Monday, September 30, 2013

A Training Guide for Marathoners: Tracy Kinnan Pisciotta

Tracy Kinnan Pisciotta is an accomplished runner that has completed the Bank of America Chicago Marathon, the Atlanta Half Marathon, the U.S. 10K Classic, and many more. Tracy Kinnan Pisciotta spends most of her free time dedicated to training and hopes to offer advice to those wanting to run a marathon for the first time, or wanting to accomplish their best 26.2 miles ever.

·         Do a half marathon. Tracy Kinnan Pisciotta notes that runners should compete in a half marathon about one month out from race day. Tracy Kinnan Pisciotta recommends that runners try to complete the half marathon slightly faster than their full marathon pace. This will help boost your morale before the big day, and also mentally prepare you for the competition.
·         Add speed at the end of your run. Tracy Kinnan Pisciotta recommends that runners start below their goal pace and slowly work up to their race pace or faster with eight miles left. This will help runners be prepared to conquer running with maximum effort even when fatigued.
·         Mimic the course. Tracy Kinnan Pisciotta states that if it is possible to run the actual course before race day to do so. However, if you are signed up for a marathon that is taking place out of town, it is important to start doing runs on the same topography as the marathon. If it is a flat course, do flat training runs; however, if you are going to be competing on steep hills—prepare accordingly. Tracy Kinnan Pisciotta states that if you do not live in an area with a similar topography to adjust the incline on the treadmill to simulate the course.
·         Run the same time of day. It is important that runners get used to running at the time of day the race will take place during. If the race is early in the morning, try to complete your long runs at the same time. This will condition your mind and body to be ready come race day.
·         Taper. Tracy Kinnan Pisciotta warns that it is crucial to taper before a marathon. Even though you might be nervous to conquer the full 26.2, if you have appropriately trained—you are ready. Cramming in last minute long runs will hurt you, not help you! Trust your body and rest accordingly.          
·         Set appropriate time goals. A common problem that Tracy Kinnan Pisciotta sees during races is that people set goals that are unrealistic. If you run a 9-minute mile during training, do not expect to run an 8 during race day. If you set too high of standards for yourself in the beginning of the race, you will quickly get burnt out. Pace yourself according to your training runs to ensure success.


Basics of Good Nutrition with Caitlin Lizza

Despite the fact that Caitlin Lizza is only a sophomore at the University of Colorado, she has shown a lot of maturity in her nutritional choices. After Caitlin Lizza took an eye-opening nutrition class last year, the 19 year old decided to make some changes in order to maximize her body’s health. Rather than anything drastic, these changes are part of a healthy lifestyle that can be sustained far beyond the typical crash diet, according to Caitlin Lizza. Combined with exercise, these nutrition basics will have you in your best health in no time flat.

  • Avoid the food pyramid. The USDA food pyramid is not a terrible thing, in Caitlin Lizza’s experience, but it does ignore some of the basic facts about nutrition. As a matter of fact, Caitlin Lizza has learned that the pyramid is based on how Americans actually eat, versus being based on how they should eat, and that can cause some confusion. The food pyramid contains too many carbs and does not distinguish between good carbs – like fruit sugars and whole wheat – and bad carbs, like refined sugar and bleached wheat. Caitlin Lizza says that the pyramid is basically irrelevant to good nutrition, unfortunately.
  • Avoid the latest trends. This is a tough one, because sometimes the trends align with the basics of good health, says Caitlin Lizza; however, in general, things that sound too good to be true usually are. The latest celebrity diet may work, but won’t keep any weight off, because you’ll go right back to eating the way you used to when the diet is over. The focus that Caitlin Lizza tries to maintain is on balance; that is, eating the right amounts of everything to keep your body working in harmony.
  • Instead of going on a lemonade and cayenne pepper diet to lose weight, Caitlin Lizza suggests trying to maintain a diet balanced between healthy foods like whole grains, fresh meat and cheese, and fresh produce. This recipe is a simple one, but sometimes the best answers are the simple ones; on the other hand, Caitlin Lizza does not hesitate to point out that the simplest things to say are often the hardest to do. When fast food is cheap and available on every street corner, it can be close to impossible to make healthier choices. But if you do, says Caitlin Lizza, your body will feel better, your mind will be sharper, and you will thank yourself every day for doing the right thing.

How to Choose the Perfect Wine with Mark Majzner

Choosing wine can sometimes feel like a daunting task for those that are not experienced in the subject. There are many considerations when trying to choose the perfect wine. Most establishments carry a variety of wines from all over the world, which can make the process even more overwhelming. Mark Majzner, a wine connoisseur with experience in the industry, wants to help simplify the process for those feeling timid. In Mark Majzner’s experience, choosing wine starts with asking three specific questions. Let’s take a look at these now.

Mark Majzner stresses that it is first important to decide your wine budget. While it is not necessarily advisable to simply purchase the cheapest wine available, Mark Majzner reminds consumers that enjoying wine does not have to be a bank-breaking experience. Mark Majzner points out that, on average, a good bottle of wine can be purchased for less than the price spent weekly on your morning coffee shop trip.

Next, Mark Majzner points out that wine is meant to be paired with food. As a self-proclaimed foodie, Mark Majzner enjoys the endless pairing combinations that food and wine offer. Knowing what foods you plan to pair with wine is essential in making your wine choice and Mark often starts with choosing the wine and then matches the food. Some red wines go better with beef while white wines pair well with chicken and fish but also vice versa. Additionally, an experienced wine enthusiast like Mark Majzner can help point out further intricacies in wine pairings that are less detectable to the amateur wine taster.

Lastly, Mark Majzner suggests that knowing which region you it like your wine to originate from can simplify the process of selecting the perfect wine. As mentioned, many countries across the globe manufacturer wine. When just starting out, Mark Majzner reminds emerging wine enthusiasts that sampling wine region by region can be a systematic way of determining your personal tastes. Mark Majzner believes that through this process of exploration individuals can discover which wines they like best and explore subtle taste differences. It is this exploration that helps to find your unique wine identity.

Mark Majzner is an international leader in business development and has been a wine connoisseur for many years. In addition to helping form Sweden’s first e-commerce wine company, Mark Majzner is a level II graduate of the Wine and Spirits Education Trust. When not hard at work, Mark Majzner enjoys educating the public about the health benefits of wine and how to choose the perfect wine for any meal.

For more information, Mark Majzner suggests the following sources:

How To Become a Physical Therapist With Michael Milnes of Rochester, MN

Michael Milnes of Rochester, MN is a licensed physical therapist practicing in Rochester. As a physical therapist, Michael Milnes of Rochester, MN provides rehabilitative therapy to patients who have had traumatic injuries, illnesses, or chronic conditions that detract from their functionality. Michael Milnes of Rochester, MN helps these individuals heal and regain mobility and function to the best of their ability. As a quickly growing industry, physical therapy is an excellent choice for anyone interested in medicine. With this guide from Michael Milnes of Rochester, MN, you can become a physical therapist.

Step One: Undergraduate Education

The first step in becoming a physical therapist is to obtain your bachelor’s degree from a four-year college or university. Although it is not required that you earn a Bachelor of Science Degree, Michael Milnes of Rochester, MN asserts that this may help you gain entrance to the graduate program of your choice. Common majors include biology, exercise science, and psychology. Michael Milnes of Rochester, MN majored in biology in college. No matter what you major in, it is absolutely necessary that you take required courses for the graduate program that you want to attend, which may include biology, physiology, chemistry, or anatomy.

Step Two: Graduate Degree

The next step in becoming a physical therapist is to earn your graduate degree in physical therapy. While in undergrad, you will need to maintain a high GPA, take the GRE, and fill out the necessary applications for the programs you are interested in. Most programs offer a DTE (Doctor of Physical Therapy), but there are some that offer Master of Physical Therapy degrees instead. A DTE will take 3 years to complete, while an MPT will take 2-3 years. Michael Milnes of Rochester, MN chose to obtain his DTE. During this program, you will also gain hands-on experience through clinical rotations in physical therapy.

Step Three: State Licensure

The third and final step to becoming a physical therapist is to fulfill the licensure requirements for the state that you want to practice in. Most frequently, the licensure process involves passing the NPTE, or the National Physical Therapy Examination. Michael Milnes of Rochester, MN took this exam immediately after graduating from his doctoral program in order to begin practicing in Minnesota. Check the specific physical therapist license requirements for your state to determine your final steps in becoming a physical therapist.

For more information about the occupation of physical therapy and how to become a physical therapist, check out the following links:

Friday, September 27, 2013

Gizem Donmez Researches Parkinson’s Disease

Parkinson’s Disease is a disease that many people know of, but are not all too familiar with. Gizem Donmez has spent the last few years researching and studying the disease and continually looks for ways to better inform the public about it.

Parkinson’s Disease is a progressive disorder of the nervous system that affects one’s movement. It is a slowly developing disease that can take years, and even decades to fully progress. Some of the beginning symptoms are tremors in the extremities and a lack of facial expressions. Other symptoms can include slowed movement, stiff muscles, and changes in speech. Parkinson’s is almost always caused by genetic mutations, but can be further enhanced by the presence of toxins in the environment.

Current research into Parkinson’s Disease involves observing animals, studying gene therapy, and looking at the possibility of stem cell transplants. Gizem Donmez has been on the front lines of this research as a molecular biologist and current neuroscience professor.

Gizem Donmez’s research is using the new technologies being. PET scans are also being utilized in research now, helping scientists further investigate cells and proteins. Treatment options are also improving. Scientists have developed new patches which can be worn with those in the beginning stages of Parkinson’s. Everyone should be informed on Parkinson’s Disease, as it currently affects nearly 1 million Americans.