Marcy Vinson Expert Guru

As a writer in the real and virtual world, my expertise lies in overall health and wellness. I become a student of any topic I write about however, nutrition, food, exercise, and sports are my cup of tea when it comes to dispensing advice. I have written many articles for blogs and websites about these subjects over the past year and a half. I hold a Bachelor of Science degree in Nutritional Sciences and Dietetics from the University of Nebraska. This degree has been utilized both in my writing and during the last three years of my being a personal fitness trainer. I have worked with people with many different needs ranging from weight loss and lowering cholesterol to competition preparation and culture specific diets. I love to cook and try out different recipes not only for myself, but for my clients as well. Along with nutrition and food preparation, I am very involved with sports and activities. I believe when helping others achieve their goals of a healthy lifestyle, it is important to look at every facet of physical fitness. This includes concentrating on not only exercise and diet but the activities and recipes that suit the individual's preference and taste.

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Business Credibility

It is safe to say that purchasing a product off of a website is more tenuous than if you were to buy it from a brick and mortar business. A physical store has restrictions and ordinances that will prevent it from being unscrupulous. Website owners, on the other hand, have the ability to remain anonymous. This can allow for all kinds of fraud to take place and it is natural for consumers to be a little skeptical when buying online from an unknown entity. There are steps that internet business owners can take to build trustworthiness within the online community.

Heighten The Organizational Profile

This should initially be done so that consumers can see what kind of background the employees within the organization have. Number of years of experience, licenses, education level, etc… are all great pieces of information to relate to the public. There must be some facts, data, and/or statistics published so there is proof of growth. It is important to have an affiliation with a reliable group such as a local Chamber of Commerce or the Better Business Bureau.

When just starting out, these tasks can go a long way in the establishment of credibility on the internet. It may not seem relevant to do this in the beginning stages of building a business because there may be a lack of experience that website administrators are reticent to divulge. Even those who are just beginning can benefit from placing the company profile out there for public consumption. Hey we all have to start somewhere!!

Words are Everything

The essence of the website must be stated with quality content and search engine optimized keywords. This is not only because you want people to be able to find your site, but the crux of what your site offers should be relayed in a forthright fashion. This could be in the form of SEO articles, the company SEO text, or any other information relevant to your products and/or services.

Links are also important and can go a long way in establishing credibility, not only with your consumers, but with the major search engines as well. Your website home page should have links to all of your other pages and vice versa. Also, with the use of search engine optimization text it will be easier to link to other websites as well. Association with a reputable company is also a great way to promote your business on the web. This will increase page rank and visibility, thus will engender a feeling of authenticity amongst your target market.

Be Accessible

Last but not least, have your contact information available for viewing on your website. Include a name, email, physical address, and phone number. Also, a help page and FAQ page will allow your potential customers a chance to evaluate your business. They will see there is a real company ( and not some fly by night operation ) behind the site.

The World of Gymnastics: Inevitable Injuries and Prevention

Anyone who participates in strenuous activities has an increased possibility of injury over their sedentary counterparts. One who engages in competitive sports has an even greater propensity to get hurt. Then we have gymnasts! If you fall into the latter category of athletes then brace yourself for some bumps and bruises down the road. Those complex routines on every apparatus create a daunting scenario of painful dismounts, landings, and possible falls. It is true this sport demands a high level of skill and dexterity, but if certain measures are in place, the risk of serious injury will be minimal.

Stretching and warming up the muscles are key among injury prevention in gymnastics. You should spend at least 15 minutes warming up before practice. This will increase blood flow and reduce the risk of spraining a joint or straining a muscle. An injury stemming from lack of stretching could mean several days or weeks away from training. Stiffness in the joints and muscles could result from lack of use making skill progression more difficult. For all gymnasts who aspire to reach a competitive level, warming up before training is of paramount importance!

Staying hydrated is also very important to a gymnast’s health. This sport is very intense and perspiration is to be expected. If you do not get a sufficient amount of water and electrolytes, fainting or fatigue could result. Overall strength decreases thus compromising performance. Taking frequent water breaks are necessary to prevent dehydration.

Finally, the last set of rules are of the common sense variety. Wear form-fitting clothing that enables free movement. Take off all jewelry as they can puncture or tear skin. If hair is long it must be tied back so it does not impair vision or get caught on an apparatus. It is important to be aware of all equipment you will be working on during each and every training session. Know the distance between the edge of the mat and hard floor on the same level. See exactly where you will land or dismount and be sure no pieces from equipment are lying nearby. Be careful that other gymnasts are aware of what you are doing and will not impede your routine or get in your way. The results could be disastrous and painful if these precautions are not followed.

Lastly, when injuries do occur (and they will) there are a few different options at your disposal. If the injury is severe, a trip to the doctor or emergency room may be in order. Otherwise, the unavoidable bumps, bruises, sprains, and strains can be taken care of with ice during the first day upon receiving the injury. An ice pack or ice cubes wrapped in a towel should be placed on the affected area for 10-20 minutes 3-4 times during the day. After 24 hours have passed, heat compression is best to relax the muscle and get rid of any spasms or pain that still exist.

Please remember to consult your doctor as every injury is unique and may have special needs. My advice is a basic treatment plan I have used many times but I am not an medical doctor. Every individual is different and subject to a treatment plan prescribed by your family practitioner. However, if you utilize the preventative measures in the aforementioned you will greatly reduce the risk of getting hurt. Stay safe on your journey through the exciting world of gymnastics and best of luck!

Tips on Sugar Free Baking

Sugar is a very important part of the baking process. Mostly, we think of it as an ingredient to supplement flavor to baked goods but sugar has many other functions other than simply adding a sweet taste. It supplies moisture and tenderness to baked goods as well as increasing the shelf life of those items after they are finished. It also helps cookies spread when baking, in turn, giving them a crunchy consistency. Sugar is a significant ingredient for all baking endeavors but not everyone (i.e. diabetics) can handle the amount most recipes call for. So how do we compensate? Below are a few artificial sweeteners that can be used to cut back on sugar:

1. Sucralose- This is made from sugar but is metabolized by the body differently than sugar. It does bake faster so it is important to check for doneness sooner than the recipe stipulates. Sucralose is the brand name Splenda.

2. Saccharin is sweeter than sugar and is recommended to substitute for no more than half of the sugar required for any recipe. Sweet and Low is the brand name for Saccharin.

3. Aspartame can be used in no bake pies or in puddings as it is very sensitive to heat. It loses sweetness when exposed to heat so it cannot be used for baking cookies or cakes. Nutrasweet and Equal are the brand names for aspartame.

4. Neotame is structurally similar to aspartame and is at least 6000 times sweeter than sugar. It is generally used for frosting, jellies, puddings, syrups, and frozen desserts.

5. Acesulfame K is very heat stable so it can be used for cooking or baking. It is sold under the brand names of Sunett and Sweet One.

These 5 artificial sweeteners are deemed safe by the Food and Drug Administration. It is important to remember that they provide a sweet flavoring but lack the moisture retaining and tenderizing characteristics of granulated sugar. Sucralose is the only exception to this rule as it can act as a 100% substitute for sugar. These artificial sweeteners can help consumers cut down on calories, manage weight, control diabetes, and prevent cavities.

What Does It Take To Establish Presence On The Internet?

Gone are the good old days of the proverbial adage “Build it and they will come.” Business owners have arrived at the realization that they must inhabit the internet and maintain a strong presence in order to survive. From the outset, it may seem simple to have a personal website that will allow a business to generate online sales. However, there is much more labor that goes into building a successful business online.

For those who make the plunge into the competitive world of online marketing keep these three words in mind: Search engine optimization (SEO). Figure out what services and products your business offers as well as the possible slang terms your consumers may use to find them. These are the words that will initially drive consumers to the company website. Also, compose lists of phrases that may be used to describe your company as well as services provided.

Page rank is very essential to your websites visibility. The more high quality content a website has, the more likely your site will appear in the major search engines. Be sure that relevant copy for all pages of the website are written with keyword rich text that will zero in on your target market. Without the use of SEO laden text, search engines will be unable to classify your site. You want your copy to be based on pertinent phrases and keywords that connect with those who visit your site.

Link popularity is also very crucial to building a successful web presence. This should be a part of any search engine optimization campaign. You want other sites to want to link to your site and vice versa because this is how search engines grade the quality of websites. One with solid inbound links will climb to the top of the list quicker than on with questionable or no links at all. It is best to search for businesses that offer similar products and/or services as you to link to.

So how exactly does one go about obtaining links with other sites? A personal email or even phone call is best. The likelihood of receiving a response using one of these methods is greater than sending an automatically generated link request to a large volume of sites. It is considered annoying and could be misconstrued as spam mail. If the thought of sending out mass reciprocal link exchange requests or burning up your minutes on the phone makes you cringe, there is one other option at your disposal: develop the most informative, well written website that contains top quality content, SEO articles, and useful information in your niche market. Other sites will be attracted to you and will want to link to your website. This is not an easy task to accomplish. To use the latter method requires diligence and consistent updates as needed.

Creating a website in the 21st century with the intent for profit and sales may seem a more daunting task than the previous decade. However, anyone who is willing to put in the time and research necessary can develop a comprehensive site that will attract target consumers. With a winning strategy and a little patience, any entrepreneur can have a presence on the net and a website that will flourish.

Cardiovascular Exercise

We all know cardio exercise is the most effective way to lose body fat. However, there are certain ways a person should go about their cardio exercise routine in order to maximize fat loss results.

See, it is one thing to run or walk for an hour but it is necessary to mix things up for the best results. To sum it up in two words: Interval Training
What I mean by interval training is speeding up your heart rate to 80-90% of your maximum heart rate (MHR) for a few minutes then resting at approximately 20-40% of your MHR. For instance, you could start your routine by running in an all out sprint for 2 minutes then walking for 2 minutes for 20 minutes total. Climbing hills on a bicycle then coasting down the other side is another great way to interval train. If you work out at a gym almost all equipment including treadmills, recumbent cycles, and elliptical trainers have interval training options so that you work really hard for a few minutes, rest, and repeat cycle through the duration of your workout.

It has been scientifically proven that this is the best and quickest way to burn bodyfat. You are better off working out in intervals for 15 minutes a day than to only jog or only walk for 60 minutes! Talk about time management! You get a workout that will yield greater results in much less time

Economic Forecast

The consensus of economists surveyed by the Blue Chip Economic Indicators sees the U.S. economy expanding approximately 2.4% in 2008. It is slightly lower than a 2.6% projection from September and the 2.8% predicted in August 2007. These negative effects on consumer spending and business investments are due to the downturn in the
housing market. Economists anticipate that housing will continue to fall to its lowest level in 15 years. The high inventories of unsold homes, tighter lending standards, and falling prices suggest the housing market will remain weak through 2008. However, next years performance is expected to be a little stronger than it was this year. A survey earlier this month showed the economy created 110,000 jobs last month and personal disposable income is expected to out space spending next year for the first time since 2002. The gains in jobs and incomes have supported consumer spending although
housing activity has slowed. There still remains some uncertainty about job growth and housing prices increasing in the coming year.

The real Gross Domestic Product has grown between 2.25% and 2.5% this year and will likely increase another quarter a percentage in 2008. The housing market expansion is what will likely weigh in the near term but economic activity should increase afterwards. Core inflation, as measured by the personal consumption expenditures dropped to 1.9% this last May. A comfort range of 1% to 2% is where the Federal Reserve likes to see this number remain. Currently it is a little high nearing 2.25% but by this time in 2008, it is expected to be around 1.75%-2.00%. The Gross Private Domestic Investment in the business sector is the most most volatile of all components of the GDP. Due to recent gains in corporate profits in many sectors, investment in equipment in software and structures will likely rise. Inventory investment will probably be flat so overall gains in the GPDI will see a 1 to 2% gain next year. Because of softening real estate values, slowing economic growth, and disaster relief subsidies, government purchases of goods and services will see about a 2% rise. The United States is a large importer of consumer goods and we currently have a large trade deficit. Since the economic and consumer spending growth is projected to slow down, the likelihood of U.S. import growth will slow as well. However, U.S. exports should do pretty well with demand growing in important export markets. The volume of imports into the U.S. exceeds exports by about 50% so in order to hold a trade deficit constant, the exports must grow much faster percentage wise. For 2008, I expect overall real economic growth in the U.S. to rise about half a percentage to 2.5% and 3%. Most of the downward turn in home investment has been predicted complete for 2007. Business investment and consumer spending are growing moderately and real net exports are improving. This will make a moderate contribution to the overall real GDP growth in 2008.

The consumer price index rose about 1.7% in 2007 from 2006 and will likely increase to 2.2% in 2008. The average growth rate of the health price index which accounts for wages, social benefits and house rent rose 1.6% in 2007. It will likely inflate 2.2% in 2008 as well. The unemployment rate is weighed in at about 4.5% last spring and that number does not seem so bad except when compared to the jobless rates back in the late 1990’s. However the Federal Reserve have found that tight labor market conditions have continued and it will not make a significant difference next year. Currently skilled occupations are suffering a shortage of skilled workers. The reason being that while we do have more jobs available, the wages have not improved. This causes low productivity on the job which causes pressure on the Fed since there have been a string of boom years and now labor productivity has fallen by the wayside.

There are a few factors that could affect the economic forecast next year. One of them being a great deal of non-OPEC oil that is scheduled to come on to stream within the next year. This will cause oil prices to decrease which in turn would provide an increase in consumption and investment in the U.S. Since 2003, U.S. unemployment has declined from 6.6% to 4.4%. During this time the GDP growth has averaged slightly below 3.75% per year. The implication is that U.S. potential output growth is below that 3.75% rate and likely below 3%. The current levels of U.S. output and employment appear to be somewhat above those consistent with a stable, non-accelerating core inflation rate.

Based on the economic forecasts for 2008, the likelihood of a recession is definitely possible. The downturn in home building may last longer and steeper than originally predicted. Consumer spending could react more negatively to weakening home prices and slowing employment growth. If growth in the rest of the world slows down, it could have negative implications on U.S. export growth. When the growth rate of the economy slows to barely more than 2%, many things can go wrong thus leaning the outcome toward recession. Headline consumer price inflation has dropped under the impact of lower energy prices and recent data for core inflation indicate an upsurge. Both the six an twelve month measures of core inflation are running above the Federal Reserves comfort zone levels. With productivity growth dwindling, core inflation will not decrease. As a matter of fact, it could go upward again except in the event of a virtual recession. Federal Reserve officials have made it clear that they are concerned about inflation. They are more concerned with that rather than a slowdown in growth which is principal to keep inflation well contained.

This recession could have a negative impact on many lives. The stock market has taken a hit by the widespread credit crisis that began with rising defaults in sub-prime mortgages. These people whom already had weak credit histories and now the issue is spreading to others. This has caused the Federal Reserve to inject billions into the banking industry in order to keep short term interest rates from rising making credit more difficult to obtain. The average consumer, even those with strong credit histories, will find it difficult to get conventional mortgages and other types of loans such as auto, personal, etc…This crunch could affect business plans to borrow for expansion of operations causing job layoffs in the economy. Lastly, the fear of unemployment will cause consumers to become overly cautious and spend less thus driving consumer spending down. It is sad to say, but the forecast is not looking very sunny for the next year and for future years down the road. A recession affects everyone from the big businesses down to the average consumer like you and me.

How To Get Started In Youth Gymnastics

It’s an exciting time when your child expresses an interest in gymnastics! There are many reasons to partake in the sport; ranging from increased strength and stamina, to building positive self-esteem and confidence.

The following are important steps to take when finding an appropriate gym:

1. Go to USA Gymnastics and search for clubs in your city. Find out when they are open and pay them a visit. Have your child with you so a coach can assess whether or not there is a class for their age group and they can get a feel for the gym.

2. Be sure their classes are age specific. For example, a
three year old should not be in a class with 5 and 6 year olds and vice versa. There should be no greater than 2 years difference in age between the youngest and oldest child in a particular class.

3. Is the equipment new or kept in good shape? Make sure there are plenty of soft mats and all metal supports are covered with mats or padding. Space is very important for safety reasons. Check to see if the kids have enough room to perform running tumbling passes without the danger of colliding with another gymnast.

4. Time constraints are very important when determining the best gym for your child. You want the gym to be within reasonable proximity of your home. Find out how long the classes are and how often they are offered. A gym in a bigger city will likely have more availability that will work within your schedule than a gym in a smaller city. This could mean a commute is necessary.

5. Find out the cost of classes and plan your budget accordingly. The price range for gymnastic classes can vary greatly depending on the type of gym you are looking to enroll your child into. Privately owned competitive gyms will cost more than nationally franchised non-competitive gyms such as the YMCA.

6. How well do the coaches interact with the kids? Do they exhibit an energetic attitude and genuinely care for their students? Are the kids having a good time or do they cry a lot during class? The latter is a major red flag as you want your child to have the most positive experience possible with their coaches and peers.

7. Overall atmosphere is a key element in your decision to choose if the gym is right for you and your child. Look at the colors inside. They should be bright,yet soft,to create an upbeat, nurturing environment. Is there an observation deck, or at least ample viewing for parents? Ask yourself if you feel comfortable putting your child in their care. If you are ill at ease with any of the above criteria it is best to keep looking. You want to build a long-term relationship, and switching gyms can be unnerving for your little gymnast!