Detox Your Body With A Juice Diet

Many people find that cleansing the body through a juice detox very easy and helpful. Juice detoxes are used when a person eats too much fatty and unhealthy foods and wants to feel "cleaned out" of all of the toxins in unhealthy foods. Here is start an easy juice detox without buying fancy juice products.

Instructions

1. Most people do a juice detox diet for a few days to fully clear out the colon and digestive tract. To expedite the process you can drink one or two glasses of prune juice a day.

2. The rest of the time, replace all of your regular meals with juice and water. You may want to choose juices that contain celery. Celery has been shown to aid in the body's elimination of carbon dioxide, which is handy if you live in a polluted area.

3. When you are done with your detox you will want to eat food products that contain acidophilus, which helps to grow back healthy bacteria in your colon that was lost during the detox. Acidophilus can be found in yogurts and cheeses that are specially labeled to contain acidophilus.

Tags: juice detox, contain acidophilus, that contain, unhealthy foods

Dress Like Kate Moss

If you want to dress like Kate Moss, you're in good company. Celebrities like Drew Barrymore have said they want to copy the slim supermodel's style--and thousands waited in line when her clothing line was unveiled in London. You can copy Kate's sleak, eclectic look. It's all a matter of creatively pairing simple, body-conscious separates. Read on to learn more. Does this Spark an idea?

Instructions

1. Look a little rumpled. Kate Moss is famous for seeming as if she just threw something on--yet still looks drop-dead gorgeous. So don't brush your hair or artfully tousle it, or wear beat up shoes with your several thousand dollar gown. Leather should be distressed.

2. Shop at vintage clothing stores for at least half your wardrobe. Kate Moss owns plenty of couture, but the majority of what she wears is either no-name or from a vintage boutique. This goes for formal evening wear as well as everyday tees.

3. Mix up trends and motifs. Kate Moss will wear jewel-encrusted shoes with jeans to go grocery shopping or beat-up flats with a formal gown.

4. Stock up on boots, tights, jackets and purses. Kate Moss owns lots and lots of these and features these elements in her clothing label. Wear denim whenever you can possibly get away with it.

5. Keep make up and hair very simple. Kate Moss rarely looks all dolled up when she's not modeling.

6. Exude tons of self confidence. When you act self-conscious, you won't seem comfortable with you messy hair, mismatched clothes and jeans paired with formal shoes. With the right attitude, you can pull off just about anything.

Tags: Kate Moss, Kate Moss owns, Moss owns, shoes with, with formal

Convert Cardio Minutes To Miles

Use your running time and speed to determine the distance of your run.

Whether you're walking, running or biking, cardiovascular exercise is an important part of a well-balanced exercise routine. Cardiovascular workouts can reduce risk of certain diseases, build lung capacity, increase lean mass and improve your mood. But too much can lead to injury. Keep track of the exercises you perform and maintain a balance between routines that focus on strength training, overall endurance, dexterity, weight loss and cardiovascular endurance. Consult with your doctor to develop a program to help you meet your goals; your physician or trainer can give you specific goals such as 20 minutes of running or 3 miles per day.

Instructions

1. Write down the total time you exercised in minutes and your speed in miles per hour. Find this information near the top of the exercise machine display.

2. Multiply the time by the speed; for example, if you ran for 30 minutes at 3 mph, multiply 30 by 3 to reach 90.

3. Divide the product by 60; for example, you would divide 90 by 60 to get 1.5.

4. Label the quotient in miles (1.5 miles).

Tags: time speed

Build Upper Body Strength

Can't do a pull-up? Then you definetely need to enhance your strength. Being able to accurately and competently perform a chin-up is a great way to build upper body strength.

Instructions

1. Mount your chin-up bar in a roomy area sturdy enough to handle your weight. A doorway or hallway entrance work best.

2. Place a chair, box or workout bench under your bar and step up so you can easily grasp the bar in the aforementioned underhand grip.

3. Hoist your body so you are holding your weight on the bar, then cross your feet behind you. Your chest should be as close to the bar as your hands will allow.

4. Descend, slowly, allowing at least 10 seconds for your arms to fully extend and your body weight to fall well below the height of the bar.

5. Perform three sets of this maneuver, pausing in between the sets for 90 seconds to rest and regain some stamina. The slower you lower your body, the more you will build upper body strength.

6. Enhance your routine by adding additional sets, after successful mastery of the initial three. In addition, take less time between sets to keep your muscles burning.

7. Reverse the process by starting with your arms extended and your body below the bar. Pull, using an underhand grip, until you raise your body to the point your chin is above the bar and your chest is parallel to your hands. By doing this routine you will successfully build upper body strength.

Tags: your body, body strength, build upper body, upper body, upper body strength, between sets, build upper

Choose Red Lipstick For Your Skin Coloring

It's hard to find a universally flattering shade of red lipstick.

Red lipstick can quickly change your look from simple to dramatic. However, choosing a shade of red is not as simple as picking a color that you like and applying it. Not all shades of red are flattering on all skin colors. To find a shade of red lipstick that's flattering on you, you must take your skin tone into consideration. Does this Spark an idea?

Instructions

1. Figure out what skin coloring you have. Determine whether you have alabaster, fair, medium, olive, brown or black and also whether your skin is warm-toned or cool-toned. Those with warm skin tend to look better in gold jewelry while those with cool skin look better in silver jewelry.

2. Choose a red shade of lipstick based on your skin tone. A blue-based, coral red looks best on those with alabaster and fair skin. A true red or cranberry red looks best on those with olive or medium skin. Burgundy or dark brick red looks best on those with darker skin tones.

3. Choose a shade based on whether you have a warm or cool skin tone. Choose a wine red shade if you have warm skin and a blue-based red shade if you have cool skin.

Tags: best those, best those with, cool skin, looks best, looks best those, shade lipstick, skin tone

Create A Workout Schedule

Create a Workout Schedule

Taking the time to actually sit down and create a concrete schedule is the all-important first step toward building the body you want. After that comes the tough task of following it every week, but that's another topic for another day, for now let's just focus on putting a workout schedule together.

Instructions

Planning

1. Sit down with a weekly calendar and determine how many days of the week you are willing to exercise.

2. Decide what specific type of exercise you want to engage in. For instance, cardiovascular exercise will help you lose fat, whereas lifting weights will build muscle.

3. See Section 2 for devising a cardiovascular exercise plan.

4. See Section 3 for devising a weight-lifting program.

5. Commit yourself to exercising according to your plan. This is the most important step.

6. Follow your schedule for at least one month. The results you'll see after four weeks should be enough to keep you motivated.

Cardiovascular Exercise

7. Incorporate 30-minute exercise sessions into your schedule. Thirty minutes of daily exercise is adequate for most people.

8. Decide on a form of cardiovascular exercise for a specific day of the week. Using a treadmill or stair-climbing machine, jogging, biking, and swimming are all effective forms of cardiovascular exercise.

9. Warm up and actively stretch for 5 minutes before beginning any activity.

10. Exercise at a moderate pace for 20 minutes.

11. Follow with a 5-minute cool down.

12. Change your schedule to accommodate longer exercise periods when appropriate.

13. Stick to your schedule.

Weight Lifting

14. Set aside 30- to 60-minute workout sessions for lifting. If you don't spend a lot of time socializing or resting during your workout you can get a good session of lifting done in that time. Don't rest more than 60 seconds between sets.

15. Begin by performing total body workouts aimed at conditioning every major muscle group (upper body, lower body and back). Balanced development is extremely important.

16. Split your workouts as you become a more experienced lifter. This will enable you to better concentrate on specific muscle groups and areas. A common split that targets every major muscle group is: chest and triceps, back and biceps, shoulder and legs.

17.Rest your muscles between sessions. Allow each muscle group at least one day of rest between sessions. Your muscles can't grow unless they have time to rest and heal.

18. Tailor your schedule to best satisfy your goals.

19. Stick to your workout schedule.

Tags: your schedule, cardiovascular exercise, muscle group, between sessions, Create Workout, Create Workout Schedule, every major

Eat Before A Workout

Eat Before a Workout

You may have heard conflicting stories about whether to eat before or after a workout, if at all. While your buddy at the gym may be training on an empty stomach to reduce body fat, you can rest assured as you eat your pre-workout meal that you’re on the right path to attaining and maintaining a healthy body. The key is to know when and what to eat to suit your particular workout routine.

Instructions

Eating Before You Work Out

1. It is a commonly misunderstood notion that you should not eat before a workout because it defeats the object of building muscles and maintaining low levels of body fat. However, many experts agree that training on an empty stomach is a bad strategy to adopt and can in fact cause more harm than good. This is because you will burn calories more efficiently before you work out. Eating foods containing simple sugars will reduce the amount of glycogen you use during exercise, which means you will be able to train for longer and prevent your immune system from being compromised.

2. You should balance your pre-workout meal so that it is comprised of around 50 carbohydrates, 5 to 10 grams of protein, and no more or less than 250 calories. A mixture of simple and complex carbohydrates is best before working out, with a little more emphasis on having fast-burning simple carbohydrates available quickly for energy. If endurance training is a big part of your training routine, make sure that your pre-exercise meal contains significant amounts of branched chain amino acids such as milk. Keep yourself hydrated throughout your workout. Drink a 1/2 liter of water, juice or a sports drink 2 hours prior to exercise and then another liter immediately before your workout. Drink smaller amounts roughly every 15 minutes during exercise to remain hydrated.

3. If your training session is going to last for 90 minutes or more, you will need to take in additional carbohydrates such diluted fruit juice or a sports drink. For prolonged endurance events or activities (2 hours or more), eat small carbohydrate-rich snacks (approximately 15 to 20 grams of carbohydrates) about every 20 minutes. Healthy options are energy bars, dried fruits or oatmeal cookies. These will hold fatigue and enhance your endurance.

4. If you’re working out to increase your muscle power then your diet may need adjusting. Muscle is comprised of mainly water, 2500 extra calories are needed to gain a pound of muscle, compared to 3500 excess calories to make a pound of fat. Although many people believe that extra protein is needed for muscle gain, and your body will indeed use more protein during weight training, the average American diet is already high in protein.

5. So how soon before your next workout should you eat? If you’re boosting your body with a pre-workout nutrition drink, then finish it from 45 minutes to an hour before you work out. If you're powering up with solid food you should eat between 90 minutes and 2 hours before you work out. Don’t eat any closer to your workout or you won't be in peak condition and will probably suffer cramps while you’re training.

Tags: before work, your workout, before your, during exercise, empty stomach, every minutes

Eat Right With The Food Guide Pyramid

Whole-grain foods make up the majority of the Food Guide Pyramid's daily recommended servings.

The United States Department of Agriculture provides its Food Guide Pyramid as an essential tool for eating right. The pyramid, a valuable visual aid towards developing healthy eating habits, lays out the five major food groups and recommended serving amounts of each. Using the Food Guide Pyramid--as well as sticking to its guidelines--will help ensure you have a healthy intake of nutrients, calories and fats based on a standard diet.

Instructions

Eating Right with the Food Guide Pyramid

1. Print a copy of the Food Guide Pyramid. If you don't have a printer, you can simply skip the food diagrams and write the food groups down, as well as the recommended servings. Make a shopping list, concentrating on obtaining the proper types and amounts of foods according to the USDA guide.

2. Choose a variety of foods from each group. When you head to the grocery store, bring your shopping list as well as your copy of the Pyramid to refer to as you shop. According to Health.gov, a variety of food choices from each group is important to health, and also to keep your diet interesting--so having the information readily available while you're buying food is essential.

3. Follow the recommended guidelines. According to the USDA's Food Guide Pyramid, for active adults, 2200 calories for women and 2800 for men is the ideal daily intake. Recommended food amounts include 9 to 11 servings of pasta, bread and whole grains, 3 to 5 servings of fruits and vegetables (with preference given to fresh vegetables), 2 or 3 servings of dairy products such as milk and yogurt, and 2 to 3 servings of meat, fish and poultry.

4. Avoid fatty foods, as well as foods high in sugar. The Food Guide Pyramid states that eating right involves delving into the "tip" of the pyramid sparingly. Try replacing sugary desserts like ice cream with frozen fruit, such as bananas or strawberries. "Finger foods" extremely high in fat and sodium, such as french fries and potato chips, can be healthily replaced by snacks such as unsalted pretzels, dried fruit, trail mix or sunflower seeds.

5. Talk to your doctor about your new diet. He will take into account your personal medical history--as well as any potential dietary limitations such as diabetes or heart disease--and help you use the Food Guide Pyramid to its full potential, while keeping you at your personal optimum health.

Tags: Food Guide, Food Guide Pyramid, Guide Pyramid, each group, eating right, food groups, from each

Build Stamina

Build Stamina

Stamina is the energy needed to maintain physical activity for a long period of time, or to complete an intense but short period of energetic motion. Building stamina takes time, as it requires that the body gets used to a certain intensity of physical activity without getting burned out too early in the process. Here's how you can build up your stamina.

Instructions

1. Modify your diet. Eating several small meals a day rather than a couple of large ones, will increase your energy and allow you to sustain physical activity for a longer period of time. Carbohydrates (especially whole grains) are especially useful for energy production, but keep in mind that they only last a couple of hours in your blood, so you need to space out your meals accordingly.

2. Take up running. Nothing builds endurance faster and more effectively than running, no matter the terrain or the distance covered. It also doesn’t matter what the sport you are training for is. Boxers, tennis players and all kinds of athletes need to build up endurance in order to keep up with the short bursts of energy required in their sport.

3. Join a gym. If you have never exercised before, a gym may be the best environment for you. Working out in machines is easier than working out outdoors because there’s no uneven terrain or elements such as wind or temperature changes to deal with. Also, gyms usually have floor trainers that can guide you through a workout if you are at a loss on get started.

4. Weight train often. Rather than focusing on how heavy the weights are, concentrate on a high number of repetitions, and keep working a muscle until fatigue sets in and you can no longer do a full repetition. Working your muscles to exhaustion builds a lot of stamina, and you will see the difference after just a few workouts.

Tags: physical activity, Build Stamina, period time

Build Up Anaerobic Endurance

Anaerobic strength helps you lift weights.

Anaerobic means "without oxygen," which means that it is exercise that is brief and intense enough that your body doesn't have the time or energy to bring oxygen to your muscles. Rather, it uses fuel within your muscles to give you the energy you need to sprint, lift a heavy weight or perform other high-intensity, low-duration exercise. Building your anaerobic endurance is a matter of consistently pushing your body; as with everything else, gradual practice makes perfect, so you need to perform anaerobic activity frequently and to high intensities.

Instructions

1. Choose a cardiovascular activity. While weightlifting and cardio work can both improve your anaerobic endurance, you should choose a cardiovascular activity because it is easier to increase and decrease intensity more smoothly. So, you can choose running, swimming, rowing or anything else that uses large muscle movements to get your blood running.

2. Subtract your age from 220 to estimate your maximum heart rate. If you are 30, your maximum heart rate is 190.

3. Perform your cardiovascular activity for about two to four minutes, until your heart rate is at roughly 65 percent of your maximum.

4. Increase the speed or intensity of your workout for a specified interval. This interval needs to be under a minute, and you need to work hard enough that your heart rate reaches 95 percent of its maximum. The interval can be five seconds, 10 seconds, 30 seconds or a full minute.

5. Slow down for twice the length of your interval. Your heart rate should settle back down to 65 percent of your maximum.

6. Repeat another interval, and repeat the process for 20 minutes.

7. Reduce the length of your rest periods every time you fail to reach 95 percent of your maximum heart rate. Your work intervals should eventually be the same length as your rest intervals.

Tags: heart rate, your maximum, cardiovascular activity, length your, maximum heart

Cope With Empty Nest Syndrome

Cope With Empty Nest Syndrome

The time after a child leaves home can be difficult for a parent, but given time and motivation, it can also be an opportunity for exciting changes.

Instructions

1. Don't be alarmed if you experience feelings of sadness and loss of purpose when your last child leaves home. These are normal reactions.

2. Find someone to talk to, such as your spouse or a friend. If you don't feel better, consult a counselor or therapist trained in the field.

3. Consider a support group. Even if you're not a joiner, a group with similar experiences can offer information, new friends, creative solutions and a sympathetic ear.

4. Find information about empty nest syndrome. Books and Web sites can help you understand what you're going through.

5. Become involved. Take up a new hobby, sport or volunteer effort to regain your sense of purpose and fill those lonely hours.

6. Find something to look forward to. Whether it's visiting your children or taking a vacation - by yourself, with your spouse or with friends - it will keep your mind on something positive.

7. Find a way to communicate regularly with the kids by phone, e-mail or letters. Keep in mind that this is an invigorating time in your relationship with your child - a chance to go from being a teenager's parent to a young adult's vital, trusted friend.

Tags: child leaves, child leaves home, Cope With, Cope With Empty, Empty Nest, Empty Nest Syndrome, leaves home

Calculate Calories & Fat Burned

To calculate calories burned, know your total daily energy expenditure.

To successfully maintain or lose weight you must know how many calories to consume and expend each day. Everyone needs to expend a certain number of calories from fat, carbohydrates and protein to support physiological function. Once you understand what this baseline is, you can calculate how many calories you need for the level of exercise you do. Unless you want to undergo expensive calorimetry measurement, using basal metabolic rate is the easiest method. Then, total calories and fat burned makes sense.

Instructions

Daily Energy Expenditure

1. Calculate your basal metabolic rate, or BMR. This is the bare minimum number of calories needed to sustain physiological function. Once you know this, you can figure how many more calories are required when you do certain activities. You need to know your current height and weight to determine BMR.

2. Use the appropriate formula for your sex to determine BMR. For males, the BMR is equal to 66 + (6.23 x weight in pounds) + (12.7 x height in inches) -- (6.8 x age in years). The formula for a 200 pound man who is 35 years old and 70 inches tall would be 66 + 1246 + 889 -- 238, which equals a BMR requirement of 1,963 calories per day.

For females the BMR formula is 655 + (4.35 x weight in pounds) + (4.7 x height in inches) -- (4.7 x age in years). The formula for a 130-pound woman who is 64 inches tall and 25 years old would be 655 + 566 + 300 -- 117, which equals 1,404 calories per day.

3. Multiply your BMR by a daily activity factor. The daily activity factor determines your total daily energy expenditure. Choose from these categories: sedentary, light exercise, moderate exercise, heavy exercise or very heavy exercise. Sedentary means no exercise, and if you fall into this category, multiply your BMR by 1.2. With a BMR of 1,963, your total daily energy expenditure in calories would be 2,356.

Light exercise is defined as sports or exercise one to three times per week. The multiplier for this category is 1.375. Moderate exercise is physical activity three to five times per week and the multiplier is 1.55. Heavy exercise equals sports or exercise six to seven times a week with a multiplier of 1.725. Very heavy exercise means exercising or regular strenuous activity two times each day with a multiplier of 1.9.

Daily Calories Burned

4. Track all your physical activity. In a journal or diary, write down the type of physical activity, when you did it and for how long. You also can keep a food diary that tracks the total number of calories you consumed during the same period.

5. Determine calories burned for each activity. There are calorie calculators that provide information about how many calories you burn per minute or hour of activity completed. What you burn depends upon how much you weigh and how much effort you put into the activity. Many people walk to lose weight. Typically, walking burns about 2.2 calories per pound of body weight per hour. So a 130-pound woman could burn about 286 calories in an hour of walking. For each activity written down, determine how many calories you expended.

6. Add up all expended calories for the day. You will have an accurate measurement of calories burned. You can compare this amount to the number of calories consumed if you are keeping a food diary, too.

Tags: many calories, number calories, calories burned, energy expenditure, physical activity

Donate Used Computers In Pittsburgh Pennsylvania

Donate your unwanted computer to charity for an income tax deduction.

Each year, millions of people rid their homes and offices of old, unused computers. Because computers are not environmentally friendly they are not permitted in landfills in Pittsburgh, Pennsylvania -- or any other city in the United States. If you have an old computer you want to get rid of but you don't know get rid of it, consider donating it to a Pittsburgh charity that will recycle your computer for you. Computers are thoroughly cleaned, refurbished and donated to schools, charities and other programs that are in need of usable computers.

Instructions

1. Contact a Pittsburgh charity that accepts computer donations. The Goodwill and Dell are partnered to accept and recycle any and all used computers in an effort to keep computers out of landfills and eliminate their impact on the surrounding environment.

2. Check with the Internal Revenue Service to find out if the charity you chose is a registered 501(c)3 non-profit corporation. Donating to an un-registered charity takes away your ability to claim your donation as an income tax deduction.

3. Call your chosen charity or visit their website for information on their drop off locations and hours. Computers are not permitted in drop off bins outside of charity locations. In addition, you need a tax receipt for your personal records if you are claiming your donation as a deduction on your income tax return. Tax receipts are only issued to donors during business hours.

4. Drop off your computer donation with your charity and obtain a tax receipt.

Tags: charity that, income deduction, Pittsburgh charity, Pittsburgh charity that, Pittsburgh Pennsylvania

Convert Mph To Minutes Per Mile

Speed and pace both measure the distance traveled over a period of time, though they gauge this in opposite ways. Speed results when distance is measured over time, while pace focuses on measuring time over a specified distance. The familiar speed unit miles per hour (mph) is employed to gauge auto and air travel rates. Minutes per mile is a unit of pace that helps gauge the rates of physical activities like running and swimming. You can easily convert miles per hour to minutes per mile through mathematical operations involving different units of time.

Instructions

1. Obtain a speed in miles per hour for example purposes. For this example, allow the speed to be 8 mph.

2. Divide the speed into 60, the number of minutes in an hour. In this example, 60 divided by 8, or 60/8, equals 7.5 minutes.

3. Multiply the decimal portion of the minutes by 60 to convert to seconds. Finishing the example, 0.5 multiplied by 60 equals 30 seconds, so 7.5 minutes becomes 7:30 minutes --- 8 mph converts to 7:30 minutes per mile.

Tags: miles hour, this example

Connect To A Live Person At Boost Mobile

Contact a Boost Mobile customer service agent for assistance with your account.

Boost Mobile is a contract-free wireless carrier that offers its customers calling plans that include text messaging, voice mail, data packages and more, without the hassle of a long-term commitment contract. Whether you desire to upgrade your cell phone or need help interpreting charges on your bill, you can speak with a Boost Mobile customer service representative from your wireless or landline phone.

Instructions

1. Dial the Boost Mobile Customer Service line at 866-402-7366 between the hours of 4 a.m. and 9 p.m. Pacific Time.

2. Listen to the automated attendant and press the number corresponding to the reason for your call. You will now be connected to a customer service agent.

3. Request assistance with any issues related to your mobile account. You might be required to give your full name and address or the last four-digits of your Social Security number to access your account.

Tags: Boost Mobile, customer service, assistance with, Boost Mobile customer, customer service agent

Connect A Subwoofer With Speaker Wire

Connect a Subwoofer With Speaker Wire

Wiring a sub-woofer to an amplifier requires you to know the amps of the sub-woofer and the amplifier. For instance, if you're wiring a 400 watt, 10-inch sub-woofer you would probably want to connect it to a 450 watt amplifier. Or if you're wiring an 850 watt, 12-inch sub you would want to connect it to a 900 watt amplifier. The speaker wire should be at least 14 gauge.

Instructions

1. Mount the amplifier to the rear of the sub-woofer box. Make sure the cooling fans are facing outward away from the frame of the sub-woofer box. Loosen the wire connections for the positive and negative wires on the side of the amplifier using your screwdriver.

2. Measure and cut the length of speaker wire needed to go from the speaker connections on the rear of the sub-woofer box to the side of the amplifier. Splice the ends of each wire and remove 1/4-inch of covering from each end.

3. Insert the positive wire into the positive input on the rear of the sub-woofer box and the negative wire into the negative input. Insert the positive wire into the positive input on the side of the amplifier and tighten the securing screw with the screw driver. Repeat for the negative wire.

Tags: rear sub-woofer, side amplifier, wire into, Connect Subwoofer, Connect Subwoofer With, connect watt

Build Up Iron Levels

Postmenopausal women and adult males should speak to a physician before building iron levels as it can lead to unhealthy iron accumulation.

Building up your iron stores can increase your energy levels, improve work, study or athletic performance and fortify your immune system. Safely increasing your iron levels requires a variety of dietary changes and daily maintenance, such as incorporating absorption aids and avoiding iron inhibitors. In cases where changing or making additions to your diet alone isn't adequate, supplements can help build and sustain healthy iron levels.

Instructions

1. Avoid eating foods that can inhibit iron absorption, such as black tea, whole grains, soy products and milk products, with iron-rich meals. Tannins from tea and certain nutrients such as acids in grains, proteins in soy and calcium in milk reduce the amount of iron circulating in the blood, which can make you feel tired and weak.

2. Pack your diet full of heme or animal iron rich foods, such as red meats, fish and poultry, and non-heme iron rich foods, such as lentils, beans, vegetables and fortified breads and cereals. Although the body can absorb heme iron up to 33 percent more effectively than non-heme iron according to the Office of Dietary Supplements, consuming both daily can build iron levels and keep your diet balanced. Also, some vitamins found in non-heme foods can aid in iron absorption.

3. Incorporate absorption aides, such as vitamin C rich foods, and iron store activators, such as vitamin A rich foods, into your iron-rich meals. Foods high in vitamin C include citrus fruits, strawberries, spinach and potatoes. Vitamin A rich foods include carrots, chili powder, cayenne pepper and sweet potatoes. Adding these iron aides into your diet can boost your school or work performance and fortify your immune system.

4. Talk to your doctor about starting an iron supplement regimen. While iron supplements can be an easy fix to a poor diet or iron deficiency, an iron overdose can have dangerous effects on your heart, liver, nervous system and kidneys. Discussing an iron supplement regimen with your doctor can help you maximize positive effects and avoid health complications.

Tags: rich foods, iron levels, your diet, foods iron, foods such

Download Past Podcasts With Itunes

Many radio networks put out podcasts through the iTunes store.

A podcast is a free audio or video file that you can listen to or watch on your computer or portable media player. Podcasts cover a variety of subjects, including language instruction, news, product reviews, opinion, comedy and more. Search for podcasts in Apple's iTunes Store, then download them and play them in iTunes or on your iPod. If you discover a podcast that you like, you can download its past episodes.

Instructions

1. Launch iTunes. Click on "iTunes Store" in the left-hand pane of the iTunes window.

2. Click on the "Podcasts" tab. Browse the podcasts, or type keywords into the search box to find a podcast.

3. Click on a podcast's name to see its description page and a list of all available episodes. Click on the "Play" button next to an episode to play it, or click on "Free" to download it to your computer.

4. Click "Subscribe Free" to subscribe to the podcast if you want iTunes to automatically download each new episode.

5. Click on "Podcasts" in the left-hand pane of the iTunes window to see a list of the podcasts you have subscribed to.

6. Click on the disclosure triangle next to the name of the podcast to reveal a list of past episodes.

7. Click the "Get" button next to a single past episode to download it, or click "Get All" to download all past episodes to your computer.

Tags: past episodes, your computer, button next, Click Podcasts, download past episodes, episodes Click, iTunes window

Connect A Laptop To A Dj Mixer

New technology streamlines the DJ-ing process.

With the advance of new technologies, the DJ can now perform with a laptop, digital music files and/or a controller just as if she had two turntables and a mixer. The connections are relatively the same, just a change here and there. It is a much more compact and easy set-up to maintain. Although having less equipment might mean less hassle, you still need to know how everything talks to each other. Connecting a laptop to a DJ mixer is the easiest part. It's the DJing and mixing that takes practice.

Instructions

1. Locate your laptop's sound card. Almost every computer has a 1/8-inch port -- usually used for headphones -- located on either the right or left side of the computer. Plug the audio cable into it.

2. Plug the RCA end of the audio cable into the "line-in" ports at the rear of the DJ Mixer. There are usually two different ports for cables in the back of these mixers. The best sound quality for the laptop will be the "Line-In" ports. If using turntables, you would plug the RCA ends into the "analog" ports.

3. Plug your headphones into the "headphone out" or your monitors into the "line-out" on the rear of the mixer. Now you can monitor your mix.

4. Play a track on your computer to check the levels. You may need to adjust your audio properties so you hear music coming from your headphones or your computer monitors. In Windows, go to "control panel," select "hardware and sound," then "audio devices." Select "properties" and choose "stereo" or "audio-out."

Tags: audio cable, audio cable into, cable into, Plug audio, Plug audio cable

Determine The Correct Frame Size For A Bike

Determine the Correct Frame Size for a Bike

Fit should be the main consideration when buying a new bike. After all, even the most expensive bike won't seem that great if it's too big or too small. Make sure you get a bike with a frame that fits you properly for maximum comfort when going on bike rides.

Instructions

1. Measure your inseam. This is best done barefoot. Stand against the wall and put a book between your legs so it pressed right up against your pelvic bone. Make a mark with a pencil on the wall along the top of the book. Measure the distance from the floor to the mark in centimeters.

2. Use your inseam measurement to get a rough idea of your road bike size. Multiply your inseam by .65. This will give you a good estimate of your road bike size for bikes measured center to center. Thus if your inseam is 86 cm, you will fit a 56 cm road bike (86 x .65 = 55.9). Note that many road bikes are measured center to top. To determine fit these bikes, multiply your inseam by .67.

3. Subtract an additional 10 cm and convert this measurement to inches to get your mountain bike frame size, roughly. Thus, if you fit a 56 cm road bike (c-c), you will fit a 46 cm -- or an 18 inch -- mountain bike.

4. Consider top tube length. In many ways, this is the most important aspect of sizing a bike. Two 18-inch mountain bikes may have different length top tubes. Or a 54 cm and an 56 cm road bike may have the same length top tube. Given the same top tube length, the bigger bike may be more comfortable because it will allow you to get the bars up a bit higher.

5. Know that women have longer legs and shorter top tubes than men. Unfortunately, most bikes are designed for men, and women often have a hard time finding a bike that will fit them well. Luckily, some manufacturers have begun to make women-specific models.

6. Test ride some bikes once you have gotten a rough idea of what will fit you. This will help you determine what is most comfortable for you.

Tags: road bike, your inseam, your road bike, bike size, bikes measured, bikes measured center, Correct Frame

Easy Yoga Exercises

Easy Yoga Exercises

Yoga is a joining of the body, mind and spirit with the help of proper breathing. By practicing yoga, your body will become stronger and more flexible inside and out, and you will have a new-found sense of balance. Below are a couple of easy yoga exercises that beginners can do before moving on to the harder poses.

Instructions

1. Set your mat on the floor. A mat will provide a little bit of cushioning while you perform this yoga exercise, but carpeted flooring will suffice if you do not have a mat. Bring a bottle of water with you and set it next to the mat. It is very important to stay hydrated when doing any kind of exercise.

2. Perform the Easy Pose. This pose opens your hips and lengthens your spine while releasing tension through deep breathing. Position yourself by sitting on the mat in a comfortable cross-legged position. Place a hand on each knee and draw one foot up towards your groin.

3. Lengthen your spine. Sit up straight with your shoulders positioned over your hips and push your buttocks down. You want the crown of your head to reach towards the ceiling and your chest to press forward, lengthening your spine. Breathing deeply through your nose, hold each breath for about 10 seconds or as long as you comfortably can. Take about 10 breaths in this pose.

4. Do the Child's Pose. This exercise will help tone the abdomen and stimulate the digestive tract. It will also stretch your lower back. Settle your buttocks on your heels and your forehead on the floor. Lay your arms straight out in front of you with the palms down (or you can lay them on the floor beside you with palms facing up).

5. Breathe deeply and slowly. Press your belly onto your thighs with each inhale while raising your belly up on each exhale. Hold each breath for about 10 seconds. When finished, move your hands under your shoulders, palms up, and slowly inhale your way back to a sitting position.

Tags: your spine, about seconds, breath about, breath about seconds, each breath, each breath about, Easy Yoga

Coach Novice Hockey

Learn coach novice hockey.

Coaching any sport is an experience like no other. Leading a team to learn the game and improve upon individual skill levels is challenging and rewarding. In particular, coaching novice hockey is involved, requiring plenty of planning and patience. The ability to assess quickly both personalities and skill sets is useful. Perhaps most importantly, coaching novice hockey requires a coach to keep the big picture in mind while still keeping a keen eye on the immediate details.

Instructions

1. Get the right equipment. This includes a whistle, playbook, book of practice drills and orange cones to use during practice.

2. Execute simple skating drills with the team to assess team and individual skating skill levels during the first practice. This helps you determine the complexity of the drills later in practice.

3. Execute simple puck handling drills with the team to assess both team and individual puck handling ability during the first practice. Again, this will help you determine how complex your drills can be later in practice.

4. Plan the season's practices by the team's determined skill level using a beginner's hockey practice drills book, increasing complexity of the drills for each practice.

5. Implement a theme at each practice. For example, the second practice can focus on speed, the third on backwards skating and the fourth on specific plays from a novice hockey playbook.

6. Have the team scrimmage either amongst themselves or against other teams in between games to apply what they have learned in practice.

Tags: novice hockey, coaching novice, coaching novice hockey, complexity drills, drills later

Find An Increase Of A Percentage

A calculator can help figure an increase of a specific percentage.

Increases are measured as a number or as a percentage of the original. Using percentages to calculate the amount of an increase is helpful because it relates the size of the increase to the original amount. For example, if ticket prices increase from $5 to $25 dollars, the percentage increase is significantly greater than a $20 increase from $5,000 to $5,020. The formula to calculate percent increase is (new amount - original amount) / original amount.

Instructions

Find Percent Increase

1. Set up the formula for percentage increase. For example, to find the percentage increase from $4,000 to $6,000, set up the formula as ($6,000 - $4,000) / $4,000.

2. Solve the numerator of the equation. Using the previous example, ($6,000 - $4,000) / $4,000, the result is $2,000 / $4,000.

3. Reduce the fraction. Using the previous example, $2,000 / $4,000, the solution is 0.5.

4. Convert the decimal to a percent by multiplying the solution from Step 3 by 100. The final answer using the previous example is 0.5 x 100 = 50 percent. This means that an increase from $4,000 to $6,000 represents a 50 percent increase in price.

Find Final Value Using Known Percent Increase

5. Divide the know percentage of increase by 100 to change it to a decimal. For example, if the percent increase is 23, calculate 23 / 100 for a result of 0.23.

6. Multiply the percentage expressed as a decimal by the original amount to find the amount of the increase. For example, if the increase is 23 percent and the original value is 300, multiply 300 by 0.23 to get 69.

7. Add the percentage increase to the original amount to find the final value after the percentage increase. In this example, add 69 to 300 to find that 300 becomes 369 after a 23 percent increase.

Tags: percentage increase, original amount, increase from, percent increase, previous example, amount find, amount increase

Choose Trails For Trail Running

Not all trails are cut out for running. Pick your paths carefully to ensure a great workout.

Instructions

1. Buy a trail guide. If there are no books specifically devoted to trail running for your area, get a guide to hiking, mountain biking or cross-country skiing trails.

2. Ask the personnel at a running shoe store or outdoor outfitter for their opinion on the area's best trails. Be sure to tell them exactly what types of trails would be appropriate for your personal fitness level.

3. Join a running club and ask its members what trails they would recommend. If the runners in the club don't like to run on trails, convince them to try.

4. Decide what kind of run you want to do. Would you prefer to run a loop, or would you rather run out and back?

5. Consider who you're likely to run into on any particular trail. If you don't like sharing a trail with mountain bikers or horseback riders, look for trails that permit only foot travel.

6. Study a topographical map of your area and decide which trails are most appropriate for you.

7. Take into account the ease of access, terrain, elevation, mileage, exposure to sun and wind, and the presence of water.

8. Visit online resources like Trails.com to see if they list trail running trails in your area.

Tags: your area, trail running

Do Compression Massage

Compression is one of the many methods that can be used to give a massage. Compression is usually done in a rhythmic manner. It helps soften tissue and prepare the muscles for deeper work. Massage therapists will often use compression when giving a chair/seated massage, but compression can also be used when the client is lying down. Compression is a good way to work someone who is fully clothed.

Instructions

1. With the help of your partner choose the area that you will work. Compression massage works best on the large muscles in the back and buttocks. It also works well on the thighs and calves.

2. Start by doing some light rhythmic compression along the area using the palm of your hand. Cover the whole area in this manner a couple of times.

3. Continue to do rhythmic compression using your palm and compress more firmly. Be aware of any tight spots you feel in the muscles. Lean your body into the compression. The pressure should come from your whole body not just your arms.

4. Once you've warmed the tissue with broad compression you can narrow your tool. Try using your knuckles or thumbs to work the areas that are tight. At this point you want to combine your compression with some friction strokes to work out the tightness in the muscle. As you press your thumb or knuckle into the tissue move it slowly back and forth or side to side.

5. Once you have worked out the tension the area end the massage with some more gentle compression or some tapotement.

Tags: rhythmic compression, using your, with some

Cope With My Boyfriend Being Deployed

Deployment separations can destroy a budding relationship.

Even for a married couple, a military deployment can strain the relationship and cause issues between the spouses. If the couple is unmarried, especially if they have been together for only a short time, that strain can be even more severe. To come out of a deployment with a stronger relationship with your boyfriend, it's important to learn deal with his deployment. This is even more important if you plan to stay together for the long term.

Instructions

1. Communicate with each other as often as possible. Many deployed soldiers have access to email, so you can still write each other. Maintaining contact can help keep you and your boyfriend on the same page in your relationship. Keep the romance alive through emails, letters and even phone calls when possible.

2. Focus on keeping your mind off the deployment. Spend more time with your family and close friends. Avoid sitting home alone and thinking about how far apart the two of you are.

3. Seek out others who have a significant other who is deployed. Before your boyfriend deploys, have him introduce you to his military friends' wives and girlfriends so you have someone to talk to who understands the feelings surrounding a deployment.

4. Join a support group for those who have a significant other who is deployed. These support groups can give you the emotional tools you need to survive your boyfriend's deployment. Contact your boyfriend's base to find out about support groups it offers.

5. Plan for the future. Focus on the day your boyfriend will return and how you will welcome him home. However, don't be disappointed if your boyfriend is not up for any plans immediately upon his return. Returning from a deployment often requires an adjustment period.

Tags: your boyfriend, each other, even more, have significant, have significant other, other deployed, significant other

Figure Out What Percentage Of Birth Weight Is Lost

Monitor your newborn's weight if you need reassurance.

Newborns normally lose weight in the first week of their lives. Breastfed babies usually lose seven to 10 percent of their birth weights, while babies who are fed formula typically lose around five percent. Hospitals weigh newborns frequently and monitor changes in their weight carefully. If you have concerns about the percentage of birth weight that your baby has lost, you may find it reassuring to monitor your baby's weight at home.

Instructions

1. Weigh your baby. Many scales weigh using pounds and ounces (an ounce equals one-sixteenth of a pound). To avoid complicated calculations using fractions, use your scale's metric setting, or convert the pounds-and-ounces figure to a decimal by dividing the number of ounces by sixteen. For example, if your child weighs 6 lb., 10 oz., divide 10 by 16 to determine that your child weighs 6.63 lb.

2. Subtract your baby's current weight from her birth weight. This will allow you to determine how much weight she has lost.

3. Divide the amount of weight your baby has lost by his birth weight. Remember to use grams -- the metric measurement -- or to convert your baby's birth weight into a decimal by dividing the number of ounces by sixteen.

4. Multiply the result by 100 to convert your answer to a percentage.

Tags: your baby, birth weight, baby lost, child weighs, convert your, decimal dividing

Buy Ski Clothing

The key to a fun day on the slopes is to dress appropriately. You need to know what kind of ski clothing to shop for and buy before you hit the snow. At the essence of your ski clothing shopping trip should be one word--layers!

Instructions

Invest in Layers of Ski Clothing

1. Start by shopping for your base layer of clothing. Depending on where you plan on skiing, you may need to buy long thermal leggings and undershirt. Another warm option is long silk underwear.

2. Check the racks for ski pants. This will be the next layer you'll put on. These should be insulated enough to be warm outside, but comfortable enough to transition to the lodge when you decide to head indoors. Look for water-proof and wind-proof pants.

3. Buy a warm fleece to wear under your ski jacket. A good option is one with a zipper neck that extends into a mock-turtleneck style. If conditions get too chilly you will be able to insulate your neck against the cold breeze.

4. Look for a ski a jacket that is also water-proof and wind-proof. Other features to look for when you buy a jacket are zipper pockets for secure storage and glove or mitten hooks.

5. Find ski gloves or mittens to keep your hands warm. The best designs feature an elasticized wrist and construction with a water-proof outer layer and soft, insulating inner layer.

6. Buy only those ski boots which suit your ski bindings and feel comfortable. Remember you will be on your feet for most of your day on the slopes, so shop for boots as you would for any kind of shoe, looking for a comfortable and secure fit.

7. Check out the high technology used in ski sunglasses and goggles. Though you may not want to invest in an ultra-hip pair of shades for your ski resort vacation, it is worthwhile to bring along a pair of glasses to protect your eyes from the glare of the sun off the snow.

8. Keep your head warm by buying a stocking cap or other winter hat. The fit should be tight but not constrictive.

Tags: water-proof wind-proof

Buy Shoes For High Arches

Buy Shoes for High Arches

If you have high arches, you will be able to see it when you look at your foot. Your foot will curve upwards on the inside, and when you press against the base of your foot at the arch it will be relatively rigid. High arches are not necessarily a problem, but there are things you can do to eliminate the pain that is sometimes associated with this foot formation.

Instructions

1. Make sure you purchase shoes with arch support. Arch supports cushion your feet and distribute your body weight more evenly, so you will be less likely to feel pain after running or walking.

2. Determine if your foot suppinates, or rolls outward, when you run. You can tell if you suppinate by looking at shoes that you have worn for awhile--if you have this problem your shoes will be more worn on the outside than on the inside. If you suppinate, you should buy an athletic shoe with a soft midsole and extra cushioning.

3. Choose shoes with low heels, and make sure that your toes aren't jammed into the front. Comfort is key for people with high arches.

4. Maintain an ideal weight. Excess weight can lead to foot problems for everyone, but it is especially tough on people with high arches.

5. See a podiatrist if you are experiencing foot pain.

Tags: high arches, people with, people with high, Shoes High, Shoes High Arches, shoes with

Dump A Married Man

While the decision to dump anyone is difficult to make, the process becomes more complicated when the party to be dumped is a married man. It will take a firm stand to combat the complex feelings associated with the situation. Gather your personal courage as you dump a married man and put your life back on track.

Instructions

1. Leave no doubt in his mind. Explain your decision to split, along with any associated rules regarding the breakup. For example, let him know that all communication is to be stopped immediately. Ask him to respect your decisions without hesitation or excessive questioning. Don’t allow him to find loopholes in your arguments. Make sure your exterior shows no indication of uncertainty.

2. Say it with tact. Keep judgments about his family life and morality to a minimum. Failure to do so may turn the conversation into a screaming match. Maintain a calm demeanor as you end the relationship in the most respectful way possible. Remember that this man isn’t a stranger, and that both of you decided to take part in this extramarital relationship.

3. Use his situation as leverage. Bring up his wife and family if it helps you seal the deal. Tell him that you’ll disclose details if he doesn’t take your request to end the relationship seriously. Although this is risky, it will show him how sincere your desires are.

4. Stand by your decision. This isn’t the time to go back on your words or intentions. Indecisiveness will be viewed as a weakness, so take a firm stand. Block out appeals that include statements like “I’ll leave my wife for sure this time” and “I can’t live without you."

5. Prepare for the aftermath. Understand that this married man has a wife who may be deeply upset about your relationship. Although you may feel as if you owe no explanations, they may not be possible to avoid in all situations. This is especially true when prior knowledge of the marriage is readily established, or when you’re friends with his wife.

Tags: firm stand, take firm, take firm stand, that this, your decision

Calculate Your Own Weight Loss By Exercising

Exercise is a proven weight-loss technique.

Your body reacts in certain ways every time you put food and drink into it. These reactions are either desirable or undesirable, based on what your goals include. Weight loss is one reaction your body has and is a desired goal many people attempt and fail to achieve. Science and weight loss go hand in hand. Everything you put into your body contains a certain amount of calories. Calories are the unit of measurement for energy contained in food. One pound of body fat contains 3,500 calories. By using simple math, figure your own weight-loss capability.

Instructions

1. Determine your daily and weekly caloric intake. Record, in a journal, all the food and drink you consume in one day. Find the amount of calories in each by reading attached labels or finding the information online. Add the calories of only the amount you eat or drink in a given day. Multiply by seven to get your approximate weekly intake.

2. Choose an exercise routine. Search the Internet, read books and magazines or consult a local gym for the most popular exercise programs.

3. Find out how many calories your chosen exercise burns per 30 minutes. Perform an Internet search to discover these totals. Use keywords such as "calories burned."

4. Figure how many calories total you burn per day from exercise. If you exercise one hour, multiply the calories burned in Step 3 by two to get a daily total.

5. Calculate your adjusted daily caloric intake. Subtract the total calories burned during exercise from your daily caloric intake in Step 1.

6. Set a goal to burn 500 calories more per day than you currently take in. This totals the 3,500 extra calories you need to burn per week to lose a pound of body fat.

Tags: caloric intake, calories burned, amount calories, body contains, daily caloric, daily caloric intake, food drink

Buy Bp Shares

BP is a global producer of oil and energy products.

London-based BP is one of the world's largest integrated energy producers. The company drills for petroleum, refines it and sells the finished products. BP trades on the U.S. stock markets as American Depository Receipts (ADRs) under the symbol BP.

Preparation

To buy shares of BP you need an account with a stock brokerage firm. Online discount brokers allow you to buy and sell stocks over the Internet at low commission levels. If you do not have a brokerage account, visit the 2010 Broker Survey page on the SmartMoney website.

Research

It is possible to lose money investing in stocks such as BP, and it is important to do research before investing in the company. Your online broker has research reports available to read. Use a stock price chart to determine whether the current price trend for BP is up or down. If the price is trending down, you may want to wait for a bottom and an upward turn before buying shares.

Purchase

Use the stock trading screen of your online brokerage account to buy shares of BP. To purchase the shares, enter the stock symbol BP and the number of shares you wish to purchase. When you place the order through the stock trade screen, you should have the shares in your account within a few seconds. Place your trade during market hours so you know the current price before you buy the shares.

Tags: brokerage account, current price

Do Black Eye Movie Make Up

Leonardo DiCaprio sported a black eye in "The Departed."

It is hard to find an action movie without a black eye. From Brad Pitt in "Fight Club" to Leonardo DiCaprio in "The Departed," action stars use a bit of movie magic to help their fights look realistic. The art of black eye movie makeup can be replicated, although the extent of the shiner can make the application exponentially difficult.

Instructions

Applying the Base Makeup

1. Ask the subject to wash his face and dry it with a towel.

2. Apply the base foundation around the eye extending to the cheekbone.

3. Apply the brush just underneath the bottom of the eyelid down to the cheekbone.

Coloring the Black Eye

4. Brush on a light layer of gray eyeshadow, extending from the eyebrow down to the top of the eye, and underneath the eye socket, stopping at the cheekbone.

5. Apply the purple mousse eyeshadow heavily around the top of the eyelid and below the eye socket.

6. Dab on the blue mousse eyeshadow sparsely to add shadowing where the eyelid creases and around the brim of the eye socket.

7. Trace to enhance the pocket under the eye and the eye socket, using the pencil and eyeliner.

8. Do any touchups with purple as necessary.

Tags: cheekbone Apply, Leonardo DiCaprio, mousse eyeshadow

Feel Great

Feel Great

Every once in awhile, we meet people who always seem to feel great and wonder what keeps them so confident and fulfilled. Money, looks and luck don't make people feel great 24/7-it's attitude. If you find yourself feeling depressed, worried or tired most of the time, chances are that your attitude just needs to be adjusted so you'll feel great too.

Instructions

1. Focus on what you want, not what you don't want. Negative thoughts lead not only to a frown and a sour attitude, but to headaches, insomnia, frayed nerves and other physical manifestations. Think about attaining the good things of life, and you'll feel energized.

2. Step lively. If you walk with your head bowed down and slouch, the dowdy shape of your body will effect your thought patterns. Lift your head up and move briskly and your whole attitude will change.

3. Change the way you dress. Even if you're dirt-poor, you can find fashionable thrift store or discount store clothing that suits your body, personality and profession. A new shirt or bracelet can do more than make you look better. It can give your attitude a much needed boost.

4. Speak with authority. The words you use are as important as the tone. Eliminate words like "can't and "won't" and phrases like "I feel miserable" from your daily vocabulary. Words do have an effect on the subconscious mind, so use more positive language with yourself and with other people.

5. Treat your body kindly. Eat better, exercise and get at least seven hours of restful sleep every night. You don't need to run the marathon to improve your wellbeing. A little bit of healthful living will make you feel great.

Tags: feel great, your body, what want, your attitude, your head

Care For An Injured Adult Pigeon

It is important to know care for an injured pigeon.

Pigeons can be found all over the country. Some are kept as pets in captivity, while others are feral. Large populations of pigeons in big cities are sometimes viewed as nuisances. However, the reason there are so many pigeons in big cities is because they are routinely fed by humans. Higher pigeon populations mean they are more likely to be hit by cars or injured by people. Caring for an injured adult pigeon is easy if you know how.

Instructions

1. First make sure the pigeon is injured or sick. A bird with an injury usually stays low to the ground. Pigeons fly to roost at dusk. If you see a pigeon on the ground at dusk, usually hiding under a bush or in a low area, it is safe to assume it may be injured. Look for limping, a droopy wing or wounds on the head.

2. Create a safe, comfortable place to hold the pigeon. A good home is a small basket or box. Put holes in the box if it is enclosed. Keep the box away from any other pets, such as cats and dogs. Put a soft towel or blanket in the bottom of the box.

3. Capture the pigeon. Attract the injured pigeon with bird seed or peanuts. Throw a soft towel over the pigeon from behind. Carefully pick it up with the towel. Put the pigeon in the box.

4. Assess the pigeon's injuries. Look for any obvious wounds. If the pigeon's droppings are green and watery, the bird is most likely sick or diseased.

5. If the bird's leg is fractured, set it if you can. Carefully straighten the pigeon's leg. Wrap a small, short length of gauze around the top of the pigeon's leg where the leg and feathers meet. Secure the gauze with a small piece of tape. Cut a drinking straw that is just a bit shorter than the pigeon's leg. Cut a slit down the side of the cut straw. Slide the straw onto the pigeon's leg. The top of the straw should lie over the gauze so it does not rub against the bird. Place a strip of adhesive cloth around the straw to hold it in place. Secure the cloth. Leave the straw and adhesive in place for up to 3 weeks before releasing the bird.

6. If the bird has a fractured wing, wrap it if you can. Carefully move the wing to the bird's side, in its correct location. Wrap a small bandage around the bird, over the injured wing and under the uninjured wing. Wrap the bandage around the bird twice, in a cross pattern. Secure the wrap. Leave the wrap in place for up to 4 weeks before releasing the bird.

7. Give the pigeon adequate food and water. Purchase mixed corn or bird seed from your local pet store and offer the food in a small dish. Pigeons will also need clean, fresh water they can drink from a small dish.

Tags: around bird, bandage around, bandage around bird, before releasing, before releasing bird, bird fractured

Date Watches

Dating watches is not an exact science and dates can only be approximated.

Dating a watch is an inexact science. It's virtually impossible to identify a watch down to the exact production date. The best way to identify the date of manufacture of a watch is to locate the serial number on the watch's movement. The movement is the spring-loaded mechanism the runs and regulates the timepiece. Comparing the number to the manufacturer's listings can date the manufacture to the approximate year. Watches like Elgin, Waltham and Omega kept excellent records, allowing for good dating of their watches. Watchmakers like Gruen, however, destroyed their records, making exact dating impossible.

Instructions

Watches with Serial Numbers

1. Use a case blade to pry open the snap-on case back of a pocket or wristwatch. Rotate a screw-down case back counterclockwise with the palm of your hand. Remove the case back (of either type) from the watch.

2. Use a jeweler's loupe to inspect the movement for a serial number. Serial numbers can range from six to nine digits and may include a combination of letters and numbers. Elgins, for example, may have a letter in front of a series of numbers. Omegas have seven or eight digits. The serial numbers on an 1895 Omega pocket watch, for example, start at 1,000,000. A 1956 Omega wristwatch starts at 15,000,000.

3. Record the number. Check the number against the watchmaker's serial number lists. Watch enthusiast clubs post the serial numbers of major watchmakers online. Watchmakers specializing in vintage and contemporary mechanical watch repair also can obtain most lists.

Special Symbols

4. Use a jeweler's loupe to examine the movement for a symbol. Some watchmakers, such as Bulova, used symbols instead of specific serial numbers to date their watches. A crescent moon, for example, identifies a 1928 Bulova. A triangle identifies a 1945 model.

5. Examine the exterior case back of a Bulova watch with the loupe for a single letter followed by two numbers. This designation began in the late 1940s. Bulova used "L" to designate 1950, "L1" for 1951, and so on. "M" followed for the 1960s and continued in alphabetical order with each decade. Very few watchmakers, however, stamped the year of manufacture on case backs.

6. Use the loupe to examine the inside of the case back for jeweler's marks. For most of the 19th and 20th century, watchmakers (in their role as repairpersons) etched the date of service inside the case back. A 50-year-old watch could have a dozen tiny dates etched inside. This not only gives you a service record of the watch, but it provides a clue to its era of manufacture in the first date the watch was serviced.

7. Visually inspect the watch dial, hands, case and case back to narrow the manufacturing date to a decade, if there are no serial numbers visible on the movement. Heavy fleur-de-lis engraving and skeleton watch hands denote 1920s vintage. Art Deco styling with sweeping, stepped geometric lines on rectangle cases with Lozenge-style hands characterize 1930s and 1940s timepieces. Watches from the 1950s feature round dials and dauphine or leaf-style hands. The 1960s often featured dials without numbers and with stick hands.

Tags: case back, serial number, Bulova used, date manufacture, inside case, inside case back, jeweler loupe

Cross Train In A Gym For Runners

Cross-training in a gym can be a great asset for runners who want to move to the next level. Knowing the right workouts for your individual needs can help you navigate through the many possibilities found at the gym.

Instructions

Cross-Training in the Gym

1. Write down your gym workouts. Take notes on the duration and intensity, such as how much weight, or how much effort you exerted on a scale of 1 to 10.

2. Hit the cardio equipment. If you like running on treadmills, find ways that you can mix up your workouts by increasing overall effort, doing intervals, and utilizing the hill simulation features. Use an elliptical or cycling machine if you do not like treadmills.

3. Work on your core strength. Go to a pilates class, which can help build tone and core strength---which is where your running power and endurance comes from.

Try using a medicine ball, which can be utilized with a variety of different movements to build core strength.

4. Hit the weight room. Building balanced muscles for both upper and lower body can help prevent injuries during the running season, burn more calories, and increase running efficiency. Use high reps---more than 15 per set---with low weights to maximize the benefits of weight training for endurance sports.

Tags: core strength, your workouts

Check Breathing Rate

Respiration or breathing rates are indicative of the proper functioning of many parts of the body and general well-being. When organs are not functioning properly or there is pain in the body, people react by changes in their breathing patterns. When caring for a child or the elderly, you should keep a baseline of the person's breathing for whom you are caring and check every hour for changes. If a person is not well, you should check more often. Breathing rates also tell if your body in using the oxygen you breathe in while exercising or using relaxation techniques.

Instructions

1. Make sure you have a baseline for the person's breathing rate you are checking. This should be done while the person is awake, but relaxed in a comfortable environment. Count the rise and fall of the person's chest for 15 seconds. Multiply the number by 4 and you will get the respiratory rate of the person per minute.

2. Have the person lie in a supine position, flat on his back with arms at the side and hands comfortably in place on the surface where the person is resting.

3. Place a small pillow under the person's head. Try to be as unobtrusive as possible. It is best if the person is unaware that you are checking respirations.

4. Use a watch with a second hand or a stopwatch. If you can see the person's chest moving, count the number times the chest rises within 60 seconds. If 60 seconds is too long, count the number of chest rises within 30 seconds and multiply by 2.

5. Notice if the person is breathing normally or if it is difficult for him to breathe. If lying flat for 30 seconds is too difficult, have him do so for 15 seconds and multiply by 4.

6. Keep a chart. It is important to know the breathing patterns of the person for whom you are checking. Label the chart with the time of day, the number of respirations, if the breathing is effortless or labored and whether the person is asleep or awake.

7. Take your own respirations the same way. Get a baseline when you are on your back in a resting position or in a comfortable sitting position. Use a watch with a second hand or stopwatch and count the breaths you breath out in one minute. Use this as a baseline and compare to when you have done strenuous exercises or after a jog or run.

8. Become familiar with the normal parameters for breathing for you or for whomever you are checking breathing. For newborns, the normal rates are 30 to 60 chest rises per minute; for toddlers, 24 to 40; and children 3 to 12, 18 to 34 chest rises. A healthy adult breathes 12 to 20 times per minute.

Tags: chest rises, person breathing, baseline person, baseline person breathing, breathing patterns, chest rises within