For the photo quality - it's more about the size of the image than the photo itself, so if you're submitting something at 72dpi try for at least 800 pixels on the long end. The larger the image the better. 300dpi is even better but not required.
They just want a good image of a large enough size to make it easy to work with when they put the page together. The final images are going to be small but a larger file gives them more to crop from if necessary. Pro-level shoots are not a requirement.