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. .