Two Mistakes for Beginning Runners to Avoid


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An experienced public policy expert based in the North Grafton, Massachusetts, area, Paul Andrew has worked for nonprofits in a number of major cities, lending his expertise in such topics as global trade and sustainable economic growth. Outside of his work in North Grafton, Paul Andrew enjoy running.

Beginners looking to embark on a running routine face some common pitfalls that can be circumvented. Here are two mistakes to avoid as a novice.

A light jog might feel like it’s giving you a major workout in the first weeks, but eventually you’re going to have to start increasing your pace to realize the same benefit. You can incorporate the speed increases gradually over time after your easy runs, but to get the most out of your running practice, it will be important to push the pace.

You also should make sure you adhere to a consistent running schedule. If you want to improve your time and distance, it’s paramount that you keep to a structured routine with little to no variation. Start out running at least three days a week and then bump it up to four after a month or so.


Tips that Can Help You Become a Better 5K Runner


The Different Levels of Economic Integration


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Economic Integration

A public policy professional based in North Grafton, Paul Andrew has written and presented extensively on national and international policy around the world. Focused on economic policy, Paul Andrew has advised various Caribbean governments on progressive economic integration.

Economic integration happens when two or more countries unify trade systems between themselves fully or partially so as to increase economic growth and improve competitiveness. There are different levels of economic integration:

i) Preferential Trade Agreement
Goods between member countries are given preferential treatment such as reduced tariffs.

ii) Free Trade Agreement
Countries take a step closer to full integration by removing barriers to trade such as tariffs, import quotas, and inhibitive preferences. However, countries still maintain control of their individual commercial policies.

iii) Customs Union
Member nations develop a common commercial policy that creates barriers for third-party countries intending to export to member countries. This significantly boosts intra-regional trade and reliance.

iv) Common Market 
As intra-regional trade increases, focus shifts to movement of goods and services. Border processes are harmonized to ensure free flow of all goods, whether finished or unfinished, and labor between member countries. This virtually eliminates national borders.

v) Monetary Union
After removing tariffs and border barriers to trade, and achieving free flow of goods and services regionally, a common monetary system is adopted to facilitate seamless trade without the hassle and risk of currency exchanges. The result is a deep fiscal macroeconomic convergence that almost blurs individual countries’ political lines.

Best Foods to Eat before Running

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Best Foods

Based in North Grafton, Massachusetts, Paul Andrew is an economic policy expert who has completed freelance counseling projects for nonprofits throughout the United States as well as multiple Caribbean nations. Outside of his professional pursuits, Paul Andrew is an avid runner who competes in 5K and 10K races near North Grafton.

While it’s not harmful to go without food for easy workout routines under an hour long, runners should make an effort to ensure their body has the proper fuel for more intense exercise sessions. For runners who are preparing for an early morning run but are short on time for a full meal, experts recommend eating a small low-calorie snack packed with carbs, calcium, and vitamin D. Examples of healthy, energy-fueling pre-race snacks include low-fiber cereal with skim milk, berries and cottage cheese, and low-fat fruit yogurt with a peach.

In the two hours leading up to a run, ideal meals include whole wheat pasta, vegetable wraps with chickpeas or grilled fish, and peanut butter and jelly sandwiches. Runners should opt for something less than 400 calories but high in carbs, healthy fats, and protein. Other suitable snacks include raisins, bananas, whole wheat toast, and other foods containing easily digestible carbs. However, experts caution against eating spicy foods as well as difficult-to-digest fruits such as melons and apples.

The Stabilization Program at Boston’s Pine Street Inn

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Stabilization Program

Over the course of his career, Paul Andrew has traveled from his residence in North Grafton, Massachusetts, to lend his expertise in the field of economic policy to a number of clients around the world. Closer to home in North Grafton, Paul Andrew supports Pine Street Inn, a Boston organization that works to aid individuals who are homeless.

Along with food, housing, mental health, and other services, Pine Street Inn maintains a Stabilization Program. Open to men 21 years of age and older, Stabilization is a post-detox residential program that serves up to 50 individuals at a time.

The program’s patients, all of whom are homeless and have experienced chronic issues with substance abuse, receive 28 days of intensive treatment and support aimed at helping them begin the recovery process and re-engage with their communities. Specific aspects of Stabilization include education, counseling, case management, holistic wellness, and aftercare planning and placement. The program also offers psychiatric services and treatment for individuals with chronic medical conditions.

Early History of Beijing during the Rule of Kublai Khan


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Khan Bhalik

A public policy writer based in North Grafton, Massachusetts, Paul Andrew has visited places all over the world. Having journeyed throughout North America, the Caribbean, Latin America, Europe, and Asia, Paul Andrew gets the sense that the future is being made in Asia. Beijing is among the Asian cities he has visited.

Beijing is one of the oldest existing cities, with more than three millennia of history behind it. Before the unification of China, it was a major city of the Western Zhou Dynasty, and since that unification, it has been a capital city for several dynasties. Much of the information available on historical Beijing in the West comes from Marco Polo’s expeditions, which went to Beijing during its rule by Kublai Khan.

Then known as Khan Bhalik, Daidu, or Cambaluc, Beijing boasted geographicpositioning and value that made it a better capital than the previous capital of Khara Khorum. Under Kublai Khan’s Yuan dynasty, the city expanded considerably, including through several public works projects and a heightened civil service. It also hosted the development of styles that today are seen as traditionally Chinese, such the toggle-and-loop clothing button.

Federal Interest Rates to Remain at Current Rate Through 2016

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Federal Interest Rates

Though he is based in North Grafton, Massachusetts, Paul Andrew is a public and economic policy expert who is in demand in nations across the world. Paul Andrew’s experience has helped to shape institutions both in and outside of North Grafton, including Fortune 500 companies, United States political campaigns, and international policies.

In late July, the Federal Open Market Committee voted to leave federal interest rates at their current level for the time being. Though this decision fell in line with most predictions, some analysts were surprised by the committee’s somewhat optimistic position statement after the announcement.

Representatives of the Federal Reserve pointed to rising employment levels as an example of economic recovery in recent months. Though investment in business has remained slow, household spending increased by a significant degree. These factors suggest a slowly but steadily improving domestic economy, making conditions ripe for a small interest rate hike sometime in 2017.