What I have learned in ACC 255

With the creation of my website and blog for the course, Accounting 255:electronic business management, DR. Kent Walstrom has taught me many things. Before this project, I had very little knowledge on how to create a business on the web. Also, I had very little knowledge on creating a blog. After having completed the website and blog, I have gained much more knowledge and insight into website development and creating material for my blog and website. Here are some of the many things that I have learned from participating in this course: 1. how to monetize a website and a blog 2. how to make an eBook 3. how to use Google Analytics 4. how to add widgets to website 5.how to create and advertise CafePress products 6. How to create and use Google AdSense ads 7.how to generate web traffic by URL submission or setting up inbound links 8. How to create pillar articles on a website 9. how to add a counter to a website 10. how to create E zine articles to provide inbound links to my e-business 11. how to create a purpose page for my website 12. simple design aspects of a web page 13. how to create a PayPal donation account 14. basic website development and structure 15. how to create nine specific types of blog posts (i.e link, niche, etc.) 16. how to create a privacy policy 17. how to change website settings 18. how to set up a ClickBank account and promote ClickBank products 19. how to create a business development plan These are just some of the many different things I have learned from doing this project. This project was very beneficial and I will enjoy continuing my website and blog development further.

healthy eating for college students

If you look into some of my previous blogs dating from early March to the end of March, you will see a few recipes that I have recommended to you that have nutritional value. Being a college student, it is often hard to be able to have the money to get certain ingredients and eat a healthy meal on a day to day basis. Have you heard of the freshman fifteen? It is common that students gain at least fifteen pounds in their first year away at college because of new eating habits. The cafeteria food is high in calories and fat and also students are eating more often than usual. Freshman students are out on their own for their first time; mom isn't telling them what to eat and when to eat anymore. Therefore, many students go a little junk food crazy. I was determined to not be one of the students that gained fifteen pounds while being away at school. Living in the dorms makes this really hard but I found a great way to make my eating habits much healthier. I bought myself a mini fridge to put in my room and I would stock bread, lunch meat, fruit, and other easy snacks. Also, i would buy crackers and pretzels to have to snack on while doing homework. Now, instead of always eating pizza, pasta, hamburgers, or other high fat foods available in the cafeteria, I would have at least one healthy meal a day. Of course, I also included exercise into my daily routine. Once you move into an apartment, it makes it much easier to make your own meals and not have to visit the cafeteria at all. I actually cancelled my meal card and decided to use the money to go grocery shopping to buy and prepare my own meals. The main recipes that I would prepare for myself included; chicken meals, pastas, ground turkey meals, soups, salmon, tuna, etc. Some recipes that I found very healthy and delicious i found at this website: http://www.mademan.com/mm/5-healthy-recipes-college-students.html I highly recommend the better tuna sandwich!! Very good!!!

Average Runner Blog

I looked into this blog, Average Runner Blog, and they covered some interesting and informative information. However, they are not blogging very often. There is about a month or two time difference in between some of the blogs. Basically, this blogger is blogging about how an average person makes an attempt at being a runner. At first sight of the blog, it seems like it is mainly videos of the blogger talking about issues and challenges she is facing with running. She talks a little about herself in her about the blog. She explains how she is not very good at being a runner but has decided to find ways to be a runner. She has also envied people that are runners. She talks about in her blog how she does not necessarily run; she does a little in between of walking and jogging. She talks about how she still gets the effects she was looking for. Also, not only is she just starting to run, she is taking on a marathon after she has finished up Law School. Her goal with this blog was to provide readers with a story of her, an average runner, preparing for a marathon. Followers of the blog are waiting and watching her journey to see if an average person who works more than the average hours per week can start running one day and train for a marathon. Also, she provides books that she recommends reading. After watching some of her videos, some of the information she provides is not only entertaining but also gives good insight into beginner running. Here is a link to her blog:http://averagerunner.blogspot.com/

Running Shoe Reviews

Danny Abshire created the revolutionary Newton running shoe has grabbed the attention of many runners. I have looked into these shoes and I have found out some interesting facts about them. The shoes look like ordinary running shoes but, they stand out with their bright neon colors. Abshire started creating this shoe over twenty years ago. After a group of forty runners tried the shoe on to see what was said to be so amazing and different about this new running shoe, the runners believed the shoe was nothing like what they had previously worn. It feels like it weighs a third less than typical running shoes but in reality it is not! They feel lighter because it is a minimal shoe. This means that there is barely a sole, the heel to toe pitch is more level compared to other shoes, and there is a plump and springy cushioning in the forefoot. This design helps make you feel like you are naturally running. Previously, most people have thought that it is not that important to have a special shoe to run. Most people see running as simple, all you need is shoes. But, it has become increasingly important to have a specific shoe for each individual. Abshire believes the sport is complicated and very dangerous as shoes get more and more built up. He explains in the article how other brands, the big brands, created shoes to protect us from the concrete and asphalt but, they did not realize that they were not protecting runners from injuries. Other brands needed to realize the physiology before making a shoe because the way they have developed their products can change the way people run. Source and more information available at: http://www.runnersworld.com/article/0,7120,s6-240-400--14265-0,00.html

Smoothie recipe for runners

I found a great website that provides you with their Superfood Smoothie Recipes that are amazing! Bonum, the creator of the recipes, also has a very informational blog available on his website. He himself is an endurance runner and knows the needs of all athletes. He created these recipes to provide athletes the nutrition they need for energy and recovery. They are so easy to make and they are delicious! I have tried many of his great recipes and they have exceeded my expectations. A fruit shake he provides is best for after your workout for an easy recovery. One of my favorites contains the following ingredients: 3-6 ripe bananas, aloe vera, un sweetened soy milk, ground chia seeds, flaxseed, blueberries, papaya, and pineapple. All of these ingredients are beneficial for an athlete, especially a runner! I know the aloe vera may seem strange, but it is a natural diuretic that helps your body run smoothly and naturally. Only use a tablespoon because it is a bit strong; no worries though because the other ingredients will make it very yummy. The main importance of the unsweetened soy milk is to liquify the other ingredients for a smooth shake. Ground chia seeds are some what uncommon but it is extremely important for superior hydration and absorption. It slows down the absorption of carbohydrates which is great for diabetics. Bonum has created many great recipes and I highly recommend you trying his products. Here is a link to the website where you can also find a link to his blog:

Keep Running Website

If you visit my website,http://www.keeprunning.webs.com/, there is plenty of information available to you that can give you more knowledge on exercise. Three articles that I wrote talk about marathon running, the benefits of running, and how to prepare for a couch to 5k. In my article about marathon running, I explain how to prepare for running a marathon for a beginner, a good training schedule, proper eating, hydration needs, necessities you need to run a marathon(running shoes, etc.), and how important it is the get enough rest every night. Also, I give information on how many miles you should run a day leading up to the marathon. Furthermore, the article provides how you can sign up for a marathon in your area. For my article on the benefits of running, I explain how running is not only good for you physically, but also mentally. Lastly, my article on preparing for a couch to 5k explains first and foremost what a couch to 5k is because not many people have ever heard of it. My website also provides you with my insight on numerous products that I have used and have information about. There are some books and magazines that I have listed and there are also numerous clothing items, shoes, etc. Also, on my products tab you can view the products I created; these products include a t-shirt, jacket, and a dog shirt! So go check out my website to read the interesting articles, view my products, and look at products I have recommended for you!

Breakfast

Like my blog post on March 29th mentioned, breakfast is a very important meal of the day. Breakfast gives you the energy you need for the day and helps with your metabolism for the rest of the day. As I stated in my past blog, it is important for runners and all athletes to eat a hearty meal for breakfast in order to have the energy they need to perform. In this blog, I want to mention the importance for your children to eat breakfast everyday. According tohttp://www.thedietchannel.com/5-Important-Reasons-Your-Child-Should-Eat-Breakfast.htm, there are five main reasons why breakfast is the most important meal for children. For one, breakfast helps children have better behavior. They will be less irritable and restless. Also, children who eat breakfast are less likely to get in trouble at school. Furthermore, breakfast leads to higher test scores, better class attendance, provides them with more energy to be physical for their daily exercise in school. Finally, children who eat breakfast are less likely to become overweight. This is especially important because there has been a huge rise in obesity in children. There are many tips on the website I provided above for parents to help their children eat breakfast every morning. Also, it is important to eat healthy for the other two meals left in your day. If you look back at my previous blog posts in February and March, you can find great recipes for lunch or dinner!

Runner's World Magazine

Runner's World Magazine is a great read for not only runners but for anyone who is looking to live a healthier lifestyle. The magazine contains information on workout routines, healthy foods, and much much more! I have been reading this magazine for years. The magazine tells you of the many upcoming races in any area you are from or traveling to, information on nutrition and weight loss, training tips, proper shoes and other gear, information for men and women, information for beginners, and current news in the running world. Also, they provide you the opportunity to shop and buy products that they recommend for you. From reading the magazine, I have learned many valuable techniques that I incorporate in my running. For example, the magazine taught me the importance of always staying hydrated in the summer and winter months while running outside. Also, it has taught me how to train properly for races. Furthermore, it has been very informative on proper stretching techniques. This magazine is a great read! There are always exciting and amazing real life experience stories of runners and popular athletes. Some of the articles give you insight into techniques these athletes use that have made them so successful. You can do as I did and just subscribe online, or you can sign up to receive their issues on a month to month basis. Just go to their website:http://www.runnersworld.com/. Also, Runners World's website provides you with access to many different athletes blog. I have followed a few of their blogs and it has helped me learn much more about running and becoming more successful in the sport. You can also watch videos of many champions!

Vitamins for Men

I had to educate my dad numerous times on the reasons why he should be taking vitamins every day, especially as he is getting older. Truth is, many men think it is not necesary for them to take vitamins. Men are usually not as concerned with their health to the extent women are. According to a study, men are more likely to smoke and drink excessively. Men naturally live more destructive lifestyles. I think this is mostly because they see themselves as indestructable and strong. But, men need vitamins just as much as women need them. Men need about five thousand to twenty five thousand IUs of vitamin A as beta carotene. Vitamin B complex should be taken about three times a day, B3 should be at ten to two hundred mg, and vitamin C should be at two hundred to six hundred mg daily. Also, vitamin D, which is also very crucial for women and bone strength, should be two hundred and four hundred IUs taken as ergocalciferal(vitamin D2). Men should also take two hundred mg of fish oil daily, two hundred to four hundred IUs of vitamin E daily, seventy five to one hundred and fifty mcgs of iodine daily, ten to fifth teen mg of zinc daily, and fifty to two hundred mcg of Selenium daily. There are many other minerals and vitamins men need to take that include calcium and selenium. For men who are suffering from prostate enlargement, reduced sperm count, or just men who are extremely athletic, there are certain vitamins and minerals they should also take. There are many vitamins like, Mens Daily, that contain most of these vitamins in one tablet. Source: "Vitamins & Minerals For Men." Vitamins and Minerals for Men. Web. 04 Apr. 2012. .

Vitamins for Women

It was not until the past couple years that I started to take vitamins everyday. I use to think it wasn't essential for some one who is only twenty one years old to need to take vitamins. But, vitamins are essential for women at every age. Women's nutritional needs change with each stage of their life. For example, if you are pregnant, you need to take a certain amount of folic acid to prevent birth defects. In your early twenties, you should begin taking a certain amount of vitamin C and calcium to keep your bones strong and prepare for menopause. A proper amount of vitamin C and calcium will help protect you against bone loss and other joint related problems. There are also many other vitamins essential for women that help maintain a healthy mind and keep you fit. Each vitamin may have a different amount of intake for each women in different stages of their life. Some other vitamins women need include; vitamin A, vitamin B6, Vitamin B9, Vitamin B12, Vitamin D, and Vitamin E. Vitamin A mainly keeps your eyes healthy, helps prevent age related blindness, and acts as an antioxidant. Vitamin B6 helps your metabolism and facilitates brain function. Vitamin B9 is a folic acid that is most important during pregnancy. Vitamin B12 is part of the formation of new cells and production of proteins. It also helps with metabolism. Vitamin C is an antioxidant and facilitates wound healing. Finally, vitamin E also acts as an antioxidant and produces red blood cells. More information on these vitamins and foods you can eat to make sure you have enough intake can be found at: Source: "7 Essential Vitamins for Women." / Nutrition / For Women. Web. 03 Apr. 2012. .

Smoking

It may be obvious, but smoking is a horrible habit to have. But, many people still continue with the habit. If you are a runner and you are trying to keep up a healthy lifestyle, it is critical to not smoke cigarettes. Cigarettes have many harmful chemicals that are harmful to smokers and also nonsmokers. Second hand smoke can be just as detrimental to someones health as that person putting the cigarette up to their own mouth. Of the thousands of chemicals found in cigarettes, over two hundred of them are known to be harmful to one's health. Some of these chemicals include; hydrogen cyanide, ammonia, and carbon monoxide. Of all of the harmful chemicals, almost seventy of them are known to cause cancer! So many people experience health problems from smoking, it is the number one killer to Americans today. It is the leading cause of cancer; it can bring cancer to some ones lungs, esophagus, mouth, throat, kidney, bladder, pancreas, stomach, and many other organs. Furthermore, the habit can cause heart disease, stroke, asthma, and puts people at high risk for pneumonia. All of these health problems are scary enough on their own, but there are also numerous physical changes smokers also notice. For example, yellow nails, yellow teeth, aging at a faster process, and unhealthy looking hair. Also, smokers always smell horrible! Smoking will smell up a smokers car, their clothing, hair, house, everything! I saw my grandfather die from lung cancer that was caused from smoking for many years; believe me, that little high you get from that cigarette is not worth your health and your appearance. You should look into more information on the harms of smoking at this website provided; it gives you more insight into side effects of smoking and ways you can quit the habit: Source: "National Cancer Institute." Harms of Smoking and Health Benefits of Quitting -. Web. 02 Apr. 2012. .

Stuffed Peppers

This recipe is one of my favorites! I have made it a few times and everyone who has had the privilege to try it has loved it. Not only is it extremely delicious, it is very healthy! Also, it is very simple to make. All you will need is some yellow, green, or red peppers, ground turkey meat, tomatoes, onion, mushrooms, and pasta sauce. I prefer to use red peppers because they are sweeter and also I like to use Prego sauce for the pasta sauce because it has a great taste to it. First, cut the top of of the peppers and gut the seeds out of the inside. Put the peppers in the oven at 450 degrees for about twenty minutes so they soften up. While the peppers are heating up, brown the turkey meat on the stove top. Cut up your onions, mushrooms, and tomatoes on the side. After the meat is finished browning, take off stove and put in a bowl. Then add the pasta sauce, onions, mushrooms, and tomatoes to the meat. Mix it up. When you take the peppers out of the oven, add the meat mixture. Fill the peppers up as much as possible and then top it off with extra Prego sauce. If you prefer, add mozzarella cheese on top of the peppers. Then, place the peppers back in the oven for about ten minutes. Enjoy! A great cookbook that I reccomend for healthy meals is this one; it contains numerous delicous meals that are very easy to make! : Click Here!

fruits and veggies

My parents always use to tell me to eat more veggies and fruit. I hated eating my veggies and fruit but, when I started running I realized the major benefits that I could receive from eating them. Fruits and veggies are known to be critical to promoting good health. First of all, fruits and veggies can protect your health. They contain vitamins, minerals, and fiber that can protect you from chronic diseases. It is known that people who incorporate more veggies and fruit in their diet will have a reduced risk to chronic diseases, including stroke and other cardiovascular diseases. Sometimes, it is even possible to prevent certain cancers from eating fruits and veggies everyday. Furthermore, fruits and veggies provide nutrients that your body needs on a day to day basis. These nutrients not only help protect you from these chronic diseases, but also provide you with the energy you need to do physical activity everyday. Other benefits can be found at: http://technorati.com/lifestyle/article/the-health-benefits-of-eating-fruit/

Eating breakfast

I have heard time and time again that breakfast is the most important meal of the day. Breakfast gives you the energy you need to start your day and, it is known to help improve your performance throughout the day. Also, a major benefit is it helps improve weight control. Eating a healthy breakfast can give you a more nutritionally complete diet of vitamins and minerals, improve your concentration and performance at school or work, provide you with more strength to engage in physical activity (running), and help lower cholesterol levels. Eating breakfast is even more important for children and young adults. According to research, children who eat breakfast perform better in the classroom and on the playground; they have better concentration skills, coordination, and problem solving skills. Furthermore, the most important aspect of eating breakfast is you are more likely to notice weight loss if you eat breakfast than if you decide to skip the meal. Some believe this is because when you eat a healthy breakfast, it helps reduce your hunger throughout the rest of your day. Also, eating a well balanced breakfast can possibly help you to make better choices with your other meals in the day; you also will notice yourself snacking a little less. It is important to realize that a healthy breakfast does not mean a doughnut; you need to have a breakfast consisting of protein and whole grains. Source: Clinic-Feature, Kathleen M. Zelman, MPH, RD, LDWebMD Weight Loss. "The Many Benefits of Breakfast." WebMD. WebMD. Web. 29 Mar. 2012. .

Healthy rice krispie treats

I love rice krispie treats! All you need is eight cups of rice krispies, sixteen ounces of marshmallows, and four tablespoons of smart balance butter. First, melt the butter over heat. Then, add the marshmallows. Then, add all the rice krispies. Spread in a glass pan and serve! Rice krispies is a family favorite and tt is the easiest dessert to serve! I have always loved eating them as a child. Many people believe that they have too much sugar for nutritional value but there are much further values for the treat. Get together with your friends on the weekend or family and enjoy this magnificent treat. It is not important to always stick to a strict diet. It is okay to every once in awhile stray away from what you think is okay to eat for your body. What is important is to always enjoy yourself! Do not become too strict with yourself! You need to be able to enjoy yourself and enjoy becoming a healthier person. As with any foods you eat, it is all about portion control. Further information on the nutritional value in rice krispie treats can be found at: Here is a great product that deals with eating desert and losing weight! Click Here!

Gatorade before a run?

Many people have different views on whether to drink Gatorade before or after a run. Of course it is very important to remain hydrated before and during your run, but some people believe that Gatorade has too much sugar and may cause cramping during a run. I personally prefer to make a drink that is half water and half Gatorade. This way I still have the benefits of the electrolytes in the Gatorade, but the water makes the sugar a little less intense on my stomach. Drinking just water before a run can be inadequate for your body when you are about to run. Gatorade provides your body with not only electrolytes, but also carbohydrates that help you run those longer distances. Gatorade is not necessarily important for runners that are running less than sixty minutes. When you are running for a short amount of time, you are less likely to have a decrease in your electrolytes. Gatorade is only necessary for runners who are running long distances. I have heard many people suggest that you should also not drink Gatorade right before you are about to run. Drink Gatorade about an hour before you plan on running so your stomach is allowed time to settle. Usually, I drink my Gatorade in the morning before I leave to go to my race. Furthermore, many runners believe that drinking Gatorade after a run is beneficial because it allows the body to heal itself quicker. You can find more information on Gatorade at their website: Source: "What Is Better for Runners: Water or Gatorade?" LIVESTRONG.COM. Web. 27 Mar. 2012. .

Running Stairs

Getting bored of your typical running routine? A great way to mix up your cardio workout is to run stairs. When I am relaxing at home and I don't feel like getting on my running gear to go outside or hit the treadmill, I enjoy running my stairs in my house. Running stairs is an amazing and tough cardiovascular workout and helps increase lower body strength. When compared to your ordinary running routine, running stairs forces your leg muscles to work much harder. You push your leg muscles limits and increase their endurance. According to the article, http://www.fitnessfatloss.com/featured/running-stairs/, running stairs helps develop power, muscle elasticity, flexibility, and balance. Also, it is possible to do stair workouts that target your whole body, including your abs. Not only will you be able to increase your cardiovascular strength through running stairs, you may be able to get that amazing six pack you have been desiring for summer! Sometimes I like to incorporate a running stairs workout in while I am enjoying watching television. At commercials, I get up and sprint the stairs for about two minutes until my show begins again. Stair sprinting causes your heart rate to sky rocket, you will also breathe very heavily. This workout is known as one of the best butt workouts out there; it will easily tone your butt, burn fat, and increase your lung endurance. Source: "Running Stairs – An Alternative Cardio Workout." Running Stairs – An Alternative Cardio Workout. Web. 26 Mar. 2012. .

Running in the summer

When running in summer, it is important to know some tips for dealing with the heat and humidity. If you do not follow these tips you could put yourself at risk for dehydration, heat stroke, and other heat related illnesses. Firstly, drink lots and lots of water! Drinking water is the easiest way to avoid any heat disorders; just keep your body hydrated at all times. Drink plenty of water before and after your run. Even during your run, keep a little water bottle on you if you know you will not be running by any water fountains. If your mouth is ever feeling dry you, need to drink. While training, drink before your run and make sure you have water to drink during your run if you will be running more than thirty minutes. I personally do not enjoy drinking sugary drinks like Gatorade before a run, but after you run it is important to drink these types of sport drinks to replace lost salt and other minerals. Also, wear very light clothing so your body is able to breath and cool it down. Light colors help because they do not absorb the suns heat. Do not wear cotton; wear synthetic fabrics. If possible, try running early in the mornings or late at night. Avoid running when the suns intensity is greatest in the middle of the day. If you are not able to run in the mornings or night, try to stick to shaded trails. Always wear sunscreen! Finally, don’t push yourself too much, listen to your body, if you need to slow down and walk for a short amount of time. Source: "Tips for Running in Hot Weather." About.com Running & Jogging. Web. 07 Mar. 2012. .

Running while pregnant

Many people believe that it is no safe to run while you are pregnant. If you are a runner, there is no reason to stop running just because you are pregnant or expecting to become pregnant. On the other hand, if you did not run prior to becoming pregnant, you should not pick up the activity now. A low risk pregnancy allows you to continue with your running without making major changes to your routine. After pregnancy, most female bodies differ on when they can start up their running exercise once again. You should see your doctor and listen to your own body when it comes to postpartum running. So when should you not run while you are pregnant? First and foremost, talk to your doctor once you become pregnant and discuss your running activities. Some women are at risk for medical conditions and should not run at all. Problems that can occur from running when it is not safe for your body are: placenta previa, short cervix, preterm labor, and a growth restricted baby. While running, if you notice your heart beat beating very fast, shortness of breath, or bleeding, you need to halt your running immediately. You should also stop if you feel contractions,dizziness or fatigue. It is important that you always listen to your body! Source: "Running for Two: Guidelines for Pregnant Runners." BabyZone. Web. 06 Mar. 2012. .

Should you run when you are sick?

When I was training to run a marathon, it was very hard for me to take a day off if I was sick. I did not want to stop training because I was working very hard to reach my goal in a short amount of time. When running gives you a physical and emotional boost, it makes it even harder to not get up and run when you are sick. Is it possible that running when you are sick can do more harm than good? According to Doctor Nieman from Runner's World, you should use his "neck rule." The neck rule is if you have symptoms below the neck, chest cold or body aches, you need to take time off. As for symptoms about the neck, like a runny nose, you do not have to be too worried about going out for a run. Even though other doctors have agreed with this, many still say that working out when you are sick can escalate your sickness to something more severe easily. You need to be extra careful when training with something worse than a minor cold because it can become something more serious that can affect the lower respiratory system. If your sickness does escalate to a sinus infection, which is very common to come from a cold, you should take at least three days off from running. If you don't take time off with a sinus infection it is possible to make your condition worse and end up with pneumonia or respiratory failure. If you are still not sure if you are okay to run or not, you can take your temperature; anything over 99 degrees do not run! Running will not help your immune system fight off a fever. Furthermore, after being sick with something like a fever, flu, or sinus infection, runners should wait about one or two weeks before resuming their same mileage and intensity of runs as they did before they were sick. Take it easy; just go for a short easy run in the beginning or you might get sick once again. More information about knowing when you should run or not can be found on: Source: "Should You Run When You're Sick?" Should You Run When You're Sick From Runner's World.com. Web. 05 Mar. 2012. .

The difference between running and jogging

Many people think that jogging is just the slower paced more leisurely exercise while running is done at a much faster pace. When I researched the main differences between the two activities I found many more differences that interested me. Jogging increases your fitness and there is much less stress put on your body. Also, jogging is more relaxing and mainly done for weight loss. For running, you are putting more stress on your body because of the increased pace but you also cover much more mileage in a less amount of time. When you run, you maintain a fast pace for the majority of the exercise; runners do not slow down. When you run, you push yourself to your limits. It is meant to be a competitive sport as opposed to jogging. Almost anyone can jog, but running is a different story. It takes commitment and a motivational mind. When you jog, you are going outside to enjoy the scenery and have a relaxing workout. It is also a great workout for beginner runners to help them get their breathing down. Furthermore, when runners get injured they can turn to jogging until they are one hundred percent again. It doesn't really matter if you are running or jogging because what really matters is you are getting up and working out. Sources: "Jogging vs Running." Jogging Women Are Happier, Healthier and Sexier! Web. 04 Mar. 2012. .

Healthy Lasagna

It is always very important for runners to eat a good amount of carbohydrates in order to have the fuel they need to have a long run.  I have a recipe that I found on Runner's World website that is delicious and full of the carbohydrates you need! It is also very easy.  I enjoy this meal very much and I like to eat it the night before I have a big run.  The dish is a creamy spinach mushroom lasagna and is a favorite of a popular athlete named Pam Anderson.  To begin, preheat the oven to 450 degrees and make sure you have a 13 by 9 inch baking pan.  The ingredients you will need are:
15 oven-ready, rippled style lasagna noodles
Salt
2 Tablespoons olive oil
1 pound sliced mushrooms
2 10-ounce packages frozen chopped spinach (thawed and squeezed dry)
1 1/2 teaspoons dried basil
12 ounces cream cheese, softened
1/2 cup vegetable broth
3 cups marinara sauce (no sugar added or low-sugar)
4 cups shredded mozzarella cheese
3/4 cup grated Parmesan cheese


This recipe will serve for twelve people.  First, cook the noodles and in the mean time use a skillet to saute the mushrooms and spinach with about a teaspoon of olive oil.  Add the mixture with the cream cheese and broth.  Set the mixture aside and begin adding the marinara to the bottom of the baking pan.  Then add three lasagna noodles, about two thirds cup of marinara, one cup of spinach mushroom mixture, three fourths cup of mozzarella and two tablespoons of Parmesan. Then top that off with the remaining three noodles, the cream cheese and broth, three fourths cup of mozzarella and then one fourth cup of Parmesan.  Cover with foil and cook for forty five minutes.  The calories per serving are about four hundred and thirty grams of carbohydrates! This delicious meal also contains a good amount of potassium, fiber, and antioxidants! Enjoy:)
More meal plans and recipes can be found at:




Source:
"Pam Anderson's Quick, Creamy Spinach-Mushroom Lasagna." From Runner's World. Web. 03 Mar. 2012. <http://www.runnersworld.com/article/0,7120,s6-242-303-504-14175-0,00.html>.

Runner's Knee

Another common injury experienced by runners is runner's knee, which is medically known as Patellofemoral Pain Syndrome.  According to Runners World, about forty two percent of all overuse injuries affect the knee joint.  Runners knee happens when a kneecap irritates the femoral groove that rests on the femur.  It is very difficult to point out one cause of runners knee but some doctors believe that the patella may be larger on the outside than on the inside. This causes it to sit higher on the femoral groove.  Also, some people's  knees may dislocate easily.  A very common cause involves worn cartilage in the knee joint.  When there is not a sufficient amount of cartilage, the knee can not absorb as much shock from running.  Furthermore, causes include; high arched feet providing less cushioning and flat feet or knees that turn in our out can pull the patella sideways, tight hamstrings and calf muscles can put pressure on the knee, and weak quadriceps muscles can cause the patella to track out of alignment. I realized a slight pain in my knees from running and as soon as I could I went to visit a chiropractor.  They do a scan of how much weight you put on each foot and also how you distribute weight on each foot when you run or walk.  The doctor found that I was putting more weight on the inner part of one foot and the outer part of the other.  This is what caused me to start getting pain in my knees and luckily I caught it before it became a full on knee injury.  Now, I run with orthotic shoes that help me distribute my weight evenly and help avoid me from turning one foot inwards.  Some symptoms of knee injury include tenderness around the patella, pain in the back of your knee, or a feeling of your knee giving out.  As soon as you feel any pain it is important that you cut back on your running.  If you continually feel pain every time you run, as I did, make sure you see a doctor.

Further information on runners knee can be found at:
http://www.runnersworld.com/article/0,7120,s6-241-285--7773-0,00.html

Source:
"Patellofemoral Pain Syndrome ("Runner's Knee")." Knee Injuries From Running at Runner's World.com. Web. 01 Mar. 2012. <http://www.runnersworld.com/article/0,7120,s6-241-285--7773-0,00.html>.

Shin Splints

When I first began running I would always get shin splints.  Shin splints are very uncomfortable and they make it very hard for a runner to get up and run another day.  Shin splints are a pain in the front of your lower legs known as Medial Tibial Stress Syndrome. Medial Tibial Stress Syndrome effects about sixty percent of runners over all other running injuries.  Shin splints often become noticeable after a few weeks of increasing your training as a runner. Shin splints usually come about because of too much medial foot pressure.  When you run and your heel strikes the ground, too much pressure can be transferred towards your arch and medial column of your forefoot.  This can cause altered internal rotation of the tibia and pressure on the front of  your leg.  Soon after your run you will begin to notice the pain.  Also, they can be caused by your legs not being very strong.  It is important for runners to have strong muscles in their lower legs as well as their upper legs.  Weak lower leg muscles leads to early fatigue and over pronation. Beginner runners with weaker legs are about four times more likely to have shin splints.  Lastly, you can develop shin splints by running too much in the beginning with too high of intensity.  This happened to me often when I began running.  There are many exercises and activities you can do to decrease your chances of developing shin splints.  These can be found at: http://www.active.com/running/Articles/7-Tips-to-Beat-Shin-Splints.htm.

Sources found at:
"7 Tips to Beat Shin Splints." Active.com. Web. 29 Feb. 2012. <http://www.active.com/running/Articles/7-Tips-to-Beat-Shin-Splints.htm>.

Eating before running

When I was in high school, our coaches for cross country often hosted a pasta party the night before a big race. We were told that pasta would help give us the fuel and energy we needed for the race the next day.  According to, http://running.about.com/od/nutritionandhydration/f/preruneating.htm, it is important not to eat right before you go on a run because this may cause you to have cramps.  On the other hand, if you do not eat anything at all you may not have enough energy to make it through the run.  You should eat a light meal or a small snack about an hour before your run.  Usually, I prefer to eat something like a granola bar or a banana; very light but filling.  My coaches seemed to be right about eating pasta the night before the race; the carbohydrates in the pasta and low amounts of fat helped increase the amount of energy I was able to exert during a race.  Some favorite pre-run meals found on this website include; a potato, oatmeal(also one of my favorites), coffee( which I found very surprising; I would not recommend coffee before a run because it can cause dehydration), and bagels with peanut butter. As always remember to drink lots of water!

Source:
"Should I Eat Before A Run?" About.com Running & Jogging. Web. 28 Feb. 2012. <http://running.about.com/od/nutritionandhydration/f/preruneating.htm>.

Injuries from Barefoot Running

In one of my previous blogs I talked about running on a beach and running barefoot.  According to http://barefootrunningshoes.org/2010/05/13/common-injuries-associated-with-barefoot-running/, wearing foot gear causes a runner to strike the ground on their heels which makes the runner more susceptible to trauma and injuries. Running barefoot uses the main component of downward directed force that would propel the runner forward as they would land on mid foot.  Our arch naturally provides us with a cushion to withstand our movements painlessly.  Wearing shoes causes the foot to be put into minimal form and causes the shock of the impact to travel up the heels, knees, and hips causing injuries.  Therefore, the way our foot is shaped naturally absorbs the shock of impact from running, when we add cushion (foot gear) it causes the shock to travel up the body and cause injury.  On the other hand, most surfaces we run on are not safe for barefoot running.  Running too long on rough surfaces can cause blisters which can cause damage to the soul of the foot.  Internal injuries that can occur include; sprains and stress impact injuries due to wrong  angle and force of impact. Also, it is common to run on glass and other items that may be left on the ground that can cause skin breakage.  It is very important that we are aware of the surfaces we are running on and taking caution to watch out for dangerous objects. 

Tips for running safely barefoot can be found on:
http://zenhabits.net/barefoot-running/

Benefits of Running

We all know that any kind of exercising has many benefits for your health.  Running on a daily basis can help you reap more benefits that i'm sure you did not know.  A few I actually did not know until I did some research.  I love to run and I mainly do it because I enjoy it; I see it as an escape from everyday worries.    One of the major improvements can be on your mood.  Running can make you feel happier due to the feeling of euphoria experienced through the release of the hormones called endorphines.  Also, you can experience a decrease in stress possibly from you finishing a challenging task and feeling accomplished. Also, your stress may decrease because running helps lower your blood pressure.  Furthermore, running can slow down your aging process! This point is the one I found most exciting! Someone who runs on a regular basis will see bone and muscle loss much later on in life then those who do not run regularly.  Running puts stress on your muscles and bones so they respond by becoming stronger.  The main benefit, which many people think about when they hear running, is improved cardiovascular health.  Running causes your arteries to expand and contract three times more than when you are not doing physical activity; this helps to lower your chance for a heart attack.



Research and more information found on :
http://www.therunnersguide.com/benefitsofrunning/

http://www.active.com/running/Articles/6-Benefits-of-Running.htm

Running on Vacation

Just because you are on vacation, doesn't mean you shouldn't try to still fit in a run a day! Every summer my family and I like to take trips up to Michigan to our lake house for about two weeks.  Our lake house is located right on the beach.  The beach is one of the most beautiful places to run.  As the waves crash up on to your feet and the sun sets over the pier, your mind is suddenly at ease and you may forget that you are getting tired.  It gives you motivation to run to the pier, jump off for a quick dip, and then run back home.  As I read in Runner's World, there are many things you must be careful about when running on a beach.  I prefer to run on wet sand but it is way more challenging to run on soft, deep sand which also provides you with a soft surface.  According to Runner's World it is best to run when the tide is the lowest, this helps create the hardest and most level surface.  Also, make sure you are not running on a slant, this can do damage to your knees and hips.  Most importantly, make sure you wear sunscreen.  When your running for awhile with the water hitting your legs you may not realize how hot that sun really is! Most importantly enjoy, take in that beautiful view.  You will feel so amazing to have taken the run while you're on vacation.

More tips found at:
http://running.about.com/od/wheretorun/tp/runningtravel.htm

Running with a Friend

As much as I can, I love to run with a friend.  Running with my friend creates almost a competition and we push each other.  It also is enjoyable to have someone with you to talk to and make it more fun! If you are a dog lover, you can run with mans best friend.  I  have tried running with my dog who is a rambunctous chocolate lab but it did not work out very well.  She loves to run fast but does not stay in a straight line.  She runs infront of me and stops randomly and pulls in every direction to sniff around.  It is actually very dangerous.  If you choose to run with your dog make sure he or she is well trained on the leash.  Also, some of my friends who run with their dogs also like to carry a doggy bag.  It is important to always clean up after your dog so other runners don't accidently run in  your dogs poop! Believe me, once you see that wagging tail, you will feel even more motivated out on the trail.  Dogs also are always pushing themselves, your dog running partner will definitely push you constantly.  Also, a tired dog is always a well behaved dog.  When you get home he or she will lay down and sleep for hours! So, get out there and run, grab your dog or friend and tie up those laces!

Running gear for dogs can be found at:
http://www.runnersworld.com/article/0,7120,s6-238-527--13604-0,00.html

Stretching Tips

Before any running activity it is very important to stretch.  Stretching before a run will guarantee to increase your flexibity and also help reduce soreness.  When stretching, you must focus on your hamstrings, lower back, hip, quadricepts, neck and shoulders. Make sure you hold each stretch for at least fifthteen seconds.  Also, when you finish your run you must stretch again.  Most people do not stretch at the end of their run because they are too tired but stretching after helps reduce sorness in your muscles and will make it easier for you to get up and run the next day.  Many people also like to drink protein shakes or smoothies before their run.  My favorite is  a berries and cream flavor.  I make them for myself before every run. A simple and easy recipe I use takes just minutes to prepare! All you need is one scoop of vanilla whey protein, a cup of mixed berries, pineapple juice and some ice.  Throw it in the blender and add more berries and pineapple juice if you wish.  Protein shakes are known to increase strength exertion, keep you fully hydrated, give you better endurance, and reduce pain in your joints.  So, if you stretch properly and drink a protein shake you are sure to feel amazing to get up and go out on the pavement the next day!

Research and more information found on:
http://www.livestrong.com/article/422082-are-protein-shakes-good-for-you-after-running/

A Healthy Alternative to Chicken Parmesan

Eating healthy is also very important along with exercising.  I love food so it is hard for me to cut out some of my favorite meals.  Throughout my blog i will try to put up some posts of some favorites that are easily made in a healthier way so you can enjoy a yummy meal without feeling guilty. 

Chicken Parmesan:
Ingredients you will need:
2 boneless, skinless chicken breasts
1/2 cup of fat free bread crumbs
1 egg white
1/2 cup of low fat shredded parmesan cheese
1 cup of a low fat marinara sauce of your choice

Preheat your oven to about 400 degrees,  place egg whites, parmesan cheese, and breadcrumbs all in a bowl and mix them together, dip each chicken breast in the mixture and then add chicken breasts to a deep pan.  Pour marinara sauce over the chicken and then cook for about 20 minutes.  You may add additional parmesan cheese at the end if you wish.  Also, if you decide to add pasta, use whole wheat.  Enjoy!

Other healthy recipes can be found at the following links:

 http://www.foodnetwork.com/healthy-eating/index.html
http://allrecipes.com/recipes/healthy-recipes/
http://www.cookinglight.com/

The following link is to a website that also allows you to add up calories, carbs, fats, and protein for almost any meal!
 http://www.sparkrecipes.com/

Races in the Chicago Area

One of the most exciting things to do when you become involved with running is to sign up for races.  Signing up for races has helped me set goals for myself and challenge me everyday.  Races are also very exciting and fun and you can always ask a friend to join you! Some races that are coming up soon and are  available in the Chicago Land area that i have found very exciting include:
-The Cupid's Chase on February 11th which is a 5k run.
-Obstacle Course Training on March 7th which is great for beginners!
-The GORUCK Challenge on March 19th which is a very challenging race and you may walk away with a few bruises but once you finish it you feel like you can take on any challenge in your life.
-Finally, my favorite race I have ever run in the Chicago area is the Columbia Muddy Buddy on July 21st. This race is so much fun but you must be willing to get down and dirty!


More races available in Illinois can be found on:
http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&ved=0CCIQFjAA&url=http%3A%2F%2Fwww.runnersworld.com%2Fcda%2Fracelocation%2F1%2C7912%2Cs6-239-283-284-0-0-0-0-IL%2C00.html&ei=KkFMT9bZFIfoggee7rSZAg&usg=AFQjCNFofED3Kj79x1b-WzVTu21TZd6QKQ&sig2=_HVR0XiOGRMn_70WrZfzTA

Also, here are tips for competing in the Columbia Muddy Buddy!
http://adventureswithben.com/orlando/tips-competing-columbia-muddy-buddy/

For beginner Runners: Some key tips

Running can seem to be an easy task to many, but some people may be a little nervous to get out there.  In my first blog i will provide you with some pointers to get you started.

1. Find the perfect running shoe for YOU: It is all about having the right shoe.  Your shoe needs to provide you with proper support and also be comfortable.  Test the running shoe at the store before you buy it. 

2.  The right attire: In warm weather it is best to have a light running short that allows air to travel through and either a tank top or light running top.  For women, sports bras are a smart alternative to a regular bra! In colder weather it is important to wear items similar to Under Armour that help keep your body temperature regulated. 

3.  Always stay hydrated:  Staying hydrated is especially critical in the hot summer months but also very important in winter too.  In summer, it is usually cooler in the mornings and nights so it can be less harsh on your body to run during these times.  Always try to carry water with you if you are running somewhere where it might not be accessable to you. 

4. Be polite to other runners: If you are running on  a track it is polite to stay to the right and allow for other runners to pass. 

5.  Stay Alert: Many people love to run and listen to their Ipod but it is very important to keep the volume at a level that you can still hear your surroundings. 

6.  Warm up and Cool down:  It is very important to have a proper warm up and cool down when running.  This lowers stress put on your heart and also increases your flexibility.  Always allow time for a stretch:)

7.  Be safe:  When running by cars be careful, many do not stop for runners! Make sure you are always alert to your surroundings and be especially careful when running at night.



More beginner runner tips found at:
http://www.active.com/running/Articles/10-Tips-for-Beginning-Runners.htm

Also very important, breathing tips for beginner runners:
http://www.livestrong.com/article/59766-breathing-tips-beginner-runner/