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Everyone needs proper nutrition to maintain stamina throughout a busy day, from long-distance runners to students to office workers. Eating for energy and stamina entails loading up on vegetables because they provide long-term energy, not a quick starchy burst typical from processed and fast foods. The vegetables that provide the best energy and stamina are those rich in B vitamins, although other vitamins derived from vegetables help as well.

1. It's About the Vitamins

   • Vegetables provide energy and stamina to the body because they are loaded with vitamins. Many B vitamins, especially B1, B2, B9, biotin, and iron are important to energy production. Also, vitamin C, pantothenic acid and vitamin E play crucial roles in providing stamina in our daily lives. A research team from the University of Exeter in Great Britain found that vegetables rich in nitrates also improve stamina because they lower blood pressure, allowing us to get more out of our muscles over a longer period of time.

   B Vitamins

   • Leafy greens and broccoli are rich in many of the B vitamins. Thiamin, or vitamin B1, can be found in split peas and buckwheat sprouts. Riboflavin, or vitamin B2, occurs in collard greens, kale, parsley, broccoli and beets. Folic acid, or vitamin B9, is found in asparagus, spinach, kale and cabbage. There is ample biotin in chard, romaine lettuce, carrots and tomatoes. Good sources of iron, which is especially important to women, include beets, carrots, parsley, broccoli, cauliflower, asparagus, chard and cabbage.

   Other Stamina Vitamins

   • Vegetables rich in vitamin C include kale, parsley, broccoli, Brussels sprouts, watercress, cauliflower and asparagus. Pantothenic acid occurs in broccoli, cauliflower and kale. Tomatoes, carrots, asparagus, watercress and spinach provide vitamin E.

   Runners Recommendations

   • Long-distance runners recommend eating vegetables to keep up stamina. Thomas Northcut/Photodisc/Getty Images

     Marathon runners list the best vegetables to eat to gain stamina and their picks for the top energy-producing vegetables include beets, spinach, lettuce, pumpkin, eggplant, asparagus, watercress and green cabbage. Also many recommend juicing vegetables. Not only does it make consuming enough servings fast, tasty, and convenient but it also concentrates the vitamin-producing parts of the vegetables.

Tattoos are an ancient form of body art. In some cultures, certain tattoos were marks of office or achievement. In Western culture, it is a medium through which an individual can express himself. However, getting a tattoo is an involved process that requires the individual to care for his new body art for a few days after he gets it. This requires using a form of antibiotic ointment.

1. Tatooing

   • The process of tattooing is effectively that of wounding your skin, putting ink into it, and then having the pigmentation of the ink become part of the upper most levels of your skin. This is what gives the tattoo its permanence. This is done by using a needle, with ink on the end, that makes a series of shallow pricks in the skin that eventually compose the tattoo. How well the tattoo's recipient cares for the healing process of these pricks is important to the long-term health of the tattoo.

   Only Heals Once

   • It is important to properly care for the tattoo until it fully heals, because it will only heal once. Letting the tattoo area dry up will allow scabs to form, which will create areas in which the skin heals without fully integrating the tattoo ink. Such scabs, or further complications that can arise if the recipient allows the tattoo area to become infected before it is fully healed, can degrade the image quality of his fully healed tattoo.

   Ointment

   • One basic component in caring for the healing tattoo is an anti-bacterial ointment. These will keep the tattoo area moist, prevent scabs from forming, and keep infections away while the skin is healing. The particular brand of antibiotic ointment is not as important as the individual regularly applying it to his tattoo to keep it moist and uninfected. All the individual needs to keep in mind is to stay away from any ingredients he knows he is allergic to.

   Further Care

   • An individual with a tattoo that is in the process of healing should apply the ointment, then wrap it up with a non-adhesive bandage. This will help keep any foreign particles from floating into the ointment, as well as preventing any unintended skin to skin contact on the area of the healing tattoo. It is also important that the individual use ointment, but not water. While ointment will keep the area moist, water can wash ink away from the tattoo site. This will lead to a duller final piece of body art.

More than the narrow steps and the dark spaces may deter a person from the basement. The smell of a musty basement hampers the imagination from thinking of ways to convert the space into warm and inviting living quarters. To change this, you'll need to get rid of the smell, but how is the question.

1. Rid the Air of Moisture

   • Dehumidifiers and moisture-absorbent compounds pull the moisture from the air to collect and condense it from a gaseous to a liquid state. This moisture that enters the basement space from possible seepage, air condensation from upper levels and/or from the laundry room has nowhere to go.

   Proper Ventilation

   • Ventilation not only allows fresh air to flow into the basement, but it also circulates the stagnant, moist air out. All too commonly basement windows remain closed for extended periods. For problem areas, install a ventilation system in the basement, especially in the areas that do not have windows. Even in the absence of windows, leaving doors open and windows cracked may help keep the smell down.

   Repair Leaks

   • Leaky pipes and improper drainage from gutters and the slope of the house are avenues for moisture collection in the basement. Once the water sits, the stagnant water invites and breeds mold, mildew and the proliferation of pests. Call in a plumber to make the necessary repairs to prevent water collection in the basement.

   Prevent Seepage

   • The porous nature of the basement's concrete walls is not enough of a barrier against water that seeps through it from the outside. Even houses built over underground streams are susceptible to moisture collection from beneath the concrete floor. Seal every concrete surface in the basement with a quality waterproofing paint that expands in the pores of the concrete. Water is then met with an impenetrable barrier between it and the basement of the house. These measures taken to reduce and block moisture from entering the basement will significantly reduce its odor.

   Drain Maintenance

   • An empty drain may be the problem if all the other problems did not take away the smell. If there is an open drain in the basement floor that looks dry, air from the vent stack that is connected to it may be entering the house. A quick solution to this problem is to prime the drain line by filling it with water to block the smelly air.

The Jeep Cherokee is a vehicle that many purchase with the hope of installing aftermarket parts to make it a cross between a passenger vehicle and an off-road recreational vehicle. Installing a lift kit is a classic modification to the Cherokee. It can be done in a home garage provided that you have the necessary tools. It is essential to note that after you install a lift kit, the handling of your vehicle will be significantly different.

Difficulty:

Challenging

Instructions

1. Lifting Front End Suspension

   • 1

     Loosen the lug nuts on the vehicle. Doing this before you raise the vehicle off the ground is essential; otherwise the tires will rotate when you are trying to loosen the lug nuts.

   • 2

     Lift the front end of the vehicle and place jack stands under the frame. Before moving on to the next step, make sure that the vehicle is properly supported.

   • 3

     Remove tires from front of vehicle.

   • 4

     Place jack under the front axle of the vehicle to support it, but do not raise vehicle.

   • 5

     Remove front shocks, sway bar links and tie rod ends. This is also the time to loosen the control arm bolts, but do not remove them.

   • 6

     Lower jack slightly to allow axle to droop, being careful that you do not lower so much that the brake lines are damaged.

   • 7

     Remove coil springs, bump stops and bump stop mounting cup. To make re-installation less confusing, mark springs so they are re-installed on the correct side of the vehicle.

   • 8

     Install new spacers. The spacers used will depend on the desired lift height.

   • 9

     Re-install bump stop mounting cup, bump stops and springs. Make sure you re-install springs on the correct side of the vehicle.

   • 10

     Re-install sway bar links, tie rod ends and shocks.

   • 11

     Re-mount front tires. After lowering vehicle to the ground, torque bolts to manufacturer's specifications.

   Rear Suspension Lift

   • 1

     Raise rear of the vehicle by placing jack under the differential.

   • 2

     Support vehicle by placing jack stands under the frame. Jack stands must be high enough that the tires will not touch the ground when you lower the jack.

   • 3

     Remove tires and wheels from vehicle.

   • 4

     Disconnect sway bar links, shock mounts and rear track arm.

   • 5

     Lower rear differential enough that the springs come loose. Be careful when doing this so you do not damage the brake lines.

   • 6

     Remove springs, bump stops and bump stop mounting cup.

   • 7

     Install spring spacer and replace bump stop mounting cup.

   • 8

     Re-install bump stops and springs. Make sure these are replaced on the same side they came off of.

   • 9

     Raise differential and make sure springs are properly in saddles.

   • 10

     Re-connect track arm, tie rod ends, sway bar links and shocks.

   • 11

     Re-mount tires. Torque to manufacturer specifications once the vehicle in on the ground.

Tips & Warnings

• Make sure the vehicle is secured by jack stands under the frame.

• Once you have lifted the frame, the vehicle handling may feel unstable. Be cautious when taking turns or manuvering over objects to avoid a roll-over accident.

• Check torque on all lug nuts after you have driven your Jeep 500 miles with the new lift kit.

Zyban is a prescription drug that was originally designed to be an antidepressant but has been found to be effective in helping individuals stop smoking by reducing the withdrawal effects from nicotine.

1. History

   • Invented in 1969 by Mariman Mehta of Burroughs Wellcome, a company now named GlaxoSmith Kline, Zyban was patented in 1974 and put on the market after U.S. Food and Drug Administration approval late in 1985 under the name Wellbutrin. But there were many instances of seizures associated with Zyban at the recommended dosages it was prescribed at. It was reintroduced to the market in 1989, but with maximum dosage guidelines. Originally used as an antidepressant, in 1996 it was renamed Zyban after studies proved it a help to those who wished to stop smoking.

   Time Frame

   • If you are planning on quitting smoking, begin taking Zyban while still smoking. It will take Zyban about a week to build up to such a level in your body that it becomes effective. During the second week of use, you can implement your plan to cease smoking. You need to set a stop-smoking date and stick to it, and keep track of when you started on Zyban.

   Considerations

   • Zyban has mostly mild side effects, but one that can be severe-the drug has been known to precipitate seizures. The milder side effects of Zyban are dry mouth, nausea, insomnia and sweating.

   Warning

   • Zyban has been seen to cause seizures in approximately 1 in 1,000 individuals. Anyone prone to seizures, epilepsy or other seizure-related disorders should not take Zyban. If you are using any other drug with Zyban's active ingredient, bupropion, you should avoid Zypan, as the increased level of bupropion in your bloodstream can lead to seizures. Nicotine patches can be used with Zypan, but there is always the risk of high blood pressure. If you have eating disorders such as bulimia and anorexia, you should not take Zyban.

   Benefits

   • Zyban was the first smoking cessation aid that came in tablet form. With extensive studies showing the harmful effects of smoking, Zyban can cut dependency on nicotine by boosting the levels of certain chemicals in the brain, thereby possibly adding many years to people's lives that might otherwise be cut short by smoking.

• Photo Credit www.tristatemeds.com