Most of us have the idea that running on dirt paths and grass protect us from injuries. However, the truth may be just the opposite. Running on a soft and irregular running track surfaces may increase the risk of twisting your ankle and aggravating other running injuries.

Researchers are unable to find any scientific evidence that runners are worse off when running on hard surfaces. This is because the forces on your legs and feet are different depending on whether you run on soft, packed dirt or on hard concrete. When running on hard surfaces, your body decreases its stiffness. Your knees and hips flex more. On a soft surface, your legs stiffen as it is basically a different activity.

Most runners adapt quicker to running surfaces than they know it. However, doctors have warned that when changing from running on a soft surface to a hard surface, or vice versa, it is best to play it safe and make the change gradually. Do get a pair of comfortable shoes and run on whatever surface they prefer.

If running on hard surfaces is what you plan to do, then you’ll need to make sure you wear the best running shoes for hard surface. Which are the best running shoes for running on hard surfaces? Road running shoes would make the best running shoes for hard surface. Road running shoes are designed for pavement and occasional forays onto packed surfaces with slight irregularities such as fire roads, nature trails, wood-chip paths and so on.

The best running shoes for running on hard surfaces are light and flexible. They are made to cushion or stabilize feet during repetitive strides on hard, even surfaces. The outsole of these shoes, where the rubber meets the road, tend to be made from all blown rubber to reduce weight. Blown rubber provides more cushioning especially in the forefoot.

If you choose to run on off-road routes, the best running shoes for off-road routes would be trail running shoes. Trail running shoes are enhanced with aggressive outsoles for solid traction and fortified to offer stability, support and underfoot protection. If you routinely encounter roots, rocks, mud, critter holes or other obstacles during runs, choose trail runners.

Besides choosing the right running shoes to suit the running surface, it is also critical that you buy shoes of the right size. You should have a thumbnail’s length of extra space in the toebox. This helps you avoid damaging your toenails since your toes won’t jam against the end when running downhill or when your feet swell. The width should be snug but allow a bit of room for your foot to move without rubbing. Most men wear a D-width shoe while most women wear a B-width. Laces should be snug.

In general, a pair of running shoes should last between 300 to 500 miles of running. This equals to about three to four months if you run regularly. The lifespan of your shoes varies depending on your running mechanics. To decide when you need to change your running shoes, check frequently the midsole and outsoles to see if they are compressed or worn.

Chillies add zing to almost any dish and whets your appetite instantly. Chillies have been used to treat asthma, arthritis, blood clots, and headaches, among other conditions. The ancient people such as the Mayans used it on a regular basis as a medicine. Some people even claim that chillies aid weight loss.

The greatest thing about the green chile is that you can eat all you want and not get fat. Green chile is fat free, low on calories, almost no cholesterol and has lots of fiber. Green Chile helps build up your immune defense system as it contains 6 times more Vitamin C than an orange. 

Ingredients (serves 4):

• 1 ¼ pound ground turkey
• 1 tablespoon Worchestershire sauce
• 1 teaspoon kosher salt
• 1 teaspoon freshly ground black pepper
• two 1-ounce slices reduced-fat cheddar, halved
• two 4-ounce cans hot or mild green chillies, drained
• 4 whole-grain hamburger buns, halved
• 4 thin slices red onion
• 4 large slices tomato
• 1 cup baby spinach
• 8 cups mixed salad greens
• ½ cup fat-free salad dressing

Preparation (15 minutes):

1. Place the ground turkey in a large bowl and add the Worchestershire, salt, and pepper. Combine gently, taking care not to overwork the meat (overmixing will make your burgers tough). Form the turkey into four patties and place in the fridge to rest while you prepare the remaining ingredients.
2. Heat a grill or grill pan over medium heat. Place the patties on the grill and cook, turning once, until browned on the outside and cooked throughout, about 4 to 5 min per side. Don’t press down on the burgers with a spatula as they cook. You’ll just squeeze all the moisture out of them. Toward the end of the cooking process, top each burger with one slice of cheese and continue grilling until cheese melts.
3. While the burgers grill, heat the green chillies in a small saucepan over medium heat. Place one cheeseburger on each bun half. Top each with one-fourth of the green chile, one onion slice, one tomato slice, ¼ cup spinach and one bun top.
4. Toss salad greens, with dressing in a large bowl. Divide among four salad plates.

This quick breakfast recipe is jam-packed with protein, and you can easily prepare in just 15 minutes. The protein oatmeal breakfast is also high in high quality fiber and numerous vitamins and minerals, Vitamin E, zinc, selenium, iron and magnesium. Oatmeal reduces the risk of developing heart disease and several types of cancers.

Studies have shown that blueberry anthocyanins, proanthocyanidins, resveratrol, flavonols, and tannins  inhibit mechanisms of cancer cell development and inflammation  in vitro.  Just like red grapes, blueberry skin contains significant levels of resveratrol, a phytochemical which not only boosts health, it also helps weight loss and slows down aging.

Blueberry consumption also helps lower cholesterol and total blood lipid levels, possibly minimizing symptoms of heart disease and high blood pressure.

This weight loss breakfast recipe is formulated with 5 ounces of protein per serve. You can adjust the amount of protein to suit your needs based on your weight. If you weigh less than 150 pounds, eat 3 ounces of protein per serving. If you weigh more than 150 pounds, you should eat 5 ounces.

Ingredients (Serves 4):

• 1 teaspoon kosher salt
• 2 cups rolled oats
• 3 scoops whey protein powder
• 4 cups blueberries
• 4 teaspoons flaxseed oil

Preparation:

1. In a medium saucepan over medium heat, bring 3 ½ cups water to a boil and add salt. Stir in the oats and whey protein powder, bring back to a boil.
2. Reduce heat to low and simmer for 10 to 15 minutes, uncovered, stirring occasionally, until the oatmeal is tender. Remove from heat and stir in blueberries and flaxseed oil. Divide among 4 bowls and serve.

Making dark chocolate trail bark marries antioxidant-rich dark chocolate and the healthful oils of nuts and seeds. Dark chocolate has very little sugar, and the flavor is so intense that you will be satisfied by eating a small portion.

Be sure to use high quality chocolate as it will have stronger flavor and relies less on sugar and other additives for flavor. The darker the chocolate, the more antioxidants it contains. If you have acne, your acne will improve just by eating dark chocolate.

Ingredients (serves 8):

• ½ cup pumpkin seeds
• ½ cup unsalted pistachios
• ½ cup hazelnuts
• 1 pound dark chocolate (at least 60 percent cacao), coarsely chopped

Preparation:

1. In a small, dry skillet over medium heat, toast the pumpkin seeds for 2 minutes, stirring constantly, until they just begin to turn light brown. Immediately pour them into a small bowl to cool. Return the pan to medium heat, add the pistachios, and toast for three minutes, stirring constantly, until they just begin to turn light brown. Immediately pour into a separate bowl.
2. Return the pan again to medium heat, add the hazelnuts and toast for five minutes, stirring constantly, until they just begin to turn light brown. Wrap the toasted hazelnuts immediately in a clean kitchen towel and rub vigorously to remove the dark brown skins.
3. Pour the nuts into a colander and shake to separate the skins from the nuts. Coarsely chop the pistachios and hazelnuts and set aside.
4. Line a baking sheet with parchment paper. In a heatproof bowl suspended over, but not touching, barely simmering water in a saucepan, melt the chocolate, stirring frequently until smooth. Remove from the heat and stir in the seeds and nuts until well coated with the chocolate. Pour onto the prepared baking sheet and spread the mixture as thinly as possible. Refrigerate for 30 minutes until firm. Break into medium-sized pieces and store in an airtight container in the refrigerator for up to 2 weeks.

Soufflés are a great choice for dessert without hampering your weight loss before they can be made without flour and with very little sugar. The soufflés prepared from this recipe are very light yet delicious.

Use natural or organic peanut butter without added sugar or oil and dark chocolate. The darker the chocolate, the less sugar it contains. A reliable way of choosing chocolate is by its cacao content, often stated right on the label. Any chocolate that has at least 60 percent cacao will be ideal in this recipe. You may want to add a little sugar and/or cream to smooth out the flavors if you use dark chocolate with 70 percent cacao.

Ingredients (Serves 6):

• ⅓ cup smooth or chunky natural peanut butter
• 2 tablespoons unsalted butter, cut into small cubes
• 12 tablespoons (¾ cup) heavy cream
• 4 eggs, at room temperature, separated, plus 4 egg whites at room temperature
• ⅛ teaspoon cream of tartar
• 2 tablespoons sugar, plus more for dusting (optional)
• 2 ½ ounces dark chocolate (at least 60 percent cacao), coarsely chopped
• ⅛ teaspoon vanilla extract (optional)

Preparation:

1. In a small saucepan over very low heat, melt the peanut butter with the butter, stirring occasionally, until smooth. Stir in 3 tablespoons of the cream until well blended. Transfer to a bowl and set aside to cool to room temperature.
2. Preheat the oven to 350. Whisk the egg yolks into the cooled peanut butter mixture until smooth. In a very large bowl and using a handheld mixer, or in a bowl of a stand mixer fitted with the whisk attachment, mix together the 8 egg whites and the cream of tartar. Start beating on medium speed. When the whites are foamy, begin adding the 2 tablespoons sugar, little by little, while beating. Beat on high until stiff peaks form.
3. Using a large rubber spatula, gently stir one-fourth of the beaten egg whites into the peanut butter mixture to lighten it. Then fold the peanut butter mixture into the whites, one fourth at a time, until well blended. Divide the mixture among six 1-cup ramekins, filling them about three-fourths full. Dust the tops with sugar if you like. Bake for 11 to 13 minutes, until the soufflés are slightly browned on top.
4. Meanwhile, in a heatproof bowl suspended over, but not touching, barely simmering water in a saucepan, combine the chocolate and 3 tablespoons of the cream. Let the chocolate soften and melt and then stir until smooth. The sauce may be made just ahead and refrigerated for up to one week. Reheat over simmering water until just warm or in the microwave for 20 seconds. In a small bowl, whip the remaining 6 tablespoons cream with the vanilla (if using) until soft peaks form.
5. To serve, use a spoon to poke a hole in the top of each soufflé. Spoon some chocolate sauce into the soufflé and then top with a dollop of whipped cream.

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