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{ "section_name": [ "Preventing Future Stains", "Using Chemical Treatments", "Experimenting with Color Correcting", "Trying Natural Remedies First" ], "document": [ "Standard bleach is harsh on clothes, a milder treatment will still get great results. Bleach is not the best product for household use and is designed more for the commercial sector. Try a milder version such as Borax or Oxygen bleach for home use. Consider the negative effects bleach has on the environment by choosing natural remedies. Opt for “sun-bleaching” or by adding ½ a cup of lemon juice to your whites wash cycle. Although bleach is known for it’s cleaning properties, it might actually be causing stains, rather than helping to clean your clothes. If you have used bleach in your built-in bleach dispenser in your washer, make sure you clean this out before putting your next load on. Put your washer on a quick rinse cycle after doing a load where you have added bleach to ensure it is free from any built-up product.", "Avoid starting with something really harsh. Add 1–2 tablespoons (14.8–29.6 ml) of Borax, which you can find at most supermarkets, to 2 cups of water and add it to your washer cycle. Get a cotton ball and saturate it in clear alcohol, such as vodka or gin. Start to rub the stain gently with the cotton ball. Don’t be alarmed when you start to see the color run. As you continue to swab the area, the color from the garment will start to cover over the bleached area. Rinse the garment thoroughly in water once finished. You can leave your garment to dry in the sun or put it in the dryer. This works great as an immediate spot treatment before your stain spreads. Dip a clean, white cloth, such as a flannel, into Sodium Thiosulfate and blot the stain repeatedly until you see it begin to disappear. Once the garment is saturated, rinse in cold water and repeat the process until you are satisfied with the results. This method, which is similar to using alcohol, but much stronger, aims to restore fabrics damaged by bleach and is known as the \"photographic fixer.\"", "Find one that matches your garment exactly, otherwise, it will stand out as much as the stain itself! Cover over the stain with the marker, and set it with an iron, or put it in the dryer for a few minutes to make sure the ink doesn't run. Always test the marker on a rag or old garment first to ensure you have chosen the appropriate color. This works great for black and dark colors, but not so well for whites and light and bright colors. Sometimes it can be better to work with the stain rather than against it. Begin by washing the garment and placing it outside in direct sunlight. Wait several hours and repeat the process if required. Ultraviolet rays are bleaching your garment, ensure the garment is placed flat with no wrinkles. You want it to lighten evenly. This method won’t make the stain go away fully, but it will help to lighten it. It is a slightly more drastic measure but can be very effective to change the color of the rest of the garment. Add your garment to a large bucket or basin of water, then add a capful of bleach. Swirl the garment around in the bleach mixture until your desired color is reached, adding more bleach as required. Rinse the garment and then allow it to soak for half an hour in a bucket or basin of cold water and hydrogen peroxide. Add 50 grams of hydrogen peroxide to every 4-5 liters of water. Treat bleaching the whole garment as a final option once you have tried natural remedies and less invasive chemical options.", "If you are able to get the stain out this way, you will be using the mildest approach and be able to completely avoid using any chemical products. In a large bucket or basin, add the garment to ¼ cup of lemon juice and 1 gallon of boiling water, allow the garment to soak for 1-2 hours then ring the garment out as much as you can. Let the garment dry fully in the sun before wearing it again. As vinegar contains acetic acid, it helps to dissolve the bleach and peel away the damaged fabric. Buy white vinegar from your local store and completely saturate the stain in vinegar. Rinse the garment in cold water once done and then repeat if necessary. Prior to treating the garment with vinegar, rinse the garment in cold water to remove any of the residual bleach. Mixing bleach with vinegar can release toxins. Use limited quantities when using vinegar on cotton garments, as in time, vinegar will ruin cotton fabrics. Rather than trying to remove the stain, another option is to cover the stain. Depending on where the stain is, a cleverly placed patch or your favorite badge could do the trick! You could even do a crochet pattern." ], "summary": [ "Replace your bleach with something milder. Adopt natural alternatives for a better environment. Clean your washer to remove bleach residue.", "Try mild bleach before using anything stronger. Use alcohol to neutralize the color. Use Sodium Thiosulfate before stains get worse.", "Use a permanent marker to fill in the stain. Try the sun-bleaching method to lighten clothes naturally. Bleach the whole garment as a last resort.", "Use lemon juice for the most gentle treatment. Try vinegar as another chemical-free option. Use a patch to cover up the problem." ] }

{ "section_name": [ "Selecting Lenses and Attachments", "Adjusting Your Camera’s Settings", "Framing the Shot" ], "document": [ "A macro lens will allow you to best capture the detail of the eye. Macro lenses vary in focal length from 50 to 200mm. You can still take a good close-up photo of the eye with a regular lens, but you may not be able to get the eye to fill the entire frame or capture all the detail you want. If you don’t have a macro lens and don’t want to spend the money to get one, try using a close-up filter as an alternative. Many cellphones have a macro mode, which will allow you to take a more detailed photograph of the eye than with your camera’s standard settings. A macro lens attachment for your cellphone will produce even more detailed shots. You can find a macro lens attachment for your cellphone at most major retailers and electronics stores. If you’re planning to buy a macro lens attachment, make sure you choose one that fits your phone model. Extension tubes fit between the rear mount of the lens and the camera body. Using an extension tube will magnify the eye in your shot, allowing you to capture more intricate details.", "For a close-up shot, the best depth of field is shallow. Set your camera to camera’s aperture number to between f/5.6 and f/11. The aperture number you choose will depend on what details of the eye you want to highlight in your photograph. Play around with the aperture to see how the aperture setting changes your shots. The eye is constantly moving, which can blur your shot. For a sharper image, set your shutter speed to at 1/100th of a second or faster. Using a tripod will also allow you to set a higher shutter speed. Increasing your ISO value allows you to take photographs in low-light conditions, but will make your photo grainy. If you’re taking your photo in a well-lit area, keep your ISO value as low as possible. Autofocus may not focus on the details you want to focus on, so it is best to just turn it off and focus the shot yourself. To manually focus your lens, turn your focus ring so that everything is out of focus. Then turn it back the other way until the details you want to highlight in your shot are in focus. Avoid using your camera’s flash or shining other bright lights at your subject’s eyes. Bright light can damage their eyes, and can cause your subject to squint, interfering with your photograph. It’s impossible to know what combination of viewpoint, composition, focus, and depth of field will produce the best shot. So try as many combinations as you can. When taking a close-up shot, the small changes you make can give you very different photos.", "Having your subject look directly at the camera lens will help you take a detailed photo of their iris and pupil. If you want to capture the eye from a different perspective, have your subject look at a fixed point so you can find the best angle from which to take the shot. Are you drawn to the colors and patterns of the iris, or the reflection of the light on the pupil? Do you want to focus on the wrinkles around the eye, or the curvature of the eyelashes? Your answer to this question will be the main detail you focus on when taking your shot. A catch light is the small white spot you sometimes see in close-up photographs of the eye. You can create a catch light by setting up a stable, continuous source of light. You can use a softbox, an umbrella, a ring light, or natural light to create this effect. Make sure that your camera isn’t casting a shadow over your shot. Many close-up shots of the eye don’t turn out for the simple reason that the photographer didn’t get close enough to the eye. Position your camera’s lens as close your subject as it can be without your shot going blurry. Be careful not to block the light you need for your shot. Adjust your zoom until you find a viewpoint you like. Widening your shot to include other detail can provide some context, but may take away from the detail you’ve chosen to focus on. When taking a close-up shot, the slightest shake of your hand can blur your photo. Using a tripod or other surface to support your camera as you take your photo will help prevent this from happening. If you want to take a macro photograph of your own eye, a camera with flip screen is the best option because it will allow you to easily see whether your shot is on target and in focus. If your camera doesn’t have a flip screen, however, placing a small mirror behind your camera will also give you a view of the display screen. If you’re taking a photo of your own eye with a cellphone, you’ll also want to use a mirror. This is because taking a photo of your eye on the selfie setting of your phone will affect the lighting of your shot." ], "summary": [ "Put a macro lens on your camera. Use a macro mode or macro lens attachment when using a cellphone. Consider adding an extension tube to make the lens focus closer.", "Make your camera’s aperture smaller for a shallower depth of field. Use a fast shutter speed to eliminate blurriness. Lower your ISO value to prevent digital grain. Focus your lens manually. Turn off your camera’s flash. Take lots of photos to capture the perfect shot.", "Have your subject look at the lens or other fixed point. Examine the eye closely and decide what most interests you. Produce a catch light with a continuous light source. Get as close as you can to the eye. Use your camera’s zoom to hone in on the eye. Keep your camera steady with a tripod or other sturdy surface. Set up a mirror behind your camera to take a photo of your own eye." ] }

{ "section_name": [ "Windows", "macOS" ], "document": [ "It’s usually at the bottom-left corner of the desktop. This opens the app. It’s near the top-left corner of the app. It’s near the bottom of the left column. It’s next to “Office Updates” below the red “Office” header. A menu will expand. Windows will now check for updates to Microsoft Office. If updates are found, they’ll be automatically installed in the background.", "You can update the suite from any Office app, such as Excel, Word, or PowerPoint. You’ll usually find these apps in the Applications folder. It’s at the top of the screen. This opens the Microsoft AutoUpdate tool. If you don’t see this option, you’ll have to install AutoUpdate before you continue. Go to https://support.microsoft.com/en-us/kb/3133674 in your web browser to do so now. Microsoft AutoUpdate can keep Office up-to-date behind the scenes if you wish. To turn on automatic updates, select Automatically Download and Install (or Automatically Check if you want to be notified of updates before installing them). To check for and install updates manually, select Manually Check. If an update is available, you’ll be directed to a website in your default web browser that contains installation instructions for that update." ], "summary": [ "Click . Click All Apps. Click any app in the “Microsoft Office” groups. Click the File menu. Click Account. Click Update Options. Click Update Now.", "Open any Office application. Click the Help menu. Click Check for Updates. Select an installation option. Click Check for Updates." ] }

{ "section_name": [ "Dip Dying with Colored Dye", "Designing your Dip Dye Jeans" ], "document": [ "If you want to dye dark jeans with color, bleaching the area you wish to dye beforehand will yield the best results. If your jeans are light wash or white, you can skip the bleach. Start by wetting your jeans. You should wet the area you want to dye, but wetting the entire pair is fine, too. You can wet them anywhere—in the shower, with the hose, or in the sink. Lay a cloth or tarp over your workspace to protect the area from the dye. Wring out any excess water and lay your jeans flat to dry. This will take a few hours. Then, feel free to add finishing touches, like fraying or rips! Check your dye label for any special drying instructions. Wash and dry you dip dyed jeans by themselves for the first time. After that, feel free to wash them with other clothes.", "Before you begin dip dyeing your jeans, you should decide what color you want to dye them. If you want to dip dye your jeans white, you'll be using bleach only. If you want to dip dye your jeans with color, you'll be using a fabric dye of your choice. You'll also use bleach if you need to lighten your jeans before dyeing. Choose a pair of jeans to dip dye. You can choose jean shorts or long jeans—both will work. Try to choose a simple pair with limited hardware and embroidery. Pick a pair of jeans that you find boring. Dip dyeing will spice them up! Note that if you want to dye dark jeans with color, you'll have to bleach them first. Dip dyeing is a creative process. Before you begin, you should decide how you want your dip dye design to look. You might want to dye only the very bottom of your jeans, or you might decide to dye 2/3 of your jeans. It's completely up to you. You might also want to create an ombre look, in which the dye follows a gradient. Dip dye comes in many colors, and you can use more than one on the same pair of jeans. Red, white, and blue jeans are perfect for the 4th of July!" ], "summary": [ "Bleach dark wash jeans before dyeing. Wet your jeans. Prepare the area. Allow your jeans to dry and style as desired.", "Decide on a dip dye color. Choose a pair of jeans. Select a dip dye style." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Changing Your Eating Habits", "Changing Your Shopping Habits", "Making a Commitment to Quit" ], "document": [ "One of the most common and obvious sources of added sugars are in foods like candy, cookies, cakes, pastries, and other dessert-type foods. Most know that there is a large quantity of added sugars in these foods when they're made. Giving up on these can help cut out a large portion of added sugar in your diet. As mentioned before, you can choose to cut out these foods cold turkey or taper them slowly out of your diet. If you're going cold turkey, you may not be interested in healthy swaps. If you're tapering them out of your diet, you may find it helpful to plan some naturally sweetened, healthy alternatives into your day. Sweet treats provide a lot of enjoyment in our diets. When you're trying to give up sugar, it'll be helpful to find low-sugar or naturally sweetened alternatives when you're in the mood to indulge. Use fruit instead. You can try a small bowl of fruit plain or sprinkled with a little cinnamon after dinner. If you're allowing yourself a small amount of sugar, you can try serving your fruit with a small amount of low-fat whipped cream or dipping fruit into dark chocolate (which contains small amounts of sugar). If you like baked goods like muffins, pancakes or sweet breads, you can try using sugar-free baking techniques. Many recipes can be made with unsweetened applesauce, sweet potato puree or pumpkin puree for a naturally sweetened sugar source. If you don't like cooking or preparing foods, you may want to consider buying low sugar treats. Many foods that are made for diabetics or are diet foods may be helpful. Do note that these may contain higher amounts of artificial sweeteners. Alcohol also contains sugar. In addition, it doesn't come with any nutritional benefits. Eliminate alcohol altogether or stick to \"light\" or low-carb options. All alcoholic beverages have some sugar. It's not just the sweetened mixed drinks like margaritas. If you're in the mood for a beer, choose light or low-carb for the least amount of calories and sugar. If you're in the mood for a glass of wine, make it a \"spritzer.\" This is a mix of wine and seltzer which cuts the sugar and calories in half. If you typically want a mixed drink, ask for unsweetened mixers like seltzer or diet sodas to help cut down on sugar and calories. If you are going to include some sugars, it might be wise to choose more naturally occurring, less processed forms of sugar. Try honey, agave syrup, molasses, or maple syrup for a touch of added sweetness. All of these sweeteners are natural and may even contain some vitamins and antioxidants. Make sure that if you choose to use these types of sweeteners that they are not mixtures. For example, some companies sell honey that's a mixture of honey and corn syrup. Make sure you purchase 100% honey or 100% maple syrup. It's easy to consume hidden sugar in restaurants, since the meals don't come with nutrition labels for you to examine. You can always ask the server to tell you what's in a dish, but it's often better to have a good strategy for ordering food with the least amount of sugar. Try doing the following to keep your restaurant meals sugar-free: Get your salads dressed with plain oil and vinegar, rather than choosing a pre-made salad dressing. Also, always ask for dressings to be served on the side. Ask for main dishes to be made without sauces and gravies that might have added sugar. Again, ask for these to be served on the side. When in doubt, order steamed vegetables or plain grilled meats instead of casseroles and other mixed dishes that contain a lot of ingredients. Look for the most simple items on the menu. These will most likely have the least amount of added ingredients. For dessert, opt for a plain bowl of fruit or skip it altogether. Since many people are giving up sugars and have become more health conscious, scientists have developed different artificial sweeteners as low-calorie replacements. Aspartame, saccharin, sugar alcohols, and other sweeteners have a variety of different side effects and could potentially be harmful to your health. Studies have shown that when you're trying to give up sugar, the sweet taste of artificial sweeteners may make you crave sugar even more. Avoid processed food that's been sweetened with artificial sweeteners e.g. diet drinks and any typically sweet item that's labeled sugar-free, like candy, ice cream, cake, etc. Artificial sugar might be listed as aspartame, acesulfame potassium, saccharin, neotame, sucralose, maltitol, sorbitol, or xylitol. Avoid these if you'd like.", "Eliminating sugar requires paying very close attention to what you buy at the grocery store since sugar is added to many types of food. The nutrition fact panel will let you know how many grams of sugar is in each serving of your food. However, this doesn't tell you if it's natural or added sugar. Be mindful when you shop! You most likely expect to find added sugars in something like cookies, but you might be surprised to see it's also commonly added to savory foods like salad dressing, bread, and tomato sauce. Check labels carefully and avoid foods that contain sugar. Read the ingredient list to figure out if there's any added sugar to your foods. Remember, some food will have sugar listed on the nutrition fact panel, but there is no added sugar to the products. For example, plain yogurt or unsweetened applesauce both contain naturally occurring sugar. Added sugars include white sugar, brown sugar, beet sugar, cane sugar, molasses, agave syrup, high-fructose corn syrup, turbinado, honey, maple syrup, agave syrup, fruit juice concentrate and many more. Added sugars that are mixed with food to sweeten them and contain no nutritional value on their own. Naturally-occurring sugars in fruit and milk come with vitamins, minerals, and fiber making them much more nutritious. Naturally-occurring sugars include fructose (found in fruit) and lactose (found in milk). All fruit, fruit products (like unsweetened applesauce) and dairy products (like yogurt, milk or cottage cheese) contain varying amounts of naturally occurring sugars. You can make a variety of healthier swaps by substituting foods that contain natural sugar for added sugar. When you're craving something sweet, go for naturally sweet items like fruit or yogurt. Sugar is commonly added to processed and packaged foods to improve the taste, texture, and shelf life. Frozen food, packaged snacks, canned soup, sauces, salad dressings, and marinades often have added sugar. Try making some of these items from scratch if you can. Go for unsweetened and plain varieties whenever possible. For example, consume unsweetened applesauce or plain yogurt. Flavored items generally contain added sugars. Even fruit can be loaded with sugar when it's processed. Fruit juice has been stripped of fiber and water that helps you feel full. If you're including fruit in your diet, go for whole fruit.", "When you're deciding to give up any food you'll have to decide if you're going give it up all at once or slowly taper it out of your diet. Regardless of which option you choose, there will likely be some withdrawal symptoms. If you consume large quantities of sugar or have been consuming it for a long period of time, going cold turkey might come with more intense withdrawal symptoms. It might be best to slowly remove sugar from your diet over a few weeks. If you only consume small amounts of sugar you may be able to go cold turkey with minimal symptoms. If you choose to taper down the amount of sugar you're including in your diet, make sure to be honest about your choices. Don't indulge in a sweet treat just to have a source of sugar in your day. Letting go of sugar may not always be an easy task. In addition, finding foods to replace sugar in diet may also be difficult or time consuming. Start journaling your foods, diet plan, and how you're feeling as you cut sugar out of your diet. Come up with a strategy and make notes in your journal. You might start by writing down a food diary to get an idea of how much sugar you consume in any given day or week. Then you can start making a plan of how to reduce sugar in your diet. Also include different healthy swaps you are thinking about using. You might need to try a few different things before you find something that works. You can also include notes on your mood or how you're feeling about your progress. Journaling is a great way to manage any stress related to this task. Like many food addictions, when you give-up the offending food, you may have some side effects. These symptoms are normal and to be expected. Remember that sugar is essentially a drug. With any drug, quitting can lead to withdrawal and cravings. These will pass but the initial withdrawal phase may be a bit tricky. How long you experience withdrawal symptoms depends on how much sugar you've been eating each day and for how long you've been consuming sugar. The more sugar you've been consuming and the longer you've been doing it may mean more intense or long-lasting side effects. In general, for the first week or two after giving up sugar, you might feel nauseous, have a headache, and feel cranky. Your body has come to rely on its daily sugar boost, and taking that away will have an effect until you get used to it. Journal about your symptoms and write down positive thoughts of giving up sugar to get you through the uncomfortable withdrawal symptoms. It'll be worth the discomfort in the end, when your mood levels out and you feel healthier and more energetic than you did when you were addicted to sugar. You might dream of cupcakes, ice cream, and candy for the first few weeks, but rest assured that your cravings will eventually go away. In the meantime, curb them by trying the following: Dilute sweet beverages. Mix regular sodas with water or unsweetened seltzer. Dilute juices and other sweetened drinks with water as well. Keep doing so until you feel comfortable switching to only water or other sugar-free beverages. Reach for fruit. If you're craving a sweet treat, trying reaching for sweet fruit. Good ideas to try include: pineapple, mango, and bananas as these are slightly more sweet than other fruits. Stick to low-calorie. If you're really craving something sweet and fruit or other tricks won't do it, go for a calorie-controlled option. Sticking to a treat that's less than 150 calories is a smart move. Try buying small, portioned controlled items to help keep you in control. Giving up sugar isn't easy, and it can help to have support from other people who are going through the same thing. Instead of trying to do it all alone, sign up for a group program or support group. Groups are either in person or online. You'll be able to share motivational stories and tips for making the process go more smoothly. It's nice to have people with whom you can share your achievements, too! Tell your friends and family what you're up to. The fact that you're giving up sugar may have an impact on other people you regularly eat with. Explain to them why you're giving it up, what foods you can no longer eat and what foods you can. Ask them to help you on your journey to giving up sugar, and perhaps even join you. Telling others you have set a goal to give up sugar gives you accountability and support. It also lessens the risk that friends and loved ones will offer you sugar-filled items. Birthday parties, holidays, and other special occasions are celebrated with sugary treats, and it can feel next to impossible not to indulge. If you overindulge, that's OK. Get right back up and start back on your sugar-free diet as soon as you can. Try journaling about what you ate and why you ate it. Many times it might be stress or other emotional factors playing a part into why you slipped up. If you can, limit yourself to just one piece or one cookie so you don't end up throwing yourself off too much. Afterward, get right back on your sugar-free diet. You might experience increased cravings for a few days afterward, so you'll have to be extra careful to keep sugar away." ], "summary": [ "Pass on sweet treats and desserts. Create delicious sugar-free swaps. Cut back on alcohol. Choose all natural sweeteners. Order wisely in restaurants. Beware of artificial sweeteners.", "Read food labels every time. Replace added sugars with naturally occurring sugars. Avoid highly processed foods.", "Decide to go cold turkey or taper. Journal. Plan for symptoms of withdrawal. Write a plan to get through cravings. Join a diet program or support group. Prepare for slip-ups." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Using Medical Techniques", "Making Lifestyle Changes", "Encouraging Faster Growth" ], "document": [ "Rogaine has an ingredient called minoxidil that helps to stimulate fresh hair growth. It is one of the most popular hair growth methods for men. You can purchase Rogaine over-the-counter at most drug stores. Just remember, it is formulated for hair growth on top of the head, not the face, and usage is not FDA approved. It is dangerous to ingest minoxidil, so be careful when applying Rogaine near your mouth. Be sure to consult with your physician before using Rogaine for facial hair growth. You may experience side effects such as eye burning or irritation, dandruff, or itchy skin. Testosterone, which is the male sex hormone, can be applied through injection, through topical applications, or taken orally (though this is not recommended due to adverse effects on the liver). Low testosterone levels could be responsible for stunted facial hair growth. For best results, testosterone therapy should be closely regulated. Too much testosterone can backfire, and actually inhibit growth of hair. If you have low testosterone, there will likely be other symptoms, such as erectile dysfunction and decreased muscle mass. Your doctor will want to run some tests to make sure your levels are actually low. Don't count on a prescription based solely on your hair growth. Using testosterone may take up to a year to produce results. For some, nature was just not kind, and no matter what you try, whiskers refuse to call your face \"home.\" When all else fails, a plastic surgeon can help by transplanting hair follicles from your scalp into your face. Hair transplants can be very effective, but they can also be costly, in terms of time and money. This is generally done on an outpatient basis, and will result in some mild skin irritation. It can also take quite a long time—one to two years—for the procedure to deliver the results you want. Ask your general physician to recommend someone she trusts to perform the transplants. Make sure you have a consultation beforehand, and ask plenty of questions about the procedure.", "Your skin is your body's largest organ, and has many important functions. One of those functions is helping you grow hair. Caring for your skin is one of the most effective ways that you can support the growth of fuller facial hair. Exfoliate your face. Hair follicles can become blocked with dirt and prevent your hair from growing. Once a week, wear an exfoliant mask with eucalyptus. It's great for your skin, and can help promote hair growth. Use hair-healthy grooming products. Shampoos, or lotions with a vitamin B complex, will help. Massage your hair follicles. A gentle massage can help stimulate your hair follicles. Use your finger tips, and gently massage your face in circular motions for about two to three minutes. Try applying a facial moisturizer to create a smoother massage. What you eat can have a major impact on all aspects of your physical well-being. This includes healthy skin and healthy hair growth. There are many vitamins that have been found to promote hair growth--including facial hair. Pay attention to your diet, and make sure that you're getting enough of these particular nutrients. Incorporate hair-healthy vitamins into your diet. While you can always apply hair-growth treatments to your face, and hope for the best, working from the inside out is always the better option. Take in vitamin A. This vitamin stimulates the production of sebum, which keeps your hair follicles and skin hydrated. You can find vitamin A in eggs, meat, cheese, liver, carrots, pumpkin, broccoli, and dark green leafy vegetables. Get plenty of vitamin E, which has long been recognized as key for healthy skin, and can increase blood flow, which leads to an optimal environment for hair growth. Foods rich in vitamin E include oils, leafy vegetables, nuts, and beans, and most people get plenty of vitamin E when eating a normal diet. Boost circulation with vitamin B3. Healthy circulation may have a positive effect on hair growth. Reports find that B3 is even more effective when taken with biotin. Take in vitamin B5. This is also known as pantothenic acid. It not only helps the body use fats and proteins, necessary for healthy hair, it also has been reported to help reduce stress; and stress can definitely inhibit hair growth. Vitamin B5 occurs naturally in brewer's yeast, broccoli, avocado, egg yolks, organ meats, duck, milk, lobster, whole-grain breads, and more. There are many health benefits of exercising such as increased circulation, which promotes hair growth. No matter how you choose to exercise, just try to get your heart rate up for about one hour everyday. Making this part of your routine can help encourage healthy hair growth. Choose an activity that you like. If you like sports, organize a weekly game of basketball or soccer with your friends. Bonus: involving others will make you more likely to stick to your exercise plans. Change your habits. You can find a lot of ways to get more movement in your day. For example, try taking the stairs at work instead of the elevator. Get plenty of sleep. Your body uses sleep as time to grow and repair. Teenagers need around eight to nine hours of sleep every night, and adults need about seven to eight hours of sleep every night. Be sure to plan your schedule so that you are giving your body enough time to function properly, and grow your hair. Try to go to bed and wake up at the same time each day. This can be hard on the weekends, when it is tempting to sleep in. But having a regular sleep schedule is great for your overall health. Manage your stress. One of the noted side-effects of stress is hair loss. This means avoiding stressful situations, and finding time throughout the day to relax. There are several techniques you can use to lower your stress. Try talking to a friend or family member if you're feeling stressed--they can often be a comfort. Focus on your breathing. Taking several deep breaths in and out during a stressful situation is a great way to calm your heart rate and clear your mind. Be patient. Remember that not everyone's facial hair grows at the same rate. Worrying about it isn't going to help, and can in fact make the situation worse. Try to focus on other things throughout the day.", "You might be frustrated that you are not able to grow a beard that is as full as you would like it to be. But the real problem might not be lack of growth, but lack of time. Beards can take up to four full weeks (and in some cases, even longer) to fully grow in. Many people give up before that time, and assume that they can't grow a full beard, when in reality, they gave up too soon. Growing a beard is a project you need to commit to. Don't give up after several days! If after four or five weeks you still don't have results you're looking for, then it is time to try some alternative methods. Do not shave your facial hair at the first sign of itching. It is normal for new hairs to cause your skin to feel itchy, but as they get longer, they will soften, and the itching will stop. Use an over-the-counter steroid cream like hydro-cortisone. This may help relieve some of the itching. Waiting for hair to grow can be a frustrating experience, especially when your beard and mustache goes through a scraggly period, that may have people commenting. As your hair begins to grow in, it may seem patchy and incomplete. However, as the hairs become longer, the slower-growing follicles will have time to sprout their own hairs. Gradually, the patchy gaps will eventually be hidden, both by longer hairs and the slower, shorter hairs growing in as well. Let your hair do its thing. This means that you should not try to shape it too early in the growth process. When shaping facial hair, it is a common mistake to take off more than the intended amount. For this reason, it's best to just leave it alone while you are growing it out. Don't worry, there will be plenty of time for you to style it later, after you're happy with the growth. As your hair grows, comb it in the direction you want it to grow. This will help it turn out looking the way you want. After about four weeks, you might want to have a barber or stylist do some professional shaping. Carefully explain that you are growing out your facial hair, and you just want shape--not a reduction in hair. Beard oil hydrates both your facial hair and the skin underneath, helping to increase its growth. Since it contains moisturizing properties, it also acts as a styling agent. A beard oil is great because even if you have less hair than you would like, what you do have will look great. Experts recommend applying beard oil right after your morning shower. Your pores will be clean and better able to absorb the product. Just put a small amount of oil into your hand and rub it into your face and beard or mustache. Beard oil makes your facial hair look great, and also helps to keep it looking clean and smelling fresh. There are many different brands available, so try a few to find the one you like best. Try visiting the men's floor at your local department store--they might have some free samples. There are certain nutrients that you can add to your daily routine that can help encourage faster, more effective hair growth. Consider adding supplements to your morning regimen--just ask your doctor before making changes to your health care routine. Promote thicker hair with folic acid. This is necessary for the growth and repair of hair. Most drug stores and health food stores will sell folic acid supplements. You can also try increasing the amount of folic acid in your diet. Folic acid can be found in whole-grain breads and cereals, leafy green vegetables, peas, and nuts. Increase your biotin intake. Biotin is an important water-soluble B vitamin, necessary for the the formation of fatty acids and glucose, as well as for metabolizing amino acids and carbohydrates. A biotin deficiency can lead to hair loss, so making sure you are getting the recommended amount is well worth the effort. Biotin is found in liver, oysters, cauliflower, beans, fish, carrots, bananas, soy flour, egg yolks, cereals, yeast, and other foods. While you can take vitamin supplements that include biotin, eating fresh foods is a great option, if it is available to you." ], "summary": [ "Try using Rogaine. Ask your doctor about testosterone therapy. Consult with a plastic surgeon.", "Practice proper skin care. Watch your diet. Get moving. Rest up. Relax.", "Commit to the growth. Try to leave the hair alone as it grows. Experiment with beard oil if desired. Try supplements." ] }

{ "section_name": [ "Getting Started", "Troubleshooting Your Computer", "Connecting to the Internet", "Increasing Functionality", "Learning Basic Computer Commands" ], "document": [ "et up your computer. If you are setting up a new desktop computer, there are a few steps you will need to go through before you can start using it. After finding a place near your desk to put the tower, you will need to connect your monitor, keyboard, and mouse, as well as plug the tower into a power source. These are the only things required to be connected to the computer in order to use it. You can add more peripherals and accessories later. If you are using a new laptop, you will have significantly less to set up. Plug your laptop into a power source to ensure that it is charged, and then power it on to begin. If you are using the computer for the first time, you will likely be asked to create a user account when you turn it on. This account will hold all of your documents, pictures, downloaded files, and any other files that you create. If your computer is in a public setting, you should create a strong password to protect your personal information. This is highly recommended, even if your computer is a home computer (To prevent someone from accessing your files). How to create a new user account in Windows 7 How to make a new user account in Windows 8 How to make a new user account in OS X The desktop is the main work area of your computer, and will likely be the most visited area of your computer. Your desktop appears every time you log into your account, and contains icons and shortcuts to your most used programs and files. The desktop will look and function differently depending on which operating system you use. Windows operating systems (except Windows 8) are characterized by the Start menu in the lower-left corner of the desktop. The Start menu allows you to quickly access your installed programs and settings. Windows 8 has replaced the Start menu with the Start screen. It functions much the same way, but is fundamentally different in the way it displays information. OS X allows you to use multiple desktops to keep things organized and under control. See this guide for details on how to take advantage of multiple desktops. The mouse and keyboard are your primary means of interacting with your computer. Take some time to get familiar with how they work and how you can interact with your operating system and programs. Learn how to use a mouse to navigate. Your mouse allows for pinpoint navigation and control, and is necessary for a wide variety of activities. Getting familiar with how to use the mouse will go a long way towards making you a more proficient computer user. Practice some keyboard shortcuts to improve your work flow. Keyboard shortcuts are combinations of keyboard keys that perform a function in the program or operating system you are using. For example, in most programs that allow saving files, pressing Ctrl+S (⌘ Cmd+S on a Mac) will automatically save your current file. Even if you built your computer yourself, there will be some preinstalled applications and utilities that you can use without having to install anything additional. If you are using Windows, click the Start menu and browse through your available programs. If you are using a Mac, check your Dock and Applications folder. Installing software is a very common task on a computer, no matter what kind of computer you are using. The process is usually very straightforward, as most installers give clear instructions for each step. Installing Microsoft Office is a good place to start if you are using a Windows computer. Having access to a word processor is invaluable, and is one of the main purposes of many people's computers. Many Windows computers come with a trial version of Office already installed. Installing software on a Mac is a little bit different than installing on a Windows PC. This is mainly due to the underlying structure of the Mac operating system. Many Mac users find installing and managing programs much easier on OS X instead of Windows.", ". Like anything electronic, your computer will occasionally encounter problems. Knowing some basic troubleshooting tips can help save you a lot of time and potentially money. You don't have to be an expert, but knowing what to try first can be very beneficial. The first thing you should try whenever you are encountering a problem is resetting your computer. Believe it or not, this will resolve a large number of issues you are having with a program or function. If you are having connectivity problems when browsing the internet, resetting your connection may fix your problem. . Viruses are destructive and invasive files that can pose a serious threat to your information and files. Viruses can slow a computer to a crawl, or cause you to lose everything you have stored. Most viruses can be avoided by practicing smart internet behavior. Besides viruses, adware and spyware can cause serious problems for your computer and your security. These are often installed alongside other programs, and can be very difficult to get rid of. As you add more and more programs to your computer, you'll find that there are some you use more than others. If you have old programs installed that you no longer use, they're taking space on your computer that could be used for other things. Certain programs may be running in the background as well, even if you're not using them, which can significantly impact your computer's performance. Regularly uninstalling programs you no longer use is a good way to maintain your computer's health. Uninstall programs on a Mac. Uninstall programs in Windows. Sometimes, when nothing else seems to fix your problems, reinstalling the operating system may be the only solution. Installing the operating system is less daunting than it sounds, and can provide a big performance boost. What puts most people off is the thought of saving all of their old files and reinstalling programs. If you've been backing up your files regularly, the first complaint isn't a problem. As for reinstalling your programs, you might find that you use a lot less than you thought you did. Reinstall Windows 7. Reinstall Windows 8. Reinstall OS X. Install Linux. . Heat is your computer's worst enemy, and as it gathers dust it will start building up more heat. You can keep your computer running cool by regularly cleaning out the inside of the case with compressed air and a vacuum. Try to clean your computer at least two times a year, more if you have pets or are a smoker. eplace or upgrade your hardware. Sometimes your hardware will fail, or simply won't be up to the task you want. In cases like these, upgrading your desktop may save you from having to buy a new computer. Most desktop PCs can be heavily upgraded, allowing you to install new drives and more memory, as well as increase the processing and video power. If you have a laptop, you may be able to upgrade the hard drive or install more memory. Most laptops don't offer upgrades beyond that.", "In order to connect to the internet, your computer will need to have access to an internet connection. This may come in the form of a wireless network, or you may need to connect your computer directly to your network's router or modem. All of this depends on how the network at your location is configured, and the capabilities of your computer. Connect your computer to a wireless (Wi-Fi) network. If your home, office, or school has a wireless network set up, you can use your computer to connect to it. Most laptops can connect to a wireless network without any fuss, while some desktops will need to have a wireless network card installed. A wired network connection can be faster and more stable. If your computer is physically close to your internet access point (router or modem), you might want to consider using an Ethernet cable to connect your computer to the network. This is much more viable with a desktop, since they are typically immobile. A wired connection will not experience interference like wireless network might, and transmission speeds are much faster. The web browser is the software that allows you to view webpages, watch online videos, download files, and do essentially everything else internet-related. All computers come with a browser installed by default (Internet Explorer on Windows, Safari on Mac, and Firefox on Linux), but there are several popular alternative options. Google Chrome is one of the most popular alternative browsers available, and allows you to connect and sync with your Google account. Chrome is available for free from Google. Firefox is another very popular free browser. It is very customizable and contains a lot of powerful security options. . Before exploring the internet, it would be wise to install an antivirus program. These programs protect your computer from viruses and other malicious software, and are practically required when connecting to the internet. Most computers come with trial antivirus software installed, but there are plenty of powerful free alternatives. . There is a lot of bad stuff on the internet, so be sure to stay safe while browsing. This means avoiding giving out personal information, only downloading from trusted sources, and steering clear of viruses, scams, and other illegal and dangerous activity. . Emailing is one of the most common forms of communication these days, and knowing how to send an email is now an essential computer skill. You can set up a free email account with a variety of different services, and can be composing an email in just a few minutes. . The internet is chock full of different types of files that you can download to your computer. Popular types of files include images, music, and programs. There are thousands of places to find files to download, and a variety of different ways to do so.", ". If you're setting up a home office or are planning on using your computer for school, you're probably going to want to print sooner rather than later. Installing a printer on modern computers is incredibly straight forward; simply plug the computer in via USB to one of the available USB ports on the computer. The operating system will do the rest. . Networks allow multiple computers to interact with each other and share the same internet connection. Connecting all of your computers and devices can give you quick access to files across devices, allow anyone on the network to print on the shared printer, play games together, and much more. Setting up a network requires a router or network switch. This is a piece of hardware that all the devices will connect to, either via Ethernet or wirelessly. . A webcam lets you video chat with friends and family around the globe through programs like Skype and Google+. Like most other computer peripherals, webcams generally install themselves as soon as you plug it in. Most webcams connect via USB, though many laptops have a webcam built-in. . While virtually all laptop computers have speakers built-in, desktop computers generally need external speakers or headphones in order for you to hear sound. Most computers have speaker connectors built-in that can be accessed on the back of the tower. Computer speakers are generally color-coded, so simply match the colored speaker plugs to the correct port. If your computer is located close to your TV, or you have a laptop that you can set nearby, you can turn your computer into a home theater machine by displaying the image on your TV. With the right cables, you can play your sound through your TV speakers or home theater system. Connect your Mac to a TV. Connect your laptop to a TV. Connect your desktop PC to a TV.", "You can use your mouse or keyboard shortcuts to select files on your computer and text on documents and website. Click and drag the mouse across the text you want to select, or press Ctrl+A (PC) or ⌘ Cmd+A (Mac) to select everything in your current location. Once you've selected files or text, there are several different actions you can take. . Copying and pasting is one of the most common actions taken when selecting text or files. \"Copying\" a file or text leaves the original intact, while creating a copy on your computer's clipboard. You can then \"Paste\" the file or text elsewhere. For PC, copy by pressing Ctrl+C and paste by pressing Ctrl+V. You can also copy and paste by right-clicking on the selection with your mouse and selecting the appropriate option from the menu. For Mac, Copy by pressing ⌘ Cmd+C and paste by pressing ⌘ Cmd+V. You can also copy and paste by right-clicking on the selection with your mouse and selecting the appropriate option from the menu. . Many programs such as word processors, photo editors, and more allow you to create and save documents and files. When working on a computer, it is wise to save often. You never know when the power might go out, costing you hours of unsaved work. Get in the habit of saving often, and if you are making major revisions to a file it might be wise to create a new copy. You can quickly save your work in most programs that allow saving by pressing Ctrl+S (PC) or ⌘ Cmd+S (Mac). If you have a lot of important files on your computer, consider setting up a backup system. This will ensure that you have at least one extra copy of all your important files should something happen to your computer. Windows and Mac OS X both have backup systems built into the operating system. ind and sort your files. As you use your computer more and more, your personal collection of documents, media, and files may start to get a bit out of control. Take some time and organize your personal folders. You can create new folders to help create a directory of easily-accessible information." ], "summary": [ ". Create a user account. Get familiar with the desktop. Learn mouse and keyboard basics. Launch some preinstalled applications. Install your first program.", "Learn basic troubleshooting tips Know how to recognize a virus Uninstall troublesome programs. Reinstall the operating system if necessary. Clean out the dust to keep your computer running cool .", "Set up a connection. Open a web browser. Install an antivirus Browse safely when online Send an email Download a file", "Install a printer Set up a home network Install a webcam or microphone Add speakers Connect your computer to your TV.", "Select files and text. Copy and paste Save and open files ." ] }

{ "section_name": [ "Stopping a Pinhole Leak", "Fixing a Leak in the Seam", "Preparing the Mattress", "Patching a Small Hole or Tear", "Checking your work", "Repairing the Valve" ], "document": [ "You will need a urethane glue like McNett’s Freestyle , Seam Grip, or Aquaseal, or Coleman’s Seam Sealer. As the mattress inflates, the glue should seal the hole. In the event that you are unable to seal the hole with glue alone, proceed to Method 2, “Patching a Small Hole or Tear.” This will take 24 hours. Make sure the glue is dry before you use the mattress.", "If the mattress is new, a leak in the seam may indicate a defect or poor quality. You will need an air mattress repair kit or the equivalent components: a vinyl adhesive and a vinyl patch. When purchasing adhesives, look for urethane glues like McNett’s Seam Grip or Coleman’s Seam Sealer. Instead of urethane glue, you can try rubber cement. Use the applicator that came with your adhesive or a small paint brush. Make sure the adhesive extends ¼ of an inch beyond the edges of the tear. If you’re fixing a seam on a flocked surface, use more adhesive to ensure that the two sides of the seam stick together. The goal is to make sure that both sides of the opening remain in contact while the adhesives sets up. Consider using clothespins to hold the two sides of the tear together. Just be careful not to glue the clothespins to the mattress. This is called “setting up” and will take a few hours. Drying times will vary depending on the adhesive but 6-8 hours is a good bet.", "From simply listening for the leak to spraying the mattress with soapy water and looking for bubbles to more extreme tests like submerging the mattress in a tub or swimming pool, the many tests for find a leak in your air mattress are detailed in 5 Ways to Locate a Leak in an Air Mattress. However, the most reliable methods seem to be the easiest: using your ears and spraying the mattress with soapy water. Whichever method you choose, always inspect the mattress systematically. First inspect the valves. Then, check the seams. Finally, inspect the flat surfaces of mattress. Use a permanent marker or a piece of masking tape. For “flocked” (fuzzy) mattresses, use fine grit sandpaper or an emery board to smooth the area before attempting to patch it. Be gentle! And make sure to remove any debris with a damp cloth or vacuum cleaner before proceeding. Alternatively, use acetone—an ingredient found in many nail polish removers—to smooth the flocked area before patching it. Wet a cotton ball with a small amount of acetone and dab the area around the hole. Then, use something rigid like a spoon to scrape away the flocking. Finally, use rubbing alcohol to clean the area thoroughly. Use hair dryer to speed up the process. Or let the mattress air-dry overnight. ", "You will either need an air mattress repair kit or the equivalent components: an adhesive and a piece of vinyl that’s larger than the hole you’re repairing. Use any vinyl repair kit instead of an air mattress repair kit. Choose an adhesive that’s made expressly for sealing seams. Try McNett’s Seam Grip or Coleman’s Seam Sealer. You can also consider using rubber cement. Duct tape can be used in place of the vinyl if no other alternatives are available. You may also need something with which to apply the adhesive. A small paint brush is ideal. Use the applicator that came with the adhesive or small paint brush. Make sure you cover the entire surface of the patch. If the leak is small and in an area where a patch cannot make full contact with the mattress fabric, you can try plugging the leak with a small a bit of adhesive. Press firmly and smooth it out. The goal is get the patch to make full contact with the mattress. Consider weighting down the patch with a 10-pound weight to ensure full contact between the patch and the mattress. Exact drying times will depend on which adhesive you’ve used. Refer to the directions on the package.", " Pay special attention to the areas you repaired. Consider using the soap water detection method. Then wait a few hours and check again.", "Is there a hole or a crack? A hole will be easier to fix than a crack. If there’s a crack you might need to order a new valve from the air mattress manufacturer. This is a long-shot method and may not always work. Often, a severely damaged valve means that you’ll need to buy a new mattress. If the valve is leaking air because the valve plug isn’t properly sealing against the valve stem, you can line the stem with a thin piece of plastic to help it seal properly. If the valve is damaged beyond repair, order a new one from the manufacturer and replace it according to the instructions." ], "summary": [ "Gather your materials. Smear a small amount of glue over the hole. Inflate the mattress. Let the glue dry.", "Consider returning the mattress. Gather your materials. Cut a patch from a repair kit or a spare piece of vinyl so that it will cover the tear. Smear an ample amount of adhesive over the tear. Press the two sides of the seam together. Let the adhesive dry almost completely. Apply a layer of adhesive to the patch. Place the vinyl patch onto the newly applied rubber cement, following the instructions on your repair kit. Allow the adhesive to dry completely.", "Find the leak. Mark the leak. Dry the mattress completely. Deflate the mattress.", "Gather your materials. Measure and cut a patch that’s at least ½ inch bigger on all sides than the tear. Apply the adhesive to one side of the patch. Press the patch, adhesive-side down, onto the tear or hole. Let dry for several hours.", "Re-inflate the mattress. Place a weight on the mattress. Listen for leaks.", "Assess the damage. Plug the hole by filling it with rubber cement or seam sealer. Seal the valve. Replace the valve." ] }

{ "section_name": [ "By Using Gmail", "By Using Yahoo! Mail" ], "document": [ " This will open up a drop-down menu with choices. ” Under the My Contacts list, click on a group you wish to mass e-mail. You can e-mail individual contacts by ticking the boxes beside their names, or if you want to send an e-mail to the whole group, you can click on the box at the left side of the \"Add Contact\" button. Once you’ve chosen your recipients, click on the mail icon to compose your message. E-mailing this way only applies to contacts in your list that have e-mail addresses entered into the contacts field. The message field should appear at the lower right as a minimizable window. \"", "Mail account. ” You have the option to use Bcc, which will hide the e-mail addresses for every recipient’s privacy. On the “To” field, you can type in your own e-mail address, as filling this field is required to be able to send a mass e-mail." ], "summary": [ "Log into Gmail. Click on the red Gmail link on the left panel. Click on “Contacts. Select a group. Choose your recipients. Compose a message. Type your message and click on \"Send.", "Log into your Yahoo! Click on “Compose. Click \"Cc\" on the right of the “To” line. Use Bcc. Type in the e-mail addresses of your desired recipients. Input an e-mail on the “To” line." ] }

{ "section_name": [ "Developing an Efficiently Study Practice", "Improving Your Reading Speed", "Creating Habits to Improve Your Memory" ], "document": [ "You’ll be able to study more efficiently if you work in a comfortable space without distractions. Set up a desk or table in a quiet area of your home. A corner of your bedroom might be a good spot. Let other people in your household know that you are studying and don’t want to be disturbed. Choose an area without a TV. If you like to work with noise, try listening to soft music. You might find that you work well in a corner of the library or in a nearby coffee shop. Bring everything you need with you to your study area so that you don’t have to get back up. This might include books, notes, water, or snacks. If you’re tempted to check your phone frequently, leave it outside of your study space. A quick way to retain information is to write an outline. An outline will help you to segment your studying so that the topics don’t blend together, which could be confusing. Use an outline style that works for you. For example, your outline might include notes on each section of the textbook. Or you might start by listing main points first, and then adding details in later. You’ll be able to sneak in quick study sessions by just looking at your outline instead of all of the material. For a test on World War II, your outline headings might be: Origins European Theater Pacific Theater The home front You’ll be able to study much more quickly if you are already familiar with the material. Make sure that you don’t just attend class, but that you are mentally present. Sit up straight and listen to the teacher. Pay attention when other students ask questions or make comments. Engage with the material by participating in a constructive debate with other students. Take good notes by noting key points and jotting down questions you need to ask. Take 10 minutes every day to look over your notes. This will help you retain the information. When it comes time to study, you’ll really just need to review what you’ve already learned. Make flashcards of key terms if that system works for you. Don’t waste time studying by trying to figure out what the teacher means or what they want. Before you start studying, ask your teacher about anything that is unclear. You could say, “Will the test include Chapter 23?” You could also ask, “Is it more important that we know exact dates or should I focus on the larger themes?”", "The first sentence should introduce you to the subject of the paragraph. The last sentence should wrap up the idea and serve as a transition to the next paragraph. By focusing on these parts, you’ll be able to quickly grasp the author’s main point. After you have determined that the paragraph is necessary to read, go back and scan the body of it. Look for keywords and phrases that relate to the main point. Another option is to go back through all of the paragraphs after you finish reading and read only the first and last sentences of the paragraphs. You can write notes more quickly if you use the margins of your book. Simply draw an arrow to the point you’re commenting on and write brief notes. Of course, you should only do this if the book is yours. Make sure to use a pencil! For example, if you’re studying for a test about World War II, your brief note might read “D-Day, major undertaking, allowed the Allies onto mainland Europe.” When you are reading quickly, skip over the small words like “the”, “and”, and “it”. Your brain will automatically fill these words in as needed. You don’t need to take the extra time to actively read them. If you’re reading literature, you might miss some of the finer details of the writing when you’re reading quickly. You can still use this approach, and go back and read the book for pleasure later. Many textbooks will include features designed specifically to help you study. Your chapter might include a list of key terms, chronology of the subject, or charts or graphs that clearly present data. Make sure to use these tools to help you quickly grasp the key points. If you are using a textbook, focus on any key terms that are in bold font or underlined. You can also start at the end of the chapter to find any key terms or important concepts listed there before you start reading. Then, skim the chapter for this information. When you slouch, your body has to work harder to breath, taking up extra energy. Use good posture when you read so that all of your energy can go towards reading faster. Don’t ever try to study laying down. It could put you to sleep!", "Your brain needs exercise just like your body. To keep it in good shape, and to keep that memory sharp, you should regularly engage in challenging mental activities. You can learn something new or sharpen an existing skill. If you play music, try tackling a difficult new piece. Or, you could try doing a tricky crossword puzzle. Exercise that involves cardio activity is especially good for strengthening your memory. Incorporate aerobic exercise into your daily routine. Try taking a break during lunch or between classes to take a brisk walk. Activities that require hand eye coordination are also effective. Try taking a tennis lesson to build this skill. If you miss out on sleep, your memory and critical thinking skills can suffer. Aim to get 7.5 to 9 hours of sleep each night. Try to get into a routine of going to be and getting up at the same time each day. Turn off the TV and electronic devices 1 hour before bedtime. Unwind with a book or a cup of tea. Good news! You can actually keep your brain healthy by hanging out with your friends. It will keep you from being stressed, which can hamper your concentration. Make time to hang out with your friends regularly. Try going to a funny movie or checking out a concert together. Try to get your other senses involved in learning. For example, you can try reading notes or your book out loud to help retain information. If you’re more visual, draw an image or chart that will help you visualize what you’re studying. You can also practice explaining your information. Imagine that you have to teach someone else the material that you are studying. Figuring out how to do this can help you more quickly absorb information." ], "summary": [ "Set up a study space. Make an outline. Pay attention in class. Review your notes each day. Ask questions if you are confused.", "Focus on the first and last sentences in each paragraph. Take notes on key points. Ignore small words. Use tools provided by the author. Sit up straight.", "Exercise your brain with new or challenging activities. Get physical exercise each day. Create a good sleep routine. Manage stress with friends and laughter. Use tricks for memorization." ] }

{ "section_name": [ "Organic Solutions", "Chemical Herbicides", "Future Prevention" ], "document": [ "Dig under the foxtail and turn the plants under the soil, packing them down into the dark, hot conditions. Doing so can impede growth and help kill off this pesky grass. Work by moonlight, at dawn, or at dusk. There is some speculation that turning the soil exposes the foxtail to a bright flash of light, thereby stimulating the plant and making it grow faster. If you turn the soil at night instead of during daylight hours, though, you can reduce this effect by as much as 78 percent. Alternatively, you could dig out the weeds one by one and dispose of them elsewhere, away from the contaminated area. Make sure that you remove the entire plant, including the roots, and not just the top portion. Remove the seed heads first to prevent them from spreading and repopulating the area with additional foxtail. After removing the seed heads, dig beneath the plants using a long, slender weeding tool to get at the long roots. Note that weeds are easier to pull when the soil is wet and the weeds are young. Foxtail is no exception to the rule. Pull the foxtail from its base if working by hand. Wear thick gardening gloves to protect your hands as you work. You could try using a mower or weed-wacker to cut off the tops and flowering heads of the foxtail. You will need to continually re-trim the foxtail throughout the season, though, since the plant will send up another flowering head as the summer progresses. If you do opt for the mower or weed-wacker option, make sure that you clean the blades afterward to prevent the accidental spread of foxtail seed. You should also rake the lawn to remove all the heads. Taking these additional steps will improve your chances of removing the foxtail with only a surface mowing. If you like the ease and effectiveness of herbicides but do not like to use harsh chemicals on your vegetation, you can use vinegar instead. Vinegar is a natural and fairly tame acid, but it has been known to be effective in the removal of weed-type grasses like foxtail. A typical USDA-approved vinegar is five-percent acetic acid. Pour the vinegar directly onto the foxtail at the ground level. The basic idea is to get it as close to the roots as possible. Use enough vinegar to soak the soil beneath the foxtail. It does not need to be soggy, but it should be damp to the touch. Wait a week or two after the first application and monitor the effects. Dead or dying foxtail should be pulled as soon as possible. Foxtail that is still growing even after you use the vinegar should be soaked with another round. Reapply the vinegar as needed. Note that vinegar tends to be more effective when used on fox tail at the seedling state. It might not help quite as much on mature plants. While the concept of pouring urine onto a lawn or other area of vegetation may make you cringe, it can be just as effective as vinegar when used as an herbicide. Urine is a strong, organic alkaline substance, so it can kill foxtail in the same way that a chemical herbicide might. You can purchase \"predator urine\" products at garden stores. These products are usually used as deterrents or repellents against small garden pests, but they can also be used for herbicidal purposes. A cheaper and even more effective solution would be to use human urine. Collect the urine in a bucket and pour it straight onto the base of the foxtail, aiming for direct contact with the roots. As with many other control methods, you might need to use multiple applications of urine or use this organic herbicide in conjunction with physical removal methods. Remove the clumps of foxtail by hand or with a garden hoe once you notice them dying off. If the foxtail is still fairly young, kill the new growth as soon as possible by covering it with some form of mulch. Mulch can prevent sunlight and air from reaching the foxtail, essentially depriving it of the nutrients and light necessary for growth. The foxtail will need to be trimmed close to the ground before you can apply mulch and use it as a way to get rid of the weed. If you have other plants and vegetation that you are trying to preserve, spread the mulch in between the plants and along the rows. Make sure that it covers the foxtail. Organic mulches like wheat straw, shredded leaves, and wood chips work well. Spread about 2 inches (5 cm) of mulch. You could also layer damp black-ink-only newsprint beneath the mulch to improve its ability to inhibit growth.", "Broadleaf fertilizers will not work against foxtail since foxtail is a grass. If you want to use chemical control methods, you should look for an herbicide that can kill grasses. One of the most easily accessible types is a chemical called glyphosate. Glyphosate is a non-selective herbicide, so it will kill just about everything in the area you apply it in. For best results, spray the entire area with the glyphosate. Even though the other vegetation there will likely die, this is the quickest and most effective way of getting rid of fox tail. You will probably need to apply the herbicide two to three times, at minimum, before it wipes out the foxtail completely. Wait until after the foxtail reemerges before using another application. You should wait until two weeks or so pass before re-applying the herbicide, especially if using a potent one like glyphosate. While chemical herbicides can take care of the majority of the problem, enlisting the help of certain organic control methods can help in between applications, making the extermination process go quicker overall. Seven to ten days after you apply the herbicide, turn under the dead plant residue. If you plan to amend the soil, do so now.", "If you are fine with chemical treatments, then a pre-emergent herbicide should be applied to the area just before new growth would be expected to form. This is especially important if you have had problems with foxtail already. A few standard chemical options include dacthal, balan, and pendimethalin. For an organic pre-emergent herbicide, try corn gluten meal. Sprinkle the product after your new lawn begins to grow to prevent foxtail and other weeds from taking root. Do not use it before growing your new lawn, though, since it could also prevent the desired grass from growing. Apply a pre-emergent herbicide treatment in the spring. If you apply it too early, though, they can lose their effectiveness. For best results, apply the herbicide once the weather warms up and stays warm. Lay it down just before you would expect the fox tail to pop up. The soil conditions need to be ideal for other plants. If other plants can thrive in the soil, they will grow and absorb more nutrients, making it harder for the foxtail to find enough nutrients to survive. The exact pH your soil should be will vary depending on the type of vegetation you have there. The fertilizer and other soil amendments you use on the area will affect the pH. Note that such amendments generally have a greater impact on the pH if they are worked into the soil instead of spread on top. Herbicides can affect the pH, as well. As a general rule, if you add an acidic herbicide, balance it out with an alkaline substance afterward, and vice versa. Have a sample of your soil analyzed for pH at a lab. When an area of land is crowded by too much vegetation, some of the vegetation will inevitably die off once the roots begin to compete for nutrients and resources. You could also replace the grass entirely with sod. When choosing vegetation to plant in the area, opt for a solid-stand crop like legumes or grass hay. Row crops, like soybeans and corn, offer too much space in the soil and are not effective at stopping foxtail growth. If you plant other forms of grass in the area, keep the grass as plush, thick, and healthy as possible. Thick grass can also be helpful for use against foxtail growth. Regular mowing can keep the yard healthy, and a healthy yard is less likely to foster the growth of weeds like foxtail. While keeping the area trimmed is important, you should not keep it bare, either. Maintain a minimum grass height between 2 and 3 inches (5 and 7.6 cm)." ], "summary": [ "Turn the soil. Pull or dig out the weeds. Apply vinegar. Use urine. Smother the area with mulch.", "Use glyphosate or similar products. Apply several times. Combine chemical herbicides with organic weed-control methods.", "Try a pre-emergence herbicide. Monitor the pH of the soil. Fill the area with other growth. Keep the area trimmed." ] }

{ "section_name": [ "Setting Up a Tension Rod", "Using Adhesive Hooks" ], "document": [ "Start at the inner edge of the window frame and measure to the opposite inner edge to get the window's width. You'll use the width to purchase to the right size tension rod for your curtains. Tension rods have a spring mechanism inside of them that creates tension when the ends of the rod are pressed against a window frame. If the rod is too short, there won't be enough tension, and if the rod is too long, there will be too much tension. Tension rods generally list a window size range on the packaging, so look for one that will work based on the width of your window. You can find tension rods online or at your local hardware store. If you have particularly heavy curtains, you may want to try adhesive strips instead of a tension rod. A tension rod is best for small, lightweight curtains. The right way to adjust the length of your tension rod will depend on the model you're using, but generally, you'll pull or twist on the rod. You want the tension rod to be slightly longer than the width of your window so there's enough tension to hold it in place. If you're not sure how to adjust the length of your tension rod, refer to the instructions that came with it. Use a pencil to draw a circle around each end of the tension rod where it pushes into the frame. Use a level to make sure the rod is even before you make your marks. Slide the hoops or fasteners on your curtains onto the rod. Make sure all of the panels you want to use are on and facing the right direction since you'll need to take the tension rod down if you want to adjust them. If your curtains have clips instead of hoops, you don't need to take the tension rod down to hang them up. Insert the tension rod into the frame so the ends are aligned with the marks you made earlier. If the rod doesn't feel secure, you may need to take it down and adjust it so it's longer and there's more tension.", "Adhesive hooks come in different weight capacities, and you'll want to make sure the hooks you get are strong enough to hold up your curtains and curtain rod so they don't fall. Generally, adhesive hooks that can hold up to 16 pounds (7.3 kg) should work. You'll need 2 adhesive hooks per pair of curtains you want to hang up. You can find adhesive hooks online or at your local hardware store. Since you'll be using 2 adhesive hooks, each hook only needs to hold half of the weight of your curtains. For example, if your curtains and curtain rod weigh 32 pounds (15 kg) in total, you would need 2 adhesive hooks that can hold up to 16 pounds (7.3 kg) each. Many adhesive hook brands have stylized versions, made with steel or wood rather than plastic. Opt for these varieties if the aesthetic of your curtains is important to you. Draw a square at least 2 in (5.1 cm) wide in the corner of the piece of cardboard. Then, cut it out with scissors to create a right angle. You'll use the piece of cardboard with the right angle in the corner to mark where you want to hang up your adhesive hooks so they're level with each other. The corner of the window should be aligned with the right angle you cut out of the cardboard. Hold one of the adhesive hooks over the cardboard where you want to hang it, and mark the bottom of it on the cardboard with a pencil. Keep the cardboard aligned with the corner of the window while you puncture it with the pencil. You want the mark on the wall to be directly behind the mark on the cardboard. Try twisting and pressing on the pencil simultaneously to puncture the cardboard. Align the right angle on the cardboard with the other side of the window, and use the pencil to make a mark through the hole you punctured in it. Now you should have a mark on each side of the window to show you where to hang your adhesive hooks. The marks should be level. Take the adhesive strip off of the back of your hooks and press them firmly on the wall so the marks you made are lined up with the bottoms of the hooks. Make sure you press on the hooks for 30 seconds so the adhesive sticks. The adhesive on the hooks needs time to dry before it's secure. If you try to hang your curtains on the hooks too soon, they might fall down. The exact amount of time you should wait may vary depending on the kind of adhesive hooks you're using. Refer to the packaging for specific instructions. Your curtain rod should balance perfectly on the hooks. If it slides or tilts in one direction, the hooks might not be level. Try removing one of the hooks and checking to see that the marks are level. Run the curtain rod through the hoops at the top of your curtains and then hang it up again. Draw the curtains and let them sit for 1 hour to make sure the adhesive hooks can hold the weight. If your curtain falls, either the adhesive didn't fully stick to the wall or your curtain may be too heavy for the hooks. Consider buying higher-weight capacity hooks, or use 2 adjacent hooks on each side to balance the weight a little better." ], "summary": [ "Measure from one side of the window to the other. Buy a tension rod that will fit inside your window. Adjust the tension rod so it's slightly longer than the width of your window. Insert the rod into the window frame and mark where each end is. Take down the rod and hang your curtains on it. Hang up the tension rod and curtains.", "Purchase adhesive hooks that can hold the weight of your curtains. Cut a right angle out of a piece of cardboard. Align the cardboard with the window corner and mark the bottom of a hook on it. Push a pencil through the mark on the cardboard to mark the wall. Turn the cardboard over and mark the same spot on the other window corner. Align the hooks with the marks and press them in for 30 seconds. Let the adhesive on the hooks dry for at least 30 minutes. Place your curtain rod on the hooks and test how well it holds. String your curtain on the curtain rod and hang it up." ] }

{ "section_name": [ "Drying the Almonds", "Soaking the Almonds" ], "document": [ "Fill the bottom of a small bowl with salt, cinnamon sugar, Cajun seasoning, or one of your favorite dry mixes. Toss the almonds in the dry mix until they are evenly coated. Line a baking sheet with parchment paper. Pour the almonds onto the parchment paper. Spread them out evenly on the baking sheet. The almonds should be lying flat, and not overlapping each other, on the parchment paper. If your oven’s lowest temperature setting is above 150 °F (66 °C), then bake them on the lowest setting for 8 to 10 hours. The almonds are done when they taste dry, or when their centers are dry and not wet and soft. Make sure your almonds are completely dry before storing them. If they are not completely dry, mold will grow on them, even if they are stored in an airtight container. Set your dehydrator to 150 °F (66 °C). Lay the almonds in a single layer on the dehydrator trays. Place the almonds in the dehydrator for 12 to 24 hours, or until crispy. You do not need to line the dehydrator trays with parchment paper. Let the almonds cool to room temperature, about an hour. Place the almonds in a mason jar, or a plastic or glass container that is airtight. Store them in your pantry for 1 month. You can also store them in the fridge for up to 6 months.", "If your local grocery store doesn’t carry raw almonds, check your local health food store. You can either purchase non-organic or organic raw almonds. Make sure they are unsalted and not roasted. Use a bowl that is large enough to hold the almonds and the water to cover them. Whether you use 2 or 4 cups depends on how many almonds you want to activate. Pour enough water into the bowl until all of the almonds are submerged by 1.5 inches (3.8 cm) of water. Add a half of a tablespoon to a tablespoon (9 to 18 grams) of sea salt to the bowl. Use a spoon to stir the almonds, salt, and water together. The salt makes the almonds taste better and helps to deactivate the enzyme inhibitors. Cover the bowl with a clean cloth. Set the bowl aside on a counter. Let the almonds soak overnight, or for 7 to 12 hours. Once the almonds have finished soaking, pour them into a sieve to drain them. Hold the sieve under running water to rinse the almonds of salt and other debris. raw. You can eat the almonds raw without roasting them. You can soak them or add them to other foods, such as putting them in a trail mix. However, if you like the taste and crunch of dry almonds, then try roasting them in an oven or drying them in a dehydrator." ], "summary": [ "Season the almonds with salt or a dry mix if you want to. Lay them on a baking sheet. Cook the almonds in a 150 °F (66 °C) oven for 12 to 24 hours. Use a dehydrator to dry them if you have one. Store the almonds in an airtight container.", "Purchase raw almonds from your local grocery store. Pour 2 to 4 cups (280 to 560 grams) of raw almonds in a large bowl. Cover the raw almonds with water. Soak the almonds for 7 to 12 hours. Drain and rinse the almonds. Eat the almonds" ] }

{ "section_name": [ "Enjoying Cherries on Their Own", "Using Cherries in Recipes" ], "document": [ "While most people think of cherries as a single type of small red fruit, there are many varieties of cherry, each with their own shape, size and use. Doing a little research (as well as knowing what you want cherries for) is a smart first move. Here are a few of the most popular types of cherry you should know about: Bing cherries are arguably the best-known, archetypal cherry. They are red, and very versatile, great both for using in recipes and eating on their own. Rainier cherries are large cherries with a yellow hue to them. When they're most ripe, they develop a more reddish colour. Lapin cherries tend to be dark red and quite big. They're perfect for making jams with. Although there are canned and packaged options, you'll want to get cherries fresh whenever possible. Hand-picking them is the best option, as it gives you the most control over which ones to buy. Go to a local and trusted produce store, and buy a bagful. As a rule, if you're getting the popular red Bing cherries, you should look for the darkest cherries of the lot. Darker cherries are riper, and have a sweeter kick to them. Lighter cherries are generally more sour, and better suited for baking rather than eating them by themselves. Giving your cherries a good wash at home will remove any remaining pesticides, making them safer to eat. This rule applies to all uncanned produce, so make sure to give it all a rinse before you move forward! Putting them under the faucet for around 30 seconds should suffice. Try to avoid washing your cherries prior to storing. Adding moisture will dry them out and hurt their taste, so it's better to wash them right before eating. The most complex and unique aspect of eating cherries is the pitting process. While removing the pit from a cherry isn't necessary, leaving them in means you'll have to spit the pit out afterward, as eating them is mildly toxic. Its easy to eat around the pits of fruit like peaches, but a cherry is so small that it should be removed manually. There are several ways to do this, and it's recommended you try out most of them to see which one suits you best. The best option if you're going to be eating a lot of cherries is a specialized cherry pitter. These simple contraptions are usually reasonably priced, and can make the pitting process several times faster than they would be if you're doing them by hand. If you're not interested in picking up a pitter, you can get a steady momentum going by using a chopstick and a glass bottle. Place the cherry on top of the bottle with the stem on top, and push the chopstick through the cherry. The pit should fall through into the bottle, eliminating any cleanup from other methods. If you're looking for an easy, basic solution to pitting, take a knife and cut around the edge of the stem. Once you've cut around, you can pull the pit out. This process takes significantly longer than the other methods listed, but it'll do in a pinch if you don't have a lot of utensils around. If you're wanting to circumvent the pitting process altogether, you can always purchase a pack of pitted cherries. Keep in mind, however, that these tend to be less fresh than if you were hand-picking them yourself. Arguably the most overlooked part of the way someone eats is where they're eating. Trying to eat somewhere busy and crowded isn't going to lend itself to a memorable snacking experience. Find something where you don't have to worry about anything distracting you from your cherries. You might find it beneficial to add an element of ritual to your cherry-eating. Even if it's just finding a favourite chair to sit in each time you eat them, treating the experience with an air of importance might enrich your experience. It goes without saying that the most important part of enjoying cherries is eating them! The key here is to draw out the experience of eating it; let the cherry sit on your tongue, and let yourself focus on the taste as you bit down into it. Close your eyes, and let your taste buds appreciate each cherry for all they're worth! Savouring food is a lost art in the current age of expedience and efficiency. If you're having a hard time pacing yourself while you eat, try to give yourself approximately 45 seconds for each cherry. It's important to note that cherries are very perishable. In a refrigerator, they might last a week if you're lucky! If you want to save yourself the trouble of constantly going back to the grocery store, you can freeze them in bulk. Bring them out and let them thaw a few hours before you plan on eating them. Frozen cherries are best eaten within a year, although judging from how delicious they are, it's not likely you'll have them sitting around a fraction of that time!", "If you're new to using cherries in your cooking, it's definitely recommended to look online for some standard options. Most often, cherries are used in dessert dishes for their sweet taste. For certain recipes (particularly baking) you'll want lighter-tinted, sour cherries. If you're adding them as an accent, as you would atop a sundae, you'll want them dark and sweet. You don't have to make up your mind right away, but it's a good idea to have some vague idea what you'd like to make with your cherries. This includes washing and pitting them. Remembering to do this is arguably even more important when you're using them in a recipe; if you cherries in a pie, for example, without first pitting them, the entire pie will end up being ruined! The most famous use of cherries in cooking is arguably in pies. Cherry pie is a staple dish in many cafes, and for good reason! You can add cherries into your pie whole if you want, or you can mash them into a thick paste so they're able to disperse more evenly. You can even try baking with cherry jam! There are lots of possibilities when it comes to baking; look up some solid recipes, and you'll end up with a delicious summertime treat. An even simpler way of adding cherries is through salads. Salads tend to be inclusive of all sorts of fruits and vegetables. You won't need too many cherries to accent your salad-- just a few will give a tangy kick to your meal you won't soon forget. In many ways, an ice cream sundae is the ultimate dessert. It can be made even better by adding a cherry atop some whipped cream. While it will taste great, adding cherries as accents has the extra benefit of boasting some visual panache as well. It's an easy way to give your home concoctions the look of fine dining. For sundaes, you'll want to get sweeter, darker cherries. The sour taste of light cherries doesn't compliment ice cream nearly as well. Jam is one of the most versatile creations you can make from fruit. The sweetness in cherries makes them perfect for making jams with. Pit your cherries, pick off the stems, and finely chop them up. Next, add some sugar and pectin, and mix them together until they make an even paste. Next, boil it together. Look up some special recipes, and you'll have your own homemade jam in no time at all. Cherry jam is best served on bread, but it's also great in pies and on ice cream." ], "summary": [ "Know your cherries. Buy your cherries, preferably handpicked. Wash your cherries off in hot water. Pit your cherries. Find somewhere quiet and relaxing to enjoy your cherries. Savour the cherry. Freeze whatever portions you won't eat soon.", "Research some recipes. Prepare cherries as though you were going to eat them on their own. Bake them in a pie. Add them to salads. Accent an ice cream sundae with a cherry! Make a cherry jam." ] }

{ "section_name": [ "Diagnosing Postpartum Psychosis", "Treating Postpartum Psychosis", "Recognizing the Symptoms of Postpartum Psychosis" ], "document": [ "If you think you may have postpartum psychosis, see your doctor or go to an emergency room or urgent care center right away. If someone close to you is showing signs of postpartum psychosis, do everything in your power to get that person treatment – she may be too disoriented or unstable to recognize that she needs help on her own. The doctor should ask for a complete medical history and a detailed description of any symptoms. Provide as much information as you can, and be honest – do not attempt to conceal the severity of your symptoms or act like you are okay when you are not. Note that if the person getting evaluated for postpartum psychosis is not you but rather your wife, partner, or friend, you may need to provide some or all of this information yourself. She may not be in a position to speak rationally or to give a detailed account of her symptoms. Some of the symptoms of postpartum psychosis can occasionally be caused by underlying medical conditions: a serious infection, a very high fever, or a neurological problem, for example. A doctor should evaluate symptoms and perform tests, usually including basic blood work, to rule out potential medical issues. Many women develop postpartum depression after the birth of a baby, and their symptoms can be very debilitating. Some of these symptoms – especially mood swings, extreme sadness, and sleep disturbances – are also indicative of postpartum psychosis. A good doctor will distinguish between these conditions by looking for evidence of psychotic episodes: hallucinations, delusions, paranoia, mania, and the like. Knowing exactly what’s going on is the first step to treating the condition and recovering completely. If the doctor rules out underlying medical causes and notes a psychotic component to the mental disturbance, he or she may diagnose you (or your wife or partner) with postpartum psychosis.", "A woman with postpartum psychosis may insist that she needs to be at home, caring for her baby, but this condition requires that you follow medical advice. Doing otherwise poses a threat to both mother and baby. Many women with postpartum psychosis need to be hospitalized so that medical staff can monitor them until they stabilize. Entering a hospital – especially a psychiatric hospital, as frequently necessary – can be upsetting, especially for new mothers, who may insist that they need to be at home. But this step is often necessary for effective treatment. If your wife, partner, or loved one must be hospitalized with postpartum psychosis, try to assure her that hospitalization is temporary and that full-time, effective treatment will help her get home to her baby as quickly as possible. Do everything in your power to convince her that she is doing the right thing for herself and for her newborn. Women with postpartum psychosis are typically prescribed some combination of antipsychotic drugs and mood stabilizers. When taken as directed, these drugs are generally quite effective. These drugs may or may not be safe to take when breastfeeding, so talk to your doctor and weigh the risks and benefits of particular medications. Remember that treating the postpartum psychosis should be the primary concern, followed by continuation of breastfeeding. Some women benefit from electroconvulsive therapy (ECT). This is a modern form of shock therapy that is sometimes effective in treating psychotic episodes. Postpartum psychosis is a medical condition, and it demands medical treatment. In addition, though, talk therapy may be beneficial, especially the disorder begins to recede. A counselor can help you (or your wife, partner, or loved one) deal with the symptoms of postpartum psychosis and the trauma that the condition can inflict. Moving forward, a counselor can also help you deal with any feelings of doubt or guilt about motherhood, which many women experience after postpartum depression, anxiety, or psychosis. Note that if you are not sure you absolutely need counseling or cannot afford, talking it out with your significant other or family member is amazing therapy in its own. Spending an hour or two on its own can make a difference and can relieve you of some symptoms.", "Women who develop postpartum psychosis often see or hear things that are not really there. These hallucinations may be frightening, upsetting, or disorienting. They may come and go, or they may persist. Hallucinations are one of the major signs that distinguishes postpartum psychosis from postpartum depression, and it requires immediate medical intervention. Confusion also distinguishes postpartum psychosis from postpartum depression. Even healthy new mothers may seem exhausted and mentally foggy, but these symptoms should not evolve into true confusion or bewilderment. A woman with postpartum psychosis may seem puzzled by what’s going on around her unable to understand what others are saying to her. Along with hallucinations and confusion, delusions – strange but strongly held beliefs that a rational person would know to be false – are one of the chief symptoms that distinguishes postpartum psychosis from postpartum depression. Delusions also require immediate medical treatment. They may not cause a woman to hurt herself or someone else, but in some cases, they do lead to violence. These delusions, perhaps in combination with hallucinations, may make a woman paranoid or suspicious. Someone with postpartum psychosis may think her friends and family members are lying to her or trying to hurt her; she may feel that she is being watched or followed. Mood swings are a common symptom for women with postpartum depression and anxiety, and they also play a role in postpartum psychosis. Women who develop postpartum psychosis tend to move quickly from one emotional state to another; they may suddenly find themselves overwhelmingly sad, distressed, irritated, or angry, and they may or may not be able to pinpoint any reason for the abrupt shift in mood. Difficulty sleeping is also characteristic of all the postpartum psychiatric conditions, but it may be especially pronounced in women with postpartum psychosis. They may develop persistent insomnia, or they may feel that they do not need to sleep at all. This symptom can be especially difficult to detect because most new mothers, even perfectly healthy ones, struggle with sleep. Newborns do not sleep reliably, and they must eat frequently, which can disrupt their mothers’ sleeping patterns. For women with postpartum psychosis, though, difficulties with sleep persist even when they are given the opportunity to rest (as when a spouse, partner, friend, or relative agrees to care for the baby temporarily). Postpartum psychosis can make a woman seem manic, agitated, or unusually energetic. She may not be able to sit still or calm down. Women with postpartum psychosis sometimes articulate the sense that they are “going crazy” or “losing their minds.” Do not dismiss these feelings; get help. Technically, postpartum psychosis can develop at up to six months postpartum, but almost all cases occur during the first four weeks. If you are a new mother yourself, or if your wife or partner recently gave birth, pay particular attention to mental and psychological symptoms during this early period. Women with a history of bipolar disorder have a much higher incidence of postpartum psychosis, as do women who have had postpartum psychosis before. Family history may also play a role: if a new mother has a family history of mental illness, her risk of developing postpartum psychosis increases. Be particularly vigilant in these cases. Note, however, that half of all women who develop postpartum psychosis have none of these risk factors. The disorder sometimes occurs for no discernible reason at all." ], "summary": [ "Get medical help immediately. Provide as much information as possible. Rule out potential medical causes. Distinguish between depression and psychosis. Get a specific diagnosis.", "Follow your doctor’s instructions. Understand that hospitalization is often required. Take recommended medications. Consider electroconvulsive therapy. Add counseling.", "Watch for hallucinations. Take confusion seriously. Look for delusions. Pay attention to mood swings. Monitor sleep patterns. Note any hyperactivity. Take feelings of “craziness” seriously. Be especially vigilant during the first few weeks after delivery. Consider risk factors." ] }

{ "section_name": [ "Dealing with Fear", "Understanding Your Fear" ], "document": [ "In addition to past relationships and childhood experiences, negative thinking may be preventing you from loving or being loved. Some people think negative thoughts about themselves or their partners that cause the relationship to suffer. Do not allow a negative thought to go through your mind without addressing and reframing it. Doing so will help you to change your mindset and stop reinforcing your fears about loving or being loved. The next time you have a negative thought, turn it into a positive one. For example, if you are worried about being rejected, you might think something like, “She’s way out of my league. She’s going to dump me.” Or, if you feel unworthy of being loved you might think something like, “You are too ugly for anyone to ever love you, so don’t even try.” These thoughts are damaging to your self-esteem and to your ability to love and be loved. If you are dealing with these types of negative thoughts, you will need to work to silence them and change them. The next time that you find yourself thinking a negative thought, stop yourself and change the thought. If you think to yourself, “She’s way out of my league. She’s going to dump me,” turn it into something more positive. Change it to something like, “She’s a beautiful woman. I am excited to see where this relationship goes.” You might also benefit from some positive self-talk regarding love. Try using positive daily affirmations to develop more positive feelings about love. Positive daily affirmations can help you to deal with the negative emotions that may be part of your fears about love. Take a few moments each day to look at yourself in the mirror and say something positive about love. You can say something that you believe about love or something that you would like to believe about love. Some examples of things you might tell yourself include: “I am worthy of love.” “I will have a fulfilling loving relationship someday.” “Love is a wonderful thing.” Vulnerability is defined as the risk and uncertainty that comes along with emotional exposure. People who fear loving and being loved often have their defenses up in a relationship. If you want to overcome your fear of loving and being loved, you will need to lower your defenses and allow yourself to be vulnerable to your partner. This might sound frightening, but it is an important step to become more comfortable with love. Common defenses against feeling vulnerable include retreating into a fantasy world or presenting yourself in a less than ideal way. Identify the defenses that you use to prevent yourself from feeling vulnerable. What are your defenses? How can you lower them and begin to allow yourself to be more vulnerable? In your next relationship, try taking the long view — using memories of past happiness as insurance for the future or recalling the original commitment and promises made each other. Talking to someone about your fears and feelings may help you to deal with your fears about loving and being loved. If you are in a relationship consider sharing these feelings with your partner. Telling your partner how you feel can open up the possibilities for greater intimacy in your relationship. Make sure that you have this discussion with your partner when you are both calm, not after or during an argument. If you are not in a relationship or if you are not ready to talk to your partner about your feelings, talk to a trusted friend instead. Try starting by saying something like, “I think my past/current relationship problems were caused by some of my fears about love. I am trying to work through those feelings so that the problems do not continue. Would you be willing to discuss that with me?” Sometimes fears related to loving and being love are so severe that you need to get help from a counselor. If your problems continue despite your attempts to make thing better, consider talking to a counselor about these issues. A counselor can help you to get to the root of the problems and deal with them so that you can have healthier relationships in the future.", "The first step in dealing with your issues with loving and/or being loved is to identify the fear that is holding you back. There are many different types of fear that can cause a person to fear loving someone or being loved. Consider your feelings and try to figure out what your main concern is. What are you afraid might happen if you allow yourself to love or be loved? Try writing about your feelings to explore them in more depth. Writing about your fears concerning love may help you to identify the root of your fears and the act of writing may help you to work through some of your feelings as well. One way that you can start to understand your fear regarding loving or being loved is to think back on your past relationships. Consider the problems that arose in the relationship and how you contributed to those problems. What did you struggle with in the relationship? What did you fight about? If you broke up, what was the reason for the breakup? In what ways did you contribute to problems in the relationship? What thoughts caused you to respond in the ways that you did? Sometimes childhood experiences can contribute to our ability to love and be loved. If you had some difficult experiences as a child, you may be carrying to feelings into your adult relationships. Consider things that happened to you or around you as a child and how they might be affecting you as an adult. Was there a lot of fighting in your household when you were a child? Did you feel rejected or unloved by one or more of your parents? How did these experiences make you feel? Many people have fears when it comes to loving and being loved. Among those fears are the fear of getting hurt, fear of hurting someone, and fear of commitment. Consider these different types of fears and try to determine if your feelings align with any of these categories. Fear of Getting Hurt If you have been hurt in previous relationships, you know how painful it is and may want to protect yourself from ever feeling that way again. As a result, you might try to prevent yourself from falling in love in order to avoid having to feel those painful emotions again. Fear of Hurting Someone Perhaps you have hurt people in previous relationships and it made you feel guilty. As a result, you might want to avoid getting into another relationship and causing the same pain to someone else who you care about. Fear of Commitment Maybe the idea of being committed to one person for the rest of your life is terrifying to you, so you don’t allow yourself to get too attached. Fear of Loss of Identity Some people think falling in love means that they have to give up certain parts of their identity, which can be scary and may cause some people may avoid love. Some people struggle to love and be loved because they believe that they are not loveable or not worthy of being loved. This belief can be the result of childhood neglect, rejection, or other experiences that caused you to feel unworthy of being loved. Consider whether or not your feel like you are worth of being loved. Some people fear love because it makes them think about their mortality. Loving someone and being loved back can make the thought of death much scarier because you have more to lose. Some people may even avoid falling in love or being loved because of these negative, frightening feelings." ], "summary": [ "Challenge your negative thoughts. Work to develop positive thoughts about love. Allow yourself to be vulnerable. Discuss your fears with your partner or a trusted friend. Consider talking to a counselor if your problems continue.", "Think about why you are afraid to fall in love or be loved. Think about your past relationships. Reflect on your childhood. Consider some of the most common fears about loving and being loved. Determine if you consider yourself worthy of being loved. Decide if you are having an existential crisis regarding love." ] }

{ "section_name": [ "Submitting Your Application", "Taking the Final Steps", "Gathering the Necessary Information", "Completing the Registration Form" ], "document": [ "In many states, you may be able to apply for registration through the DMV website. This can save you a lengthy visit to the DMV office. In other states, you may be able to begin the process online, but then take care of the rest with a briefer DMV visit. For example, in New York you can use the “E-Z Visit” service. This service will let you begin your application online. As a result, this will reduce the time you need to spend at the registry office. As another example, Pennsylvania will let you renew your registration online, as long as you meet certain qualifications. You will want to check your own state’s site to learn your options. Find out where the nearest DMV office to your home is located. Most states’ websites provide a list of locations. You will want to find the one that is closest or most convenient to you. Some states also allow you to make appointments online. This would reduce your waiting time when you go to register your vehicle. For example, the Nevada Department of Motor Vehicles has an interactive map of the state that illustrates the DMV office locations. When you select the one nearest you, a pop-up box provides you with the address, telephone number and hours of operation for that office. You can also click on a link for directions. Take your completed forms and payment for all required fees to the office. In most states, the registration fee is based on the value of the vehicle that you are registering. You may not be able to plan for the exact amount of the registration fee. Call the office to find out what options you may have for payment. Most DMV offices will accept cash, checks, money orders or credit cards. You should find out which forms are accepted in your new state and try to estimate the amount you will need to pay. For example, the Nevada DMV provides a link on its website for a fee estimate. If you provide your vehicle’s VIN, make, model and year, the link can give you an estimate of the registration fee. Be aware that even this link is only an estimate, and the final fee will not be set until you visit the DMV office.", "Each state sets its own limits for vehicle registration. After a few years, you will need to reapply or at least renew your registration. The renewal process is usually easier and quicker than the initial registration. Many states will allow you to renew your registration on line every year or every 2 years. In Nevada, for example, you can renew your registration online from any computer. You can also quickly renew your registration online in Massachusetts. Some states will give you a temporary registration and mail your plates in 2 to 4 weeks. Other states will have them ready for you immediately. Be sure that you do not leave the DMV office without understanding their process for this. Some states will charge you a fee if you do not return your license plates. New York, for example, requires that you return your old plates when you register the vehicle in a new state. You would need to print and complete the Plate Surrender Application, and then return that completed form with your old plates. Call the DMV or MVA in your old state and find out where to send them. Your old state's agency might also have this information on their website.", "Some states may call the regulating agency the Department of Motor Vehicles (DMV), the Registry of Motor Vehicles (RMV), the Department of Transportation (DOT), the Motor Vehicle Bureau, or some other similar name. Do a quick Internet search for the name of your state and “car registration,” and you should find the information you need to get to their website. For example, if you live in California, you will find the website for the California Department of Motor Vehicles at www.dmv.ca.gov. If you have just moved to New Hampshire, the agency is the Division of Motor Vehicles. In Massachusetts, for example, the office is the Registry of Motor Vehicles. When you move into a new state, you generally must register your car in the new state within a certain time frame. This may be as short as 30 days or less. For example, the website for the Washington State Department of Licensing says that you must register your car in the state within 30 days of moving. In many states, you must get a new driver’s license within your new home state either as part of registering the car or before you can register the car. Each state will have different requirements for registering your vehicle. When you find the website for your new DMV, you should be able to find a list of requirements for registration. Some of the most common requirements include the following: Your identification. You will need to demonstrate some government-issued identification that shows that you match the owner of the vehicle. This may be your driver’s license, passport, or some other state-issued identification card. Proof of ownership. You will most definitely need to provide some proof that you are the owner of the vehicle. This is most likely going to be the Title Certificate, although you may be able to present your registration from your previous state. If you still owe money on a loan, the lender probably is holding the certificate of title. You will at least want to check with the DMV on how to proceed in this case. You can probably get a certificate or statement from the lien holder to verify title ownership. Odometer disclosure statement. In some states, you merely need to provide the odometer reading on your own. In other states, you may need to take your vehicle to a state-approved location and have an odometer reading certified. Emissions disclosure statement. Several states, most notably California, require that your car must pass an emissions test before you can register it. Even if you passed such a test in your prior state, you must get a new certification if you move into California. Bill of sale. Particularly if you have purchased your car recently, you may need to show some extra proof of purchase. Contact either the DMV or your own insurance company to find out what form of proof is required for a vehicle registration. Your insurance company may have a simple form or certificate that they can send you. You may need to have a particular DMV form stamped by your insurance company. Plan ahead, because getting this paperwork may take a few days. In some states, you may need a cursory safety inspection, while other states will require a multi-stage inspection that includes both vehicle operation and emissions or smog certification. Find out your state’s requirements and leave yourself enough time to get it done. When your car passes each stage of the inspection, you should get a certificate of some sort. Make sure that you have this available for the registration.", "If you can access the form online, download and print it at home. If this is not a possibility, you would then need to visit the DMV office to get a registration application form. In either case, make sure that you get the correct form. The form that you need to register a vehicle that is coming in from another state might be different than the form for registering a newly purchased vehicle. If you have questions, call the DMV to ask. For example, if you are registering a vehicle in California, you will need their Form REG 343, which is titled, “Application for Title or Registration.” Read over the form carefully before you begin, to make sure that you complete the portions that apply to you. In some states, a single form will be used for multiple purposes. For example, if you are moving into New York and wish to register your vehicle, the form you use is titled, “Vehicle Registration/Title Application.” The same form is used to register your vehicle, renew or change a registration, replace a lost or damaged registration, title certificate or license plates, get a title, or transfer your license plates. Be sure that you mark the correct boxes. If you are completing the form online, you may be able to type your information directly onto the form and then print the completed, typed form. Otherwise, you should print the form and complete it neatly in ink. If you leave out any information, or if your writing is illegible, your application may be denied, delayed, or incorrect. You will need to provide the year, make and model of the car. You will also need to provide the vehicle’s complete Vehicle Identification Number (VIN). Be careful to provide this accurately. If you make mistakes on the application form, your final registration may include errors. These can be difficult to correct later. You can usually find the VIN on a small plate just under the windshield on the driver’s side of the dashboard. Be sure to copy all numbers and letters of the VIN carefully." ], "summary": [ "See if you can register online. Register in person. Doublecheck the fee payment.", "Ask how long your registration lasts. Receive your new license plates. Return your old plates back to the state you moved from.", "Contact your new state’s Department of Motor Vehicles. Find out about your deadline. Gather the information and documents you will need to register your vehicle. Get proof that your vehicle is insured. Get your vehicle inspected as required.", "Print the form or get a copy. Fill out the form completely. Complete the portions of the form that apply to your registration. Provide the identifying information about the vehicle." ] }

{ "section_name": [ "Preparing the Martini Glass" ], "document": [ " The sugar rim will harden and set in place." ], "summary": [ "Fill a small, shallow dish with water. Fill another small, shallow dish with the sugar and cacao (or espresso). Dip the rim of the cocktail glass in the water. Coat the edges of the dipped glass in the sugar mix. Set the glass aside for now." ] }

{ "section_name": [ "Being Prepared", "Getting Organized", "Communicating Efficiently" ], "document": [ "Give yourself plenty of time to commute to the office and get to meetings or other appointments. Be early to give yourself time to prepare or just catch up on emails or other tasks. Try tracking the time it takes you to get to work every day to see what the true average is, and adjust your timing accordingly. Add a buffer time of 15 or 20 minutes to any given time, and even test out how long it takes to get somewhere in advance of going there for the first time. Get plenty of rest so that your mind stays sharp and thinking efficiently. Have a cup of coffee or tea in the morning if you like, or whenever you need a boost. Take breaks and pause to reorganize your desk periodically. Get up from your desk or take a break from what you’re doing for 17 minutes after every 52 minutes, as studies show this makes for the best productivity. Do a few simple exercises, talk to coworkers, or just take a stroll around the office during this time. Familiarize yourself with the schedule for your boss, yourself, or any other employees you need to keep track of at the beginning of every day. Glance over the schedule periodically so you can save time when making appointments and avoid double-booking or other errors. Keep schedules and calendars open and available to pull up on your computer or phone at a moment’s notice so you can consult them and add appointments in right away. Show up to any appointment ready with materials and clear notes from previous meetings, and a device or notebook to take down minutes and other notes from the current meeting. Ask your boss about anything regarding your role in the meeting, including any special materials like forms or handouts that you can have ready to save time on preparing or printing later. Try sending out an agenda for the upcoming meeting, minutes from the last meeting, or any other relevant materials to all the attendees the morning of or night before. Learn about different types of shorthand and ways to speed up your writing if you take a lot of notes by hand. Take a shorthand course to learn the characters and improve your speed. If you don’t often take notes by hand or you don’t want to learn shorthand, do a typing test. Set a timer for a minute and try typing out a typical email on your phone, tablet, laptop keyboard, and detached keyboard. Then count the number of words you typed on each device. Stick to the device with the highest word count when you need to take quick notes.", "Keep a planner, calendar, and to-do list and update them consistently. Keep them in easily seen and reached places, or have multiple that can be synced together. If you work well with pen and paper, keep a small planner or calendar that can fit in your pocket or purse so you always have it with you. Keep a pen attached if possible so you never have to fish around for one. Have a designated note pad for to-do lists at your desk, and cross things off as you go. If you work better with digital organization, use your phone’s calendar and reminder system to make appointments and receive notifications about them. Try apps like Wunderlist or Todoist to manage your tasks. Make sure you always have notes and other materials with you by syncing calendars, lists, and files across all your devices, which nearly every modern app has the capability to do. Share tasks, documents, and notes with other secretaries, your boss, or other employees with project management software like Basecamp or Trello. Share documents and spreadsheets with Google Docs and use programs like Dropbox or Hightail to send files. Set up a color-coding system to help categorize all of your materials at a glance. Assign a color to each project, day, employee, or any way you want to delineate your work. Use highlighters and colored tabs or labels to mark up files, trays, and notebooks to easily locate the right information. Many web and mobile apps for email, calendars, and lists also allow you to assign a color to each item. Keep your email inbox clean and important information easy to access by filing an email into a folder right away, flagging or marking it as unread if you need to come back to it, or archiving or deleting it if you’re sure you no longer need it. Try making folders for each year, quarter, or month, or label them by project, employee, or type. Try to respond to, delete, or log the email's information elsewhere right away. Set schedules for yourself, like having all emails filed in appropriate folders by the end of the day, and cleaning out and dealing with everything left in your inbox by the end of the week. Keep materials of the same type in a particular place, and designate notebooks and folders to specific projects. Have a specific notepad for phone memos, for example, that always stays by the phone so you never end up taking down someone’s name and number on a napkin. Keep meeting notes in a separate place from other notes so information doesn’t get mixed up and hard to find later. Avoid printing to save paper and opt for online forms or other documents so you can save time and resources. Fill out forms electronically if possible. Scan and save copies of paper files so they’re always available and don’t get damaged or lost. Circulate digital files, reminders, memos, and agendas instead of paper versions whenever possible. Never run out of important materials you use to be organized, like notepads, pens, envelopes, and stamps by buying or letting an office manager/purchaser know when you are on your last box or container of something rather than once they are all gone. Order supplies in bulk from a company like Quill to save money and avoid running out so quickly. Keep supplies organized at your desk or workspace. Use containers, trays, file folders, and other containers that are all labeled or colored for easy sorting.", "Save time and energy by coming up with simple language to reuse for correspondence that you frequently repeat. Have several scripts available for different situations like emails, press releases, or phone calls, which you can copy, paste, and easily edit to suit the specific scenario. Jot down notes on your phone, laptop, or notepad for every meeting, phone message, or other important conversation. Place or move these notes into specifically labeled physical or electronic folders so that you can refer to them later and have records of verbal communication that you may forget in the course of a busy day. Practice your greeting and other important or common information you need to say over the phone. Have the list of phone extensions for your office right in front of you and work on committing them to memory so you can transfer calls quickly. Get to know the special features of your office phone, like sending someone straight to an employee’s voicemail or adding people into a conference call, so you can save time and avoid technical difficulties. Make sure that every form of written communication you send out is spell-checked and free of grammar and punctuation errors. Spend the extra few minutes to read over emails, agendas, and other correspondence to check that everything is correct and save the later time and embarrassment of having to issue corrections or answer emails from confused recipients. Turn on spell-check in the applications you use for documents, spreadsheets, and emails. Turn on this feature in your browser as well to catch any errors while typing on a webpage, especially when posting to the company’s website, social media accounts, or other official platforms. State your purpose for calling or emailing in as few words as possible. Ask direct questions and repeat your name, company, phone number, and email when needed. Provide a time by which you expect or hope to hear back from them so you can deal with communication efficiently. Make sure you’re on the same page and provide reminders by calling or emailing the day before or day-of to confirm appointments and other important engagements. Get back in touch with people you haven’t heard from by sending polite and succinct emails or phone messages to remind them you’re waiting on a response." ], "summary": [ "Be on time. Be clear mentally. Know the schedule. Come to meetings with all materials. Consider learning shorthand.", "Commit to lists and planners. Sync your information. Color-code everything. Clean up your inbox. Be consistent. Save paper and time. Stock up on supplies.", "Stick to scripts. Be a meticulous note-taker. Be efficient and friendly on the phone. Check your grammar. Keep emails and voicemails short and sweet. Confirm appointments and times." ] }

{ "section_name": [ "Getting the Soil Ready", "Planting Clover Seed", "Picking the Right Time and Place to Plant" ], "document": [ "Before you plant clover, you will need to get rid of any unwanted plant growth. You may use a weed killer, to eliminate any existing turf, weeds, or other unwanted plants.Some types of weed treatments, such as systemic herbicides or chemical broadleaf treatments, may require you to wait up to two weeks before planting new ground cover. Follow all label directions carefully. If animals may feed on your clover, if you may allow the clover to flower for bees to pollinate, and if the area drains into existing groundwater, avoid using chemical compounds such as Roundup. Clover seeds will do best if they don't have to compete with weeds while they're getting established. To remove all vegetation, rocks, and debris from the area, till or rake the soil to a depth of about eight inches (20 cm). Tilling a month in advance will give any weeds time to regrow so you can remove them before planting. Tilling now will also make it easier to change the soil if the pH needs to be adjusted. To encourage latent weeds and vegetation to grow, provide the tilled area with a light misting of water every day. This process will help you eliminate weeds in a couple weeks, right before planting the clover seeds. You don't have to worry about watering if you're getting sufficient rain during this time. A couple days before planting, use a spade or small shovel to dig up any weeds that have sprouted up since you tilled the land. This will kill competition and give the clover the best possible chance of thriving. You can also use a scythe to cut them out.", "Clover seeds are very small and lightweight. To ensure they spread evenly, it's best to mix them with another medium that will make them easier to distribute on the ground. You will need about 2 oz. (57 grams) of seed to cover 1000 square feet (93 sq. m.) of lawn. Before planting, mix your seeds with one of the following: Soil (preferably unfertilized, to discourage the growth of weeds) Sand Sawdust Use your hand to spread the seed evenly over the lawn. If you have a large lawn, you can use a broadcast spreader, which you can buy at local garden stores and home improvement stores. You can also spread seed over large areas by smoothing the seed and sand mixture over the ground with a leaf rake turned so that the tines face up. Clover seeds will not grow if they are buried in the ground, but covering them with a thin layer of soil will help to keep them in place and prevent wind or predators from disturbing them. Go over the area you've seeded with a rake that is turned so that the tines face up, and gently mix the seeds into the top layer of soil. Do not rake more than a quarter-inch (6 mm) deep, otherwise the seeds won't grow. Water the seeds immediately after spreading them. This process will help the seeds stick in the ground and encourage germination. Provide the seeds with a light misting of water every day that it doesn't rain until the seedlings grow leaves. During the spring, summer, and warmer fall months, make sure the clover gets about 1.5 to 2 inches (3.8 to 5 cm) of water per week. When planted during the warmer spring or summer months, clover seeds will germinate in one to two weeks. Make sure that the seeds do not have a chance to dry out during the day, or the sprouts will not survive. Once your clover lawn is established, take soil samples at least every 2-3 years. Check your soil nutrient and mineral levels, and make adjustments as needed. Try taking samples in spring one year, and in fall the next year. This will help give you an idea of which nutrients are most needed during different parts of the growing cycle.", "You can purchase clover seeds at garden stores, at most home and hardware stores, and online. You'll need roughly 2 ounces (57 g) of clover seeds per 1,000 square feet (93 square meters) of lawn. The most popular types of clovers for lawns are Dutch White (a perennial that grows to 8 inches, or 20 centimeters) and Microclover (a durable clover that has small leaves and short stems). Inoculated clover seeds of any variety are also popular, because it means you don't have to inoculate them yourself. Inoculation is the process of coating the seeds with a nitrogen-fixing bacterium that allows the clover to produce its own nitrogen. Be sure to store these seeds in a cool, dark place. The best time to plant clover is in spring or summer. To plant in spring, make sure the last frost has occurred, and that nighttime temperatures are staying above 40° F (4° C). The best time to seed clover is between mid-March and mid-August. In warmer areas, you can plant clover in September and October, but plant it at least six weeks before the first frost. In the warmest areas where winters are mild and there's rarely snow or freezing temperatures in winter, you can plant clover all year round. Depending on the size of your lawn, you may have conditions that vary greatly from one area to another, so some areas may not be ideal for clover. Clover is very hardy and will even grow in partial shade, but it will do best when it gets between four and six hours of sunlight per day. Where possible, prune and trim trees, hedges, and brush to ensure the clover gets enough light." ], "summary": [ "Treat the area with weed killer. Till the soil a month before planting. Water the area daily. Remove weeds.", "Mix the seed with sand. Spread the seed. Rake the area. Keep the seeds moist until the clover is established. Test your soil occasionally after your lawn is planted.", "Buy clover seed. Plant according to the season and weather. Choose a sunny location." ] }

{ "section_name": [ "Medicating Your Symptoms", "Making Preventive Lifestyle Choices", "Making Dietary Changes" ], "document": [ "A doctor will administer a Complete Blood Count (CBC), which will show the health of red blood cells, white blood cells and platelets. In order to be considered normal, platelets should be between 150,000-450,000 per microliter of blood. Symptoms of a low platelet count include excessive or easy bruising, and superficial bleeding that appears as a rash on the skin. Additional warning signs include: Bleeding that will not stop after 5 minutes of pressure Nose, rectum or gum bleeding Blood in your urine or bowel movements Unusually heavy menstrual flow Feelings of dizziness or lightheadedness Fatigue Jaundice Because many causes of low platelet count are caused by diseases or medical conditions, your doctor will prescribe the appropriate treatment route for you to treat the condition. This is more effective than merely treating the symptoms. For example, if your low platelet count is a reaction to a medication, your doctor may prescribe a different medication to see if this helps bring up your platelet count. Your doctor may prescribe corticosteroids, such as prednisone, which help slow your body's destruction of platelets. This is usually the first-choice treatment drug. Your immune system may also be overfunctioning, and could be suppressing your platelets. In this case, your doctor may prescribe immunosuppressants. Eltrombopag and romiplostim are medications that can help your body produce platelets. Your doctor may also prescribe oprelvekin (brand name Neumega) or another medicine that has been approved to stimulate the production of stem cells (and thereby platelets). Many cancer patients take this drug as a preventative measure because it is easier to prevent low platelets than build them back up. There's a risk of side effects with this medication, so your doctor will determine whether to prescribe it based on her assessment of your risk of developing a low platelet count. The doctor will also consider whether you have any heart issues, because Neumega's side effects include fluid retention and heart palpitations, which can exacerbate heart conditions. Additional side effects can include diarrhea and other digestive issues.", "Alcohol can damage bone marrow and impair platelet function. It also slows your body's production of new platelets. Heavy drinkers are particularly likely to experience a temporary drop in platelet count. Low platelet count can be caused by exposure to toxic chemicals, such as pesticides, arsenic, or benzene, all of which slow platelet production. If your job requires you to work with chemicals such as these, take the necessary safety precautions. Some medications can cause a low platelet count. Even NSAIDs (nonsteroidal anti-inflammatory drugs) such as aspirin, naproxen (Aleve) and ibuprofen (Advil, Motrin) can have an effect on your platelet count. NSAIDs may also thin your blood too much, which is a bigger problem if you are also having platelet issues. Do not stop taking any medication you have been prescribed without talking to your doctor first. Blood thinners such as heparin are the most common causes of drug-induced immune thrombocytopenia. This type occurs when the medication causes your body to produce too many antibodies, which destroy your platelets. Chemotherapy drugs and anti-seizure medications such as valproic acid may cause drug-induced non-immune thrombocytopenia. This type occurs when your medication keeps your bone marrow from producing enough platelets. Other medications that may interfere with platelet production include: furosemide, gold, penicillin, quinidine and quinine, ranitidine, sulfonamides, linezolid, and other antibiotics. Several viral diseases, such as mumps, measles, rubella, and chickenpox, can affect your platelet count. Getting vaccinated for these diseases can help preserve your health and avoid a low platelet count. You should also talk with your pediatrician about vaccinating your child. Most children are healthy enough for vaccination.", "Before you make any significant changes to your diet, even if you think your changes will be healthy, you should consult with your physician or a registered dietitian. Many health conditions and prescription medications must be taken into account when planning a diet plan, so consulting with a professional will keep you safe and healthy. A registered dietitian is an expert who has completed education, training, and supervision in the field of nutrition. Dietitians can help you determine a healthy diet and fitness plan that will account for any health conditions you have and medications or supplements you take. Implementing changes to what you're eating on a daily basis in a gradual fashion will help your body adjust appropriately. Sometimes altering your diet can cause unpleasant symptoms as your body adjusts to the new foods and eliminates the remnants of the old foods. Making gradual changes will also ease any cravings you may feel for what you used to eat, such as sugary treats or salty snacks. Folate is a water-soluble B vitamin; folic acid and food folate are both sources of folate. Folate deficiency can cause your bone marrow to have difficulty making enough platelets. The recommended daily intake of folate varies, but adults should usually have between 400mcg and 600mcg a day. A full list of recommended daily allowances by age can be found at the National Institutes of Health website here. Beef liver, leafy and dark green vegetables, legumes, fortified cereals, and nuts are good sources of folate. If you don't consume enough vitamin B12, your bone marrow may have difficulty making enough platelets. Vitamin B12 is also essential to red blood cell formation. The recommended daily intake of B12 varies, but adults should usually have between 2.4mcg and 2.8mcg daily. A full list of recommended daily allowances by age can be found at the National Institutes of Health website here. B12 is commonly found in animal products, so vegetarians and vegans may need a supplement. Good dietary sources of B12 include shellfish, beef liver, fish, fortified cereals, and dairy products. Foods containing probiotics, such as yogurt and fermented foods, may help improve the immune system. Probiotic bacteria may also help regulate the immune system, which may help people with autoimmune disorders (a common cause of low platelet count). Good sources of probiotics include yogurt with live cultures, kefir (fermented milk), kimchi (Korean fermented vegetables), and fermented soy products such as tempeh, miso, and natto. Eat a wide variety of foods, particularly different fruits and vegetables. Eating widely will help your body get all of the nutrients it needs. In addition, try to eat locally; buy produce when it's in season in your local area. Not only will you be getting the freshest produce, but there's also less chance it has any additives or pesticides in order to keep it fresh for transport across long distances. Visit the grocery store often to shop for fresh produce because the nutrient content decreases with time. Instead of doing all of your shopping on one day, plan to go to the store a few times per week. Always choose fresh varieties over frozen and canned foods. For example, if you have the choice between fresh corn on the cob and canned corn, go for the fresh. Replace these foods with whole, unprocessed food. For example, eat whole grain cereals, brown rice, and whole wheat products. Again, read the labels of products as you shop. Reduce the amount of white flour, white rice and processed foods you consume because these have been and \"refined\", or stripped of their nutrient-rich coating. Be sure as well to reduce the amount of white sugar you consume, as well as other sweeteners, such as fructose, corn syrup and honey. Cut back as well on fruits with lots of sugar, including mangoes, cherries, and grapes, as well as sugary fruit juices. Sugar can contribute to promoting high levels of acidity in the body." ], "summary": [ "Visit the doctor at the onset of low platelet symptoms. Treat the underlying medical condition. Take prescribed medication.", "Avoid alcoholic drinks, such as beer, wine, and hard liquor. Avoid exposure to toxic chemicals. Ask your doctor about medications you're taking. Get vaccinated.", "Consult with a doctor or registered dietitian. Make any changes to your diet slowly. Eat foods containing folate. Eat foods containing B12. Eat probiotics. Eat a balanced diet of fresh food. Eliminate processed and sugary foods." ] }

{ "section_name": [ "Using a Microwave Oven for Small Wood Pieces", "Speeding up the Drying Process for Large Lumber", "Using a Conventional Oven for Medium Pieces" ], "document": [ "using a postal scale. Electronic postal or pocket scales can be purchased from office suppliers and big-box stores. Set it to measure grams, place your wood onto it, and take note of your wood's weight. If you'd like to keep your scale clean, place a container onto the scale, hit \"Tare,\" and then place the wood in. Use a scale that has an accuracy within 0.1% for the best results. Otherwise, accuracy should be at least within 0.035 ounces (0.99 g). For pin-type moisture meters, press the 2 tips into the wood and activate it for the moisture reading. For pinless meters, press the base of its scanning plate against the wood and turn the meter on. Record the moisture content, which will be a percentage between 0 and 100. Purchase moisture meters from home hardware stores and online suppliers. Place 3 to 5 paper towels onto the microwave oven's plate and place your wood on top. Most ovens come with a \"Low\" setting and a \"Defrost\" setting that is slightly higher. Set it to \"Low\" and look out for smoke—this is a sign that you have burnt away some of the wood weight and volume and any moisture measurements will be inaccurate. Never let wood pieces touch if you're heating multiple samples or they can light on fire. For most microwaves, the next heat level above \"Low\" is \"Defrost.\" Layer 5 paper towels onto the microwave oven's plate, place your wood on top, and set your microwave to \"Defrost.\" If you don't mind waiting, you can set it to the lowest setting, and wait about 4 minutes instead. If you smell smoke or burning on \"Defrost,\" switch to the \"Low\" heat setting. Following the first round of heating, weigh your samples on the scale and record the weights. When drying wood, you will notice each piece loses weight, which is a sign that moisture is leaving. The goal is to continue heating your wood pieces until there is no weight change and each of their moisture contents is stable. Remember that different types of wood dry at different rates. Don't be surprised if some pieces lose moisture slower or faster than others. Heat the wood in intervals of 45 to 60 seconds with a 1-minute rest in between each. For highly accurate scales, you shouldn't be able to detect variation more than 0.1 gram once the drying process is done. For gram scales, stop when you get about 5 or 6 readings that are the same. Moisture meters can also detect moisture content, but the weight method is the most accurate. Calculate the moisture content following the final heating by using the following formula: (Wet Weight – Oven Dry Weight / Over Dry Weight) x 100.", "as fast as possible. If you have just cut down a tree, make the wood into lumber as soon as you can. Processing opens up the wood and helps the drying process, which can prevent stain and rot from affecting the wood. Try and find an indoor location like a hayloft or shed or an outdoor location that is in the shade. Avoid locations like garages which likely don't have enough airflow. Never store wood in the basement or inside boxes as they dry, they definitely won't have enough airflow. Remember that your wood needs to dry in an area with a similar moisture content that the finished product will be exposed to. For example, if you plan to use the wood to make a chair that will be placed in a dry area of your home, store it in an area with similarly low moisture content Point an electric household fan toward your wood between your cutting sessions to improve airflow. This circulation will help your wood dry in at least half the time that it normally would. Exposed ends can lead to drying that is too fast, which paves the way for end-grain cracking and splits. And since moisture escapes wood 10 to 12 times quicker from the ends, leaving them exposed is damaging to the wood. Apply paraffin wax, shellac, polyurethane, or latex paint to the ends in a uniform manner so that both are completely covered. Try to do so as soon as possible—within minutes—for the best results. Purchase specially formulated end grain sealers from woodworking or home hardware stores if you don't mind paying a bit more money. When you're cutting your lumber, cut the pieces to the same lengths and thicknesses. Afterward, these equal dimensions will make it easier to stack them in a manner that exposes each side to air. Use small pieces of 3⁄4 by 11⁄2 inch (1.9 cm × 14.0 cm) wood, also known as stickers, to create space between each side and increase ventilation. Use spacers every 12 inches (30 cm) for thinner pieces and 16 inch (41 cm) or 24 inch (61 cm) spacing for thicker pieces. Don't cover the entire pile of wood to the ground—this will hold in moisture. By just covering the top, you can ensure that each piece is adequately shaded without trapping moisture. Skip this step if you're storing your wood indoors or somewhere with adequate shade. If you're using a pin-type moisture meter, press the 2 tips of the device into your wood. Afterward, turn it on and examine the moisture reading. For pinless meters, press the base of the scanning plane to the wood and activate it. Moisture readings are a percentage between 0 and 100. Buy both types of moisture meters from online suppliers and home hardware stores.", "After setting the heat, place one kitchen rack on the bottom and another in the center. Now, place a large baking pan on the bottom rack and put an oven thermometer onto the center rack in one of its far corners. If your oven doesn’t let you set the temperature to 217 °F (103 °C), set it to the closest increment, such as 215 °F (102 °C). Monitor your oven thermometer every 10 minutes. If it's too high, lower the temperature, and if it's too low, increase it. Always adjust the temperature by the smallest increments for optimal accuracy. Turn on your kitchen fan if it has one—this will ensure optimal airflow. Be sure that none of the pieces are touching. For smaller pieces, lay them perpendicular to each rung of the oven rack to prevent them from falling through. Continue monitoring the oven thermometer every 10 to 15 minutes and adjust temperature accordingly. After 1 hour has passed, remove 2 to 3 wood pieces of varying sizes from the oven. Measure their moisture content using a moisture meter. Continue heating the pieces for 15-minute intervals until the desired MC or until the moisture levels do not decrease anymore. Purchase moisture meters from home hardware stores and online suppliers." ], "summary": [ "Weigh your wood samples Measure the moisture content (MC) with a moisture meter. Microwave 15% to 25% MC wood at the lowest setting for 45 to 60 seconds. Heat 30% MC or above wood for 1.5 to 3 minutes at the second-lowest heat level. Weigh your samples after the first round of heating. Continue heating your wood and weighing it until there are no weight changes.", "Process your logs Store your wood in a shaded location with ample airflow. Seal off the ends of each piece of lumber immediately after cutting to prevent moisture decay. Stack your lumber uniformly to expose all sides to airflow. Cover the top of your wood with a tarp or plastic sheeting. Measure the moisture content (MC) of your wood with a moisture meter.", "Preheat your oven to 217 °F (103 °C) and monitor its temperature. Adjust your oven settings until it hits 217 °F (103 °C). Place your wood onto the center rack for 1 hour. Test your wood's moisture content (MC) after 1 hour and reheat for 15 minutes increments as necessary." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Dealing With Chronic Pain Medically", "Dealing With Pain By Staying Active", "Dealing With Pain By Relieving Stress", "Dealing With Pain Through Alternative Means" ], "document": [ "Start with your primary care doctor who can initiate an evaluation with blood work, imaging, and a trial of some medications and refer you to the right specialist. Let your physician know if you have a history of addiction, as you may be at higher risk for addiction to painkillers. If your pain is due to the aftereffects of cancer treatments, talk to your oncologist. Pain specialists and oncologists have the most experience dealing with the many complex issues surrounding the treatment of pain. The first step in the medical management of pain is to determine the cause of the pain. The pain may be from disorders such as arthritis, fibromyalgia, cancer, and more. It might take additional studies, evaluation, and time to find the source. Once the underlying cause is determined, then treatment can be discussed. You may need to see a number of different doctors, including a rheumatologist, orthopedic, neurologist, and/or physical medicine and rehabilitation specialist. After you determine the cause of your pain, you and your doctor can discuss the use of medication. In general, acetaminophen (Tylenol) or NSAIDs (Aleve, Advil, aspirin) are used first. The idea is to start first with medications with the fewest side effects. For all these pain medications, it is very important to follow the instructions exactly as written. If the instructions are not clear, make sure you ask your doctor, nurse, or pharmacist to explain them until you are very clear on when and how to take the medication. Report any side effects or problems with the medications right away. Under some circumstances, tricyclic antidepressants such as amitriptyline may be used to control pain. A third class of drugs that may be used are the Serotonin and norepinephrine reuptake inhibitors (SNRIs) such as duloxetine (Cymbalta). Corticosteroids are primarily used for inflammatory rheumatology and autoimmune disorders. Sometimes a short course is ordered to treat acute pain as well. Anticonvulsants such as gabapentin (Neurontin) or pregabalin (Lyrica) have been shown to be useful for some types of nerve pain, including fibromyalgia and neuropathies. Opiates are generally reserved for pain that doesn’t respond to other pain medications. They should be used only for a short period of time and/or after you and your doctor develop a careful treatment plan, as opiates are highly addictive. It is very important to be aware of and stick to the dosage recommended by your physician to minimize the chances of developing a problematic tolerance to the pain medication. Tolerance is defined as “a phenomenon or adaptation of the body over a period of time in which one or more effects of a drug become less with repeated use at the same dose.” This is often referred to as becoming “immune” to the action of the drug. It is important to understand that tolerance is not an addiction. Tolerance is the body’s adaptation to the drug. The problem with tolerance is that more and more drugs are needed to achieve the same effect, and increasing doses also means there is an increased risk of dangerous or unacceptable side effects and the chance of an accidental overdose. Following the dosage schedule can slow down the tolerance process. More and more pain management programs are interdisciplinary and utilize many different professionals with a wide diversity of skill sets that can help you deal with chronic pain in the healthiest way possible, improving your quality of life as much as possible. This team first includes you. The pain management team can also include a physician and nurses, in addition to physical, massage, occupational, recreational, and psychological therapists. There may also be social workers, nutritionists and other support staff. The important thing for you to remember is to access the team and make use of the services they have to offer you. You should consider including a physical therapist as part of your pain management team. A physical therapist can help you manage pain by giving you bodily treatments catered towards relieving your pain. These exercises include strengthening exercises, flexibility exercises, manual therapy, posture help, and body mechanics instruction.", "Try to stay as active and as socially engaged as you can. When you are dealing with chronic pain, sometimes having people around you can be the very last thing you want; however, having people around can also distract you from the pain and allow you a few moments, or maybe more, to forget the pain. Humans are social creatures and while you may not always want to have people around, and don’t need to 24/7, it has been shown that social contact can have significant effects on pain perception. Socializing can help alleviate loneliness and depression, which can negatively affect chronic pain. As social creatures, finding others who truly understand what you are dealing with can be a significant comfort. Support groups also help you not to feel so alone. The people in the group may be able to offer advice and coping techniques. To find a support group for people dealing with chronic pain, start by looking at the groups at the American Chronic Pain Association or the National Fibromyalgia and Chronic Pain Association. . Exercise has been shown to increase the production of endorphins, which naturally reduce pain. Exercise also strengthens muscles along with reducing the risk of obesity, heart disease, and diabetes. Try low-impact activities, such as yoga, Tai Chi, walking, swimming, cycling, or strength-training. You will need to talk to your physical therapist and other members of your pain management team to determine whether stretching exercises, strengthening exercises, aerobics, or weight training is best for you. Make sure to find the right level of activity for you. If you do too much, you may have increased pain the next day; however, staying inactive for too long can lead to further problems with pain and mobility. Find the right exercise and amount of activity for your condition. Staying busy and engaging your mind and body in activities that distract you from the pain can be an effective management strategy. Try reading or listening to music. These activities may not be able to let you forget the pain, but it can help you take control of your life. Consider finding a hobby that lets you get out of the house and connect with other people.", "Deep breathing is one relaxation technique that can help reduce stress. Learning to relax may help decrease pain. Lie flat on your back. Use pillows under your knees and neck to make sure you are comfortable. Put your hands palm-down on your stomach, right below the rib cage. Place the fingers of your hands together so you can feel them separately and know you are doing the exercise correctly. Take a long, slow, deep breath through your nose by expanding your belly. This ensures that you are using your diaphragm to breathe rather than your rib cage. Your fingers should separate as they lie on your belly. Exhale through your mouth. Do this as often as you can. Use a variation of a Chinese Qigong breathing exercise. Sit down comfortably. The lungs' natural rhythm will take over immediately. Take three short inhalations through the nose. On the first intake, lift your arms, reaching in front, keeping the arms at shoulder levels. On the second intake, move your arms to the side, keeping the arms at shoulder levels. On the third intake, lift your arms over your head. Repeat 10 to 12 times. If either exercise causes any dizziness, stop. Do these exercises as often as you need. Another way to decrease stress and cope with pain is through progressive muscle relaxation. Start with your toes. Tighten them by curling them under your feet. Hold for five to 10 seconds. Then slowly relax the toes. Move on to the feet next. Tighten all the muscles in your feet and hold for five to 10 seconds. Then slowly relax the feet. Move up through your legs, thighs, abdomen, arms, neck, and face, tightening the muscles in each area. Relax slowly every time. Positive visualization can be a form of meditation. Positive visualization and meditation can help relieve stress, which can help ease discomfort and lessen pain. Pick a favorite spot and get comfortable. Remember a favorite place. Close your eyes and picture that place. Keep the image in your mind. Breathe deeply as you keep the picture in your mind. Don’t worry if you lose the image. Just take a breath and start again. Until you have some practice, you may need to start again a few times. Try and make sure you do this during a time that you are least likely to get interrupted. Look into doing guided imagery through YouTube videos or apps. Using positive affirmations may be effective in helping change your mentality about the pain and lift your mood. Publically say positive things about yourself and your pain. Positive self-talk can help boost your mental perception of the pain. Some people write down their positive affirmations on sticky notes and post these notes everywhere they can. Use the present tense and repeat as often as you can. Examples of positive affirmations are: Yes, I can. I can get through the pain. I am getting better. I feel better every day. I can control my pain.", "Chiropractors work with the alignment of your musculoskeletal structure to encourage healing and pain relief. Chiropractic care generally is an alternative treatment for pain in your muscles, joints, bones, cartilage, ligaments, and tendons. Chiropractic care is used most often for back, leg and neck pain. Another common alternative therapy for chronic pain management is acupuncture. Acupuncture can be very beneficial for arthritic pain, migraines and other forms of chronic pain. Before getting acupuncture, take the time to learn about acupuncture, where to find a reputable, experienced practitioner, and think about whether it is a treatment for you. Talk to your pain management team to get recommendations for either an acupuncturist or a chiropractor. Getting a massage will not only help relieve tension, but it may also help relieve stress. These two things can lead to increased pain. Massages are good for all pain, especially back and neck. Find a massage therapist who specializes in chronic pain. For patients with fibromyalgia, normal massage can be very painful so make sure to let the therapist know and to ask for light, gentle techniques. Research is showing that inflammation may play a part in chronic diseases. Though research is ongoing, it may be that diet can help — by avoiding certain foods, and including those with anti-inflammatory properties, you may be able to reduce your pain. An anti-inflammatory diet is similar to the Mediterranean Diet. Emphasize lots of fruits and vegetables, snack on nuts, eat fish packed with omega 3's, and healthy fats (monounsaturated and polyunsaturated). Include these anti-inflammatory spices in your cooking: turmeric, ginger, cinnamon, garlic, cayenne, black pepper, and clove. Foods to avoid or minimize include sugar, saturated fats, trans fats, excessive omega 6 fatty acids, gluten, casein, refined carbohydrates, mono-sodium glutamate (MSG), aspartame, and alcohol. If medical marijuana is available to you, that is an approach that has proven very effective for many people. Studies are indicating that medical marijuana is a safe and effective approach to pain relief. Discuss this option with your pain management team and find out if it is legal where you live." ], "summary": [ "Talk to your doctor. Determine the cause of the pain. Decide on a medication. Follow medical dosage instructions. Work with your pain management team. Get physical therapy.", "Stay social. Seek out support groups. Exercise Distract yourself with activities.", "Try deep breathing exercises. Do progressive muscle relaxation. Use positive visualization. Say positive affirmations.", "Try chiropractic care. Consider acupuncture. Get a massage. Try an anti-inflammatory diet. See if medical marijuana is available." ] }

{ "section_name": [ "Identifying Your Symptoms", "Getting a Diagnosis and Treatment", "Considering Your Risk Factors" ], "document": [ "Pain is one of the most common symptoms of kidney stones, so you may notice it before anything else. Pain from a kidney stone is usually very sharp and severe and can even be incapacitating. You might feel pain in different places and at different times. If you have kidney stones, then you may feel pain that: Is near your groin and lower abdomen Is located on the side of your back around your ribs Comes and goes, but will worsen over time Becomes more intense and then less intense Happens when you try to urinate Changes in your urine may also signal that you have kidney stones. To determine if you have kidney stones, watch for urine that is: Brown, red, or pink in color Cloudy Bad smelling Changes in how often you need to urinate can also signal that you may have kidney stones. You may have kidney stones if you: Feel like you need to urinate even if you just went Find yourself going to the bathroom more often that is normal for you Sometimes kidney stones may cause you to feel nauseous or even to vomit. If you have been nauseous and/or vomiting, then this may also indicate that you have kidney stones. If you notice any severe symptoms, then you should go to an emergency room as soon as possible to get treatment. Severe symptoms to watch for include: Severe pain that makes it impossible to get comfortable Pain that is accompanied by nausea and vomiting or fever and chills Bloody urine Having a hard time urinating at all", "Kidney stones can become more severe and painful if left untreated. If you think that you may have kidney stones, then you should see a doctor as soon as possible. Your doctor can diagnose your kidney stones based on your symptoms, a blood or urine test, or by using imaging such as a CT scan. Getting a CT scan is the most accurate way to determine if you have kidney stones. Your doctor can also use the results of the kidney stones to determine where the stones are at and how big they are. If you are diagnosed with kidney stones, then your doctor will recommend the best course of treatment for your situation. This may include drinking plenty of water in order to help pass the kidney stones or administering special medications to help you pass the stones. If you kidney stones are large, then your doctor may need to use something called “extracorporeal shock wave lithotripsy” or ESWL. This procedure breaks large stones into smaller ones so that you can pass them more easily. Your doctor can also use a scope to break up a stone that is trapped in your ureter and make it easier for your body to pass. Be aware that surgery may be required for severe cases of kidney stones that do not respond to other forms of treatment. If your pain is severe, then your doctor may prescribe a prescription pain-killer. But in less severe cases of kidney stones, an over-the-counter pain killer will help to numb the pain. You may take ibuprofen, acetaminophen, or aspirin depending on your medical needs and personal preferences. Ask your doctor for a recommendation if you are not sure what to take. Read and follow the product instructions for any medicine that you take.", "The strongest risk factor is a history of kidney stones. If you have already had a kidney stone, you have a greater risk of developing more. It is important that you take measures to reduce any other other risk factors. If someone in your family has had kidney stones, then you may be at higher risk of having kidney stones as well. Consider your family member's experiences with kidney stones as you think about whether or not you may have them. Not drinking enough water is another risk factor in developing kidney stones. Water helps to dissolve minerals that may form kidney stones in your body. The more water you drink, the less likely it is that these minerals will cling to each other and form stones. Eating an unhealthy diet can also increase your risk of developing kidney stones. If you eat a lot of protein and/or a lot of salty, sugary food, then you are at higher risk of developing kidney stones. Think about what you eat in a typical day to determine if this is one of your risk factors. Recent recommendations are to avoid sodas containing phosphoric, such as colas, as these increase the risk of kidney stones. Being obese is another risk factor for kidney stones. You are considered obese if your BMI is 30 or higher. Check your weight and BMI to determine whether or not this may be one of your risk factors for kidney stones. Keep in mind that if you have recently gained weight, then you may also be at risk of developing kidney stones, even if you are not obese. Some medical conditions and surgeries can also put you at higher risk of developing kidney stones. Consider your recent medical history to determine if any medical conditions or surgeries may have increased your risk for kidney stones. Some conditions and surgeries that can increase your risk of kidney stones include: Inflammatory bowel disease Gastric bypass surgery Chronic diarrhea Hyperparathyroidism Urinary tract infection Cystinuria" ], "summary": [ "Determine if you have any pain that may be related to kidney stones. Check for changes in your urine's color or smell. Identify any changes in urination habits. Pay attention to nausea. Watch for severe symptoms.", "See your doctor for a diagnosis. Follow your doctor's instructions for treatment. Take over-the-counter pain relievers to cope with pain.", "Consider your medical history. Ask family members about their medical history. Drink more water. Follow a healthy diet. Lose weight if you are overweight or obese. Identify any medical conditions or surgeries that may have put you at risk." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Dressing Like a Parisian", "Getting Parisian Hair and Skin", "Getting the Parisian Vibe" ], "document": [ "Pay attention to the feet! Shoes help complete the overall look in Paris. You’re not going to see a lot of Parisians slumming it around the city in tennis shoes. Cheap or scuffed shoes will give you away as a tourist. Instead of throwing on tennis shoes, invest in a nice pair of leather shoes or, especially, ballerina flats. Black ballerina flats go with everything, and they are comfortable. Leave the UGG boots and flip flops at home, too. You don’t need to wear heels that are too high. In Paris, it’s considered tacky to wear super high platform heels. When dressing down, you will likely see Parisians wearing the ballet flats, short boots or tall boots. When dressing up for a more formal event, women will wear lower high heels, but not wedge or spiked heels. Get your shoes shined, and take good care of them. One pair of expensive shoes that lasts forever is a good bet in Paris. Parisians wear nice shoes even when they are in casual settings because they believe that the shoes elevate the overall look. In Paris, you won’t see a lot of women wearing unnatural colors (think lime green) or anything too gaudy. The same is true with fabrics. Avoid anything synthetic. Avoid distracting patterns, too. Instead, stick with classic neutral colors, such as navy, white, black, or tan colors. One benefit of sticking with neutral colors is that you can easily mix and match them with other pieces of clothing. They’re versatile. Parisians choose neutral colors for both formal or informal settings. Mariner stripes are an exception to the no busy pattern rule. They are very Parisian, and they are worn in casual wear most frequently, paired with jeans or casual trousers. Parisian style is sometimes compared to New York style, and one thing they have in common is choice of color. The major color in any Parisian’s wardrobe is black. You will see black worn in dresses, jackets, and trousers. Throw a white T-shirt or buttoned-down dress shirt under a black blazer and wear skinny black jeans, and you're set! Black is a slimming color, and it’s instantly sophisticated. When in doubt, wear black! One benefit of black is that it can work for more casual or formal settings. A black evening dress works well for a formal night out in Paris. The runner-up color most commonly seen in Parisian outfits is gray. Overall, the color palette in Paris is very understated and elegant. There is a basic style that you will see over and over again In Paris. If you want to master Parisian style, start with it. Consider it the typical Parisian's \"uniform.\" The basic uniform is a blazer (very tailored), with skinny jeans, a T-shirt, and, if you’re a woman, ballet flats or heels. Again, think about wearing this uniform in the right colors – black or grey. Keep the accessories to a minimum to pull off the look. Go for a layered look, such as a shirt under a sweater and coat. Mix classy with casual. You want to look like you threw the outfit together. A great tailored blazer is a must. One of the most important things to Parisians is to make sure clothes fit well. Think tailored, not shapeless. Ill-fitting dresses, pants that are too tight or too big, and dowdy, boxy jackets are all not going to cut it in Paris. French women dress for their body type, no matter what it is, and they enjoy slim-fitting clothing that accentuates curves. They don't try to hide their curves in too-baggy clothing. Clothing won't fit as well if you just get it off the rack. Parisians visit tailors. Some boutiques even tailor clothes on the spot. The seams will be stronger and better. The clothes will likely last longer. Parisians are known for their sex appeal, but they achieve this without showing too much skin. They dress for comfort, and they don't throw their sexuality in your face. The rule is to not show too much of your legs, cleavage, or butt at one time. If you’re going to show a little leg, for example, don’t wear a low cut dress at the same time. If you’re trying too obviously to look sexy, that’s usually going to be less sexy, ironically. Too much cleavage is not common in Paris. Cramming yourself into a too-tight, too-revealing, too-short dress? That speaks more to Las Vegas than Paris. Learn to be sexy through understatement and confidence. In Paris, people tend to have a few staple items that are quite expensive. They actually save money in the long run because their clothes last longer. However, they have fewer clothes overall and tend to wear the expensive staples over and over again for a better look. They mix and match and are not fans of wearing something once and then discarding it. Think of it this way. They have higher quality clothing but own less of it overall. They might purchase a $1,000 trench coat, but they’ll wear it for years. They will likely own a nice fitted dress shirt, a blazer, a great coat, and a pair of trousers. Think smart when you’re spending your money. You don’t need a lot of things; you just need a few good things. Shop at high-end stores that take pride in fine fabrics. Parisians will focus on the tiny aspects of an outfit or look to create an overall sophisticated and polished look. Don’t go out with chipped nail polish, in a shirt that’s wrinkled, or in a shirt that’s ripped. Parisians will notice and think you're not respecting yourself. Women often choose formal dresses with subtle but intricate bead work or even a large white flower, bow, or brooch. Wear a scarf. Parisian women are very fond of scarves. It’s a signature accessory. Wear the scarf looped several times around your neck with a blazer and a T-shirt. It's one of the best known cliches about Parisians: That supposedly they wear berets. The problem is, it's not really true. If you wear a beret in Paris, most people will probably recognize that you're a tourist. It's more the tourist's idea of Paris than the actual Parisian's. Instead of a beret, try wearing a fedora hat. Sophisticated hats are sometimes worn in Paris to elevate an outfit's look. Another hat to avoid if you don't want to look like a tourist is a baseball cap. Put the baseball cap in the same category as tennis shoes: You won't look Parisian with them on. Men in Paris share a lot of dressing commonalities with their female counterparts: They dress somewhat formal even in casual settings, and they pay attention to fit and shoes. Parisian men wear leather pointed shoes in neutral black or brown that lace up, for informal wear or formal nights out. Men tailor their clothes so that their trousers are cut more narrowly. They won’t have a sagging cuff, crotch or armpits. Scarves are not only for women in Paris. You will often see them on men, worn over a T-shirt or with a blazer. Parisian men prefer cotton, linens, cashmere, wool, denim and leather. Parisian men wear clothing that highlights the silhouette. For men, jeans, a bomber jacket and T shirt can work well. Suits are important, as are linen shirts. French men also choose a fitted, slim style in their suits as well as their jeans.", "French women like to shampoo and then air dry their hair and then wait a day. They think their hair looks better on day two, and they’re not fans of blowouts. If they do choose to dye their hair, they will likely keep it very close to the original color or to hide any gray. The look is natural and a little tousled. They get their hair cut frequently, and prefer short crops or hair that just hits the shoulder. They also don’t wash their hair every day. You will sometimes see French women pull their hair into a messy bun. Parisians think healthy hair and a good haircut are key and don’t load their hair with styling products or use a lot of heat on it. Keep the accessories out of your hair. No bows, headbands or clips! They also don’t leave the house with wet hair. Parisian women don’t worry that their hair is not immaculately kept in place. One natural hair mask they use is to mix together rum, honey, two egg yolks and lemon juice. Apply it to the hair for 30 minutes, and then rinse with cold water. French women rarely use hair dryers. Instead, they air dry their air and towel dry it as much as they can. French women aren’t big into eyeliner. They’re more into using the lips as the dominant feature when it comes to makeup. Classic red lipstick is used as a fashion accessory. French women don’t think they need a lot of other makeup if they’re wearing red lipstick. It makes the only statement they need! Don’t wear lip liner though. Keep your teeth white and clean by brushing them with baking soda once a week. White teeth with red lipstick is a better combination than coffee or cigarette-stained teeth would be. Play up your lips or eyes, but never both at the same time. If you play up both, the makeup will seem too obvious. To Parisians, great skin is a fashion statement, and they take care of their skin from an early age. Skin care is more important than makeup to Parisians. Skin should look natural. It’s about accenting what you have naturally. Don’t contour your face. Dark shading ruins natural beauty and glow. French women might add highlights to the face, but they aren’t fans of contouring. Protect your skin. Parisians take great pride in trying to have healthy skin. They understand how dangerous the sun can be and don’t go out without a hat or sunscreen. Use a mask on your skin once or twice a week, such as an acacia honey mask. Apply it, and then rinse off with cold water. French women don’t wear a lot of foundation. They wear a lot of moisturizer and do use concealer to hide imperfections. It’s considered very French to wear a smoky eye. Parisians will go for a messy looking smoky eye that has a cream-based texture to it. Avoid glittery eye shadows, perfect lashes or too much makeup. French women are likely to use a single product. They will dab on a little blush and a little concealer and maybe some mascara. To create a smoky eye, apply kohl or gray eye shadow under the lower lash line and on the top lash line, and smudge it a little bit. French women also groom their eyelashes with brown pencil. They might add on a little lip balm. They aren’t fans of powder eye shadows.", "French people take pride in how they look, and they take pride in how they dress. You won’t see them dressing down for comfort outside the home. For example, don’t wear yoga pants or hoodies to go to the coffee shop or grocery store. Pay attention to your dress at all times when outside the house. Take pride in what you’re wearing even for mundane activities and on typical days. It’s about an attitude. Even in casual wear, a Parisian is more likely to toss on a blazer (over a T-shirt) than wear a hooded sweatshirt. Carry yourself with confidence, and walk with your head held high and your posture straight, knowing that you’re dressed well and will command respect as a result. Parisians are not afraid to keep and show small physical imperfections, even though their clothing is impeccable. They are all about natural beauty. Don’t worry if your nose is a bit big or your teeth crooked. For example, Vanessa Paradis is considered one of the world’s great French beauties, and she has never fixed the prominent gaps in her teeth. Along those same lines, don’t pluck your eyebrows too much or augment your lips with fillers. Try not to have more than two colors in your hair. The key to the entire style is to augment your natural beauty subtly and to do so in a way that doesn’t look like you are trying too hard. For French women, it’s about working with what they naturally have, not changing who they are or their overall look. French women eat what they want, but they exercise portion control and are known for their slim physiques. They take great care of their hair and skin. French women grow bored by indoor workouts. They are not into the American workout regimen. You won’t see many of them in the gym. Instead, drink a lot of water. A key to beautiful skin is to drink water all day long. Mineral water spray can also spruce up the skin. The hair, skin, and body are the base for the overall Parisian style. Take care of your skin using cleanser, gel cream, and cleansing milk suitable for your skin type, oily, combination, normal, dry etc.. Eat organic food with little sugar. This will keep weight in check, but it also is good for your skin. What you put into your body will dictate whether your hair shines and your skin glows, not what you slather on or into it. French women know that to make a statement, you need a signature scent. They are well aware of the power of smell and use it to create sex appeal. They will leave the house with a touch of perfume that they apply lightly, and they usually stick to a scent once they discover it. Dab perfume on the hair, behind the ear, on the back of your neck. Try to choose a scent that is not too overpowering and that you wear consistently. Chanel No. 5 is, of course, one of the most famous French perfumes. French women like perfume that is vanilla based or has a floral smell. They use it as a signature, and it helps form an identity. In Paris, less is more. French women aren’t going to leave the house with too much bling. French men won’t be seen with gaudy gold necklaces. Before you leave home, try to remove one accessory. Don’t overload the look with too many pieces of jewelry, statement handbags, etc. Do try to have one accessory per outfit (belt, bracelet, etc.) French women keep their nails clean and sometimes wear polish. The French manicure is not really worn in Paris. Pedicures are important, though. French women will wear polish in neutral colors or even use clear gloss and won't be seen in neon. Instead, think of accessories from the standpoint of one great piece. Dramatic red lipstick might be your only needed accessory! It was fashion icon Coco Chanel who said you should remove one accessory before leaving the house. Great style in Paris is about how you put together the look and the quality of the clothes and fit. It’s not about the name brand. Avoid the American temptation to flaunt labels on everything from handbags to blue jeans. That's considered tacky in Paris. That doesn’t mean the French don’t have some iconic brands. They do. Think Louis Vuitton. It’s just that flaunting logos is not the key to Parisian style. Parisian style is about high quality clothing with great seams, classic lines and colors. It’s about achieving a vibe and look." ], "summary": [ "Focus on the shoes. Stick with neutrals. Wear black. Wear the uniform. Pay attention to fit. Keep covered. Buy more expensive clothing but less of it. Pay attention to the details. Don't wear a beret. Dress like a Parisian male.", "Go for the natural hair look. Try red lips. Showcase great skin. Try a smoky eye.", "Dress up. Keep your individuality. Get healthy. Use scent appropriately. Accessorize simply. Stop flashing logos." ] }

{ "section_name": [ "Enabling Wireless in Windows 7 / Vista", "Enabling Wireless in Windows 8", "Pressing the Wireless Key or Switch" ], "document": [ "It's in the lower-left corner of the screen. It's in the left pane of Control Panel. Your HP laptop is now ready to connect to a wireless network.", "This takes you to the start screen When you start typing, a search bar will open in the upper-right corner of the screen. It will appear in the search results Your HP laptop can now connect to wireless networks.", " Most HP laptop models are fitted with a switch on the side or front of the computer than can be used to turn on the wireless functions. If not on the side or front, the switch may be above the keyboard or on one of the function keys at the top of the keyboard. The switch is indicated by an icon that looks like a wireless tower emitting signals. The indicator light on the key will turn from amber to blue when wireless is enabled." ], "summary": [ "Click on Start. Click on Control Panel. Click on Network and Internet. Click on Network and Sharing Center. Click on Change adapter settings. Right-click on Wireless Connection. Click on Enable.", "Press the Windows key. Type “wireless”. Click on Change Wi-Fi Settings. Click on Turn wireless devices on or off. Slide the button next to “WiFi” to the \"On\" position.", "Power on your HP laptop. Locate the external switch for the wireless function. Slide or press the switch into the on position." ] }

{ "section_name": [ "Maintaining Your Grinder", "Using a Burr Grinder (Espresso Grinder)", "Getting the Most Out of Your Beans", "Using a Blade Grinder (Hand Grinder)" ], "document": [ "Unplug your grinder before cleaning to avoid accidentally turning it on while your fingers or cleaning implements are inside. Bits of coffee ground will build up around the working parts of any type of grinder, slowing them down and potentially adding off-flavors to your espresso grounds. If you notice these effects or see pockets of encrusted coffee ground, use a vacuum's wand attachment or a can of compressed air to remove them. Dislodge larger pockets with a spoon if they are not moving.", "These grinders use small, spinning discs to shave apart each bean precisely, which produces a more consistent grind. Any grinder that comes with an espresso machine, or is attached to one, should be a burr grinder. You can also purchase a burr grinder separately, although it may cost several hundred dollars. Low-speed burr grinders are less likely to burn the beans when grinding it fine for espresso, but may be more expensive than high-speed grinders. Conical burr grinders and flat grinders both have their fans; one type is not definitively better than the other.", "Espresso beans are roasted specifically for use in espressos, and will likely produce better results than ordinary coffee beans. While there are many, many varieties and blends of espresso bean, the most basic distinction is between the lighter Arabica and darker Robusta. While espresso is more concentrated and dark than regular coffee, this does not mean it needs to use blends high in Robusta beans. A blend with as little as 10-15% Robusta will produce a dark, \"biting\" espresso without additional, potentially unpleasant flavors from overuse. Find a dark spot at the back of your cupboard or pantry, not the fridge where it can pick up food smells and moisture. Use any container with an airtight, watertight seal. Even when stored this way, beans tend to lose quality rapidly after one or two weeks. Freezing may or may not affect the taste of espresso beans. Opening the container of frozen beans, however, causes harmful moisture to condense on the beans. Divide the espresso beans into multiple containers to limit the number of times each one is opened. Pack tightly to remove most of the air. Espresso will stay freshest as whole beans, not grounds. Try to use up all your grounds within a few days after they are ground for best results. If you are switching to a new coffee beans or blend and want to get a pure flavor, run a few beans through the grinder first to remove most of the coffee grit from the last variety you used. You can use this for espresso if you don't mind a mixed cup, or simply toss it in the compost or trash.", "If you are using a grinder with spinning blades, follow these instructions. Typically, these grinders have a detachable plastic lid, and turn on when the lid is pressed down, but some models are operated with a button or hand crank instead. They will not produce grounds as consistent or fine as higher-quality \"burr grinders,\" but they tend to be much cheaper." ], "summary": [ "Unplug the grinder before cleaning to avoid injury. Use a vacuum or compressed air to get rid of coffee grit when it builds up.", "Identify your grinder.", "Try several varieties of espresso bean. Store beans in a cool, dry place. Grind beans shortly before you make the espresso. Grind a few beans first when switching coffee blends.", "Identify your grinder." ] }

{ "section_name": [ "Blending Basic Oatmeal Water", "Trying Variations" ], "document": [ "You can use regular rolled oats, old-fashioned oats, or quick-cooking (instant) oats. Put the lid on the blender and set the remaining 3 cups (710 ml) of water aside. If you don't have a blender, use quick-cooking oats and soak them in the water. Keep in mind that this oatmeal water may not be as flavorful as oatmeal water made with the blender.", "If you'd the oatmeal water to be sweeter and milky, open a 14-ounce (396 g) can of sweetened condensed milk and stir it into the oatmeal water after you've strained it. Keep stirring until the sweetened condensed milk is dissolved. If you prefer a slightly less sweet drink, use less of the sweetened condensed milk. If you'd like to sweeten the water but don't want to add a milky consistency, add as much granulated sugar, brown sugar, honey, or agave as you'd like. Keep in mind that the granulated or brown sugar may not dissolve completely in the water. If you use either of these sweeteners, always stir the oatmeal water before pouring it since the sugars will settle. To give the oatmeal water a richer flavor, put a stick of cinnamon into the oatmeal water when you blend it. If you're not using a high-powered blender, use ground cinnamon. You could also stir in 1 teaspoon (2 g) of your favorite ground spice, such as: Nutmeg Cardamom Cinnamon Mixed spice Pumpkin pie spice Stirring in fresh fruit juice is a great way to flavor the strained oatmeal water while sweetening it naturally. You could use orange, apple, cranberry, or pineapple juice, for instance. If you'd like to use a sour citrus juice, such as lime or lemon juice, you may need to add extra sweetener to the oatmeal water." ], "summary": [ "Put 5 cups (1,200 ml) of the water into a blender with 1 cup (90 g) of oats.", "Include sweetened condensed milk for thicker, creamier oatmeal water. Stir in your favorite sweetener if you want to flavor the water. Add a cinnamon stick or your favorite spices to customize the oatmeal water. Mix in 1⁄3 cup (79 ml) of fruit juice for refreshing oatmeal water." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Establishing a Connection", "Ramping Up Your Texting", "Asking Her Out" ], "document": [ "Your crush may be the prettiest person in the woodwind section, but if you don’t know anything about her, how can you know if she’s someone you’d want to date? Try to notice the important things about her: if she treats her friends well; if she’s nice to little kids and less popular people; if she’s passionate about something cool. Make sure you like both her personality and her face before trying to date her. If she's funny, notice what kind of jokes she makes. A nice person doesn't hurt other people's feelings to get laughs. If she's smart, see if she helps others, too. If she walks the person sitting next to her through a math problem, it's a sign that she's kind, too. If you go to school together, or have friends in common, figure out a way to talk to your crush a bit in a low-pressure situation. For example, you and your lab partner could collaborate with her and her lab partner or a project. If you want to see her outside of school, maybe she and her friends can come out with you and your friends. Say \"Ellen and Tyree and I are going bowling after school--want to come with us? You can bring other people, too.\" If you don’t have any mutual friends, start by talking to her, but skip the pick-up lines. Just smile, greet her by name, and ask about something you both have in common. Group hangs are fun, but they aren’t the same as dates. Remember that you aren’t on a date unless both people know it’s a date. Girls aren’t a different species, and they don’t need to be decoded. You won’t be able to know if she likes you just because she plays with her hair or touches your shoulder a certain amount of times. What you can tell is if she enjoys spending time with you. If her face lights up when she sees you, or if you have a great time swapping jokes whenever you hang out, you’re probably on the right track. If a girl touches your arm or shoulder a lot, it’s a sign that she feels comfortable around you, which is a good sign. If she initiates plans with you, such as asking to be conversation partners in Spanish class, that means she enjoys your company. If conversation flows naturally when you’re together, you probably have both mutual interests and compatible communication styles. That’s also good news. Once you’re friendly, and if you’re still interested in your crush, take the next step and get her phone number. If you both hang out and talk already, this won’t be a outrageous request, so stay calm. When you ask, say something simple and matter of fact, like “Can we trade numbers? I want to be the first to hear your opinions on the new Marvel movie.” If you’re working on a project together, this’ll be even more natural. Say “We'll probably need to meet over the weekend to lay out the newspaper together. Can I text you?” You can also make this part of planning a group hang. Say “I’m stoked for the concert with you, Brian, and Jessica. Can I have your number so we can make sure we meet in the same place?”", "When you’ve started texting your crush, it’s best to begin in a friendly, open-ended way. A salutation and question initiates conversation, and allows you to gauge whether she’s busy or preoccupied. For example, send a text that says “Hi, what are you up to?” or “Hello, how are you today?” Don’t just say “hi” or “hey.” It sounds lazy, and she might not know what to say in response. Use follow-up questions to show your interest. Ask her to tell you more about her quirky dance teacher, her semifinal softball game, or what it’s like to babysit her little brother. Texting etiquette is complicated. For instance, everyone knows that ending every text with a period makes you sound angry. You don’t need to write an English paper, but do your best to check your spelling and not put commas where they don’t belong. This will show her that you like her enough to put thought into your writing. \"Hi, what's up? Is the math homework destroying you as badly as it's destroying me?\" looks a lot better than \"hi whats ^ is the math hmwrk killing u 2.\" Most people are more relaxed in the evening, following a busy day at school or work. You’ll have more time to respond to each other’s thoughts this way. Plus, communicating with her at night can feel more romantic than telling her you like her in broad daylight. Make sure not to text after bedtime, which can feel invasive. Wind down the texts after 10 PM or so. You want to be able to give your full attention to the conversation, and you want her to be able to give you attention too. This means that it's best not to text her when she's told you about other plans. If she’s told you that she’s going out with friends, for instance, give her a little space. You can always text her tomorrow and ask how her girl's-night-out went. It works the other way, too--don’t text her right before a movie if you know you’ll be distracted. The more upbeat and positive the conversation, the more receptive a girl will be when you tell her you like her. Try to stay away from negative topics that can ruin the mood, such as problems at school or work, or controversial subjects that can upset her and turn conversation sour. Talk about pop culture you have in common. If you’re both giant Potterheads, ask how she feels about the new movie trailer. Joke about something in your daily life you both share. If the school lunch was an inedible casserole, ask if she’s having nightmares about it too. This shows you’re a good listener and that you care, and that you pay attention to everything she shares with you. For example, if she once mentioned that she likes bowling, ask about her highest score or favorite alley. This is often more effective than telling a girl you like her, because it shows you understand her and recognize her best qualities. For example, if you like her knowledge of comics, tell her that you learn something new about the X-Men every time you talk to her. Avoid complimenting your crush’s physical characteristics, like her body or eyes, at this stage. It can come off as creepy. If your crush has recently rocked a performance or other big event, congratulate her on her skills. Texting is fun, but too much of it can become really intense. If you’re texting your crush for several hours a day, it might be time to dial it back a bit. This is especially true if you seem to be putting more effort into your texts than she is. If you text your crush twice and she doesn’t respond, back off for a while. If she’s into you, she’ll text you again when she’s ready. Don’t go too far in the other direction and never text her back. You may be trying to play it cool, but if she feels ignored, she’ll feel bad.", "You don’t need to write yourself a perfect script, but take a little time and figure out when and how to tell your crush that you’re into her. If you think ahead a little bit, you’re less likely to fumble and forget yourself, or blurt out something too intense (“I’ve had a crush on you for seven years!”). Consider that it’s often better to ask someone on a clearly-defined date. This way, you’re telling her that you like her and giving her an opportunity for an action plan. Rejection happens to everyone, and it’s not the end of the world. It’s easiest to say something like “Thank you for telling me! I enjoy hanging out with you as friends, so no worries,” take a bit of space, then return to the friendship after a couple weeks. This is a confident, indirect way to tell a girl you like her without actually saying you like her. Send this text after hanging out together, or even after an official date. For example, you could say something like “I had fun with you tonight and enjoyed your company! Can’t wait to do it again.” Be simple and direct. This shows that you’re confident and feel strongly enough about your feelings that you’re willing to admit it word for word. Make your statement more personal by sharing what you like most about her. For example, say “I’m into you because you're so passionate about social justice,” or “I like you because you're sunny enough to brighten anyone's day.” Just like with compliments, mention something specific about her personality that you like. For example, tell her that she cracks you up whenever you hang out, or that her commitment to saving the environment is powerful and cool. Now that you’ve laid your feelings bare, you probably want to take your relationship a step further by dating. The only way to date a girl is, of course, to go on a date with her. After you’ve told her you like her, invite her on an outing for just the two of you. Make it clear that it’s not a “group hang” or a casual thing--it’s a real date. Suggest a specific date and time. This way, if she likes you but can’t make it, she’ll reschedule. If she’s not interested, it’ll be a lot easier on your feelings to hear “I’m sorry, I can’t make it” then “I don’t feel that way about you.” Plan the date around things you both like, like mini-golf and milkshakes. There's no point in doing something neither of you like!" ], "summary": [ "Get to know your crush a bit. Hang out in person. Figure out if she likes you. Get your crush’s number.", "Start with a brief greeting. Text with good spelling and grammar. Text in the evening. Text when you know she won’t be busy. Steer the conversation in a positive direction. Revisit topics you’ve discussed before. Give a sincere compliment. Don’t over-text.", "Plan what you want to say. Know how you’ll deal if you’re rejected. Tell her you enjoy spending time together. Tell her that you like her. Ask her out." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Buying a Bidet", "Trying Reusable Options", "Using Paper Alternatives" ], "document": [ "Once you get your bidet, follow the instructions in the package to set it up. Some manufacturers also have installation videos on YouTube that you can watch if you want to see someone completing the process.Some bidet seats might not fit on your toilet bowl perfectly. However, they'll usually still work. If the seat doesn't fit your toilet bowl, test to make sure the bidet isn't spraying or leaking on the floor when it's used. Once you've got your bidet seat up and running, it's time to take it for a test drive. Use your toilet the same way you normally would, then trigger the bidet instead of reaching for toilet paper. If you've never used a bidet before, it can take some getting used to. However, over time you might find that you actually feel cleaner with the bidet than you ever did with toilet paper.", "If you want to use reusable cloth toilet paper, you technically should have a washer and dryer in your home. It's going to be difficult to control the odor if you don't wash the cloths every 2 days — 3 at most. Use the hot water cycle to kill all bacteria and remove stains effectively. Dry the cloths thoroughly before using them again. Leaving the cloths for longer than 3 days may also result in stains that will be difficult to get out, even if you wash the cloths in hot water.", "In most stores, baby wipes are in short supply much like toilet paper. However, if you can find some or happen to already have some at home, they can serve as a replacement for toilet paper. In fact, the baby wipe will likely get you cleaner than dry toilet paper would. Baby wipes are also more efficient than toilet paper, so you'll likely only need one or two. At the same time, they're generally more expensive than toilet paper. Typically you can find baby wipes in grocery and discount stores, as well as pharmacies. Shops that specialize in products for infants and babies also have them, although they will likely be more expensive in smaller specialty shops." ], "summary": [ "Install your bidet on your existing toilet. Try out your new bidet.", "Wash cloths in hot water every 2 to 3 days.", "Try baby wipes to be extra hygienic." ] }

{ "section_name": [ "Accessing Shared Files on Windows", "Accessing Shared Files on Mac", "Learning Computer Networking Basics", "Sharing Files on Windows", "Sharing Files on Mac" ], "document": [ "Both your computer and the computer to which you want to connect should be connected to the same Wi-Fi network in order for you to access their shared files. If you're connected to the other computer via an Ethernet cable, you should be able to access the shared files. If your router has different channels (e.g., 2.4 GHz and 5 GHz), it's okay for the computers to use different channels as long as they're using the same network name (SSID). Click the folder-shaped File Explorer app icon in the taskbar to do so. You can also just press ⊞ Win+E, or type file explorer into Start and then click File Explorer when it appears. It's on the left side of the File Explorer window, though you may need to place your cursor on the left-hand sidebar here and scroll down to view it. This will bring up a list of all your currently connected network items. You should see it in the main window. Doing so will open a login form. If you don't see the computer's name, right-click a blank spot on the page and click Refresh. If the computer still doesn't appear, make sure file sharing is turned on for the computer. In the pop-up window which appears, type in the other computer's username and password. It's at the bottom of the window. As long as you enter the correct username and password for the other computer, this will allow you to open any folders you see in the Network window. You may even be able to add files and folders or edit the existing ones if the other computer allows it.", "Both your computer and the computer to which you want to connect should be connected to the same Wi-Fi network in order for you to access their shared files. If you're connected to the other computer via an Ethernet cable, you should be able to access the shared files. If your router has different channels (e.g., 2.4 GHz and 5 GHz), it's okay for the computers to use different channels as long as they're using the same network name (SSID). Click the Finder app icon, which resembles a blue face, in your Mac's Dock. Below the \"Shared\" heading on the left side of the Finder window, click the name of the computer to which you want to connect. This will bring up a blank window. If you don't see any computer names listed in the \"Shared\" section, close and re-open Finder. It may take a few minutes for connected computers to show up in Finder. It's a button in the upper-right corner of the Finder window. Doing so opens a login form. Type the other computer's username into the top text field, then type in the password used to log into that computer. It's at the bottom of the window. This will prompt your Mac to display the other computer's shared folders. As long as you enter the correct username and password for the other computer, this will allow you to open any folders you see in the Finder window. You may even be able to add files and folders or edit the existing ones if the other computer allows it.", "Networking refers to connecting two or more computers to one another, usually for the purpose of sharing files between them. This concept also applies to network items (e.g., printers) which can be shared by any computers which are networked to the computer to which the printer is connected. Networking usually requires that you enable settings on your computer which make it more vulnerable to outside interference. If you're going to network your computer, make sure it has a password. Networking can also apply to wireless connections, such as the ones used to connect one computer to an Internet modem. When connecting your computer to a wireless Internet connection (Wi-Fi), you'll need to know what the following terms mean: Router — Connects to an Internet modem in order to broadcast a wireless Internet signal. Modem — Bridges the connection between the hard-wired Internet cable and the router. Some routers and modems are built into the same unit. SSID — The name of your wireless network. Key — The password used to log into your wireless network. You can use Ethernet cables to connect two computers to one another, to connect a computer directly to the modem or router, or to connect a computer to another network item such as a printer. Using Ethernet generally leads to a more consistent connection between two items, but can also be limiting due to the fact that not all computers support Ethernet. Ethernet cables can be found in tech stores and in online locations such as Amazon. If you're using a Mac laptop or some Microsoft notebook laptops, you most likely don't have an Ethernet port. You can solve this problem by buying a USB (Windows) or USB-C (Mac) Ethernet adapter and plugging it into your computer. . Connecting to Wi-Fi will vary slightly depending on your computer, but you'll usually click the Wi-Fi logo in your computer's taskbar or menu bar, click the name (SSID) for your preferred Wi-Fi network, enter the password for the network, and follow any on-screen instructions from there. Always make sure you're in range of the Wi-Fi network when connecting. In most cases, this means being within around 100 feet of the router, though being closer when first connecting is best. As mentioned earlier, networking your computer places it in a vulnerable state in which others can view your files. If your computer uses a password, this isn't a problem; however, failing to use a password means that anyone on your network who has your computer's username can view your computer's files. The same goes for your wireless network.", "Click the Windows logo in the bottom-left corner of the screen. Click the gear-shaped icon in the lower-left side of the Start window. This will open the Settings window. You'll find this globe-shaped icon in the Settings window. It's a link near the bottom of the window. If you don't see this link, make sure you're on the correct page by clicking Status in the upper-left corner of the window. You may also need to scroll down. This link is in the top-left corner of the window. It's in the \"Network discovery\" section of the page. If you want to connect a printer to your computer and share it later, you should also check the \"Turn on automatic setup\" box below the \"Turn on network discovery\" section. This option is in the \"File and printer sharing\" section near the middle of the page. It's at the bottom of the window. This will save your settings, thus enabling file sharing on your computer. If you want to make sure that a specific folder is shared, do the following: Open File Explorer. Go to the folder you want to share. Click the Share tab. Click Specific users... Click the drop-down box, then click Everyone Click Add, then click Share", "Click the Apple logo in the top-left corner of the screen. A drop-down menu will appear. This is at the top of the drop-down menu. It's on the right side of the System Preferences window. Doing so prompts the Sharing menu to pop up. You'll find this option on the left side of the Sharing menu. If you want to add a folder to your Mac's \"Shared\" list, do the following: Click ＋ under the currently shared folder(s). Select a folder. Click Add in the bottom-right corner. Click the name of the main Mac account in the lower-right corner of the window. It's above the list of accounts. Doing so opens a pop-up window. This will enable Windows sharing for your Mac. If you plan on sharing your Mac's files exclusively with other Mac users, check instead the \"SMB\" box near the top of the menu. When prompted, type in the password you use to log into your Mac, then press ⏎ Return. It's at the bottom of the menu. This will save your settings and share your folder(s) over your network." ], "summary": [ "Make sure you're using the correct network. Open File Explorer . Click Network. Double-click the computer's name. Enter the other computer's login information. Click OK. Browse the other computer's shared folders.", "Make sure you're using the correct network. Open Finder. Click the computer's name. Click Connect As…. Click Connect when prompted. Enter the name and password for the other computer. Click Connect. Browse the other computer's shared folders.", "Understand what computer networking is. Know the different components of a wireless connection. Learn how Ethernet works. Connect a computer to Wi-Fi Always use a password.", "Open Start . Open Settings . Click Network & Internet. Click Network and Sharing Center. Click Change advanced sharing settings. Check the \"Turn on network discovery\" box. Check the \"Turn on file and printer sharing\" box. Click Save changes. Share a specific folder.", "Open the Apple menu . Click System Preferences…. Click Sharing. Check the \"File Sharing\" box. Add a folder. Select your administrator account. Click Options…. Check the box next to your name. Enter your password. Click Done." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Ways to Stay in Love" ], "document": [ "A good relationship is based on teamwork, whether it's with your spouse, your little league coach or your work colleagues. A good team has a common goal. It knows its way to success is dependent on acknowledging the skills and abilities of each person, not insisting on things being done one way only. Find a suitable name for your chosen higher principle. Call it love, truth, or spirituality. Connect with your higher principle regularly and in all beautiful or difficult situations. Live in the center of your relationship, guided by your higher principle. Constant criticism of another suggests superiority and disdain; this condescension destroys love. When there is a place for criticism, provide it factually, sensitively and at the right moment. The basic rule for each relationship is least two thirds praise and less than one third constructive critique. Compliment each other. Men love admiration. Women love gestures of affection. Look in the mirror. There are plenty of things that you know aren't promoting the best of yourself. Work on those aspects of yourself and learn from what others have to say too. Avoid cutting off your partner too often from his or her wishes. Say \"Yes\" as often as is possible. Every relationship requires effort. It isn't as simple as meeting someone, hitting off and hoping it'll stay strong. It requires a commitment from both parties to care, nurture and work through issues that assail the relationship from time to time. Marriage is work. It is a false way of comprehending the purpose of marriage that you can completely let go of yourself at home. It takes some effort to make a relationship succeed, and you have to decide if you're willing to put in that work. Spend regular time undertaking certain activities that make you and your partner happy. For example, sex, dining, travel, excursions and a common hobby. Do not demand too much from a partner, life or even from yourself. Anyone who cannot limit his or her wishes risks being permanently unhappy. If you do not know the point of satisfaction, you will never be satisfied. Where is your end point? Clarify the precise factual situation. Think about different solutions. Find the good common ground. Put boundaries on the negative behaviors from partners and others in your life. Tantrums, violations of positive life principles, etc. are not acceptable ways to interact. Do not reward negative behavior––stay neutral or say a firm \"No\". If you are an aggressive person, find a way to tone this down before interacting. Come to peace within yourself before communicating with others. Love grows on the basis of non-violence, wisdom and gentleness. Live in truth. Truth is the basis of every good relationship. Take your partner as she or he is. Everyone has strengths and weaknesses. No person is perfect. Love means to love the other person, along with his or her weaknesses. Accept the smallness in you, then you can take it in your fellow person." ], "summary": [ "Be a good team. Anchor your relationship in a positive principle. Avoid too much criticism. Strive hard to maintain a good relationship. Be modest. Solve conflicts constructively. Be honest with each other." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Limiting Foods that Can Damage Your Heart", "Following a Heart-Healthy Diet", "Following a Heart Healthy Lifestyle" ], "document": [ "There are a variety of foods in the typical American or Western diet that should be limited or avoided due to their link to heart disease. Trans fats in particular are one of the worst foods for your heart. The majority of trans fats are very processed and are a man-made fat. Very few trans fats occur naturally. They're typically labeled as \"hydrogenated oil\" or \"partially hydrogenated oils\" on the food label. These fats are considered the worst by health professionals. They raise your LDL (or bad cholesterol) and decrease your HDL (good cholesterol). The most common sources of trans fat are: fried foods, fast foods, baked goods and pastries, creamer and margarine, pre-made cookie dough or biscuit dough, and snack foods like chips, crackers or buttery popcorn. There is no safe limit for trans fats. You want to avoid them as much as possible. Saturated fat is another type of fat that health professionals typically want limited in your diet. Although not considered as unhealthy as trans fats, it's still important to limit your total saturated fat intake. Unlike trans fats, saturated fats occur naturally. They typically occur in animal products like full-fat dairy products, fatty red meat, skin on poultry and fatty cuts of pork. Saturated fat has been shown to increase your LDL levels (the bad cholesterol); however, it does not affect your HDL levels. Some studies have also shown that high quantities of saturated fat may increase your risk for type 2 diabetes. Health professionals recommend limiting your total saturated fat intake to less than 10% of your total calories. If you're eating 2,000 calories daily, you shouldn't consume more than 22 g of saturated fat daily. In addition to limiting saturated fats and cutting out trans fats, it's also important to moderate your total sodium intake. Although sodium doesn't have a direct effect on your heart, other conditions it causes do. A high sodium diet can lead to high blood pressure and stroke. High blood pressure can severely damage your heart and arteries over time. Reducing salt may reduce blood pressure in normotensive, prehypertensive, and hypertensive individuals. It's recommended to limit your sodium intake to 2,300 mg daily or less. Some of the foods highest in sodium or salt include: breads, restaurant foods (especially fast foods), deli meat, frozen meals, canned goods, processed meats, condiments and sauces, chips, pretzels and pizza. A very specific food that has been more recently linked to heart disease is red meat — especially fatty cuts of red meat. Limit your intake of beef as this can lead to heart disease. A recent study showed that when people ate red meat regularly, they showed increased levels of a compound that is directly linked with the development of heart disease. If you currently eat red meat on a regular basis, consider moderating how much you eat and switch to lean cuts. Cut your consumption down to one serving a week or one serving every other week. . There are many studies that suggest that drinking a moderate amount of alcohol may produce some protective benefits to the heart; however, drinking more alcohol than recommended or on a regular basis can actually cause heart disease. Drinking a moderate amount of alcohol is defined as drinking two or less drinks daily for men and one or less drinks daily for women. Drinking three or more drinks at a time has a direct toxic effect to the heart. Heavier drinking like this can lead to high blood pressure, enlarge the heart muscle and weaken it over time. Although there are some benefits to very small amounts of alcohol, it's still best to limit your overall consumption and consume a maximum of one to two drinks occasionally, not daily. Sweetened beverages have been linked to many adverse health effects like obesity and diabetes and can also lead to heart disease. A recent study that was conducted showed that consuming 2 sweetened beverages daily increased the risk of heart disease and heart failure by 25%. Limit drinks with added sugars or high amounts of sugar like: sodas, fruit juices, fruit juice cocktails, sweetened coffee drinks, sweet tea, sports drinks, energy drinks and punch. Instead, try aiming for 64 oz of water, sparkling water, unsweetened decaf coffee, tea or a combination of all of these.", "Measure portions and be mindful of calories so you can maintain a healthy weight. If you gain weight, are overweight or obese your risk for heart disease increases. If you're looking to avoid foods that could damage your heart, you should also focus on foods and an eating pattern that can protect your heart. Measuring the appropriate portion sizes of foods and counting calories can help keep your weight in check or even help you lose weight. Your total meal portion size should be between one to two cups total. Use a food scale or measuring cups to keep yourself on track. You may also want to count calories. You can use an online calculator to figure out how many calories you need daily. In general women need about 1,800 calories daily and men need about 2,200 calories daily. Since trans fats, saturated fats and red meat should either be avoided or minimized in your diet, you'll need to focus on other protein sources instead. Stick to lean protein options to help support your healthy weight and your heart. Lean proteins are naturally lower in calories and fat - especially the unhealthy types of fat. This makes them a preferable choice for your heart healthy diet. Leaner protein sources include: poultry, eggs, low-fat dairy, lean cuts of beef, lean pork, seafood, tofu and legumes. Also make sure to measure your protein. Measure out about 3–4 oz or about a 1/2 cup of items like beans or lentils. Although fats like trans fat and saturated fat are things you want to avoid or minimize, there are actually some types of fat that you want to include in your diet. These are typically referred to as \"heart healthy\" fats. There are two groups of heart healthy fats that you should focus on: monounsaturated and polyunsaturated fats. Both offer great benefits to your heart. Monounsaturated fats are found in foods like: olive oil, canola oil, sesame oil and peanut oil. Cook with these oils, use them in salad dressings or drizzle over steamed vegetables. Polyunsaturated fats include omega-3 fats and are found in foods like: salmon, mackerel, tuna, avocado, nuts and seeds. Include fatty fish a few times a week, add avocados to your salad or top your yogurt with nuts or seeds. In addition to including lean protein and healthy fats, you want to aim to make half of your plate a fruit or a vegetable. Both of these food groups are heart healthy foods. Fruits and vegetables are great for your heart and overall health. They're low in calories but high in fiber, vitamins, minerals and antioxidants. When you make half of your meals a fruit or vegetable, you help control the overall calories and nutrition of your meal. The antioxidants found in fruits and vegetables (not antioxidant supplements) have been shown to have a protective effect against your heart. Also measure out the portion sizes for your fruits and vegetables. You should go for 1 cup of vegetables, 2 cups of salad greens and 1/2 cup of fruit. 100% whole grain foods are not only good for your GI system, but also great for your heart and arteries. Make sure when you're choosing to eat a grain, you go for whole grain to reap these great benefits. 100% whole grains are minimally processed and still include all 3 nutritious parts of the grain — the bran, germ and endosperm. These grains are high in fiber, minerals and even protein. Eating appropriate servings of whole grains can help reduce your risk of heart disease, diabetes, stroke and helps maintain a healthy weight. Make sure to measure your grains. Go for about 1 oz or 1/2 cup of cooked grains per serving. You might be surprised that drinking adequate fluids is also important for a healthy heart. Drink up to help maintain good heart health. If you're dehydrated, it's harder for your heart to pump blood. It's puts a big strain on your heart making it work harder and beat faster. When you're properly hydrated, your heart pumps blood easily to the muscles. To make sure you're getting adequate fluids, aim to consume a minimum for 64 oz or 8 glasses daily. However, many people may need upwards of 13 glasses daily. Stick with sugar-free and decaf beverages like water, sparkling water, flavored water or decaf coffee or tea.", "Getting regular physical activity is an important part to a healthy lifestyle. In addition, regular physical activity is important to maintain heart health. Health professionals suggest being active at least three to four times a week. This amount of exercise has been shown to help lower your blood pressure, lower your cholesterol and help you maintain a healthy weight. Specifically, it's important to aim for about 150 minutes of moderate-intensity cardio activity each week. You can walk, jog, dance, use the elliptical or go hiking. In addition to cardio, add in one to two days of strength or resistance training. Try yoga, weight lifting or pilates. . Smoking is a well known cause of many chronic and very serious health conditions. There is a direct link to smoking and heart disease. Studies have shown that smoking causes the hardening of arteries and build of plaque as well. This can lead to heart attacks and strokes. Quit smoking as soon as possible. Cold turkey is the quickest way to quit; however, it's also the most difficult. If you're having difficulty quitting, consider seeing your primary care doctor for help. He or she may be able to provide you with medication to help you quit or refer you to a smoking cessation program. Maintaining a healthy weight is important to your general health. It also plays a serious role in the prevention of heart disease. If you're overweight or obese, you're at a higher risk for high cholesterol, high blood pressure and insulin resistance. These are the same risk factors for heart disease. Determine if your at a healthy weight by figuring out what your BMI is. You can use online calculators to figure out your BMI. If your BMI is between 25.0-29.9 you're considered overweight. If it's above 30.0 you're considered obese. If you've determined you're overweight or obese, consider losing some weight to help you reach a healthier weight. Talk to your doctor about appropriate weight loss programs or diets to help reduce your weight and your risk for heart disease. . A more unusual risk of heart disease is stress. Studies have shown that stress can influence your risk for a variety of health conditions including heart disease. Stress is something we must all deal with, but many people choose to overeat, smoke, drink or be physically inactive when they're feeling stressed. These are all behaviors that can increase your risk of heart disease. Talk to friends or family members, go for a walk, listen to calming music, do yoga, meditate or take a hot shower to help reduce your stress. Chronic stress has been linked to high blood pressure and high cholesterol. Stressful work and demanding jobs have also been linked to high blood pressure. Stress resulting from job loss, too, can affect blood pressure. If you're having difficulty reducing stress, consider talking to a therapist or counselor for additional stress management techniques." ], "summary": [ "Avoid trans fats. Limit saturated fats. Minimize your sodium intake. Limit your consumption of red meat. Limit alcohol consumption Avoid sweetened beverages.", "Eat appropriate portion sizes and total calories for your body. Go for lean protein sources. Include a source of healthy fats every day. Make half your plate a fruit or vegetable. Choose only whole grain foods. Drink adequate amounts of clear fluids.", "Exercise regularly. Quit smoking Maintain a healthy weight. Reduce stress" ] }

{ "section_name": [ "Using Coffee", "Using Liquid Watercolors", "Using Powder Dye", "Using Food Coloring", "Using Drink Powder" ], "document": [ "For the record, this isn't a very strong dye and is only suitable for light colored wood, such as pine. The end result will look \"weathered.” Make sure it is as strong a brew as possible; the darker the coffee, the darker the dye effect. Dyeing a dining room table that seats 14? You may need more than just a pot. These will be used as part of the dye, making it richer and deeper – and that translates to fewer coats for you to spread. Before you go to dip your rag or paintbrush in the coffee, you may want to put on rubber or plastic gloves to keep coffee stains off your hands. While the coffee is still warm (not hot), use a paintbrush or rag dipped into the coffee and apply it to the wood. Rub or paint back and forth, across the wood. Don't worry about the grounds; press them in if you can but just keep moving back and forth. Leave the grounds in place for darker dyeing. If you're working with a smaller object, arrange on paper towels or towels to dry. Some coffee may drip down the sides, depending on your process. This is generally fine, as it will give it a perfectly-imperfect look. After a few layers, the effect can be quite evident. Reheat the coffee until it's warm again to bring back its potency, and reapply. Remember to let it dry before you apply another layer. It will be slightly darker when wet. If you like the current shade, consider sealing it with polyurethane spray or a wood varnish. This will help the color last longer, give it a sheen, and protect it against the elements.", "This is great as an at-home DIY project or even as a craft project with kids – liquid watercolors are non-toxic and fun and easy to use. Here’s what you’ll need: Pieces of wood Liquid watercolors Bowls, cups, or ice tray Wax paper Paintbrushes (optional) An ice cube tray is convenient as you can put small amounts of each color into each little container, but if you need a wider area (for dipping, etc.) you’ll be better off with a wider-brimmed bowl. The beauty of liquid watercolor is that it is good to go. No mixing or heating up necessary. When you pour it in, that's all you need to do. It lasts much longer than food coloring and is cheaper, too. That’s really all it takes – at least at first. Dip it in for just a few seconds and see what you think of the color. Remember: it will get lighter as it dries. It’s not a bad idea to dip in one side and set the wood down to dry on a side that isn’t dyed yet. Then you know whichever side it lays on won’t get tarnished or stick to the surface when laid down. If the color is too light, dip it in for a few seconds once more, applying another coat. If you're worried about getting it on your fingers, put on a pair of rubber or plastic gloves. However liquid watercolors do wash off pretty easily if addressed quickly. Keep this in mind for your objects, too. If they get exposed to water, the dye could start coming off – at least eventually. It's important they stay dry (out of water and out of mouths). Once you’re finished dyeing, set all the pieces on wax paper to dry overnight. Come back to them in the morning and see if you like the color. If not, you can always reapply.", "It’s best to cover wherever you’re working with a plastic cloth – newspapers may soak through. Cover your hands, too, with rubber gloves; if you don’t, you’ll end up with fun-colored fingers by the end of the project. To get started, you'll need: One container for every color of dye Paintbrushes Hot water Polyurethane spray (optional) If you’re working with a piece of scrap wood, it may have to be sanded and wiped clean. If it has a varnish, you’ll need to strip it and sand it until smooth. Wood bought from craft supply stores (blocks or beads, for example) is ready to go. If you haven't yet purchased wood and are looking to do so from a home improvement store, ask if they'll sand it for you. Mix the dye according to the package instructions – you’ll probably need ½ cup liquid dye or 1 box of powder dye with 2 cups of very hot water. Use a glass or ceramic bowl to avoid reactions with the dye colors in the microwave and stir well. If you’re using the immersion method, you’ll need the same amount of dye with 2 ‘’quarts’’ of water (depending on the size of your product). There are many different types of wood dyes out there, and some are just wood stains. Rit dye, like the kind you'd buy for fabric, makes a great, easy-to-use, cheap dye for woods that's widely available in craft supply stores. Dip a piece of scrap wood (or use an area of the wood you’re using that can’t be seen) into the bowl of dye. Give it a minute or two to dry as it’s darker when wet. If you don’t like it, add more dye or more water as needed. This won't give you the exact final hue, but it'll be close. It'll also show you how the dye spreads and how you have to apply the dye to get the look you want. There are a number of methods you can use: Brush-on method. Dip a foam or bristle brush or old cloth in the dye and spread it evenly over your wood surface. If dye drops splash onto your wood, you can get rid of them by sanding the wood immediately. Let it dry and reapply as necessary. Immersion method. Place the wood gently into the prepared dye. Leave in for as long as it takes to achieve the desired color (likely 10-20 minutes. Keep in mind that the colors dry much lighter than they appear when wet. Weather-beaten look. Chose two dye colors to apply one after the other. Start with the lighter shade and let dry. Then apply the darker shade and let dry. Once it is dry, lightly sand the entire piece, exposing the lighter shade underneath. Repeat applications as necessary. Rub with sandpaper or steel wool to create shaded areas when finished. Remove the wood from the dye when you're satisfied it is ready. Lay it out to dry on paper towels or some other suitable surface that it won’t stick to. Then, leave it overnight for best results. Polyurethane can also be applied with a new bristle or foam brush. This can be useful if the wood object is to undergo wear and tear through frequent usage, such as for beads in jewelry. Keep in mind that this method is not safe to use with baby's toys or other objects that may get placed in the mouth.", "Cover the surface with paper or some other suitable material, like a plastic tablecloth, to protect the area from getting stained. You might want to wear rubber gloves, too. You'll also need: One container for each dye Warm or hot water Plastic bags (if immersing) The more dye that you add, the more saturated the color will be (and the less water you use, too). Light wood works the best with food coloring as it takes on color much more easily. Mix it up well – food coloring has a tendency to take a while to dissolve if it isn't given a push in the right direction. The darker (and bigger) the wood and the more water you have, the more dye you will need. Be prepared to clean out your stock in your kitchen for the craft. A resealable plastic bag is ideal for immersing the wood, depending on how large the piece of wood is. If it is really large, use a plastic tub. You can also use a foam brush to apply the dye. This makes it easier to control and is better for smaller objects that have nooks and crannies. It does take a bit more patience, however. The longer it sits, the more saturated the color will be. Want it bright and vibrant? Leave it in, go watch an episode of your favorite TV show, and then come back and check on it. If you're using the brush-on method, you'll probably need at least 3 or 4 coats to get a significant color. Apply the first coat around the entire object before you move onto the 2nd to ensure an even look. Keep in mind that the color will lighten as it dries. Use paper towels or some other surface you're okay staining. Leave at least overnight, and check in the morning. If it's gotten too light, you can simply apply another coat or two. If you're happy with the color, considering sealing it in by spraying the surface with a polyurethane spray. You can also take a brush to spread it on. This adds a varnish or shine to the object in addition to providing a seal against general wear and tear.", "Before doing anything with the wood, you should have a suitable place to work in, where you can make a mess and it doesn't matter. Use a table or other surface that is comfortable to work on and that you’re okay getting a splash of dye on. Cover it with a plastic cloth or some other protective surface. You'll probably want to put on an old t-shirt and some plastic or rubber gloves, too. With rubber gloves on to prevent staining your hands and fingers, add a package of drink powder to water to create a dye. Adjust your ratio of water to powder until you get the shade that you want. Cherry drink powder will come out red, grape will come out purple, etc. If you want a darker, deeper shade, just add less water. You can also combine colors (red and yellow make orange, for example) if the color you want is unavailable in flavor form. The best perk of using drink powder as your dye? It smells delicious. Using a foam brush, spread the paint everywhere on the wood, wherever you need the dye to be applied. It will soak right in and smell fruity too. Remember that it will get lighter as it dries, so wait a minute to see if you need to apply another coat or two. You'll probably need a couple of layers, so be patient. Be sure to coat the entirety of the wood before you move onto coating it a second time to keep the color even. Wait for 16-20 minutes after you have finished spreading the dye. This will give the dye time to soak into the wood. Then, put the drying wood in a sunny or windy place to dry quickly. When that time is up, your art is ready. Check the color. When the wood dries completely, see if the color is dark enough for your liking. If it isn't dark enough, dye the wood again." ], "summary": [ "Brew a pot of coffee. Add the grounds back into the coffee pot. Remove from the heat and allow to cool slightly. Allow to dry. Add more layers until the color or effect is as you'd like it.", "Assemble everything you need. Pour a bit of each color you want into a cup, bowl, or ice cube tray. Dip the wood in the color for about 2-3 seconds. Apply dye to all sides of the object. Let dry on a sheet of wax paper.", "Cover your work surface. Make sure your wood is ready to be dyed. Shake all the dye bottles and pour them each into a container. Test a piece of scrap wood. Dye your wood. Allow it to completely dry. If desired, spray with polyurethane to preserve the dye color.", "Prepare a workspace. Place a few drops of dye in a suitable container full of warm/hot water. Place the wood in the water-dye mixture. If immersing the entire piece, let it sit in the dye for 10 minutes or so. When finished, let the wood dry.", "Set up your workspace. Prepare the drink powder. Paint the dye onto the wood. Let the wood dry." ] }

{ "section_name": [ "Making Your Own Remineralizing Toothpaste", "Maintaining Good Dental Health", "Making Dietary Changes" ], "document": [ "Making your own remineralizing toothpaste is easy and it only takes a few ingredients. You can use this toothpaste in place of your normal toothpaste, but keep in mind that this recipe does not contain any fluoride and being abrasive should not be used for more than 3 to 4 weeks in a row. Fluoride is an important mineral for reversing tooth decay and protecting your teeth from further damage. To make your own remineralizing toothpaste you will need: 4 tablespoons of calcium (carbonate) powder (crush calcium carbonate tablets or buy calcium powder in bulk). 2 tablespoons of baking soda. ½ to 1 packet of stevia. 1 teaspoon sea salt. 1/4 cup of coconut oil. a few drops of peppermint oil (optional). You can just use a strong fork to mix everything together. Make sure that they are well combined and that you have created a uniform paste. If the paste looks too thick, then you can add another tablespoon or two of coconut oil to thin it out. Transfer the paste to a mason jar and seal it tightly when you are finished. Use the paste just like your regular toothpaste. The toothpaste will keep longer in the refrigerator, but you will need to set it out about 15 to 20 minutes before you want to use it so that the coconut oil can return to room temperature. Otherwise, the paste may be too solid to use.", "Regular daily brushing is crucial for maintaining good dental health and it may also help to reverse the decay process. Make sure that you brush your teeth at least twice per day, such as in the morning and before you go to bed. Choose a toothpaste that contains fluoride. Fluoride is necessary for remineralizing teeth and reversing tooth decay. It can also help to protect your teeth from future decay. Use a soft bristle toothbrush. Hard-bristled toothbrushes can damage your teeth and gums. Brush all surfaces of your teeth (front, back, and tops). Use short, swift strokes as you brush your teeth. You should spend about two minutes brushing, and for a better action you can also leave the toothpaste in your mouth for the next two minutes before rinsing so fluoride can remineralize your enamel. Flossing is important because a toothbrush does not clean between your teeth, but bacteria often hides between your teeth and causes tooth decay. That is why you need to floss between your teeth at least once per day as well. To floss your teeth, wrap and 18 inch piece of floss around each of your index fingers. Then, use the floss to clean between all of your teeth. As you floss your teeth, try to rub the floss up and down the sides of your teeth to pull out any remaining plaque underneath your gums. Do not just move the floss back and forth. Try using a water flosser if you have trouble using floss. For people who have braces or other dental work that gets in the way, a water flosser can be a useful tool for cleaning between your teeth using the pressure of water to stimulate the blood flow in the gums for better protection against bacteria. Mouthwash can help to reduce decay causing kill bacteria inside of your mouth, so it is a great addition to your dental hygiene routine. Some mouthwashes also contain fluoride, so they can help to strengthen your teeth as well. To use mouthwash, pour the recommended amount into the cap (usually about 30 mL) and then swish the amount in your mouth for about one minute. After you have finished swishing the mouthwash, spit it out. Do not swallow the mouthwash. Do not rinse with water afterwards so the antibacterial effect will last longer. If the mouthwash is too strong and gives a burning feeling, then dilute it with 50:50 water. Regular visits to your dentist will also help to protect against tooth decay. Make sure that you visit your dentist for a cleaning and exam at least twice per year to stay on top of your dental health. Ask your dentist about fluoride treatments and other protective measure for your teeth. Your dentist can even apply a dental sealant to your teeth to help protect them from tooth decay.", "Vitamin D and calcium are essential to healthy teeth, so getting enough of these two vital nutrients may help to reverse tooth decay. Make sure that you are getting plenty of vitamin D and calcium from your diet, supplements, and other sources. To get more calcium and vitamin D in your diet, try to eat two to three servings dairy products each day, such as milk, yogurt, and cheese. You can also look for a daily multi-vitamin that includes 100% of your recommended daily intake of calcium and vitamin D. You can also spend 10 to 15 minutes in the sun each day to get your recommended daily intake of vitamin D. Just make sure that you put on sunscreen if you will be out in the sun for longer than 15 minutes. If your body has plenty of minerals, including calcium, then you will see an increased rate of calculus deposits on the back side of your lower front teeth, this means you will have to go for a professional cleaning at least twice a year. Carbonated and sugary beverages can lead to tooth decay, so make sure that you avoid these if you are trying to reverse tooth decay. You should also try to avoid fruit juices, sodas, sports drinks, and any other fizzy or sweetened beverages. Instead of drinking soda, try drinking water flavored with a few berries or sip some unsweetened iced tea with a sprig of mint. Tea (hot or cold) contains polyphenols, which seem prevent bacteria from producing acids that lead to tooth decay. The antibacterial effect is from the increased hydration of your body and this results in a higher flow of saliva. Citrus fruits contain a lot of acid, which can increase tooth decay. While you are trying to reverse your tooth decay, stop drinking citrus fruit juices and limit citrus fruits to a couple of servings per week. Citrus fruits include: Lemons. Limes. Oranges. Tangerines. Grapefruits. Sugar is a major culprit of tooth decay so try to eliminate as many sources of sugar from your diet as possible. Instead of adding sugar to your foods and beverages, try using stevia (a calorie-free herbal sweetener) or honey (an antibacterial sweetener) to sweeten your foods and beverages. Foods that are highly processed are more likely to contain extra sugars and lots of starch, which can get stuck in your mouth (making them hard to remove) promote the growth of decay causing bacteria. To reduce these sources of tooth decay, stop eating processed foods as much as possible. Instead, stick to whole foods such as: Whole grains. Lean meats. Vegetables. Fruits. Dairy products." ], "summary": [ "Gather ingredients. Mix all of the ingredients together in a bowl. Keep the toothpaste in your refrigerator.", "Brush your teeth twice per day. Floss your teeth once daily. Use mouthwash. Visit your dentist for regular cleanings.", "Get more vitamin D and calcium. Stick to unsweetened, non-carbonated beverages. Limit citrus. Switch to stevia or honey. Choose whole foods over processed foods." ] }

{ "section_name": [ "Getting Over Your Fears", "Telling the Guy You Like Him in Person", "Dropping Hints that You Like Him" ], "document": [ "Your job is a lot easier if you know he likes you. If he smiles at you or goes out of his way to see you or spend time with you, these are good signs that he’s interested. He might tell you he likes you or you might find out from a friend that he likes you. Your biggest job now is building your confidence to tell him you feel the same way. If he doesn’t know who you are or sees you as a friend, then you have some more work to do. As a shy person, you’ll probably want to be flirty before going up to a guy and telling him you like him. Gauge his interest and see if he flirts back. In many ways, “actions speak louder than words” so let your non-verbals do the work. Try some basics of flirting such as laughing at a joke he makes or touching him lightly on the arm. This can drop the hint that you’re interested. Notice how he responds and whether he moves toward you or moves away from you. You don’t have to be over-the-top. Being subtle can almost be better, as you might carry some mystery. Part of your shyness might be imagining the worst that could happen. But what really is the worst thing that might occur? Be realistic and rational. He might say he doesn’t feel the same, but it’s highly unlikely he’ll make fun of you or embarrass you. If he does embarrass you, this reflects more on him being a jerk than anything else and others will see that, too. Instead of making the situation difficult or scary, frame it as a challenge. Are you up for the challenge? Whatever happens, you’ll know you pushed yourself out of your comfort zone. Give yourself credit for trying, even if it doesn’t turn out the way you want it to.", "Maybe you’re too shy to come right out and say, “I like you.” Another option is to invite him to spend some time with you. Keep in mind that it’s okay for girls to ask out boys (and for boys to ask out boys). Spending time with him will help you gauge how he feels about you and whether you should start spending more time with him. This shows him that you want to spend time with him and get to know him better. For example, ask him to go to a dance or to a sports game with you. Say, “I got two tickets to see the basketball game on Friday, and I was hoping you’d be free. What do you say?” As a shy person, you might do best by preparing to tell him you like him. Decide that you want to do it, then act on it. For example, decide on a specific day and time to tell him you like him. Do something to help you follow through, like writing it down in your planner. For example, if there's a party on the weekend that you know he's going to be at, tell yourself, \"All right. I'm going to keep an eye out for him. When I see him, I'm going to wander over and bump into him, then I'm going to tell him.\" No need to have his friends eavesdropping or casually listening in. As a shy person, you don't need an audience! He will also appreciate your tact and respect for his privacy. Read the situation and pinpoint an appropriate time to talk. If he’s in the middle of talking to somebody, wait for a few moments. Once they walk away, it’s your chance to approach him. Don’t let your conversation drag on too long without telling him you like him. He might become disinterested or the conversation might fall flat. You can start by saying, \"Hey Xavier, you got a moment? There's something I'd like to say to you.\" Then follow by saying, \"I've been enjoying spending time around you a lot lately. And I just wanted to let you know that I like you. I was hoping you might feel the same way.\"", "Making eye contact is an easy and subtle way to let him know you like him. Make the most of your opportunities to look him in the eye. For example, if he says hello to you, look him in the eyes while you say hello back. You can act a bit coy by dropping your gaze, then looking back up at him with a smile. If he makes eye contact back, chances are he finds you attractive. Try to hold your gaze with him for one to two seconds. Don't stare though! See how he responds––does he smile back, look away or just stare vacantly? Try to gauge his willingness to interact with you. . You might be too shy to come right out and say, “I like you.” If this sounds like you, you might want to hint at your feelings instead of putting your feelings on the line. However, be aware that he might not pick up on your feelings if you’re not outright. You can hint your feelings by saying something like, “I really like spending time with you” or, “It would be fun if we were lab partners.” If you’re shy, it might be difficult for you to go up to the guy, especially if he’s around other people much of the time. Texting can be an easier way to flirt and interact with him without having to worry about awkward pauses or not knowing what to talk about. If you’re texting back and forth with him, use the opportunity to slip in some hints. Just talking to him over text shows interest. If you want to go a level up, say, “By the way, I think you’re cute.” You can even come right out and say, “I like you” over text once you build your courage. Maybe going up to him and saying that you like him might overwhelm you or fill you with fear. If you see the guy at school (or out of school) regularly, you might want to slip him a note. This way, you won’t have to stumble over your words or ‘blank out.’ if you write a note, you’ll also be able to write a few drafts before settling on one you like and are ready to give to him. Start by giving him a note and see if he writes back. If you pass a couple notes, you might want to tell him you like him in the next note. Spend some time writing your note and deciding what to say. You might want to make it short and sweet or lay out your feelings. It’s up to you what you want to say in your note, just make sure you tell him you like him. If you want to show him you care but just cannot get yourself to come out and say it, send him something and sign it from a secret admirer. Send him a favorite food (like hot sauce or chocolate) or something you know he’ll like. Send a card and simply sign it, “Your secret admirer.” If you send him something from a secret admirer, try to ask him about it and see how he feels. You will likely need to tell him at some point it was you." ], "summary": [ "Find out if he likes you. Notice if he flirts back. Think about the worst-case scenario. Make telling him a challenge.", "Invite him to spend time with you. Set a deadline for when you want to tell him. Choose a moment when he is by himself. Get to the point and tell him.", "Catch his eye. Hint toward your feelings Text him. Write a note. Send him something from a secret admirer." ] }

{ "section_name": [ "Diagnosing Dengue Infection", "Treating Dengue at Home", "Treating Dengue in the Hospital" ], "document": [ "It takes about a week for symptoms to appear after an individual is infected. The symptoms presented by those infected with dengue determine its severity and the treatment plan. After you've been bitten by a dengue-infected mosquito, symptoms will appear typically four to seven days later. These symptoms generally last about three to ten days. There are two major classifications of dengue: without and without warning signs. Dengue without warning signs is usually identified by the presence of a fever (40 degrees Celsius/104 degrees Fahrenheit) and two or more of the following: nausea or vomiting; a rash that causes the face to redden and red patches to develop on arms, legs, chest, and back; body ache and pain; low white blood cell count; swelling of glands in the neck and behind the ear. Dengue with warning signs is classified similarly to dengue without warning signs, but patients in this category exhibited one or more of the following: abdominal pain; persistent vomiting; fluid accumulation in abdomen and lungs; bleeding from gums, eyes, nose; lethargy or restlessness; enlarged liver. Such warning signs indicate that the dengue infection may be serious and could progress to associated bleeding and organ failure, or what is called dengue hemorrhagic fever (DHF). If one or more of the above symptoms are present, the subsequent 24-48 hours of dengue infection could be lethal without proper hospital care. Severe dengue includes symptoms from both of the above classifications along with any of the following: Severe bleeding or blood in urine Severe fluid accumulation in abdomen, lung Loss of consciousness Involvement of other organs, such as heart, leading to further fluid accumulation, low pressure, high pulse rate If any of these symptoms are present, take the person immediately to the nearest hospital. All patients with severe dengue or dengue that presents with warning signs should go to the hospital as soon as possible. Those who present without warning signs should also visit the hospital for a thorough check-up and confirmation of diagnosis. Treatment can take place either at home or in hospital. For severe cases or those that exhibit warning signs, dengue must be treated in hospital. Home care is an an option only if the patient meets the following three requirements: 1) there are no warning signs present; 2) the patient can tolerate adequate fluids orally; 3) the patient can pass urine at least every six hours. Note that there is no specific medication or cure for dengue. Treatment mostly focuses on treating the symptoms of dengue.", "While treating dengue patients at home, it's important to prevent further contact with mosquitoes because the infection can spread from person-to-person via mosquitoes. In other words, controlling mosquitoes is key to preventing others from becoming ill. Use window and door screens at home to prevent mosquitoes from entering. Use mosquito nets while sleeping. Wear clothes that minimize skin exposure to mosquitoes. Apply mosquito repellent to exposed skin. Repellants like DEET, picaridin, and oil of lemon eucalyptus are effective. Children should not handle repellents. Adults should apply repellents to their own hands first and spread them on the child’s skin. Do not use repellents on children under two months old. Prevent the breeding of mosquitoes by draining stagnant water around the house and cleaning water storage containers frequently. Dengue patients must go to the hospital every day to have their fever and blood count assessed. These daily visits must occur as long as the patient exhibits a fever of more than 37.5 degrees Celsius (100 degrees Fahrenheit). This monitoring at the hospital can cease after there has been no fever over a 48-hour period. Permit the patient to slowly resume his previous activities, particularly during the long period of convalescence. Because dengue often causes significant tiredness and lethargy, it's important that patients get plenty of rest and progress back into their daily routines with caution. This medication will help treat the fever. Give one tablet of 325 to 500 mg. A total of four tablets can be given to the patient in one day. Do not give the patient aspirin, ibuprofen, or other nonsteroidal anti-inflammatory drugs. These can increase the risk of bleeding in those with dengue. Patients should be encouraged to drink water, fruit juice, and oral rehydration solutions to prevent dehydration from fever or vomiting. Adequate fluid intake decreases the chance that a patient with dengue will have to be hospitalized. Men and women (ages 19 to 30 years) should aim to drink three liters and 2.7 liters of water per day, respectively. Boys and girls should have 2.7 and 2.2 liters of water daily, respectively. For infants, the intake is 0.7-0.8 liters/day. You can also prepare a juice using papaya leaves for dengue patients. Papaya leaf extract has been reported to increase platelet count in dengue patients., although there is not yet firm clinical research to support this. Maintaining a daily record will help you observe any worsening of symptoms. It's important to monitor children and babies closely since they are more likely to develop more serious cases of dengue. Keep clear notes on the following: The patient's temperature. Since temperature varies during the day, it is preferable to record it at same time daily. This will make your daily reading reliable and valid. Fluid intake. Ask the patient to drink from the same cup each time; this will make it easier for you to remember and keep track of the total volume consumed. Urine output. Ask the patient to urinate into a container. Measure and record the amount of urine each time. These containers are commonly used at hospitals to measure 24-hour urine output. You will be provided with one or can inquire about it at the hospital. Head to the hospital immediately if the patient exhibits any of the following signs: High fever Severe abdominal pain Persistent vomiting Cold and clammy extremities (could be due to dehydration or blood loss) Lethargy Confusion (as a result of poor water intake or blood loss) Inability to pass urine regularly (at least every 6 hours) Bleeding (vaginal and/or bleeding, bleeding from nose, eyes or gums, red spots or patches on skin) Difficulty in breathing (due to fluid collection in lungs)", "To treat severe cases of dengue fever at a hospital, doctors will begin by introducing intravenous (IV) fluids and electrolytes (salts) into the patient's body. This treatment works to replace the fluids lost through vomiting or diarrhea. This step will only be taken if the patient is not able to take fluids orally (e.g., because of severe vomiting) or is in shock. Intravenous means \"within a vein.\" In other words, liquid substances will be infused directly into one of the patient's veins via a syringe or intravenous catheter. The recommended first-line IV fluid is crystalloids (0.9% saline). Doctors will monitor the patient's fluid intake through IV due to newer guidelines recommending a more cautious intake of IV fluids than in the past. This is because overhydration can cause adverse effects, including intravascular fluid overload, or a flooding of the capillaries. For this reason, in most cases, doctors will administer fluid in increments, rather than a constant flow. In more advanced and severe cases cases of dengue, doctors may have to perform a transfusion to replace lost blood. This is often the required treatment for patients whose dengue has escalated to DHF. A transfusion can entail transfer of fresh blood into the patient's system or just platelets, which are parts of the blood that help the blood clot and are smaller than red or white blood cells. Corticosteroids are man-made drugs that closely resemble cortisol, a hormone produced naturally by your adrenal glands. These drugs work by decreasing inflammation and reducing the activity of the immune system. The effects of corticosteroids on dengue infection are still undergoing medical trials and are as yet inconclusive." ], "summary": [ "Be aware of the incubation period. Consider whether the person shows serious warning signs. Determine whether the patient has severe dengue. Visit the hospital for a checkup. Determine where treatment and care will occur.", "Maintain a clean and mosquito-free environment. Take dengue patients to the hospital daily. Ensure the patient gets sufficient bed rest. Give the patient Acetaminophen/paracetamol (Tylenol®). Encourage the patient to drink a lot of fluids. Keep a daily record of symptoms. Take the patient to the hospital if her symptoms worsen.", "Deliver intravenous fluids. Do a blood transfusion. Administer corticosteroid injections." ] }

{ "section_name": [ "Wear the Right Colors", "Buy the Right Fit", "Go Beneath the Surface", "Accessorize Wisely" ], "document": [ "Black does have a slimming effect, and having a little black in your wardrobe is certainly advisable. Too much makes you look bland and bleak, however. Adding color into your wardrobe gives your clothing personality and makes you look cuter. Wear dresses that have a dark side panel; this will give the body an elongated look. Light pastel shades may make your body look larger, so be careful about choosing them. Bold, bright hues, on the other hand, do not have this widening effect and often look flattering. Solid blocks of color tend to work best. Huge patterns that cover your entire outfit often appear overwhelming. As a result, your curves get masked, and you may end up looking heavier. Stick with smaller patterns or patterns that are limited to one area of your body. Stay away from tops that have ruffles down the front or pants that have decorative zippers on the thigh. These details automatically draw the eye, making the parts of your body they cover noticeably in a very unflattering way. Look for unadorned pieces or those that have embellishments on other parts of your body, such as blouses with beading at the neckline or skirts with lace at the bottom hem. Dark wash jeans look slimming and clean-cut without looking bland and boring. Light wash jeans may make your legs look wider, but many medium washes also work well. A fitted denim jacket with a short waist can add spirit and liveliness to your wardrobe. Stick with medium to dark wash denims, however, since anything lighter will probably make you look heavier than you are. You can get help from someone who is familiar with matching color to skin tones or use online resources to help you. If the tones match, you will look healthy and beautiful. Be aware that what may have suited you 10 years may cause you to look washed out now, as your skin ages. Always update.", "Many heavy set women settle for shapeless plus sized clothing because they feel a need to hide their heaviness. Oversized, baggy pieces only make you look larger, however. Like any other woman, you should dress in a way that works with the natural contours of your shape and accentuates your curves. Fitted tops and dresses that nip in at the waist are especially flattering since they define your waist, making your top and bottom look more proportioned. Clothes that are too tight will show any rolls of fat or excess weight you likely want to hide. Clothes that are too big will make you look boxy and larger than necessary. Purchase clothing that brushes against your body without squeezing it, and remember that bunching or pulling will only draw unflattering attention to those areas of your body. Long, fitted pieces that extend past your hip create a smooth, streamlined silhouette that may make your hips and stomach look thinner. Avoid pieces that end at the widest part of your thighs, though, since the horizontal hemline across that area of your body may make your thighs look larger. Long tops may only make you look shorter and stouter. Tops and jackets that stop just above your hipbone elongate your leg, reducing the appearance of stoutness. Tapered legs only make your hips and thighs look larger. A straight-legged pant streamlines your appearance, reducing the appearance of thickness around your thighs. Pants with a slight flare, like boot-cuts, also help by balancing out the width of your upper leg with extra material at the bottom. A-line skirts flare out toward the bottom, creating a flattering silhouette for your hips. Wrap dresses and empire waist dresses are also very flattering since they define your waist and drape naturally off your curves. Not all heavy set bodies are the same. You may have be an apple shape who carries her weight around her stomach, a pear shape who carries her weight around her thighs, an inverted triangle who carries her weight in her chest, or a rectangle whose weight is evenly distributed throughout her body. Determine your body type and learn about what styles of dress flatter your shape best. Stiff fabrics often create a boxy look that adds pounds rather than taking them away. Clingy fabrics tightly form to your body, often accentuating excess weight. Draping fabrics fall off your body naturally, lightly hugging your contours without drawing extra attention to them.", "Body shapers are worn under your clothes and help you keep your proportions in check. A good shaper should not be so tight that it leaves marks, but it will keep a little excess fat in check and give you an overall smoother, streamlined look. Many heavy set women are gifted with enviable busts, but this makes it even more important for you to have a supportive bra that fits you correctly. A bra that does not fit correctly may make you look saggy, but a proper fit will help you achieve a very womanly, mature look. Nightgowns that drape over your curves will usually look very flattering. Long gowns work well for most woman, but shorter women should also consider shorter versions of this style. Look for a gown with a deep v-neck to flatter your bust as much as possible.", "This tip is especially helpful for shorter women. Heels extend your leg, making it look longer and more slender. A longer looking leg reduces the appearance of stoutness, which may help your overall appearance look more slender. Think large bangle bracelets, chunky beaded chokers, heavy pendants with large charms, and bold rings. Look for cute designs that appeal to your personal taste. Due to your larger appearance, you can wear bolder pieces with style, and without having your figure overwhelmed by them. Necklaces and earrings work especially well in terms of jewelry, but you can also consider scarves, hats, headbands, and other accessories that draw the eye away from your body and toward your face. Get as creative, wild, or elegant as you please. Accessories can definitely make an outfit look cuter, but too much will create a busy look that will end up having the opposite effect. For many heavier set women, shorter hair can make the hips look wider and unbalanced. Balance out bottom heaviness by creating volume on top with long hair. Try incorporating layers and waves into your hair for even more volume. Outline your eyes with eyeliner and mascara, and play with eye shadow color until you find something that looks bold without looking clownish. Noticeable eyes downplay a plumper chin. Stick with skin tone foundations and bronzers. Do not apply too much blush to your cheeks, and do not apply dark colors to your lips. Keep the focus on your eyes by keeping the rest of your make-up subdued. Choose a cute design in a bright color or pattern to give your look a playful edge. Look for girlish embellishments like bows or frills." ], "summary": [ "Break away from black. Gravitate toward bold colors. Avoid large patterns. Avoid embellishments on the widest parts of your body. Try on dark wash jeans. Consider a medium to dark wash denim jacket. Choose colors that flatter your skin tone.", "Avoid shapeless clothing. Look for tailored pieces. Dress your size. Consider long tops and coats that brush past your hip. Opt for tops that stop above the hip if you are a plus sized petite. Wear straight-legged pants or pants with a flare. Gravitate toward A-line skirts and dresses. Know your body type. Choose soft, draping fabrics.", "Invest in a body shaper. Buy a properly fitting bra. Look for long, flowing silk nightgowns with plenty of feminine detail.", "Elongate your leg with heels. Buy bold, chunky jewelry. Look for pieces that draw attention to your face. Stick with one or two key accessories for each outfit. Look for longer hairstyles, depending on the shape of your face. Use make-up to accentuate your eyes. Keep the rest of your make-up looking natural. Sling a fun, colorful bag over your shoulder." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Double Line Logo", "Single Line Logo", "Japanese Characters of the DBZ Logo" ], "document": [ "Add a parallelogram to the lower right corner. Fit in the \"Z\" inside the parallelogram. Add a single star inside the circle for your letter O. ", "Sketch a circle inside. Add a parallelogram on the side. Separate the \"Z\" to fit in the parallelogram. Draw a single star at the center of your circle. ", "This part of the logo is the one added below both Dragon Ball word art. " ], "summary": [ "Draw four straight horizontal lines. Write the letters that spell Dragon Ball Z. Sketch out the body of the letters to make it look thicker. Darken the outline of your letters. Add color accordingly. Darken the edges for emphasis.", "Draw a quadrilateral shape, make the upper line slightly concave. Lightly sketch the letters of Dragon Ball Z using the quadrilateral shape you made earlier. Erase your outline. Color accordingly. Darken the edges for added emphasis\n", "Draw 10 small circles slightly apart from one another. As reference, you can use a Japanese katakana characters shown in http://www.omniglot.com/writing/japanese_katakana.htm to familiarize yourself with the symbols used in the Dragon Ball logo. Draw the Japanese characters in the correct order. Draw the Dragon Ball Z logo with the dragon logo over the encircled Japanese text. Outline the drawing and remove the sketch marks. Add color." ] }

{ "section_name": [ "Visiting Your Doctor", "Treating Your Heartburn Without Nexium", "Trying Natural Remedies" ], "document": [ "Before stopping any medication, always talk to your doctor first. Your doctor can help you with any side effects that might result from stopping. They may even prescribe you a different medication. If you have gastroesophageal reflux disorder (GERD) or Barrett’s Esophagus, your doctor may determine that you need to remain on a PPI like Nexium. Most of the time, you will not need to rush stop getting off Nexium. Instead, you and your doctor will work out a plan to get you on progressively lower doses. This increases your chance of success. In most cases, you should not stop a medication before you have finished a full course. If you have unpleasant side effects, however, your doctor should know. Common side effects of Nexium include: Stomach pain Diarrhea Headache Nausea Dizziness Dry mouth Lower your Nexium dose for 2-4 weeks. If you were taking one pill a day, take one pill every other day. If you were taking two pills a day, take one pill a day for 1-2 weeks, and then take one pill every other day for another 1-2 weeks. If you find you are still struggling with severe symptoms, you can taper off even more gradually. Instead of 2-4 weeks, plan for 8-12 weeks. Use a diary, calendar, or planning app to help you remember when to take your next dose. In some cases, conditions like GERD can be fixed through surgery. These are invasive surgeries that will require long recoveries, but they may be able to prevent the need for you to take PPIs in the future. Before you make this decision, have a long talk with your doctor about the risks and recovery times associated with surgery. You may need to stay in the hospital up to a week for this surgery. Bleeding and scarring may occur as well.", "Even if you have never had acid reflux before, stopping PPIs like Nexium can sometimes cause symptoms to start. To give you relief, take an over-the-counter antacid, such as Tums or Rolaids. Always consult your doctor about whether it is ok to take over-the-counter medications or not. Smoking can increase acid reflux while affecting how well your esophageal sphincter works. Talk to your doctor about ways to quit smoking. You may want to avoid secondhand smoke as well. Maintaining a healthy weight is an important tool in reducing the frequency of heartburn. If you are overweight, talk to your doctor or a registered dietician about losing weight. Eating smaller meals will help you lose weight, and it can also help prevent heartburn. Reduce your food portions. If you feel full, stop eating. Eating heavy meals before going to bed can exacerbate acid reflux. Avoid eating large meals 2-3 hours before you go to bed whenever possible. Tight clothes can put extra pressure on your stomach. This can cause or worsen heartburn symptoms. Wear loose clothing whenever possible to help mitigate this.", "While the effectiveness of apple cider vinegar on acid reflux has not been studied, many people report improvement after taking it. Take one teaspoon of apple cider vinegar mixed with a teaspoon of honey after every meal. Lowering stress and anxiety may help reduce the symptoms of GERD. Try therapies such as daily meditation or breathing exercises to help you relax and manage your daily stress levels. Iberogast is a liquid supplement containing nine different herbs. It may help reduce acid and treat dyspepsia by preventing intestinal spasms and toning smooth muscles within the digestive tract. Check with your doctor to make sure it won’t interfere with your medications. Iberogast contains angelica, caraway, mustard plant, chamomile, celandine, lemon balm, licorice, milk thistle, and peppermint." ], "summary": [ "Make an appointment with your doctor. Tell your doctor why you want to stop Nexium. Taper off Nexium gradually. Consider surgery.", "Take an over-the-counter antacid. Stop smoking. Lose weight. Avoid eating meals 2-3 hours before bed. Wear loose clothing when possible.", "Swallow a spoonful of apple cider vinegar and honey. Try relaxation techniques. Take a dose of iberogast." ] }

{ "section_name": [ "Getting the Right Supplies", "Changing the Filter", "Removing the Old Filter" ], "document": [ "The housing around your well water filter, or the filter itself, lists what brand your system is. If it's not on the housing of the filter, try checking the system itself. You'll need to know the brand name to ensure you get the right filter. Some common well water filtration system brands are Whirlpool, Reynolds, and Culligan. The model number should be listed near the brand name on your filter housing. There might be a label on the housing that lists the model number, or it might be stamped right into the metal or plastic of the housing. You can buy well water filters at most home improvement stores, or you can order them through online retailers. You can also check the website for the brand you have; they sometimes sell their filters directly. You can expect to spend between 25 and 35 dollars for your replacement filter, depending on the brand and model. A filter wrench is designed specifically to make removing old filters easy. Metal filter wrenches have a handle, usually coated in plastic or rubber, on one end. On the other, you'll see a large circle made of metal. It will slide over your filter. You can purchase a metal filter wrench from most online retailers.", "Well water filers just sit inside of the housing, so there aren't any clamps to unhook. Grasp the top of the filter and pull it straight up to remove it from the housing. Dump any excess water out of the housing after you've removed the filter. Check the ends of the new filter. If it needs to go in a certain way, one end of the filter will say \"top\" and the other end will say \"bottom.\" Make sure the end with \"bottom\" written on it goes into the housing first. On the top of the housing, you'll see the o-ring, or the round piece of rubber that guarantees a tight seal between the housing and system. Take the o-ring off of the housing and check it for dings, flat-spots, or holes. If you find any, you'll need to order a new o-ring. You should be able to get a new o-ring from the same place you purchased your new filter. Use a food-grade silicon grease to lubricate your o-ring and the o-ring groove in the housing. Squeeze some of the lubricant onto the o-ring and rub it all the way around. Replace the o-ring and then squeeze a bit more lubricant into the o-ring groove in the housing. Rub some silicon around the threads on the housing, too. You can find food-grade silicon grease at most home improvement stores or online. The top of the housing will have threads at the top, where it will screw into the filtration system. Line the housing up under where it screws into the system. Once you have the housing lined up, begin rotating the housing counterclockwise. As you do so, it will screw into the system until all of the threads on the housing have disappeared and it won't spin anymore. Then use the filter wrench to tighten it some more. Chances are the outside of the housing got a little wet while you were changing the filters. Use a soft cloth to wipe down the outside of the housing and remove any excess moisture. Once the filter is changed and the housing is screwed back in, you can turn the water back on. Watch the housing carefully — if water starts to leak out of it, you haven't tightened the housing enough. Turn the water off, tighten the housing, and then turn it back on.", "When you remove the filter casing, chances are some water will pour out. Place a bucket directly under your filter to catch this water and prevent anything else from getting wet. Your water filter will likely be located near the electrical unit that controls your filtration system. Cover that unit — and any other nearby electrical panels or outlets — with plastic. Use a plastic grocery bag or plastic sheeting to cover any exposed electrical panels. Just make sure there aren't any gaps where water can get in. The exact location of the water shut-off valve will be different depending on the type of system you have and how your home's plumbing is set up. Look for it near the filter. The shut-off valves might look like knobs that need to be turned either vertically or horizontally, or wheels that need to be spun to the right or left. If you're not exactly sure where the shut-off valve is, look up the user or owner manual online. If you're still not sure, you can ask a representative of the company to come out and take a look. At the top of your filter housing, you should see a small red button. This is the pressure release. In order to change the filter, press the button. When you do, a bit of water may come out. That's normal, and the bucket under your filter should catch anything that drips down. Face the handle of the wrench out to the right, away from the housing. Slide the hoop of the wrench up over the housing until it feels snug. Grasp the handle of the wrench and turn it clockwise. It might be hard to turn at first. Apply steady, even pressure on the wrench handle until the housing begins to turn. Depending on where your filter is, there might not be enough room behind it to just continuously rotate the wrench until the filter housing comes loose. If that's true, turn the wrench as far as you can, then slide the wrench off the housing, reset it so the handle is on the right side of the housing, and turn it again. After you've rotated the filter wrench a few times, test the housing's looseness. It should be loose enough for you to unscrew it the rest of the way by hand. Once you get to this point, hold the bucket up as close to the housing as possible. Then unscrew the housing the rest of the way with your hand. Because the housing will be filled with water, it might be heavier than you expect when it finally comes free of the filtration system. Hold the bucket as close to the housing as possible, so that if you accidentally drop the housing, you won't get water everywhere." ], "summary": [ "Note the filter brand. Check the filter model number. Purchase a new filter. Get a metal filter wrench.", "Remove the old filter from the housing. Insert the new filter. Check the o-ring. Lubricate the o-ring and threads of the housing. Line up the housing with the system. Screw the housing back into the filtration system. Wipe down the housing. Turn the water back on.", "Place a bucket under your filter. Cover any nearby electrical panels. Turn off your water. Press the pressure release. Slide the filter wrench up over the filter housing. Turn the wrench from right to left. Reset the wrench and repeat the turn if a wall is in your way. Use your hand to unscrew the housing once it's loose." ] }

{ "section_name": [ "Use the TripIt App in Your Mobile Device", "Create Your Itinerary Automatically", "Use TripIt on the Its Website Manually" ], "document": [ "Navigate to your device's app store, search for TripIt, and install the application. Locate the app icon on your phone, usually in your application menu, and tap on it to open. Skip this step if you already have a TripIt account. Enter the necessary log in information. Tap \"Trips\" from the left panel of the app. You will see your trips and itineraries on the right side, both past and upcoming. You can only edit and add plans from the mobile app. Tap on a trip you’d like to edit by adding plans. Tap \"Add Plans\" from the left panel. Select from the list of transportation, activities, and other type of plan you’re adding. Depending on the plan type, you’ll be shown a pop-up screen where you can register details of that booking or reservation. Once done, tap \"Save,\" and your plan will be added to your trip itinerary. Repeat step 6 for all your bookings or reservations for the same trip. See your itinerary grow and become more detailed as you add more plans into it. You can share your itinerary via e-mail. Tap \"Share Trip\" and input the e-mail addresses of your friends.", "You can register online or on the mobile app. ", "Go to https://www.tripit.com/ and sign up for free. You will be asked to enter some personal information, and to create a password. Navigate back to the homepage after creating your account to sign in. Click on \"Trips\" from the top menu. This will bring you to a page with your list of trips and itineraries, both past and upcoming. Click on \"Add a Trip\" from the left menu. This will bring you to a trip registration page. Fill in the required details and click the \"Create Trip\" button. On the trip’s page, click \"Add Plans.\" Select from the list of transportation, activities, and other type of plan you’re adding. Depending on the plan type, you’ll be brought to another page where you can register details of that booking or reservation. Once done, click \"Save,\" and your plan will be added to your trip itinerary. Repeat step 5 for all your bookings or reservations. See your itinerary grow and become more detailed as you add more plans into it. You can edit your itinerary to include time, local weather, and maps. When you’re done building your itinerary, just click on \"Print\" to have a hard copy of it." ], "summary": [ "Download the TripIt app on your mobile device. Launch the app. Register. Sign in. View Trips. Add plans. Add more plans. Share the itinerary.", "Register on TripIt. Gather travel bookings and reservations. Forward all travel confirmation e-mails to plans@tripit.com. Print or share your itinerary.", "Register. Sign in. View Trips. Add a trip. Add plans. Add more plans. Add other components. Print the itinerary." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Finding Activities at Home", "Getting out in the Community", "Enjoying the Outdoors", "Being Productive" ], "document": [ "If you like to cook or bake, try making a few tasty treats to share with friends or family. You can look up new recipes for things like macaroni and cheese, chocolate pie, or cheese omelets, or you can make dishes that you already know. Consider baking treats like muffins, cakes, or breads. Try out a new recipe that you can serve your family for dinner one night. or music video for an afternoon project. You can direct, shoot, and edit the movie all by yourself, or you can get your friends and/or family members involved in the process. Come up with a fun idea, grab a video camera or phone, and start recording! Consider creating a short film that’s roughly 5 minutes to show to your family. Create a simple music video by setting up a camera and dancing to a song with your friends. to give it a new look. You can paint your walls a new color (after making sure it’s okay with your parents), go shopping for new blankets or decorations, or even just rearrange your furniture to make the room look different. Get creative and organize your room so that it reflects your personality. Look through magazines or online at decorated teen bedrooms for inspiration. If you’d like to buy things for your room but are on a tight budget, visit thrift stores to find unique, less expensive items. If you have paints, markers, crayons, construction paper, or any other sort of craft supplies, gather them together and see what you can create. You can use paints to decorate boxes, notebooks, or even clothing, or use beads to create jewelry. Decorate a shoe box with construction paper and markers to create a time capsule, or bedazzle a backpack or pair of shoes for school. Cut up different fabrics and tie them onto a string to create a hanging decoration for your room. to make some extra money. If you have a bunch of things you don’t need anymore and want to get rid of them, put prices on your items and have a yard sale. Ask other members of your family if they have anything they’d like to sell, too, and advertise the sale ahead of time so people know about it. Post flyers in your neighborhood telling the date, time, and location of your yard sale. Make sure your items are reasonably priced so that they sell. You can invite one friend over, or you can make it a group activity and invite over a few (after checking with your parents). Order pizza, watch movies, play games, or just spend the night talking to one another. Tell your friends ahead of time whether or not they need to bring anything, such as a sleeping bag and pillow. If it’s a lazy day and you just feel like relaxing, curl up in a comfy chair and spend your time reading a book. It can be one on your summer reading list, one you’ve wanted to read for a long time, or even an old favorite. You can also download books on your Kindle or phone to read easily and instantly.", "Do some research online to find a museum in your area that interests you, whether it’s an art museum, science museum, or history museum. You can make it a solo trip and go explore the museum by yourself, or invite a friend or two to come along. Check to see if the museum has special days where admission is free. Check to see if there’s a movie in theaters that you and your friends would like to go see. You can all share a popcorn and candy, or eat a snack beforehand and enjoy the movie. This is a good activity to do on a super hot or rainy day. If you’d like to spend some time reading but don’t have any new books, head to your local library and peruse their selection. You can check out a fun summer book to read, or you can look for a book about a topic that you’d like to learn more about. You can also check out movies, CDs, and books on tape from the library. If you don't already have a library card, ask your librarian to help you through the process of getting one. When it’s a hot day out, enjoying ice cream or frozen yogurt is a good way to cool down. Ask a friend to meet you at the nearest ice cream shop, or invite your family to come with you. Plan to see one of your favorite singers in advance, or see if there's a free concert going on in your area. Summer is a popular season for concerts, so you should have lots to choose from once you start looking. Go online to find out when artists are coming to your area. Ask a group of friends or your family members to visit a bowling alley with you or a laser tag arena to play against one another. This works especially well with large groups. You can grab a bite to eat before or after the game with your friends or family.", "Summer is the best time of the year to take advantage of the warm weather and open pools. Spend the day at your neighborhood pool, or check out a nearby swimming hole or lake. If you’re swimming in a lake or similar natural area, make sure it’s safe and that you’re allowed to go swimming there. If you don’t have a community pool to go to, see if a friend has a pool that they’d invite you to. Make sure you apply sunscreen to avoid getting burnt, especially if you plan on spending several hours in the sun. This is a good opportunity to explore your area and enjoy a little bit of nature. If it’s a hot day, consider inviting friends or family members to take an early morning or evening hike with you to avoid the hottest part of the day. Even just a walk around your neighborhood can get you feeling more energized. If you have a bike, take it out for a ride with friends or family members. You can take a leisurely ride around a shaded park, or you can go on a trek across town to get in some exercise. Maybe you’ve always wanted to try out a sport like rugby, ultimate frisbee, or kickball, but you’ve just never had the time. Start practicing your skills by yourself, or get a group of friends together and play the game to help you learn the sport. Check with your community to see if there’s a class or camp you can take that will help you learn the sport, such as a soccer, basketball, or bowling program. There are lots of plants that thrive in the summer, such as berries, peaches, corn, and green beans. Pick out a plant that you’d like to grow and either plant some seeds or purchase a baby plant so that you can watch it grow throughout the summer. You can plant the seeds or plant in your own yard, or you can grow them indoors from a pot, depending on the type of food you’re hoping to grow. family. Invite a bunch of friends to go camping or ask your family if they’d like to go. You can camp out in the woods, in a park, on a beach, or even in your own backyard. Bring a tent and enough sleeping bags for everyone, and prepare food to eat while you’re out in nature. If you’re camping in a public place, check to make sure you don’t need permission before staying there. Check the weather beforehand to make sure it’s not going to rain. You can bring s’mores to roast on a fire, a frisbee to toss with friends, or cards to play in your tent. Invite your friends or family to go on a picnic with you to a nature preserve, park, or even your own backyard. You can have everyone bring their own dish to share, and make sure you bring a blanket to sit on. If it’s a hot day outside, find a shaded picnic spot under a tree and bring lots of water or other drinks to share.", "There are lots of summer jobs you can try to get, even if you don’t have a lot of work experience. Consider babysitting, lifeguarding, dog walking, or mowing lawns to make a little extra money over the summer. If you live walking distance from small shops or restaurants, ask them if they’re hiring over the summer. You can also try to get an internship if you want to get more experience related to a specific career. Maybe you’ve wanted to learn a new language or construct something out of wood. Think about a skill that would be useful to learn and go online or to your local library to find information about it. If you don’t have your driver’s license yet, study the driver’s manual so that you’re ready to pass the test. Other skills that you might want to learn include setting up a campsite, cooking new recipes, or sewing. Summer is a great time to start the college application process since you’ll be super busy during the school year. Study for the SATs, work on college essays, or ask your parents to accompany you on some college visits so that you feel more prepared for the process. Consider joining your friends if they’re going on a college visit, or invite a friend to come with you on yours. in your community to help others in need. Not only is it rewarding to help out others, but spending a part of your summer volunteering looks great on college applications. Consider volunteering at places like local animal shelters, retirement homes, or soup kitchens. Other options might include cleaning up a local park or working in a community garden. If you didn’t do well in math or english this past year, the summer is a good time to work on topics that you don’t understand. You can look up the information online, check out a book at the library, or ask a friend to help you with the material you don’t know well. Create a list of topics that you should review so that you know where to focus your time. If you have a passion or interest like dance, rock climbing, or coding, go online or ask around your community to see if there’s a summer course you could take on the subject. There are often a lot of summer courses or camps to choose from, whether it’s academic, artistic, outdoorsy, athletic, or travel-related." ], "summary": [ "Work on your cooking skills by trying out new recipes. Make a movie Redecorate your bedroom Get creative using art supplies around the house. Plan a yard sale Invite a friend over for a sleepover. Crack open a good book on a super hot or rainy day.", "Visit a museum on a super hot day. Plan to go see a movie with friends for a relaxing activity. Go to the library to check out some books. Take friends to an ice cream shop for a cold treat. Gather a group of friends together to see a concert. Play a game like bowling or laser tag with friends.", "Swim at a local pool, lake, or other body of water. Go for a walk or hike with friends. Ride your bike through a park or neighborhood. Learn a new sport. Grow a garden with yummy fruits or vegetables. with friends or family. Go on a picnic with friends or family.", "Apply for a summer job to expand your resume. Teach yourself a new skill if there’s a topic you’re interested in. Go on a college visit if you’re beginning the application process. Volunteer Freshen up your skills on a subject you struggled with in school. Enroll in a summer camp or program to explore an interesting topic." ] }

{ "section_name": [ "Interacting with Him", "Finding Your Humor", "Matching His Style" ], "document": [ "When life is bleak, we're not going to laugh no matter what. To see the humorous side of things, we have to be willing. So work on helping him be happy (making someone happy is impossible -- they have to want it) by being your awesome self and gracing his presence with it. By being positive and fun, you're really doing all you can. Be his friend (or whatever is fitting for your relationship), do little things for him, and just try to make his life easier (especially if he's been dealt a sour deck of cards). Let him see the bright side of life so the humor can start flowing. There are few things funnier (and mood-uplifting) than a person that can embarrass themselves and just roll with it. There are few things worse than a person that embarrasses themselves and gets all self-conscious and shameful. So when you spill that soda on yourself, just say that you're saving it for later and that brown looks better on you than white, anyway. Also, it's like two-for-one perfume. You're just being frugal! Studies actually show that embarrassing yourself can actually get people to like you and trust you more. It sort of makes sense -- when you show you're down-to-earth, light-hearted, and just a plain human like they are, it takes away any possible intimidation and stress. Slapstick, physical comedy is the only kind of comedy that's been around for all of human history -- and it still is for a reason. If the witty asides don't come to you naturally, don't stress! You can convince him you're the funniest thing since Tina Fey by just using your non-verbal hilarity. Popcorn? Uh, yes, please! It's time for a who's-got-better-aim contest. And spaghetti? It's totally Lady & the Tramp time. Standing in line for your favorite movie? Bored so incredibly that you're practically gnawing off your arm for something to do? Why would you not bust out the macarena? As long as he's the type that doesn't embarrass easily, that is. Try play-fighting, tickling or play-attacking him. The bond of human touch is strong as steel. Is it time for a thumb war rematch yet? Laugh yourself. You don't need a good reason! Laughing is a chain reaction that often causes other people to laugh. And it will make you happier, too! . If you're visibly high strung or stressed, no situation you're in will be happy-go-lucky and funny. You know that one person that's always a negative Nancy? Don't be the party pooper! Relax. It's the only way to be yourself, be silly, and create an environment where the laughter will naturally flow. If you're relaxed and enjoy each other's company, the laughter will spontaneously start itself! If he's not laughing at your jokes, it's fine. You think you're funny and that's all that matters. If he sees you in your element, being natural, there's nothing to not like. So take a breath -- you got this.", "Some girls aren't great at slaying a crowd with one-liners and well-timed anecdotes. To play up your humor, the simplest, most effective way is to just be silly. It shows you're happy, fun, and that you don't take life too seriously. Here are some ideas: Go for physical humor. Make funny faces, pretend you're stuck in slow-motion, hop on him for a piggyback ride (if that's cool, of course), or start a well-meaning food fight. Put on a show. Do a foreign accent or pretend you're him -- lightly mocking him as a form of flirting, of course. React to him in silly ways. Are you snuggled up against him? Start purring like a cat! When he says, \"Oops, sorry, I drank your last soda,\" you respond with, \"THAT'S IT. I'M MOVING TO CANADA.\" And then you smile and launch into how excited you are to play hockey and watch the beavers. . There is nothing better than someone who is truly genuine and comfortable with themselves. If you can be you, you're showing him that he can be him with nothing to worry about. The humor will come naturally when you're both happy and relaxed! Don't worry about being funny enough for him! If you're light-hearted and enjoy having fun, he'll enjoy having fun with you. Don't worry about the impression you're making. Do what makes you happy and he'll probably want to join in. If you're trying to be funny, it'll come across that you're trying to be funny. Be natural and let the conversation flow naturally. The humor will come! . Sure, once in a while you get the person who can pull off being absolutely hilarious because they're so dry, cynical, sarcastic, and a little dark and twisty, but generally you want to be around those people in small doses. We live often crave being around people who are bright and cheery because it's contagious. They make us bright and cheery (and bright and cheery often means funnier), bringing out a side of us we feel confident about. He can't not love it. When we're optimistic, everything is a bit brighter. When everything is a bit brighter, it's easier to crack jokes (and to crack a smile in return). It's easier to take a mundane situation and turn it into an opportunity to have fun. The more fun you have, the more you (and him!) will be laughing.", "Humor is subjective. What you find funny won't necessarily be the same thing even your best friend finds funny. So in order to know what tickles his funny bone, get to know him! What TV shows does he like? What comedians? What kind of humor does he use to amuse others? All of these are cues as to what gets him giggling. The most aptly-timed joke on, say, Foucault won't be appreciated by the type of guy who prefers laughing at toilet humor. And it works the other way around, too. Does the guy you're eyeing prefer bro banter? Is he into witty non-sequiturs about current events? Can he be slayed by a play on words in Klingon? Find out! On the whole, women value a sense of humor more than men do. What do men want? Someone who will make them feel funny. Instead of trying to impress him, show him that he impresses you. Showing him that he has the right to laugh at his own jokes, too, because he's just so darn awesome could win him over in no time. You don't have to laugh at every joke he makes like your world has just been altered. If he drops a dud, laugh at him, albeit playfully. Did he just try an unfunny, stereotypical, sexist, blonde joke? Oh, honey. Let him know how cute he is for trying with a fake chuckle and a forced grin. When we click with people, chemistry is pretty Unable to ignore. To show him that you just get him and that you appreciate his humor, feed off of it! Did he just whip out his Sean Connery impression on a dime? Keep it going with your best Alex Trebek or Pussy Galore (doesn't have to be good -- this moment is about him). If not an impression, can you drop a line from a movie or challenge him to up his game to Christopher Walken? Establishing a banter can develop a rapport between you two, creating a bond that won't easily be broken. Whether his humor is self-deprecating or straight out of Family Guy, go with it. Show him that you appreciate how fun he is." ], "summary": [ "Help him be happy in general. Be willing to embarrass yourself. Get physical. Relax", "Be silly. Be yourself Be positive", "Get to know him. Laugh at his jokes. Feed off his humor." ] }

{ "section_name": [ "In Infants Between 6 to 10 Months", "In Infants Between 10 to 15 Months", "In Infants Between 0 to 6 Months" ], "document": [ "When a baby starts crawling, it means that her neck, arms, and legs are getting stronger. She is now preparing for the next stage of her development, which is walking. Avoid rushing your child into learning to walk, and know that she will walk when she is ready.The best thing that you can do is to provide her with a safe environment to explore and to give her hours of crawling time. She will be wobbly at first (and might even plop down) but will master it soon enough. When she’s already a good crawler, pretend to chase her and let her crawl after you too. Other ideas include: Set up a tunnel with a tent or a large box and let her crawl through it. Roll a ball in front of her and make her chase after it. When your baby is seated, give her simple directions such as “give me your block”; this will make her turn her body while looking for the toy. Withhold a toy when you are playing a passing game; this will make her lean towards you and strengthen her torso. Surround her with several toys to encourage her to explore and move, especially towards those that are a bit far from her. Let your baby stand up while you support her under her arms and let her bounce up and down. This will strengthen her leg muscles.", "After months of crawling about, your baby will finally be ready to attempt her first steps. Don’t focus on getting her to walk right away, though. Help your baby practice her balance and coordination. Then, when her leg muscles are up to the task of walking, she will be equipped to take confident steps. Resist putting your baby in a stroller or a sling; let her walk everywhere. Let her cruise barefoot on the furniture; this will encourage her to walk on her own and is definitely more helpful than any kind of walker out there. Instead of getting a walker with a seat, get a stable push toy that will act as her stabilizer. Give your baby some small balls or clean socks to shoot into a laundry basket; the act of bending down, picking up something, and standing up again is great for balance practice. Play freeze dance to practice her inhibitory control or her ability to stop her body from moving. Get a big soft ball and let her practice kicking it to each other, or sit on the floor and roll or throw a ball to each other.", "From being unable to lift up her head to being able to sit unsupported, your infant’s body undergoes tremendous changes during the first six months. This is an exciting time, and you should encourage your baby to move around as much as possible. Give her a lot of opportunities to move. Engage her in fun games that will prod her to use her neck, chest, arms, and legs. Use some of the ideas outlined in the steps below. Free your baby from swaddling cloths; let her kick and wave about when she’s awake to strengthen her leg and arm muscles. Put her under a mobile and let her kick and swat at the toys; the point is that she moves her body and not that she accurately hits any of the toys. When she is able turn on her tummy on her own, give your baby daily tummy time; this will strengthen her chest, neck, and arms in preparation for crawling. Softly ring a bell one side at a time to make her look for and turn to the sound; you can do this when she is on her tummy or on her back. Put a toy just a little bit out of her reach; say “come and get it” and wait for her to try wiggling or rolling towards it. Gently stretch her arms over her head and bend her knees towards her tummy for exercise." ], "summary": [ "Prepare your baby for learning to walk. Crawl on all fours and encourage your baby to copy you. Encourage her to play with toys. Practice standing.", "Get ready for baby's first steps. Encourage her to stand on her own two feet as much as possible. Practice different types of movements.", "Get your baby moving. Allow your baby to kick her legs and move her arms. Give her daily tummy time. Stretch her arms and legs." ] }

{ "section_name": [ "Safely Applying Pasties", "Finding the Right Pasties for Your Outfit" ], "document": [ "Many pasties come with their own adhesive, while some attach by suction or require a separate adhesive. Look at the packaging of your pasties or any instructions included to see how they should be applied. If your pasties are made of a relatively thin material and are not decorated with heavy elements like sequins, beads or tassels, you can attach them with double-sided tape. Make sure to buy the kind that is meant for fabric, not for paper, as it will be stronger. Cut small strips of the tape to fit around the edges of the inside of your pasties. Apply the tape to the pasties first, then press them into place. If you want extra security and aren’t worried about the tape being visible, you can add another long strip of tape across each pastie after they are in place. Fabric tape or clothing tape is available in many beauty supply stores and lingerie shops. Fancier pasties, like those used in burlesque costumes, tend to be a little heavier and therefore may require a stronger adhesive. If you are using particularly heavy or large pasties, look online or find a professional costuming shop that sells high-quality body glue or spirit gum. Using a cotton swab or makeup applicator brush, apply the adhesive to the edges of the inside of the pasties, then press them into place. Some adhesives may instruct you to wait a few moments after applying the adhesive to allow it to become sticky. Whether you are using stick-on pasties or applying an adhesive, they will stay on better if your skin is clean and clear of any oils, lotions or moisturizers. For this reason, it’s a good idea to apply pasties after taking a shower and drying off. Some types of adhesive, particularly spirit gum, can cause reactions on sensitive skin. Put a small amount of adhesive on the inside of your wrist and wait a few hours. If there is no reaction, it should be safe to use for attaching your pasties. If you are using tape or adhesive to secure the pasties, keep it on the outer edges rather than the center of the pasties. This will keep it from sticking to more sensitive skin and make removal easier. Many types of adhesive take a few seconds to bond to both surfaces. For extra security, make sure your pasties are placed where you want them and then hold them on tightly for a few seconds to make sure they stick. Even mild adhesives often cause skin reactions if left on too long. To keep your skin healthy, wash any remaining adhesive off with soap and water after you remove your pasties. Some adhesives may require additional cleaning, such as spirit gum, which must be removed with an acetone cleaner.", "If your clothes are particularly loose or sheer and you don’t plan on wearing a bra, choosing nude-colored pasties will be the least conspicuous. If your clothes are slightly see-through or slip out of place, it will be less obvious. These will be thicker and less visible through light fabrics. Paper or fabric pasties often create more visible outlines through thin fabrics than silicone pasties. These are usually available in lingerie shops and large department stores. If you are not worried about the shape of your pasties being visible through your clothing, disposable or fabric pasties are typically cheaper and stay on better than reusable silicone ones. These can often be found in beauty supply shops and clothing stores. If you are buying pasties with sequins or tassels for a costume, be aware that the heavier they are, the stronger the adhesive you use will have to be. If you are buying costume pasties, choose the lightest design you can find. Even if your pasties seem to fit well and stay in place easily, it’s a good idea to wait a few hours and see if the adhesive lasts before wearing them out. If you can move around comfortably after an hour or two without feeling like your pasties have shifted or might be falling off, you can most likely be confident that they’ll stay put when you go out. If your pasties are not staying in place, you may need to try either a different shape of pasties or a different type of adhesive." ], "summary": [ "Read the instructions on your pasties. Use double-sided fabric tape when securing lighter pasties. Use professional-grade spirit gum or body glue for heavier pasties. Make sure your skin is clean and dry where you will apply the pasties. Test any adhesives on your wrist before attaching pasties with them. Stick to the outer edges of the pasties when applying adhesive. Hold the pasties in place for a few seconds after attaching them. Clean any adhesive off your skin after wearing pasties.", "Choose pasties in a nude color for minimal visibility. Use silicone pasties when wearing very sheer fabrics. Use paper or fabric pasties when you don’t need much coverage. Avoid buying very heavy pasties that may fall off. Test your pasties at home before wearing them out for the first time." ] }

{ "section_name": [ "Handling Ongoing Problems", "Using Distraction and Redirection", "Responding Gently and Sensitively" ], "document": [ "It is important to know what to look for to keep your elderly loved one safe. Some warning signs that they might need professional help include: Changes in their body language. For example, the person may change their posture, their gestures, the physical distance between themselves and people they are talking with, their facial expressions, or tone of voice. Watch for any significant changes in the person’s body language. Environmental factors. Consider whether they are different in one environment or around certain people. Does removing them from the environment help? Does incorporating soothing scents, sounds, or colors help? Not getting basic needs met. Consider whether their basic needs are being met. Are they cold, hot, hungry, thirsty, or in pain? Changes in communication/behavior after a medical diagnosis. If this person has dementia or Alzheimer’s, consider whether they were able to express certain things to you before, but they are not able to do so now. How did they behave before? What was their behavioral baseline before you noticed this change? Did anything help them or make matters worse? If your relative’s behavior becomes increasingly out of control, you may start to feel uncomfortable or unsafe. If words or behaviors become abusive or dangerous, seek outside help from a therapist or other behavioral specialist. You may need to consider ways to feel safer or talk about ways to calm your relative’s anger. A home health nurse can help, as elderly people tend to be harsher with family and not strangers. A therapist can work with you and your family to help find strategies to cope more effectively. Your relative’s words may embarrass you or really hurt you. It’s hard not to take things personally, but keep in mind it is likely not their intention to hurt you or embarrass you. Focus on positive things and less on the negatives. If you do become upset, excuse yourself and spend some time removed from the situation. Especially if the behavior is new and out of character for your relative, do your best to say to yourself, “These words are hurtful, but do not reflect how my relative feels about me.” If your relative’s words or behaviors make you upset or uncomfortable, consider talking to them about it. Let them know that their words are inappropriate or unkind. Say, “When you speak to me like that, it hurts my feelings. Please do not insult me or the work I do for you.” If talking gets you nowhere, decrease the activities you do for them. This can send the message of “treat me nicely and with kindness and I will continue to graciously help you.”", "If your relative is going on and on about something offensive or inappropriate, move their attention to something else. You may want to change the subject or have them look at something. Come to them with some photos or change the subject to a topic that interests them. Say something funny or introduce a joke. Say, “That’s enough, let’s look at photos of the grandchildren.” You can also say, “Oh, I heard a funny joke yesterday. Would you like to hear it?” One way to redirect attention can be through touch. Especially if your relative is shouting, yelling, or screaming, they may be having difficulty expressing how they feel. They may be in pain or feel uncomfortable. Use a light touch to help calm them and help them feel safe. You may want to offer a small treat to help them feel safe and to enjoy something. This can include toffee or some small candy that your loved one enjoys. You can even incorporate their sense of smell, such as by placing some essential oils in an oil infuser. Try using a calming scent like lavender or rose oil. Colors and lighting can also be calming as well. Try using soft colors and dim lighting to create a calm atmosphere in the person’s room. Guide them to something they can do unassisted or that they feel independent doing, such as coloring or playing with the dog. The activity should be familiar and recognized by your relative, not a new or complicated activity. Say, “We’re going on a walk now, would you like to join?” You can also say, “Let’s put the dishes away.” If in private, place a soft object in their hand that they can throw without hurting someone. Often, people will divert their focus onto the object and away from their words. Consider using a small stuffed animal or a soft ball. If in public, talk about something your relative enjoys discussing. Say, “I’d like to bake a dessert when we get home. What should we bake?”", "You might be shocked or surprised to hear your relative saying something outrageous or crude. When your relative loses their filter, don’t react in shock, anger, or even ridicule. Gently let your relative know that their behavior is inappropriate and move on. There’s no need to bring up an incident once it has passed and you’ve dealt with it in the moment. For example, say, “It’s not appropriate to speak of people in that way. We do not talk like this.” In some cases, it may even be appropriate to ignore the comment and not respond at all. However, this may not be a good strategy for someone who is suffering from a cognitive decline. If the situation is uncomfortable, gently guide your relative somewhere else. Speak calmly and directly to your relative as you travel elsewhere. You may also notice certain situations that target their inappropriate behavior and divert their attention prior to them seeing something or someone. If you know your relative has a tendency to say inappropriate things during certain events or situations (like being in a large crowd or around young children), guide them away ahead of time to prevent the situation from unfolding. For example, if your relative is saying something racist while at the grocery store, direct them to a different aisle or exit the store. If you’re feeling like the stress of dealing with your older relative is getting to be too great, take a quick break to de-escalate. Take a walk or go outside and get some fresh air. If you’re getting frustrated with your relative or need some time to cool off, remove yourself from the situation temporarily. Excuse yourself from the room and go somewhere else. You may wish to prepare a snack to help you get away and return later. Relatives have a way of saying things when others are nearby. It’s up to you how you handle the situation. You can apologize for their behavior (“I’m so sorry my aunt said that to you”), clue them in, (“Sometimes my grandmother says inappropriate things due to her dementia”), or laugh it off (“All those years of embarrassing my uncle as a kid have come back on me!”). However you choose to handle the situation, think about what your relative would want. For example, if your relative has always valued privacy, they may not appreciate you saying things about their condition to strangers. However, if your relative has often valued humor and lighthearted joking, consider taking the statements in stride when out in public." ], "summary": [ "Identify dangerous behaviors. Seek professional help for dangerous behaviors. Don’t take it personally. Talk about the behavior.", "Redirect attention. Use touch or other sensations. Distract them with a familiar activity.", "Respond to the remarks. Guide them away. Take a small break. Respond to onlookers." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Recognizing Other Common Horse Colors", "Identifying Common Black-Point Horse Colors" ], "document": [ "A chestnut or sorrel horse has a coppery red or deep reddish brown coat color on the body and legs. The mane and tail will be the same color as the body or lighter. Make sure the horse has no black points to classify it as a chestnut or sorrel. Flaxen chestnuts are a variety of chestnuts with much lighter tails and manes. The tails and manes should be a pale yellow color to classify a chestnut as a flaxen. A light chestnut, or sandy chestnut, is a variety of chestnut horse with a sand-colored body, legs, mane, and tail. The body color of palominos varies from light tan to darker golden shades. Their manes and tails will be pale flaxen or white, and sometimes have some black hairs mixed in. Palominos are differentiated by names like golden palomino, chocolate palomino, or yellow palomino to describe the different shades of their body color. Red dun horses are similar in color to chestnuts. Look for a dorsal stripe running down the middle of their back to distinguish a red dun horse. The coat of a red dun can be varying shades of red or reddish yellow. The mane and tail can be lighter or darker than the body color. Cream or cremello horses have a very light, almost white coat. The mane and tail are also almost or completely white. The skin of the horse is a pale pink color and the eyes are always blue. Perlino is a variation of the cremello color in which little amounts of a coffee or cream color are mixed in to the mane, tale, and lower legs of the horse. Smokey cream or smokey perlino are names used when there are higher concentrations of these colors in the horse.", "Bay horses come in various shades of red and reddish brown, but always have a black mane, tail, and lower legs. They sometimes have a mix of darker and lighter colored hairs in their coats. Standard bay horses have a medium reddish brown shade with an even color all over and no mix of lighter or darker hairs. Some variations of bay horses are blood bay (a very dark blood-red color), mahogany bay (a bay that is so dark it almost looks black), and light bay (a light, yellowish shade of red). Black horses have black points and a dark black coat all over their body. There are no brown, red, or lighter colors on a true black horse. White markings can appear on a black horse. They usually occur on its head or lower legs. These small markings don't classify the horse as a different color. Some black horses fade in color due to sun exposure over time. They are still considered to be black. Black horses that don’t fade in color over time are called jet black or raven black. Brown horses usually have have brown manes, tails, and lower legs with a dark brown coat. They have lighter brown or tan spots on the muzzle, shoulders, and flanks. Brown is sometimes considered a shade of bay horse instead of a separate color. In this case it is called a dark bay. Buckskin refers to a variety of yellow and golden-colored shades of horses with black points. Their colors range from light tan to golden yellow or orange shades. Buckskin horses often have a long dorsal stripe running down the length of their back. A standard buckskin is called a yellow buckskin. They have a medium yellow coat color all over. Some examples of buckskin color variations are dusty buckskin (a dark brownish-yellow shade), golden buckskin (a dark golden shade), and silvery buckskin (a shade so light that it almost looks silver). Grullas have smoky gray hairs all over their body with a black mane and tail. Their lower legs are usually black as well. They often have a dorsal stripe, a stripe down the middle of their back, and sometimes a darker head. To consider a horse a grulla, each individual body hair has to be the same smoky gray color. The coat should not be a blend of white hairs and colored hairs." ], "summary": [ "Identify a chestnut or sorrel horse by its red color all over with no black hairs. Spot a palomino horse by its golden or yellow color and pale mane and tail. Recognize a red dun horse by a red-brown color all over and a dorsal stripe. Identify a cream or cremello horse by its ivory color, pink skin, and blue eyes.", "Identify a bay horse by its dark red or reddish brown body color and black points. Distinguish a black horse by its entirely black coat, mane, and tail. Look for black points and light brown spots to identify a brown horse. Spot a buckskin horse by its yellow or golden coat color and black points. Recognize a grulla horse by their mousy, smoky-colored hairs." ] }

{ "section_name": [ "Getting Free Diamonds", "Purchasing Diamonds", "Using the My Shop Item" ], "document": [ "Animal Jam regularly releases promo codes that can be redeemed for diamonds, gems, and other cool gifts. When you log in to your Animal Jam account, press the gear button, press the code button and enter your code. Codes are changing all the time, and Animal Jam releases new ones every few weeks. To find the latest codes, try searching online with ‘Animal Jam codes.’ You can also check The Daily Explorer, the Animal Jam blog. Animal Jam members have a different daily spin that guarantees diamonds or gifts. To become a member you have to have a paid account, so be sure to talk to your parents about this. When the Daily Spin pops up, click Spin for your chance (chance for non members is 10% or less) to win diamonds, gems, or gifts. Make sure you are logged in to increase your bonus. Every couple weeks, Animal Jam releases new challenges for you to participate in. There are normally several winners per challenge, and you can usually win about five diamonds. The Diamond Challenges are posted on the Animal Jam blog, and they usually involve taking snapshots (through Jammer Central) of your animal or things you like. To submit work to a Diamond Challenge, save your submission as a .jpg or .png file on your computer. Go to Jammer Central, and click on Submit Your Work. Then click the Plus Sign to find and upload your submission. Don’t forget to click Submit when you’re finished.", "Along with getting daily diamonds with your membership, buying a membership also comes with instant gem bonuses. Always talk to your parents before making any purchases. Different membership levels come with different perks, including: A three-month membership will get you 10 diamonds. A six-month membership will get you 25 diamonds. A one-year membership will get you 60 diamonds.", "After a while, if your customers buy everything or won't buy anything else, it would be a good time to close temporarily to restock your shop. Repeat the stocking up process, and go back out there to advertise once again, unless you're done for the day." ], "summary": [ "Use a promotional code. Purchase a membership. Win them in the Daily Spin. Take part in a Diamond Challenge.", "Purchase a membership.", "Restock once you're out of items." ] }

{ "section_name": [ "Visiting Your Friend in the Hospital", "Assisting with the Transition Back Home", "Knowing How to Communicate" ], "document": [ "While your friend might usually love a spur of the moment visit, recovering from surgery is a different matter entirely. Not only do hospitals often have specific visiting hours, your friend might need to prepare physically and emotionally for visitors. Know the hospitals visiting hours and policies. Depending on where in the hospital your friend is staying, there is different protocol for visitation. If your friend is still in the recovery room, for example, only one visitor at a time is permitted, with the nurse's permission and supervision, and there are stricter rules for personal hygiene. Call the hospital ahead of time to ask about visiting hours and any restrictions. Try to reach a family member or spouse to see when would be a good time to visit. This way, you'll have a better idea of how your friend is feeling, what tests have been run, and whether they're up for visitors. Once you know, plan your visit accordingly. Call or text once more before heading out to make sure your presence is still welcome. Plan to stay about 20 or 30 minutes, but use your judgment. If your friend seems tired or disengaged, you should slip out sooner. If they seem happy to see you, and are excited to talk to you, then feel free to stay longer. A lot of things can be bothersome to patients just out of surgery, so make sure you do not do anything to cause your friend discomfort during your visit. Do not wear perfume, aftershave or strong smelling lotions as people are often sensitive to smells when they're sick or recovering from surgery. In addition, many healthcare facilities are now fragrance-free. When you enter and leave a friend's room, wash your hands with soap, water, alcohol rubs, or hand sanitizer. Check with the nurses' station before entering the room, as you could be required to use a gown, gloves and/or a mask. People are more susceptible to germs after an operation. If you have any type of illness, such as a a cold or flu, ask the hospital staff beforehand if it's safe for you to visit your friend, as it usually isn't. If you are a smoker, only smoke in designated areas and do not get cigarette fumes anywhere near your friend. Due to the risk of bacteria and germs spreading, you could be banned from the hospital if you bring a non service dog into the hospital. Do not swear as this is usually against hospital rules and can get you thrown out and/or banned if caught. Avoid the patient's bed, as this can spread germs. Do not sit or put your feet on the bed. Do not touch the patient's wounds or any medical equipment they are attached to. Do not use the patient's toilet or bathroom, this can also spread germs and bacteria, and nurses may also report you and have you removed from the hospital. Do not share any property, such as toiletries or tissues, with a patient. People love to receive gifts, especially if they're not feeling well. It's not about the money spent, but just knowing that a person cares. Consider bringing a small gift to your friend for them to enjoy post-surgery. Many people think to bring flowers, but flowers are not ideal for a hospital stay. They take up a great deal of room, and shelf-space in a hospital room is limited. They also decay quickly, and are hard to transport home. Boredom is a huge issue with hospital patients, so consider an interactive gift. Try novels, magazines, crossword puzzle, sudoku books, or a journal. If your friend has some kind of electronic media, like an iPad or tablet, try iTunes or Amazon gift certificates, so they can select and purchase entertaining media for themselves. If food is allowed, bring the patient their favorite snack, as hospital food can get tiresome. However, keep in mind that even if you mean well, they might not want to eat, as surgery and medications can affect their appetite. Many patients are placed on special diets following surgery, and some patients may not be allowed to eat until normal bowel function returns, such as after a bowel resection surgery. A hospital can be a drab, impersonal space. If your friend is there for a prolonged recovery period, try to make their hospital room feel less alien by creating a homey environment for your friend. Decorate the room. Hospital rooms are beige or white and this can grow depressing with time. Bring cheerful posters, a small decorative hanging, or colorful blankets and throw pillows. Just check with hospital staff first to make sure you're not violating any hospital policies. Bring them something familiar. During a traumatic event like a surgery, familiarity can be a comfort. Make a small scrapbook of friends, family members, beloved pets, and other loved ones. Borrow your friend's iPod and create custom playlist of their favorite feel better songs or burn them a mix CD. Buy DVD's of their favorite movies and TV shows, as many hospital rooms have a television set patients can use. Act natural when visiting. Your friend is probably eager to get back to a sense of normal, so share news of mutual friends and discuss what's been happening in the news or on TV. Let your friend feel like they're part of the world even if they are stuck in a hospital room. If possible, and after you make sure your friend is up to it, get a group of friends together to visit your friend. Group visits can feel like a more natural hang out session than one-on-one communication, as people often congregate in groups. Your friend will also be happy to see how many people care and have taken the time to visit. Check hospital policy to make sure there isn't a cap on the number of people permitted in a room at a time. Making some future plans and promises can give your friend something to look forward to after their hospital stay, and reassurance their needs won't be forgotten once they're released. Set a date to go see a movie, go out to dinner, get coffee, go shopping, etc., sometime after they will be released from the hospital. Your friend will appreciate having something small to look forward to after their stay is over. Offer any assistance in the transition back home, such as driving your friend back from the hospital and running errands for them during recovery.", "Food is one of the biggest issues post-surgery as we all need to eat, and oftentimes cooking and even shopping are difficult in the wake of an operation. Be prepared to help your friend with meals during their recovery. Offer to get groceries. If you're able to go grocery shopping for your friend, do so. Check in with them if you're planning a shopping trip for yourself and see if there's anything they need. Bring over dishes. If your friend is uncomfortable with someone else doing their shopping, cook for them. Great options for meals are dishes that are re-heatable and keep for long periods. Aim for casseroles, soups, lasagnas, and salads. Be aware of any diet restrictions your friend might have. Oftentimes, certain foods are forbidden after an operation. Ask your friend about any kinds of food the doctor has advised against before preparing them a dish. Also, if your friend had any diet restrictions before the surgery - such as being gluten-free or a vegetarian - make sure you are aware of this. Don't tell them to call you if they need anything. They will probably not want to bother you. Offer specific help, like, \"I have some free time this afternoon, do you need help with anything?\" Household chores are a burden after surgery and your friend will really appreciate a helping hand. Do laundry, dishes, dusting, and any other cleaning. Your friend is probably laid up, so don't let them fall behind. If you have an extra hour, donate it to your friend in need. If they have pets, help with that. Clean the cat's litter box, walk the dog, make sure the animals have food or water. All of this will be appreciated. If needed, provide free childcare. Whether your friend is a single parent or has a spouse who's busy with work, chances are they will need help with the kids after surgery. Free childcare is much appreciated. While cooking and cleaning are tangible means to help a friend in need, sometimes recovery gets boring and all a person wants is good conversation and a little entertainment. Spend a weekend night with your friend and keep them engaged in conversation and activity. Share what's going on in your life, but keep it positive and upbeat. There's no need to mention that you were just laid off or had a big fight with your spouse. You're there to be a source of positive energy. Watch a movie or television show your friend likes. Ask them beforehand if there's anything in particular they've been itching to watch, and pick up a DVD on the way over or rent from an online outlet. Board games and cards are a great way to break the monotony. If you can get a group of people together, stop by your friends house for a round of poker or a game of Clue. While alcohol is great for many social situations, it's unlikely your friend can drink with their post-surgery medication. Be polite. Do not engage in social drinking when your friend cannot. After a surgery, there will be a number of doctor's appointments in the following weeks. Such appointments can be stressful, and having a support system is a wonderful asset for someone recovering from surgery. Let your friend know you can drive them to the doctor's office. Oftentimes, medication interferes with the ability to drive and public transportation can be a hassle following surgery. Offering a mode of transportation is invaluable. Entertain your friend in the waiting room. Bring playing cards, books of crossword puzzles, magazines, and books or just make casual, funny conversation while waiting for the doctor. Plan something fun after the visit, even something as simple as stopping for milkshakes or having lunch. Something to look forward to can make trips to the doctor more bearable.", "The level of emotional intimacy makes a huge difference when it comes to what you should and should not say to someone after surgery. If you're close, it's easier to ask questions without hesitation and be more open expressing how you feel. If it's a more formal friendship, or just a new one, be natural and warm but do not let the seriousness of a surgery push you to say something that might make you both uncomfortable. Stick to small talk, like \"How are you feeling?\" and \"Do you need any help with anything today?\" There's a good chance your friend is not feeling their best in the wake of an operation. Oftentimes, we feel people need a pep talk or positive reassurance. While this is well-intentioned, it can be frustrating to a friend who simply wants to express their thoughts. Let your friend talk, and accept their feelings with patience and empathy. Avoid phrases like \"I understand\" or \"I know how you feel.\" It's hard to truly understand a situation you are only experiencing secondhand. Instead, say something like \"I can understand how you would feel that way. Tell me more.\" Do not say things like \"You shouldn't feel that way\" or \"Cheer up.\" Such phrases come off as judgmental if someone is feeling discouraged. Instead, say, \"I'm sorry you feel that way, can you tell me why?\" and other words that let your friend know you're listening. Active listening is when you make a conscious effort to hear what another person is saying and to understand the message being sent. If you're helping a friend after surgery, they are the priority and you need to make this clear. Your friend might need to vent, so try to be a patient and active listener post-surgery. Pay attention. Give your friend your full attention by looking at them directly, putting aside distracting thoughts, engaging with their body language, and avoiding being distracted by the environment. Show that you're listening. Nod occasionally, smile and use other facial expressions, make sure your posture is open and inviting, and encourage the speaker to continue with verbal comments like \"yes\" and \"I see.\" Provide feedback. Your role is to understand what is being said, so you may need to reflect on what your friend's expressing and ask questions to fully understand. Try things like, \"So, what you're saying is...\" and \"What I'm hearing is...\" Ask questions for clarification, like \"What do you mean when you say...\" and \"Is this what you mean?\" Defer judgment. Do not interrupt your friend. Wait until he or she is done talking before asking questions, and do not be argumentative or question their responses. Respond appropriately. Be candid, open, and honest about your responses and assert your opinions respectfully, without dismissing your friends concerns or issues. While your friend might be interested in hearing about you and your life, only talk about yourself when prompted. Talking to a friend post-surgery is about them and how they are feeling, so make sure you know what questions are appropriate to ask. Do not ask about their health or test results unless they bring it up. Oftentimes, people recovering from surgery grow tired of medical talk and might not want to go into specifics about their doctor visits. Do ask how they're feeling. A more vague question is appropriate. This gives your friend control. He or she now has the option to open up about their medical issues or to keep things light. Ask them if they need anything. People are often wary to ask favors, so make sure to offer as your friend might need assistance with day-to-day chores. Ask them about family members and other loved ones. Show your friend you care by showing genuine investment in the things and people they care about. The key to being a supportive, loving friend is empathy. Seeking to understand any fears associated with surgery can help you empathize and be a more effective listener. Control, or rather loss of control, is one of the biggest fears when it comes to surgery and its aftermath. People fear handing their well-being over to someone else, and the loss of control over one's body and movements that comes in the wake of surgery is frustrating. Understand your friend is feeling a lack of control, and remind them this is a normal feeling. What's at stake when it comes to surgery is a better life. People undergo surgeries to treat prolonged illnesses or injuries, and if improvement is gradual or if the recovery period is prolonged disappointment can set in fast. Remember this when dealing with your friend, and remind them progress takes time. Going to hospitals and undergoing anesthesia bring up fear of our own mortality. This is perhaps the biggest fear associated with surgery, so be aware your friend might want to discuss dark subjects when you visit them. Be emotionally prepared for this. Most people, even the calmest among us, experience some kind of fear and anxiety when in a hospital setting. Know ways to cope with this anxiety that you can share with your friend. Self-trust is important. Anxiety is rooted in mistrust. Most often this mistrust is projected onto others, but is often a reflection of mistrust for oneself. Remind your friend to trust their body and trust that they are capable of doing whatever is required for recovery. Taking action can help curb anxiety. Tell your friend to engage in activities that help with anxiety while promoting good physical well-being as well. Eat right, exercise, meditate, spend time outside, spend time with friends and family, engage in hobbies, etc. Planning is also key to staying calm. If your friend is healing, tell them to focus their energy on healing and not anxiety. Help them make a post-surgery plan to get through the days they'll be laid up. Make lists of all the materials needed - such as groceries, reading materials, and toiletries. Is there any work your friend could catch up on that they're able to do after surgery?If so, help them figure out what it is and make a plan to do it." ], "summary": [ "Plan your visit ahead of time. Know post-surgery etiquette and hygiene. Bring a gift. Make the hospital feel like home. Organize group visits. Plan for the future.", "Help out with food. Offer your help with chores. Provide entertainment. Offer to go to any follow-up exams with your friend.", "Consider how close you are to this friend. Allow your friend to feel what they are feeling. Try active listening. Ask the right questions. Understand the nature of surgery anxiety. Know how to cope with surgery and hospital anxiety." ] }

{ "section_name": [ "AutoArchiving Outlook Items", "Archiving Outlook Manually" ], "document": [ " \" Type a number in the section that says \"Run AutoArchive every _ days.\" If you want to turn AutoArchive off, type a zero for the number of days. {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/6\\/60\\/Archive-in-Outlook-2010-Step-14Bullet1.jpg\\/v4-460px-Archive-in-Outlook-2010-Step-14Bullet1.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/6\\/60\\/Archive-in-Outlook-2010-Step-14Bullet1.jpg\\/aid2669995-v4-507px-Archive-in-Outlook-2010-Step-14Bullet1.jpg\",\"smallWidth\":460,\"smallHeight\":385,\"bigWidth\":\"507\",\"bigHeight\":\"424\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/creativecommons.org\\/licenses\\/by-nc-sa\\/3.0\\/\\\">Creative Commons<\\/a><br>\\n<\\/p><p><br \\/>\\n<\\/p><\\/div>\"} For example, you can choose to delete the archived messages automatically. You can also choose to have AutoArchive prompt you when it is time to run. You may choose to do this if you do not want the AutoArchive to run without your knowledge. {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/d\\/d6\\/Archive-in-Outlook-2010-Step-15Bullet1.jpg\\/v4-460px-Archive-in-Outlook-2010-Step-15Bullet1.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/d\\/d6\\/Archive-in-Outlook-2010-Step-15Bullet1.jpg\\/aid2669995-v4-507px-Archive-in-Outlook-2010-Step-15Bullet1.jpg\",\"smallWidth\":460,\"smallHeight\":385,\"bigWidth\":\"507\",\"bigHeight\":\"424\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/creativecommons.org\\/licenses\\/by-nc-sa\\/3.0\\/\\\">Creative Commons<\\/a><br>\\n<\\/p><p><br \\/>\\n<\\/p><\\/div>\"} Click the box to start an archive folder in your folder list. This will allow you to access archived items more quickly. {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/e\\/e9\\/Archive-in-Outlook-2010-Step-15Bullet2.jpg\\/v4-460px-Archive-in-Outlook-2010-Step-15Bullet2.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/e\\/e9\\/Archive-in-Outlook-2010-Step-15Bullet2.jpg\\/aid2669995-v4-507px-Archive-in-Outlook-2010-Step-15Bullet2.jpg\",\"smallWidth\":460,\"smallHeight\":385,\"bigWidth\":\"507\",\"bigHeight\":\"424\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/creativecommons.org\\/licenses\\/by-nc-sa\\/3.0\\/\\\">Creative Commons<\\/a><br>\\n<\\/p><p><br \\/>\\n<\\/p><\\/div>\"} Decide how old the items have to be in order to be archived. You can choose this under \"Clean up items older than ___ months.\" {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/f\\/f3\\/Archive-in-Outlook-2010-Step-15Bullet3.jpg\\/v4-460px-Archive-in-Outlook-2010-Step-15Bullet3.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/f\\/f3\\/Archive-in-Outlook-2010-Step-15Bullet3.jpg\\/aid2669995-v4-507px-Archive-in-Outlook-2010-Step-15Bullet3.jpg\",\"smallWidth\":460,\"smallHeight\":385,\"bigWidth\":\"507\",\"bigHeight\":\"424\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/creativecommons.org\\/licenses\\/by-nc-sa\\/3.0\\/\\\">Creative Commons<\\/a><br>\\n<\\/p><p><br \\/>\\n<\\/p><\\/div>\"} Decide which folders to apply these settings to. Check the box, if so. {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/4\\/48\\/Archive-in-Outlook-2010-Step-15Bullet4.jpg\\/v4-460px-Archive-in-Outlook-2010-Step-15Bullet4.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/4\\/48\\/Archive-in-Outlook-2010-Step-15Bullet4.jpg\\/aid2669995-v4-507px-Archive-in-Outlook-2010-Step-15Bullet4.jpg\",\"smallWidth\":460,\"smallHeight\":385,\"bigWidth\":\"507\",\"bigHeight\":\"424\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/creativecommons.org\\/licenses\\/by-nc-sa\\/3.0\\/\\\">Creative Commons<\\/a><br>\\n<\\/p><p><br \\/>\\n<\\/p><\\/div>\"} Use the browser to change from the default file. It will automatically run according to the number of days you specified. Go to your list of Outlook folders on the main view of Outlook. Select and right-click on that folder. Click the \"Properties\" option in the box that appears. Select the \"AutoArchive\" tab. Select the new settings for this folder. Select \"Ok\" when you are finished. {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/7\\/77\\/Archive-in-Outlook-2010-Step-18Bullet1.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/7\\/77\\/Archive-in-Outlook-2010-Step-18Bullet1.jpg\\/v4-430px-Archive-in-Outlook-2010-Step-18Bullet1.jpg\",\"smallWidth\":460,\"smallHeight\":490,\"bigWidth\":\"430\",\"bigHeight\":\"458\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/creativecommons.org\\/licenses\\/by-nc-sa\\/3.0\\/\\\">Creative Commons<\\/a><br>\\n<\\/p><p><br \\/>\\n<\\/p><\\/div>\"}", " You can archive each folder one at a time, or select the top level to archive the entire mailbox. All emails, calendar appointments and documents originating before this date will be archived. If you want to override any items that were marked as \"Do Not Archive,\" you can check this box now. This will override that instruction for this single manual archive. {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/c\\/c0\\/Archive-in-Outlook-2010-Step-7Bullet1.jpg\\/v4-460px-Archive-in-Outlook-2010-Step-7Bullet1.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/c\\/c0\\/Archive-in-Outlook-2010-Step-7Bullet1.jpg\\/aid2669995-v4-507px-Archive-in-Outlook-2010-Step-7Bullet1.jpg\",\"smallWidth\":460,\"smallHeight\":366,\"bigWidth\":\"507\",\"bigHeight\":\"403\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/creativecommons.org\\/licenses\\/by-nc-sa\\/3.0\\/\\\">Creative Commons<\\/a><br>\\n<\\/p><p><br \\/>\\n<\\/p><\\/div>\"} It may be automatically saved in an Archive folder under \"Outlook Files\"; however, you can use the browser function to choose any location on your computer or a removable disc. You will also want to backup all of your computer files regularly, including your archived Outlook items." ], "summary": [ "Click the \"File\" tab in the top horizontal toolbar. Choose the \"Options\" section. Click \"Advanced\" and go to \"AutoArchive Settings. Choose the frequency with which you want to run AutoArchive. Choose additional options. Select the file to store archived items. Click \"OK\" to begin your AutoArchive program. Change your folders' AutoArchive settings manually.", "Select \"Cleanup Tools\" from the options. Click on the \"Archive\" option. Select the choice to archive folders, including subfolders, in the dialog box. Choose the folder you would like to archive in the browser window. Choose a date when Outlook will decide items should be archived. Select the location of your archive file. Return regularly to archive your Outlook files." ] }

{ "section_name": [ "Contact Dermatitis", "Polymorphous light eruption", "Rosacea and Other Conditions", "Bug Bites", "Heat Rash" ], "document": [ "Keep a log of what you were doing, wearing or using within a couple of hours of the irritation. Many substances can cause this irritation including soaps, perfume, cleaning agents, some plants, nickel and other metals. Wash your skin promptly if you touch a known irritant. This can help prevent irritation from occurring. ", "This condition is caused when the skin is exposed to the sun or a tanning bed after a long absence from ultraviolet rays. These plants produce a substance that triggers skin reactions. This product prevents the absorption of the allergen produced by the plant.", "Conditions such as rosacea tend to flare up during stressful times. Using moisturizer can also help prevent eczema outbreaks. ", "Use insect repellent to ward off biting and stinging insects. Shower as soon as possible to rinse off any insects before they have a chance to cause a reaction.", "You should avoid materials that are synthetic and heavy. Heat rash often occurs in the summer and is caused by clogged sweat ducts. It commonly occurs in skin folds and places where clothing causes friction. This will help keep the sweat ducts clear." ], "summary": [ "Identify and avoid the substance that is triggering your skin irritation. Wear gloves and long sleeves if you must use an irritant such as cleaning agents. Change the detergent or soap you are using to a milder formula.", "Use sunscreen and increase sun exposure slowly over time. Poison Ivy and Oak\n Avoid any plants whose leaves cluster in 3s. Use an over-the-counter skin block during high-risk activities such as camping and hiking.", "Reduce stress by practicing yoga or other relaxation techniques. Use sunscreen and keep activity to a minimum during hot days. Avoid abrupt temperature and humidity changes. Stay away from any other known triggers such as spicy foods, perfume or soaps.", "Wear long sleeves and tuck the edges into your shoes. Remove and wash any clothing that might have chiggers or other insects on them.", "Dress in loose lightweight cotton clothing. Avoid using powders and heavy skin creams during hot weather." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Brushing a Kitten", "Bathing a Kitten", "Wiping a Kitten With a Wet Cloth" ], "document": [ "It may not be appropriate to brush kittens if they are too heavily soiled – wash first, then brush. However, if your kitten isn't very dirty and the fur doesn't seem contaminated, you can easily clean her by brushing. Brushing is very helpful to remove any fleas from wild rescued kittens. It also helps to stimulate subcutaneous blood circulation, and it may actually improve the condition of your cat's skin. Brushing is especially important for long-haired cats. With long fur, it's much easier to get things stuck, smeared, and generally dirty. The brush or comb will differ from kitten to kitten based on the length and pattern of her coat. Check your kitten for fleas: if she is flea-ridden, you will need a special thin-toothed comb to remove the pests from the skin. You can purchase specially designed metal combs from most pet shops. Consult with your local vet if you are confused about which brush to select. Brushing in the wrong direction can irritate your kitten and cause her to lose hair. Brush her whole body thoroughly, focusing on the abdomen, back, and hindquarters. Some kittens may resist brushing. Be gentle, and do not force. Use a calm, soothing voice when you're grooming your kitten, and try to make her feel comfortable. Clean your brush periodically during the process. Dirt and hair may clump on the bristles, making the tool less effective. Cats naturally groom themselves, and your kitten may take offense when you try to help her. She also may just be curious. If she begins biting at the brush, simply lay it in front of her so she can smell it, then use the second brush to keep brushing. This gives the kitten a chance to see the brush while she is being groomed. Eventually, she may learn to love brushing, and she may allow you to groom her freely Repeat as needed. Keep switching out the brushes. Whenever she grabs the brush you are using, just pick up the other one and continue to brush.", "Again, cats naturally lick themselves clean, so your kitten only needs a full bath if she is especially dirty – or if she has fleas. To clean a heavily soiled kitten, you'll need to her a bath rather than just a simple wipe-down. Bathe your kitten immediately after she gets soiled; if you wait too long, she may be uncomfortable and she may develop a rash. Prepare the supplies before you bathe your kitten: A clean flannel and towel(s) Cat shampoo; avoid human soaps, and harsh chemicals or cleaners A basin, sink, or any watertight tub. Avoid washing your kitten outdoors — if it tries to escape the bath, you will have much more trouble tracking it down outside. Do not use human shampoo, human soap, or dish soap to wash your kitten! Your kitten's fur and skin are very sensitive, and human soaps will dry out its skin. Once you have chosen a bathing location, you should also prepare a warm and welcoming space for the kitten to wind down after its bath. Choose a room in the house that you can close off with a door, a curtain, or a pet gate. Prepare a warm, cozy spot beneath a desk lamp (or other light source). Plug in a pet-specific heating pad, if you have one. Your kitten will be cold and wet after its bath, so it will want to find a warm location to clean itself. Have a treat (or dinner) ready so you can give it to your kitten after its bath. A yummy treat will be a nice reward for your kitten. Use lukewarm water – neither too hot nor too cold. The water should feel comfortable on the skin of your wrist. It is very important to use temperate water. Kitten skin is sensitive: hot water can burn your kitty, while cold water can reduce its body temperature to a dangerous level. Make sure that the water is not deep enough to completely submerge your kitten. . Fill the basin before you introduce your kitten to the water. Many cats aren't actually afraid of water itself, but of the loud noise of running water. Once they are startled by running water, they learn to fear it. Gently stroke your kitten to make her feel safe and calm. Talk to her in a soothing voice throughout the cleaning process. Introduce her to water slowly at first. Set her down in the water and let her stand in it for a few seconds. Then, pull her out and dry her feet. Give her a treat to reward her good behavior. If your cat is very resistant to bathing, ease her into it over the course of two weeks. Towards the end of the second week, you should be able to wash her without a struggle, even under the tap. Make sure that your kitten is completely wet before you start to lather. Squeeze a small amount of shampoo onto a cloth or your hand, and rub it into her coat. Gently lather the shampoo over the kitten's whole body, from her head down to her tail. Use a wet finger to remove any urine or feces that have dried onto the fur. Avoid washing kittens with soap unless you are treating for fleas. If this is the case, consult with your veterinarian to find a soap that is safe for your kitten. Keep everything—water, soap, etc.—out of her eyes and off her face. This might irritate her eyes and cause her to panic. If she panics, she'll develop negative associations with bathing. Fill a cup of water and pour it slowly over her body. Pour slowly and carefully, and try to be efficient. Wash away all of the lathered shampoo. Use a damp flannel or washcloth to wipe soap from your kitten's face. Speak to her in a calming voice if she's resisting or seems afraid. If your kitten is getting feisty at this point, have someone else hold the kitten down while you pour the water over its body. If your sink is outfitted with a detachable spray nozzle, feel free to use this. Make sure that it isn't on a powerful setting, or you might hurt your kitten. Do not run tap water directly onto a young kitten's head. If you do, water might get into her eyes and startle her. Do not submerge your kitten in water deeper that it can comfortably stand in. Your cat may not be strong enough to pull itself out. Instead, use your hand to wet the kitten's hindquarters and lower belly. Bathe your kitten as quickly as possible, then dry her fur with a clean towel. Swaddle the kitten with another soft, dry towel, and put her in a warm place until dry. Stay with her, if possible, and cuddle her to help her calm down. Hasten the drying process by rubbing the soft towel in the direction that your kitten's hair grows. This will get her warmer faster if she seems cold.", "Kittens habitually clean themselves with their tongues, but there are some spots that they have trouble reaching – namely, the head, the back, and the behind. Mother cats usually help kittens clean these spots. Your job, as surrogate mother cat, is to clean your kitten regularly to ensure that she is healthy and hygienic. Wiping with a wet cloth also uses less water than a full bath. This makes it a good way to gradually and safely introduce kittens to water and washing. Many kittens, especially young kittens, are very messy eaters. After the kitten has eaten, massage her entire body with a clean, moist cloth. Pay special attention to the abdomen and genital region – this may encourage her to relieve herself. Make sure that the towel is not rough enough to irritate your kitten. If the kitten is particularly dirty, consider dabbing the cloth with a vet-recommended pet shampoo. You can find special kitten shampoos in most pet shops. Use a cloth wet with warm water. Always follow the direction of the fur to avoid hurting or irritating your cat. Hold your kitten and talk to her in a soothing voice to make her comfortable. Many kittens are used to being petted on the back, so restrain your cleaning to that area until the kitten is okay with the cloth. If your kitten gets nervous or scared at any time in the cleaning process, stop washing for a moment and hold her close. Continue to talk in the soothing voice. Your kitten may begin to trust you more once she knows that you will respond to her complaints. Start from the face and forelegs, move to the back and abdomen, and finish with the hindquarters. Avoid the kitten's eyes, ears, and nose! Unless the kitten's head is extremely dirty, it may be best to avoid the head altogether. Don't worry, however: the kitten will likely clean its head on its own after the bath. Kittens have trouble cleaning this area by themselves, and it is where their mother likely helped them the most. This is why cats will often turn around and stick their back ends in your face while you're petting them: it's a sign of trust, like they trusted their mother at a very young age. Consider cleaning your kitten's behind every few days, especially if she does not clean herself. This will help keep your kitten happier and healthier, and it will keep odors away. If your cat isn't cleaning herself, it can be a sign that she is overweight. If there is still more dirt on her coat, you can repeat the process by using another cloth. When your kitten is completely clean, put her in a warm place to cuddle up while she dries out. Blot the excess water with a dry towel to make sure that your kitten is almost completely dry. If you leave her wet and shivering, she may be at risk of falling ill." ], "summary": [ "Brush your kitten's coat if she isn't terribly dirty. Choose the right brush for your kitten. Brush your kitten from head to tail, in the direction of her fur. Try using two brushes in case your kitten resists the first brush.", "Give your kitten a bath if she is very dirty. Make sure to buy a shampoo that's designed specifically for cats. Plan for after the bath. Fill a shallow basin or sink with warm water. Gently set your kitten into the washbasin Lather your kitten with cat shampoo. Completely rinse your kitten. Use as little water as possible. Wrap the kitten in a dry, clean towel when you're done.", "If your kitten isn't too dirty, wipe her down with a wet cloth. Aim to clean her after every feeding. Wet a soft, dry cloth with lukewarm water. Start washing the kitten's back. Gently wipe your kitten from front to back. Pay special attention to the area beneath the tail. Keep on wiping your kitten until she is clean." ] }

{ "section_name": [ "Dealing With an Infection", "Avoiding Infections", "Recognizing Signs of Infection" ], "document": [ "Dissolve 1 teaspoon (5 ml) of table salt, sea salt, or Epsom salt in 1 cup (250 ml) of warm water in a clean cup, preferably in a disposable plastic one for each treatment. Soak the piercing or make a compress with a clean washcloth saturated with the salt water. Do this two to three times per day, fifteen minutes per session. If you don’t see improvement in 2-3 days, or if your symptoms get worse, contact your doctor for help. Be sure to cover the entire piercing with the salt soak, on both sides of the hole. Continue to clean the piercing regularly with warm water and mild antibacterial soap. It’s also okay to dab a small amount of antibiotic ointment onto the wound if infection is present. If you notice slight signs of infection like some redness or swelling that doesn’t go away, it’s okay to call your piercer and ask for advice on how to care for it. You can also go in to see them if you start to have drainage – they’ve seen so many piercings they can probably tell you whether the discharge is normal or not. This only applies if a trained professional pierced you. If not, consult a doctor with any medical questions. Infections in piercings usually stay localized to the area of the piercing. However, if an infection spreads or gets into your bloodstream it can result in a serious, even life-threatening systemic infection. With severe infection you can have a fever, chills, nausea or vomiting, or dizziness. If you notice that your pain, swelling, and redness near your piercing start to spread to a larger area, see your doctor right away. This might be a sign that the infection is worsening and moving to larger areas of your body. Your doctor will probably prescribe you antibiotics to prevent a severe infection. If the infection is already in your blood, you’ll probably have to stay in the hospital and have IV antibiotics.", "properly. Your piercer should give you specific instruction for how to clean your new piercing, including suggesting what products to use for cleaning. Different piercings have somewhat different cleaning requirements, so get clear, written instructions. In general, follow some simple guidelines: Clean skin piercings with warm water and non-scented antibacterial soap, like Dial, or with warm salt water. Don’t use rubbing alcohol or hydrogen peroxide on the new piercing. These are too harsh and can damage or irritate the skin. Avoid using antibiotic creams or ointments. They trap dirt and debris and do not allow the piercing to breathe. Clean your piercing as often as your piercer recommends – not more or less. Under-cleaning can cause buildup of dirt, crust, and dead skin. Over-cleaning can irritate and dry skin out. Both are detrimental to healing. Gently move or twist the jewelry while cleaning it to get the solution inside the piercing and coat the jewelry. This isn’t true for some types of piercings, so always ask your piercer first. Other than proper cleaning techniques, taking care of your piercing can help prevent unnecessary pain and infection. Some guidelines to follow for general piercing care are: Don’t sleep on your new piercing. Your jewelry can rub on your blankets, sheets, or pillows, causing irritation and getting the area dirty. Sleep on your back if you got a navel piercing; if your new piercing is facial, try using an airplane support pillow and aligning your piercing with the middle \"hole.” Wash your hands before you touch the piercing or surrounding area. Do NOT remove the jewelry before you piercing is healed. Doing so will probably let the piercing close up. If the area is infected, the infection will be trapped in your skin. Try not to let clothes rub directly onto new piercings. Also, do not twist your jewelry unless you’re cleaning it. Stay out of pools, lakes, rivers, hot tubs, and other bodies of water until your piercing heals. About 1 in 5 piercings get infected, usually because of unsterile piercing procedures or improper aftercare. Only ever get pierced by a trained professional and in a reputable, clean piercing studio. Before getting pierced, insist that your piercer show you how and where their equipment is sterilized – they should have an autoclave, and clean all surfaces with bleach and disinfectant. Piercers should only ever pierce you with a new needle out of a sterile package, NEVER a reused needle, and they should always wear fresh, disposable gloves while piercing. A piercing gun is NEVER appropriate. Walk out if you see a piercing gun. Go to a professional to ensure a sterile procedure. Check with your state legislation about what licensing and training someone needs to have in order to pierce you. Do NOT pierce yourself or ask an untrained friend to pierce you. Though having an allergic reaction to jewelry is not the same thing as getting an infection, anything that irritates your new piercing also increases the risk for infection. A severe allergy could also force you to remove your new jewelry. Always get pierced with hypoallergenic jewelry for the best chance for good healing. Request stainless steel, titanium, niobium, or 14- or 18-karat gold. There are lots of places you can get pierced, through different types of tissue in areas that get more or less blood-flow. Thus, healing time varies a lot. Know the specifics of your piercing so you know how long you have to take extra care of it (for a specific piercing not listed, consult your professional piercer): Ear cartilage, nostril, cheek, nipples, navel, and dermals/anchors/surface piercings: 6-12 months Earlobe, eyebrow, septum, lip, labret, beauty mark, and Prince Albert: 6-8 weeks Clitoral hood: 4-6 weeks Tongue: 4 weeks", "It’s normal for a fresh piercing to be pink; you just received a puncture wound, after all. However, redness that get worse or spreads to a larger area is a sign of possible infection. Keep an eye on your piercing or take photos of it and make a note about whether your redness is improving or worsening over a day or two. The area around your new piercing will likely swell for about 48 hours as your body adjusts to what it perceives as an injury. After that time, swelling should start to go down. Worsening swelling, swelling that appears after a time of being normal, and swelling accompanied by redness and pain are symptoms of infection. Swelling can cause loss of function, like if your tongue gets swollen and doesn’t move easily. If the area around your piercing is too painful or swollen to move, you could have an infection. Pain is your body’s way of telling you something is wrong. The original pain from your piercing should subside within two days or so, around the same time that swelling starts to decrease. It’s normal for this pain to be stinging, aching, burning, or tender. Pain lasting longer than a couple of days or that gets worse may indicate infection. Of course, if you accidentally irritate your new piercing you’ll probably experience some pain. It’s pain that gets worse or doesn’t go away that you want to watch out for. With redness, swelling, and pain, comes heat. If your piercing is really inflamed or infected it might feel like it’s giving off heat or even feel hot to the touch. If you’re going to touch your piercing area to check for heat, always wash your hands first. It is very normal and healthy for a new piercing to ooze some clear or straw-colored fluid that then might crust around the jewelry. This is lymph fluid, and it is a part of the healing process. On the other hand, thick whitish or colored discharge (yellow, green) is probably pus. Pus might also have an unpleasant odor. Any thick, milky, or colored discharge should be considered a likely sign of infection. See your doctor if your piercing has pus around it. Discomfort you feel the day you get pierced probably isn’t infection; it generally takes a day or more for signs of infection to develop. It’s also unlikely that you will develop an infection in a piercing you have had for a long time and is already healed. However, infection in old piercings is possible if any sort of injury occurs to the area; any cut or opening in the skin can be a doorway for bacteria. If the piercing is in an area of the body more prone to infection, you should suspect infection more quickly. Ask your professional piercer about how likely your piercing is to become infected. Navel piercings must be cleaned well. Because they’re in a warm, sometimes damp location they have a higher risk of becoming infected. Tongue piercings have higher risk of infection because of bacteria in your mouth. Because of its location tongue infections can lead to serious complications like infection of the brain." ], "summary": [ "Try a home remedy if you have a mild infection. Call your piercer for mild problems. See your doctor if you have fever, chills, or stomach upset.", "Clean your new piercing Follow new-piercing guidelines. Choose a reputable professional. Get pierced with hypoallergenic jewelry. Know how long it takes for your piercing to heal.", "Look for worsening redness. Notice any swelling. Pay attention to pain. Feel if the area is hot. Look for any discharge or pus. Consider the age of the piercing. Consider the location of the piercing." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Adjusting the Language and Imagery", "Changing the Meter and Structure", "Writing to a Melody" ], "document": [ "With song lyrics, you want to connect to your listeners by using language found in casual conversation. If your poetry uses formal language like “O my dear love” or “Long was I lost on the high seas,” strip it down to make it more simple and casual for your listeners. Pretend you are talking to a friend or family member in your song lyrics. For example, if you have a line in your poem like “Alone I felt in a sea of people,” you may adjust it to, “I felt alone in a sea of people” or “Just me in a sea of people.” Keep any poetic imagery that will give the listener a sense of the speaker’s emotions and feelings. Make sure the imagery uses sensory details, such as what the speaker is seeing, touching, tasting, hearing, and smelling. For example, you may have a line in your poem like, “I feel the ground/by the cemetery.” You may then adjust the line for song lyrics and make it, “The cool, hard ground/I feel it/By the cemetery/Where she died.” A good song will connect with your listeners and make them think, “I’ve felt that before” or “I’m feeling like that right now.” Use details from your poetry that feel universal and relatable for your listeners. For example, maybe you have a detail in your poetry about how it feels for you to lose your best friend. You may then include these details in a song about your relationship about your best friend, discussing the relationship from your perspective. A good song will take the listener on a journey and explore an experience or moment in a detailed way. There does not necessary have to be a clear beginning, middle, and end in a song, like in a book. Instead, the song should explore the thoughts and feelings of the speaker on a specific subject or idea. Pull lines out of your poetry that tell your listener a story from a particular perspective. For example, you may notice that your poetry often explores the recent birth of your brother. You may then pull lines out of your poetry to write a song that tells the story of the joyous day your brother was born.", "Songs are structured into verses, similar to stanzas in poetry. Most songs have verses that are eight to twelve lines long. The lines in verses are usually short, no longer than eight to ten words. Break up your poetry into verses so it better reflects the structure of a song. You may need to add or remove words from each line of your poetry to make them into verses. Be open to changing the lines of your poetry as needed to make them into song lyrics. When you are creating the verses, use lines in your poetry that are easy to follow and understand. You can also rearrange words or lines in your poetry to form a verse. Most song lyrics will include a chorus, which is usually six to eight lines long. The chorus will repeat after each verse in the song. It should contain the central idea or meaning of the song. Take the words in your poetry and create a chorus for the song that is short and uses several words over and over again. For example, you may take a longer line in your poetry like, “The wind screams by my window and I am alone in my childhood bedroom, trying not to look at the new moon” and break it up to create a chorus: “The wind screams by my window/I am alone/The wind screams by my window/I’m not looking/The wind screams/At the new moon.” The chorus of the song will usually contain the title of the song. You may use the title of your poem as inspiration for the chorus of the song. Not all song lyrics rhyme. In fact, many modern songs have no rhyme scheme at all. Maybe you decide to avoid rhyme because you want the freedom to use whatever words you want. Or perhaps you want your song to rhyme so it is more catchy for your listeners. If you decide to include rhyme in your song lyrics, you may simplify the rhyme scheme in your poetry so it is more casual and easy to follow. For example, if you have a poem where every second line rhymes, you may adjust it so only the first and third lines rhyme or only the second and fourth lines rhyme. If you are composing rap lyrics, you may decide to stick to a couplet rhyming scheme, where every two lines rhyme in the song. Many songwriters are also known as poets who have written or published poetry. Listen to their songs and read their song lyrics to get a better sense of how they combine poetry with music. You may listen to: “20th Century Schizoid Man” by King Crimson, which was co-written by poet Peter Sinfield. “Subterranean Homesick Blues” by Bob Dylan, who is considered a poet as well as a songwriter. “Blood on the Leaves” by Nina Simone, which is considered a song with poetic, powerful lyrics. “Big Yellow Taxi” by Joni Mitchell, who is considered a poetic singer-songwriter.", "Create an original melody on guitar. Add drums, keyboards, or strings to flesh out the melody. You can also use a melody that has already been made and is available for use online. Find a melody that you find interesting or catchy. You may also choose a melody that fits the mood or subject matter of your poetry. For example, if your poetry is about isolation and sadness, you may pick a melody that is just guitar on its own to create a lonely, isolated sound. Notice if certain lines do not fit or go well with the melody. Underline or highlight lines or words that seem to fit. Get a feel for how your poetry sounds when sung along to the melody. You may need to try singing a few different poems or lines of poetry to the melody to get a better sense of what works and what doesn’t. You may also need to sing the same lines of poetry several times to the melody to find the right rhythm. Be patient and have fun playing around with your words against the melody. Remove any words or phrases that sound clunky or awkward when sung along to the melody. Add words or phrases that complement or fit with the melody. Repeat words that sound good and seem to match the melody well. You can then start creating verses and a chorus for the song, making use the words match well with the melody you have chosen." ], "summary": [ "Make the language simple and casual. Use imagery that creates an emotional response. Include details that are universal for listeners. Tell your listener a story.", "Create eight to twelve line verses. Compose a short, repetitive chorus. Decide whether or not your song lyrics will rhyme. Listen to songs that have been written by poets.", "Find a melody you connect with. Sing your poetry aloud to the melody. Adjust your poetry to fit the melody." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Painting Your Armor", "Designing the Armor", "Assembling the Armor" ], "document": [ "If you embossed a design into your armor, simply draw over it with fabric paint from a squirt-tube to create a raised design. You might have to do this more than once to make it more visible. Since the results will be thick, allow this to dry overnight. Since the foam is spongy, you will need to seal it before applying any glue. One suggested mixture is 1 part school glue or Sobo glue, 1 part flexible fabric glue, and 2 parts water. Apply and dry thin coats until sealant no longer forms holes where air bubbles from the foam pop through. This may take as many as 7 or 8 coats, but because the layers are thin, the dry time shouldn’t be unbearable. Don’t allow debris to stick to the glue or it will produce bumps in the armor. If the armor sticks out in places (leaving the underside exposed), painting the back will give it a more professional look. Because the foam will bend and move with your body, ordinary paints will crack. On a piece of scrap foam, experiment with flexible craft paints (ex. fabric paint) to see what will work for your design. Be sure to apply the paint evenly to prevent streaking and work it into and cracks or crevices. This can be done by brushing dark acrylic paint (ex. a mixture of black and green for a tarnished copper look) over your armor and wiping most of it away before it dries so that hints of it remain in the cracks.", "Focus on the basic shapes (their size, and connections for adjoining pieces) rather than the color or detail, which can be dealt with later. Decide where and how individual pieces will overlap so that they can be connected and flexible. Simplify the structure where possible to avoid juggling lots of pieces and having to connect them in too many places (which will weaken it). You can also look online for ready-made patterns for armor, some of which you will even be able to print out. Here is a list of some common pieces of armor you will likely want to sketch: Helmet Breastplate Pauldrons or shoulder pieces Shield Gorget or neck protector. Arm pieces such as rerebrace, vambraces, and gauntlets. Leg pieces such as cuisses, poleyn, and greaves. Measure the head size, height, waist size, arm and leg length, and any other needed measurements for the person that will be wearing the armor. These measurements will help determine the necessary dimensions that you will need to make the helmet, breastplate, shoulder armor, or any other miscellaneous coverings. Though these won’t be your primary means of sizing the armor, they will be useful to reference whenever you’re making a cut, connection, or alteration that you can’t accurately test. The fastest way to do this is to have a friend hold pieces of flexible, sturdy paper (such as poster board) against you and draw each piece of the design individually, creating a rough outline that you could then modify as necessary. A more accurate method would be to make a form (or a mannequin) to build the paper template around. Make sure all the pieces have been accounted for and adjust their sizes or proportions as necessary. Whenever you have matching pieces (e.g.: two shin plates, gauntlets, etc.), choose the nicer version and scrap the other one; that way, you can use the nice one as the pattern for the other to keep your armor symmetrical. When you’re happy with your pieces, clean up and smooth out the lines, label both your original sketch and the corresponding pieces (making note of any that will be duplicated), and cut all the shapes. Trace each piece to the craft foam with a ball-point pen (which will glide smoothly over the material without snagging or tearing). Making duplicates of pieces where necessary. Label the undersides and then cut the shapes out. To make very large pieces, you may need to patch two pieces of foam together. Preferably, attach the pieces where it is inconspicuous, or can be integrated into the design. For example, creating a seam down the center of a breastplate. You can use a number of other materials to create your costume armor, such as cardboard, Wonderflex or anything else that suits your means. The same steps can be applied to any material. To make your foam go further, trace large pieces first and then fit the smaller ones in around them. Lightly sketch the designs with a ball-point pen or a dull knife and when you’re happy, go over them several times while pressing hard to engrave them into the foam. It’s much easier to draw on the foam while it’s flat and not yet assembled. Just be sure not to tear the materials.", "Since it’s flexible, this will simply be a matter of gluing it into curves in many places. In some places, however, you will want to mold the foam into shapes that hold on their own. This is done by holding the foam near a steady, safe heat source (such as a heat gun or stove) to soften it and then manually bending it over another object such as a liter bottle or rolling pin. You will only have a few seconds to do this, so work quickly. It’s best to test your technique on a few scrap pieces beforehand so that you learn how to heat the foam without causing it to scorch, shrink, or bubble. If you want you can also try using a hair dryer on high heat or an iron to heat the foam. If you don't have a heat source you can try wrapping the armor around a rounded object for a couple days to create the desired curves. You can create arm or leg pieces around a Pringles can and use a rubber band to hold them in place. White school glue is fine for this. In some cases (ex. in places with lots of overlap or dramatic curves), it will make sense to do this after the pieces have already been heat-molded to keep from putting undue strain on the material. However, when you’re dealing with pieces that require minimal molding or don’t overlap in a way that constricts their movement too much, you might want to glue them together before molding them. Flip joined pieces over, paint them with glue, and smooth a gauzy fabric (ex. cotton crinkle gaze or cheesecloth) over them, making sure to work into creases and curves with a pointed edge. After it dries, cut away the excess and apply one more coat of glue. If you are dealing with lots of pieces, you might have to assemble a number of them just to make one section of one part of the armor. Think about where it makes the most sense to join subsections together before connecting them to make larger pieces. Since the foam is flexible, you will have quite a bit of leeway with this: a well-placed seam that you can force your way into and out of would be no problem for craft foam. For traditional-style armor, however, you will want to mimic the way that real armor is assembled by connecting various pieces with leather or fabric straps that you can untie/unbuckle as necessary. Unless you’ve made a full, one-piece suit, you will likely have to attach separate sections differently. Wearing a tight-fitting outfit underneath the armor and attaching Velcro to a number of places as anchor points would work well provided that you line everything up correctly. You might, for example, stick double-sided Velcro to the necessary parts of your under-outfit. Press the armor onto these points in front of a mirror until the look right. Then more firmly attach each Velcro half to its respective part of the ensemble using thread or a strong glue to hold the pieces in place." ], "summary": [ "Apply raised designs if necessary. Seal the foam. Paint over the back of the armor with acrylic paint if necessary. Paint the front of the armor. Give the armor a weathered look.", "Sketch the armor design. Take measurements. Transfer your measurements to an armor template (pattern). Finalize the template. Transfer the template to craft foam. “Emboss” the armor if necessary.", "Shape and contour the craft foam to your body. Glue the craft foam together wherever the pieces were designed to overlap. Reinforce and stiffen the armor. Work in sections. Leave openings. Decide how to attach the armor to your body." ] }

{ "section_name": [ "Using Lifestyle Changes", "Using Herbal Remedies", "Adjusting Diet" ], "document": [ "It is recommended that you avoid traveling while pregnant, as this increases your chances of developing traveler's diarrhea. You should be particularly careful to avoid high-risk areas — these include developing parts of the world like the Middle East, Asia, Africa and South America. The main cause of a traveler’s diarrhea consuming water or food that is contaminated with bacteria. Pregnant women have a particularly sensitive stomach due to hormonal changes that take place in their bodies, so you have to be very careful about what you ingest. If you have to travel while pregnant, avoid drinking tap water at all costs, and only drink bottles or boiled water. Not only should you avoid drinking the tap water, you should also avoid brushing your teeth with it or making ice cubes from it. If you buy fresh fruit from a local market, make sure to wash it thoroughly with bottled or boiled water and then peel it before eating. Avoid fruits that can't be peeled or that you haven't peeled yourself. Good personal hygiene is essential for avoiding diarrhea. You need to be particularly vigilant about washing your hands, as they can easily pick up bacteria that causes diarrhea. Wash your hands before and after using the restroom or changing the baby's diaper. Always wash your hands before preparing food, or after handling raw meat. Wash your hands thoroughly using hot water and anti-bacterial soap, then dry completely using a clean towel. Sometimes diarrhea occurs when expectant mothers start exercising during pregnancy, especially if they didn't exercise before. This occurs as a result of increased intestinal activity. If possible, try to start an exercise program before you become pregnant and continue with it throughout your pregnancy. In this way, you can avoid \"shocking\" your body with exercise. If it's too late for that, you should do your best to slowly ease yourself into an exercise routine while pregnant. Start out with something easy, like a daily 20 minute walk. Then you can gradually increase the length and intensity of your workouts. One or two bouts of diarrhea in a 24 hour period is fairly normal and not something that you should be concerned about. However, if you have more than three instances of diarrhea in a 24 hour period, or the diarrhea persists for more than a full day, you should consult a doctor. You should also see your doctor if you experience any of the following: a combination of vomiting and diarrhea, mucus in diarrhea, diarrhea that is greenish in color, diarrhea that is bloody or black in color, a combination of constipation and diarrhea, or a combination of abdominal cramping and diarrhea. Any of these may be symptoms of a more serious underlying condition. Therefore, it is important to see a doctor as soon as possible to prevent any possible complications that could harm you or your unborn baby.", "Psyllium is a popular natural remedy for preventing diarrhea, as it increases the absorption of water in the gastrointestinal tract, resulting in harder stool and reduced bowel movements. To use psyllium husks, add half a teaspoon of ground psyllium to an 8oz. glass of water. Stir to combine and drink before the mixture thickens. Do this once in the morning at once at night. As your body adjusts to the psyllium, you can gradually increase the quantity to 2 teaspoons for every 8oz of water. Fenugreek works in a very similar way to psyllium, as it absorbs water from the gastrointestinal tract, making the stool firmer. To use fenugreek, mix half a teaspoon of the fenugreek seeds into an 8oz. glass of water and drink. Do this two or three times per day. Blueberries contain tannins which reduce inflammation and mucus secretion in the gastrointestinal tract. This helps to relieve diarrhea. You can eat fresh or frozen blueberries, or buy dried, powdered blueberries which you can add to smoothies and cereals, or boil in hot water to make tea. Ginger tea and herbal teas like chamomile and peppermint have been used as a natural treatment for diarrhea for many years. They are also calming and soothing and help to keep you hydrated. Ginger contains two substances called gingerol and shogaol, which help to slow down bowel movements and prevent diarrhea. Ginger also helps to ease the abdominal cramping often associated with diarrhea. To make ginger tea, add some freshly grated ginger to a cup of boiling water and let it steep for 15 minutes before straining and drinking. Add honey to taste. Try to drink 2 to 3 cups per day. Chamomile and peppermint both act as muscle relaxants , producing a calming effect on the muscles of the gastrointestinal tract. This limits the number of bowel movements you'll have and will prevent diarrhea. Chamomile and peppermint teas are easily available at the supermarket and in health food stores. Try to drink two to three cups per day during pregnancy. Apply cider vinegar helps to kill the bacteria in the digestive system that causes diarrhea. It also contains pectin, which helps to harden the stool. Place one teaspoon of apple cider vinegar in an 8oz. glass of water and drink up to three times a day, before eating.", "The BRAT diet is great for pregnant women who are suffering from diarrhea as the foods it contains are low in fiber and easy to digest, but still highly nutritious. The BRAT diet is easy on the gastrointestinal tract and rarely causes diarrhea. Bananas are high in potassium, which helps to replace the potassium that is lost during diarrhea. Bananas also help to thicken the stool, which prevent diarrhea. Applesauce (made at home using only apples) contains pectin, which helps to thicken stool. It's also high in natural sugars, which provides energy. Rice and toast are simple foods which are easily digested. They also work as binding agents to thicken the stool. Clear soups and broths contain no solid particles so they require little to no digestion. This means that they are very unlikely to cause problems making them a great choice for expectant mothers during early pregnancy. Eating clear soups and broths can be combined with the BRAT diet to ensure that you are getting all of your required vitamins and nutrients. When following this diet, try to eat five or six smaller meals a day, rather than three large ones, as this further decreases the chance of diarrhea and helps to keep your energy levels up. Spicy foods and food that contains high amounts of fat are much more likely to cause diarrhea, as they are difficult to digest and may irritate the gastrointestinal tract. Stay away from high fat meat products such as bacon and fatty red meat. Instead, opt for low-fat proteins such as turkey, skinless chicken breasts and white fish. You should also avoid cooking with too much oil or butter. Stay away from spicy foods such as most Asian, Indian and Mexican cuisines. Avoid cooking with hot spices or peppers at home. Many women become lactose intolerant during pregnancy, which means that you may experience diarrhea after drinking milk or eating other dairy products. The one exception to this is yogurt containing live bacteria such as lactobacillus acidophilus and bifidobacterium. The organisms in the yogurt help to kill harmful bacteria in the digestive system that cause diarrhea. If you do eat dairy products, opt for the low-fat varieties, as these are less likely to irritate the digestive system. Some women are particularly sensitive to certain types of foods during pregnancy, even foods that they ate on a regular basis before getting pregnant. As a result, it can be difficult to identify exactly which foods are causing the problem. Therefore, it may be a good idea to keep a food diary, where you make a note of all of the foods that you eat and the corresponding bowel movements. This will help you to identify which foods are causing the diarrhea, so you can make an effort to avoid them in future. Diarrhea often leads to dehydration, as you are losing a lot of fluid through your bowel movements. As a result, it is important to drink lots of water to stay hydrated. Aim to drink a minimum of six 8 oz. glasses of water per day, and more if possible. You can also stay hydrated by sucking on ice cubes or water-based popsicles, drinking plenty of herbal teas, and eating fruit and veg with a high water content, such as watermelon, cucumber, tomatoes, beets and grapes." ], "summary": [ "Avoid traveling while pregnant as this increases the risk of diarrhea. Maintain good personal hygiene at all times. Ease into exercise routines slowly. See your doctor if the diarrhea persists.", "Introduce psyllium husks to your diet. Consume fenugreek seeds to combat diarrhea. Eat blueberries to reduce inflammation in the intestinal tract. Drink ginger and other herbal teas. Use apple cider vinegar to kill the bacteria that causes diarrhea.", "Follow the BRAT (Banana, Rice, Applesauce, Toast) diet. Eat plenty of soups and broths. Avoid spicy and high-fat foods, as these are harder to digest. Avoid dairy foods, except for yogurt containing live bacteria. Keep a food diary to identify which foods cause diarrhea. Drink plenty of fluids." ] }

{ "section_name": [ "Showing Your Interest", "Talking with a Shy Guy", "Going Out with the Guy" ], "document": [ "If you don’t know the shy guy you’re interested in, start to catch his attention with subtle moves. Try smiling at him during class or over lunch, and make eye contact for 2 or 3 seconds before looking away. You never know, maybe the guy has had his eye on you for a while too. If that’s the case, your open, engaging behavior may give him a needed confidence-boost and lead to conversations and dates. Physical touch can indicate personal, romantic interest. A touch on the arm or pat on the shoulder is fine. However, if he seems fine with it, then you should continue to do it every once in a while. As the 2 of you get to know each other a little better, try giving him hugs or touching his hand to get his attention. If the guy recoils when you touch him, lay off of physical touch for a couple weeks. He may warm up to the idea more once you two know each other better. If the guy has a Facebook, Instagram, or Twitter account, follow his page and leave a few “likes” and comments. This won’t come across as overbearing or intimidating, and will give him a chance to think about his reply to your post. You can even “Like” a few of his pictures, and leave a slightly flirty comment on one or two of them. Find a picture in which he looks good, and comment something like “Wow! You look amazing,” or “I wish I’d been there with you!”", "Small talk is usually rather impersonal and can consist of topics like: the homework, weather, teachers, vacation plans, or something on the news. If you don’t go to school with him, maybe ask what he likes to do other than homework, and school. If the conversation goes well, try talking to him again later in the week. Say something like, “Hi, I think we’re in the same Physics class! What did you think of that homework last night? It took me several hours.” Don’t worry if you’re doing most of the talking for the first few conversations. It might take the guy a few conversations to start opening up to you. A direct approach is best; don’t try to play games or to get his number from somebody else. Getting his phone number is a flirty move that will let him know you’re interested in him as a potential romantic partner. It will also allow the 2 of you to have more drawn-out conversations. Say something like, “Hey, I’ve enjoyed talking to you at school for the past couple of weeks. It’d be fun if we could keep the conversation going when we’re not together; could I get your number?” Remember, if he doesn’t text you first, don’t sweat it. If he’s shy in person with you, he’ll be shy over text at first too! By talking to him a few times a week, you will begin to establish a bond and let him know that you’re interested in being more than an occasional conversation partner. Until he opens up to you fully, try to lead the conversation by asking him questions. This will encourage him to talk more and even confide in you. Ask things like: “My family and I usually take a trip up to Aspen every winter. Do you travel often with your family?” “I like your shirt; The Ramones are a great band. Do you have a favorite record by them?” Asking him out is a great way to move things to the next level, and it’ll also let him know unequivocally where you stand regarding the relationship. Make sure to ask him out in private so that the guy doesn’t feel nervous. Shy people can be very protective of their emotions, and he may hate feeling pressured. Say something like, “You know, I like being around you, and it’s been fun to get to know you better. Would you like to go out on a date sometime?” “I’m attracted to you and I’d like it if we could spend more time together. Can we go out sometime; we could get coffee or see a movie?”", "The shy guy may not have a lot of personal confidence, or may need engaging activities to help bring him out of his shell. In either case, try to find an activity or environment that you’ll both feel comfortable and at-ease in. Go to a volunteering event together, or have lunch at a café nearby. Make sure that you’ll enjoy the date too! If the guy loves mini golf but you can’t stand it, find a different activity. Just because the guy you’re interested in is shy doesn’t mean that he’s a social recluse. So, throw a small party and invite a few people you know he’ll be comfortable with. Make it fun by trying some ice-breaking games and a bottle of wine (if you’re all over 21). Or, invite the guy to meet a few of your friends at a coffee shop or an art museum. If the guy likes movies, invite him to see a movie with you and a couple friends. Fancy, extravagant dates can lead to high-pressure, uncomfortable situations, especially for a shy guy. The good news is that there are plenty of ways for the 2 of you to spend time together doing things that aren’t stereotypical dates. Take hikes or go cycling together, do a fun bar-hop on a weekday evening, or go sledding in winter. For example, maybe going out to public places is not his thing. Suggest a movie at your house or something else that’s low-key. You could also suggest getting drive-through dinner and parking someplace quiet to eat and talk. During your time together, listen to what he says so that you can get a feel for what he's comfortable doing. For example, if he says loud places make him uncomfortable, then you'll know not to invite him to a concert." ], "summary": [ "Smile and hold eye contact from across a room. Make light physical contact to show your interest. Contact him on a social network.", "Strike up a casual conversation with the guy. Ask for the guy’s number. Attempt to talk to him a few times a week. Ask him out for a date.", "Suggest an activity that you know he’ll enjoy. Hang out with the guy in social settings. Keep the first few hang-outs low-key." ] }

{ "section_name": [ "Doing a Visual Inspection", "Performing a Density Test", "Using a Nitric Acid Test", "Testing Magnetism and Other Basic Properties" ], "document": [ "The marking, or hallmark, tells you what percentage of gold an item consists of. The hallmark is often printed on jewelry clasps or the inner bands of rings. It is usually visible on the surface of coins and bullion. The stamp is a number from 1 to 999 or 0K to 24K depending on what kind of grading system was used. Use a magnifying glass to help you identify the hallmark. It can be tough to make out by eye, especially on smaller pieces of gold such as rings. Older pieces of jewelry may not have visible hallmarks. Sometimes the hallmark wears off over time, while in other cases the jewelry never got a stamp. Hallmarking became common in the 1950s in some areas, but in India for instance, it only became mandatory in the year 2000. Most coins and jewelry are not pure gold, so they have other metals mixed in. There are 2 different scales used to indicate this through the hallmark. The number rating system used in Europe runs from 1 to 999 with 999 meaning pure gold. The U.S. uses a scale from 0 to 24K, where 24K is pure gold. The number rating system is easier to read than the karat rating system. For example, a rating of 375 means your item consists of 37.5% gold. What number means gold depends on the country you are in. In the U.S., for example, anything 9K and under is not considered to be gold, even though a 9K bracelet consists of 37.5% gold. Counterfeit pieces may have markings making them look authentic, so don’t go solely on the hallmark unless you’re certain you are holding gold. Some of the common letters you may see are GP, GF, and GEP. These letters indicate that your gold piece is plated, which means the maker put a thin layer of gold over another metal, such as copper or silver. Your item has some gold in it, but it isn’t considered to be real gold. GP stands for gold plated, GF means gold filled, and GEP means gold electroplate. The markings vary a little depending on where the gold is from. For instance, gold from India contains a small triangle symbol indicating the government council responsible for the rating system. It then has a number rating and a letter code, such as K, for the jeweler. Gold is pretty soft for a metal, so plated gold often rubs away over time. The best places to check are around the edges of jewelry and coins. These spots often rub up against your skin and clothing throughout the day. If you see a different metal underneath the gold, you know your item is plated and not considered real gold. For example, a silver coloring might indicate silver or titanium. A red coloring could mean copper or brass. Pure gold doesn’t react with sweat or oil from your skin, so if you see black or green marks, they are from other metals. Silver leaves behind black marks and copper leaves behind green marks. If you see a lot of these marks on your skin, your gold may be less pure than you expect. Keep in mind that most gold items are blends of gold and other metals. Even something like a 14K piece of jewelry, 58.3% gold, can leave these marks. Use other tests as well to ensure your gold is authentic.", "If you have a decent kitchen scale, place the gold on it. Otherwise, jewelers and appraisers often can do it for you for free. Call around to different jewelry or appraisal stores to see which ones offer this service. Make sure you get the weight in grams rather than ounces. You need the weight in grams to use in a calculation later. If the weight is in ounces, you won’t get an accurate result. Choose a cylinder that is big enough to hold the gold. It needs to have measurement markings in milliliters (mL) or cubic centimeters (cc). If you don’t have a regular graduated cylinder, you could try using a kitchen measuring cup. Vials with frequent millimeter markings on the side are useful for getting a more accurate measurement during the test. The amount of water you use doesn’t matter that much as long as you leave plenty of space for the gold. If you fill the vial to the top, dropping the gold into it causes the water to spill. Look at the markings on the cylinder, then record the water level. This measurement is very important for the test, so write it down. Make sure you have the vial on a flat, level surface in order to get as accurate a reading as possible. Keep in mind that it doesn’t matter if your vial is marked in milliliters or cubic centimeters. They are the same measurement, so either unit can be used in the test. Gently lower the gold into the cylinder to avoid losing any of the water. Let go of it right above the water to prevent splashing or getting your fingers wet. Then, read the markings again to get the second measurement. Write the second measurement down on a piece of paper. Note that this is the second measurement, not the initial one. Perform a simple calculation to figure out how much water the gold displaced. Subtract the initial measurement, the smaller number, from the final measurement. This gives you an answer in milliliters or cubic centimeters, depending on what measurement your vial lists. For example, if you started with 17 mL (0.57  fl oz) of water that rose to 18 mL (0.61  fl oz), that leaves a 1 mL (0.034  fl oz) difference. The density of the gold equals its mass divided by its volume. After calculating the density, compare the result to the standard density of gold, which is 19.3 g/mL. If your number is way off, chances are you have a fake. Keep in mind, though, that some combinations of metals in fake gold can have a density similar to real gold. For instance, you have a gold item that weighs 38 g (1.3 oz) and displaces 2 mL (0.068  fl oz) of water. Divide 38 by 2 to get 19 g/mL, which is very close to the density of gold. The standard density differs a little depending on the type of gold you have. For 14k yellow gold, it’s about 12.9 to 13.6 g/mL. For 14K white gold, it’s around 14 g/mL. A piece of 18K yellow gold has an average density from 15.2 to 15.9 g/mL. A piece of 18K white gold has a density from 14.7 to 16.9 g/mL. Any 22K piece of gold has a density around 17.7 to 17.8 g/mL.", "Testing kits include various bottles of nitric acid for different types of gold. Some tests also include a flat rock called a touchstone you can use to scratch off some of the gold on your item. You may also see needles with samples of yellow and white gold to use as a comparison to your item. Testing kits are available online. Also, check with local jewelry stores. Most jewelers use this test for its accuracy. Choose an inconspicuous location on the jewelry to make the scratch, such as underneath a clasp or an inner band. Then, use a sharp tool such as a jewelry engraver to dig into the gold. Scratch until you get underneath the top layer of gold. Expose a fresh layer of gold or any other metal underneath it. Nitric acid tests require you to scratch your piece of gold. If the gold has personal value to you or you plan on keeping it, take it to a professional jeweler instead of doing the test yourself. Put on latex gloves and work in a well-ventilated room to avoid any issues with the dangerous acid. When you’re ready, look for the bottle of acid labeled for 18K gold. After setting the gold in a stainless steel container, place a drop of the acid directly on the scratch you made, then watch for it to turn a shade of green. If it turns green, you know right away your gold is fake. Regular gold does not react to the acid, so your item might be gold plated or a low-purity blend of metals. A milk-colored reaction usually indicates gold-plated sterling silver. If the acid turns gold, you have gold-plated brass. If you think you might have real gold, rub it along the touchstone to create a streak of gold flakes. Add a drop of 12K, 14K, 18K, and 22K nitric acid to different parts of the streak. Check back after 20 to 40 seconds. Find the spot where the acid doesn’t dissolve the gold to figure out what karat rating your item is. The acids all increase in strength, so the acid used for 22K is stronger than the 12K one. If the 18K acid dissolves the gold but the 14K one doesn’t, you know your item is probably around 14K.", "Get container big enough to hold both the water and the gold you wish to test. The water temperature you use doesn’t really matter, so lukewarm water is fine. Real gold is a dense metal, so it falls directly to the bottom of the jug. Imitation gold is much lighter and floats. Real gold also doesn’t rust or tarnish when wet, so if you see a discoloration, you probably have plated gold. For this test, you need a strong magnet capable of pulling even metal blends. Move the magnet over the gold and observe how it reacts. Gold isn’t magnetic, so don’t be fooled by anything that sticks. If the magnet pulls the gold toward it, your item is either impure or a fake. Regular kitchen magnets won’t do. Buy a powerful neodymium magnet from a home improvement store. The magnet test isn’t foolproof, since counterfeit gold can be made with non-magnetic metal like stainless steel. Also, some genuine gold items are made with magnetic metals such as iron. Make sure you’re using an unglazed piece of ceramic since anything with a glaze could affect the test results. Drag your item across the plate until you see some fragments coming off the gold. If you see a black streak, that means your gold is not real. A gold streak usually indicates authentic gold. Try getting an unglazed ceramic tile or a plate online or from your local home improvement store. This test scratches the gold a little bit but doesn’t typically leave much noticeable damage. It is much safer than other tests involving scratches or acid. Another way to do this is by spreading some cosmetic foundation on your skin and dragging the gold across it after it dries. Fake gold usually reacts with the foundation, leaving a green or black streak in it." ], "summary": [ "Look for an official number marking on the gold. Use the number marking to determine how much gold is in your piece. Check for a letter marking indicating that the gold isn’t pure. Find any noticeable discolorations where the gold has worn away. Note any discolorations on your skin from wearing or holding the gold.", "Weigh your piece of gold on a scale. Fill a graduated cylinder halfway full with water. Read the starting water level in the cylinder. Drop the gold into the vial and record the new water level. Subtract the measurements to find the difference in the water level. Divide the gold’s weight by the difference in the water level.", "Purchase gold-testing kit to get the acid you need for the test. Create a small scratch on the gold using a sharp tool. Add a drop of nitric acid to the scratch. Scratch the gold on a touchstone to test its purity.", "Drop gold into a jug of water to see if it sinks. Hold a strong magnet up to see if the gold sticks to it. Rub the gold on a unglazed ceramic to see if it leaves a streak." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Crocheting a Simple Wreath Ornament", "Creating a Crocheted Candy Cane Ornament", "Making a Crocheted Christmas Tree Ornament" ], "document": [ "Making a crocheted wreath is one of the easiest types of Christmas ornaments that you can crochet, but you will need a few things to complete this project. You will need: A ball of green yarn (medium weight). A size J (size 10) hook. Embellishments of your choice, such as pompoms, sequins, buttons, ribbon, etc. A pair of scissors. White glue or hot glue. To start your wreath, make a single chain of 10 crocheted loops. Then, connect the first loop with the last loop to form a circle. This will be the base of your wreath and you will build on it by crocheting around the outer edges. To connect the first and last loops, insert the crochet hook through the first and last loops, and then loop your yarn over the hook and pull this loop through. To begin building your wreath outwards, you will need to crochet around the outer edges of your circle using the hook. Use a double crochet stitch to expand the wreath outwards. You can make the wreath as wide as you like, but you should only need to stitch one to three times around the circle. When you have made the circle as wide as you want it to be, you can connect the ends and close it off. To do this, take your hook with the last loop you created still on it and insert it into a nearby loop. After you pass the hook through this loop, wrap the yarn over the needle and then pull it through. To secure the last loop, crochet one more loop from the free end of the yarn, cut the end of the yarn, and then pull it tight to make a knot. You can sew this end into the edge of your wreath with a darning needle. To embellish your wreath, you will can add buttons, sequins, pompoms, ribbon, or any other embellishments that you want to add. Use a white glue or a hot glue gun to secure the embellishments on the wreath. You can use any color of embellishments that you like. To hang your wreath on a Christmas tree, you will need to add an ornament hook or a piece of yarn. If you are using yarn, then tie together the ends of a 6” to 8” piece of yarn. Then, use your crochet hook to loop this yarn through the top of your wreath and then pull it through itself to secure the yarn. You can use the loop to hang the wreath ornament on your tree.", "Before you start your candy cane Christmas ornament, get everything together that you will need to complete the project. You will need: A ball of red yarn and a ball of white yarn (Caron Simply Soft is a good choice). A size H (size 8) hook. A pair of scissors. A darning needle. To start your candy cane, you will need to create a chain of 40 stitches. This may seem like it will result in a large candy cane, but your final result will be small enough to hang on a Christmas tree. You will need a coil of red and a coil of white yarn, but you can create these one at a time. Start with the white or red and then do the other coil after you finish the first. After you have your 40 stitches, you will need to count back to the fourth stitch from the one that is currently on your hook. Insert your needle through this loop and then wrap your yarn over the hook and pull the yarn through both loops. Then, chain three loops and repeat the double crochet stitch on the next stich. Then, move to the next loop, and continue to chain three and double crochet down to the bottom of the chain. As you do this, the stitches will form a coil. You do not have to do anything but continue to double crochet and this coiling effect will happen. After you finish your first coil, pick up your other ball of yarn and create the second coil. To create the candy cane stripe effect, you will need to intertwine the coils you have just created. Carefully line up the ends and then swirl one coil around the other. The coils should fit together easily. The coils will form a candy cane shape when you hang them on the tree by the part of the coils that will be the curve of the candy cane. Try shaping the cane into the position that you want it to be in when you hang it on the tree. To hold the coils together and create a loop to hang them on your tree at the same time, take a 6” to 8” piece of yarn and tie the ends in a knot. Then, use the hook of your crochet needle to pull the loop through the top of the curved part of your candy cane. Pull the loop through itself to secure it. Then, hang your candy cane ornament on a Christmas tree!", "You may already have everything you need to make a Christmas tree ornament, but take a moment to check. You will need: A ball of green yarn (medium weight). A size J (size 10) hook. Embellishments of your choice, such as pompoms, sequins, buttons, ribbon, etc. A pair of scissors. White glue or hot glue. . One of the easiest ways to make a Christmas tree ornament is to crochet a triangle first. There are a few different ways that you can do this, and the method you choose depends on how you you’re your tree to look. For example, you could create a circle and then crochet outwards to make a rounded triangle shape, or you could create a foundation chain and then crochet in rows, decreasing with each row until you have created the shape you want. When your triangle is complete, you can stop there and just add some embellishments, or you can crochet a square to use as the tree stump. Use some brown yarn to create your tree stump. To crochet a square, create a foundation chain of four stitches and then crochet across the chain suing a single crochet stitch. Continue crocheting back and forth until the square is the size that you want it to be. Secure your tree stump to the bottom of the triangle using a darning needle and some brown or green yarn. Next, you will need to decorate your tree. You can use any kind of embellishment that you want, such as pompoms, ribbon, sequins, or buttons. Use some white glue or a hot glue gun to attach your embellishments to the crocheted tree. If you are using white glue, then make sure that you let the glue dry overnight. You may also want to place a book or other heavy object over the tree to press the embellishments into the yarn and improve the bond. To complete your project, attach an ornament hook or a piece of yarn to the top of your tree. You can loop an ornament hook through the top of the tree or thread some yarn through the top and tie it in a knot. Hang your crocheted Christmas tree ornament on your Christmas tree, and you are all done!" ], "summary": [ "Gather your materials. Make a chain of 10 and connect the ends. Crochet around the circle using double crochet. Complete the circle. Add embellishments. Finish with a hook or piece of yarn.", "Gather your materials. Chain 40 stitches. Double crochet beginning with the fourth loop. Continue double crochet to bottom of chain. Intertwine the coils. Secure the coils with a piece of yarn.", "Gather your materials. Crochet a triangle Add a stump at the bottom if desired. Glue or stitch on embellishments. Attach a hook or string." ] }

{ "section_name": [ "Recognizing Symptoms of APD", "Getting a Professional Diagnosis", "Distinguishing APD from Similar Conditions" ], "document": [ "One of the most recognizable symptoms of avoidant personality disorder is an intense feeling of discomfort in social situations, beyond what might be considered \"normal\" shyness. People with this disorder may appear scared or extremely tense whenever they are in a situation that requires them to interact with other people. People with avoidant personality disorder often do not have any close friends or romantic relationships. This may be due to the fact that they often consider themselves socially inept. When they do get involved in romantic relationships, people with avoidant personality disorder are likely to still display extreme restraint due to an intense fear of rejection. Although they have a difficult time forging close relationships with others, most people with avoidant personality disorder want close relationships and may have detailed fantasies about what it would be like to have them. People who have avoidant personality disorder tend to avoid situations that would involve interactions with other people. This may involve school, work, or recreational activities. Many people with avoidant personality disorder also avoid any activities that are new or unfamiliar, for fear of embarrassing themselves. People with avoidant personality disorder tend to be extremely sensitive to criticism, or even to perceived criticism. They may constantly feel that others are judging them, even when they are reassured to the contrary. Some people with avoidant personality disorder will avoid activities that they believe they will do poorly at in order to avoid being criticized for their poor performance. They may expect to be criticized in situations that other people would not take seriously, such as a game. People with avoidant personality disorder tend to overestimate the negative aspects of situations. You may notice that they fixate on potential problems and make them seem much more serious than they are.", "If you think that you or someone you know may have avoidant personality disorder, the first step in getting a diagnosis is to see a doctor for an exam. The doctor will want to rule out any physical conditions that may be causing the symptoms. This appointment will consist of a physical exam, as well as a detailed examination of the patient's personal and family history. If no physical conditions are identified, the doctor will most likely refer the patient to a mental health professional, such as a psychiatrist or psychologist. Mental health professionals are specially trained to diagnose personality disorders, including avoidant personality disorder. This appointment will consist of a detailed interview. The psychiatrist or psychologist will want to know all about the symptoms the patient is experiencing, when they started, and how they have progressed over time. There is not medical test that can be performed to diagnose avoidant personality disorder. A diagnosis is made based on the observations of the patient's behavior and reported symptoms. Once a patient is diagnosed, he or she will be encouraged to enter psychotherapy to help overcome the symptoms of avoidant personality disorder. Some people with avoidant personality disorder also suffer from other mental health issues, such as anxiety and depression. A thorough psychiatric evaluation should reveal whether any other conditions are complicating the symptoms of avoidant personality disorder. For patients who also suffer from anxiety or depression, medications may be helpful in reducing symptoms. Medications are typically not helpful for patients whose only diagnosis is avoidant personality disorder, however.", "Both avoidant personality disorder and schizoid personality disorder can cause people to avoid social interactions with others, but there is a very important difference between the two. People with avoidant personality disorder are typically very troubled by their isolation and want to get involved with others, while people with schizoid personality disorder usually are not distressed by their lack of interaction. Social anxiety disorder and avoidant personality disorder are extremely similar, so it may be impossible for someone who is not trained in psychology to distinguish one from the other. Typically, individuals with avoidant personality disorder display more symptoms than those with social anxiety disorder, and their symptoms tend to be more inhibiting. Individuals who display only a few of the symptoms of avoidant personality disorder may in fact have social anxiety disorder, but it is important that a trained mental health professional make this diagnosis. Some people may be diagnosed with both avoidant personality disorder and social anxiety disorder, which further complicates the distinction between the two conditions. Avoidant personality disorder is not the only psychiatric condition that can cause individuals to lack self-confidence and feel inadequate. Before assuming that an individual has avoidant personality disorder, consider other, similar personality disorders. Like people with avoidant personality disorder, people with histrionic personality disorder tend to lack self-esteem. The major difference is that people with histrionic personality disorder tend to go out of their way to seek the approval and validation of others, often in an unhealthy or destructive way, while people with avoidant personality disorder instead avoid contact with others. Dependent personality disorder is also characterized by a lack of self-worth and fear of abandonment. However, people with dependent personality tend to latch on to a specific individual instead of avoiding all social interactions. People with dependent personality disorder also tend to have a difficult time making decisions on their own, which is not characteristic of avoidant personality disorder." ], "summary": [ "Look for extreme shyness. Pay attention to social relationships. Notice what kinds of activities are avoided. Watch the response to criticism. Note an exaggerated sense of negativity.", "Get a complete physical exam. See a mental health professional. Get co-existing conditions diagnosed.", "Rule out schizoid personality disorder. Consider the possibility of social anxiety disorder. Learn about other disorders that can cause a lack of confidence." ] }

{ "section_name": [ "Picking Up the Bird", "Establishing the Bird Needs Help", "Caring for the Bird" ], "document": [ "Use a cardboard box, and cut holes in it for ventilation. Place something soft in the bottom, such as a towel. You can also use other types of pet carriers, such as cat carriers, if the bird is large. You should have something to cover the box or cage, such as a towel, as it is best to keep the animal in the dark and quiet. However, you shouldn't use a wire carrier, as that can cause harm to the bird. You can use either a heating pad (set on low) or hot water in a zip-top bag. If you use the heating pad, place it on the outside of the box at one end. If you use the zip-top bag, wrap it in cloth, and set it inside the box with the bird. Even small birds can cause damage to your hands. Put on a thick pair of gloves before attempting to help the bird. Before trying to move the bird, cover it with cloth to help calm it. Though the bird is injured, it can still cause you and itself harm if you startle it. It likely will fight back. Close the lid, and cover it with the towel. Keep the bird in a warm, quiet place while you work on your next steps. Make sure your pets do not have access to the area where you place the bird. Even with gloves on, it's important to wash your hands and arms after handling wildlife, as they can spread bacteria and disease. You will likely get the diet of the bird wrong. You can provide water so that the bird can drink on their own, but don't try to drip-feed the bird water. This way, the bird will be able to drink water even if it's dehydrated.", "You might think a baby bird needs help, but it may just be the bird is learning how to fly. Watch the bird for a while from a distance to establish it really is injured and has been abandoned by the mother. Look for feathers. If a baby bird has feathers, it is likely learning to fly. You can put featherless baby birds back in the nest if they're not injured. If a bird feels cold, warm it in your hands before setting it back in the nest. The scent of your hands will not bother the parents, who will feed it as they do the other babies. If you don't see a nest, put the bird somewhere where it is hidden from cats and dogs. For instance, you can set it in a bush or tree. If you see a gaping wound, that is an indication an adult bird needs help, and you may need to rescue it. Blood is another indication a bird is in trouble. If the bird is dripping blood or if you see dried blood, it may need help. If the bird is having trouble standing or flying, it is in serious trouble and needs help. It may be best to leave the bird where it is until you can get help from a professional. Big birds, such as hawks, can cause you serious harm if you don't know what you're doing.", "This is important, as a wildlife rehabilitator will know how to care for a wild animal like the bird you found. You can usually find lists of local rehabilitators on local and statewide government wildlife websites. You can also call veterinarians for recommendations. In fact, it's illegal for a person without a license to attempt to rehabilitate a wild animal or bird without help from a licensed professional. Birds are protected under the Migratory Bird Treaty Act, making it illegal for you to keep one in your possession without a license. The rehabilitator may tell you how to care for the bird, or they may tell you it's best to bring it to someone who is licensed to care for it. Either way, you'll know how to move forward. Birds have diverse requirements for diet and care, and wild birds do not adapt well to captivity. Animals that are rehabilitated face one of four fates. The best option is the bird will recover and be released back into the wild. If it is not possible to release the bird back into the wild, the bird will be placed at an appropriate facility and used to educate people. The other two options are not as pleasant. The bird may die from the condition, or it may need to be put to sleep if the injury is too severe. If you insist on keeping the bird, you will need to be licensed, as it is illegal to keep wildlife without a permit or license. You can apply for the proper paperwork through your local government. To obtain a license, you need to fill out the permit form from the U.S. Fish and Wildlife Service for the federal government, as well as a form for your state government. To be permitted to rehabilitate animals, you need to have the knowledge and expertise to care for wild animals. You will need to answer questions about your knowledge, as well as about how you were trained to care for animals." ], "summary": [ "Have a box ready. Prepare a heating source. Put on gloves. Cover the bird with a towel or blanket. Pick the bird up gently. Put the bird in the box. Wash your hands. Avoid trying to feed the bird.", "Check the age. Look for open wounds in adult birds. Sight-check for blood. Check for movement. Consider the options.", "Find a wildlife rehabilitator. Ask how to care for the bird. Deliver the bird to a licensed wildlife rehabilitation professional. Understand what will happen next. Obtain a license." ] }

{ "section_name": [ "Applying the Paint", "Priming the Doors", "Sanding and Cleaning the Surface" ], "document": [ "Dip the brush into the paint, then use it to reach spots a paint roller can't get. It's perfect for covering the door's corners and the ridges around the windows. Tackle these difficult spots first since the paint bunches there. Angled paint brushes can be purchased from a home improvement store. Mini foam paint rollers are the perfect size for French doors. Pour some paint into a paint tray and roll the roller through it. When it is evenly coated, you are ready to paint. Begin right away so the paint on the door does not have time to dry. Using a brush is possible here. Using one is slower, so the paint may begin to dry before you finish. Use the roller on the wide, flat parts of the door. Focus on 1 side at a time. Move the roller at a steady pace to apply an even coat of paint. Cover all the areas the roller can reach. Read the instructions on the paint can for the recommended drying time. It is usually about 2 hours. Once the paint has set, go back over it with a second coat of paint. Use the roller again on large areas and the brush on small areas. If you use a dark color, you will most likely need to apply a third coat of paint to make the doors look perfect. Again, read the manufacturer's instructions to find out how long the paint takes to dry. It usually dries after a few hours, but you can give it a little more time to ensure it sets. It's best to wait a whole day before attempting to peel paint off the glass. Any paint splashed on them should be dry by now. Peel off the tape, noticing any paint spots on the glass. Finish the job with a razor blade scraper from the hardware store. Hold the tool flat against the glass, positioning it so the blade points towards the paint. Dig the blade under the paint as you push it towards the end of the glass. The paint should break into strips you can peel off with your fingers. If the paint is stuck, cut into it using a utility knife or box cutter. Be careful not to push too hard or else you might scratch the glass. Then try scraping off the paint again.", "Always take precautions when working with primer and paint. Open up any nearby doors and windows to let in fresh air. Consider wearing a respirator so you don't end up breathing in fumes. Use painter's tape to cover up these parts. Stick the tape directly to the door knobs, around the area that attaches to the door. Tape over the hinges to protect them. Also apply tape around the outside edge of any glass panels in the doors. Taping the windows is tedious. If you are using latex paint and don't mind scraping paint off them later, you can leave the windows uncovered. The lock set is the metal piece on the frame's side next to the door knobs. You will need a Phillips head screwdriver to remove it. Loosen it by turning the screws counterclockwise. Slide the lock set out, then wrap tape around it. Push it back into the door and screw it in place. Pick up a bucket of paint primer from a home improvement store. Dip a brush in it and spread it onto the doors. Move slowly to paint on an even layer. Read the label to make sure the primer is compatible with the paint you intend on using. You cannot use a latex primer under an oil-based paint. Check the manufacturer's instructions on the label for the recommended drying time. Primer takes about 3 hours to dry completely. You can leave it longer to ensure it dries, but paint as soon as possible to limit the amount of dust settling on the doors. If dust settles on the door, wipe it off with a dry cloth before painting.", "While you can remove the doors to paint them, leaving them in the door frame makes the job easier. Protect your floors by spreading a plastic tarp out under the doors. You can purchase a tarp at a home improvement store or wherever else paint supplies are sold. Cardboard and other absorbent scrap material can be used as a makeshift tarp. If your doors have any marks or dents, now is the time to take care of them. Rub the spot to wear away the material around it. Keep doing this until the damage disappears, then sand the surrounding areas to blend them in and smooth out the finish. If you still have trouble with these spots, try using rougher sandpaper or an orbital sander. Lightly rub the sandpaper against the doors to even them out and ready them for new paint. Go over every surface, including ones you treated with heavier sandpaper. The doors should look smooth and even once you are done. When sanding, always start with the coarser sandpaper. Then use the finer sandpaper to smooth the surface. Fill a bucket with about 1 US gal (3.8 L) of water. Mix in about a tablespoon of an all-purpose dish soap. Your regular dish soap works fine unless it is designed for harsher stains like grease. The water temperature doesn't matter too much. To stay safe, keep it cool or lukewarm. Dip a clean microfiber cloth into the soapy water. Get the cloth damp but not dripping. Squeeze out any excess water first, then thoroughly wipe the doors to remove all of the grime, oil, and sawdust that has accumulated over time. Get another microfiber cloth and go back over the doors. They have to be completely dry. This second pass should finish removing all of the grime that can ruin the paint job. Move onto priming right away while the doors are clean." ], "summary": [ "Use an angled brush to paint difficult spots. Coat a paint roller with paint. Paint the doors 1 side at a time. Paint the doors again after the first coat dries. Let the paint dry for up to a day. Remove all the tape on the doors and examine the windows. Scrape the paint off the windows with a scraper.", "Ventilate your area and wear a respirator. Tape around the door knobs, hinges, and glass. Unscrew the lock set to tape around it. Spread the primer on the doors in short, even strokes. Let the primer dry completely before painting.", "Lay a tarp under the doors. Buff damaged spots with 120 to 150 medium-grit sandpaper. Smooth the doors with 180 to 220 fine-grit sandpaper. Create a mild cleaning solution with dish soap and water. Dampen a cloth in the solution and wipe down the surface. Dry off the doors with a clean microfiber cloth." ] }

{ "section_name": [ "Roll up, roll down", "Neck rotations", "Roll on your back", "Seated mobilization (middle and lower back)", "Lower and middle back mobilization", "Pelvic rotation (lower back and hips)", "Come up from the top of the head" ], "document": [ " Go SLOW! Let your arms and shoulders relax completely, let them hang. Focus on stacking each individual vertebra and keeping the others flexed as you come back up. ", " Do both sides as desired.", "A carpeted floor works great. Imagine that you're being pulled from your feet and the top of your head. This lengthens the spine. Tuck your head slightly toward your knees. Try to make your lower back curve out as you do this. Move softly, avoiding hard and jerky movements. Don't rock up onto your neck.", " Push against your knee as you turn. ", " Let your forearm rest along the outside of your shin if you can. Hold this for 5 to 10 seconds. Do each side 10 times, alternating sides.", "Place your hands on your hips. Switch 3 or 5 times so that you do 10 or 20 circles in each direction. (5 is a minimum, you can do more so long as you do the same amount on either side.)", "Don't lock the knees. The line should cross over the apex of your skull, which can be a little tender. As your head moves forward, you should feel it lift up and move back (as opposed to down and forward), pulling your shoulders back and your chest up. Remember this position as proper posture." ], "summary": [ "Come up from the top of the head. Imagine that you are coiling your spine around a rod stuck behind your jaw, trying to move a single vertebra at a time. Coil as tightly as possible around that rod while staying relaxed. When you coiled as far down as you can go, slowly reverse the process. At the top, come up from the top of the head again. Repeat 5 times.", "Relax your neck completely, letting your chin sink to your chest. Take your head in 10-15 circles to one side, staying as relaxed as possible. Repeat on other side.", "Find a flat surface, preferably with light padding. Lie on your back and stretch. Tuck your knees into your chest and wrap your arms around your legs. Rock gently up and down on your spine, slowly increasing your motion until every part of your back (except your neck) is rocking on the ground.", "Remove anything from your pants pockets and sit cross-legged on the ground with your hands resting lightly on your knees. Lengthen your spine by imagining a string pulling on the top of your head (towards the back). Inhale slowly and deeply through your nose. Exhale slowly and turn your body as far as you can to the side without losing the lengthened spine. Repeat, turning to the other side as you exhale. Turn to each side 10 times, then switch legs (if you sit with your right leg crossed over your left, switch so that your left is over your right and vice versa) and repeat each side 10 more times.", "Sit on the floor with your legs straight in front of you. Bring one foot up and rest it to the side of your other knee. Reach across with your opposite arm and place your elbow on the outside of your raised knee. Turn your upper body and look as far as you can to the side of the raised knee, pushing with your arm against the raised leg. Repeat on the other side.", "Stand with your feet parallel to each other, hip-width apart. Move your hips in a wide circle, trying to keep your shoulders above your feet (which remain planted). Complete 5 circles in one direction before switching.", "Stand erect, feet hip-width apart and parallel. Imagine a line connecting the tops of your ears over the top of you head. Tilt your head back. Imagine a string pulling straight up from the apex of your skull." ] }

{ "section_name": [ "Choosing a Capo", "Playing With a Capo" ], "document": [ "Trigger capos work by using a spring-loaded clamp to hold their tension. This clamp is simply is squeezed to open and close the capo. Players like trigger capos because they can be quickly and easily repositioned using just one hand, making them great for live performances. This is the recommended type of capo for beginners, as it is simple and easy to use. Screw capos work using an adjustable knob that can be screwed to your desired amount of pressure. The downfall about screw capos is their impracticality – it's hard to do a live show when you have to keep screwing and unscrewing your capo in place. However, these capos are sometimes preferred when recording music because of the amount of control they give the guitar player. This design combines the speed of a trigger capo with the precision of a screw capo. Shubb capos use a simple lever, which can be adjusted for tension, and can easily be flipped on or off. Though they’re more expensive than the previous capos mentioned, they are very popular amongst seasoned guitar players. The G7th performance capos have become a favorite amongst many guitar players, as they are gentle, practical, and give the player great control. These capos allow for easy tension adjustment – all you need to do is squeeze it down over the desired location, and the G7th performance capo automatically locks in place. To release the capo, all you have to do is flip a lever. Some reviews claim that this capo is actually better at preserving the tone of your guitar as well.", "All voices are different, so the original keys of some songs may not be a fit for every singer. Capos come in handy when you have to find a new key of a song for a singer. Using a capo will allow you to play the song in the new key without having to learn entirely new chords. A guitar capo can do much more than simply change the key of a song, it can create an entirely different sonic experience. For example, playing in the key of A with and without a capo will have entirely different feels even though you're playing in the same key, so experiment with your capo to hear the differences. Essentially, you'll be suing different voicing to play the same chords, which produce entirely different sounds." ], "summary": [ "Use a trigger capo. Try using a screw capo if you want greater control over your capo's pressure against the strings. Buy a Shubb capo. Invest in a premium capo.", "Find the best key for a singer. Use a capo to get a different timbre." ] }

{ "section_name": [ "Setting up Whispersync", "Syncing Your Purchased Content" ], "document": [ "You will be prompted for your Amazon login information. This will take you to a page of your digital purchases. You can remove, loan, clear the page-read data, or manually download a title by pressing the “...” button next to a purchase. Manually transfer your purchases by connecting your Kindle to your computer via USB. Press \"...\" and select \"Download and Transfer via USB\". Select your device from the dropdown list and press \"Download\". You can use this to get your purchases if you do not have WiFi (but you do still need a working internet connection on your computer to access the site). This will take you to a list of your Kindle account-specific settings. This will set all of your devices linked to your Amazon account to sync to reading/viewing progress of the last one in use. Annotations, bookmarks, and highlights will also be synced across devices. You can also turn on “Automatic Book Update” from the menu below to get the latest changes to the digital edition of your books. Make sure Whispersync is enabled first to ensure your annotations are not lost with the update.", "This will bring up the “Quick Settings” toolbar. Tapping this button will begin the syncing process. You do not need to be online to schedule a sync, but the Kindle Fire will not download any information while it is offline. A sync made offline will automatically be performed once the device connects to the internet. The sync icon will spin while it loads to indicate that it's currently fetching data. When the process is complete, the sync icon will stop spinning. Go back to your home screen and check for the eBooks, videos, or app downloads from Amazon." ], "summary": [ "Go to the Amazon “Manage Your Content and Devices” Page. Click the “Settings” tab. Select “ON” in the dropdown menu under the “Device Synchronization” header.", "Swipe down from the top of your Kindle Fire screen. Tap the “Sync” button. Wait for your Kindle Fire to finish syncing. Check for the synced files." ] }

{ "section_name": [ "Working Independently While on a Team", "Completing a Team Project", "Developing Good Teamwork Skills", "Resolving Team Conflicts" ], "document": [ "Although you’re working on a team, you’ll likely complete some of the work alone. Don’t expect your teammates to take responsibility for keeping you on track. Be a self-starter by staying on top of your assignments, creating deadlines for yourself, and meeting project expectations. This also shows your supervisor and teammates that you’re able to work independently of the team. This shows leadership skills, while also making you a valuable part of the team. Sharing your thoughts shows that you have more to offer and are thinking outside the box. Even if your ideas aren’t right for the project, they might lead to future innovations on a different project. When you have team meetings, always contribute something to the discussion. If you have trouble thinking on the spot, brainstorm before the meeting so you have some ideas about what you have to say. This is another way to show that you’re not only a good team member but also an independent worker. Step up to lead a project, knock out a backlog of unfinished tasks, or complete a side project for your supervisor. Then, complete the extra work as quickly as possible. You’ll show your independence by setting priorities between each of your work tasks, creating new deadlines for yourself, and following through on your promises. When you take on these extra projects, you’ll quickly gain a reputation for being a self-starter and an asset to the organization. Make sure that you don't take on too much work. You'll need to balance your new projects with your current work assignments. Know your schedule so you don't accidentally put too much on your plate.", "If you have a choice on who you’ll work with, look for people who are different from you. Although it’s tempting to pick similar people so your work will go smoothly, it’s better to have diverse ideas and skill sets on your team, as you’ll be able to be more creative. If everyone has the exact same perspective and skill set, it will be harder to divide the work because everyone will want to do the same things. For instance, let's say you're working on a project to design a brochure. If everyone on your team enjoys graphic design, you'll all want to create the brochure, instead of tasks like conducting research on your topic. Additionally, your group won’t be as innovative in your ideas because you won’t be coming at the topic from different perspectives. For example, team members from different socioeconomic backgrounds might have experienced a community issue in a different way, giving them a different perspective on it. Talk to your teammates to find out their background, strengths, weaknesses, and interests. Determine what you each bring to the table. Try to find ways you can complement each other’s skills so your team can work well together. If you're the team leader, you might host a planning meeting and invite everyone to share their skills. If you're not in a leadership position, talk to people one-on-one. Look for ways that you can bring something new to the team. For example, let's say you find out your teammates are strong in skills like networking with clients, statistics, and design. Although you might also be strong in networking and design, you could offer to use your writing skills to complement the skills of your teammates. A team can only thrive if everyone feels valued and heard. Not all ideas are winners, but the group must still listen to them and consider if they’re a good idea for this project. Make it a priority to collaborate as much as possible. If team members start to feel as though their ideas don’t matter, they’ll stop being an active part of the team. This will hurt your overall output as you’re losing valuable ideas and expertise. For example, you might host round table meetings to encourage participation. If you feel like people on your team aren't listening to you, talk to your team lead about it. Say, \"At the past three meetings, I've tried to offer input on the project, but I keep getting interrupted. Do you think we can try a round table approach so we can also share our ideas?\" It’s important that all team members are working on the same goals, rather than each person pursuing personal aspirations. Discuss your goals as a team and adopt the goals that everyone agrees on. Moving forward, you can change or adapt your goals as needed, as long as everyone provides input. Be as active in the goal setting process as possible. If your team leadership already set goals for your group, you might not get a voice in the process. For example, your team might start out with 3 goals: “1) Design a survey to gather public input about our park project; 2) Distribute the survey to residents; and 3) Evaluate the survey results to determine how to proceed with phase 2 of our planning project.” This can include explaining the expectations or asking questions if you find them unclear. It’s likely that each teammate has a different idea about what’s expected of them, as well as what everyone else needs to be doing. It’s essential that the team discuss these expectations and agree on one universal list of expectations that everyone will follow. If you're not a leader on your team, you may not be setting expectations. However, it is important that you understand them, so ask questions if you're confused. Write down the expectations and make sure everyone on the team has a copy. For example, you might email the copy to everyone or post it in a communal Google Drive folder. Examples of expectations might be “everyone completes their work on time,” “check team communications daily,” “upload all work to the communal folder,” etc. When you can, meet in person so you can have a free exchange of ideas. If this isn't possible, schedule a group phone call or digital conference through service providers like Google or Skype. Teams are most effective when they collaborate, so brainstorming sessions are a great tool for good teamwork. Make sure each teammate is taking notes during the meeting so that you can all recall your ideas later. Choose one method of communication. Make sure all team members have access to the means of communication so everyone is on the same page. Otherwise, your group may not work effectively, as some group members may be unaware of what’s happening. For example, all group members might participate on a group text message or email. If you have no control over how communication is handled, that's okay! Follow along with the guidelines set up by your group leader. When you’re on a team, everyone’s success depends on each member working toward a common goal. If you’re thinking about your own glory, you’ll be undermining the team. Keep your focus on your team’s success, and your own success will follow. It’s helpful to remember that a team failure will reflect badly on you. Don’t let your personal aspirations get in the way of your team’s success. Let's say your personal goal is to make it onto the management team. Rather than trying to impress your supervisor with your managerial skills, work with your teammates to accomplish your shared goals. Do your best to support the team, which shows you're an asset to the company. Then, you can volunteer for side projects that will help show your full range of skills.", "Your actions will reflect on everyone in your group, so do your best to always follow through. Complete your portion of the workload, and speak up as soon as you notice any issues that may arise. Always keep your promises to the group. If you do need to back out of a promise, take responsibility for it by telling your supervisor, client, or teacher that you had to withdraw from the project. After you notify your supervisor, client, or teacher, tell your team that you've had to back out. Don’t put your group in an awkward situation. No one likes a teammate who barely contributes to the project. Take on an equal part of the work, and speak up if you realize you aren’t doing your fair share. Not only will your group mates appreciate your work ethic, it will show your supervisor or instructor that you’re a good team player. Keep in mind that some tasks may be harder than others. Make sure you and your teammates create a balanced workload that’s fair to everyone. If you feel like you are doing too much work, tell your team. You might say, “I noticed that our team assignments are a little bit imbalanced. I have extra work assigned to me that I’m hoping we can spread around.” If they still don't take on their fair share, talk to them one-on-one about their perspective on the project. Try to address their reasons for holding back. Then, compare your current roles and invite them to take a more active role in the project. If nothing helps, you may be able to talk to your supervisor or instructor, but doing so can be risky. Make sure you've tried to solve the issue as a team first. Always say what you mean, but use a professional tone. Similarly, don’t waste people’s time by padding the truth or being indirect about how you really feel. This includes what you say and what you write in reports, memos, emails, or text messages. On a similar note, don’t gossip about or to your teammates. No one likes a credit hog, so don’t steal the spotlight. Treat the team’s accomplishments as a group success. Additionally, acknowledge the individual contributions made by your teammates. For instance, you might give your teammate credit for having a great idea that helped your team finish your project in half the time. Even if you’re the team leader, it’s important that you not hog the credit. A team success belongs to everyone. If someone really didn't help the team, talk to them about team expectations and how they can contribute moving forward. You or your teammates may need to help manage their workload. If someone else tries to hog the credit, you have a few choices on how to handle the situation. In the moment, you could say, \"Thanks for bringing that up, Sharon. We all worked hard these past few weeks to create this plan.\" If you can't speak up in the moment, confront your colleague calmly to discuss what happened. Ask them to explain why they indicated that they deserved all the credit. If this doesn't help, you may need to involve your supervisor, so make sure you keep records that show who did what as part of the team. People are more likely to enjoy working with you if you have a good attitude. You can improve your attitude by approaching problems as an opportunity, expecting a positive outcome, and adopting habits that improve your workday. One way to always find the positive outcome is to consider your work never complete until something good comes out of it. Good habits to help your workday go more smoothly might include enjoying a mug of your favorite tea every afternoon, organizing your desk to reduce your stress levels, and enjoying a brief, energizing walk at lunch time.", "Talking things out in person will allow a free-flow of information and prevent misunderstandings, which might occur if you bring up the issue in an email. State the issue you're having, then listen to what everyone has to say. If you're concerned about having a record of the conversation, you can record it using your phone or a voice recorder. If you aren't the group leader, you may prefer to talk to your group leader before talking to the group as a whole. This may be helpful if you'd rather the leader bring up the issue. Don’t accuse or blame anyone on your team for causing the conflict, even if you believe they did. Instead, keep all of your comments and arguments focused on the issue and how your team can solve it. If you feel attacked by the other person, don’t respond with your own attack. Say something like, “I’m sorry you feel that way, but blaming each other won’t help us solve the conflict. I’d like to stay focused on solutions.” This way, you show that you’re a professional and care more about the project than your ego. You may not have much control about how the conflict is handled. However, you can control what you say and how you react. Keep your words and actions professional. Even if you think you’re right, it’s still important to hear everyone out. Otherwise, your conflict will continue even after you’ve solved this issue, as you’ll create resentments on the team. For instance, you might host a round-table to allow everyone a chance to speak. Don’t respond to each other until everyone has shared their opinion. to each side of the conflict. Focus on what the other person is saying, not what you will say in response. You may even take notes about what they say. Once they're finished speaking, repeat what they said back to them to make sure you really understand what they’re saying. In most cases, conflict on a team happens because people have different perspectives and backgrounds. This is actually a good thing! Understanding everyone’s opinion and why they feel that way will help you create a better solution to the problem, which eventually helps your team produce better work. You might paraphrase their words by saying, “It sounds like you think your part of the workload is too heavy and that the rest of us need to do more.” When group members start to disagree, look for opportunities to get creative or go in a different direction. Let conflict be a trigger for brainstorming sessions, with the goal of choosing the best ideas. Make a habit of saving unused ideas or information for use in the future. Assume that there’s no one way to do something, even if you feel like your ideas are the best. Keep notes about what comes out during your brainstorming sessions so you can refer back to those ideas later. This will help your team resolve conflicts more easily because people know that their ideas are being valued and may be used in the future. You likely won’t win when there’s a conflict in your group, and that’s okay. Whenever possible, teammates should give and take so that everyone gets to direct the group’s efforts. Be open to a compromise that works best for everyone. If you can’t compromise due to constraints, offer the team members who aren’t getting what they want something else they want. This way they’ll still feel included on the decision. For instance, let's say 2 team members aren't happy with their job assignments, but it's too close to the deadline to switch roles. Your compromise might be phrased like this, \"Although we can't change the roles for this project, Maria and James are going to take the design lead on the upcoming project.\"" ], "summary": [ "Take initiative when working on your collaborations to the team. Speak up when you have ideas or expertise about a topic. Volunteer to take on extra work, when necessary.", "Pick team members who have skills that complement yours, if you can. Compare skills sets with your teammates if your team is already chosen. Include input from all team members so everyone is heard. Participate in goal setting as a team so you have a plan. Clarify the team expectations so everyone is on the same page. Participate in brainstorming sessions to encourage collaboration. Establish a universal means of communicating with the team. Focus on the success of the group, not your personal success.", "Show you’re reliable by doing everything you say you will. Make sure you do an equal share of the work. Be direct and honest when you communicate with others. Share credit with your teammates. Adopt a positive attitude when it comes to your work.", "Discuss the issue in person with your teammates. Direct your concern toward the problem, not your teammates. Give everyone a chance to share their opinion if you're a leader. Listen Use conflict to generate new ideas whenever possible. Create a compromise so that everyone feels included." ] }

{ "section_name": [ "Promoting Your Salon", "Developing an Advertising Campaign" ], "document": [ "Guarantee the quality of your products and services. If you believe in them enough to guarantee satisfaction, potential clients may be more likely try out your salon and current clients may be more likely to stay. You want to attract the broadest potential client base to your salon. Buying advertising space on different media such as newspapers, television, radio, or the web can help you increase your business. Make sure that the advertising you buy fits your needs and remains within the budget you established. Tailor your media coverage based on your location. For example, it’s better to advertise in a larger local newspaper with broader circulation than in a news journal specifically written for your town. People are increasingly getting information from social media accounts. Setting up Facebook, Instagram, and Twitter accounts can help advertise your salon and its services. Write posts about specials or events happening in your salon. Post pictures of clients and use hashtags to increase your visibility. Offer discounts to those happy customers who stop by to give reviews. In case of bad reviews, listen to the complaints of unsatisfied customers and try to work upon them. Interact with your customers on a regular basis. Staying in regular contact with your target markets by email or regular mail will keep your salon name readily available. It can also direct clients and potential customers to your media accounts or actual salon. For example, you can write a bi-monthly newsletter, but make sure to keep your information concise and the sales pitch at a minimum. Develop different specials or offers for clients that do not decrease your profits. Giving people an incentive can attract them to try out or return to your salon. Think of something inexpensive, but effective at enticing possible clients. For example, offer a free travel size hair product or a manicure on for birthdays. You can also offer a discount to first time clients or on slower business days. Christmas is the time when everyone looks for offers and discounts. You can take advantage of the Christmas holiday by giving your customers special Christmas offers and discounts. This will help in attracting new as well as existing customers. Beauty salons rely heavily on word-of-mouth advertising. Train employees how to build clientele through referrals and client relationships. Give a discount or upgrade on later visit to clients who refer a friend. Be sure your business cards, media sites, and ads mention how clients can \"friend\" you on social media sites. Mention the benefits of being a friend of your beauty salon and consider coupling this with sweepstakes and daily deals offered only through your social media sites. Develop incentive programs for referrals. For example, you can run a contest for clients who refer the most new customers by rewarding them a free service of their choice. Use other businesses to advertise your salon. You can work out a system where other local businesses display your business cards in their office in exchange for putting theirs in your salon. You can also consider running promotions with other businesses. For example, you and a local restaurant could offer discounts for visiting both locations. Host special events with other businesses to help defray costs. You could hold a sidewalk sale or a sponsor charity event with a partner business to help draw clients to both companies. Partnering with large, national or international brands can also attract customers. This can help increase your exposure through various types of media. For example, if you sell specific products, make sure the company places your salon name on their site telling under “available at these salons”. Selling a small selection of branded merchandise such as clothing or practical items like combs or brushes can increase exposure in your area. Make sure to keep inventory of these products at a minimum until you know they can sell.", "Advertising in a broad range of media during key times of the year may help you to reach thousands of potential new clients. Establishing a media budget before you buy any advertising can help you determine your potential return on investment and keep you from wasting capital. Consider advertising beyond the Internet with print, radio, or television ads, which will reach a much wider audience than just the Internet. Radio or television ads can be expensive so they may be more appropriate for larger salons. One advantage of spending a little extra money on radio or television ads is that you’ll reach a much wider potential client base. Spend your advertising budget where your potential clients read, listen, or watch, and within a circulation range of no more than 20 miles (32 km) from your business. Create a budget that allows for more advertising campaigns during your busiest times of the year, such as Christmas and Mother’s Day. You’ll want to target the specific market to which you plan to advertise. Figuring out your customer profile will help you advertise your salon most effectively and successfully. To create your customer profile, consider geographic location of your salon, gender, average income level, marital status, education level, and hobbies and interests. Choose a salon name, logo and design that engages your target market(s). This will help establish your identity and may create a connection between you and your customers or potential clients. Consider elements such as color schemes, names, and design features. Think about your location so that your brand matches it. Is your salon is in a quaint tourist region or a major urban area? Take note of successful businesses in your area and draw upon their ideas while keeping your brand distinctive and memorable compared to competitors. You and your staff are a part of the brand, so make sure to market your skills and talents. Coining a catchy slogan that can be printed on business cards, uniforms, and staff e-mail signatures can help establish your brand. For example, if your salon promotes holistic and energy based treatments, your slogan could be \"beauty, bliss and beyond\" or \"good energy, great beauty. Once you’ve established the basic parameters of your advertising campaign, you can create the contents of your ads. You can design your own ads or hire an advertising agency, which may help optimize your campaign. If you decide to use professional help, meet with a several different ad agencies to find the one that best meets your needs and wishes. An ad agency can either design your web site or may help you find the right web designer. If you decide to design your own ads and website, research local businesses advertising to guide your design. You want your brand to be simple, distinctive, and attractive to your clients and potential customers. Ads are often the first impression potential clients have of you and you’ll want to write your print and radio ads to attract them. Hooking your potential customers and keeping the message simple and concise can help attract a wide array clients. Design your ads to complement your brand. Use similar color and design schemes so that clients and potential customers associate these elements with you. Include items in your ad such as the salon name, your specialties, and any specials or offers you may have. Keep the information brief and simple so that people can easily remember your salon. Your web site should present a snapshot of the experience a client will enjoy at your salon. It is important that your salon have a professional looking website because it can draw in potential clients and help keep your current customer . The design should match your brand and mirror the feeling your clients will have when they enter your salon: maybe it's calm and serene; maybe it's vibrant and lively. Include sections on different services, stylists and their experience and talents, prices, products you sell, and any specials you offer. Structure the web site so that search engines can easily locate and bring potential clients to it. Include details like location, phone number, working hours, and email address on your website. Portray other aspects of your business such as the environment and facilities you provide like free coffee, Wi-Fi. Take help of online templates and customize them according to your needs." ], "summary": [ "Guarantee your products and services. Buy advertising space in different media. Promote through social media. Write monthly or quarterly informational newsletters. Offer specials to potential and current customers. Encourage client referrals. Partner with other businesses. Partner with national brands. Sell branded merchandise.", "Establish your budget. Figure out your customer profile. Create your brand. Hire an advertising agency or design your own ads. Design your print and audio ads. Design your beauty salon's web site." ] }

{ "section_name": [ "Succeeding in Your Career", "Developing the Skills", "Landing a Job" ], "document": [ "You may think that your best chance of success comes from showing off, trying to impress the film crew, and boasting about all of your additional skills. Once you've become a veteran stunt man, then sure, you will have more leeway, and you may even be consulted as a stunt coordinator or producer, but when you're trying to get your foot in the door, it's important to be as agreeable as possible. You want to be remembered as someone who is easy to work with. Why? So you can get hired again. When you're following directions, it's important to be polite and reasonable when you interact with the crew. If you genuinely have a question about how a stunt should be performed, ask away, but don't nitpick everything that's happening or slow down the process. Being a stunt person doesn't mean falling out of a helicopter for three takes and then calling it a day. It can mean over 14 hours on a set, working nights, and staying mentally and physically alert throughout the process. This is a full-time job, and once you start landing enough gigs, you must be able to commit to the time that you'll need to succeed in your role. In the beginning, you may be juggling other work along with stunt work, but if you've hit the big leagues, you must be ready to give it your all. This means that you'll need endurance to succeed at the job. If you get winded after an our of fighting or feel ready for a nap after rock climbing for an afternoon, then you need to build up your mental and physical strength. If you're a true stunt man, then you won't be spending your life filming within a thirty mile radius of your comfy home, not even if you live in Hollywood, CA. You'll be traveling to the Caribbean to film a jet-skiing sequence. You might find yourself in Peru to shoot a rock climbing scene. You might even be in Germany for a high-speed car chase. This means long hours on airplanes, and needing to get over jet lag before you hit those jet-skiis. Sure, this will be exciting, thrilling work, but you'll need to be prepared for all of the travel it involves. As you get older, all of the traveling may become more difficult because you'll have to find a way to make time for your family, if you have one. Most stunt men are at the peak of their careers between their 20s and 40s, which means that you have to stay in the best possible shape during these years. This means not engaging in risky behavior, whether you're on the job or hanging out with friends, and avoiding overindulgence in food or drink, which can wear down your body and make you feel horrible when you show up to work. Eat healthy, get enough rest, and make sure to exercise as often as you can, doing a mixture of cardiovascular and strength training, so you're fit enough to do the job. Another way to stay strong is to continue to brush up on your skills, whether you're practicing karate or swimming. If you want to stay physically strong, then you have to keep your mind strong, too. You can't let the dangers of the job get to you and you have to stay focused and positive if you want to succeed in the long run. Being a stunt man doesn't mean recklessly jumping out of three story windows, playing with fire, or crashing a motorcycle into a tree because you weren't careful. Stunt men have families, drive, and exciting careers, which means that they love what they do and want to stay alive to continue doing it. When you get training on how to fall without hurting yourself, drive without crashing, and swim without drowning, etc, you should heed those words carefully, and not go out of bounds to show off if it means risking your life. A study conducted by the University of Illinois at Chicago showed that there were 37 fatalities on film or TV sets between 1980-1989 by stunt men and women alone; a study by the Screen Actors Guild (SAG) showed that 4,998 of its members were injured between the years of 1982-1986, mostly because of stunts. This is a risky business, and you need to stay rational and focused if you don't want to become a statistic. Something can always go wrong, on the set of a Harry Potter movie, Daniel Radcliffe's stunt double David Holmes was left paralyzed and suffered serious spine injures, after a test run for a flying scene went wrong. He is set to spend the rest of his life in a wheelchair. Even if you don't get hurt while demonstrating reckless behavior, you don't want to develop a reputation for being reckless, or no one will want to work with you. What producer would want the reputation of having a stunt man die or fall to serious injury on his set? You need to work on your risk-management skills, not your risk-taking skills. Being a good stunt man is all about being safe, not risking your life.", "Specializing can definitely help you land a gig -- if you're an expert martial artist, gymnast, or rock climber, that's great. But the more you know how to do, the more likely you'll be to wow stunt coordinators and to be perfect for roles that require multiple skills. If you want to be a stunt man, then chances are, you're already experienced in a field or two. Here are the most common skills that stunt men can possess: Fighting: Expert level skills in boxing, combat, or a martial art. Falling: The ability to fall from a variety of heights, some of which are over three stories high, and the ability to use trampolines. Riding and driving: High-level skills as a precision driver of cars or motorcycles, or expert level horseback riding skills. Agility and strength: Superior gymnastics or rock-climbing skills. Water skills: High level skills in scuba diving, underwater stunts, or advanced swimming. Miscellaneous sport: A superior skill level in tumbling, fencing, or wirework. If you want to sound like you know what you're talking about when you start your career as a stunt man, then you have to know the terms associated with the career. If a stunt director starts talking about wirework and you have a blank look on your face, you won't get very far. Here's what you need to know: Wirework: The ability to expertly use rigs, harnesses, and vests to perform aerial stunts, which include flying or falling action sequences. Tumbling: Performing gymnastics feats safely without using specialized equipment. These include front and back handsprings, somersaults, shoulder rolls, break falls, dive rolls, round-off back and front handsprings, and cartwheels. High falls: The ability to fall from three stories or higher, while landing on a box catcher or an airbag, without hurting yourself. You should be familiar with a variety of falls, such as twisting falls, headers, and step outs. Swordplay: Skillfully using swords, foils, or blades while in combat. This includes fencing or choreographed fight scenes. Horsework: The ability to ride horses skillfully and safely while performing stunts such as falling, jumping onto a horse, and engaging in swordplay while riding. Air ram: A device that uses compressed air and hydraulics to catapult a stunt person into the air. It's usually used to create the effect of an explosion, propelling the stunt person through the air as he is flying forward, backward, or somersaulting. Though you don't need a bachelor's degree or formal training in any one arena to be a stunt person, it certainly couldn't hurt. You may already be a pro in certain areas from racing motorcycles to being a black belt in karate, but if you want to improve your skill set, then you should find a reputable school in your area, such as Rick Seaman's stunt driving school, which can help give you an edge. These programs will not guarantee you a job and some may cost a pretty penny, but if you need to hone your skills, this may be the safest way to do so. Though going to school to brush up on your skills or to gain new skills is a great way to improve your abilities and make yourself a more marketable and appealing stunt man, another great way to improve your chances of getting hired is to find a mentor. If there is a stunt man you admire, whether it's a stunt driver like Steve Kelso or Andy Gill or a Stunt Director like Spiro Razatos, then you would be very privileged to be able to get under his or her tutelage. This doesn't mean you should annoy famous stunt men, but that if you are around them or find a way to know them, you would benefit greatly if you could ask them for advice on improving your skills. Often, this part can come later, after you've gotten your foot in the door; you won't have much luck finding a mentor in the stunt business if you have no experience whatsoever, unless you have some powerful connections.", "If you want to be taken seriously as a professional, then you'll need to get an 8 x 10 inch black and white headshot. You may need to invest some money in a professional photographer, or be careful about finding a trusted and talented friend with a stellar camera, but it will be worth it. You won't be taken seriously if all you have is a selfie or a cheap Polaroid, so make sure to follow through on this part. A good headshot can help you look like a professional, and can also help stunt coordinators or producers see whether you have the look they want. A headshot is like your business card as a stunt man; if you don't have one readily available, then how do you expect people you meet in the business to remember you? You may think that you don't need a résumé to be a stunt man because so much of the work is physical, but that's not the case. You should treat your career just like any other, where a résumé is crucial to helping the people who are hiring you to figure out if you're good for the part. The most important thing is remember is that you have to be honest. Don't try to impress people by saying you have skills you don't really possess, or you will be in trouble -- and even possibly in danger -- if you're picked for the role. Here are some important elements that you should list on your résumé: Your height, weight, shoe size, and any other physical measurements Your union affiliation (more on this later) Film and TV credits (if you have any) A list of skills or special abilities, such as rock climbing, scuba diving, boxing, or martial arts If you want to find work as a stunt man, then you have to join a union, so that you can be legally hired to perform in films, music videos, or television. In America, the two major unions are the Screen Actors Guild (SAG), which is the more prestigious of the two, or the American Federation of Television and Radio Artists. In England, you will have to join the Join Industry Stunt Committee's Stunt Register (JISC); look into the guilds in your country if these do not apply to you. Getting into a guild is hard work. One way you can get in, if you're lucky, is to get waved in in case a stunt coordinator isn't able to find a person with the combination of skills and build that you have to do a certain job (for example, if you're four foot five and can climb a mountain). Another way of getting in is to try to get work on a SAG or other union film as an extra for at least three separate days. Get an extras voucher after every day and turn in those three vouchers to make yourself eligible to join a union -- though this still doesn't guarantee that you'll get to join. If you get lucky, you can land a gig with a great headshot and impressive résumé on a non-union project. But if you want to hit the big leagues and find work on a union project, then you have to obtain a production list from the union you've joined; this will contain all of the local union productions that are shooting near you; you will have to sent the stunt coordinator your headshot, résumé, and a brief letter, and hope to get picked for the job. Even if you don't get picked, the coordinator will have your résumé on file for future gigs. While you're waiting for a call, you should try to get some more experience on (union-only) sets, to get a feel for what the job is like. You may not land your first gig right away. Or you may get lucky and land your first gig, and then there's the months-long radio silence before you hear from a producer again. That's perfectly natural. This is an extremely hard business to break in to, especially if you don't have any connections, and waiting is part of the game. Though you should continue to put yourself out there, you should be prepared to find other work in the meantime, and to stay motivated to succeed, even if you haven't gotten a gig in a while. Being a stunt man is exciting work, but you may not be able to do it forever, whether you're becoming prone to injury, getting older, or just no longer wanting to be part of a risky profession. If you're tired of being a stunt man or a stunt driver but you've gained a lot of experience, then you don't have to quit your field completely; instead, you can find a way to take a more management-related role while still staying in the stunt world. Here are some other roles you can take on: Stunt rigger: To be a stunt rigger, you should not only be an experienced stunt performer, but you should have an understanding of the mechanics of stunt equipment. You should have safety as your first priority, and will perform a variety of tasks, from testing and tearing down stunt equipment on the set to arranging landing pads for falls and positioning wires and harnesses correctly. Stunt coordinator: This is the head of the stunt department, the person who works closely with the director to create the action sequences in the film, or even to suggest alternative stunt scenarios when it is necessary. The stunt coordinator designs the desired stunts, hires the stunt crew, manages the budget, and makes sure all of the stunts are performed safely. Second unit director: The person in charge of filming the stunt scenes, as opposed to the stunt coordinator, who is responsible for staging the actual stunts. As the second unit director, you will film scenes of the stunt performers in action as well as exterior shots of the scenes which can be used in post-production. Although these directors may have experience in stunt work, then must also be experienced in filming and directing." ], "summary": [ "Follow directions. Be prepared for long hours. Be prepared to travel. Stay physically strong. Be a master at risk management.", "Develop a wide range of skills. Know the lingo. Consider going to school for specialized training. Have a mentor.", "Get a headshot. Build your résumé. Join a union. Land your first gig. Be patient. Consider another career in your field." ] }

{ "section_name": [ "Determining if Your Belt Needs Replacing", "Installing a New Alternator Belt", "Removing the Old Belt" ], "document": [ "In older model vehicles, engines often came equipped with multiple belts that each powered a different accessory. However, most modern vehicles use only one belt to power the alternator as well as the power steering, air conditioning, and any other accessories. Depending on the make and model of the vehicle, this belt (often called the serpentine belt) is often located on the front or side of the engine. Many American made vehicles with V6 engines or larger have the serpentine or accessory belts on the front. These engines are considered “longitudinally mounted,” with the engine mounted lengthwise on the chassis. Many four cylinder vehicles have transverse mounted engines, meaning the engine is mounted at a ninety degree angle from the chassis, placing the belts on the side of the engine bay instead of the front. A significant sign that your alternator or serpentine belt needs replacing is visible cracking along the belt. Modern serpentine belts are designed to prevent cracking and will last much longer than older accessory style belts, but all belts are prone to cracking over a long enough timeline. If the belt appears dried out and cracks have formed, it will need to be replaced. Use a flashlight to get a good look at the belt in areas that aren't as visible to look for signs of cracking elsewhere on the belt. While cracks are the most common sign of a worn out belt, there are other common signs of damage that you should be on the lookout for. Look for chunks of the belt missing in places, frayed fabric along the back of the belt, or signs that the belt has been rubbing on something. You may want to start the engine to watch the belt moving to look for signs of damage along the entire belt. If something has been rubbing on the belt, you will need to identify it and move it before installing your new belt. Even with no visible signs of damage, your alternator or serpentine belt may still be too worn. You can purchase an inexpensive plastic belt gauge at most auto parts stores than can tell you if your belt needs to be replaced by measuring the depth of the grooves on the belt. Simply slide the gauge into one of the grooves and take note of how far it goes in. If the plastic gauge seats into the belt far enough for the handle to make contact with the belt, it is too worn and will need to be replaced. You can do this test with the belt on or off of the vehicle. Instead of purchasing a belt depth gauge, you can purchase and download a smartphone application that can tell you if your belt needs to be replaced. Applications like PIC gauge and Gates Programs Belt Wear allow you to simply take a picture of the belt threads to have the application analyze their depth. If it deems the depth to be too shallow, it will tell you to replace the belt. There are applications for both iPhone and Android smartphones that can measure the depth of the tread on your belts. It's important to remember that the application is not an expert opinion and may not always provide accurate information.", "Before you begin installing the new belt, compare it to the old one to ensure it is the proper length and width. Different vehicles have different sized belts and installing the wrong size could result in failing to power the accessories or even damage to the engine. If your old belt was loose because it had stretched over time, take that into consideration when comparing the two belts. Make sure both belts have the same number of “ribs” or threads spanning the width of the belt. Using a diagram or the picture you took to guide you, snake the new belt around all the necessary accessory pulleys except the auto-tensioner or alternator (depending on whether or not your vehicle came equipped with an auto-tensioner). With many serpentine belts, this can be difficult, as some pulleys will be hard to access with your hands, so be patient and make sure to seat the belt properly around each. You will need to keep tension on the belt with your hands as you slide it into place to ensure it doesn't fall off while you're looping it around pulleys. If your vehicle has a belt only for the alternator, you will need to only slide it around the crank pulley at the bottom of the engine. If your vehicle is equipped with an auto-tensioner, use a breaker bar or appropriately sized ratchet to lower the auto-tensioner pulley last. With the belt around all of the other pulleys, slide it over the tensioner pulley with pressure still on the breaker bar or wrench. Once the belt is in place, slowly reduce the pressure on the wrench, allowing the tensioner pulley to tighten the belt. Do not simply release the auto-tensioner, as that could damage the belt and cause injury. Instead, reduce the pressure you place on it slowly. Remove the wrench or breaker bar from the tensioner pulley once this is done. If you loosened the alternator to remove the old belt, reverse that process by sliding the belt back over the alternator pulley. Again, take care not to place too much pressure on the loosened bolts of the alternator. If the belt is too taught to slide it over the pulley, loosen the bolts a bit more to allow the alternator to tip forward further. Try not to remove the bolts to the alternator completely, as they will be difficult to reinstall under the pressure of the belt. Make sure the belt seats on the alternator pulley completely. With the serpentine or alternator belt safely seated on the alternator pulley, use the same wrench you used to loosen to the bolts to tighten them again. As you tighten the bolts, the alternator will stop tipping forward, which will increase the tension on the belt. Don't tighten one bolt completely before moving to the next one. Instead tighten one halfway, then the other, before coming back to the first. If the belt seems to be putting too much pressure on the alternator, check again to make sure you have it run through all the other pulleys properly. Once you have released the auto-tensioner or tightened the alternator bolts, check the tension of the belt to make sure it has seated properly on all pulleys. Pinch the belt between your thumb and index finger and try to wiggle it. There should be very little give to a properly installed alternator or serpentine belt. You can purchase belt tension testers at many auto parts stores that will tell you for certain that the tension in your belt is sufficient. If the belt feels loose, check to make sure it has been run through all of the necessary pulleys properly. Once the belt is securely in place, slide the ground cable back onto the negative terminal on the battery. Use the same wrench you used to remove it to tighten the bolt, then wiggle the connection with your fingers to ensure it is not loose. Make sure the ground cable is tight and won't come off while driving. A loose or disconnected ground cable could cause the engine to die.", "Any time you work on your vehicle you should start by putting on the necessary safety equipment. Eye protection will prevent dust, fluids or debris from falling into your eyes if you have to get under the vehicle. Gloves can also provide protection against scratches, pinches and cuts that may result in working in your engine bay if you choose to wear them. Always wear eye protection when working on your vehicle. Gloves can protect your hands, but are optional for this project. Open the hood of your car and locate the battery. It's important to note that some vehicles keep the battery in the trunk instead of the engine bay for space saving or weight distribution. Once you've located it, use a hand or socket wrench to loosen the bolt holding the ground cable to the negative terminal on the battery. The negative terminal can be identified by looking for the negative symbol (-) or the letters NEG. Loosen the bolt until you can slide the cable off of the terminal. Tuck the cable to the side of the battery to prevent it from coming in contact with the negative terminal. This will ensure the engine cannot be started while you're working on it, protecting you and the engine from damage. Many newer model vehicles come equipped with an auto-tensioner pulley. The pulley presses upward as the belt wraps around it so the belt remains under constant, steady tension. Use a half inch drive breaker bar or socket wrench, and slide the portion of the wrench that would normally go into a socket into the square opening in the center of the pulley. It is possible that your vehicle uses a 3/8 inch drive or even a bolt on the tensioner pulley, so refer to your particular vehicle's service manual to ensure you have the appropriate tools. Rotate the wrench clockwise to relieve the pressure it is placing on the belt. It may take a good amount of pressure to rotate the tensioner pulley down. Be careful to release it slowly with steady pressure to avoid injuring yourself or damaging the vehicle. As soon as you let the tensioner go, it will return to its usual position and put pressure on the belt again, so you will need to hold it in place as you remove the belt. Not all vehicles are equipped with an auto-tensioner. Consult your specific vehicle's service manual to see if yours is. If your vehicle does not have an auto-tensioner, you can still relieve the tension on the belt by loosening the bolts attaching the alternator to the engine. As you loosen the bolts, tilt the alternator forward to create slack in the belt. Be careful not to damage the threads of the alternator bolts by allowing it to sit tilted under pressure for too long. If your vehicle has an alternator belt instead of a serpentine belt, this is the method you will need to use. Be careful not to damage the wiring going into the alternator. The alternator provides the power the engine needs to run through those wires. Once the tension is off the belt, slide it off of the first or highest pulley. Once it is off of one pulley, you can release the auto-tensioner if that is the method you used to reduce the tension. Make a note of how the belt is wound throughout the different pulleys if it is a serpentine belt, as you will need to slide the new belt on in the same way. If you do not have a diagram on the vehicle or in your service manual laying out the direction your serpentine belt travels through the pulleys, take a picture of it with your phone to refer to when installing the new belt. A strictly alternator belt will likely only go around an alternator pulley and the crank pulley at the bottom of the engine." ], "summary": [ "Locate the alternator or serpentine belt. Look for cracks in the belt. Look for other signs of belt damage. Use a gauge to measure belt wear. Use a smartphone to measure belt wear.", "Compare the lengths of the new and old belts. Run the new belt through most of the pulleys. Loosen the auto-tensioner and slide the new belt on. Slide the belt over the alternator pulley. Tighten the alternator bolts. Check the belt tension. Reconnect the battery.", "Put on the appropriate safety gear. Disconnect the battery. Use a breaker bar or socket wrench to loosen the auto-tensioner. Loosen the alternator bolts if there is no auto-tensioner. Slide the belt off of the pulleys and remove it from the car." ] }

{ "section_name": [ "Getting Out of a Relationship", "Taking Care of Yourself", "Reaping the Benefits of Single Life" ], "document": [ "Whether you are in an abusive relationship or you just aren't happy with your partner anymore, there comes a time when you have to put your foot down and do what's best for you. People stay in unhealthy relationships for many reasons, such as guilt, financial stress, or children. It's important to realize that you are actually trapping yourself in the relationship by focusing on these fears. You can start standing up for yourself in small ways by, for example, developing your own interests, making your own decisions, and spending more time away from your partner. Many people are reluctant to leave long-term relationships because they are not used to living alone and do not know what the future will hold for them if they leave. In order to start over as a single person, you need to be willing to take the plunge and accept that you don't know what will happen next. If you're not quite ready to leave the relationship yet, try to focus on having compassion for yourself. If you consciously work on doing things that bring you more happiness, you will eventually develop the strength you need to leave a relationship that is holding you back. Don't be too hard on yourself if you don't have the courage to leave the relationship right away. These negative thoughts towards yourself will only worsen your self-confidence, which will make it even harder to leave. Some people are actually happier being single, and there's nothing wrong with that. If you find that you don't have a problem with living alone and not having a partner, don't try to force yourself to do anything different. Even if you don't like being single, take this opportunity to find out what's really important to you in life. It's easy for people to lose a bit of their identities in a relationship, so it may take some time to adjust to being on your own. Whether you plan on being single forever or just for a short period of time, learn to embrace your individual interests and preferences. Take time to explore all of your interests. If you had a hobby before you were in a relationship that you no longer participate in, consider getting back into it. If not, try out some new hobbies until you find something you enjoy. There's no need to stick to routines that you created with a former partner. If you used to watch television every night from 8:00 until 10:00, think about whether there's something you would rather be doing now that you're single.", "If you were in a relationship for a long period of time, you probably relied on your partner to take care of at least some day-to-day tasks, whether it was mowing the lawn, cooking meals, or paying bills. As a single person, you need to be able to take care of all of these things on your own. Try making a list of all of the tasks your partner used to do for you, and learn how to tackle them one by one. Being independent is incredibly empowering! Instead of feeling sorry for yourself, try to remind yourself that you are completely capable of taking care of yourself. Even if you choose to get involved in a relationship in the future, you will always know how to do things for yourself. Try not to get overwhelmed by everything you need to do, and don't be afraid to ask a friend, family member, or neighbor for some help if you don't know how to do something. Financial independence can be a huge hurdle if you previously depended on your partner's income. Take a careful look at your budget and try to find areas where you can cut back. For example, you might be able to live in a smaller apartment as a single person, or you might learn how to cook instead of eating out all the time. You can also consider getting a roommate. Just because you're single does not mean you are alone in the world. In fact, single people typically have stronger relationships with friends, family members, and neighbors than married people do. To avoid becoming lonely and isolated, surround yourself with the people you love. Don't fall prey to the belief that you must have attachment problems if you are single. Studies have shown that single people are just as capable of forming healthy relationships with the people around them. If you previously spent a lot of time with other couples, you might find that you are no longer invited to socialize with them now that you are single. They may be intentionally excluding you, or they may just be trying to avoid making you feel awkward. Either way, you need to decide if these former friends are important enough to you to have a talk with them about your relationship. You might need to make some new friends if you are newly single. Try joining clubs, participating in volunteer work, or socializing with people from work. Having other single friends will make the transition much easier for you. Use sites like Meetup to find people who share your interests and make a few new friends. You may want to try joining singles groups or hanging out at singles bars, but be aware that you will probably encounter a lot of people who are looking for relationships, rather than trying to enjoy being single. There's a prevailing notion out there that people are only single because they can't find a partner, when in fact many people are single because they prefer living that way. If you are single for a long period of time, you will probably encounter people who think that there's something wrong with you. There's not much you can do to change society's view on relationships, so just try to ignore this kind of discrimination. Research has shown that single people are no less happy, successful, or psychologically healthy than people who are in committed relationships. Take solace in this information, and remind yourself that people who believe otherwise are not well-informed. If you experience this kind of discrimination from close friends or family members, it might be worth it to have a conversation with them about your choice to be single. If you can make them understand that you are happy being single and that you feel very hurt that they think badly of you for that, they may become more compassionate. If you're feeling lonely and isolated while single, these feelings may in fact be caused by discrimination, or \"single-shaming\" more than they are by the reality of your single life. This is why it's so important to stay away from people who make you feel bad about yourself for being single. If people try to set you up, be very clear with them about whether or not you are interested. It's entirely up to you if you want to date or not at any particular time. You don't owe anyone an explanation.", "It's been shown that single people exercise more than married people. This may be because they have more free time or because they are more concerned about their appearances. Either way, take advantage of your single status to get healthy and enjoy life to the fullest. Because they rely more on themselves and have to deal with society's negative opinions about their relationship status, single people tend to be stronger and more resilient than couples. The next time you feel bad about not having a partner, remind yourself that you are a better person because of it. There's a tremendous amount of freedom that comes along with being single. If you were in a relationship for a long time, you may have forgotten how liberating it can be to make all of your own decisions, without having to worry about another person's opinion. Now that you are single, enjoy your freedom in these simple ways: Travel when and where you want. Create a schedule that works for you. Decorate your apartment or house the way you like it. Eat the foods you like. Go out, stay in, or have people over as you prefer. Single people tend to value meaningful work more than people who are in relationships. If you want to be happy while single, it might help to commit more of your time to something you genuinely care about, whether it's your job or volunteer work. Being single can make it much easier to truly commit yourself to your work because you don't have to worry about fulfilling the needs of your relationship. If you plan on being single for a long time, look for a job that gives you a sense of purpose and makes you want to get out of bed every single morning. If your life is already that fulfilling, being single won't feel like a void at all. Spending time alone can make you more creative and help you see the world from a different perspective. Take advantage of your alone time to pursue your creative passions, whether it's writing, painting, or just taking the time to admire the clouds in the sky. Trying new things is one of the best ways to fend off loneliness when you're single. Take advantage of your ability to do whatever you want whenever you want and discover new interests and passions to keep your life exciting. Once you've learned how to survive when you are not in a relationship, you can decide if you would like to stay single or find a partner. Either choice is perfectly acceptable, so don't let others pressure you. Don't rush into a relationship that isn't right. The relationship should be reciprocal, and you shouldn't have to give up your personal identity." ], "summary": [ "Stand up for yourself. Conquer your fear of the unknown. Get to know yourself.", "Be independent. Develop your other relationships. Tune out the negativity.", "Live a healthy life. Be proud of your strength. Do what you want. Devote yourself to your passions. Pursue healthy relationships, if you want." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Building a Character", "Telling an Interesting Story", "Choosing Superficial Aspects" ], "document": [ "What does your character do for the story? What type of personality will they have? Start sketching out their rough personality and general role. A clear personality (as opposed to \"does whatever\") gives your character a stronger presence in the story. A list of adjectives (e.g. caring, perceptive, perfectionistic, anxious) is a good start, but it isn't nearly enough for a complex character. A strong character has a detailed history and present. One thing that interests readers is how a character deals with pain. What causes your character emotional pain? Do they suffer from an abusive family, bullying, regret over bad decisions, perfectionism, a mental illness, et cetera? What is your character afraid of? What upsets them? Some beginners overload on tragedy, thinking \"more pathos means more interesting.\" However, too much can cause readers to lose interest. Focus on one or two things that hurt your character. One or two intense struggles are more compelling than 5 different problems. Try researching the problem(s) your character faces. For example, if your character is self-conscious about being deaf, read from Deaf people, their internal struggles, and how they learned to accept themselves. Do they hide their vulnerability, or share it? How do they cope on bad days? Consider which strategies (healthy or unhealthy) your character has developed to deal with hardship. Who do they open up to? If it's hard to open up, why? What makes it scary to them? On a bad day, how does your character handle things? Be socially conscious when discussing harmful coping mechanisms. For example, your character might do harmful things, like excessive drinking or acting possessive/controlling to their partner. To avoid glorifying bad behavior, show the negative consequences of these. Your character should be held accountable for their actions. Consider the family and living situation your character had growing up, what problems they faced in childhood, and how this shaped who they are today. While the reader may not need to know all these details, it can help you understand your character as a person. Example: Rosario grew up in a large family that spoke endlessly of \"hard work\" and \"pulling yourself up by your bootstraps.\" Determined to meet her parents' expectations, Rosario worked endlessly in school, but kept failing while her peers succeeded. Her teachers called her lazy, and she concluded she was broken. She was hospitalized at age 22 for burnout so severe it nearly killed her. Her subsequent ADHD diagnosis offered some relief, and an idea she wasn't defective. But she still struggles with feelings of inadequacy, and fears that no one will take her needs seriously, giving her difficulty opening up to others. A character built of only pain and weakness may end up feeling flat instead of compelling. To build a more rounded character, work on your character's strong points as well. Give them opportunities to shine. \"Strengths\" are more than school- or job-related skills like \"math\" and \"fixing cars.\" Your character may also be compassionate, empathetic, good at problem-solving, a quick thinker, or other things that aren't tested at schools. Give your character opportunities to help others, or help progress the plot in positive ways. If your character falls into common stereotypes (greedy Jew, sexy Latina, burdensome disabled person), the lazy writing will make readers stop seeing the character as a three-dimensional person. When writing diverse characters, read from people like your character. For example, if you're writing a Muslim character, read personal essays by Muslims about their lives, and articles on how (not to) write Muslims in fiction. Make your character unique. For example, black teens in poor urban areas are often stereotyped as \"thugs\" who get into trouble. But maybe your character has a passion for singing, and dreams of going into theater. Showing what makes them different helps build a strong story. Try to surprise your readers by subverting their expectations of what the character \"should\" be. This can add layers of nuance and suspense to your story, especially if the secret is in danger of coming out, or the character is struggling with how to deal with the secret. Emotions can be kept secret: fears, desires, et cetera. How does the character feel about the secret? How far will the character go to keep it from coming out?", "Now that you have your character template, work on keeping their story compelling as the plot moves forward. Your character should strive for something over the course of the story. Consider what the character wants, and how they try to achieve it. To make it even more interesting, make the stakes high. Make it clear what the consequences of failure would be. For example, Tara is offered a morally questionable deal that would give her a lot of money. She balks initially, but then learns that her family is in financial trouble and may lose their house—the home that her dead mother raised her in. Tara needs money, or she will lose her childhood home forever. This goal pushes her to do things she otherwise wouldn't. They shouldn't just react to whatever is around them: they should try to take control of situations, strive towards their goals, and push the plot forward. For example, say your character is in a convenience store when it is robbed. A passive character would wait for the robbers to leave or the police to come. A proactive one might help others hide or leave, or even try to stop the robbers. This makes for a more interesting story. Make your character work for what they want. Have their flaws (impulsivity, indecisiveness, failure to communicate, etc.) work against them. Readers like to see characters being pushed hard, and how those characters react to difficult situations. Make them confront their demons. Make them wonder if they'll fail. Depending on the character's role in the story, you may decide to have the character learn something. You need to (1) establish the character's flaw, (2) show the flaw hurting the character, and (3) show the character learning to move beyond the flaw. This shows character growth. Character arcs make a compelling part of a story. Example: Rayquan was bullied as a child, and learned to run and hide from the bullies. So he hides from problems, and he denies that they need to do anything about the villain in the story. Then the villain kidnaps his brother. Rayquan goes after his brother, learning to face problems head-on instead of only hiding. How does your character respond to others? Who do they value (and dislike)? What does this say about your character? An interesting character isn't necessarily alone: they interact with others in unique ways. This shows how your character (and their situation) is unique. Let your character test extremes and push limits. Show them doing things that different characters wouldn't do. This defines who they are and what they value. You, the writer, will come into the story knowing a lot about your character. The reader will know nothing. Let information be teased out over time. This lets them guess and wonder, motivating them to learn more and keep reading. Example: In chapter 1, Ann is closed-off, brusque, and secretly kind. In chapter 3, she gets angry when asked about her family. In chapter 4, she talks about her fears about being a good mother, and is kind to a child. In chapter 6, she reveals her mother was abusive. In chapter 8, Ann's refusal to communicate nearly gets her killed when she storms off and is in a car accident with no one knowing how to find her. In chapter 9, she starts opening up more to her husband.", "Your character's appearance will be partially influenced by genetics, and partially by their personality. They will choose hair, piercings, clothes, and accessories. For example, a shy girl might have long hair that hides her face, while a practical girl might prefer short hair that is easy to wash. Try doodling your character (even if you aren't good at art) to help you imagine them and how they might look. How much wisdom and experience do you want them to have? How old is your target audience? Exact age isn't important, but general stage of life (\"middle school,\" \"close to retirement age,\" \"just started first job\") matters. Many beginning writers pick overly obvious names, such as \"Brick Stronghelm\" for a tough character, or \"Raven Nightfall\" for a mysterious girl. This is as subtle as getting hit over the head with an anvil. Look for name meanings that are more subtle, and don't be afraid to be ordinary. After all, most people have ordinary names. For example, the story \"Silent Voice\" features the main character \"Claire Fields.\" The story is about a girl developing her voice, so \"Claire\" suggests clarity. \"Fields\" is a common last name that involves peaceful nature imagery. Use baby name websites for ideas. Make sure that the names seem reasonable for the ethnicity. For example, \"Nazari\" would be a good last name for a Middle Eastern character, whereas \"Kimikho\" would be a weird first name for a white girl who lives in Montana." ], "summary": [ "Think about personality and role in the story. Consider the character's struggles. Ask how your character deals with their pain. Build a detailed backstory. Give your character clear strengths. Avoid stereotypes. Give the character a secret.", "Choose a goal for your character. Keep your character proactive. Challenge your character over the course of the story. Consider whether the character grows from their faults. Build relationships with other characters. Have your character do things that other characters wouldn't. Expose hidden layers over time.", "Develop their appearance. Figure out which phase of life they are in. Choose a name with subtle meaning, if any." ] }

{ "section_name": [ "Avoiding Unnecessary Lies", "Being Honest With Others", "Being Honest With Yourself" ], "document": [ "One all-too-tempting and common little lie is in filling in extra details to make a story more entertaining. It can be tempting to make it a bear that wandered into your campsite, rather than a raccoon, but you might be setting a precedent that opens up reasons and opportunities for more lies. Let the truth be the truth and be as honest as possible. \" We've all been there, when someone asked something dreaded, like: \"Do I look fat in this?\" or \"Is Santa Claus real?\" Sometimes, we feel we must lie to make someone else feel better, or to lessen the blow or some uncomfortable truth, but the choice between being honest and lying isn't always a choice between A and B. Emphasize the positive. Shift the focus away from what, in all honesty, you think is negative. Instead of saying \"No, I don't think you look good in those pants\" say \"They're not as flattering as the black dress—that dress really looks amazing on you. Have you tried it on with those stockings you wore to my cousin's wedding last year?\" Keep some opinions to yourself. It might be true that you're not crazy about the cowboy-themed restaurant and bar that your best friend wants to visit on her only night in town, but it's not necessarily \"honest\" to share that opinion. What you want is to serve the greater good of the evening–you've only got one night together!–to keep fun moving forward. Instead of saying, \"I don't like this place. Let's go somewhere else,\" say \"Although it's not my favorite place, I want to do what you want to do. Let's make it awesome.\" Deflect the question. If your child wants to know if Santa Claus is real, tell them you're not sure, and engage them. Ask them what seems to be true for them: \"What do you think? What do kids say at school?\" You don't have to decide between a flat-out lie and the total truth. The real world is more complicated than that. If you're in a tense situation, in which getting honest would disrupt everyone's mood and happiness, it's not necessarily dishonest to remain silent. If you've got the option of staying out of it, stay out of it. It takes courage to stay silent in an awkward situation sometimes. Choose the high road. In a disagreement, more opinions don't make the issue easier to untangle, necessarily. You don't have to tell a white lie to get an argument to end, nor do you need to continue dropping truth-bombs. Stay out of petty disagreements entirely, rather than reigniting the flame.", "We've all lied at one time or another, to different people, to ourselves, and for different reasons. But coming up with a systematic plan for becoming more honest will be difficult unless you try to define those reasons and those people for yourself. Lies to make ourselves look better might include exaggerations, embellishments, and flat-out tall-tales we tell to others, and ourselves, to make ourselves feel better about our inadequacies. When you're unhappy about something, it's much easier to fill it in with lies than tell the truth. We lie to peers we think are better than us, because we want them to respect us as we respect them. Unfortunately, being dishonest is disrespectful in the long run. Give people more credit for their ability to empathize and understand you on a deeper level. Lies that avoid embarrassment might include lies told to cover up bad behaviors, transgressions, or any activity we're not proud of. If your mom found a pack of cigarettes in your jacket, you might lie and say that they're your friend's to avoid punishment. We lie to authoritative figures to avoid embarrassment and punishment, including ourselves. When we've done something we feel guilty about, lies are told to eliminate the guilt, avoid the punishments, and get back to the objectionable behavior we're forced to lie about. It's a vicious cycle. To break the chain of embarrassment and lying, it's important to learn to anticipate things that you'll likely feel guilty about in the future, and avoid those behaviors. When you lie, you're covering up some uncomfortable truth that's more easily couched in a lie. You can either get comfortable with the truth, or abandon the behavior that makes you embarrassed. If you smoke cigarettes, you won't have to lie if everyone knows it's true. Own up to it. If a behavior is un-own-upable, it's probably best to avoid it. It would be humiliating for your partner to find out that you had an inappropriate relationship with a coworker, but you won't have to lie if you don't do it. Sometimes we lie to make ourselves seem bigger and better than we really are. Because we're constantly competing and comparing ourselves to others, any inadequacies can be most-easily overcome with a quick and creative lie. If you stop feeling competitive with others and give yourself the value you deserve, you won't feel the need to lie to bring yourself up, because you're already up! Forget what you think other people want to hear from you. Give other people the benefit of the doubt, and assume that they're not running \"game\" on you, or being manipulative. Speak from your heart and tell the truth, without even the slightest bit of concern about whether or not it will make you look \"bad.\" People respect honesty, even when the truth is uncomfortable. Let your honesty impress people, not your exaggeration. Lots of dishonesty results from attempts to impress our peers with elaborate tales that will one-up everyone else at the table. If you're unable to contribute to the round of anecdotes about European travel, just listen quietly and wait until the subject changes, instead of making up a ruse about your study-abroad in Majorca. Sometimes, it's better to own up to lies, to deceits, and to prior behaviors that you're embarrassed about, rather than continue weaving an elaborate web of lies. It can be liberating and extremely healthy to come clean. Even if there will be some consequences at the end of the admission, it'll be the honest consequences that you deserve. You don't have to lie if you feel good about yourself! Surround yourself with caring, understanding people who will respect you for who you are. Do things that give you pleasure and that make you feel proud of yourself. Getting super-drunk every night might make you feel good for a couple hours, giving you pleasure, but the ice-pick in your brain the next morning at work will have you feeling embarrassed and guilty when you can't make it into work. Take care of yourself, mentally and physically. Don't do things you're embarrassed to do. Be wary when someone tells you something in confidence that you know that you should share with someone else (e.g., knowledge of a crime, a lie, or a harmful act against another). Hearing such information puts you in a difficult position, especially when the truth eventually emerges and reveals to the affected person that you knew all along. If someone begins a sentence with \"Don't tell so-and-so about this, okay?\" be prepared to offer your own disclaimer: \"If it's something that I'd want to know about were I them, then please don't tell me. I don't want to be responsible for anyone's secrets but my own.\" Sometimes, we feel a burning urge in our guts to make ourselves be heard. Telling off a rude roommate, confronting your spouse, or arguing with a teacher can all seem like moments that require our complete and uncorked honesty, but pulling out the stopper can be a quick way to sour relationships and say things you don't actually mean. To avoid over-sharing, try to figure out the difference between things that you need to say because another person needs to hear it, and things that you want to say to make yourself feel better. Someone else needs to know if they're missing something that will cause them physical or emotional harm, or if they're doing something that's affecting other people in the same way. Your roommate might need to know that their excessive drinking is making you uncomfortable in your own house, but not that you think a new date is \"trashy.\" You might want to say something in a fit of anger or high emotion that, upon reflection, you might be able to couch in a more friendly way. In the middle of an argument about a lackluster relationship, you may want to say, \"You're gaining weight and now I'm not attracted to you,\" and this might be important for your spouse to hear in some ways, though not in others. However, \"I think we could be healthier\" puts the same sentiment in the language of something your spouse needs to know, in a much more polite way. . Everyone likes a straight-shooter, but sometimes a straight-shooter's aim can be off by a couple inches. Consider the effect of your words and learn to rephrase possibly-offensive or uncomfortable language. Learn to volunteer appropriate opinions Use \"I\" statements when sharing uncomfortable truths. When you're sharing your opinions and truths with others, try to keep your honesty tamed. Focus on talking about your feelings, and your opinions, to stay respectful of others. Try to add the phrase \"In my experience...\" or \"Personally, I've observed that...\" at the beginning, or end it with \"...but that's just my observation/experience, that might not be how things are everywhere\". Learn to listen quietly while others are speaking, even if you disagree with what they're saying, or feel the need to dissent. When you take a turn to speak, they'll offer you the same courtesy, making the exchange both more honest and more comfortable.", "It's important to look in the proverbial mirror every now and then and take stock of how you feel. What do you like about yourself? What do you need to work on? It's possible to build up elaborate psychological barriers that force us into dishonest behaviors, opinions, and activities that could be avoided by giving ourselves an objective appraisal. Write down a list of your strengths and weaknesses in a notebook, not to take stock of your self-worth, but to find things to improve and to celebrate your achievements. Identify your strengths. What are you good at? What do you do better than most people you know? What do you contribute to daily life? What are proud of? In what ways are you better than you once were? Identify your weaknesses. What embarrasses you about yourself? What could you do better? Have you gotten worse at something specific, over the years? A big source of dishonesty in our lives comes from an unwillingness to confront the things about ourselves that we're ashamed of, embarrassed about, or just plain disgusted by. Without dwelling on them, try to define them honestly. Maybe you always hoped to have published that debut novel by the time you turned 30, a goal that's no closer now than it was 5 years ago. Maybe you know you need to get in shape, but find it easier to keep up the same old routine. Maybe your relationship is stale and you're unhappy in it, but can't bring yourself to make any considerable changes. As much as you can, try to eliminate excuses from your mind. It doesn't matter why this particularly uncomfortable truth about you is so, because you can't go back into the past to change it. You can, however, change your behavior now and start making yourself happier. From your list of strengths and weaknesses, try to identify specific areas for improvement, and specific ways that you might improve yourself. What was necessary for your strengths to become strengths? What did you do that you're especially proud of? In what way could that truth inform your desire to improve some of your weaknesses? What threatens your ability to improve yourself? Are these threats external, like a lack of funds necessary to buy a gym membership and lose a few pounds, or internal, like a lack of desire to research DIY weight-loss options? When you decide to act, carry through with your decision. Lying to yourself is easy. It's easy to come up with a couple hundred reasons not to do something you don't want to do. That's why we let it happen so often! Make it hard on yourself. When you decide to end a relationship, or start working, start doing it. Make it happen. Now. Don't wait until you come up with a litany of reasons that it's \"not the right time.\" When you make a decision, set it in motion. Make it easy on yourself to be successful in accomplishing your improvements. Set up a risk-and-reward exchange when you accomplish a daunting task, like buying yourself that new guitar after ending your ugly relationship, or treating yourself to a vacation after losing a couple pounds. Accomplish your tasks with digital aid: you can sign up with Skinny-Text to receive exercise reminders on your phone, or even consider using Pact, which will charge you a specific amount of money if you choose not to exercise." ], "summary": [ "Don't add color to your stories. Get creative with \"white lies. Stay silent if you need to.", "Figure out why you lie and who you lie to. Anticipate behaviors that will make you feel guilty. Stop comparing yourself to others. Accept the consequence and decide to face them. Do things that make you feel pride. Avoid situations in which you'll have to lie for others. Distinguish between what the person you are conversing with needs to know and what you want to say. Exercise tact", "Give yourself an objective appraisal. Confront the things about yourself that you dislike. Create opportunities for yourself to improve. Take action." ] }

{ "section_name": [ "Targeting Geckos' Food Sources", "Preventing Geckos From Moving In", "Removing Geckos From Your Home" ], "document": [ "These pests love stagnant water because they thrive in it. You should remove or cover any objects or areas that offer this amenity. Cover your garbage cans and recyclables container. Don’t leave glasses of water lying around for long periods of time. Make sure water is not stagnating in your sink or bathtub. Ants are repelled by the smell of vinegar, so spray or flick some white vinegar around your window and door frames to keep them from marching in. Also, try to clean up after you eat: soiled napkins, crumbs, and unwashed dishes are alluring to ants. Fruit flies love sweet things, they can’t help themselves. So give them what they want: a small bowl or cup of white wine will lead them to dive in for a taste – and never return! Moths thrive in humid conditions. One way of making it inhospitable for them in one of their common feasting grounds is to hang a stick of chalk in your clothes closet. This will dry out your closet and keep moths away. Roaches like to eat many things. One thing they absolutely can’t stand, however, is cucumber peelings (go figure). So next time you peel a cucumber, don’t throw the peelings away but instead leave them lying around your kitchen counter or bathtub to keep roaches from venturing out into your home. If you find your cucumber peels are attracting ants, you can always use Borax: sprinkle somewhere there is high roach traffic and you should see their population drop in about a month. Contrary to popular belief, Borax is only mildly toxic to humans and pets. Spiders seem to pop up without reason, but, aside from you targeting their insect prey, there are ways to keep them at bay inside your home. Here are some ideas: Seal any spaces that lead outside, such as the sealing around your windows and doors. Trap unwanted spiders by placing glue boards in garbage cans, basements, kitchens, and bathrooms. If your spider problem is overwhelming, you might need to spray spider insecticide or call a team of professionals. Crickets are a popular food source for geckos, so curtailing their population outside (and inside!) your home is a good idea to deter geckos from coming around. A shallow bowl filled with molasses (or beer) diluted with water will eliminate crickets inside and outside your home: they’ll jump right in! Keep your grass cut short in your yard because crickets thrive in tall grass.", "Geckos like warmth, water, and places to hide. You can do several things to make sure your home doesn’t offer these amenities. Maintain the general cleanliness of your home by keeping the floor swept and not leaving piles of stuff lying around, such as laundry, newspapers, boxes, etc. Keep your furniture six inches from the walls and don’t hang up many pictures: geckos are nocturnal and like warm, dark places to hide out during the day. Keep your thermostat turned down as low as you can handle: geckos like the warmth and humidity of your home when it gets cool at night. If you have any leaky faucets or pipes or any area that generally offers stagnant water in a humid environment – fix them and remove the water because geckos are drawn to those environments. Your backyard can be a welcome mat to your home if geckos are drawn there by their creature comforts: water, insects, and cover. Here are some guidelines to follow in order to make your yard less welcoming: Remove any places where water can stagnate, such as birdbaths, as these are the breeding grounds for insects geckos prey upon and sources of hydration to geckos. Water your yard sparingly, as lizards enjoy the moist environment and will drink the water for hydration. Do not plant succulents: if a gecko cannot find any water for hydration, it will nibble on succulents to survive. Trim back your bushes, especially those close to your house, because geckos love places to hide. Placing some netting over your shrubs will keep geckos from using them as hideouts. Use outdoor lighting sparingly, as it draws insects that geckos prey upon. If you must use outdoor lighting, consider sodium vapor or yellow lights. Geckos can squeeze their little scaly bodies into small crevices and holes, so make sure your home is well sealed. Walk around the inside and outside of your home and fill any cracks with caulk and make sure your windows and venting are screened properly.", "This is a very effective and inexpensive way to scare away geckos: they see eggshells and they think “predator.” Leave two eggshell halves around your home, such as at outdoor entryways, or in the kitchen. Do not crush the eggshells, leave them in two halves. One two-halves pair at every entrance should be enough: the geckos just need to run into it, then they'll run away from it. To keep the eggshells fresh, change them every 3 to 4 weeks. Mothballs target moths, cockroaches, ants, flies – and geckos! A real household panacea! Leave some under the stove, refrigerator, or sink to repel geckos. Many of the insects that geckos eat are drawn to light, so, oftentimes, geckos will hang out in those areas. Placing some flypaper near light sources will not only catch geckos’ pesky food source, but will likely catch the geckos themselves. A good position to place the flypaper is on the inside of the light bulb’s shade/housing. You can also set glue boards or sticky cards near windows or other outdoor entryways. If you find a live gecko stuck in one of your sticky traps, you can unstick it and set it free by pouring vegetable oil over the trap. It’s nasty – but humane! Using moist coffee grounds and some tobacco powder, form a small ball with your hands and stick it on the end of a toothpick. Put this near where the geckos are nesting or where they might easily find it, like an outdoor entryway. The geckos will consume some of this ball and die. Garlic’s strong odor isn’t just repellent to some humans, it’s also repellent to geckos, too! Leave a garlic clove around an outdoor entryway to keep them from entering that way ever again. Onion slices are another irritant that will drive geckos away. Cut an onion in half and leave it in a known gecko hiding place, somewhere warm and cozy that you’ve seen a gecko camping out, or by an outdoor entryway. The irritation felt by humans when sprayed by pepper-spray is not unlike that felt by geckos that encounter it. Mix some pepper and water in a spray bottle and spray the solution around your home in places like under the refrigerator, behind the couch, or on the walls – basically, anywhere warm or anywhere you’ve seen a gecko. Cayenne pepper or chili powder can be used in place of pepper. Tabasco sauce can be used in place of the home-made pepper-spray. Warning: spraying too much may repel ‘’you’’ from your home, so be mindful of its irritating effect. If you have a stubborn gecko that just refuses to be repelled from your home, you can try capturing him manually, as it were, by setting a box against a wall and “encouraging” the gecko to get inside. Then you can release it back into the wild – and set some more repellents to keep it out!" ], "summary": [ "Discourage mosquitos, gnats, and flies. Repel ants. Eradicate fruit flies. Suffocate moths. Deter roaches. Prevent spiders. Curtail crickets.", "Render your home inhospitable to geckos. Render your backyard inhospitable to geckos. Ensure your home is sealed.", "Place some eggshells. Plant some mothballs. Set sticky traps. Make a coffee and tobacco ball. Place a garlic clove. Cut some onion slices. Pepper-spray around your home. Catch a gecko, let it go." ] }

{ "section_name": [ "Preparation", "During the Work Day" ], "document": [ "You may have a spare one in a chess set that a friend gave you, or perhaps one that you bought for yourself sometime in the past but no longer require the chess clock at home. If not, you might come across one in a toy store or online. Perhaps you will have to ask the friendly members of a local chess club for some assistance, as they'll be more than happy to help you get a chess clock. and place it somewhere you will be able to observe it throughout the working day. One good example location would be to put the chess clock near your computer monitor within your line of sight. This way you can easily glance at to see the duration of wasted time compared to the duration spent working efficiency. One for player one, 1 for player 2. Use one of the clock (we shall call it the \"working hard time\") to record the time in which you are working (your \"productivity clock\"). The other clock (we shall call it the \"break time / not productive time clock\") is going to be activated when you're not working, such as when you require to go to pay for some one to make you a fresh coffee, ring loved ones, use the bathroom and other examples. A good idea is to make labels for (or write with a marker on) each clock face to identify which clock face corresponds to your productive or your idle time.", "and press the button on top of the productivity clock so that it starts counting time on the idle clock. This is because you first arrive at work and do things like say hello to people and organise your desk from when the cleaners came through and messed everything up. This isn't productive. You will know when this is. Note this in a log. You can even work out the percentage of time wasted. " ], "summary": [ "Obtain the required speed-chess clock. Take the speed-chess clock to work Wind each clock up (if it is a mechanical clock that is not powered by the chemical battery, but instead by some sort of mechanical store of energy such as a coiled spring) so you know it will not slow down and give an inaccurate measurement of time, which in turn would skew your results. The speed chess clock has two clock faces.", "Get to work quickly Press the button on top of the idle clock so it starts the counter on the productivity clock. Keep it that way until you think you've stopped being productive. At the end of the day you will have a precise measurement of both productive and idle time at work. You should remember to reset the clock for the next day upon deciding to begin the journey from Work to your Home." ] }

{ "section_name": [ "Practicing by Ear", "Analyzing a Piece of Music" ], "document": [ "Though you may not have the most beautiful singing voice in the world, singing will help to improve your ear. Your voice forms an important line between your instrument and the music you hear in your mind. If you can sing the intervals and chords of the song accurately, you will have an easier time identifying and playing them by ear. If you aren’t used to singing out loud, record yourself as you play a note on your instrument and then try to match your voice to it. Slide up or down on the scale until you can locate the note with your singing voice. Continue to do this with several other notes. Try to match the pitch of the note in your mind before singing it out loud. Don’t worry about notes that are too low or too high for you to sing well. Test your ear training by playing a note and then trying to sing it correctly. String several notes or sections of the song together and then try to play and sing it at the same time as one consistent melody. You can do this exercise alone or with a teacher or peer. Your teacher or peer will play a section of the song. You can also record yourself playing a section of the song. You will then repeat the section of the song by listening to the person play or the recording of your playing. Your teacher will listen to your response and give you feedback to improve your playing. Keep doing call and response until you can play a section or sections of the song. Playing around or “noodling” on your instrument allows you to find sounds and patterns you like, especially when you’re just starting to learn how to play your instrument. This will allow you to build an alphabet of fingering sequences, which are the building blocks of musical phrases and melodies. After enough “noodling”, you may be able to link together several fingering sequences and locate a tone you want to play in a sequence. While most music teachers may disapprove of playing around on your instrument, it is a great way to become familiar with tones and chords by ear, which you can then also recognize in popular songs and try to learn based on what your ear recognizes.", "A strong melody will be easier to learn to play by ear. Rock or folk songs usually have strong, easy to recognize melodies. Avoid songs with inconsistent melodies, such as rap and hip hop tracks. In music, notes combine in a specific way to make a scale or chord, and chords come together to form chord progressions. Chord progression patterns are especially common in popular music, so you should be able to recognize common patterns when you hear them. Recognizing chord progression patterns will help you to anticipate chord changes as you listen to a piece of music. For example, popular songs like ‘La Bamba’ and ‘Twist and Shout’ share one of the most common chord progressions of all time. If you can play the chords for one of these songs, you can easily play other songs with the same or similar chord progression. This will help you find the key of the song. To find the key of the song, you must first find the tonic or the root note, which is the first and last note in the scale of the song. For example, in the key of C Major, the tonic is C. The notes in a scale or key are like a family, so they are related and center around the tonic of the key. The tonic or the root note of the song will be the tone that sounds the most ‘at home’ in the song. It will sound like it could fit just about anywhere in the song. Now that you’ve found the key of the song, try to find the melody based on the notes in the key. For example, in the key of C, the notes are C,D,E,F,G,A,B,C, so the melody will fall within these notes. In general, the notes of scales and chords are assigned specific numbers. So, the fifth is a fifth note of the scale. If we use ‘La Bamba’ as an example, it is in the key of C major. So, G is the fifth degree of C Major, as you go five degrees up from C Major, i.e. C,D,E,F,G, A,B,C. It’s best to play a fifth above the tonic as the fifth is always the second most stable tone in any key. This tone should also feel like it could belong in any part of the song, though not as strongly as the tonic. Focus on finding the root note for each of the chords, and then determine the fifth. For example, the root of the next chord in ‘La Bamba’ is F. To determine the fifth of the F chord, count five degrees up from F and this gives us C, i.e. C, D,E,F,G,A,B,C. Continue the same process for the next chord. Focus on playing each chord in sequence along with a recording of the song. This will help you determine if you are playing the right chords. If a chord sounds off, go back and try to adjust it based on your ear." ], "summary": [ "Sing a section of the melody. Use call and response training. “Noodle” around on your instrument to improve your ear.", "Select a melodic song. Listen closely for patterns in the song. Play the notes in the song one-by-one and observe how they sound. Determine the melody of the song. Play a tone a fifth above the tonic to determine the chord progression of the song. Repeat this process for each chord change." ] }

{ "section_name": [ "Getting Onto the Llama", "Riding A Llama" ], "document": [ "You can now get on the llama. It is important that the llama is calm before you get on the saddle. If a llama becomes alarmed and fidgets while you are getting on, you can get injured. Having someone else settle the llama while you are mounting the pack saddle can help. Hoist yourself up onto the animal. Swing your leg over the top of the llama to settle onto the pack saddle. If you are too short to get onto the llama, try using a footstool for leverage. Make sure you are secure in the saddle. If you aren't comfortable, adjust your position. Your back should be straight and you should be firmly mounted on the llama. You want to have a comfortable and steady seat to avoid falling off or injuring yourself during the ride. Make sure you can comfortably nudge the animal with your heels before you get going. Make sure you can comfortably reach the reins without straining your arms or back.", "Hold them firmly. Tap the llama with your heels to get it to start moving. Gently nudge the llama with your heels to get it to start moving. Don't kick the llama with your feet. This will hurt them and might scare them which might cause you to fall off the llama! You don't want to fall, it might hurt. Always be respectful of the animal. A gentle nudge is all the llama will need to know to move forward. You will need to pull them to the left or right to make the animal turn. Pull on the left rein firmly but gently to go left. Pull the right rein turn the llama right. Never pull the reins suddenly or too hard. This can cause the llama some discomfort. To stop it, squeeze your thighs against the llama's rib cage. This squeezing motion signals the llama to stop. This movement won't hurt the llama if done gently. Don't squeeze the llama too hard. Remember, you always want to treat the animal you are riding with respect. Don't ride without your hands on the llama, you could fall. Safety first!" ], "summary": [ "Have someone else soothe the llama and hold the reins. Put your hands at the withers (where the neck meets the body). Steady your position.", "Take the reins from your assistant. Use your reins to steer. Stop the llama when you are ready to dismount." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Clean up", "Remove the Thoracic Organs (Except Digestive Tract)", "Remove the Digestive Tract", "Remove the Abdominal Organs (Except Digestive Tract)" ], "document": [ "You may choose to eat the heart and liver. However, it is not recommended that you consume the brain, spleen, eyes, tonsils, or lymph nodes. Put any organs you plan on saving in a clean plastic bag. If it is okay with the property owner, you may leave the waste organs (intestines, spleen, etc) for scavengers. Otherwise, pack up the organs in another plastic bag to bring with you. Transport your deer home. Get your carcass chilled, or on ice, as soon as possible.", "After most of the organs are removed from the abdominal cavity, it is time to clean out the thoracic or upper chest cavity. To access the thoracic cavity, use a sharp knife to cut through the muscle (diaphragm) and membrane that separates the thoracic cavity from the abdominal cavity. Expect to find a lot of blood when you cut into the thoracic cavity. Be careful when working in the thoracic cavity. If the deer was shot in the chest there may be sharp broken ribs. Use a small sharp knife to free the thoracic organs from any membranous adhesions. Follow the trachea (windpipe) up as far as you can and cut it free. Once cut free, use your hands to remove the lungs and the heart.", "The digestive tract, is the continuous tube through which food travels, and consists of the esophagus, the stomach, the intestines and the rectum. The digestive tract is best removed in one piece. To remove the digestive tract in one piece, you will need to free both ends. To free the top end or esophagus (swallowing tube leading to the stomach), reach up into the chest cavity as far as you can and sever the esophagus. Then pull this end down, through the chest and out. Next you need to free the lower end of the digestive tract or rectum/anus. To do this cut a deep ring around a buck's anus, or a deep ring around a doe's anus and vagina. Stuff the now freed rectum back into the body cavity, and out through the stomach incision. The cut around the anus should circumscribe the anus but not cut the anus. The goal is to free the anus from the surrounding tissue, while leaving the digestive tract, including rectum, intact. Your cut around the anus should be about 4 inches (10.2 cm) deep. Now that both ends of the digestive tract are free you can roll the intact digestive tract out of the body cavity. As you handle the digestive tract, be careful not to cut the intestines, or squeeze fecal matter out. Spilled fecal matter will taint the meat. You may choose to tie off the rectum to minimize spillage.", "If needed, shoot it again. Do not approach a wounded deer on foot. Lay the deer carcass on its back with legs spread. Locate the sternum or breastbone. Use a sharp knife to make an incision down the belly, from just below its sternum to its genitals. Your incision should be deep enough to cut the hide and the peritoneum (the thin membrane found just below the skin and over the organs). But be careful to not cut too deep. If you cut too deep you may puncture the organs and taint the meat. After the initial incision near the sternum, make the rest of the cut with the knife blade facing up. This helps prolong the blade's life (as it is not cutting through the fur) and minimizes the chances of you accidentally puncturing an organ. Use a small sharp knife to free the abdominal organs from any membranous adhesions. Once cut free, use your hands to remove the bladder, kidneys, liver, spleen, pancreas, and internal genitalia. When removing the bladder be careful that you do not spill any contents. To prevent any urine spilling, pinch off the bladder with one hand and slowly cut it free and remove the bladder with the other hand. Take special care to not accidentally cut the intestines or the spleen, as their spilled contents will ruin meat." ], "summary": [ "Save edible organs. Dispose of waste. Take your deer home.", "Access the thoracic organs. Remove the thoracic organs.", "Free the top of the digestive tract. Free the bottom of the digestive tract. Pull the digestive tract out.", "Confirm that the deer is dead. Make the first incision on the belly. Remove most of the abdominal organs." ] }

{ "section_name": [ "Connecting Networks with Magenta River", "Posting on Both Networks without a Third Service" ], "document": [ "This is third-party software that works on any device, and does not require any downloads. It can only post from Google+ to other social networks, including Facebook. It cannot post the other way around. Visit magentariver.com and click Sign Up. SelectSign-Up now! under the Free Plan option. The Free Plan has a three destination-account limit; for instance, you could post Google+ updates to Facebook, Twitter, and Tumblr, but not to a fourth network. The paid versions allow for more accounts and additional features, but try the free version first to make sure you like the system. Follow the prompts to sign in to your Google+ Account on the Magenta River website. Optionally, on the \"Magenta River would like to:\" screen, you can click the pencil icon to edit its permissions. For example, you can prevent it from viewing the list of people in your circles. Click Accept once you're done. The last screen before activation has two options. Decide whether or not you want to be emailed important updates, and change \"Accept Terms of Service\" to \"Yes.\" Select Activate Account. Select Add Destination and select \"Facebook from the drop-down menu. Click Continue to Facebook, log in to your Facebook account, and click OK for each screen that pops up. When finished, you should be taken back to your Magenta River account. If you don't see the \"Add Destination\" option, go to magentariver.com and click My Account in the top right. On one of the confirmation screens, you can change the level of sharing by clicking the icon in the bottom left. For instance, you can have Magenta River post \"Publicly\" to the internet or \"Friend Only.\" Back at the Magenta River Dashboard, click Link Source to the right of your Facebook account name. In the popup window, make sure your Google+ account is set to \"Add,\" then press Link Accounts. Every post other than private posts will be automatically sent to Facebook. It will take an average of 20 minutes for this to happen, with a maximum of 60 minutes. As you use Google+, Magenta River will track the times you are most active and check your account for new posts more frequently during those times.", "This method cuts off your posts after 50 characters. This method might be good enough if you mostly post links or photos. If you want to share written posts, try a different method instead. This method is also much easier if you have access to a computer, although it can be done on a mobile device with some workarounds. You can do this from a mobile phone, a tablet, or a computer. If you can't find the options described below using a mobile Facebook app, try logging in on your mobile browser instead, at http://m.facebook.com Click the small, downward arrow in the top right of any Facebook page. Select Settings from the drop-down menu. Access your Mobile settings by clicking the link on the left-hand column of the settings page. In order to use this method, you'll need to associate a mobile phone number with your Facebook account, and that phone must have texting enabled. Don't worry: instructions are included below that will keep your number private and spam-free, if that's what you want. First, follow these steps to enable a phone: Click +Add a Phone. A window should open called \"Activate Facebook Texts.\" Choose your region and mobile carrier from the drop down menu, then click Next. Text the letter F to the number 32665 from the phone you want to add. While waiting for a reply, you can decide whether to uncheck the options that share your phone number and allow Facebook friends to text you. When you receives a text reply, enter the confirmation code listed into the window, then click Next. The Mobile settings page should now have several options listed, with a \"post-by-email address\" displayed near the bottom of the page. This is a meaningless string of letters and numbers ending with \"@m.facebook.com.\" Copy-paste it into another document, or write it down. It sometimes takes about 20 minutes for the address to show up. Try refreshing your page if it doesn't show up within a few minutes. By default, the phone you linked to your Facebook account can receive Facebook messages as texts. To change this, change the new Mobile settings to \"Never text me\" and/or \"maximum 1 text per day.\" If you are on a mobile device, skip to the next step instead. If you do have access to a computer, log in to your Google+ account. After logging in, click Your circles near the top of the page, underneath the search bar. Once you're taken to a new page, click the large +. Name the circle \"Facebook Posting\" and add your Facebook post-by-email address as a new contact. Sharing with this circle should post to your Facebook account as well! You only need to follow this step if you could not follow the previous step. Most mobile devices will not allow you to type in new email addresses, so this gets a little roundabout: Log in to the Google+ app, then touch the icon in the top right and select Settings. Make a note of which email address is linked to your account, or press Add account if you don't have one. (Gmail accounts may make this more reliable.) Log in to that email account on your mobile browser. Make a new contact called \"Facebook Posting,\" entering the special Facebook post-by-email address you found above. Return to the main page of the Google+ app. Select the \"people\" icon on the top right (two silhouetted faces). Select See more people and pages at the bottom of the page. Scroll all the way down to the bottom of the page, then press Create a new circle. Name this circle \"Facebook Posting\" and press OK. Scroll through your circles to find the \"Facebook Posting\" circle. Press one of the blue people icons, then Find people to add. Once again, select See more people and pages at the bottom of the page. Scroll down to your \"Email contacts\" section and press View all. Scroll through these and select the \"Facebook Posting\" contact. Add this to your \"Facebook Posting\" Circle. Now every time you share with that circle, your post will be shared with Facebook as well. (If you do not see this contact, you may need to wait for your Google+ app to sync with your email.)" ], "summary": [ "Know how Magenta River works. Sign up. Link Magenta River to your Google+ account. Finish activation. Add your Facebook account as a Destination. Link your Facebook and Google+. Post on Google+.", "Know the limitations of this method. Log in to your Facebook account. Go to Settings. Select Mobile on the left-hand side. Add a mobile phone number if you haven't already. Copy your post-by-email address when it shows up. Change your text settings (optional). Make a new Circle on Google+ (on a computer). Make a new Circle on Google+ (on a mobile device)." ] }

{ "section_name": [ "Adapting Your Diet", "Pursuing Home Remedies", "Understanding Ulcerative Colitis", "Making Lifestyle Changes", "Treating Ulcerative Colitis Medically" ], "document": [ "While all UC sufferers must cope with sensitivity to certain foods, the specific sources of your sensitivity can greatly vary. As a result, there is no one “UC diet.” Keep track of the foods you eat and how they make you feel. Use this information to develop the diet that works best for you. Try to eat a balanced diet whenever possible. If you find yourself unable to consume certain types of foods, consult your doctor about vitamin supplements to help you replace key nutrients. Note any preparation tweaks that make foods easier to consume – steaming vegetables, for example, or consuming low- or non-fat dairy products. Many UC patients experience relief during flare-ups when they maintain a diet that produces less “residue,” or leftover waste. Essentially, following a “low residue” diet means you’ll have smaller and fewer bowel movements, and consequently less diarrhea, cramping, and pain. Bear in mind that if you can handle higher “residue” foods such as whole grains, you should eat them. When you’re struggling with your UC symptoms, however, try: Grain products including refined white bread; plain crackers; Melba toast; cooked cereals such as cream of wheat, farina, or grits; cold cereals such as corn flakes or puffed rice; white rice; noodles; and refined pasta. Soft fruits with any skin or seeds removed, including bananas, soft cantaloupe, honeydew, canned or cooked fruit, and avocado. Well-cooked fresh or canned vegetables without seeds, including asparagus tips, beets, green beans, carrots, mushrooms, spinach, squash (remove seeds), pumpkin, and tomato sauce. Potatoes without skins. Milk products in moderation, as long as you are not lactose intolerant. All meat, as long as the cuts are tender, soft, and lean. Eggs are also okay. Many condiments, including butter, vegetable oil, ketchup, mayonnaise, sour cream, smooth sauces, soy sauce, clear jelly, honey, and syrup. Decaffeinated coffee or tea, decaffeinated carbonated beverages, milk, strained vegetable juices, and fruit juices made without seeds or pulp such as apple juice. Drink plenty of fluids each day. Water is best. Alcohol and beverages containing caffeine stimulate your intestines, which will increase your discomfort. While carbonated drinks are allowed under a “low residue” diet, they can often produce gas – an uncomfortable addition to your already-problematic symptoms. Plan to carry a bottle of water with you to make it easy to stay well hydrated. Your body may find it easier to digest small amounts of food throughout the day rather than coping with three larger meals. When developing a diet plan, think about snacks that you can easily take along when you’re out and about. Seeds, nuts, and coconut; whole-grain products; raw or dried fruits; raw vegetables; beans, lentils, and tofu; tough or cured meats; crunchy peanut butter; chunky jams or marmalades; pickles and other preserved foods; pop corn; and fruit juices containing pulp or seeds may all cause problems for UC sufferers. Note that many of these foods are exceptionally healthy under other circumstances. Again, experimentation is key. If you find you can tolerate some of these foods, you should certainly continue eating them. Eliminate ones that cause you distress. While dairy products contain no fiber, many UC patients also suffer symptoms of lactose intolerance. Your food diary should help you determine whether you are able to tolerate dairy products.", "Studies have found that the curcumin in turmeric, a spice often used in curry, has anti-inflammatory properties. While more research is needed, one study found that patients who consumed foods containing turmeric reduced their symptoms and their need for other medications. Many curries containing turmeric can be quite spicy; use care to avoid irritating the lining of your colon. People with gallbladder disease, gastrointestinal reflux, hormone-related cancers, or those on blood-thinning medication should not consume turmeric. The omega-3 fatty acids found in fish oil may reduce UC symptoms and flare-ups. Some studies indicate that fish oil in combination with medications such as sulfasalazine can be effective. Note that study results are mixed, and that sometimes fish oil may actually cause diarrhea. Refrain from taking fish oil if you are currently on blood-thinning medication. Our intestines contain good bacteria that keep bad bacteria from causing problems. Frequent diarrhea reduces the population of good bacteria. Foods such as yogurt contain “live cultures,” or probiotics – good bacteria – that can repopulate your intestines, reducing UC symptoms. Many people who have UC also have low levels of folic acid in their bodies. Common UC medications can exacerbate this problem. Consuming adequate folic acid helps counter UC patients’ increased risk of developing colon cancer. Note that folic acid can camouflage a vitamin B12 deficiency. Consult your doctor about a dietary regimen that will allow you to consume adequate quantities of both nutrients. Some research suggests supplements or enemas containing this substance can improve the symptoms of inflammatory bowel disease. More studies are needed to determine whether glucosamine is useful in treating UC. As with many treatments, N-acetyl glucosamine can negatively interact with blood-thinning medications. UC patients have found relief using a variety of herbal treatments. Consult a trained health care provider to determine which varieties would be best for your system. Note that many of these herbs interact with other medications. Psyllium seeds may help lengthen periods of remission when taken in combination with other medication. This insoluble fiber may exacerbate symptoms during flare-ups, so be sure to talk with your doctor before taking it. Some UC patients may do better with soluble fiber such as flax seed or oat bran. Boswellia has anti-inflammatory properties, and some studies indicate it can work about as well as the prescription medication sulfasalazine. Slippery elm is a demulcent, which means it can protect irritated tissues and promote their healing, but should never be taken by pregnant women. Marshmallow is also a demulcent. Avoid marshmallow if you are diabetic or take other medications, including lithium. Chamomile is often brewed as a tea to soothe the digestive tract. Avoid chamomile if you have a ragweed allergy. This herb can also have estrogenic properties, so use caution if you have any history of hormone-related disease. Some studies have shown acupuncture can produce relief from UC symptoms. Acupuncture also works as a stress reliever, magnifying its useful qualities for UC patients.", "While scientists do not understand what causes UC, this disease appears to have a genetic disposition that may be triggered by factors in our environment. Think of UC as being like hay fever. If you have hay fever, you have a genetic disposition that will cause you to develop itchy eyes and a runny nose if exposed to pollen. If you’re never exposed to pollen, you’ll never develop the symptoms. If you are, you will. You certainly didn’t cause the pollen, or the genetic disposition! The same principle applies to UC. Some people will go months or even years without suffering any symptoms of UC. Proper treatment will extend these periods of remission. Only five to 10 percent of UC patients experience UC symptoms all the time, and fortunately even acute sufferers have treatment options. You’ll likely spend most of your life in remission. Properly treated, this is not a life-threatening illness. You can expect to enjoy relationships, marriage, children, a career, and other joys of life.", "Stress does not cause UC, nor does it increase the inflammation that produces your symptoms. Stress does, however, impact your digestive system in other ways. If you are already suffering from diarrhea associated with UC, you’ll want to avoid the additional bowel movements that stress can produce! Reduce your stress levels with meditation or pursue other relaxation and breathing techniques. Take a few moments during the day to close your eyes and focus on something peaceful and relaxing. This will help to relieve stress and calm your bowels. Use a biofeedback machine to reduce muscle tension, slow your heart rate, and decrease your stress. Take up yoga or tai chi. Even mild exercise will reduce your stress levels, relieve depression, and help improve your bowel function. Consult your doctor to develop an exercise program that is right for you. While hydration during exercise is important for everyone, if you have UC it is especially important to consume adequate water before and during exercise. Chronic diseases can be difficult to cope with because they are life-long conditions. Not everyone is interested in becoming an advocate, and if you’d prefer to deal with your illness in private that is perfectly fine. Some UC patients find strength and comfort in working to educate others, support fellow UC sufferers and raise money for UC research. If you believe you would benefit from such activities, research the Crohn’s and Colitis Foundation or other advocacy organizations.", "These drugs are usually the first step in treating UC and other inflammatory bowel diseases. Aminosalicylates such as as sulfasalazine can effectively reduce UC symptoms. This medication can produce a variety of side effects, including digestive distress and headaches. Other medications in this family include mesalamine, balsalazide, and olsalazine. These medications are available in oral and enema or suppository forms. Cortisteroids, including prednisone and hydrocortisone, are generally used when moderate to severe UC does not respond to other treatments. They are delivered orally, intravenously, or via enema or suppository. Steroids can produce many side effects, so they are not usually a long-term treatment. These drugs reduce inflammation too, but they do so by targeting the immune response that produces the inflammation. Sometimes they are used in combination with a cortisteroid. Azathioprine and mercaptopurine are the immune system suppressors most commonly prescribed to UC patients. Infliximab, adalimumab, and golimumab are “biologics,” or immune system suppressors that operate by neutralizing a protein that your immune system produces. These medications are generally prescribed to moderate or severe UC sufferers. Vedolizumab was recently approved for patients who have not responded to other types of immunosuppressant drugs. Always talk with your doctor before beginning a new medication regimen. Doctors will often recommend one or more of the following in addition to prescription medication: Antibiotics, especially when a flare-up is causing you to run a fever. Anti-diarrheal medications, especially if your diarrhea has become severe. Acetaminophen for mild pain relief. Note that ibuprofen, naproxen sodium, and diclofenac sodium can all worsen UC symptoms and should therefore be avoided. Iron supplements to combat anemia, especially if you are experiencing bleeding. Between 20 and 30 percent of people with UC will eventually need to undergo a colectomy (removal of colon) or proctocolectomy (removal of colon and rectum) due to massive bleeding, severe illness, rupture of the colon, or cancer risk. Surgery does usually eliminate the disease altogether. Your surgeon will create an internal pouch from a portion of your small intestine that empties into your anus, allowing you to expel waste relatively normally. Note that sometimes it is not possible to construct an internal pouch. If this is the case, your surgeon will create a permanent opening in your abdomen (a colostomy), through which stool is collected in an attached bag. UC does increase your risk of colon cancer, so it is important to go in for a surveillance colonoscopy every one to two years." ], "summary": [ "Keep a food journal. Consider a “low residue” diet. Stay hydrated. Eat several small meals throughout the day. Beware of common irritants.", "Consume more turmeric. Increase your intake of fish oil. Add probiotics to your diet. Take a folic acid supplement. Consider N-acetyl glucosamine supplements. Pursue herbal treatments. Consider acupuncture.", "Remember that you did not cause your UC. Recognize that you may experience “flare-ups” followed by periods with few symptoms. Take comfort in knowing the vast majority of UC sufferers live normal lives.", "Control your stress. Exercise regularly. Help yourself by helping others.", "Consult your doctor about anti-inflammatory drugs. Talk to your doctor about immune system suppressors. Use over-the-counter medications to help manage UC symptoms. Talk to your doctor about surgical treatment. Pursue regular colon cancer screening." ] }