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{ "section_name": [ "With a Knife", "With an Electric Crayon Sharpener", "With Sandpaper", "With Hot Water" ], "document": [ "The knife doesn't have to be super sharp -- a butter knife will do. Be careful not to hurt yourself! Cutting from the base of the crayon to the tip is easiest, though you can also try working from side to side.", "This is similar to an electrical pencil sharpener. It is quick and takes less effort than the method above, if you are able to obtain this item.", " Turn the crayon as necessary to sand off each side and form a point.", "Leave it for a few minutes. If you don't fancy holding it in place, tie it to a piece of string which ties onto a pencil. Place two piles of books either side of the bowl and rest the pencil across the books, with the crayon string dangling into the bowl just far enough that the tip only is in the hot water. " ], "summary": [ "Get a knife and crayon. Glide the knife on the tip of the crayon, going back and forth.", "Purchase a crayon sharpener. Put the tip of the crayon in and let it grind away until it is sharp.", "Place the crayon tip on sandpaper at an angle. Rub back and forth until it's sharpened.", "Dip the blunt crayon end into a bowl of hot water. Remove after a few minutes. Shape the tip back again with your fingers." ] }

{ "section_name": [ "Part Three: Inviting the Chickens Somewhere Else", "Part One: Driving the Chickens Away", "Part Two: Keeping the Chickens Out" ], "document": [ "Chickens are attracted to bare patches of ground. If you keep the ground of your garden densely covered but have a separate area of bare ground within view, most chickens will leave the garden behind and gravitate toward the uncovered soil. Clear a square space roughly 1 yard (91.4 cm) long and 1 yard (91.4 cm) wide. Remove all plant life from that space, including weeds and grass, leaving only the bare soil behind. The chickens will gravitate toward this area. They may scratch and poke around for insects, and they'll often use this space for dust baths. If they have a space dedicated for these purposes, they may not be inclined to do these things elsewhere in your yard. It is also a good idea to sprinkle diatomaceous earth over this patch of ground every few months to keep chicken mites away. If you're trying to repel your own chickens, you might want to consider planting two separate gardens: one for you and one for your chickens. Fill the chicken garden with plenty of appealing and healthy edible plants for your chickens to nibble on. This trick works best when used in conjunction with other chicken-repelling techniques. Creating a separate chicken garden may not be enough to solve the problem if it is the only thing you do. Your chicken garden should include bushes and low-growing trees that can provide shelter for chickens needing to hide from the sun or from potential predators. Include an evergreen shrub so that the chickens have cover in the winter, as well. Planting edible bushes will be a bonus feature for the chickens. Berry bushes, like elderberry and blueberry bushes, are usually good options. When you're trying to manage your own chickens, the use of edible bushes can also reduce the cost of feeding your chickens.", "When you see chickens wander into your garden, give them a quick spray with a standard garden hose. Keep the water pressure light so that it scares the chickens without hurting them. The chickens will usually return shortly after you spray them the first time, but if you do this consistently enough, they may eventually associate your yard with the water and start to avoid it. Since spraying them with a garden hose requires you to actually be present when the chickens invade your yard, you may not catch them all the time. For that reason, you may want to consider installing motion-activated water sprinklers to catch the chickens when you're not around. Dust the ground in between plants with cinnamon, paprika, garlic, curry powder, black pepper, cayenne pepper, salt, or a spice blend containing one or more of these options. Apply the spice to the perimeter of your garden, as well. Most chickens don't like the pungent smell of strong spices, so they will tend to avoid areas that reek of them. If a chicken does wander onto spice-covered ground, the spices will coat the bottom of its feet and create a burning or tingling sensation. The chicken will not actually be harmed, but the feeling will usually be so unpleasant that the bird will flee from your yard in response. Gather old lemon peels, lime peels, or orange peels. Scatter them around the perimeter of your garden and in between separate plant beds. You can also try spraying the ground with lemon juice or lime juice. Use the juice instead of or in conjunction with the citrus peels. For the maximum effect, you can even cut lemons or limes and scatter the fruit halves over the area. Chickens generally don't like the smell of citrus, and that smell might be enough to repel them. If a chicken does take a nibble of the fruit, the sour taste will usually repel them, too. The fruit shouldn't actually hurt the chickens, though. Some plants are naturally unappealing to most chickens. If you plant these species in your garden, positioning them around and in between rows of other, more appealing plants, the odor of the unappealing plants might be enough to help ward off uninvited chickens. May perennial herbs work well for this purpose. Some options worth considering include oregano, thyme, lavender, mint, lemon balm, marjoram, chamomile, and sweet woodruff. Established perennial herbs are also rooted firmly into the ground, making it difficult for chickens to scratch them out even if they do get curious. When possible, transplant established plants instead of using seedlings or seeds. Only established herbs are strong enough to withstand rummaging chickens. Younger forms might be too weak. Other plants that have been known to discourage chickens include many standard annuals, such as nasturtiums, impatiens, alyssum, petunias, and marigolds. In areas with little food, however, even these plants can fall victim to the occasional wandering chicken. Chickens prefer bare ground, so areas with plentiful weeds and other dense plant material are less likely to attract them than well-groomed gardens with patches of empty soil. If weeds bother you, a similar option is to plant your flowers or vegetables closer together than you usually would. This can limit the growth of some plants, but ultimately, dense plant beds might be the key to saving the plant bed as a whole. Some plants are unable to thrive in crowded soil, though. If the weeds are causing your plants to wither, try pulling up some without completely clearing the area. Avoid creating chicken-sized patches of bare dirt anywhere in your garden or yard.", "The easiest way to prevent chickens from attacking a specific plant is to built a fence around it. A simple fence made with chicken wire and some form of support will usually be enough to keep the pests away. Insert a tomato cage over the plant you need to protect or surround the plant with two to four stakes. Wrap the chicken wire around the stakes, weaving the stakes into the mesh vertically so that the entire structure remains secure. The entire structure only needs to be 6 to 12 inches (15 to 30 cm) tall to keep most chickens out. If you want to protect a broad area of mulch, recently sown seeds, or seedlings, you can usually do so by spreading a wire cloth over the entire patch of ground. Most chickens won't like the feeling of wire beneath their feet, so they will tend to stay away. Purchase wire deer netting with relatively small holes and spread a sheet over the entire area you wish to protect. Secure the edges of the of the netting with heavy stones or bricks to prevent it from coming off. Alternatively, purchase wire hardware cloth and cut a rectangle large enough to cover the area you wish to protect. Cut a small square out of each corner and bend all four edges down at the newly cut corners, creating perpendicular \"legs\" for the wire mesh to stand on. Place the makeshift wire box directly over the area you want to protect. It should remain secure without additional help. Another way to protect an individual plant is to completely surround the base of the plant with bricks or medium to large stones. The stones must be large enough to prevent the chickens from moving them. Wait until the seed sprouts before surrounding the area with stones. That way, you'll know exactly where the base of the plant is located and won't accidentally cover or block it. Try to use stones that are at least 6 inches (15 cm) in diameter or width. Anything smaller than this might be too lightweight and could be knocked over by notably aggressive chickens. Keep the base of the plant completely surrounded by a perimeter of brick or stone. Leave as little gaps in this ring as possible. Most chickens won't bother with plants grown inside high containers because of the extra effort they would need to exert to do so. It may not be practically to plant your entire garden in containers, but if there is a particular plant you feel especially protective of, container gardening might keep it a little safer. With notably aggressive chickens, you may need to take a few extra steps even with container gardens. Place the plants on a deck, porch, or other place that is completely out of reach for the chickens. Alternatively, surround the base of the newly sprouted container plant with stones or bricks as though it were planted in the ground." ], "summary": [ "Keep bare patches away from the garden. Plant a separate garden for the chickens.", "Spray the chickens with water. Sprinkle spices around the area. Use citrus peels. Plant unappealing herbs. Weed selectively.", "Fence off the plants. Cover the ground with wire cloth. Surround the base of a plant with stones. Plant in containers." ] }

{ "section_name": [ "Learning from Others", "Getting Your Body in Shape", "Practicing Basic Techniques", "Practicing Your Techniques", "Improving Your Vertical Jump Height" ], "document": [ "Find a qualified coach or trainer who can work with you one-on-one to help you with drills and technique. Talk with the coaching staff at your school, community center or at a volleyball camp in your area to find a person who is willing to take you on. Alternately, find a player with more years of experience than you. This person may be willing to mentor you and help you improve your skills. Volleyball teams are organized through schools, community centers and YMCA centers. Join a team or league to get regular practice and to participate in scrimmages or matches. Ask your coach or other teammates about summer camps or clinics that they might recommend. These range from one day clinics to week-long camps. Search online for a camp or clinic in your area. Watch how professionals play the game. Pay attention to their strategies, strengths, weaknesses, and interactions with other players.", "Doing a variety of exercises, from cardio to strength training, will help you get your body in shape to play volleyball effectively. Plan to exercise for an hour 4-5 times per week. Consult with your physician before starting any exercise program. Having a strong upper body is essential so that you are able to block and spike the ball with force. Do exercises that build muscle strength in your chest, shoulders, arms and core, such as rowing, bench pressing and push pressing. Doing core strengthening exercises, such as Pilates, will also help. Training your leg muscles will help you jump higher with more force. Do squats, deadlift weight training, and other strength training for your legs 2-3 times a week. Your muscles will need breaks from intense training that you will do, so be sure to schedule days off to allow your body to recover. Have an intense training day on Friday, for example, and give yourself rest days on the weekend. Being well rested will replenish your energy level every day so that you are ready to give it your all on the court. Get about 7-8 hours of sleep every night, and 1-2 additional hours per night if you are a teenager. Feed your body with foods rich in nutrients and vitamins. Eat plenty of fruits and vegetables, along with protein and whole grains. Avoid refined sugars and refined carbohydrates. Keep your body hydrated, especially when you are exercising rigorously every day. Before you exercise, drink an extra 25-30 ounces of water, and then drink 8 ounces of water for every 15 minutes you exercise.", "In order to practice volleyball, you need access to good equipment, including a comfortable outfit that allows a range of body motion, shoes specifically designed for volleyball, and a good quality volleyball. As well, you should have access to a volleyball net and court. Men, especially taller men, may need to opt for a basketball shoe instead of a volleyball shoe. In order to do some volleyball drills, it can be helpful to practice against a tall smooth wall or a basketball hoop. When you play volleyball, you will assume a basic ready position. Stand with your feet shoulder-width apart and bend your knees. Make sure your body weight is more on the balls of your feet so that you are ready to move quickly. Hold your arms loosely in front of you Many volleyball moves require you to move quickly from side to side. Minimize the amount of movement (and the amount of energy required) by shuffling your feet side to side. Stand in the basic ready stance and move sideways in a straight line. Keep your body low to the ground. Do not cross your feet over one another while shuffling. You might trip. Once you’ve got the hang of shuffling your feet, start integrating it into other drills, such as passing the ball to another player. Serving the ball is done from one back corner of the court. The ball is hit over the net. This puts the ball in motion in the game. To serve the ball, toss the ball straight up into the air with one hand. Bring your other arm up over your head to hit the middle of the ball. Make sure to fully extend your arm, and make contact with the ball when your arm is extended. It is also important to make sure the ball is in front of you when you make contact with it. Keep your arm moving downward in order to follow through with the hit. Your footwork is also very important here, as it can determine how hard you hit the ball, and if it even goes over the net. you can either start with the foot opposite of the hand you're hitting with, or on the same side as your hitting hand. If you start on the same side that you hit with, you will take another step, and lean on that opposite foot for leverage.If you start on the opposite foot you hit with, you will simply toss the ball, and lean in as you hit. You will need to see which works best for you, and also practice your timing. Stand in the basic ready position as the ball is moving downward. Position yourself just behind where the ball will land. The earlier you’re ready to hit the ball, the more time you have to make minor adjustments. Put your arms together in front of you with your elbows close together. Hold the back of your hand in the palm of your other hand and press your thumbs together. Don’t swing your arms; rather, move your shoulders to pass the ball. Use the force of your core and lower body to power the ball in the right direction. Setting the ball is a maneuver in which one player makes contact with the ball, setting it up for another player to spike the ball. Set the ball by raising your arms above your head. Touch all of your fingertips together and then pull your hands apart so there is just enough room for the volleyball. When the ball comes down over the net or is passed from another player on your team, get under the ball and bounce it up with your fingertips. Do not touch the ball with your palms. A correct set uses only the fingertips of the thumbs, index fingers and middle fingers. Work up to properly setting the ball by first catching the ball in between your fingertips. Once you’ve mastered the ball settling into your hands smoothly and with balance, then work on springing the ball into the air with your fingertips. Spiking the ball is a technique to hit the ball forcefully over the net so that the other team has a hard time recovering the ball. Spike the ball after another player on your team sets the ball. As the ball moves upward in the air, jump up to meet the ball at its highest point. Hit the top of the ball with the middle of your hand: this will give the ball a solid top-spin, sending it over the net. Spiking the ball effectively requires good timing. If you jump too early or too late, you’ll miss hitting the ball at the best position. Practice spiking frequently to hone your timing. Volleyball is a sport that demands keeping your eye on the ball at all times and knowing when to pass, spike or hit the ball over the net. Having a good sense of timing will strengthen your defense. Develop your sense of timing by practicing drills that emphasize timing, such as blocking the ball at the net. Blocking the ball will demand that you watch the ball carefully and keep your eye on other players’ movements.", "Set up a target such as a ball cart at an opposite back corner of the court from where you’re standing. Practice serving the ball to the target. Count how many balls hit the target or land in the ball cart. A basketball hoop is a good partner for practicing techniques such as passing, setting and serving. Pass or set the ball towards the hoop. Stand at the foul line, or about 15 feet (5 m) away. Toss the ball into the air and pass or set the ball towards the hoop. Try making a basket with your passes. Serve the volleyball at the hoop. Start at the foul line, or about 15 feet (5 m) away. Aim for the square on the backboard. Try hitting the square 10 times in a row. When you don’t have a partner, you can still use a solid, smooth wall as an imaginary partner. Use the wall by passing the ball towards the wall. Hit the ball when it rebounds to you. If you are able to practice on a volleyball court with a net and a partner, always practice like you’re playing in a game. For example, if you are working on passing the ball, have your partner send the ball over the net to you. If you are practicing spiking the ball, do so over the net. There are many combinations of drills that integrate serving, passing, setting and other skills. Search online for suggestions, or talk with your coach or trainer to learn more drills.", "Having a high vertical jump will enable you to be a more formidable player, giving you an advantage over your opponent. Achieve high jumping with plyometrics, which are movements that are completed with a lot of force very quickly. Measuring your current jump height will give you a good indication of how much you are improving. To measure your height: Ask someone to observe you. Jump up as high as you can next to a wall while reaching your arms upward. Have your observer mark on the wall how high you jumped and measure the height. You can also put a bit of chalk on your hands. As you jump up against a wall, extend your arm upward and touch the wall at the highest point you can reach. Measure that height. Use a surface that is about 2 feet off the ground, such as a jump box or bench. Face the box and jump on it with both feet landing flat and balanced. Do 3 sets of 20 repetitions every day. When this height becomes easy for you, add more height and challenge yourself further. Stand with your legs shoulder-width apart and hold 10-pound weights in each hand at your sides. Bend your knees and jump up in the air. At the same time, shrug your shoulders to help lift the weights. Land back down with both feet firmly balanced on the floor. Complete 3 sets of 25 repetitions every day. When this weight becomes easy, increase your weights in 5-poumd increments. Alternately, use a medicine ball instead of weights. Lift the ball above your head as you jump up. Bring the ball back to your chest when you land on the ground. In between other exercises, jump rope as quickly as possible for 30-second intervals. This will not only improve your ability to jump quickly and with height, but it will also improve your endurance and cardio performance. Training your leg muscles will help you jump higher with more force. Do squats, deadlift weight training, and other strength training for your legs 2-3 times a week. After spending two weeks on these types of jump training exercises, re-measure your jump height to see how much you have improved. If you haven’t improved as much as you’d like, keep working at these drills." ], "summary": [ "Work with a coach or trainer. Join a team. Attend summer camps or clinics. Watch volleyball matches in person and on TV.", "Get regular exercise. Strengthen your upper body. Strengthen your leg muscles. Schedule rest and recovery days. Get lots of sleep. Eat well. Drink lots of water.", "Acquire good equipment. Practice the basic volleyball stance. Practice shuffling your feet. Learn how to serve the ball. Learn to pass the ball. Learn to set the ball. Learn to spike the ball. Develop a good sense of timing.", "Practice serving to a target. Practice with a basketball hoop. Practice against a wall. Practice like you’re in a game. Practice other drills.", "Measure your current vertical jump height. Jump onto a box or bench. Do jump shrugging. Try jump roping. Strengthen your leg muscles. Re-measure your jump height after 2 weeks." ] }

{ "section_name": [ "Running a Successful Distillery", "Preparing to Open a Distillery", "Launching Your Business" ], "document": [ "What’s a distillery without stills? These are these first thing you’ll need to procure before you can get your distillery up and running. Decide whether it would be better to run with one or two small stills or invest in a large one that can handle a high rate of output. Along with a trustworthy still, you’ll require additional equipment like a boiler, mash tun and storage tanks, just to name a few. Good stills are not cheap. Top-of-the-line varieties often go for between $50,000—250,000, which will constitute a big portion of your startup money. Look into whether it’s possible to get some of your equipment secondhand. Be sure to verify that everything is in good working order before you commit to buying, though. Running a distillery isn't as simple as just churning out liquor. It will be important to think over the little considerations, as well, such as where your water will be coming from, how often supply orders should be placed to maintain productivity and what if any services will need to be subcontracted. These might not seem like major concerns, but the way you go about handling them can make or break a young business. It may also be necessary to meet with your city's alcoholic beverage commission to get a rundown on the most up-to-date liquor laws. Don't be discouraged if it all seems a little overwhelming at first. In many ways, learning the ins and outs of owning a business is a work in progress. Each time you face a difficult task or unexpected obstacle, you'll be better equipped to deal with it in the future. Before you can jump right into the brewing process, you’ll need to contract with a supplier who can provide you with the various things you’ll need to brew your signature liquors. This will include things like yeast, grains, fruits, spices and raw alcohol spirits. Take your time selecting high-quality ingredients that are consistent with your distilling philosophy. Take advantage of local co-ops and markets that grow organic grains and produce. Liquors sourced with local ingredients are a big hit with alcohol enthusiasts and may prove to be a beneficial selling point. Give your proprietary recipes a test run with friends, family and other connoisseurs before putting them into production. While specialty aged liquors are the most sought-after, they unfortunately take months or years to take on their potent, complex flavors. If you’re planning on distilling fine aged liquors, focus on cranking out “white” spirits in the early stages, such as vodka, gin or white whiskey, as these don’t require as much fermentation. This is a good way to get your product into people’s hands and make enough profit to keep the business afloat while your more refined batches have a chance to properly season. Darker liquors like scotch, rum and brandy are aged in wooden barrels, which is where they get their deep color and flavor. Offering a range of liquors is typically no more costly, and can potentially increase your profit margin by appealing to many different tastes. It’s unlikely that your distillery will become a commercial success overnight. It may take years or even decades to establish a reputation that will put you on the map. If you’re truly passionate about what you’re doing, though, don’t give up. As your practical skills and understanding of the many facets of distilling liquors grow, so will your business. Expect to put in the most work during the first few months while you’re still getting off the ground.", "Owning any business is a extraordinary commitment. To make it as an entrepreneur, you must be willing to work seven days out of the week. This will often involve long, sleepless nights of coming up with new ideas and working out solutions to problems that spring up along the way. Before you take on the challenge, be sure that you have the determination to stick with it. Your new distillery won’t be making any money in its infancy. Unless you have a benefactor or receive a sizable business loan, you’ll likely have to juggle the responsibilities of devising a business strategy while working other jobs to pay the rent. Speak to other entrepreneurs who have opened their own distilleries and ask if they have any helpful advice to share with you. There’s a lot of legal regulation surrounding breweries, distilleries and other businesses that manufacture and sell alcohol. First, you’ll have to obtain a distiller’s permit from the appropriate government agency. Following that, you’ll need to be approved for a liquor license and other applicable permits at the state or local level. Without the proper paperwork, you won’t be able to move forward with opening your distillery. Those living in the United States can visit the website of the Alcohol and Tobacco Tax and Trade Bureau to complete the application process for a distiller's permit, as well as request additional information and materials. The legal processes involved with starting a distillery are straightforward, but can be time-consuming. It’s best to get started as soon as you’ve made up your mind to pursue your goal. To be the best you can possibly be at what you do, you’ll need to become a walking encyclopedia of liquor-related knowledge. Sample as many liquors as you can, visit other distilleries and keep your eyes and ears open for new developments in the industry. Always be looking to expand your knowledge on both the practical and business end of things. Get in the habit of trying new brands and brews regularly. You should have a wealth of firsthand experience to be able to articulate the differences between your product and others. Attend distillery festivals and special events whenever possible. These types of events usually feature an enormous selection of craft spirits, and can provide a great hands-on learning opportunity. What can you do to make your distillery stand out among your competitors? You might plan on employing an inventive hybrid distilling method or incorporating never-before-seen ingredients into the mix. Or perhaps you’re determined to introduce people who don’t drink gin to the beverage in an enjoyable way. Whatever your approach may be, you should aim to proceed with a clear purpose in mind. If you’re unable to come up with a clear answer to this question, you’ll likely have a harder time turning your brand into something truly special. While trying other liquors, make a list of what works, what’s missing and what could be done better. Direct comparison will put you on the right track to crafting a beverage that hits all the right notes.", "Opening a distillery involves applying for a business license, leasing a suitable property, buying a lot of expensive equipment, and hiring help. To be able to meet these demands, you’ll need to appeal to outside investors for capital. In most cases, you’ll need to be able to come up with $350,000—500,000 to make a brand new distillery work. For most upstarts, pitching your business to a committee of private investors is the simplest way to go. One major advantage of this method is that you’ll have far more money up front to work with. The downside, however, is that you’ll have to give up partial control over the decisions and direction of your company to the investors, who will then own a share. As an alternative, consider boosting your finances via crowdsourcing. Through resources like Indiegogo, Kickstarter or EquityNet, you may be able to collect enough money in personal donations to pay for the basic necessities. Furthermore, popular funding will allow you to retain full ownership of the business. It may be that you have friends, relatives or other associates who might be eager to get involved in this business undertaking with you. Surround yourself with like-minded people who share your passion and want to see your vision become a reality. Having a team you can trust is invaluable asset in building a business from the ground up. Give close associates the chance to become co-investors and have an equal say in shaping the business. Shop around for a physical headquarters for your distillery. Some possible options include small, freestanding workshops, warehouse buildings or spacious storefronts. Make sure that your projected startup budget will allow you to pay the lease on your property and have enough leftover to carry out your distilling operations comfortably. Map out a radius where you’d prefer to set up your distillery and explore the vicinity to check out what’s available. Enlist the aid of a commercial realtor. These agents will familiarize you with the properties listed in your area, and can often alert you to locations that you otherwise would have never come across. Sooner or later, you're going to need a few extra sets of hands. Working with a dedicated team will help you stick to a busy production schedule and give you a much needed break from handling every aspect of the business yourself. In the beginning, your staff will probably be fairly small. As your distillery grows in size and renown, you can think about adding brewmasters, bottlers, delivery drivers, marketing specialists and other employees to your team. Conduct in-person interviews to get a sense of your prospective employee's relevant qualifications, experience and enthusiasm for your brand. Make sure you budget properly so that you'll be able to pay your staff fairly without eating into your profits. No one will take notice of your brand if you’re putting out the same sort of product that everyone else is. Draw from diverse distilling traditions or experiment with using unorthodox ingredients in your brews. Ultimately, your distillery’s popularity might even come down to its unique packaging and labeling, which will attract the attention of first-time tasters. Think back on your plans for how to add something new to the market and use them as inspiration to generate specific product and marketing ideas. For example, a niche market may exist for people who ordinarily prefer cocktails. By infusing your liquors with sweet, fruity or zesty flavors, you stand to reach a larger consumer base." ], "summary": [ "Purchase stills and other distilling equipment. Plot out the practical details of your operations. Find a source for your distilling ingredients. Start by making non-aged liquors. Work hard and be patient.", "Be ready to devote yourself to your craft. File for a distiller’s permit. Research your product extensively. Think about what you’re going to add to the market.", "Find a way to get funding. Seek help from other interested parties. Secure a location. Hire employees. Offer an original concept." ] }

{ "section_name": [ "Using the Official Reddit Mobile App", "Using a Computer" ], "document": [ "The app has a white icon containing an orange circle with a white robot inside. There are many mobile apps that allow you to post to Reddit. This method covers Reddit's official app that you can download from the App Store {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/5\\/55\\/Iphoneappstoreicon.png\",\"bigUrl\":\"\\/images\\/thumb\\/5\\/55\\/Iphoneappstoreicon.png\\/30px-Iphoneappstoreicon.png\",\"smallWidth\":460,\"smallHeight\":460,\"bigWidth\":\"30\",\"bigHeight\":\"30\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>I edited this screenshot of an iOS icon.\\n<\\/p><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"http:\\/\\/en.wikipedia.org\\/wiki\\/Fair_use\\\">Fair Use<\\/a><br>\\n<\\/p><\\/div>\"} (iPhone/iPad) or from the Google Play Store {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/1\\/1e\\/Androidgoogleplay.png\",\"bigUrl\":\"\\/images\\/thumb\\/1\\/1e\\/Androidgoogleplay.png\\/26px-Androidgoogleplay.png\",\"smallWidth\":460,\"smallHeight\":531,\"bigWidth\":\"26\",\"bigHeight\":\"30\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>I edited this screenshot of an Android icon\\n<\\/p><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"http:\\/\\/en.wikipedia.org\\/wiki\\/Fair_use\\\">Fair Use<\\/a><br>\\n<\\/p><\\/div>\"} (Android). It's the pencil inside a circle at the bottom-center part of the screen. A list of posting options will appear. It's the third icon from the left. This opens the \"Video Post\" screen. It's at the top of the post. This opens a list of your recently visited and subscribed subreddits. If you don't see the one you want, start typing its name into the \"Search\" field at the top of the screen. Some subreddits do not allow video posts. If you see a message that says the selected forum doesn't permit video posts, you won't be able to share your video on that forum. You can select a video from your gallery or record a new video using the Reddit app's camera. Your video should be 1GB or less, and no more than 15 minutes long. To post a video from your phone or tablet, tap LIBRARY, select your video, select a cover image, and then tap Choose. To record a new video, tap CAMERA, record your video, select a cover image, and then tap Use Video. Tap the An interesting title field at the top of the post to spring open the keyboard, then type the title of your post. It's near the top-right corner. This posts your video to the selected subreddit.", "If you're not already signed in, click LOG IN at the top-right corner to sign in now. If you opted out of the Reddit redesign, you can sign in by entering your login info into the blanks at the top-right corner and clicking login. This is a blue button near the upper-right corner of the page. It will open the new post form. It's located near the top-left corner of the new post form. This opens a list of your subscribed subreddits. If you don't see the subreddit you want, you can type a different one into the \"Search communities\" field. You can select a subreddit on the drop-down list, or type the name of a different subreddit to search it. You can find it at the top of the new post form. If you see a red circle with a line through it when you try to click the tab, you won't be able to upload a video to that forum. It's near the center of the page. This opens a pop-up window that allows you to select a video to upload. Alternatively, you can drag and drop your video file on top of the UPLOAD button here. This will also upload your video. This attaches the video to your new post. Your video should be in the MP4 or MOV format, 1GB or less, and no more than 15 minutes long. Click tags at the bottom-left corner of the video if they apply to your video. You can choose +OC, +SPOILER, +NSFW, or select an option from the FLAIR menu (if applicable to the subreddit). OC stands for Original Content. This means you're posting an original video, and not a repost from a different source. SPOILER means your video includes spoilers about crucial plot elements of a movie or another piece of fiction. NSFW stands for Not Safe for Work. This means your video includes explicit content that wouldn't be appropriate to open in front of others. It's the blue button at the bottom-right corner of the post. This posts your video to the selected subreddit." ], "summary": [ "Open the Reddit app on your phone or tablet. Tap the New Post button. Tap VIDEO. Tap the Choose a community menu. Select a subreddit to post to. Select or record a video. Enter a title. Tap the POST button.", "Open https://www.reddit.com in your web browser. Click the CREATE POST button. Click the Choose a community menu. Select the subreddit you want to post to. Click the Image & Video tab. Click the UPLOAD button. Select your video and click Open. Add a description of your video in the text field. Add tags for your video (optional). Click POST." ] }

{ "section_name": [ "Developing a Confident Lifestyle", "Using Confident Body Language", "Addressing Fears", "Having Confident Social Interactions" ], "document": [ "Taking good care of yourself is important to your well-being. Your hygiene, attire, and health are all worth the effort, especially if you are trying to impress at a job interview or date. Appearance and first impression are very powerful. Looking sharp puts you at an advantage and makes others more receptive to you. You'll look good and confident at a glance. Spend time each day on your hygiene. Shower, brush your teeth, and apply deodorant as often as necessary. Wear clothes that you think make you look and feel good. Your self-confidence will get a boost if you wear clothes that put you at ease and make you feel comfortable. Acting in a confident manner will make you appear to be more confident, but it's also important to find value in yourself as an individual. This will give you real confidence. You are a special, talented person, and there are plenty of people who want to see you happy. If you're struggling to do this, make a list of your accomplishments. Don't be afraid to congratulate yourself. Be honest with yourself and others. When people see that you are able to trust yourself and own up to your actions, they'll like you more. They'll also be more likely to trust and believe in you. People who lack confidence are often afraid of making a mistake, or coming across as the wrong sort of person. When anxiety rises in your mind, take a deep breath and tell yourself \"I can do this. My fear isn't rational.\" Acknowledge the mistake or setback, but don't dwell on it. Once you've built up some confidence, try something you feel extra-anxious about. For many people, this may be asking a question in a large group, or admitting that you don't know something. If you lack confidence, you may be focusing on negative events that have shaped your life. Don't look at a mistake and see it as a failure. Instead, see it as something to learn from that can develop your character and confidence. Remember that every mistake is an opportunity to learn how to improve next time. Remind yourself of all the other times you succeeded. Everyone, no matter how confident or presentable they may be, makes mistakes. It is how you deal with them that really matters in the long run. This can reduce stress by letting you put stressful thoughts on paper (as opposed to just floating your mind), and the act of writing allows you to think about things in a different way. To start journaling, try writing a list like, “Things I Feel Proud of That I Need to Remember When I Am Upset.” (This is most easily written when you are in a good mood.) These sorts of things are always true, but when we are in a bad, anxious, or less than confident mood we tend to overlook them. Keeping this kind of list handy can help remind you you have things to feel confident about. For example, you can include things like, “Proud I can play guitar,” “Proud that I am a rock climber,” “Proud that I can make my friends laugh when they are sad.” The greatest source of feeling of confident has to come from you. When you feeling less than confident, ask yourself: What do I have that others don’t? What makes me a contributing member of society? What are my challenges and how can I improve? What will give me a feeling of self-worth? Remind yourself that it's unrealistic to think you should be perfect all of the time. If you find yourself becoming anxious before an interview, for example, take five minutes before you go into the interview to try some of these stress management and confidence building techniques. Remind yourself you're prepared and are being interviewed for a reason. Stretch your arms up high and wide, then hold them on your hips. Shake out your body a bit to loosen up and take a deep breath. Strongly exhale and remind yourself that you can do this.", "She may hang her head low, slouch, take up as little space as possible, and avoid eye contact. This posture is associated with submission and anxiety. This body language reinforces and sends the message that you are nervous, submissive, and lack confidence. Changing your posture and body language will alter the impression you make on others, their behavior towards you, and eventually your own perception of yourself. If you're not comfortable trying some of these techniques in public, practice them in a mirror or film yourself until you feel a bit more comfortable. You could also practice with a good friend and get some feedback. Stand and walk with your shoulders pulled back and level. Keep your chin level, with your face pointed straight ahead. Walk like you own the world, even if you don't feel like you do. Doing this will make yourself look poised because many people slouch. Pretend you are hanging from a string attached to the top of your head. Try keeping your head from moving around anxiously by choosing a fixed point to look at. Focus on the point, rather than moving your head. Anxious people often shift their weight from side to side, fidget, or tap their feet. Try standing with your feet at hip's width apart. Balance your weight across both legs. Balancing, or planting, your feet will keep your from feeling like you need to be on the move. Keep your legs balanced even when you're sitting. You'll appear anxious if your legs are twisted around or tapping. Fight the urge to lean forward in your chair or tuck your arms under your armpits. Instead, be expansive and fill out the space around you. This is called power posing. Studies have shown that people who power-posed before interviews felt and came across as more confident. Here are a few simple power poses to try: When sitting down, lean back in your chair. Use the armrests if they're available. Stand with your legs shoulder-width apart and place your hands on your hips. Lean, don't slouch, against walls. This will unconsciously make it appear as though you own the wall or room. If you need to get someone's attention, touch the person's shoulder. You'll need to consider the situation and interaction to gauge how appropriate physical contact is. For example, if you can get a person’s attention by simply calling her name, physical contact may come off as a little too forward. But if you are in a loud, crowded venue trying to get someone’s attention, a light touch on the shoulder can draw her attention to you. Remember the touch should be light. Too much pressure could come across as being too dominant as opposed to calm and confident. While standing or sitting, keep your hands mostly still. Confident positions usually leave the front of your face and body open, instead of closing them off from others. Here are a few suggestions: Clasp your palms together behind your back or behind your head. Stick your hands in your pockets, but show your thumbs. Steeple your fingers together and rest your elbows on a table. This is a very assertive position, best used for negotiations, interviews, and meetings. Emphasizing every word with a hand gesture can come across as anxious or energetic, depending on your culture. Go with the occasional, controlled gesture instead. Keep your arms at waist level and make most of your gestures within that space. This will make you look more credible. Use an open, relaxed palm in social contexts. A rigid palm or fist is very aggressive or dominant, typically used by politicians. Keep your elbows at your side. Gesture with your hands slightly to one side, to avoid blocking your body.", "Sometimes people become hyper aware of themselves and worry they're coming across the wrong way which can make other people think poorly of them. Everyone feels fearful and nervous from time to time, and this is normal. But, if you are feeling fearful to the point that it affects your daily life and interactions, it may be time to address some of these fears. What is your body telling you? Is your heart racing? Are you sweating? These are all autonomic, or involuntary, bodily responses that are meant to ready us for action (like fight or flight), but sometimes these bodily sensation can create more fear and worry. How is your body feeling? Ask yourself, “What about this situation is making me nervous and fearful?” Maybe you are worried about sitting in the wrong seat at a nice dinner or you will say the wrong thing and you will be embarrassed. Determine if this fear is helping you in some way or if it's keeping you from doing things or living your life. Some other things you can ask are: What am I afraid of happening? Am I sure it will happen? How sure? Has it happened before? What was the end result of it happening before? What is the worst that could happen? What is the best thing that could happen (that I may miss out on if I don’t try)? Will this moment affect the rest of my life? Am I being realistic with my expectations and beliefs? If my friend were in my shoes, what advice would I give her? Taking a few deep breaths can be powerful and help you keep your anxiety in check. Deep breathing slows your heart rate. If you can, try placing your hand on your belly and taking deep breaths so that only your hand on your belly moves, but not your chest. This is called, “Diaphragmatic Breathing.” Deep breathing can help you relax and reduce your anxiety. Many times we feel nervous and anxious when we feel we are not in control. If you are going into an anxiety producing situation, take a few minutes beforehand to do a few minutes of meditation or journaling before going into the situation. This way, you will be in a calmer state to start. If you have persistent, nagging thoughts that are leading to anxiety, you may feel like you have no control. Meditating and mindfulness lets you acknowledge a persistent, nagging thought then let it go. Write down the thought that causes fear or anxiety. Ask yourself questions to evaluate where the fear comes from. Doing this will let you keep track of your thoughts and fears, identify patterns, think about the fear in a different way, and help remove it from your mind. Though you may not be able to in the moment, write it down later. The point is that you do it and get to the source of your fear.", "Maintaining eye contact while you are talking, as well as when the other person talks, is a sign of confidence and interest. Never check your phone, stare at the floor, or keep scanning the room. This can make you appear rude, anxious, or even discomforting.Try to keep eye contact for at least half of your interaction. As a start, try to make eye contact with someone long enough to find out what color eyes the person has. A solid handshake can instantly make you seem confident and self-assured. Extend your hand to offer the handshake as you approach someone. Grip the other person's hand firmly, but not painfully. Pump up and down slightly for two or three seconds, then release. If you get sweaty palms, keep a tissue in your pocket. Wipe your hand before you offer it. Never give a limp or \"dead-fish handshake.\" It can make you appear weak. If you tend to jumble words in an attempt to rush through what you're saying, slow down. Pausing a second or two before you speak gives you time to plan your response, making you appear more relaxed and confident. When you slow down, your voice will also seem deeper. This can make you seem confident and in charge. Smiling can instantly make you appear warm, friendly, and approachable. Studies have shown that people like and remember other people that smile at them. If you have trouble keeping a natural smile, just flash a brief smile and return to a more neutral expression. Laughter is another good way to display and boost confidence, when appropriate. Avoid a constant giggle, which can come across as nervous or overbearing. If you find yourself constantly apologizing, even for trivial things, break out of the cycle. You'll learn to feel and act more confident. Tell your close friends you're working on this. After you apologize to one of them needlessly, say \"wait, no, I don't need to apologize!\" If you can joke about it with them, it may reduce your fear of insulting someone. On the other hand, accept compliments gracefully. When someone compliments you, smile and say \"thank you.\" Do not respond by putting yourself down, or downplaying your accomplishments (\"It was nothing\"). Treating others with respect shows that you value them as people, you're not threatened by them, and you're confident in who you are. Instead of gossiping about someone, avoid engaging in the drama. This shows that you're comfortable with who you are. Chances are, other people will learn to respect you and become inspired. People will also probably stop dragging you into dramatic or tense situations since they know you won't become involved. Go out to a party or social gathering to practice some of these techniques. Remember, you do not have to approach and become friends with everyone at the gathering. Even if you just engage with one person all night, you should consider this a win. If you're not comfortable going out to practice and have instead been practicing at home, enlist a friend's help. For example, you might ask your friend to be your audience or interviewer if you're preparing for a presentation or interview. If you feel comfortable with it, invite the friend along to the presentation. This can help you by focusing your attention on your confidant, your friend, rather than the people in the room." ], "summary": [ "Look and feel your best. Appreciate yourself for who you are. Learn to manage your fear. Create a confident mentality. Start journaling. Ask yourself confidence-building questions.", "Picture what a person lacking in confidence looks like. Stand tall with your head high. Learn to stand still. Take up space. Use touch effectively. Keep your hands in confident positions. Use hand gestures carefully.", "Understand how fear affects your confidence. Check in with your body. Evaluate what you're afraid of. Learn to deal with your fear through deep breathing. Practice meditation and mindfulness. Write down what you're afraid of.", "Make eye contact. Shake hands firmly. Speak slowly and clearly. Smile often. Stop apologizing. Treat others with respect. Practice these new social skills." ] }

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

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

{ "section_name": [ "Emptying the Refrigerator", "Absorbing Excess Odors", "Cleaning the Refrigerator" ], "document": [ "The easiest way to clean the refrigerator thoroughly is when it’s empty. It’s also important to clean the freezer too, because the fridge and freezer share the same air, meaning the fish smell could have invaded the freezer too. To preserve the food while you work, you can: Store it in coolers with ice packs Transfer it to a friend’s or neighbor’s fridge Leave it outside if it’s cold enough To ensure that the fish smell, or some other bad smell, doesn’t come back when the fridge is clean, locate the source of the smell and throw it out. While you're at it, throw out any food that’s gone bad, moldy, or rotten. Smell every morsel of food in the fridge to check for fish smell as well. Items that weren't sealed and stored properly could have picked up the odor. Throw out anything that smells like fish. Getting rid of a fish smell in a refrigerator means some serious cleaning and airing out, and you don’t want to waste electricity while you do this. The best way to conserve electricity is to unplug your fridge once all the food is out. Once you turn the fridge off, make sure you leave the doors open until it has completely defrosted, otherwise you could get mold. Fish smell could have permeated the entire fridge, and the best way to get rid of it is to clean every surface. Fridge drawers, shelves, and racks are removable, and they’ll be much easier to clean if they're out of the refrigerator. To keep these items out of the way, place them on the counter or on top of the fridge until you're ready to tackle them; try to stay organised and separate the ones you have cleaned by putting them back in the fridge.", "When the refrigerator and freezer have had sufficient time to air out, return the drawers, shelves, and racks to their original positions. Plug the appliance back in and let it cool down. Most refrigerators will need about six hours before they're at the correct operating temperature, and up to 24 hours before they're ready for food. An odor absorber will help remove any traces of fish smell that may still be lingering. Place the odor absorber in the fridge as soon as you turn it back on. Close the doors and leave the odor-absorber inside for 24 hours before replacing the food. Odor-absorbers you can use include: Baking soda sprinkled on two large plates. Place one plate in the fridge and one in the freezer. Two bowls filled with fresh coffee grounds. Place a bowl in the fridge and in the freezer. Newspaper sheets crumpled up and stuffed into the open spaces of the fridge and freezer. Bowls filled with lighter-fluid free charcoal. Place one bowl in the fridge and one in the freezer. After 24 hours, pull the odor absorber out of the refrigerator and freezer. Return the food you’ve had stored to the fridge. Once the fridge is organized, you can put a bowl or plate of baking soda or coffee grounds back into the fridge. If you continue to use baking soda or coffee grounds as odor absorbers in the fridge, replace the odor absorber with a fresh batch every month. There are a few ways you can keep your fridge clean and odor-free, and one of the most important is to clean spills immediately. You should also use foods before they go bad, and throw out foods as soon as they start to go off. Another important element in fighting fridge odors is storing foods properly: Store leftovers in airtight containers Transfer open foods like fish and meat to airtight containers or sealable bags Make sure all lids are secured properly Seal freezer bags and other bags properly before storing them", "Fill a bucket with hot water. As the water is running, add about five drops of a liquid dish detergent. Swish the water around so suds form. Dip a sponge or cloth into the soap and water. Wring out the excess, and clean every inch of the interior surface of the fridge and freezer with the soap and water solution. Re-soak and wring out the sponge frequently as you clean. When you're finished, fill a bucket with plain water. Use a clean sponge to wipe down the surfaces with the clean water. There are a number of cleaning solutions you can use to clean your refrigerator, and most of them are basic household cleaning products. Depending on what you have available and your preferences, you can mix in a bucket: Equal parts water and white vinegar ½ cup (118 ml) of bleach mixed with 1 gallon (3.8 L) of water Baking soda mixed with enough water to make a paste 1 quart (946 ml) of water mixed with ¼ cup (55 g) of baking soda and a few drops of liquid dish detergent Dip a sponge or cloth into your cleaning solution. Wring out the excess. Inside the fridge and freezer, wipe the sides, top, bottom, and any shelving, trays, and other surfaces. Dip the sponge back into the cleaning solution frequently to keep it saturated. When you're finished, fill a clean bucket with water. Wipe down the surfaces with plain water to remove excess cleaner. Use a dry microfiber cloth, rag, or towel to wipe down all the interior surfaces of the refrigerator and freezer. This will help prevent water spots from forming, and speed up the air-drying process. When the fridge and freezer have been thoroughly cleaned and wiped with water, leave the doors open and let them air out. You may need to tie the doors to something nearby to secure them in the open position. Air out the fridge and freezer for at least two hours, and as long as two days if you can. When the doors are open, don’t leave children and pets unattended in the room to prevent them from getting stuck. Follow the same process for the drawers, shelves, and racks that you used for the rest of the fridge. Start by cleaning the surfaces with a soap and water mixture, and then wipe them with water. Wipe the surfaces with the disinfectant solution, followed by water. Finally, rinse the components under running water. When you're finished, set the drawers, shelves, and racks aside to air dry. Leave them out of the fridge while it airs out." ], "summary": [ "Remove all the food from the fridge and freezer. Throw out tainted or rotten food. Unplug the fridge. Remove the drawers, shelves, and racks.", "Assemble and plug in the refrigerator. Place an odor-absorbing material in the fridge and freezer. Return foods to the chilled fridge and freezer. Prevent future smells.", "Clean the refrigerator with soap and water. Mix a disinfectant cleaning solution. Disinfect the refrigerator and freezer. Towel dry the surfaces. Air out the fridge and freezer. Clean and disinfect the drawers, shelves, and racks." ] }

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

{ "section_name": [ "Making Your Own Sparkle Products", "Using Professional Products", "Adding Sparkle with Accessories" ], "document": [ "While there are many sparkling hair products on the market, you can easily make your own glittery hair products at home. Simply mix cosmetic grade glitter with your favorite hair gel. You can then use your hands or a hair color brush to apply it to any hairstyle. Perfect your ponytail by adding glitter gel to the tips. Sweep a hair color brush over your braid to add some sparkle to an everyday hairdo. Eyeliner comes in a wide variety of colors. Many brands also include glittery or shimmery options. Using liquid eyeliner means you can have precise control over where you apply the sparkling product. Liquid eyeliner adds temporary color and sparkle to your hair, and washes out easily with shampoo. Apply a streak of glittery liquid eyeliner down the part of your hair. Use several colors of shimmery liquid eyeliner to add multicolored sparkle to strands of a low ponytail. Apply a lightweight hair wax or glossing balm to your roots or the area of your hair where you would like to create a glitter patch. Then gently graze over some loose glitter with your fingers, allowing some to stick to your skin. Finally, pat the glitter into the waxy residue on your hair. To add sparkle throughout, you can finish off the look by gently combing or brushing your hair from the sparkly roots to the ends of your hair. Mix one teaspoon of glitter with a pea-sized dollop of hair gel. Dust your part or hair roots with dry shampoo. Then mist the first three to six inches of your part with standard hairspray. Finally, use a flat paintbrush to spread the glitter and gel mixture in a downward motion from your roots through the first three to six inches of your part. Allow to dry and finish the look with a mist of hairspray. Make sure you avoid getting glitter in the strip of scalp in between your part.", "Glitter hairspray is an easy way to make any hair type or hairstyle sparkle. You can purchase glitter hairspray online, at your local beauty supply store, or at a drug store. Make sure you keep your eyes and mouth closed when spraying glitter hairspray. You should also avoid inhaling it. Add some sparkle to your updo by finishing your style off with some glitter hairspray. Make everyday waves glamorous by spritzing dry hair with glitter hairspray. Hair chalk is a product that provides temporary color and sparkle to your hair. Liquid hair chalk lasts 2-10 shampoos and is applied to dry hair with a foam or sponge-tipped applicator. Hair chalk compacts are applied directly to wet or dry hair, and last 1-3 shampoos. Hair chalk sticks are applied with water to wet or dry hair, and last 2-4 shampoos. Try adding a touch of sparkle to your hair by applying sparkly hair chalk to a few strands surrounding your face. Go all out by applying glitter hair chalk to a pixie cut in a ROYGBIV pattern. Multipurpose leave-in conditioners are applied to wet hair after shampooing. They condition, detangle, and leave your locks glimmering. A sparkling leave-in conditioner allows you to style your hair as normal. You can purchase a shimmering leave-in conditioner online or at your local beauty supply store. Use a gold shimmer leave-in conditioner on blonde or brown hair. Try a sparkling silver leave-in conditioner on black hair. . A sea salt shimmer spray can add a touch of sparkle as well as texture to your hair. You can use it on wet hair to enhance your existing curls or add texture and sparkle to your hair. You can also use it on dry hair for added volume and moisture. Try using it to hold an up-do in place. You can also accent your hair color by adding a shimmer spray in a complementary color.", "One way to get your mane sparkling is to dress it up with some iron-in hair charms. These hair accessories come on a sheet and are applied with a flat iron or curling iron. Peel off the hair charms and place them directly on your hair, then run a flat iron over the top of the charms to seal them into your hair. They will wash out easily with shampoo, and do not damage hair. Try placing a row of star-shaped hair charms in a headband-shaped arrangement. Consider placing a long line of metallic stud-shaped hair charms on a lock of hair near your face. A great way to add sparkle to any hairstyle is with a piece of hair jewelry. Hair jewelry comes in all shapes, sizes, and styles. It is also reusable, which means you will be able to get more out of your investment in the long run. Try a metallic gold, leaf shaped headband with a side bun for a goddess-like look. Add miniature metallic cuffs to your braid for an elegant, unique hairstyle. Try adding a sparkling hair clip to a low ponytail to add flair to your easy, everyday style. Add metallic or jeweled bobby pins to an up-do. Hair tattoos are an inexpensive, chic way to add some sparkle to your hair. They work just like a temporary tattoo for your skin. You simply lay the tattoo flat against your strands, dab with a wet cotton ball, and then peel off the paper backside of the tattoo. They wash out easily with shampoo. Add multiple hair tattoos on either side of your part to dress it up. Try applying hair tattoos continuously from ear to ear for a headband that won’t budge. Hair tinsel is a great way to add sparkle and shine to your locks. It is a relatively inexpensive hair accessory you can purchase online, at a costume store, or at your local beauty supply shop. Most hair tinsel is simply tied in at the roots of your existing locks. It can be helpful to have a friend’s extra hands when you tie in the tinsel." ], "summary": [ "Make your own glitter hair gel. Add some sparkle with liquid eyeliner. Create a sparkling hair wax. Use dry shampoo and loose glitter to add sparkle to your hair.", "Give glitter hairspray a shot. Check out some sparkling hair chalk. Go for all-over sparkle with a shimmering leave-in conditioner. Try sea salt shimmer spray", "Iron in some star shaped hair charms. Try some sparkling hair jewelry. Try a sparkly hair tattoo. Try some tinsel." ] }

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

{ "section_name": [ "Getting Help for Self-Harm", "Investigating Your Reasons for Self-Harm", "Developing Healthy Coping" ], "document": [ "The release found from self-harm is short-lived. Soon enough, painful emotions like guilt or shame creep in and prompt the need to self-harm again. This addictive, cycling quality of self-injury is partly why it is so dangerous. You may start to lose control and do more damage than you intended or actually attempt suicide. What's more, mental illnesses like eating disorders as well as alcohol and substance abuse may further reduce self-control and intensify the damage of self-injury. This behavior can expose you to bigger problems down the line. The only way to overcome self-harm is learn to cope with your emotions. The burden of keeping self-harm to yourself can become lonely. Once you accept that you need help, it's important to think about a supportive person who you can talk to. Perhaps you can choose someone with whom you have shared confidential information in the past without the person gossiping or judging you. Let your friend know that you need to talk. Try to have such a conversation face-to-face. Explain why you are telling her/him this, how you feel, and allow her/him to process the information. You might say something like this \"I have been keeping this secret for a long time and you're the only person I feel comfortable sharing it with. I have been hurting myself. It's getting worse, and I'm scared. Please help me\". If you do not have anyone close to confide in, you can talk to your school counselor, a teacher, a coach, a religious leader, a friend's parent, or your family doctor. Any of these individuals should be able to offer you support and refer you to a mental health profession in your area who has experience with self-injury. Once you have identified a therapist who might be a good fit for you, set up an appointment. One type of effective treatment strategy for self-injury is dialectical behavior therapy which focuses on teaching you to regulate your emotions, manage and tolerate life stressors, practice mindfulness, and improve your interpersonal functioning. In the first session, you can expect for the therapist to ask you basic questions about your behaviors, thoughts and feelings. He will also try to learn more about you - your life, your school/work, your family, and your background - in order to personalize treatment to fit your unique circumstances. Some adolescents may also benefit from taking part in family therapy which strives to identify barriers to your recovery and assists family members with understanding what you are going through and being more supportive. Feeling disconnected and alone in your suffering is common with self-injury. Getting involved in a local or online support group that enables you to talk with other teens who are going through the same thing can give you hope and make you feel less isolated. One particularly effective support group is called S.A.F.E., which stands for Self-Abuse Finally ends. Find a support group in your area.", "Estimates point to nearly two million teens and young adults in America who purposely injure themselves in some way. Statistics show that young women are more likely to self-injure than young men. So, know that if you are a young person who has been hurting yourself, you are not alone. There are many others out there who know what you are going through, and you can get help. It might give you hope to visit websites where you can read stories about others who have overcome the urge to self-harm. Self-injury basically means causing harm to oneself on purpose. A common example of self-injury is cutting using a knife, razor, or other sharp object. Other methods may include biting, pinching, burning, hitting, pulling out hair, or picking at wounds. Extreme cases may even result in broken bones. People who self-injure often do so in secret. Your friends or family members may be unaware of the signs because self-injurers often wear long sleeves and pants and focus the injuries on hidden areas like the limbs and torso. Oftentimes, self-injury is a release for emotional pain. You may not have role models for dealing with feelings like anger, sadness, disappointment, or frustration, or you may have been raised to hide these emotions. The harmful behavior serves as an outlet. In some cases, teens might hurt themselves because they feel numb; they just want to feel something. However, self-harm is generally followed by shame or guilt that leads to more self-injurious behavior, a dangerous and endless cycle. Try to pay attention to when you have the urge to harm yourself. What happened before you started cutting, scratching, etc.? What did you feel in your body? What thoughts went through your head? Identifying these triggers can shed insight on how to overcome self-harm when you do seek help. Research has connect self-jury to psychiatric disorders like eating disorders, borderline personality disorder, depression, anxiety, substance abuse disorder, and developmental disabilities, to name a few. You may be struggling with one of these conditions and the self-harm is merely a symptom of a larger problem. However, some adolescents engage in self-harm who do not meet the criteria for any mental disorder.", "A major hindrance to healthy coping is being unaware of what you're feeling and why. Emotional awareness, or sometimes called emotional intelligence, means you have the ability to identify and manage your emotions. Emotional awareness involves a two-step process: learning to understand your emotions and developing tools to handle them. To better understand your emotions, pay attention to how you feel in different circumstances and during different parts of the day. Notice your thoughts, physical sensations, and the urges you have in response to these. Try to label the feeling and then rate how strong each feeling is. For example, if you are going to a friend's party, you might have a slight twinge in your stomach and constantly check the time and worry about the outfit your chose. You might label it as nervous excitement and rate it an 8, because you are happy to go and hoping you have fun. Once you become better at identifying emotions, aim to describe what you're feeling to others. This helps you become better at putting emotions into words and connecting with friends, family members, and other in your life. For instance, you might tell your mom \"I'm super excited about Jason's party today!\" The second step to greater emotional intelligence is finding ways to manage emotions in a healthy way. Look for other outlets to cope with painful feelings, self-soothe, manage tension or anger, or connect you with others when you feel numb. Replace the previous self-harm objects with the materials you use to cope.Work with your therapist to equip your toolbox with practices that meet the function of your self-harm. Some examples for each category may include: To cope with emotional pain or strong feelings: express yourself by writing or journaling; draw or paint in colors that match what you're feeling; listen to music or read poems that describe your feelings; or write about the emotional pain and then tear up the paper To relax or soothe yourself: read a book; play with or walk a pet; take a calming bath; give yourself a massage; do a guided imagery exercise; meditate; or cuddle in a warm blanket or comfy clothing To manage anger: engage in vigorous exercise (e.g. boxing, swimming, running, etc.); release tension by making noises; scream into a pillow; or squeeze a stress ball or Play-Doh To overcome numbness or disconnectedness: call a friend; run ice along your arm; take a cold shower; chew something with intense flavor (e.g. mint leaves, chili peppers, etc.) After hurting yourself physically, it can be a healing practice to put effort into taking better care of your body. Make a commitment to eat healthy, balanced meals, sleep 7 to 9 hours each night, and get regular physical activity whether it be walking around your block or participating in sports at school. Not only will maintaining physical health help you feel better, but it's a first step in taking charge of loving and caring for yourself again. Having an immediate go-to in the face of an urge to self-harm can keep you on the road to recovery. In addition to any tools in your toolbox, you might also identify a serene place - the more, the better - where you can go to overcome an urge. This place can be physical, such as the swing in your backyard or the comfy pouf in the corner of your bedroom. Or, your place can be mental, such as a peaceful meadow or a favorite childhood hiding spot." ], "summary": [ "Understand why you should stop. Confide in someone you trust. Seek help. Participate in therapy. Join a support group.", "Accept that you are not alone. Recognize what self-harm is. Look for triggers. Know that self-injury can be a symptom of a bigger issue.", "Strive for emotional awareness. Create an emotional management/ stress relief toolbox. Push for good physical health. Locate a place internally or externally where you feel safe." ] }

{ "section_name": [ "Seeing How You Are Together", "Seeing How He Treats You", "Seeing How You Feel" ], "document": [ "If he’s the one, then you should come to think of him as your best friend, as the person that you can tell anything and the one you feel the most comfortable opening up to. If this is the person you want to spend the rest of your life with, then you should feel this way. Of course, if you have many close friends, then it can take a while to get here, but this is the feeling you have about him. If you feel like he’s your romantic partner but like you can’t really open up to him, then he’s not the one. Everyone has communication problems, but if you feel like you and the guy can barely talk to each other without fighting or misunderstanding each other, then he’s not the one. If he gets angry every time you try to have a serious conversation, then he’s not the one, because he’s not willing to have an open, honest relationship with you. If you avoid bringing up serious topics or things that are bothering you because you know he won’t do anything about it, then he’s not the one. If you feel like he barely listens to you or even looks at you when you try to tell him something important, then he’s not the one. You may not think this a big deal when you first start dating each other, but once you’ve been together for a long time, it’s important that your man gets along with your friends and family. These are the closest people to you and they share at least some of your values, and if he can’t get along with a single one of them and doesn’t even try, then he’s not the one. Of course, it may not be possible for him to get on with your friends and family 100%, and there may be a few people he just can’t click with. You may also have a particularly difficult family to please, and that’s fine. The most important thing is that he makes an effort—if he doesn’t get along with the people you care about and seems fine with it, then he’s not the one. The best part about being in a meaningful relationship with your soul mate is that you really do complete each other in some way and make each other feel better when you’re together. Your man should make you feel like a better person and should encourage you to grow and reach your potential. If you feel like he puts you down and makes you worse instead of better, then he’s not the one. Think about how you’ve changed since meeting him. Have you become more driven, more motivated, or just a happier person, or have you started feeling more down on yourself and less capable of fulfilling your potential? If he’s slowed you down, then he’s not the one. Of course, it’s important that you encourage him to be better, too. If you want to spend the rest of your life with this person, then you have to make sure you see eye to eye on a lot of things. This doesn’t mean you have to share the same religion or the same political affiliation, and there’s something to be said for opposites attracting, but if you feel like his take on the world is so different from yours that you can’t see eye to eye on a single thing, then he’s not the one. If you’re a true optimist and he is always complaining and bringing you down and can’t find something to be happy about, then he can still be the one, but you have to ask yourself if this is something you’re willing to take for the rest of your life. If you believe in charity and helping others, while he thinks it’s a waste of time, then you have to think about how important this is to you. Though political affiliation alone isn’t a reason for a break-up, if being a liberal is very important to you and is a big part of who you are, then you may need to ask yourself if you want to spend the rest of your life who is opposed to so many of your ideas. This is the bottom line. If he’s the one, then he should love and appreciate the person who you are. He shouldn’t tell you he wishes you were skinnier, dressed more sexy, talked less, or stopped doing the things you care about. Though you can work on growing together and addressing your mutual flaws, he should like who you are at your core and should encourage you to be the person you want to be instead of trying to change you. If he doesn’t really get you, criticizes you for having opinions or wanting things that are different from what he wants, then he’s just not the one. If you find yourself trying to change just to please him, then he’s not the one. If he doesn’t give you the basic respect you deserve, then he is not the one.", "Everyone flirts a little bit here and there, and if you flirt every once in a while in a harmless way, it’s not the end of the world. However, if your man is constantly flirting with other girls, talking about other girls, and disrespecting you by checking other girls out, then he’s just not the one. You can’t make excuses for him and can’t convince yourself that he doesn’t mean anything by it; if he really cared about you, then he would never show this type of behavior. It goes without saying that if he cheats on you, then he’s not the one. It’s one thing if he cheated once and deeply regretted it and you’re working to forgive him and another if he’s a serial cheater. If he repeatedly cheats on you, then the sooner you get out, the better. Even if he doesn’t cheat on you and it doesn’t go past flirting, the fact that he would do it in front of you or in front of your friends is a sign of major disrespect. If he’s the one, then he should be proud to show you off, to hold your hand or have his arm around you in public, and to spend time with you when he’s also with his friends or family. If he always makes up excuses about hanging out in public or having you meet his friends, then he’s not looking for a serious relationship. If he’s eager to hang out in your bedroom but won’t go to the movies with you, then he’s not the one. Don’t make excuses for him or think he’s really busy when he doesn’t want to go out with you. If he really cared, he’d make the effort. If you’ve been seeing each other for a long time and he’s never mentioned going out and meeting his friends, then he doesn’t take you seriously. Of course, this doesn’t mean that you should make him change who he is, but that, if there’s certain behavior you’d like him to change, such as flirting with other girls or not calling you back, that he should be willing to do that for you. If he’s stubborn and absolutely refuses to change in ways that would make him a more caring, considerate boyfriend, then he’s not the one. It’s not easy for a man to change, but he should at least be open to a conversation about it. If he gets angry if you even mention something you’d like him to change, then he’s not the one. If he’s the one, then he should respect your love for running, your hard work in nursing school, or all the time you spend writing songs. He doesn’t have to participate in all of these hobbies, but he should ask you about them and be impressed that you’re putting in the effort and that you care so much. If he’s the one, then he should be appreciative of the person who you are and the person you want to be. If he puts down your hobbies and makes you feel like they’re not important, then he’s not the one. If he puts down your goals and makes you feel like you can’t achieve them, then he’s not the one. This is one of the most important signs that he’s just not the one. If he can’t go an hour without lying to you and you find yourself constantly catching him in a lie, then he’s not the one. If he lies about everything from where he’s been to what he had for lunch, then it’s a sign that he’s keeping secrets from you and that he can’t be trusted. If he lies to you, then he’s just not the one. If you have evidence that he’s been lying and he denies it when you call him out on it, then that’s a red flag, too. If he respects you, then he should give you his honesty instead of making you look like a fool. Think about it. If he was really the one, would he feel the need to be dishonest? If he’s really the one, then he’ll be there for you when the going gets tough just as much as he would when you were having the time of your life. If he’s there for the parties and the fun road trips and falls off the radar the second your grandmother gets sick, then there’s no excuse for it—he’s just not the one. True love means being with a person through the good times and the bad, and if he flees the scene every time you’re struggling, then he’s not the one. Sure, he may be the perfect gentleman when you’re on a fun date or just chatting over the phone. But if he has nothing to say or has to go when you’re having a family crisis or lost your job, then he’s not the one. You can find someone who will be there for the hardship, too. If your man is abusive, then there are no ifs, ands, or buts about it—you have to get out of the relationship, and fast. There is no making excuses like, “He’ll never do it again” or “He really loves me, he just has a lot of problems,” when it comes to physical or emotional abusive. If he puts a hand on you and hurts you, then he is definitely not the one, and you should get out of the relationship as soon as you can. Nobody said it was easy to leave a man who is abusive, especially if you’re afraid of leaving him. However, you need to talk to your friends and family and get some help in leaving him as soon as you can and as safely as possible.", "Many people have this idea of “the one” as being this perfect, god-like person who will solve all of your problems and make every day of your life a fairy tale. However, the real way to know if you’re with “the one” is to see that you’re with a person you love whose flaws you are able to accept. If you’re able to deal with the loud belching, the bad taste in music, or the messiness of the man you’re with instead of cringing every time he does something you deem imperfect, then he’s the one. This doesn’t mean that you can’t talk about having him change some of his flaws, like learning to clean up better. But if he’s not the one, then you probably can’t stand his imperfections. If you’re with the one, it doesn’t mean you’ll be feeling butterflies 24/7, contrary to what you may think. However, if he’s really not the one for you, then you won’t feel a thing when you get ready to meet him or come home to him. You should feel a sense of excitement and expectation when you’re about to see him or spend time with him if he’s the one. If you don’t feel any kind of joy about seeing him, then you may be looking at him more as a friend, or may just have gotten bored with him. The next time you get ready to see him, ask yourself how excited you are. Does your heart race a little? Have you been looking forward to it all day? You don’t have to be over-the-moon happy every single time you hang out, but it should be something you look forward to for sure. If he’s the one, then you should already be thinking about living the rest of your life with him, whether this means getting married, having kids, and all the traditional things, or if it means being life partners and exploring life together. If you look forward a few years, or even think about what you’ll be doing next summer, and can’t imagine him being by your side, then you know he’s not the one. Another sign that he’s not the one is that he’s never mentioned a future with you in it. If he gets nervous or changes the subject every time you bring up the future, then it’s a sign that he’s not serious about you. Try to imagine your life in ten years, as crazy as that may sound. Does it seem impossible to picture him by your side, or not by your side? If you absolutely can’t see it, then he’s not the one. If he’s the one, then you should feel like you’re able to be yourself around him, instead of having to dress up or fit a certain role in his life. You should be able to look like yourself, talk like yourself, and express your views without worrying that you’ll upset or disappoint him. Though you can feel a little bit nervous just because you like him, you know he’s not the one if you’re constantly stressed out, anxious, or worrying about how he feels about you. If you’re constantly worried that something you say will upset him or set him off, then he’s not the one. If he’s the one, then you should feel comfortable telling him the truth, whether this means where you’ve been or what your worries about the relationship are. You shouldn’t feel like every little thing you tell him will make him angry, jealous, moody, or just reserved. If he really cares for you, then you should feel like you can tell him anything without making you feel afraid or anxious. If he makes you feel scared every time you want to tell him what’s really on your mind, then he’s not the one. If you feel like you have to lie to protect him or to keep him from getting angry, then he’s not the one. If you feel like you can open up to him about your doubts and that he will listen and take you seriously, then he may be the one. You can sit down with your best friends and family members and you can go down a million checklists about whether or not he’s the one, but in the end, you’re the only person who can figure this one out. It can be helpful to turn to sources like wikiHow for advice, but at the end of the day, you’ll be the only person to know if the guy is not the one, no matter what anyone else says. Remember that what is perfect for your best friend or favorite aunt may not be great for you; people can help you, but they can’t make the decision for you because you’re different people with different needs. However, one sign that he may not be the one is that you’re on this page. If you’re already having your doubts about whether or not he’s the one, then you may have a problem. As corny as it sounds, you’ll know whether or not he’s the one in your gut. It’s an intuitive feeling that you sometimes can’t explain. There may be a chance that you already know he’s wrong for you in your gut, but are looking for confirmation." ], "summary": [ "Know he’s not the one if he’s not your best friend. Know he’s not the one if you can barely communicate. Know he’s not the one if he doesn’t get along with your friends and family. Know he’s not the one if you’re not better together. Know he’s not the one if he doesn’t share your values. Know he’s not the one if he doesn’t love you for who you are.", "Know he’s not the one if he’s always flirting with other girls. Know he’s not the one if he doesn’t want to be seen with you. Know he’s not the one if he’s not willing to change. Know he’s not the one if he doesn’t respect your hobbies, goals, and dreams. Know he’s not the one if he can’t be honest with you. Know he’s not the one if he’s not there for the hard times. Know he’s not ever the one if he’s abusive.", "Know he’s not the one if you can’t embrace his flaws. Know he’s not the one if you don’t get excited to see him. Know he’s not the one if you can’t see a future with him in it. Know he’s not the one if you don’t feel comfortable around him. Know he’s not the one if you can’t be honest with him. Know that in the end, only you can know whether or not he’s the one." ] }

{ "section_name": [ "Tattooing Yourself", "Choosing a Design" ], "document": [ "Dip a cotton ball in rubbing alcohol and thoroughly wipe down your skin. This helps remove dirt and grease that might prevent the pencil from actually showing up on your skin. Let the rubbing alcohol air-dry completely before you start drawing. You can blow on the rubbing alcohol to get it to dry faster, but don’t wipe it off. A sharp tip won’t leave much of a mark, plus it could irritate your skin. Instead, pick a pencil that has been used and that hasn’t been sharpened recently so that the tip is more rounded. If all you have is sharp pencils, rub one on some paper until the tip is worn down a little bit. The larger the surface area of the lead, the easier it’ll be to draw on your skin.", "The most popular place for a temporary tattoo is somewhere on your arm so it’ll be easy to put on and enjoy. But, you could also put one on your ankle or the front of your shoulder. If you want one in a harder to reach place, like your back, you’ll need to ask a friend to help you. to create a one-of-a-kind temporary tattoo. If you want to express your artistic side, drawing your own tattoo is a nice way to ensure that no one else will have the same design. Take one of your favorite drawings and scale it down so it is tattoo-sized, or take some time to draw something completely new. Because you’ll be working with pencil, it’s best to make a design that doesn’t have too many thin or intricate lines, just because it’ll be harder to get those to show up on your skin." ], "summary": [ "Use rubbing alcohol to clean the area where the tattoo will go. Opt for a pencil with a rounded tip rather than one that is sharp.", "Pick a place for your tattoo that you’ll be able to easily see. Design your own image" ] }

{ "section_name": [ "Joining a Country Club", "Choosing a Country Club" ], "document": [ "Many country clubs offer different levels of membership, and each level has different costs associated with it. Regular or full members will have unrestricted access to the country club's services and grounds, but this level of membership also carries the most expensive fees. House or social members have limited access to many of the grounds. Some parts of the club, like the restaurant and pool, might still be open without restriction, though. Nonresident members pay the least amount in fees, but the club only opens certain services to them. The amount of time you can use those services and grounds will also be restricted. Many posh and executive country clubs will only allow you to join on referral. In these instances, it is best to look for 1 or 2 sponsors before you fill out the application. In many cases, these referrals come from your friends or work associates. The sponsor and co-sponsor will usually need to submit a letter of recommendation in your favor. If you don’t know anyone who belongs to a country club, ask around at your work to see if someone is a member. Get to know that person and then, when you feel comfortable, ask them for a recommendation. In most cases, applications can be obtained by contacting the Membership Director of whichever country club you’re looking to join. This application will ask for basic contact information, a photo ID, and the names of your sponsors. The application will also ask about your family and hobbies. Additionally, many country clubs will require you to agree to a credit and background check. These checks are done to verify that you will be able and likely to pay your membership. Some country clubs make the application available on their website. A poor credit rating will decrease your odds of acceptance. Once your application, background check, and credit check clear, you will be asked to schedule an interview. It takes about 2 weeks for the club to process your information and set up an in-person interview. You’ll speak with a few current members about a wide range of topics, such as your background and how you plan on using the club’s amenities. Once they’ve completed the interview, the membership committee members will speak with the Board of Directors and could potentially recommend you for admittance. This is why it’s incredibly important to give a good impression to the interviewers. During or after your interview, you might be invited to tour the grounds and test the facilities. Touring the grounds will give you an opportunity to meet the members. Both you and the voting members will get a better idea of whether you'll fit in with the others at the club. If you already know one of the members, you might be able to tour the grounds before you have to submit the application or sit through an interview. Once the interview process is done, you’ll have to wait about 30 days for a response. If the voting board of the country club accepts you for membership, you'll get a call or letter with congratulations and an invoice. Initiation fees are a one-time payment that could range anywhere from $1,000 to $100,000 depending on which club you’re trying to join. If your application is rejected, you will need to start the process over with a different country club. Some clubs may give you a reason for rejecting your application, but not all country clubs will do so. One reason a club might reject you is because it didn't get a great impression of you from the interview. Applying to the same club more than once is not recommended unless the circumstances you were rejected upon change. For example, the club could come under new management, in which case it would be okay to re-apply for admission.", "Before you can join a country club, you'll need to find one. The easiest way to find a club is to get a recommendation from someone who already belongs to one, but you can search for one on your own, too. If you don't know anyone who currently belongs to a country club, you can find a club by going online. Using search terms like \"country clubs near (your zip code)\" will turn up a decent number of results. It's best to do some shopping around to determine which club is the best fit for you and your family before committing to one. Make sure to pay attention to the main costs, like the initiation fee (if applicable) and annual membership dues. Most clubs will list their prices on their website, so you can get all of this information without contacting the clubs themselves. Reach out to the clubs if you want to clarify any specific costs. Some clubs expect you to spend a minimum amount of money on food and amenities each month. Others may also require or request additional money for various improvements to the club. It's also be a good idea to ask a current member of a club how much the cost of membership has risen over the past 5 years. Beyond cost, ask yourself what you want from your club membership. Make sure that the activities, amenities, and social opportunities you seek will be available to you at each club you check out. If you have young children, see if you can find a club with a playground or one that offers tennis and swimming lessons for your kids. Other activities for kids include arts and crafts or cooking classes. Many clubs have enough to accommodate people of all ages. Working class country clubs are less pricey than their posh counterparts. Most of the members have working-class jobs as opposed to holding executive positions. Additionally, more reasonably priced clubs can have activities for the whole family, not just golf. Joining a working-class country club is almost always free, but you may need to pay yearly dues ranging between $1,200 and $5,000. A pricier club will have more amenities, such as a spa or an Olympic-sized pool. These clubs also offer more in terms of dining options." ], "summary": [ "Inquire about the different membership levels. Find a sponsor to give you a referral. Fill out the application. Attend an interview with membership committee members. Tour the grounds with the membership committee members. Pay the initiation fee invoice if you’ve been accepted.", "Search for country clubs in your area. Check multiple clubs in your area to get the best price possible. Research possible hidden fees. Find a club that offers activities and amenities that are important to you. Look at working class country clubs for more affordable prices." ] }

{ "section_name": [ "via a Windows Operating System", "via a Mac Operating System" ], "document": [ " Click the File tab on the standard toolbar and select Save As. Enter a name for the PowerPoint file and, in the Save as Type menu, select Windows Media Video. Depending on the length of the video copy of your PowerPoint presentation, the amount of effects and transitions used, and the system processor, the conversion may take several minutes to complete. Right-click the file and select properties from the pull-down menu. Click the general tab in the properties dialogue box to view the size of the file in megabits. Verify that the file size is not more than 1,024 MB. Open the video copy of your PowerPoint presentation in any media player application. Click the file tab on the menu bar and select Properties from the file menu. Click the Details tab to view the exact length of the video file, making sure it does not exceed a run time of 20 minutes. For Internet Explorer, click the Tools icon located in the far right corner of the browser window, next to the Home and Favorites icons. Select Internet Options from the pull-down menu. Click the Privacy tab in the Internet Options dialogue box and click the Settings button in the Pop-Up Blocker menu. Enter https://www.facebook.com/ in the field labeled Address Of Website To Allow, press enter and click the close button. An exception for Facebook has been added to Internet Explorer. For Firefox, click the Tools tab in the menu bar and select Options from the pull-down menu. Click the contents option from the menu in the Options dialogue box, then click the exceptions button. Enter https://www.facebook.com/ into the field labeled Address Of Website and click OK. An exception for Facebook has been added to Firefox. For Google Chrome, click the image of a wrench located in the upper-right corner of the browser window to access the browser options. Click Under The Hood located in the panel on the left. Click the Current settings button at the top of the page and click the manage exceptions button in the pop-ups menu. Type \"Facebook\" into the empty field labeled Pattern and click enter. An exception for Facebook pop-ups has been added in Google Chrome. The video upload dialogue box will open. The Terms of Agreement window will open. Read the Terms of Agreement and click the \"I Agree\" button to begin the upload process. Depending on the size of the video and your Internet connection speed, the upload process may take several minutes to complete. The video copy or your PowerPoint presentation is complete.", " Make sure that the file size is not too large. Confirm that the length of the video fits the parameters designated by Facebook. \" " ], "summary": [ "Open the PowerPoint presentation that you would like to upload. Save the PowerPoint presentation as a Windows Media Video file. Confirm that the size of the video file does not exceed the maximum allowed by Facebook. Make sure the video is not too long. Set your web browser to allow pop-ups from Facebook. Log in to Facebook using your username and password. Click on the Video option in the Share menu and select the option to \"Upload a video to your hard drive\" to begin the download process. Locate the video copy of the PowerPoint Presentation and double click the file to begin the upload process.", "Open up PowerPoint for your Mac and select your video. Choose \"Make Movie\" from your file menu. Name your file and save it to your computer. Log in to Facebook using your account information. Click onto the \"Upload Photos/Video\" tab above your status bar. Select the PowerPoint video that you would like to upload and click \"Open. Once the file has transferred, write any comments you would like to appear in the caption box. Click the \"Share\" button." ] }

{ "section_name": [ "Google Calendar", "Bravenet", "Adding the Calendar HTML Code to Your Blog", "Localendar" ], "document": [ "\" You will be taken to the calendar design page by Google. Using Google to create your calendar offers the following benefits. Access your calendar using the link above your Gmail inbox. Create private calendars for personal use as well as public calendars. Merge calendars so information from different sources is combined in 1 calendar.", "Your online calendar can have the following features. Display your calendar in multiple views including daily, monthly and weekly. Allow others to access details to events organized by you and share information about their own events. Customize your calendar with different themes. Create reminders that can be emailed to you and your guests when an event date is approaching.", " Give a gap of 1 empty line before and after the code to set it apart from the rest of the HTML on your blog. You should see the calendar displayed in the area where you added the code.", "You can create 3 types of calendars with the following calendar tools. Personal: the personal calendar allows you to schedule personal tasks, publish local events on your blog and check the weather to make sure there will be no conflict in your plans due to weather conditions. Group: you can give your blog visitors some permission to edit the group calendar. This type of calendar is ideal for planning parties, sports events and other social gatherings. Organization: the organization calendar is suitable for office events. It allows workers to participate in forum discussions so they can decide when they want to arrange a company event." ], "summary": [ "Go to the Google search engine homepage and click on \"more. Select \"Calendar\" from the dropdown menu. Log in to your Google account.", "Visit the Bravenet website to create your free blog calendar.", "Copy the HTML code provided by the website that you used to create your calendar (the layout and details of the code can vary greatly depending on the calendar design). Paste the code within your blog HTML at the location where you want the calendar to appear. Save the changes that you have made and view your blog.", "Create a free calendar for your blog using the Localendar website." ] }

{ "section_name": [ "Finding Happiness Within Yourself", "Behaving Cheerfully", "Boosting Your Everyday Cheer" ], "document": [ "Being cheerful isn’t something that’s going to just come about by wishing it. To spread cheer to others, it will be necessary to actually love your life. This means finding and practicing activities that you’re passionate about. Make a list of times in your life when you were deeply happy. Include as many details as possible. Include who you were with at the time, whether you were indoors or outdoors, what activities you were doing, and perhaps even what the temperature was like. These details will be different for everyone, so it’s important to flesh out all those details. Then, look for trends in the details. Have you been most happy when you’re outdoors in nature? Or is it when you’re surrounded by people who challenge you? Notice which conditions produce the most happiness. Then, work on sharing these conditions with other people. Maximize the time you spend under those circumstances. Before you know it, cheerfulness can become natural to you. If nothing comes to mind when you think about your passions, this may take some time and effort on your part. Rest assured that everyone has the potential for passion. Experiment with many activities and situations until passion starts to emerge. Becoming cheerful requires being comfortable with yourself. You are a unique person with your own individual traits, strengths and challenges. Be proud of your abilities and strive to be happy about who you are. Avoid striving for perfection. Instead, think of yourself and your life as works in progress. This can make it easier to accept yourself. Humans are complex. Even people who appear cheerful most of the time experience a broad range of emotions throughout any given day. Don't try to force yourself to feel happy all the time. Sometimes, you might realize that being cheerful just isn’t something you’re capable of at the moment. There's nothing wrong with that. What’s most important is that you learn to accept your emotions. Learn to work with what you feel instead of trying to focus only on those emotions that you consider most positive. For example, if you are angry at someone, don't try to reject those feelings because anger is \"bad.\" Instead, accept your anger, and think about what you can do to feel better or forgive the person. If you're having a bad day, acknowledge it. You shouldn't just ignore the fact and continue trying to act happy. Then, after you've accepted the fact that you're experiencing a bad day, look for positives and think of ways to make the situation better. For example, imagine you've been laid-off from your job. That's probably upsetting for you, and it's okay to accept that. But, after the initial shock has passed, start thinking about ways to improve your situation. Make a plan to apply for unemployment, and for finding a new job. Perhaps this will be an opportunity to find work you like better. This will help you accept the complex nature of life. Faking cheer can be counterproductive. People will likely be able to pick up conflicting messages in your body language and facial expressions. So, it’s best to just let any emotions flow through you, whatever they might be. At the same time, don’t brood over a particular emotion, but instead try to learn why you are feeling it. For instance, if you are angry, that might be because you’re uncomfortable and don’t know how to express it. Or, you might have unrealistically high expectations for the situation you happen to be in. This might not be easy at first. But, by persistently trying to relate your emotions to what’s the present moment, you can learn to control them. Negative experiences can have lasting impacts on our brains work and our ability to control our emotions. This includes traumatic events and long periods of depression. Past events like these can make it difficult to be cheerful. This doesn’t mean your are completely controlled by your past. The brain and body have a certain plasticity to them. This allows us to work through negative experiences and make new, positive changes in how our minds work. Over time, you can overcome experiences that make it hard to be cheerful. If there are events in your past you can't get over, see a counselor or other mental health professional. They will listen to whatever you might be struggling with. They will also provide helpful practices or strategies for working through difficult emotions. If you can, don’t be afraid to experiment with different counselors. Sometimes it takes a while to find one who is the right fit for you. Many health insurance plans provide for a certain number of mental health visits. Check to see if yours does. Journaling has many mental health benefits that can help you feel comfortable with your past. Especially if you have traumatic events in your past, try writing in about your feelings in a journal every day. Writing about your past experiences or negative emotions is a particularly useful method for working through past traumas. Sit down and write down as many details as you can remember about the experience you have in mind. Or, just describe the emotions you are feeling in the present moment. Writing about your emotions and negative past experiences can give you some distance from them. It can also make them manageable for you in future situations. If you find this overwhelming, or it is upsetting you more than it is helping, you may need professional help. Consider talking to a counselor or therapist. Meditation and/or breathing exercises can also help you control emotions related to your past. Some psychologists have called this developing \"mindsight.\" This is an ability to make decisions about how we respond to our emotions. Sit in a comfortable place with your legs crossed and your hands in your lap. Close your eyes and take deep, steady breaths. Focus on your breathing and try let go of everything else in your mind. There are cds and mp3s available to help guide you through the meditation process. You might not be able to stop experiencing certain emotions. But you can learn to control with regard to how we let them affect our day-to-day life. Learning to meditate will help give you more control over your emotional state. Studies show that meditation helps regulate the function of the amygdala, the part of your brain that controls emotional responses. Get plenty of sleep and eat well. You need your energy and strength to feel and be your best every day. This might mean getting a little bit more exercise. Try to get at least 150 minutes of moderate exercise or 75 minutes of vigorous aerobic exercise every week. This can lower blood pressure and reduce stress and anxiety. If you want to be a cheerful person, you must to take care of your body. You must get the right amount of exercise and proper nutritional intake to feel your best.", "When you feel happy, let it show on your face! Smiling not only shows others that you are happy, but can cheer other people up, too. Further, smiling can also make you feel more cheerful yourself. Use your body to show your cheerfulness. Avoid slouching, as this can make you look tired or unhappy. Keep your posture open and relaxed. Open body language means not crossing your arms or legs. Keep your feet pointed toward the person you are talking to. Relaxed body language means keeping your muscles relaxed, especially your arms and hands. They should hang loosely at your sides. People can often tell when your muscles are tense. Use your tone of voice, speech cadence, and words to communicate your cheerfulness. Specifically: Vary your tone of voice and avoid speaking in a monotone. Speak quickly (but not so quickly that you are difficult to understand). Use positive words like \"love\" and \"great.\" Be positive and talk about others, not just yourself. Be outgoing, and if you see someone who looks like they need a friend, try to be that friend. Say hello to people you don't know, and be open if they want to talk to you. Compliment people and make other nice gestures, like bringing food to a gathering to share with others. Try to include new people in your activities and social circle, especially if they seem in need of a friend. For example, imagine someone new has joined your class or workplace who has moved from far away. You might invite him or her to have lunch with you and your friends. Chances are, this person doesn't know many people in the area yet and will really appreciate you reaching out to them.", "When you are feeling sluggish or uninspired, try to do something—anything! Staying active will help you stay cheerful. Get moving. Clean your house, do the dishes, fold some laundry, or start exercising. You will feel like you have accomplished something, and this can help you feel more positive. It's easier to be cheerful if you are enjoying life. Make sure to take some time, every day, at least once a day, to do something that brings you joy. What this will be will vary for each person, here are some suggestions: Put on your favorite song and have a one-person dance party. Go for a walk in the woods. Treat yourself to a favorite food or drink. Have a cup of your favorite coffee or a piece of pie. You don't have to plan this or wait for a certain time of the day, just do it when it feels right. Focus on the things you are grateful for in our life, and express your gratitude to others. Letting others know you are grateful for things they do that make your life better can make you happier, spread cheer, and improve your relationships with other people. You might also want to consider keeping a gratitude journal, in which you write about the things you are thankful for. Research suggests that this can increase happiness and even improve your physical health. This can include going to meetings about a cause in person or simply joining a group online. Getting involved in a social cause can be a great way to build connections with other people. It's also a good way cultivate a passion about something outside of yourself. Investing your energy in creating change in the world with other people can help you discover new passions. This, in turn, can allow you to be more cheerful in your interactions with others in general. Help someone who is in need. Not everybody is as fortunate as you are. Try to help them out by donating to charities or running a food drive. Even something simple like complimenting someone or offering a smile can improve the lives of others. to other people. When people talk to you, be a good listener. Make eye contact and acknowledge their perspectives. Listening to others with an open mind is a good way to show you are confident and cheerful. It will make other people feel cared about. In doing so, you might improve how other people are feeling. Listening to others can be a good way to get new insights about the world. It also lets you share the happiness other people might be experiencing. Don't judge other people. When you meet someone new, try to find something in common with him or her. Try to not to jump to conclusions about people based on their appearances. Judging others can make both you and the other person unhappy. Instead, assume the best about people. Avoid putting people down. Instead, encourage them to rise and accomplish their goals. Display optimism, and cheer people on. Your optimism will become contagious." ], "summary": [ "Find your passion. Be comfortable in your own skin. Accept your feelings. Look on the bright side, but be honest. Learn how negative experiences from your past affect you today. Keep a journal. Try meditation. Stay healthy.", "Smile. Use body language. Speak cheerfully. Be friendly.", "Do something now. Do things you enjoy. Practice gratitude. Get involved with a cause. Listen Be open minded." ] }

{ "section_name": [ "Avoiding Blocks And Dodges Section" ], "document": [ " For example do a front kick or push kick then turn sideways without putting your foot down and do a sidekick. " ], "summary": [ "Make good kick combinations that complement your momentum. Attack your opponent furiously for a short time then retreat backward, then repeat. Use fake kick combos. Counter attacking a counter is usually a lot easier than countering an attack." ] }

{ "section_name": [ "Encouraging Verbena Flowers", "Growing Verbena", "Starting Verbena Plants" ], "document": [ "Prune one-fourth of the plants top growth, include old flower blooms. Take care not to prune on the main stem. The next bloom will appear in 15 to 20 days. This practice will produce more blooms and wider plants. Cut a stem just below the node, or thickened place on a stem. Plant them in soil and keep them moist and shaded until they take root. Keep them in a container with as much sun as possible until you are ready to plant them in your beds. They will die with exposure to frost. Don’t overtrim them or they may not remain hardy.", "Verbena plants are prone to developing powdery mildew if they don’t get enough sun. Make sure that you are well past your last frost and the days are long. After you place them in the ground, fertilize the ground with flower fertilizer. Fertilize monthly for the rest of the growing season. Water once per week at the base of the plant, making sure they get about 1 inch (2.5 cm) of water or rain. Allow the soil to dry out before the next watering. Overwatering and watering from overhead are common mistakes with verbena care.", "They are available in zones two through eight. Since verbena seeds take a long time to germinate, you can save yourself time and space by starting with seedlings. Buying the verbena plants allows you to ask the clerks how tall they grow and compare different colors. You can find verbena plants in white, red, purple, pink or multi-colored varieties. Sew two seeds to every peat or fiber pot. Keep the soil damp but not overwatered. Use warm water to keep the soil warmer during germination. Seeds will take approximately one month to sprout. Then, start hardening them by placing them outside during the day in full sunlight." ], "summary": [ "Deadhead verbena plants after the first full bloom. Prune two to three times per season. Consider using cuttings to multiply your verbena stock, if you want to grow them again. Trim back the plant slightly in the fall if you live in a warmer locale and want to treat them as perennials.", "Choose locations for your verbena plants that get 8 to 10 hours of direct sunlight. Plant the verbena seedlings in late spring or early summer. Ensure they are planted in well-drained soil. Water to keep the soil moist during the first few weeks after planting. Change your water regimen after the verbena plants are well rooted.", "Purchase verbena starts or seedlings at a local garden store. Plant your verbena seeds in the winter if you want to grow them from seed. Grow indoors until they produce three to four leaves." ] }

{ "section_name": [ "Making a Vegan Chocolate Banana Milkshake", "Making a Basic Chocolate Banana Milkshake" ], "document": [ "If you'd like a thinner milkshake, you can use a regular, non-frozen banana. Cutting the banana before adding it to the blender will make it easier to mix together and give you a smoother drink in the end. Using frozen bananas is highly recommended. They will replace the ice cream in the milkshake. Try to get the kind used for baking. It is pure cacao and does not contain any dairy. If you really don't like the taste of almonds, you can use peanut butter instead, or omit it entirely. You can use the plain kind or the vanilla flavored kind. For a twist, you could even try coconut milk instead! For an even thicker milkshake, add in some ice cubes or frozen almond milk. Everything should be evenly combined, with no lumps, clumps, streaks or swirls. If your ingredients are not blending smoothly, pause the blender, and use a spatula to scrape the chunky mixture down the sides. For extra crunch and chocolate-y flavor, add ¼ cup (45 grams) of mini baking chocolate chips. They are typically dairy-free, but check the label to make sure. Pour it into a tall glass and serve it with a straw. For extra flavor, you could add a sprinkle of cinnamon or cacao powder on top.", "This will make it easier to mix in and give you a smoother milkshake in the end. If you'd like your milkshakes extra thick, use a frozen banana instead. You can use vanilla ice cream for a less-intense flavor, or chocolate ice cream for a more intense flavor. You can use any type of milk, but whole milk will give you a richer-tasting milkshake. If you like your milkshakes on the thin side, use up to 1 cup (240 milliliters) of milk. If you like your milkshakes on the thicker side, use only 1/3 cup (80 milliliters) of milk. If you used vanilla ice cream, you may want to use up to 5 tablespoons of chocolate syrup. If you are using chocolate ice cream, you might want to use only 2 tablespoons so as not to overwhelm the banana flavor. For extra flavor, add 1 tablespoon of smooth peanut butter. There should be no lumps, clumps, streaks, or swirls. If the milkshake isn't blending smoothly enough, pause the blender, and use a spatula to scrape the ingredients down the sides. If you'd like some extra crunch, ad ¼ cup (45 grams) of mini chocolate chips in the last few seconds of blending. Pour the milkshake into one or two tall glasses and add a straw. If you'd like, you can garnish it with a swirl of whipped cream, some chocolate sauce, or chocolate curls." ], "summary": [ "Add one frozen banana, peeled and sliced, into a blender. Add 1½ tablespoons of unsweetened cacao powder. Add the almond butter. Pour in 1/3 cup (80 milliliters) of unsweetened almond milk. Close the blender, and blend until smooth. Serve the milkshake.", "Peel and slice a banana, and place it into a blender. Add 1 cup (144 grams) of ice cream. Pour in ¾ cup (180 milliliters) of milk. Add 2 to 5 tablespoons of chocolate syrup. Close the blender, and blend until everything is smooth and evenly combined. Serve the milkshake." ] }

{ "section_name": [ "Setting up the Game", "Shooting Strategically", "Playing a Match", "Playing as a Team" ], "document": [ "Laser tag arenas are parks designed specifically to play laser tag. They can be rented out or you can simply show up and get in line with your friends, although you should check ahead of time to see if the arena has open play before you go. Pick an area that looks cool to you and visit with 6-30 friends. The cost for playing laser tag is usually between $10-50 per person. You can certainly purchase your own laser tag equipment, but people usually play at areas since they’re designed with unique layouts that make playing fun. You also usually play laser tag in the dark, and an arena allows you to play under dim lighting which makes the game more fun. Wear a black or navy blue shirt and a set of black or navy athletic pants or jeans. This way you’ll blend into the background and be harder to spot in the dim lighting of the arena. Wear comfortable tennis or gym shoes so that you can comfortably run. Before the game, split your friends up into 2, evenly-matched teams. Some arenas allow for up to 4 teams to compete at once, so split up into smaller squads for a more competitive game. Either separate into multiple groups on your own, or select team captains to draft players for their team. Discuss strategy ahead of time! Meet with your team and figure out how you’re going to advance on the map and who will take the lead. Unless you’re playing competitively in a tournament, laser tag is all about having fun. Split the teams up so that they’re evenly-matched and everyone can have a good time. Put your vest on and tighten the clips in the front. Tighten the straps on the side by pulling them until the vest is snug on your body. In laser tag, you are “hit” when an infrared laser strikes one of the sensors on your vest. If your vest is too loose, your sensors could accidentally go off, so make sure that your vest fits and is tight on your body. There are usually sensors in the middle of the chest, tops of the shoulders, and back. There may be a sensor in your gun as well. Pick a laser gun up. Arenas usually give every player the same model, so it really shouldn’t matter which one you pick. Inspect the gun to see if it has instructions for turning it on if it lists the ammo on the side of the gun. Cartridge laser guns have a limited number of ammunition and must be reloaded or recharged. This is important, because your strategy will change drastically depending on whether you have unlimited ammo or not. Some laser guns have nicknames printed on them. This is how you’ll figure out what your score is at the end of the game. Most games are either elimination style where a player is out of the game once they’re hit, or point based, where you score points by hitting other players and only remove them from the game temporarily. Either way, there will be a pre-game presentation provided by the arena explaining what is allowed and what is not. Depending on where you’re playing and how old you are, you may not actually be allowed to run during the game. If you aren’t, move by staying low and shuffling quickly to stay out of firing range. Other common game modes include battle royale, where every player is on their own and the last player standing wins, and capture the flag, where a team wins by capturing a position or item.", "When you’re moving, if your team isn’t providing covering fire, provide it yourself. Before you start moving, raise your gun up and look down the sights. Then, as you’re moving, keep your head on a swivel by looking back and forth down the sights. If you see any opponents, fire repeatedly to keep them from hopping up and getting a free shot. In general, unless you absolutely know there’s no one around, you shouldn’t lower your gun. If the arena has multiple levels, taking the high ground can make it easier to track your enemy. From the second floor, you’ll have an easier time spotting the enemy as they move across the map. You’ll also be safer from the second floor since your opponent would have to look upwards to notice you. The one instance where this may not be true could be the beginning of the game. If there’s a second level, a bunch of players are likely going to be rushing upstairs as soon as the buzzer goes off. Expect a massive shootout in the first minute or two. If the guns have limited ammunition, you’ll need to conserve your ammunition and maneuver around the map to get into position for higher-percentage shots. If the guns have unlimited ammunition, you’ll be rewarded for firing as often as possible and playing a little more defensively by finding a safe spot and shooting from cover.", "Enter the arena and set up with your team. Either start in the assigned area, or find a safe end of the arena. Wait until the buzzer goes off to start the game. Some arenas use other cues to indicate when the game has started, like dimming lights or an announcement of some sort. If you’re allowed to pick where to start, it helps to begin in an area far away from your opponents so that you can track their movements from a safe distance. If you’re starting from a predetermined area, identify a safe set of cover nearby where your team can set up. When the buzzer goes off, sprint or move quickly to that location. When you pull the trigger while aiming at your opponent’s vest, you’ll hit them. Depending on the style of game that you’re playing, this will either knock them out of the game, or “stun” them. When a player is stunned, their gun stops working and you’re awarded points. Players that are stunned will be knocked out of play for 5-30 seconds depending on the arena’s rules. In some arenas, you can still hit your opponent when they’re stunned but they can’t shoot back. Rack up as many points as you can while their gun isn’t working by firing repeatedly. To avoid getting knocked out or stunned yourself, look for obstacles on the map that you can duck behind. Move from cover to cover when travelling across the map to avoid getting hit, and never stay out in the open for too long. Zig-zag while you run to make it harder to aim at you. This is only a good strategy in open areas though. When time in the round is up or a team has won, your vests will either go off, or a buzzer will signal the end of the game. In some arenas, the lights will turn back up. When the round is over, either reset for the next round, or leave the play area to view the scoreboard. There are usually multiple rounds played in a single session. A session can last anywhere from 30 minutes to 2 hours.", "It will be easier to take down individual opponents if you’re rushing them with a partner. Similarly, it will be harder to sneak up on you if you’ve got a teammate watching your back. Before the game starts, split your team up into smaller pairs. When occupying a position, have one player cover one direction and another player cover the opposite side to stay safe while playing. You can split up into teams of 3-4 if you prefer. It will be harder to move around without making a lot of noise or getting noticed at that point though. When a teammate is moving across the map, they’re going to be an open target for the enemy team. Help keep them safe by firing repeatedly at the enemy—even if you think you’re going to miss. This will make the opponent less likely to take risks, and they’re going to be less accurate while they’re aiming at your friend. Ask your teammates to lay down covering fire for you when you’re moving! If the enemy is held up in a safe location on the map, it may be hard to just sneak your way in there and take them down. Instead, carry out a coordinated attack by spreading your team out and attacking quickly from multiple sides. Be willing to give up a few players to shake the enemy loose from their spot and take the position for yourself. Be careful when using this strategy. If it goes poorly, you’ll end up giving up a lot of points. When your team is holding a position down, identify a nearby escape route that you can take in case you get rushed. Try to avoid taking up positions that are corners or tight areas where you won’t be able to escape if you get sieged or rushed. In general, positions with multiple exits are better spots to hold down anyway, since your team will be able to cover multiple paths and take down the individual players that walk by." ], "summary": [ "Find a laser tag arena in your area and enlist some friends to play. Wear dark clothes to blend into the background. Split your friends up into 2-4 teams. Put on your tactical vest and tighten the straps. Pick up a laser gun and determine whether it has cartridges or not. Review the game rules and the map.", "Shoot while you’re moving to keep the enemy off of you. Take the high ground if there’s a second floor. Change your rate of fire based on your ammunition.", "Start playing once the buzzer goes off. Shoot at your opponents to knock them out or stun them. Avoid taking fire by ducking for cover and moving quickly. Play until the end of the round or until you’re knocked out.", "Work in pairs to make you harder to pick off. Cover for your teammates by laying down covering fire. Blitz a position as a team to take occupied ground. Keep a nearby exit open in case you get rushed." ] }

{ "section_name": [ "Forwarding Your Mail to a Temporary Address", "Changing or Canceling a Hold Mail Request", "Submitting a Hold Mail Request" ], "document": [ "Either online or at your local post office, complete the change of address (COA) application. You can specify the date you want forwarding service to begin and the date you want it to end. After the end date, mail delivery will resume at your original address. You can use COA for a period as short as 15 days or as long as a year. However, if you're going to be gone for fewer than 30 days, it's typically better to have USPS hold your mail. With premium mail forwarding, most of the mail addressed to you at your home address is bundled together on Wednesday of each week and sent to you at your temporary address using Priority Mail. If you have a USPS account online, you'll get an email notification with the tracking number for your weekly mail package. To use the USPS's forwarding or COA services online, you must have an active USPS account and a major credit or debit card. To set up your account initially, you'll need a valid email address. Go to https://reg.usps.com/ and click \"Create Account\" if you don't already have an account with USPS. If you do have an account, simply enter your username and password. You only need one account to access any USPS online services. When you request a COA, your credit or debit card will be charged $1.05. Although there is no charge for a COA, this charge is used to verify your identity. For premium residential forwarding, use a major credit or debit card to pay the enrollment fee and weekly fees for the duration of your request. As of 2019, the enrollment fee is $19.95 if you enroll online, plus $21.10 for each week of service. If you don't want to set up a USPS account online, a local USPS agent can help you get your mail forwarded. To request forwarding or COA services in person, bring a government-issued photo ID as well as a secondary ID as proof of residence. Your secondary ID could be a lease, mortgage statement, or utility bill. If you're not sure which post office to use, visit https://tools.usps.com/find-location.htm? and enter your city and state or ZIP code. For in-person forwarding requests, use cash, personal check, or a major credit or debit card to pay the enrollment fee and weekly fees for the duration of your request. As of 2019, the enrollment fee is $21.10 for in-person requests, plus $21.10 for each week of service. There is no charge for a COA request made in person.", "If you want to have your hold period end earlier or want to cancel it entirely, you'll have to provide your confirmation number. This is true regardless of whether you're changing your request online or in person. If you cannot find your confirmation number, you won't be able to change your Hold Mail request online at all. USPS agents at your local post office can edit or cancel your Hold Mail request provided you have your confirmation number and a valid form of identification. It may take up to 1 day for any change you've requested to take effect. Acceptable forms of primary identification include any government-issued photo ID, such as a state ID card, driver's license, university ID, or passport. In addition to your primary identification, bring a document to prove your address, such as a copy of your lease or mortgage, your voter or vehicle registration card, or a utility bill addressed to you at your address. If you find that you're going to be out of town longer than you thought when you submitted your original request, you can extend your request with a phone call. You do not need your confirmation number to extend your request. However, it's generally better if you have it. You can also extend your request online through your USPS account, provided you have your confirmation number. To get the phone number for your local post office, go to https://tools.usps.com/find-location.htm? and enter your city and state or ZIP code. If you're held out of town longer than you originally planned and don't want to extend your Hold Mail request, you can also get a local friend or family member to pick up your mail at the local post office for you. Write a letter of permission and sign it, then send it to the person who will be picking up your mail. The letter doesn't have to be long or complex. Simply write \"I authorize [First Name Last Name] to pick up my accumulated mail.\" Print your name under your signature and provide your address. You might also include your phone number just in case a USPS agent wants to contact you. The person who comes to pick up your mail must have a government-issued photo ID, such as a driver's license, military ID, university ID, or passport.", "The easiest way to submit a Hold Mail request is online. Before you can use this service, however, you must create a free online account with USPS. Your username is unique to you and follows you wherever you live throughout the US. If you move, you don't have to create a new account. To create a USPS account, go to https://reg.usps.com/ and click the \"Create Account\" button. You can submit a Hold Mail request for a minimum of 3 days and a maximum of 30 days. If you're going to be gone for more than 30 days, it may be more appropriate for you to have your mail forwarded. Even if you're going to be gone for more than 30 days, you can still have your mail held for a shorter period if you prefer. Just make sure the end date coincides with the date when you'll return home so you'll be there to get your accumulated mail. The period of your request is measured in calendar days, not postal business days. Once the hold ends, you can pick up your mail at your local post office or have the carrier deliver the accumulated mail to your address. If you normally get a lot of mail or are expecting a lot of mail during the time you're going to be gone, it may be easier to go pick it up yourself. If you choose to let your mail carrier deliver the accumulated mail when the hold ends, they will only deliver as much as will fit in your mailbox. Any excess mail will be delivered at a later date. The authorization form specifies your name and address and the beginning and ending dates for the period you want USPS to hold your mail. You can get the form at your local post office or download it at https://about.usps.com/forms/ps8076.pdf. The downloadable form isn't fillable, so you'll have to print it out and fill it out by hand. Write neatly in blue or black ink. If you submit your request online, you'll enter the same information you would normally enter on the authorization form. The online service asks you a series of questions to verify your identity. You must answer these questions correctly if you want to submit your request online. The questions are based on items in your credit report. Although your credit report is accessed, your credit score is not affected in any way by the identity verification process. If the USPS is unable to verify your identity online, you'll have to submit your request in person. If you want to submit your request in person, you must go to the post office that delivers mail to your home. If you submit your request at a different post office, your request may not go through. To locate the post office that delivers to your home, go to https://tools.usps.com/find-location.htm? and enter your city and state or ZIP code. Submit an in-person request at least 1 business day before you want the hold to start. Postal business days are Monday through Saturday, excluding holidays. When you submit your Hold Mail request, whether online or in person, you'll get a confirmation number. Put it in a safe place. You'll need it if you want to change the details of your Hold Mail request. If you submit your request online, the confirmation number will be generated on-screen. You might want to take a screencap of the page. You'll also get an email with the confirmation number. If you don't see this email in your inbox within a few minutes, check your spam folder." ], "summary": [ "Change your address to have your mail forwarded piece by piece. Use premium mail forwarding if you want all your mail once a week. Set up a USPS account if you want to enroll in forwarding online. Visit your local post office in person to make your request.", "Locate the confirmation number for your request. Visit your local post office in person. Call your local post office if you're still out of town. Write a letter of permission if you want someone else to pick up your mail.", "Create a USPS account to submit your request online. Determine how long you need USPS to hold your mail. Decide how you want to receive your mail when the hold ends. Fill out the authorization form. Verify your identity to submit your request online. Visit your local post office to submit your request in person. Save the confirmation number for your request." ] }

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

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

{ "section_name": [ "Building Bad Boy Confidence", "Bad Boy Behavior and Habits", "Bad Boy Dating" ], "document": [ "Much of the advice above requires you to have high confidence and a good self-image. If you don't have these fundamentals, it's difficult if not impossible to be a true bad boy. Ask yourself questions like, \"are there situations that make me nervous?\" and \"am I being the best that I can be?\" If you don't like your answers, use the following steps to build healthy confidence. You'll be on your way to badness in no time. You don't need to be a body builder to be a bad boy, but you do need to be healthy. Scientific evidence has shown that physical exercise has a positive effect on self-esteem and can help thwart depression. The effects are both immediate (through the release of stress-reducing endorphins) and long-term (through the improvement of self-image and overall fitness). Don't put it off - go to the gym today, not tomorrow. One study found that moderately intense aerobic exercise produces the greatest immediate psychological boost. Any exercise routine that improves your physical fitness, however, will make you more attractive to yourself and others. For tips on starting an exercise routine, consult one of our many how-to guides on exercising, such as How to Exercise. Constantly work towards your career and personal goals. You don't need to be rich to have high confidence, but you do need to be proud of yourself. Working hard and succeeding will make you feel valuable and important - the cornerstones of a confident personality. Everyone (including bad boys) suffers personal setbacks. If you're experiencing difficulty in your career or personal life, keep it in perspective - by persevering through your difficulties, you're building a stronger personality. Never give up! Allow yourself to enjoy the things you like. You don't have to spend lots of money to feel valuable - simply cook the foods you like, enjoy your favorite drink in moderation, and reserve time to practice your hobbies. If you're doing the things you like, you'll naturally be happier, and if you're happier, you'll be more confident. Sometimes, low confidence can be-deeply rooted. Childhood abuse and traumatic experiences can cause psychological difficulties throughout your life that can negatively affect your self esteem. Try to seek treatment for any issues that are affecting you mentally or emotionally. A variety of treatments, including counseling, biofeedback techniques, and the prescription of medicines, are available. Remember that seeking help for psychological issues is a sign of strength, not of weakness. Real men don't ignore their personal problems, they fix them. Sometimes, this requires the help of someone else. Never feel embarrassed to see a counselor or a therapist - over a quarter of US adults received some kind of mental health treatment within two years of a 2004 poll.", "You have your own time, your own dreams, and your own plans, and you should almost never compromise them to make someone else happy (romantic interest or not). For instance, if you don't like something, don't pretend to like it. Be confident about your likes and dislikes - this will naturally attract like-minded people. Discover your values. What do you like? What do you hate? What is unique about you? What makes you happy? Know your self, or you'll find yourself faking values in order to \"fit in.\" Can you really be happy if you're pretending to be someone you're not? You exist primarily to make yourself happy - others are secondary. Make yourself and your life a priority. If you treat yourself like you're important, other people, including women, will see you as important too. Most people are naturally attracted to important people - being important is cool! With very rare exceptions, never sacrifice your self-image when pursuing a romantic interest. Do you like a girl who doesn't seem interested? Forget about her - you're too valuable to waste time trying to appease her. Women will appreciate your self-interest. It shows that you know what you want and you're not afraid to go for it. Nothing's less sexy than someone who's constantly stressed out about every minor aspect of his life. Bad boys don't sweat the small stuff because they're sure that they have it all under control. For instance, in a situation where you're around women that you find attractive, while you won't necessarily want to act like a complete slob, you'll want to try to remain as relaxed as if you were at home watching TV. Doing this gives the signal to the people around you that you're cool, confident, and in-control of your situation, which, for bad boys, can be downright sexy. It's pretty tough to go from being a nervous, worried person to a smooth, confident player overnight. If you're still working at being relaxed, try slowing down your movements and actions — this is a great first step that will make you look (and feel) much calmer. Walk with slow, sure strides. Speak slowly but confidently. Avoid flinching whenever you can. Even for bad boys, things don't always go as planned. In the event that something does go wrong, try not to stress. Instead, play it off with a low-key joke. For instance, if you spill a drink all over yourself, don't spend time worrying about how you'll need to bleach it when you get home. Instead, just say something like, \"Whoa! Looks like I have a new tie-dye to add to my collection.\" It's a little cheesy, but it shows that minor problems don't phase you. So-called \"nice guys\" are always waiting for a sign that it's safe to proceed before taking action. That sign, however, often doesn't come, so they appear indecisive. Be decisive (especially with women) and handle objections as they come. Don't look to others to determine if you're acting \"right\". Do what feels right for you. You might be surprised by what you've always had permission to do! With women: instead of asking \"Can I kiss you,\" just go for the kiss. The same goes for \"Will you go on a date with me?\" Start talking to her, and say \"We need to hang out. What's good for you, Friday or Saturday?\" Even if you're shot down, your decisiveness is much more attractive than if you simply asked for her attention. Have an opinion on everything, from the restaurants you eat at to how you spend your free time. Know what you want, and take action to achieve it - not only will you be more attractive, but you'll be happier. Disclaimer: Real men aren't creeps or pervs. Be confident, but also be very aware of your partner's needs. Never, ever force a kiss (or worse) on someone who doesn't want it. Just as you are keenly aware of your own desires, so are they. Respect their decisions. As a man, always lead. Don't wait for someone to tell you where to go or what to do. If your group can't make a decision, make it yourself. Being a leader becomes natural once you stop worrying about other people and go and do what you know you need to do. You're not being selfish. Rather, you're taking care of your own life because you don't expect anyone to do it for you. Be the leader of your life in every situation - If you want to talk to that girl, or want to get that job, go do it. Also be a leader to your peers - If a friend is too chicken to talk to a girl, you can tease him a little as long as you're not cruel and your goal is to help motivate him to gain confidence. Your friends will appreciate your help and women will go crazy for you. One reason girls love bad boys is because they're honest. \"Nice guys\" often aren't. If a bad boy likes a girl, he will show her. A nice guy tends to hide his interest or beat around the bush. A nice guy tries to be a girl's friend as a stepping stone to becoming her boyfriend, but winds up just being her friend. Most girls know when guys like them. A bad boy knows this and has no problem showing this to a girl. In order to be a bad boy, be honest about your intentions. Most girls will appreciate the honesty - no one likes wading through friendly BS to find a potential partner. Girls can even appreciate relatively crude signs of interest. For instance, both bad boys and nice guys will look at a girl's chest. However, a bad boy won't care about being caught. This is much more attractive than trying to sneak a peek but being caught. The bad boy is honest about what he wants and he knows he has no reason to be ashamed. Never \"need\" anyone else - other people are nice to have around, but not necessary for your happiness. Learn to enjoy yourself and your own company. You will realize that the less you need other people, the more other people will need you. Always create your own fun and entertainment. Have a strong passion, and find hobbies and other interests that you would like to spend your time. Never make a relationship your first priority or your only source of happiness. Stop looking for others, especially women, to make you happy - you don't need them. Men all over the world waste time trying to find happiness in everything except themselves. When you're happy on your own, others will naturally want to be around you. Have a hobby - anything that uses your time and makes you happy. If it's something that lets you come in contact with new, young, sexy people, all the better. It should be something that you're passionate about, something you like, and something that you can build on! If you don't have or want a hobby, at least volunteer. Use your time to better the world - you're a bad boy, but you're not evil. A \"bad boy\" is bad because he knows that he is more valuable to himself than others are. He cares about himself. A bad boy realizes that he knows himself better than anyone else, thus, his opinion about himself is above the opinion of others. It comes down to having self respect, and you must earn your own self respect before you can expect others, especially girls, to respect you. How do you earn self-respect? Create a standard for what you will accept or won't accept from people, and follow it to a T. The most important part of having self respect is to not put up with people (both men and women) who are disrespectful toward you or people who are important to you. One problem with nice guys is that they are nice to everyone - even people who aren't nice back. We are all taught to turn the other cheek. In some cases, unfortunately, this only encourages jerks. Don't reward bad behavior. Be nice to people who deserve it. Remember, being nice to someone mean won't make them like you. Surround yourself with good people who have earned your trust and respect. As a man, you should be a pillar of strength that your family, friends, and especially women can rely on. Let go of the need to whine. Realize that no matter how much you complain or vent, your circumstances won't change. Instead, suck it up and handle it. Perpetual victims are unattractive and, more importantly, unable to better themselves. When things go wrong, just do your best to make it through the day. It is easy to get caught in the moment when something bad happens, but just remember that you're a man who solves his own problems and you will be able to handle it. Make sure the people in your life are taken care of. You shouldn't be anyone's sugar daddy - you are the most important person in your life - but you'll be appreciated and sought-after if you're helpful, strong and reliable. Work out or participate in some form of exercise every day. Regular exercise helps improve your mood, energy, and overall health! This is a critical part of helping you improve your emotional control, as it helps maintain the daily stress level. Working out also improves your confidence and your physical attractiveness - there's no reason not to!", "A bad boy knows what he wants from a partner and is honest about it (see step six under Part One.) There's no shame in pursuing purely sexual relationships as long as you're honest about it. Similarly, having a long-term girlfriend doesn't mean you have to be less of a bad boy. Below are some tips for handling the fairer sex like a true bad boy. The goal of a relationship shouldn't be to dedicate your life to your partner. Even if you're married, make your own plans. Reserve time for yourself. Spend time with your friends. If you treat yourself like a valuable commodity, your time will be highly sought-after by your partner. Conversely, if you're constantly making yourself available to your partner's whims, your time will become less valuable. Keep your backbone in any relationship - make sure you're not so dedicated to your partner that you forget about yourself. Being in a relationship with someone doesn't mean you need to worship them. Tease them! A lighthearted back-and-forth keeps a relationship passionate and fiery. It's also a good sign of a confident \"alpha\" personality - you're showing you're not afraid to engage in a little verbal swordplay. Think about it - would you really want to be in a relationship with someone you always have to be nice to? Don't be too cruel with your teasing. Avoid subjects that your partner is sensitive about - for instance, her looks or her career. Keep it light. Be prepared to receive some teasing yourself - don't dish it out if you can't take it! If you accidentally hurt your partner's feelings, make a genuine apology. Remember, bad boys are honest - if you're truly sorry, say so. Don't feel like you need to withhold a well-deserved apology to be a bad boy. That's not \"bad\" - it's just jerkish. This doesn't mean to boss your partner around or prevent her from making decisions. Rather, it means you should aim to be decisive in situations where it's appropriate and to have a plan at all times. For instance, if you're going out, pick a place and make reservations ahead of time. Take her hand to lead her through crowds without being asked. Kiss her when the mood suits you. Show her that you're confident about what you want for yourself and her. Choose a topic of conversation that you're passionate about. Talk your family, or an event that strikes home for you. Don't gossip; speak from the heart, and let your darling know that you have a sensitive side and show her your true family man side. In a long-term relationship, it can be difficult not to fall into certain habits and routines. Still, make an effort to be spontaneous sometimes. Plan weekend getaways when you both have the time. Surprise her with tickets to an evening concert when she wakes up in the morning. Breaking the routine of a relationship keeps it fresh and exciting. It might seem paradoxical to plan seemingly \"spontaneous\" activities ahead of time. However, it's necessary - nothing's worse than making an impromptu trip to an ice-skating rink only to discover that it's closed. Skating rinks aren't very bad boy anyway. Remember that the goal of being spontaneous is not to shower her with gifts. Maintain your personal value - if you're unsure of what to do, try to plan activities that you like. You'll be happy to go, and your happiness will reflect in your partner. Bad boys and their partners aren't dependent on each other. They maintain their own lives, friendships, and hobbies. This makes the time that they do spend together more valuable. Balancing time between your friends and your partner can be difficult. Luckily, since this is a common problem, it's been the source of much thoughtful (and some thoughtless) online writing. Consider consulting a sensibly-written article for advice." ], "summary": [ "Know yourself. Get fit. Start winning. Treat yourself with value. Address any personal psychological issues.", "Above all, be a man. Become the center of your world. Stop caring about everything. Stop asking for permission or approval. Lead. Be honest with everyone, especially yourself. Be independent. Value yourself - love yourself in a balanced and respectable way. Be strong physically, but more so emotionally.", "Know what you want. Have your own life. Be cocky. Wear the pants in your relationship. Be surprising. Give her space and make sure she gives you space." ] }

{ "section_name": [ "Making an Interesting Evil Villain" ], "document": [ "Anything else is wasting your time, because this is the only thing you actually need to know, you can not create a bad person without knowing what is good then bad is the opposite. Turn to the news and history books to see examples of how real people can do terrible things. If your villain is a non-human creature, things can a bit different. Maybe your non-human creature actually has no concept of good and evil and though may be evil in some way, is more amoral than actually malevolent. Evil isn't simply something that someone is, it's something that a person chooses. Give your reader a sense of why this character is evil and not good. Have the villain personally do evil acts (not just order them to happen). To make it more effective, have the evil acts happen to a person that the reader cares about. To write an interesting character, you'll want to avoid the overused tropes and shortcuts. This includes writing villains who have very little motive. Sadism isn't a real motivation. Your character needs a good reason to do evil acts instead of eating dessert in front of their TV. It's boring, and not very believable, to have a villain who does evil acts \"because it's fun.\" Don't superficially rip off Nazis. Use literal Nazis as villains, or if you use Nazis as an inspiration, do some detailed research about their rationales and how they worked. A person or group shouldn't just seem \"bad\" because they look like Nazis, but because they are nuanced in their evil beliefs and actions. Mental illness and disabilities don't make people evil. \"They're evil because they have a mental condition\" is lazy writing that is deeply insulting to the many good people with real emotional and developmental disabilities. (Disabled people aren't more violent than anyone else, but they are much more likely to be victims of violence.> Don't support discrimination by caricaturing them as evil.) Avoid cheesy, academic language. This is pretty overdone. Avoid the lazy writing of simply having a villain cackle at actions they think are depraved. Even if your villain knows what he is doing is morally indefensible, there still should exist some form of justification in their mind. It may make sense for them alone based on his experiences and beliefs he has formed from them. Here are some justifications a villain might have: \"I will do anything to earn the acceptance of _____/become a true _____.\" \"The world is full of moral failings, and I am one of the few that is truly virtuous. I must correct others' immorality. If bad things happen to people, it is because they deserve it.\" \"People of group X are monsters/in need of controlling/a waste of space.\" \"Only the strong survive. Losing is a sign of weakness. The weak deserve to lose.\" \"People who X deserve to be put back in their place.\" \"I will stop at nothing to achieve my goal, because it is the greatest good. If other people get in my way, I will stop them. If I happen to hurt others, it doesn't matter, because it is for the greater good.\" \"Members of Minority X are scary and bad. I will do anything to protect my home/town/country from them.\" Evil for the pleasure of evil itself is harder to write well. It's chilling to make their evil look like something a human being would do given the right circumstances and mindset (and/or in case of the most of us, enough push). How does he behave towards them? How differently? Is he patient towards his second-in-command, but can impulsively, without a second thought, kill an underling, who has failed a mission? Does he treat his trusted lieutenant as almost his equal, but sneer at his generals when the latter try to question him? Does he perceive his elite warriors as the ideal kind of soldiers superior to everything but himself, but view his lesser footmen as mere cannon fodder? Why? What do his interactions tell about his character? No well written character has been for all their life purely evil. Your villain should of had some neutral or good traits as well. Who did your villain care about? Which people or animals are special to them? Consider what the villain won't do. For example, maybe he is willing to kill people, but considers torture and rape to be unnecessarily cruel. Or she will steal, threaten, and cheat, but she won't kill unless absolutely necessary. You've a lot of licence here with someone who is purely evil. Give your villain hobbies. What purely evil things do they do in their spare time? Do they play chess with live rodents pinned to the pieces, practice shooting, knit itchy sweaters for Fluffy, write their autobiography? Is it fear? Do they have same goals? Do they need the villain’s help to advance their own goals? Are they after the same thing as the villain, but plan on turning against him at the crucial moment? Do they secretly plan vengeance against the villain while maintaining a false identity and pretending to be their ally? Do they follow the villain out of respect, admiration and/or worship and why? Do they secretly want something that the villain possesses or has access to? This helps to give both the villain and lesser bad guys more depth than just flat cardboard cut-outs. Do they find the main hero irritating, because the latter never gives up? Or amusing, because she’s much more persistent and less easy to kill than anyone who’s resisted them in the past? One good way of creating suspense is having other characters talk about your villain, show some of his deeds and give the audience sense of him. Later he may come out of the dark with a frightening entrance." ], "summary": [ "Consider what it means to be good. Look at evil acts that people have actually done. Consider if your is villain human or non-human? Make them evil because of their choices or actions, not their identity. Skip lazy shortcuts. Consider how your villain justifies their actions. Give the villain understandable and/or compelling motivations and goals. Examine the villain's interactions with allies or minions. Consider the parts of the villain that weren't always evil. Give minions, followers and even the lieutenants reasons to follow the villain. Examine the villain's feelings and interactions with the heroes. Consider how you are going to introduce him into the story." ] }

{ "section_name": [ "iOS", "Android" ], "document": [ "It is no longer possible to change the text size from within the WhatsApp app. Instead, you'll use iOS's built-in text size options to change the size. If you are using iOS 7, select \"General\" instead. Dragging it to the left will make WhatsApp's text size smaller, while dragging it to the right will make it larger. This is useful if you have difficulty reading smaller text.", "You can change the WhatsApp font size from within the WhatsApp settings. This can be found in the upper-right corner. There are three options to choose from, and \"Medium\" is the default size." ], "summary": [ "Open the Settings app. Select \"Chat Settings\". Tap the \"Text Size\" option. Drag the slider to adjust the size of the text. Open \"Settings\" → \"General\" → \"Accessibility\" → \"Larger Text\" to enable very large text.", "Open the WhatsApp app. Tap the Menu button (⋮) and select \"Settings\". Tap \"Chat settings\". Tap \"Font Size\" and select the size of the font you want." ] }

{ "section_name": [ "Boiling Raw Milk to Skim It", "Leaving Raw Milk to Settle" ], "document": [ "Pour your desired amount of milk into a saucepan and bring it to a boil. Keep the milk boiling for 6 minutes over medium heat. Stir it slightly so that the bottom of the milk does not burn. This method works best for raw milk that is warm and straight from the cow. You will see the cream, or the fat, start rising to the top as the milk cools down. Don’t stir or mix the milk once it is off the heat, or you will mix the fat back into the milk. Gently scrape the milk off the top with a large spoon. You can use the cream for a recipe or wash it down your drain. Be sure not to mix or stir the cream back into the milk. If you want to save your cream for a recipe, put it in an airtight container and save it in the fridge for up to 5 days. As it cools, the milk will separate even further and the fat will rise to the top. Make sure the lid of your saucepan is as close to airtight as it can be. Set your saucepan somewhere where it will not be jostled or disturbed. There will be a thick layer of cream floating on the top of your milk. Use a spoon to gently skim the rest of the cream off of the milk, making sure you don’t mix it back into the saucepan. This cream will be thicker than the cream you scooped off before you chilled your milk. Transfer your skim milk from a saucepan into another container, like a jar with a lid. Use your skim milk in recipes or drink it straight within 1 week of skimming it.", "Homogenized milk has already had its fat molecules broken down before it is sent to the store. If your milk is straight from the cow, you know it hasn’t been homogenized yet. Check the label on your store-bought milk and make sure it says “non-homogenized” on it. You can buy non-homogenized milk at many natural grocery stores or farmers markets. Choose a container that you can make airtight. Mason jars, tupperware containers, or even cups with plastic wrap on top will work. Pour as much milk as you want to skim into your container. You can purchase mason jars in bulk for a low price at most grocery stores. Use a clear container to make it easier to see the separation line between the milk and the fat. Keep your milk in its container inside of your fridge. The fat will naturally rise to the top as your milk sits undisturbed. Be sure not to shake the milk or move it around as it is sitting. Cold milk takes longer to separate, but leaving milk out at room temperature could cause it to spoil. Once your milk has separated, you will be able to see a layer of cream, or fat, floating at the top of your container. The cream will be a slightly lighter color, and might have small bubbles in it. Once you identify the cream line, you'll know how much cream to skim off the top. Carefully scrape the layer of cream off the top of the milk with a spoon. You can save the cream to use in a recipe or rinse it down the drain. Be careful not to mix the cream back into the milk. You can keep your skim milk in the container that you were using, or transfer it to a separate one. Be sure to store your skim milk at a cold temperature in the fridge. Try putting skim milk into recipes as a healthier alternative to whole milk." ], "summary": [ "Boil your raw, non-homogenized whole milk in a saucepan for 6 minutes. Take the saucepan off the heat and let the milk cool for 2 minutes. Scoop the cream off the top of the milk with a spoon. Cover your saucepan with a lid and refrigerate the milk for 8 hours. Skim the cream from the saucepan with a spoon. Store your skim milk in the fridge and use it within 7 days.", "Make sure your milk is not homogenized. Pour the milk into a clear, airtight container, like a jar with a lid. Let the milk sit in the fridge for 24 hours. Look for the “cream line” in your milk. Open the container and scoop the cream off with a spoon. Store your skim milk in the fridge and use it within 7 days." ] }

{ "section_name": [ "Setting Up the Blocks", "Go!", "Getting Into Position" ], "document": [ " it's the foot you kick a ball with. This is the foot that will drive you out of them (the one closest to the line). It's personal choice.", "\" When you hear it, raise your backside as far as you comfortably can, while still remaining \"coiled\", while inhaling sharply. Hold your breath in anticipation, and when you hear the gun, forcibly exhale as you explode off the blocks. You should be aiming for long, powerful strides rather than quick, short ones. This will ensure a long, powerful first stride.", "face away from the direction you're going to run. Put your heel on the line. Put your other heel against your toe. You should be two foot lengths out now. Place the block so the part of your spikes that have pins are resting flat on the tartan surface of the block. If you sit into your blocks at this stage, your knee of your front leg should just touch the line. Weak foot block: do the same, only instead of two feet out you are going 3 feet (0.9 m) out from the line. {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/3\\/3b\\/Use-Starting-Blocks-Step-9Bullet1.jpg\\/v4-460px-Use-Starting-Blocks-Step-9Bullet1.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/3\\/3b\\/Use-Starting-Blocks-Step-9Bullet1.jpg\\/aid927621-v4-728px-Use-Starting-Blocks-Step-9Bullet1.jpg\",\"smallWidth\":460,\"smallHeight\":345,\"bigWidth\":\"728\",\"bigHeight\":\"546\",\"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>\"} Your toes should not touch the ground- they should be well up the blocks. Make contact with the complete block with your foot for maximum power transfer. At the \"on your marks\", you should be in a kneeling position, with your hands shoulder width apart, on the tips of your fingers just behind the line. {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/c\\/cb\\/Use-Starting-Blocks-Step-10Bullet1.jpg\\/v4-460px-Use-Starting-Blocks-Step-10Bullet1.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/c\\/cb\\/Use-Starting-Blocks-Step-10Bullet1.jpg\\/aid927621-v4-728px-Use-Starting-Blocks-Step-10Bullet1.jpg\",\"smallWidth\":460,\"smallHeight\":345,\"bigWidth\":\"728\",\"bigHeight\":\"546\",\"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>\"} This will help your arms leave the blocks as fast as possible. Twist your arms outwards so your palms and elbows are facing outwards. Then twist only your hands back so your palm is now facing inwards. Your elbows should still be facing outwards. " ], "summary": [ "Hold the unit in your hands. Face the opposite way that you are going to run. Put your heel on the inner edge of the start line. Position the blocks firmly onto the track at your toe (the flat piece of metal on the tip of the main body). Stamp on them to embed them into the track to prevent slipping. Find your strong foot: Adjust the strong foot block angle using the spring loaded thing on the back so that it is at either it's lowest or second lowest incline (personal preference). Adjust your weaker rear foot block angle so that it's either up to the highest incline, or second highest.", "Listen for \"Set. On your first stride, swing your arm straight back, extend your other arm right over your head in an exaggerated fashion, and make sure your lead knee comes right up as far as you can.", "Begin with the strong foot block: Know how to sit into the blocks properly. Lock your elbows straight until you hear the gun. Lean forwards and shift most of your weight onto your hands, and be sure not to bend your back too much, as you want a straight line through your body at all times to maximize energy transfer." ] }

{ "section_name": [ "Meeting New People and Staying Busy", "It's OK Not to Have a Best Friend", "Reaching Out to Possible New Friends", "Staying Positive About Your Social Life" ], "document": [ "Playing sports can help broaden your social life in high school and take your mind off not having a best friend. You don’t have to be an all-star athlete in high school to enjoy sports. Whether it’s dance, volleyball, hockey, football, soccer, cheerleading, basketball, or track, choose a sport that you enjoy. Being on a team will let you meet and connect with your peers and maintain your physical fitness, which will keep your endorphins high. Endorphins are chemicals in your brain, and higher levels of endorphins equate to a higher level of happiness. They can act almost like an antidepressant. If you can’t play for a school team, look into playing in community leagues. Art classes can give you a creative outlet that will help you get through high school and learn to make something with your hands. You can take classes at school, join an after-school club, or look for local classes. Community newspapers often have a list of free or inexpensive art classes. There are many types of creative expression to choose from. You can draw, paint, write poetry, act in a play, sing, play an instrument, or even learn to build things. This will help you find a sense of purpose and meet like-minded, passionate individuals in your community. Volunteering lets you get outside yourself and do something for someone else. Volunteer based on your strengths. For example, if you are a great artist, volunteer at a local nonprofit arts museum. Or, if you’re good around children, volunteer somewhere like the Ronald McDonald house or the children’s hospital. If you are old enough, getting a job can be a great way to meet people outside of school, stay busy, and save some money for the future. Create a resume and go around to local business and fill out applications. Even if they aren’t hiring, they’ll often put your resume on file. Look to online job boards for posted openings. Qualifications will often be included in these, so you’ll know if you can apply. Ask your parents or other adults if they have any contacts that might help you find a job. Consider a nontraditional job with flexible hours like babysitting or taking care of a pet.", "Sometimes there is a sense that everyone has a best friend, but that is not true. This message can give the sense that if you don't have a best friend, there is something wrong with you. The reality is that there may be many reasons you do not have a \"best friend\", and that can be perfectly all right. Some people have a variety of friends, none of which are extremely close, but are nonetheless supportive, fun, and meaningful. Friendship takes time. If you have just moved to a new town, you will not suddenly be surrounded with friends. Friendship--whether BFF status or not--takes time. Again, that is not a reflection on you. Your school community might not be a great match for you, but that does not mean there is something wrong with you. When you can truly choose your community (such as going to college or moving to a city with a vibrant LGBT social scene), you might simply find many more like minded individuals.", "Remember that not everyone has to be your best friend, and it can sometimes be good to have casual acquaintances that you can hang out with. Notice what people talk to you. Make an effort to return their attention, even if you’re not sure you’d like to be their friend. It might surprise you who you can connect with. Having a reason to hang out with new people can take the pressure off of you. Try to center these invites around common goals or interests. For example, if you have a big test coming up in your English class, ask a few people who you like in your class to come over and study with you. This gives you a reason to ask for their phone number and something to talk about. If you want to ask people to hang out outside of school, try making it about an event. For example, if your soccer team just won a game, as some people to go out for food afterwards with you to celebrate. Offer to carpool. Driving people to a game or event can be a good way to get on more friendly terms with acquaintances. Sometimes, finding new friends can feel almost like dating, and be just as scary. Remember, the worst that can happen is that someone doesn’t want to hang out. Send people you’d like to hang out with messages through social media. Start with something simple like getting coffee at a cool coffee shop or going to a music show together. Before you hang out with someone new, think about things you can talk about. This will help you avoid awkward silences. Be clear about your intentions. You don’t want the person to misunderstand your invite and think you want to go on a date. Consider reaching out to people different from yourself. You’ll learn more about each other and be exposed to new things.", "Not having a best friend does not mean you are somehow inadequate or less than anyone else. High school is a stage in your life--and really a brief one at that--and does not last forever. When a negative thought pops into your head, counter it with a more positive thought. For example, if you find yourself thinking, “I can’t believe that I don’t have a best friend,” counter that with “I’m glad I’ll get the opportunity to make new good friends in the future.” Keep a positivity journal. When you’re feeling low, write down all the things you are thankful for. Tack up positive quotes in places where you can see them. For example, you could use a dry erase marker to write an uplifting quote on your bathroom mirror so that you see it every day. If you find yourself being a loner or have negative thoughts that interfere with your day-to-day life, seek professional help. Too much social media can cause you to compare yourself unfavorably to others and this may lead to you feeling worse about your own life. It can also lead to anxiety and depression. Also use your social media time wisely, to connect with people positively rather than get sucked into flame wars, one-upping others, and other negative social interactions. Remember that many people only post on social media when they are feeling their best and the highlights of their life. The reality of even the most popular kids might be very different than what they show online. Indeed, sometimes the reality is very different than what they portray in real life. Give yourself daily time limits for looking at sites like Facebook, Twitter, Instagram, and Tumblr. You can even download an app like Self Control to make sure that you do not linger on those sites after your time limit. Post positive things about yourself. You do not have to be surrounded by friends to post things about yourself you are proud of, things that inspire you, funny cat videos, or whatever makes you feel good. Online friends can be real friends. Online friendships are different than ones in real life, but they can be every bit as affirming and supportive as one you see in real life. Reflect on your social media use. Is your usage reflective mostly of \"your best self\"? Media usage can be negative, and so what time you do have should be focused on things that uplift, are meaningful, and make you positive. Examples of positive use of social media: Keeping in contact with friends who make you feel good about yourself. Engaging in causes you believe in. Interacting with others with your interests. Whimsical postings that make you laugh. Videos that inspire you to meet your artistic goals. High school is not just about your friends and social life. It’s also about becoming the person you want to be and achieving new things. Writing down your goals will make them more tangible and give you the motivation to work towards something you really want to do. For example, if you want to learn Japanese, set goals for how much you will study it every day. Or, if you want to learn photography, set goals for the types of pictures you want to take. Remember that in high school you have the time to explore and figure out what you want to do. Make sure you aren’t using your goals to distract you from unpleasant things or as a means to avoid them. Even though creating friendships can be an important part of school, a lot of people never really build lifelong friendships with high school friends anyway. For many people, success in high school comes from learning and getting good grades so that you’ll be able to do what you want in life. Take elective classes that challenge you. High school doesn’t have to be just about getting by academically. While it can be tempting to throw yourself into academics, be sure to spend time focusing on other aspects of growth, such as your spiritual growth and your physical health. If you work hard in school, you’ll have the edge when it comes to applying to college or for jobs. Plus, your teachers will be more likely to give you a good recommendation if you visibly work hard. You don’t have to have a single best friend to have a fulfilling social life in high school. Sometimes having lots of different friends can be even better. Focus on talking to all of your acquaintances, even if they are people you don’t think would ever be a best friend. Spend time with your family. It’s easy to overlook family as a source of friendship in high school, but they are the people who will be with you throughout life. Spend time getting to know your siblings, grandparents, or parents even better." ], "summary": [ "Play sports to meet new people. Participate in something artistic to learn skills and meet creative people. Spend time volunteering and focus on the needs of others. Get a job to save money and meet people outside of school.", "It is OK to not have a best friend.", "Stay open to all types of friendships. Send a casual invite to hang out with people. Be brave, and reach out to possible friends.", "Keep your thoughts about your social life positive. Limit your social media time. Write down a list of goals to help you focus on yourself. Work hard in class to keep busy and succeed. Find other social outlets." ] }

{ "section_name": [ "Sorting Alphabetically or Numerically", "Sorting by Cell or Font Color", "Sorting with Multiple Criteria" ], "document": [ "You can either click and drag to select the column that you want to sort, or you can click one of the cells in the column to make it active and let Excel select the data automatically. All of your data in the column will need to be formatted in the same way in order to sort (i.e. text, numbers, dates). These can be found in the Data tab in the \"Sort & Filter\" section. To do quick sorts, you will be using the \"AZ↓\" and \"AZ↑\" buttons. If you are sorting numbers, you can sort from lowest to highest (\"AZ↓\") or highest to lowest (\"AZ↑\"). If you are sorting text, you can sort in ascending alphanumeric order (\"AZ↓\") or descending alphanumeric order (\"AZ↑\"). If you are sorting dates or times, you can sort from earlier to later (\"AZ↓\") or later to earlier (\"AZ↑\"). If there is another column of data next to the one you are sorting, you will be asked if you want to include that data in the sort. The sort will still be the column you originally selected, but associated columns of data will be sorted along with it. If you are running into errors when you try to sort, the most likely culprit is formatting problems with the data. If you are sorting numbers, make sure that all of the cells are formatted as numbers and not text. Numbers can be accidentally imported as text from certain accounting programs. If you are sorting text, errors can arise from leading spaces or bad formatting. If you are sorting dates or times, troubles usually stem from the formatting of your data. In order for Excel to sort successfully by date, you need to ensure that all of the data is stored as a date.", "You can either click and drag to select the column that you want to sort, or you can click one of the cells in the column to make it active and let Excel select the data automatically. The Sort button can be found in the Data tab in the \"Sort & Filter\" section. This will open the Sort window. If you have another column of data next to the one you are sorting, you will be asked if you want to include that data in the sort. This will allow you to choose the first color you want to sort by. In the \"Order\" column, you can use the drop down menu to choose which color you want to put first or last in the sort. You can only choose colors that are present in the column. There is no default order for color sorting. You will need to define the order yourself. You will need to add another rule for each color in the column you are sorting. Click the \"Add Level\" to add another rule to the sort. Choose the next color that you want to sort by, and then the order that you want to sort. Make sure that each order is the same for each rule. For example, if you are sorting from top to bottom, make sure the \"Order\" section for each rule says \"On Top\". Each rule will be applied one by one, and the column will be sorted by the colors you defined.", "Let's say you have a spreadsheet with a list of customer names as well as the city that they are located in. To make your life easier, you want to sort first alphabetically by city, and then sort each customer alphabetically within each city. Creating a custom sort can do just that. This can be found in the \"Sort & Filter\" section of the Data tab. The Sort window will open, allowing you to create a custom sort with multiple criteria. If your columns have headers in the first cell, such as \"City\" and \"Name\", make sure to check the \"My data has headers\" box in the upper-left corner of the sort window. Click the \"Sort by\" menu to choose the column that you want. In this example, you would first be sorting by city, so select the appropriate column from the menu. Keep \"Sort on\" set to \"Values\". Set the order to either \"A to Z\" or \"Z to A\" depending on how you want to sort. Click the \"Add Level\" button. This will add a rule underneath the first one. Select the second column (The Name column in our example) and then select the sort order (for ease of reading, choose the same order as your first rule). Your list will be sorted according to your rules. You should see the cities listed alphabetically, and then the customer names sorted alphabetically within each city. This example is a simple one and only includes two columns. You can, however, make your sort as complex as you would like, and include many columns." ], "summary": [ "Select your data. Find the Sort buttons. Sort your column by clicking the appropriate button. Troubleshoot a column that won't sort.", "Select your data. Click the Sort button. Select \"Cell Color\" or \"Font Color\" in the \"Sort On\" menu. Select which color you want to sort first. Add another color. Click OK.", "Select your data. Click the Sort button. Create your first rule. Create your second rule. Click OK." ] }

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

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

{ "section_name": [ "Using the Mobile App", "Using a Web Browser on a Computer" ], "document": [ "Mail on your phone or tablet. It’s the purple icon with a white envelope and the word “Yahoo!” inside. You’ll usually find it on the home screen (iPhone/iPad) or in the app drawer (Android). If you’re not already on the Inbox screen, tap ≡ and select Inbox. A “Refresh” icon (a curved arrow) will appear. If new messages have been delivered since the last time you refreshed, they will now appear.", "If you’re not already signed in to your account, enter your login information to do so now. This will bring you to your inbox. ” It’s at the top of the left column. A curved arrow icon will appear next to “Inbox.” It’s the curved arrow icon. This refreshes your inbox. If new messages have been delivered since the last time you refreshed, they will now appear." ], "summary": [ "Open Yahoo! Go to the Inbox. Swipe down from the top of the screen. Lift your finger from the screen.", "Open https://mail.yahoo.com in a web browser. Hover your mouse over “Inbox. Click the Refresh icon." ] }

{ "section_name": [ "Noticing What You Talk About Together", "Noticing What You Do Together", "Noticing How Your Significant Other Makes You Feel" ], "document": [ "If you can't even remember the last time you shared your deepest fears or doubts with your partner, then you're in hot water. If you feel like your significant other is always the one who is talking, upset, getting comfort, and seeking and getting your love and attention, then you have a problem. It's okay if your partner is having a bad month, but if you feel like there is always something wrong in his or her life, then you may be getting used for emotional support. In a healthy relationship, both partners get to talk about their problems and concerns equally. If you feel like your partner is doing at least 80% of the talking and you're not particularly shy, then you have a problem. If any time you mention yourself, your partner tries to make your problems seem smaller by saying that he or she has it so much worse, then you have a problem. If you're afraid to share your feelings because you think your partner will get angry and misunderstand you, or if you don't share your thoughts and feelings because you know your partner won't really listen, then you have a problem. You should feel just as comfortable about sharing your thoughts, fears, and hopes as your partner does. Both people should be able to share in a relationship, and if every time you try to talk about yourself, your partner says he or she is busy or tired, interrupts you and tries to make it all about him or herself, or just gets a glazed look that makes it clear he or she isn't listening, then you are getting used. You're in a parasitic relationship if you feel like, no matter what, your partner always ends up getting exactly what he or she wants. You may find yourself giving in just because it's easier than fighting, because your partner will be mad if he or she doesn't get what he or she is after, or simply because you've convinced yourself that he or she must want it more. In a healthy relationship, partners work together to find a decision that can make them both happy, and take turns \"giving in\" to each other. Sure, it's not a big deal to give in on some of the small stuff, like about where to have dinner or what to watch on TV. But this habit can make it easier for you to give in on the big things, like deciding where to move together. When is the last time you heard your partner say how much you mean to him or her? If you can't even remember, then you may be getting used and taken for granted. Your partner may think it's a given that you know how much he or she loves you and how special you really are, but if your partner really cares about you, then he or she would tell you, not just assume that you know. If you don't even get thanked for all of the favors you're doing, then you are definitely getting taken advantage of. If your partner never compliments you or tells you how nice you look on date night, then you may be being used. That's right. Your partner almost never tells you how amazing you are, but you find yourself feeling like you have to say \"I love you\" twenty times a day so the person doesn't feel like you're neglecting him or not giving him enough love and affection. If you feel like you have to tell your partner how much you love him, how great he is, and how much you value him fifty times a day just to help him be less needy, then you have a problem. In a healthy relationship, both partners should compliment each other and say \"I love you\" around the same amount -- and only when they actually mean it.", "It's definitely possible to have almost everything in common, but it's still healthy to do some things separately and have some solitude. If every single time you step out of the house, even if it's just to pick up a prescription from the pharmacy or to get coffee, you hear your partner say, \"I'll come, too!\" then he or she may be a parasite. If you suddenly notice that your partner is always doing the things you used to love doing alone, from morning yoga to taking a walk after dinner, then he or she may be a parasite. If your partner also cannot do anything by him or herself, whether it's to have a coffee date with a new acquaintance or to get an oil change, and is always asking you to come along, then you may be in a parasitic relationship. Have you suddenly noticed that all of your friends have become your partner's friends? To some degree, this is normal, but if ever since you got serious, all of your partner's own friends have fallen off the radar in favor of yours, that's a red flag. This may be your significant other's way of ensuring you stay together forever. After all, who wants to deal with the awkwardness of breaking up when you have the exact same friends? If your significant other never had any other friends to begin with, this should also be another cause for concern. This is a sign that the person isn't capable of forming close bonds with people he or she isn't dating. Sure, everyone gets strapped for cash from time to time, but if you find that you're the one always paying for dinner, movies, trips, gas, and the big things, like the person's education, child support, rent and other bills, then it's worth examining if this is an arrangement you're comfortable with, and how your partner would respond if you, for example, lost your income. If the person you're dating takes it as a given that you will take care of him or her, sit down and have a talk pronto. The person might even say, \"I'd love to go out to dinner, but you know I'm so broke this month.\" This is a way of tricking you into paying while making you think it's your idea. Even if you have tons of money to spare, this should still be a warning sign. If the person you're dating is so willing to take advantage of your money, he or she will also be just as willing to take advantage of your emotions. In a healthy relationship, partners take turns doing favors for each other whenever one person needs a little help. In a parasitic relationship, one partner is always doing favors for the other and getting nothing in return. If you find that you're giving your partner rides everywhere, cooking all the meals or picking them up, running errands for him, and basically taking care of all the little things he or she is too lazy to do, then you may be infected by a parasite. Though it may hurt, write two lists: one, a list of all the favors you've done for your partner, and two, a list of all the favors he or she has done for you. They don't match up, do they? This is another major problem. If any time you and your partner are out in public together, he or she refuses to talk to other people, demands your attention constantly, and generally shows no regard for others, then you need to rethink your priorities. It's one thing if your partner is really shy, but another if he or she is rude to others or just flat-out acts like they don't exist. This is a sign that the person doesn't see a life outside of you. If you find that when the two of you go out, you have to constantly spend all of your time by your partner's side or he or she gets hurt or jealous, then you have a problem. In any healthy relationship, both partners should feel comfortable doing their own thing. This can mean hanging out with your own friends, getting some quality family time, or just reading, running, or pursuing your own hobbies on your own time. If your partner truly loves and cares about you, then he or she should be happy when you pursue your own interests and grow as a person on your own. If your partner is hurt, angry, jealous, or distant whenever you leave the house without him or her, even if you're just grabbing coffee with your cousin Sally, then he or she resents your individuality. If your partner checks in on you and asks when you'll be home every five minutes when you're out, then he or she may be a parasite. When people voice concern about your relationship, it's natural to get defensive and to feel even more determined to prove everyone wrong by trying as hard as you can to make things work. But if you find that your friends, family members, and pretty much everyone in your orbit is worried that your significant other is taking advantage of you, then there may be some truth to what they're saying. When you tell these people they're wrong, you end up driving them away. Then your partner gets exactly what he or she wants -- even more of your time and attention.", "This is an important one. Have you noticed that any time you say no or don't give your partner exactly what he or she wants, your partner gets deeply disappointed. You shouldn't give in to your partner just because they are sad that you didn't meet their request, just like you shouldn't give in to a child throwing a tantrum in public. You shouldn't feel bad about not giving in to your partner's ridiculous requests. Guilt should not be the driving force in any healthy relationship. Do you find yourself constantly doing things for your partner where you sacrifice all your pleasures just to make them happy? If you do not fulfill their wishes, do they withdraw from you until you give in? Are you are made to feel that your partner is nothing without you or can not survive without you. These are signs that you may be in a parasitic relationship. Do you often find yourself feeling drained out after spending time with your partner? A parasite doesn't just drain your wallet and free time. But they can rip you off your energy levels—spiritually, emotionally and physically. A parasitic partner can suck the life out of you. You are constantly giving him or her emotional, financial support, convincing him or her that everything is okay, and they can even drag you into their problems making you feel equally responsible for whatever miserable state they are in. In a healthy relationship, partners empower each other and make each other feel like anything is possible. In a parasitic relationship, one partner drains the other partner's energy, making him feel incapable of doing anything. If you're in a parasitic relationship, then your significant other may be trying to make you feel like you're losing your sense of self; your partner will want this sense of self to be replaced by your sense of yourself as a part of a couple, as a being in a relationship. If you're forgetting who you really are and feel like you're losing track of all of the things that make you special and happy, then you may be in a parasitic relationship that is making you feel a loss of identity. In a healthy relationship, two people gain a stronger sense of themselves as they bond together as a couple; in a parasitic relationship, one person tries to take on the qualities of the other person and doesn't give him any time to figure out who he really is. If you suspect that you're getting used, then it's likely that you probably are. If you get the sense that your significant other is only with you because of your apartment, your car, your money, or your ability to comfort him or her at all hours of the night, then you should get out of the relationship as soon as you can. If you feel like you're giving a ton of support and getting no support at all, even in the most basic things, like getting a \"good luck!\" note before a big exam, then you may be getting used by your partner. Ask yourself, would your partner still be with you if it wasn't for your nice apartment/new car/big bank account/good looks? If you even hesitate a second before answering, then you're getting used. This is another way that a parasite can drain you of your own identity. If you're sacrificing everything so that your significant other can follow his dreams, finish school, move closer to his or her family, or pursue his favorite hobby for hours a day, then you may be in a parasitic relationship. In a healthy relationship, both partners have individual goals and work to get them to align; in a parasitic relationship, one person's goals become the focus of the relationship. You may not even have noticed that you've stopped caring about becoming a nurse or a chef because you're too busy trying to help your partner find his or her way. If your partner never even asks about what you want for your future or how you see your career five years down the line, then it may be because he or she is only interested in him or herself." ], "summary": [ "Notice if your partner is always talking about his or her problems. Notice if you never get to share your feelings. Notice if there's no such thing as a compromise in your relationship. Notice if you never hear any words of appreciation. Notice if you constantly have to tell your partner how much you love him or her.", "Ask yourself if your partner has to do everything with you. Consider whether you have any separate friends. Be cautious about paying for everything. See if you're doing excessive favors for your partner. See if your partner is completely asocial. See if your partner is upset any time you do your own thing. See if other people have voiced concern about your relationship.", "See if you feel guilty any time you don't give in. See if you feel drained of energy after hanging out with your partner. See if you feel like you're losing your identity. See if you're starting to feel used. See if you stop feeling like your goals or desires matter at all." ] }

{ "section_name": [ "Getting Siri Through Jailbreaking" ], "document": [ "Press once the Home button to minimize App DB, then press and hold the Home button until Siri appears. You can then use Siri as you normally would." ], "summary": [ "Try activating Siri." ] }

{ "section_name": [ "Trying Home Remedies", "Seeking Professional and Medical Remedies", "Confirming that You Have Bruxism" ], "document": [ "Stress is one major cause of teeth grinding, so you should aim to relieve your stress. You can relieve the stress in your life by attending stress counseling, exercising, or meditating. You may also consider looking into natural remedies to reduce stress. There is also a large variety of tea plants, like chamomile and lavender, which can calm you down before bed time. Here are some other ways to reduce your stress: Eliminate any major sources of stress in your life. If you're stressed out because of an unbearable roommate or a terrible relationship, it's time to get these negative sources out of your life and move on. Go to bed and wake up at the same time every day. This will give you more energy to deal with your daily life. Have fun with friends. Make time to laugh, be silly, and just do nothing with your friends. This will help you unwind. Eat well. Eating three well-balanced and healthy meals each day will make you feel more balanced and less irritable. Make sure that your meals contain some raw fruits or vegetables to exercise your during the day. This may help to reduce teeth grinding at night. Stop drinking soda, coffee, and energy drinks and try not to eat too much chocolate. Caffeine is a stimulant which will make it more difficult for you to relax your mind and the muscles of your jaw, especially at night making you agitated throughout the day. Alcohol is a depressant which will make it more difficult for you to sleep healthily. Teeth grinding tends to get worse after alcohol consumption. Though alcohol may make it easier for you to fall asleep, it will make you sleep a less restful, more shallow sleep, which will increase your teeth grinding. Stop yourself from stress-related habits that have to do with your mouth. Chewing non-food items is a sign of an increased stress level. For example, if you tend to chew on pencils or pens when you are stressed out, you should eliminate that habit.If this is particularly challenging, you can chew gum or suck on a mint whenever you have the urge to chew on non-foods, and slowly wean yourself off of them. If you notice that your jaw is tense or that your teeth are gritted together, practice relaxing the jaw by placing the tip of your tongue between your teeth. Calcium and magnesium are necessary for muscle function and nervous system health. If you don't have enough, you can have problems with clenching, tension, and other muscle problems. Remember that your heart is also a muscle and it can suffer from stress or lack of calcium. This home remedy can take up to five weeks to work. It is important to reduce stress before bed so that you're more relaxed during the night and therefore less likely to grind your teeth. Here are some ways to relax before bed and have a more restful sleep: Massage the muscles in your neck, shoulders, and face before you go to sleep.Use your fingers and palms to massage the sides of your head, forehead and jaw in calming circular motions. Soak a washcloth in hot water and hold it against your cheek in front of your earlobe. This will help your muscles to relax and unclench. Take a warm washcloth and hold it over your whole face. This will both help your muscles relax and put you in a calmer state of mind. Turn on soothing music or white noise to help achieve a calm state of mind as you drift off to sleep. Read in bed for at least half an hour before you sleep. This will help you get ready for sleep. Turn off the television, computer, and any bright lights at least an hour before bed. Minimize your sensory experience before you fall asleep.", "If your teeth grinding persists, you should go in to see a dentist as chronic teeth grinding can result in fracturing, loosening, or loss of teeth. If you grind your teeth too consistently, you may even need bridges, crowns, root canals, implants, partial dentures, or even complete dentures. Braces may also be an option if your teeth are misaligned and causing teeth grinding due to an unequal distribution of biting forces. Your dentist will be able to assess which treatments will work best for you. Here are some treatments your dentist may recommend depending on the severity of your symptoms: Muscle relaxants. Bruxism is very rarely treated with medication, but sometimes muscle relaxants and botox can be prescribed to loosen the jaw and prevent teeth grinding. You may also get good results from a low quantity of botox injection in your muscles or by using a TENS machine. Having crowns or onlays put onto your teeth. If your bruxism has caused damage to the teeth, your bite may be out of alignment. If this is the case, your dentist can use onlays or crowns to reshape the surface of your teeth in order to repair your bite. Your dentist will most likely recommend a mouth guard or splint at night to protect your teeth from the wear and damage caused by grinding. Here is some more information about mouth guards and splints: Mouth guards can be custom-fitted by your dentist or can be purchased over the counter. However, mouth guards tend to be soft and can dislodge during teeth grinding. A custom-made mouthguard is significantly more expensive than an over-the-the counter one (though much of the cost may be covered by your insurance), but it will fit your teeth more easily and much more correctly than a non-custom mouth guard, and will also create less discomfort. Self-adjusting mouth guards made of ethylene vinyl acetate (EVA) are an affordable alternative to try, before committing to the investment of a custom made mouth guard. These mouth guards can easily be molded in hot water and thus adjusted to your bite. Dental splints are constructed of hard acrylic and fit over either your upper or lower teeth. They are also worn at night in order to protect your teeth from being damaged. However, keep in mind that this is just for protecting your teeth. It rarely eliminates bruxism. If bruxism has affected how your teeth look and you wish to change that, you can see a cosmetic dentist to discuss options. If your teeth have been shortened or ground down by teeth-grinding, a cosmetic dentist can rebuild and reshape the teeth using dental crowns or veneers.These treatments will restore the look of your teeth so that they are longer and look more even.", "Bruxism is a condition where a person grinds, gnashes, or clenches his teeth unconsciously. Sleep bruxism is the condition of doing this at night. It is often related to daily stress. However, bruxism may also be due a general or local condition such as occlusal (bite) problems. Some people do grind or clench their teeth during the day, but bruxism often occurs at night when the person is asleep. Because of this, it can often be difficult to self-diagnose bruxism. Teeth grinding occurs at night, so you should check in the morning to see if you have any symptoms. It can be difficult to figure out that you grind your teeth on your own, but here are some signs that may indicate that you do grind your teeth at night: A dull, constant headache. A sore jaw caused by the masseter muscle hurting (pain when you chew). Audible teeth grinding sounds as you're falling asleep. Tooth sensitivity to heat, cold, or brushing. Inflammation of the gums (gingivitis). Wounds on the inside of the cheeks (from biting). Worn teeth (surfaces look different than usual). If you sleep in the same bed as a loved one, simply ask him or her if he has ever heard you grinding your teeth in your sleep. Ask him to wake up earlier than you or go to bed later than you and to look out for any signs of teeth grinding. If this person wakes up in the middle of the night, he should also look out for those symptoms. If you sleep on your own but really want to confirm that you're grinding your teeth along with checking for the symptoms, then you can consider recording yourself while you sleep and listening for any grinding sounds. If you suspect that you have been grinding your teeth, consult your dentist. He or she will be able to examine your mouth and jaw for signs of bruxism like jaw tenderness or worn-down teeth. Once you find out that you have bruxism, there are some home remedies that you can try as well as some professional treatments, that can help treat your condition. The dentist will also check to make sure that you are not suffering from some other ailments that cause similar pain such as: Dental disorders that can usually cause trismus, or lockjaw. Ear disorders or infections. TMJ or TMD (Temporomandibular disorders). A side-effect of a medication." ], "summary": [ " Reduce your stress. Remove caffeine from your diet. Avoid alcohol. Stop chewing on non-foods. Train yourself not to clench your jaw during the day. Add calcium and magnesium supplements to your diet. Relax before bed.", "See a dentist for general help. Get a splint or mouth guard made by your dentist. Get your teeth fixed cosmetically (optional).", "Understand bruxism. Check for symptoms when you first wake up. Ask a loved one. Ask a dentist." ] }

{ "section_name": [ "Growing Gems", "Growing Crystal Needles", "Making Sugar Crystals" ], "document": [ "Collect approximately 100mL (.44 cups) of hot water. The water doesn't need to be boiling. Tap water will work fine. Just leave the tap on for a minute until the water is very hot. To get the purest crystals, begin with a hot solution and allow it to cool slowly by leaving it at room temperature. This slow process will allow the crystal to reject any impurities as the molecules are arranged. The solution will be saturated when it can no longer dissolve more crystals. You will probably need about 60 grams (2.1oz.) of chemical. Add more until the crystal no longer dissolve. There are a number of chemicals you can select depending on the color of crystal you want to make. Some of the chemicals, like borax, may be around your house or at the local grocery store. Other ingredients are available to order online. Borax can be used to produce clear crystals. Copper sulfate can be used to create bright blue crystals. Purple chrome alum can be used to create purple crystals. Pouring the solution through a filter will help to get rid of any excess crystals that could not be dissolved in the solution. Take a plastic funnel and place a coffee filter in the funnel. Then pour the solution into a separate container through the funnel. Now you should have a clear solution with no crystals floating around in the liquid. Leave it for 24 hours. Once you have some small crystals scrape them off the plate with a butter knife. You can use these small crystals as seeds to produce larger crystals. You can poke two small holes in the lid and tie one end around the seed crystal and tie the other end to the top of the jar. The container should be clean so the crystals attach to your seed crystal and not the container. Pick any container that has a good cover that seals. Or make a cover by suspending your crystal from a flat piece of cardboard. Evaporation will help speed up the formation of crystals. Wait as the solution evaporates and your crystal grows larger. Be patient. It can take weeks to grow a large crystal. Keep the object in a cool, shaded area. Make sure it is someplace where the container won't be moved or disturbed too often. Over time, small crystals will begin to form in the solution, so it will be necessary to put your seed crystals into a new container. Remove the seed crystals and place them on a paper towel. Pour the solution through a coffee filter into the new container. Scrape out any crystals in the old container. You can save them and use them as seed crystals for the next time you want to grow a crystal. If you need more solution, dissolve some more crystal powder in hot water and add the solution to your new container. To protect the crystal from being destroyed by exposure to moisture, cover the crystal with a coat of lacquer. Use a brush to apply an even coat over the entire surface. You can also try coating the surface with a layer of nail polish to protect it.", "Add about a half cup(120mL) of Epsom salt (magnesium sulfide) with equal parts hot water. This will create a saturated solution. A solution is considered saturated when no more solids can be dissolved into the liquid. Add a few drops of food coloring to the mixture if you want your crystals to have some color. Use a spoon to stir the mixture until the salt is dissolved. It should only take about a minute. If some of the salt crystals are left in the bottom it is still going to work so don't worry about it. Cooling the mixture rapidly will help the crystals form more quickly. Water dissolves more salt when the temperature of the water is higher because there is more space between each molecule. Since there is less room in cool water, the salt will revert back to a crystal form as it cools. The salt molecules will stick together, forming a pattern. This is how crystals occur. You should have a nice collection of crystal needles forming. You can scoop the crystal out with a spoon and take a closer look, or pour out the remaining liquid. The crystals will be very fragile, so handle them with care.", "Make the string so it hangs an inch or so above the bottom of the container or jar that you will use to make crystals. You can also try to suspend a lollipop or popsicle stick. It makes a good handle if you plan to eat your project when it's done. Stir three cups (660g) of sugar into one cup (240mL) of boiling water. Add some food coloring to give your crystals some color. Be sure the container is completely clean so your sugar crystals do not latch on to any leftover food fragments or dirt in the container instead of your string. Place the knife over the top of the container so the string hangs down. The string should hang into the mixture, but do not let the string touch the bottom of the jar because the crystals with grow there instead of the string. Find a safe place to store the container for a couple weeks. You should look for someplace that is clean and where the container won't get knocked around. You can place it in a box on the top of your refrigerator, or an unused shelf of a kitchen cabinet." ], "summary": [ "Collect some hot water in a jar. Dissolve a crystal chemical in hot water until the solution is saturated. Filter the solution. Place a small amount of the saturated solution on a plate. Suspend the seed crystal in a clean jar. Pour the saturated solution into the container with crystal seed. Refresh the solution every two weeks. Coat the surface of the crystal with a lacquer.", "Combine the ingredients in the container. Stir the ingredients. Place the container in the refrigerator. Check back on the container after about 3 hours.", "Tie a string around a butter knife or similar object. Boil some water and add the ingredients. Pour the mixture into your container carefully. Balance the string over the opening of the container. Store the container." ] }

{ "section_name": [ "Staying Relevant and Popular", "Getting Auditions", "Learning the Art of Acting" ], "document": [ "Even after you’ve hit the big screen, it’s important that you improve over the duration of your career. That means learning from other actors, practicing your roles, and understanding screenwriting and characterization. Method actresses completely embody the role, taking on the personality and life of the character they are playing. This makes the performance more organic. As time changes, acting methods also change. Make sure to stay up on the latest trends and take advice from successful actors an actresses in the industry, even if they’re younger than you. An easy way for an actress to fade into obscurity is to select poor roles. Don’t rely on your agent to choose things for you and read every script before accepting a role. Refuse roles that may hurt your career in the future. Additionally, don’t take similar roles on in succession or else you may be typecast. Be realistic with your acting range, and choose roles that you can be capable in. Don’t take roles that make you feel uncomfortable or require nudity, foul language or what you consider to be an immoral message if you don’t want to. Once you have built a following, consider what it is that thrills your fans, what they like about you. Doing something vastly out of character could hurt your career, and make your fans turn on you. Staying to a succinct brand will retain many of your fans. Even though humans don’t have one dimensional personalities, as a famous actress you will be a role model to girls and women across the globe. Because of how fast news and information is spread, it’s important that you stay in the forefront of people’s minds. Taking a couple of years off may mean people forget about you in that duration of time. Stay active and keep working. This may mean putting off relationships, having a family or developing a relationship. Some actors create bonds with producers or directors and go on to make numerous movies with the same people. Moving to a city that has more auditioning opportunities available will mean that you’ll have more chances to find work. Keep in mind that this also means that the competition will be tougher in these areas. The best cities for acting include Los Angeles California, Baton Rouge Louisiana, Albuquerque New Mexico, Auckland, Mumbai etc. Research carefully if you are going to invest in relocating. Being around other actresses will also allow you to network in the industry and learn new things. In many acting centric cities the cost of living is higher than average. Social media has allowed a greater connection between actresses and fans, and is a must if you want to stay relevant today. Make sure to maintain a succinct social media and work with your manager or agent to develop a good strategy. Digital video has also made it easier to come out with custom content, and delivering this to your fans for free will help grow your your fanbase and career. Posting ignorant or negative things on social media can destroy your career. Make sure to work with your manager on what to say and not to say. Don’t get in fights on social media because it will lower your brand. Run videos that you post by your team to make sure that they will be liked by your fans.", "A good headshot is critical to getting roles. Casting directors may see your headshot and call you in for auditions. Look online for photographers that specialize in headshots in your area and give them a call to schedule an appointment. Headshots exist to inform the casting director of your look, age, and who you are. Make sure to get makeup and hair done before the headshot so you look your best. Consider including a shot that shows your natural apprentice too. Professional level headshots can be expensive and range anywhere from $400 - $1,200 (US Dollars) Be as natural as you can in your headshot, and avoid over-editing or makeup so the casting director knows what to expect when you audition. A good agent will have existing network connections in the industry and be able to get you auditions for roles that you wouldn't be able to get yourself. Set up meetings with management agencies and talk to different people in the industry to get referrals. Agents also negotiate pay in some circumstances as well. Many agents charge you 10% of your earnings. Agents also help you prepare for auditions and can impart useful knowledge about a career in acting to you. Make sure to thoroughly look through any contract with an attorney or similar qualified professional before signing any agreements or contracts. Networking in the acting industry is critically important and it can help you land roles if you know the right people. Make sure to keep in touch with directors and other actors and actresses and you may be the first in mind for a specific role. Remember to be pleasant and be easy to work with and talk with. If you get a bad reputation, it may make it harder for your to get auditions. Many actors will continue to work with the same people through their career. Never turn down the opportunity to attend a meeting to talk about a potential role or a new project someone is working on. You won’t get all of the roles you audition for, but it doesn’t mean you should throw in the towel. Continue to hone your craft and network in the industry, and you’ll eventually you’ll be able to become a famous actress. Matt Le Blanc struggled to land a role for years before he ended up on the hit show “Friends” in 1994. If you keep getting rejected for the same roles, try to switch up the types of roles you’re auditioning for. Agent workshops or showcases are opportunities for actors to showcase their skills in front of casting directors or producers. Actors attend these workshops and do read scripts to potentially land roles in the future. Make sure that when you attend one of these workshops you’re dressed well and you’ve prepared a monologue. There are sometimes open opportunities for actors to land a role in a movie or play depending on where you live. Most open casting calls require the actor have a head shot, and a resume of past performance. Starting as an extra will give you insight into film production and performance. Don’t turn these opportunities down. Don’t turn down opportunities to do commercials. Dakota Fanning, Farrah Fawcett, and Jodie Foster all starred in commercials before hitting the big screen.", "Search online for classes offered by your community center or find an acting studios in your area. If you have no background in acting, this is a great way to meet other actors and actresses and learn the basics. Call the studio to see when the next class cycle starts and determine if it’s in your budget. A good studio will show you the basics first. Any studio or teacher who boasts, or worse, promises, they can make you a “star.” should be avoided. It may take years to develop and hone your acting skills, so don’t get discouraged if you aren’t a natural. Consider becoming an actress and focusing less on being famous. If your secondary education option offers it, drama is a good way to begin acting early on. Acting requires you to understand complex scripts, memorize hundreds of lines, and have the ability to perform in front of an audience. Taking drama in high school, for example, will give you an introduction into many of these key acting areas. Make sure to audition or register, depending on what’s required. Famous Actresses can be stars of stage or screen. Voice only work is common too such as radio or movie voiceover rolls. Taking drama in school can improve interpersonal skills, as well as, mental, physical, and emotional development. Stage and screen acting are in very different environments. Stage acting is a performance in front of a live audience. You'll be given time to rehearse and learn lines more so than on film or in a television show. You’ll learn stage acting in high school drama, but some of these skills also translate to the screen. Other differences include the ability to vocalize. Acting for television and film, utilizes microphones that are able to pick up minute sounds, while you need to resonate vocally on stage. Costume changes often have to occur much quicker with stage acting. When looking for colleges or universities to attend, consider selecting an acting school. Some of the best schools for drama and the performing arts include The Juilliard School, Yale School of Drama, Carnegie Mellon University, and the London Academy of Music and Dramatic Arts. Many of the top drama schools require an audition in order to be admitted. Try building a strong portfolio and take all the roles you can get while you're in high school to increase your odds of getting into a performing arts college. The competition for admission is often very fierce and includes filing a lot of paperwork. Don’t shy away from a role if a producer or director thinks you’re a fit for it. If your high-school drama teacher wants you to be the lead role in the play, take the opportunity. In order to build your skills and develop your talent, you need to actively perform in front of an audience. You may have to perform in unpaid roles until you’re paid as a professional actress. Try to take roles that challenge you and will give you a greater diversity of skill. Roles may require you to be in physically good shape to execute certain maneuvers or fit a certain image for production. Stage acting also takes physical prowess and endurance in order to continue vocalizing lines and doing actions on stage. By maintaining good physical health, you'll prevent casting directors from dismissing you because of the shape you're in. You obviously don't have to be a size 0, but you need to stay healthy and be able of adapt your appearance. Getting sick may also halt production if you've been cast in a critical role. Make sure to take vitamins and maintain a healthy and balanced diet. Make sure to get enough sleep. While it’s not necessary to learn how to dance, sing, or play an instrument in order to act, these skills will make broaden your range and make you more appealing to casting directors. See if you can take an extra class at a community center or get a special tutor to teach you these skills. Horse riding, archery, gymnastics, diving, martial arts, conjuring, juggling and circus skills are all performance skills that may increase your ability to become a famous actress. Anna Kendrick, Kristen Bell, and Emmy Rossum can sing, dance and act. If you want to become a famous musical star, then singing and dancing are usually a necessary talents to have. A great way to see your own progress is by taping yourself everyday to see how your acting skills are developing. Once you’re done with your scene each day, go over the tape and write notes on things that you can do to improve. Practice audition scripts at home, and get friends who act to help you. Choose scripts in a genre that you find specifically challenging like comedy, romance, or drama, and practice them to hone your versatility. You can also do voice or movement specific exercises to improve specific aspects of your acting ability." ], "summary": [ "Hone your craft by practicing. Be selective when choosing roles and pick good scripts. Understand your fan base. Stay active and keep looking for new roles. Move to an acting focused city. Network through social media and YouTube.", "Get a headshot taken by a photographer. Hire an agent. Surround yourself with other people in the acting industry. Remain persistent, even when you are rejected. Attend agent workshops. Look for open casting calls in your area.", "Sign up for acting classes or join a local acting studio. Take drama in high school or secondary school. Determine if you prefer stage, film or TV acting. Major in acting in college or another tertiary education option such as an acting school. Take opportunities to perform. Keep physically fit and active. Learn new skills, like singing and dancing, to broaden your talent. Practice frequently to hone your skills." ] }

{ "section_name": [ "On the Day", "Get Ready to Celebrate" ], "document": [ "What better way to celebrate the quintessential Irish holiday than a trip to the land of Saints and Scholars! Dublin, the capital city, usually holds a five day festival in honor of the holiday and is the location of Ireland's largest and most impressive St. Patrick's Day parade. The city buzzes with life over the course of the festival - thousands of tourists flood the city and the pubs are overflowing with travelers and locals alike, eager to \"drown the shamrock\". So if you're looking to celebrate St. Patrick's Day in true Irish fashion, this is the place to be! Alternatively, you can take a trip down the country to escape from the tourist-ridden streets of Dublin and experience a somewhat quieter, but more authentic version of the holiday. Most towns will have some semblance of a parade - the quality varying from decent to poor - but the real reason to go is for the vibrant pub-scene, where you can enjoy high-quality traditional and contemporary Irish music surrounded by an authentic Irish crowd! As mentioned above, thousands of tourists flock to Ireland every March so it's advisable to book flights and accommodation well in advance, to avoid soaring prices and possible disappointment. Beer and spirits are not the only great consumable goods to come out of Ireland. Corned beef, cabbage and lamb stew accompanied by traditional Irish soda bread are tasty ways to \"keep it real.\" Potatoes are about as Irish as you can get and are one of the staples of the Irish diet. Traditional Irish foods include bangers and mash, colcannon, bacon (boiled ham) and cabbage, stew, boxty, Shepherd's Pie, potato bread and black pudding. In Ireland, the day is usually celebrated by eating food such as pink bacon or savory roast chicken. Note that corned beef and cabbage is more of an Irish-American tradition than an authentically Irish one. Ireland has a long history with music, and many incredible styles have emerged. Celtic, folk and traditional Irish pub songs might just get you in the St. Patrick's Day spirit! You can play some Irish music at home, listen to it on the radio (some stations will have special St. Patrick's Day features) or find out about any Irish bands or musicians playing locally. Find a compilation CD of traditional Irish songs or download some individual songs online. You should easily be able to find traditional Irish music by artists such as The Chieftains, The Dubliners, Planxty and Clannad, for example. If traditional music isn't your thing, don't forget about the many contributions Irish musicians have made to the world of rock and pop. Think U2, Van Morrison, Thin Lizzy and The Cranberries. Alternatively, you can try your hand at some traditional Irish instruments, such as the tin whistle, the bodhrán, the harp, the fiddle or the uilleann pipes. However, you're not likely to produce anything very melodic sounding if it's your first time! If you can't make it to the five day festival in Dublin, Ireland, check out the scene locally. Many parades feature the best of local dance troupes, marching bands, gymnasts and musicians in addition to spectacular themed floats and brightly costumed participants. You can enjoy the parade as a spectator or contact your local parade organization committee to get involved. There are many ways to participate in your local parade. You can get dressed up and march in the parade yourself, help design costumes or floats or help out with the organization of the parade. St. Patrick's day is a festive, communal holiday - so get involved! Though small towns aren't likely to have parades, many large cities such as New York City, Boston, St. Louis, San Francisco, Chicago, London, Montreal and Sydney have great celebrations. Savannah, GA boasts the second largest parade in the United States, while out of any US state, Boston has the highest number of Irish descendants by percentage of population, and its South Boston St. Patrick's Day parade is the first recorded anywhere in the world. Most bars and pubs love St. Patrick's Day, as it's one of the few holidays known for a marked increase in alcohol consumption, so many will be catering to patrons with a festive St. Patrick's theme. You may find special prices on draft beer, food and cover charges. Call around to your favorite joints and ask if they have any celebration plans. A pub crawl can be a great way to get some friends together and explore the local pub scene, especially if there are a lot of Irish bars in your area. Make a list of the pubs you want to visit in advance (if you are ambitious you could aim for 17 pubs in honor of March 17th!), then make a rule that everyone needs to have a pint in each pub you visit. 17 pints of Guinness anyone? It would be a shame to drink Budweiser on St. Patrick's Day, regardless of where in the world you are. If Guinness isn't your thing, try a pint of Bulmers (also called Magners) cider, Smithwick's ale, Jameson Irish whiskey or some Bailey's Irish cream. Whatever you drink, avoid any green beer. If you aren't a fan of the bar scene but still want to celebrate, invite a few friends over and have a St. Patrick's Day themed party. Go as extreme or as laid back as you want: insist that everyone wear green or just have them come as they are and chill out with a few beers. Consider starting a tradition, such as watching a movie, \"The Quiet Man\" with John Wayne and Maureen O'Hara is a fun choice; serve corned beef and cabbage or Irish stew with colcannon (mashed potatoes and cabbage). Make green beer and green chocolate chip cookies for your party. In Ireland it is common to get together with family for St. Patrick's Day, so perhaps you'd like to do this too.", "Unless you want to, you don't have to wear a sweater with a giant shamrock on it. (Though that would certainly help you stand out.) The great thing about this holiday is you are free to go as subtle or as wild as you like. St. Patrick's Day t-shirts have been a common article of clothing to wear proudly. Consider the following suggestions when picking out something to wear: An all green t-shirt with optional Irish-related sayings, for example, \"Kiss me, I'm Irish!\" Note that no real Irish person over the age of ten would be caught dead in one of these. T-shirts with Irish beer monikers such as Harp or Guinness are more acceptable For those who are feeling particularly festive, try buying or making a leprechaun costume, replete with white stockings, green top hat and fake (or real!) red beard. If you're working on March 17th, you can still get into the festive spirit by incorporating a little green into your work attire. Try a green-striped polo or collared shirt, a green or shamrock-dotted tie, or green socks and undies for the closet St. Paddy's Day fans. Buttons, pins and jewelry are all great ways to dress up an outfit. On St. Patrick's Day, they become ways to express the fun side of fashion. Nothing is too gaudy or outlandish. Buttons with clever (or not so clever) sayings are also encouraged. Small shamrock pins are a great and subtle way to express your support of the holiday. It is a tradition in Ireland for all attending parades and generally celebrating to wear a small collection of Shamrock fastened by a clothespin to your top (in the same place as a badge would be worn). Dying your hair or your pet's fur bright green is also a great way to stand out. Be sure to use a non-toxic dye. It's also common to see kids (and sometimes adults) with their faces painted on St. Patrick's Day, particularly if they're attending the parade. Cute shamrocks on the cheeks are a popular option, along with full-faced Irish flags of green, white and orange. The Irish have their own distinct dialect of the English language, so if you want to sound like a true Paddy on St. Patrick's day, try sprinkling some of these Hiberno-English gems into your conversation: What's the craic? This phrase can be interpreted as either \"How's it going?\" or \"What's going on?\" or \"What's up?\" and is used in non-formal settings. Craic is a very important word in Ireland and can be used to describe your enjoyment of an event or activity, e.g \"How was the party?\" \"Ah sure, it was great craic altogether!\" Use \"craic\" in the correct context and you'll earn major points with the Irish. Grand. Grand is another multi-purpose word in Hiberno-English. It doesn't mean large or impressive, but rather translates as \"fine\" or \"great\" depending on the context. \"I'm grand\" is a perfectly acceptable reply to the question \"How are you?\" and means the person is doing just fine. If you ask an Irish person \"How did the exam go?\" and they reply \"It was grand\" that means it went okay, it wasn't amazing, but it wasn't a disaster either. Eejit. Eejit is basically the Irish word for idiot. If someone does something silly or stupid, you can comment \"Ah ya big eejit!\" It's not meant to be offensive, rather it's used to make fun of someone in a playful way. . Irish dancing is a form of step dancing which is popular both in Ireland and all over the world. Not only will it impress everyone you know, but it's also a fun way to increase flexibility and burn calories! You can learn how to Irish dance by attending classes in your local area or by copying some of the excellent Irish dancing videos and tutorials online. Whip out a few impressive steps and lifts the next time you hear a reel or a jig and nobody will question your Irish credentials. Get some friends together and learn how to céili (kay-lee) dance - a form of Irish social dancing that can be done with as few as two and as many as sixteen people. If you get good enough you can compete in the many feiseanna or Irish dancing competitions that take place all over the world. Even better, you can volunteer to perform in the next St. Patrick's Day parade! St. Patrick's Day has been observed as a religious festival in Ireland for over a thousand years, though it was only recognized as a celebration of Irish culture and heritage in the 1970s. The day is named in honor of St. Patrick, the patron saint of Ireland, who has been credited with bringing Christianity to Ireland. There are multiple origin stories for St. Patrick, but: Most sources agree that St. Patrick's actual name was Maewyn Succat. They also agree that Maewyn was kidnapped and sold into slavery at age 16 and, to help him endure his enslavement, he turned to God. Six years after his captivity began, St. Patrick escaped from slavery to France, where he became a priest, and then the second Bishop to Ireland. He spent the next 30 years establishing schools, churches, and monasteries across the country. He brought Christianity widespread acceptance amongst the pagan indigenous peoples. It is thought that St. Patrick used a shamrock as a metaphor for the Trinity (Father, Son, and Holy Spirit), showing how three individual units could be part of the same body. His parishioners began wearing shamrocks to his church services. Today, \"the wearing of the green\" on St. Patrick's Day represents spring, shamrocks, and Ireland." ], "summary": [ "Travel to Ireland. Eat traditional Irish food. Play some Irish music. Attend or get involved in local parades. Check out the pub scene. Consider having a party at home.", "Go green. Accessorize. Learn some Irish words and phrases. Learn to Irish Dance Learn a little of the history of St Patrick's Day." ] }

{ "section_name": [ "Mitigating Common Side Effects", "Taking the Right Dosage in a 2-Week Cycle" ], "document": [ "“Jitters” is the most commonly reported side effect of clenbuterol, due to the fact that the drug is a stimulant. However, by starting with a low dosage and increasing the dose size gradually, your body will best be able to adapt to the drug over time and avoid the type of tremors that come from taking too much at once. 20 micrograms a day is a good low dosage to start out with. After the first 3-4 days, you should largely be free of any jitters or anxiety that come from taking clenbuterol. Clenbuterol reduces the amount of taurine and potassium naturally produced by the body, which can result in painful muscle cramps among some users. Taking taurine and potassium supplements can help you maintain a healthy level of these nutrients in the body and prevent muscle cramps while on clenbuterol. Make sure you talk to your doctor before taking any supplements along with clenbuterol. You can buy taurine and potassium supplements at any vitamins and supplements store. Eating bananas and sweet potatoes while on clenbuterol can also help you to maintain adequate potassium levels. Clenbuterol tends to make you sweat more, in addition to any sweating you do while exercising, which makes you more susceptible to dehydration. Drink water regularly throughout the day whenever you feel thirsty to avoid the negative side effects of dehydration. These side effects can include headaches, fatigue, and muscle cramps. Because the drug is a stimulant, taking it late in the afternoon or evening may cause you to have difficulty falling asleep. For most people, the drug’s effect on their ability to sleep tends to go away over time. Consider using an over-the-counter sleep aid, such as a melatonin supplement, if you experience insomnia while taking clenbuterol. Be sure to talk to your doctor first before taking this supplement. Clenbuterol produces a number of heart abnormalities and illnesses over time in many people, such as arrhythmia and high blood pressure. Consult with your doctor at least once a week to make sure your heart is in good health while taking clenbuterol. If you feel like you’re experiencing heart palpitations at any point while on clenbuterol, seek medical attention immediately. In addition to the potentially harmful impact it can have on your heart, clenbuterol can also be addictive, since it contains dopamine. Stick to using clenbuterol in short cycles that never exceed 12 weeks in order to avoid building up a tolerance to the drug that will make it harder for you to get off of it. Keeping your cycles short will also prevent your body from building an immunity to the drug, which would make it ineffective as a weight-loss supplement.", "This is a common dosage that usually works for most people, especially beginners who have never taken clenbuterol before. If your clenbuterol comes in tablets, a 20 microgram dosage is equal to 1 .02 milligram pill. Be sure to talk to your doctor before beginning clenbuterol to make sure this is the right dosage for you. Although clenbuterol comes in both liquid form and pill form, the vast majority of users opt to take it as a pill out of convenience. Increasing your dosage slowly will allow your body to adapt to the drug and hopefully prevent some of its side effects. However, do not increase the dosage if you begin to feel a lot of discomfort, such as intense jitters, heart palpitations, or painful cramps. Always listen to your body and avoid pushing it too far. For example, your dosage on the 2nd day of your 2-week cycle should be 40 micrograms, the dosage on the 3rd day should be 60 micrograms, and so on. Keep in touch with your doctor throughout this week to make sure your dosages remain safe and healthy for your particular bodily health. Note that you will likely experience some uncomfortable side effects for the first 3-4 days, especially as you increase your dosage. This is normal, although you should definitely stop increasing your dosage if the side effects remain uncomfortable by the fifth day. By the seventh day, your dosage should be 140 micrograms. Do not exceed this dosage. If you’re a woman or are relatively lightweight, you probably should not take more than 120 micrograms in a day. On the 8th day of your cycle, reduce your dosage to 120 micrograms, which is 20 micrograms lower than your highest dosage. Continue decreasing the dosage until you are no longer taking clenbuterol at the end of your 2-week cycle. Slowly decreasing your dosage in this way helps reduce the risk of adverse side effects and also makes you less likely to develop a dependency on the drug. Dosages higher than 140 micrograms can lead to serious and potentially fatal health consequences. If you take more than 140 micrograms in a single day, seek medical attention immediately. Women are generally advised not to exceed 120 micrograms in a day. After you’ve completed your 2-week cycle, you need to give your body 2 weeks off of the drug to rest and become desensitized. After this 2-week resting period, you can start another clenbuterol cycle if you wish. Do not use any other fat-burning supplements during this 2-week resting period." ], "summary": [ "Start out with a low dosage to avoid feeling too jittery or anxious. Ask your doctor about using taurine and potassium supplements. Drink around 2 litres (68  fl oz) of water each day to avoid becoming dehydrated. Take your clenbuterol dose in the morning to avoid insomnia. Get regular checkups to keep an eye on your heart health. Refrain from using clenbuterol for longer than 12 weeks.", "Start with a dose of 20 micrograms a day. Increase your dosage by 20 micrograms every day for the first week. Decrease your dose by 20 micrograms every day for the second week. Avoid taking more than 140 micrograms in a day. Refrain from taking clenbuterol for the next 2 weeks." ] }

{ "section_name": [ "Make a Barre for the Wall", "Make a Portable (Freestanding) Barre" ], "document": [ "Use a tape measure and a pencil to mark the height you want your barre to be at on the wall. Make the mark for your first bracket, whether that will be in the middle of your barre or one end. Buy brackets meant either for stairway handrails or closet rods. The ideal height of the barre is at the dancer’s waist level, or approximately 32-46” from the floor. Remember that the barre itself will sit on top of your brackets, so the actual height of the barre could be a few inches above your mark for where the bracket will go. You may want to check first to find the placement of studs in your wall by using an electronic stud finder or finding studs based on wall outlets, nails in existing trim, or measuring in 16” increments from the wall. Measure and mark where you want your brackets to attach to the wall. Use a level to make sure each one is at the same height. Adjust the number of brackets and their spacing according to the length of your barre: 4’ barre: 2 brackets spaced 32\" apart (8\" overhang) 6’ barre: 2 brackets spaced 48\" apart (12\" overhang) 8’ barre: 2 brackets spaced 64\" apart (16\" overhang) 10’ barre: 2 brackets spaced 80\" apart (20\" overhang) 14’ barre: 3 brackets, 1 centered with 64\" space on each side (20\" overhang) 16’ barre: 3 brackets, 1 centered with 80\" space on each side (16\" overhang) Use your power drill to attach brackets to the wall where you made pencil marks. The number of screws will depend on the type and size of your brackets, but you will need enough to attach each one to the wall as well as another for each bracket to attach the dowel. Use the same distance between brackets that you marked on the wall to measure and mark where the brackets will attach to your wooden dowel. Then pre-drill holes into the dowel at these spots to make it easier to attach to the brackets. You can also mark where to pre-drill holes by laying the dowel on the brackets and marking where you will need to screw through them and into the dowel. Do this by looking up at the underside of the barre. Get underneath your barre and have a helper hold the dowel in place against the brackets so you can attach it with a screw through each bracket into the dowel. You can also choose to attach the dowel to the brackets first, then mount the whole apparatus onto the wall. Just make sure you have helpers to hold the whole thing level and in place.", "Get four pieces of pipe cut at 12” long for the base or “feet” of the posts. Decide on the desired height for your barre and get two pieces of pipe at that measurement. You may want it cut to a slightly shorter length, as overall height will be added by the joint pieces and feet. Note that these pieces will make a single barre. If you want to make a double barre with two different heights, you will need to have four different sections of pipe and two extra cross joints to make the posts, which will total to your desired height. The ideal height of the barre is at the dancer’s waist level, or approximately 32-46” from the floor. Get PVC pipe, wooden dowel, or closet rods cut to your desired length for the barre. Some of the length will be absorbed by the joints used to assemble the barre, so you might want to add a few inches to your length before cutting. Remember that you’ll need two lengths if you’re making a double barre at two different heights. Buy PVC joint pieces at the same diameter as your pipe. You will need six 90-degree angle elbow joints and two T-shaped (3-holed) cross joints. Remember that if you’re making a double barre, you’ll need two extra cross joint pieces. Assemble the pieces of your barre. Connect two 12” pieces of pipe with a cross joint in the middle and two elbow pieces on the opposite ends. Place the piece for the height of your barre into the same cross piece to finish your first post. Assemble the second post in the same way. For a single bar, attach your PVC or wooden dowel piece to the top of your posts with elbow joints at each end. For a double barre, attach the PVC or wooden dowel for your lower bar to your posts with cross pieces. Then place the second piece of post into the cross pieces on both sides. Add the top bar using two elbow joints. If you don’t want your barre to move around or scratch floors, buy craft foam or rubber to stick to the bottom of the feet, where each elbow joint touches the floor. Cut pieces of foam in squares or circles that will fit the bottom of the elbow joints. It doesn’t matter if the foam overlaps the edges slightly, as it will offer more protection. You can use PVC glue to affix the foam to the PVC, or buy self-adhesive foam sheets." ], "summary": [ "Measure and mark height. Measure and mark distance for brackets. Drill in brackets. Pre-drill holes into the dowel. Attach dowel.", "Get PVC pipe for the posts of the barre. Use PVC pipe or wood for the barre. Get joints for the pipe. Fit the pieces together. Attach foam to the feet (optional)." ] }

{ "section_name": [ "Fixing Hair Problems with a Haircut", "Contemplating a Cut", "Choosing the Right Cut for Your Face Shape" ], "document": [ "Hold a section of your hair in front of your face and look at the ends to see if you can spot any frayed edges, splits, or small white spots where your hair has split. Once your hair starts to develop split ends, the breakage will travel up the strand of hair until you cut it, so you’ll need at least a trim to fix the problem. Other signs of damage include dryness, frizz, or a straw-like appearance. The more damage your hair has, the shorter you’ll need to cut it. Fine, straight hair tends to look flat when you wear it long. Choosing a shorter cut will add body, making your hair look fuller and healthier. A layered pixie, choppy bob, or a piecey crop are all great ways to add volume. The shorter your hair is, the more lift it will appear to have. Short hair is low-maintenance, but you have to spend at least a few minutes styling it each day. If you’re the type to rely on a ponytail or a messy bun for days on end, a short hairstyle could be more work than you’re used to. Short cuts also require more frequent trips to the salon. You’ll need a trim every 4-6 weeks rather than the 3 months or so you can go between trims if you have longer hair. If you already style your hair every day, a short cut can save you time during your daily routine! Of course, whether to cut your hair or not is a highly personal decision, but if you’re facing hair loss, cutting your hair short can make the process easier. Whether it’s due to heredity, chemotherapy, or another condition, short hair can make your hair loss less obvious as you go through the process. The length you choose is up to you, but a close crop is often popular for people facing hair loss. Avoid shaving your head all the way down with a razor, especially if your hair loss is due to an illness. If you cut yourself while you're shaving, you may be at an increased risk for infection.", "Deciding whether or not to cut your hair is a personal decision that's different for everyone, and there's no right or wrong answer. While you're trying to decide, spend some time looking in the mirror, thinking about how your hair would look if you cut it. Play with your hair in the mirror, too–hold it up so the ends hit at a shorter length than normal, or flip the ends of your hair over your forehead so they look like bangs. This can help give you a rough idea of what you would look like with a new cut. If you're thinking about cutting your hair, flip through pictures where you have different hairstyles, if you have any. Pay attention to how different cuts framed your face, and think about what you did and didn't like about your hair at the time. Another thing to look for is how different haircuts looked when you styled them yourself. For instance, if a cut looked great on you right out of the salon but you had trouble taming your curls at that length, pictures can help remind you. There are a number of apps and websites that will let you upload a picture to try on different haircuts. This is a fun way to experiment with different lengths, styles, and even colors to see what you like. You might even discover a cut that you would never have considered before! When you're taking a picture to upload to one of these apps, pull your hair away from your face and look straight into the camera. This will help ensure the sample hairstyles are aligned properly with your face. If you don't have a way to take a picture of yourself, most of these apps will let you try hairstyles on a model's face. Try to pick a model whose face shape most closely resembles yours. Take a screenshot or print out a photo to show to your hairdresser if you find a style you really love. Hold a pencil directly under your chin, extending out toward your ear, then hold a ruler perpendicular to the pencil and measure the distance between the pencil and your ear. If the distance between your ear and your chin is less than 2.25 in (5.7 cm), your delicate features are suited for a shorter cut. If it’s longer than that, a longer haircut will be more flattering for your features. The pencil test is a guideline developed by John Frieda. To determine the exact length of your cut, your stylist should take into consideration your face shape, hair texture, and personal style. Summertime humidity can make your hair frizzy and heavy, sticking to your forehead and making you feel even hotter in warm weather. Short hair weighs less and will dry faster if you get a little sweaty on a hot day, helping you to stay cooler. Short styles like crops or pixies are the perfect way to stay cool on a hot day. If your hair is very thick and frizzy, it can be harder to style if it’s cut very short. Instead, you might want to leave some length but opt for an undercut, where a portion of your hair near your neck is cut short to lose some volume. If you’re thinking about leaving your job or breaking up with your partner, it can be tempting to go out and cut off all your hair as a way of shaking things up. However, if what you really want is to make a change in your life, cutting off your hair could be a rash decision that you’ll regret. You should also avoid making a dramatic change to your hair if you have a major event, like a wedding or a big presentation. If you don’t like how it turns out, or if you are unfamiliar with styling short hair, it could add additional stress to your big day. On the other hand, if you’re looking a way to empower yourself, cutting your hair can help you feel like you have control over your choices! There’s nothing wrong with taking advice from friends and family about whether they think a certain haircut will look good on you, but you shouldn’t cut your hair because you feel pressured to. Whether it’s your mom, your best friend, or the person you’re dating, your hair belongs to you, and you should only cut it if you want to. The same thing is true if you’re feeling pressured to leave your hair long but you want to cut it. You’re the only person who should make that decision.", "If you don’t already know your face shape, stand facing a mirror with your hair pulled straight back and look at the angles of your face, especially around your forehead, cheekbones, and jawline. If you need to, draw the outline of your face on the mirror in lipstick or shaving cream to help you figure out the shape. People with round faces often believe that they can’t pull off short hair because it will make their face look too wide. However, as long as you pick a cut with extra volume on the top, it can actually help balance out your round face, making it look longer. For instance, if you have tight curls, you could try a faux-hawk style with plenty of lift to slim your round features. If your hair is straight, you could choose a pixie with choppy layers around the crown. Avoid cuts which hit at the fullest parts of your cheek or right at your jawline. Just below the chin is a good length if you’re looking for a more feminine short style. If you have a sharp jaw and a wide forehead, layers, waves, or curls can help soften your features. Popular styles for this face shape include soft layers, asymmetrical cuts, and side-swept bangs. If you’d prefer to highlight your strong jawline, choose a classic short cut that’s cropped close on the back and sides with a little texture on the top. Heart-shaped faces, also called triangle-shaped faces, are wider across the forehead and narrower at the chin. Short cuts will emphasize the width of your forehead, so it’s best to wear your hair a little longer. If you prefer a short cut, ask your stylist to keep it about 3 in (7.6 cm) long all the way around. Try a 90s-style undercut or a bob with long bangs to balance your heart-shaped face. Oval faces are the most balanced, and you have the distinction of looking good with almost any hair style. Whether you decide to leave your hair long or shave it all off, chances are you’ll pull off the look like nobody else! If you’re contemplating a chop but you’re not sure which direction to go, schedule a consultation appointment with your stylist. Bring a few inspiration pictures and ask what they think will look good on you. The right stylist will know how to help you choose a cut that will work with your face shape and hair texture, so if you want short hair, don’t be afraid to go for it!" ], "summary": [ "Examine the ends of your hair for split ends. Opt for a shorter cut if you have thin, limp hair. Leave enough for a ponytail if you don’t style your hair every day. Go for the big chop if you’re facing hair loss.", "Look at yourself in the mirror and imagine different hairstyles. Examine old pictures of yourself with different hairstyles. Use an app to try on different hairstyles. Measure between your ear and your chin to see if a short cut is right for you. Go short if you live in a hot, humid climate. Stick to a trim if you’re contemplating other big changes in your life. Don’t cut your hair just because someone else wants you to.", "Determine the shape of your face. Go with layers on top or a longer length if you have a round face shape. Opt for sweeping waves to soften a square face. Keep your hair a little longer if you have a heart-shaped face. Pick almost any cut if you have an oval face. Remember that a good stylist can help you find the right cut for you." ] }

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

{ "section_name": [ "Controlling Your Guinea Pig’s Environment", "Keeping Your Guinea Pig Groomed and Hydrated" ], "document": [ "The most effective way to keep your guinea pig safe from the heat is to move it from outdoors to indoors (if it isn’t already inside). The lower temperature inside your home will certainly help it stay cool, especially if you have fans or air conditioning. Wherever you put your guinea pig, make sure it’s safe from any other pets or young children you have in your home. If you choose to place your guinea pig in the laundry room, refrain from running the washer or dryer while it’s in there. Guinea pigs are sensitive to loud noises and the machines will also give off a good bit of heat. If moving your guinea pig indoors isn’t an option, make sure the run is located in a shady spot and out of full sunlight. Being exposed to direct sunlight can cause the cage to rapidly heat to an uncomfortable temperature. Keep the cage in a shaded area of your home away from windows or under a small parasol. If you can’t bring the cage indoors, at least put it under a shady tree or under the roofing of your house. Note that if wherever you put your guinea pig’s cage makes your guinea pig less visible to the naked eye, you’ll need to check on it more often just to make sure it’s ok. You can minimize the amount of sun that seeps through your windows by covering them with room-darkening curtains. The heat can be twice as bad in poorly ventilated places like these, especially as the humidity level rises. Wherever you choose to keep your guinea pig’s cage, make sure the location is well ventilated and has a good flow of air. Housing your guinea pig in a shed or garage can lead to death, so please take caution! If you’re using a fan, point it away from the guinea pig instead of directly onto it. Fans can help cool the air, but the feeling of having air constantly blown at it can stress out your guinea pig. Make sure the air in the cage doesn’t get too cold as a result of using air conditioning. Your guinea pig’s cage should never be colder than 50 °F (10 °C). Place a stand-alone or wall-mounted thermometer immediately adjacent to the cage to get the best reading of the cage’s internal temperature. Make sure this temperature stays between 65 and 75 °F (18 and 24 °C). This is the ideal temperature range for guinea pigs. Your guinea pig will enjoy lying down next to these items to cool off whenever it gets too warm. Plus, they help to insulate cold air in the cage. Gel cushions and cool tiles can also be used instead of ice packs or frozen water bottles. Plastic water bottles can be filled with water and then frozen overnight. Wrap them in old tea towels or flannels and place them into the cage. Old tiles can be placed in the freezer to cool overnight and then put inside the cage for your guinea pig to rest on or near. Chilled gel packs can also be used as long as your guinea pigs won't chew them! The dampness can help insulate cool air in the cage as well as reduce heat stress. Rinse the cloth in ice-cold water and make sure you drain it off afterward. Make sure you only cover part of the cage to ensure that you can see the guinea pigs and they can see you. Avoid placing the cloth over the food bowl, as this can end up spoiling the food pellets in the bowl.", "if it has long hair. Long-haired breeds can easily suffer from heatstroke due to the added insulation from their long coat. If your guinea pig has long hair, monitor it closely and consider trimming its coat. This will significantly lessen the amount of heat stress on it. Use a small brush to brush out any excess fur that accumulates in your guinea pig’s coat. If your guinea pig is comfortable with it, you can also dampen its fur with a tepid cloth to help it cool off. Take care not to trim your guinea pig’s coat down to the skin. If you’re using electric clippers, you can add an attachment to control the length of the clip. Water can evaporate or even heat up in hot weather, which is a problem because guinea pigs sometimes refuse to drink warm water! Top off the water in the cage at least once each day, and 3 times on a hot day, and feel the water to make sure it stays at room temperature. Consider keeping a second water spout in the refrigerator and replacing the main spout with this secondary one whenever it gets too hot. Not only is the extra water more important during warm weather for keeping your guinea pig hydrated, but if you have 2 or more territorial guinea pigs, they may not want to share the water. Thus, providing more than 1 water spout or water bowl will better ensure your guinea pigs are staying adequately hydrated. Aim to have 1 water source per guinea pig in your cage. water-heavy foods to help keep it hydrated. Opt for foods that have a higher water content, such as cucumbers and berries, which will help to ease discomfort in high heat. You can also soak your guinea pig’s leafy greens in ice water before feeding it to give it extra water in its food. Don’t overdo it, though; feeding your guinea pig too many water-heavy foods can lead to stomach problems. You can also try feeding your guinea pig frozen vegetables if it likes them. . If your guinea pig isn’t adequately cooled or hydrated, it may suffer heatstroke, which can be a serious medical problem. The symptoms of heatstroke in guinea pigs include lethargy, restlessness, panting, salivating, and convulsions. If your guinea pigs suffers a heatstroke, dampen its fur with cool water and seek medical attention immediately. Check on your guinea pig frequently when the weather is hot so you can catch any signs of heatstroke right away." ], "summary": [ "Move your guinea pig indoors if you normally keep it outside. Avoid putting your guinea pig’s cage in any direct sunlight. Refrain from keeping your guinea pig in a shed or garage. Use fans and air conditioning to keep the cage cool. Use a thermometer next to the cage to monitor its temperature. Place ice packs or frozen water bottles in the cage. Consider partially covering the cage with damp cloths and towels.", "Trim your guinea pig’s coat and keep it groomed Refill your guinea pig’s water daily to ensure it has a constant supply. Provide more than 1 water source if you have more than 1 guinea pig. Feed your guinea pig Watch out for signs of heatstroke in your guinea pig" ] }

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

{ "section_name": [ "Clearing Mucus From Your Nose", "Thinning Out Nasal Mucus", "Using Decongestant Medicines", "Getting Medical Help" ], "document": [ "Blowing your nose hard and fast can get rid of germs and mucus from your nostrils, but the high pressure can also force it back into your nose and sinuses. Instead, blow your nose gently to get more mucus out of your nose. Using a soft tissue, close one nostril by pressing your finger against one side of your nose, and blow gently out the open nostril. Although you may want to lay down to rest while you are sick, laying down can make it harder for your sinuses to drain. Sitting up rather than laying down will help to drain your nose. Sitting up will pull the fluid out of your nose and make it easier to clear. Try using pillows to prop your head up at night and also when you are resting. Pouring lukewarm water inside your nose can help clear the mucus buildup. Try using a neti pot, which is a container used to pour salt water through a long thin spout into the nose. Fill the neti pot with a solution of lukewarm water and salt. This solution is meant to mimic natural body tissues and fluids. Mix about 16 ounces (1 pint) of lukewarm water with 1 teaspoon of salt to create the solution for your neti pot. To use a neti pot, tilt your head sideways over the sink and place the spout of the neti pot in the upper nostril. Breath through your mouth and gently pour the solution into your upper nostril so that the liquid drains through the lower nostril. Repeat on the other side. Rinse the device after each use with sterile, boiled or filtered water.", "The heat will open up your blood vessels and make it easier for fluid to escape. Place a washcloth in warm water but make sure that the water is not too hot so that you do not burn your skin. Ring out the excess water and then place the washcloth over your face and nose. Relax for about five to 10 minutes, and then remove the washcloth. Inhaling steam from a shower or bath can help to thin out nasal mucus as well. Take a warm shower or bath and inhale the warm steamy air. You can also sit in the bathroom with hot water running in the tub or shower for about 10 – 15 minutes. The steam will fill the room and help to loosen up mucus in your nasal passages. Dry air in your bedroom and the rest of your house can aggravate a congested nose. A humidifier or vaporizer can help by releasing water vapor into the air, which helps to reduce dryness. Try using a humidifier at night to increase moisture levels in the air and help to thin out your mucus. Drinking plenty of water will thin out your mucus and may help prevent your sinuses from getting blocked up. Aim to drink eight glasses of water per day to ensure proper hydration. Sip water throughout the day, and enjoy other hydrating beverages such as juice, decaffeinated coffee, and caffeine-free herbal teas.", "If you are on any medications or if you have a medical condition, then you should speak to your doctor before trying any over the counter medicines or nasal sprays. For example, if you have an enlarged prostate, glaucoma, heart disease, high blood pressure, or thyroid disease, check with your doctor or pharmacist before use because all decongestants, including sprays, can worsen these conditions. Your doctor can advise you on what medicines are and are not appropriate for you. Keep in mind that the potential side effects of decongestants include: Irritation to the lining of your nose, which may include nosebleeds A skin rash Headaches Dry mouth Restlessness or anxiety Tremor (uncontrollable shaking and trembling) Problems sleeping (insomnia) Rapid and/or irregular heartbeat Noticing your heart beating inside your chest (palpitations) Increased blood pressure Over-the-counter decongestants (those not requiring a prescription) include phenylephrine and pseudoephedrine as main ingredients. They work by constricting the blood vessels in the nose. This reduces how much blood flows through the area so that swollen tissue inside the nose shrinks and air can pass through more easily. Phenylephrine comes as a tablet, a liquid (spray), or a dissolving strip to take by mouth. Also, it is an ingredient in many cold/flu medications. Follow directions on the bottle on its use. Pseudoephedrine comes as a regular tablet, a 12-hour extended-release (long-acting) tablet, a 24-hour extended-release tablet, and a solution (liquid) to be taken by mouth. Follow the directions on the package. Nasal sprays help to clear congestion by shrinking blood vessels in your nose and reducing swelling. Ask your doctor about a prescription nasal spray or buy an over-the-counter nasal spray. To use a nasal spray canister: Gently blow your nose to clear it of mucus before using the medication. Shake the canister before using it. Keep your head upright and breathe out slowly. (Tilting back your head can lead to increased absorption into your body and increase side effects.) Use your finger on the free hand to close the nostril on the side not receiving the medication. Place the tip of the canister in your nostril and press down as you begin to breathe in slowly through your nose. Repeat these steps for the other nostril. Try not to sneeze or blow your nose just after using the spray. Do not use a nasal spray for more than three days. Using a nasal spray for more than three days can lead to rebound congestion, a condition in which the congestion returns. If your congestion lasts more than three days, use a nasal spray for the first three days then switch to an oral decongestant. Do not use both at the same time as this can increase risk of side effects.", "Your doctor will take a detailed history of your current symptoms and past medical history as well as any associated symptoms/signs such as fever, headache, coughing, shortness of breath, etc. During your exam, your doctor will look at the inside of your nose with a penlight, check your ears for any fluid buildup, touch your cheekbones and/or forehead for sinus tenderness, and feel for any swollen lymph nodes around your neck. Your doctor may also order blood work to check the number of immune fighting cells present in your body (WBC). If they are elevated, chances are there is an infection or something causing inflammation such as allergies. Your doctor may refer you to an ENT physician (ear, nose, and throat doctor) for the referral if further expertise or tests are needed. Most nasal decongestants can be purchased over the counter without a prescription. Depending on the cause of the congestion, other medications may be needed. For example, sinus infections may require antibiotics to fight bacteria, while asthma and other serious inflammation disorders may require the use of steroids. In some cases, congestion may become severe or be accompanied by other serious symptoms. Call your doctor right away if you experience any of the following: Nasal congestion is lasting more than ten days. You have a high fever, and/or it lasts more than three days. Your nasal discharge is green and is accompanied by sinus pain (pain around your cheekbones or forehead) or fever. This may be a sign of a bacterial infection. You have asthma, emphysema, or you are taking medications that suppress your immune system, such as steroids. This may increase the risks of infections. You have blood in your nasal discharge or a persistent clear discharge after a head injury. The clear fluid or blood may be coming from your brain after a head injury." ], "summary": [ "Blow your nose gently. Sit up. Wash out the mucus with a neti pot.", "Apply a warm washcloth to your nose and face several times a day. Inhale steam from a warm bath or shower. Use a humidifier or vaporizer. Stay hydrated.", "Be aware that decongestant medicines and sprays can have some serious side effects. Consider taking an over-the-counter decongestant. Try a decongestant nasal spray. Limit the length of time that you use a nasal spray.", "Tell your doctor about all of your symptoms. Ask your doctor about prescription medications. Call your doctor if you experience any severe symptoms." ] }

{ "section_name": [ "Rescinding or Voiding a Contract", "Handling a Breach of Contract", "Terminating a Contract Legally" ], "document": [ "Rescission, or cancellation, of a contract returns the people involved in the contract back to the way they were before they signed the contract. It is a complete cancellation of a contract and may be allowed in certain circumstances. You need to look for the cancellation clause in the contract. The clause will have instructions for rescinding the contract. It will also tell you the time frame that you can do this within. If you are still within the time frame, you need to follow the instructions in the contract to cancel it. For example, a cancellation clause might say that anyone involved in the contract can write to the others involved in the contract and formally cancel the contract. This can be a pre-made form or simple letter stating that you are rescinding the contract. This is only valid after they allow 30 days to pass from the time they wrote the letter of cancellation. Each state has a Statute of Frauds, which determines that certain types of contracts must be in writing in order to be legally enforceable. These types of contracts include the sale of goods with a value over $500, the sale of land or real estate, the payment of another person’s debts, contracts of marriage, and contracts that cannot be completed in one year. You should be able to terminate a verbal contract for any of these things, since they must be in writing to be legally enforceable. If your contract does not have this clause, check your state’s statutes to see if you may be within a cancellation period. You can also check with a lawyer or your state’s Attorney General. Some state and federal laws require that certain contracts allow for cancellation within a specific period. This can range from 3 days to an indefinite period, depending on the law. For example, the Federal Truth in Lending Act (Regulation Z) lets you cancel certain contracts, in which your home is used for collateral, before midnight of the third business day after signing the contract. Federal law also allows you three days to cancel a contract for the purchase of $25 or more in goods or services from a door-to-door salesperson. You can also look for resources from your State Attorney General’s office or on their website. Alternatively, you can check court records in your jurisdiction to see how other contracts without cancellation clauses were treated. If your contract does not have a rescission clause and cannot be cancelled by state or federal law, you can try to arrange a cancellation with the other person who signed the contract. You and the other person or people who are part of the contract may agree at any time to cancel it. This can happen even if the contract itself says it can't be cancelled. If you are able to get the others to cancel the contract, be sure you put any agreement in writing. It also need to be signed by everyone involved in the contract. You may be able to void a contract because of fraud. There are two kinds of fraud, Constructive Fraud and Actual Fraud. Constructive Fraud occurs when one of the people involved unintentionally makes a false claim about something that the other person relies on. As a result of this action, the person is injured. For example, a real estate broker accidentally tells a buyer that the property they want to buy is larger than it really is. Based on this, the buyer purchases the property. The court can find that the broker committed constructive fraud, even though he didn't do it on purpose. If this happens, the broker will have to pay any damages to the buyer and the contract would no longer be valid. This type, also known as fraudulent misrepresentation, happens when one person intentionally lies about something regarding part of the contract. If the other person believes it and is somehow injured, then it is Actual Fraud. This has to be about something material that can be proven false. For example, a painter says he will paint your living room brown using a specific brand of paint. Even if he knows he will use a different brand, the lie is not material. You asked for a brown living room and got one. If the paint works and is brown, the fact that the painter used the wrong brand doesn't matter. If he paints it red instead, he has committed actual fraud. There are certain types of people who lack capacity, or the ability, to make certain decisions for themselves. These people cannot enter into legally binding contracts. Age, mental incapacity, or intoxication can interfere with an individual’s capacity to sign contracts. ). If you signed a contract and lack capacity, you can void your contract. If you signed a contract with someone else who lacks capacity, he may terminate the contract at any time. For example, Melissa, 17, signs a contract for a mobile phone service without her parents’ permission. Since Melissa is under 18 and considered a minor in her state, she cannot be held to the contract. If you were forced, pressured, or blackmailed into entering a contract, the contract becomes void. You must have entered into the contract knowingly and freely, of your own will, for it to be enforceable. A contract that is drawn up for something that is illegal is void and unenforceable. This means that either person involved may terminate the contract at any time. In the eyes of the law, there is no contract. For example, Adam agrees to purchase a brothel from Barbara for $500,000. Since brothels are illegal, both Adam and Barbara have the legal right to terminate the contract. This is also true if something makes the action illegal after the contract is signed. For example, Adam agrees to lease property to Barbara for a commercial purpose. Just after they sign, the city rezones the property for residential use only. Because the reason for the contract is now illegal, both Adam and Barbara have a legal right to terminate the contract. Mutual mistake occurs when the parties involved in the contract miscommunicated and really never agreed on anything because they did not understand what they were agreeing on. If both you and the other people involved make a genuine mistake in the details of the contract, the contract can be voided if the other person has not yet fulfilled his part of the contract. Once either of you realize the mistake, the contract can be terminated. For example, you buy a piece of cattle at a low price because you and the seller believe the cattle is infertile. You later realize that the cattle is fertile. This would raise the price of the cattle from what you paid. In this case, you both made a mutual mistake that can make the contract unenforceable.", "A breach of contract occurs when one party fails to uphold his side of the contract without an adequate legal excuse. A breach of contract can be indicated by a failure to perform or by words or actions that indicate future nonperformance. If you are involved in a contract that involves materials (such as the sale of an item), you should be entitled to a full recovery of materials if the other party does not fulfill his end of the contract. For example, if you sell a boat to your neighbor and give him an owner-financed payment plan but he stops making payments, you are entitled to a full recovery of the boat, regardless of the amount your neighbor has paid towards the full amount. If you are the non-breach party in a contract, you can seek to mitigate (lessen) the damages caused by the other party’s breach of contract by seeking replacement goods or services (known as “cover.”) If the cover costs you the same or less money than your original contract, you may not be entitled to damages. However, if your cover costs you more, you can ask the contract-breaching party to pay the damages (the difference between the original cost and the cover.) Finding cover as soon as possible to the breach of contract can help you show the court that you’ve done your best to avoid consequential damages, or further expenses due to your own failure to act. For example, you may have a contract with a wedding photographer. If your photographer backs out of the contract the week before your wedding, you may need to scramble and find a new photographer at the last minute. If the last-minute photographer costs the same as your original photographer, there are no damages. If the last-minute photographer charges you an additional $500 for the lack of notice, you can ask that the original photographer pay the $500 fee. If you cannot uphold your end of a contract, you can refuse to fulfill the obligations that are laid out in the contract. Refusing to perform your contractual obligations will constitute a breach of contract and may expose you to a breach of contract lawsuit. Before choosing this option, you should consult with an attorney to ensure that you completely understand all consequences of deciding to breach a contract. If the other party has breached a contract, you can file a lawsuit for damages incurred due to the breach. Be sure that you have a copy of the contract, can specifically identify how and when the breach occurred, and document any financial or other damages that you accumulated as a result of the breach. You can hire a lawyer to file the lawsuit for you, or you can do it yourself at your local courthouse. File the lawsuit as soon as possible after the breach. States have varying statutes of limitations for how long after a breach a lawsuit can be filed, but waiting too long can prevent you from being able to take legal action against the breaching party. After a contract has been breached, the parties involved may want to consider using Alternative Dispute Resolution (ADR) as a tool to settle a contract dispute. With ADR, anyone involved in the contract often share the cost of hiring a neutral mediator. This person will assist all of you to work out a mutually agreeable outcome. The ADR process includes an evaluation by a neutral third-party who isn’t a lawyer. It also includes a negotiation and mediation. Arbitration is another form of ADR. It allows you to take care of the problem without going to court. Arbitration is a good idea in complex cases or when damages are difficult to calculate.", "Many types of long-term and automatically renewing contracts have a termination clause. This gives you the steps you need to take if you want to terminate the contract. A common termination clause says that the person who wants out of the contract must notify the others involved of his intent to do so. This must be in writing and within a certain number of days from when they want to end the contract or when it will be automatically renewed. Termination clauses may include fees for early termination. Be sure you are willing to pay the penalty before using the clause and terminating the contract. If you are unable to perform your obligations due to some impossibility, you may have a legal right to terminate the contract. You cannot be unable to fulfill the contract because of circumstances you caused yourself. It must be either the fault of the other person involved. It can also be the result of an act of nature, such as a hurricane or tornado. For example, if you agree to sell your boat tomorrow and tonight a hurricane comes and damages it beyond repair, the sale becomes impossible, and both parties can be excused from the contract. Frustration of purpose occurs when the reason behind entering a contract goes away. To be able to terminate a contract based on frustration of purpose, the purpose of the contract must be known by all parties involved. For example, if you sub-lease an apartment in order to participate in a large local event such as a parade, but the parade is cancelled, you may be able to terminate the sub-lease contract if the other party involved was aware that your purpose for the sub-lease was to participate in the parade. If one party fails to fulfill his end of a contract, that lack of performance may allow the second party to terminate his end of a contract. For example, if someone was contracted to paint a wall, the other party was contracted to pay him for his service. If the painter fails to uphold his part of the contract (painting the wall), then the other party can legally terminate his side of the contract (to pay for the service) because the painting is a condition of the payment. If you know you want to terminate a contract, contact the other person involved in the contract. Attempt to negotiate an end to the contract. You and the others involved can cancel the contract by mutual agreement at any time. You may want to offer some compromise by offering to pay some type of cancellation fee, returning funds received as a result of the contract, or offering to continue the contract for a few more months. Be sure to put any new arrangement reached in writing and have both parties sign it. If the person you are in the contract with knowingly fails to keep the terms of the contract, you may terminate your end of the contract. The person who broke the contract has no right to complain that you ended the contract. Since she breached the contract, they have no say in whether or not you terminate the contract." ], "summary": [ "Rescind the contract. Show a Statute of Frauds violation. Deal with a no cancellation clause. Negotiate cancellation. Claim Constructive Fraud. Declare Actual Fraud. Prove lack of capacity. Reveal that you entered into a contract under duress. Show illegality. Decide it was a mutual mistake.", "Identify a breach of contract. Recover your materials. Mitigate your damages. Refuse to perform. File a lawsuit against the breaching party. Consider Alternative Dispute Resolution.", "Use a termination clause. Argue the contract is impossible. Claim a frustration of purpose. Identify a failure of condition. Negotiate a termination. Claim breach of contract." ] }

{ "section_name": [ "Reversing Prediabetes Through Other Lifestyle Changes", "Understanding Prediabetes", "Controlling Prediabetes With Diet" ], "document": [ "Increase the amount of water you drink. Try to get about six to eight eight ounce glasses of water a day. Water not only helps with digestion and flushing out toxins, it has no sugar. Replacing sugary drinks with water can make a significant difference. Some people say drinking water helps them feel full and not as hungry. Weight loss can significantly lower your chances of getting diabetes. You don’t even have to lose a lot. Losing five to 10 percent of your body weight can lower your chances of diabetes over 50%. If you weigh 300 pounds, losing 10 percent of your body weight is only 30 pounds, and five percent is only 15. If you weigh 250, 10 percent is 25 pounds, and five percent is 13 pounds. These totals are not so large that they are unattainable. You can safely reach these goals. Make sure to lose weight healthily. Extreme weight loss measures, like unhealthy diets or not eating, can negatively affect your blood sugar levels. One to two pounds a week (which can be achieved by cutting out 500 calories a day) is a safe pace for weight loss. If you make the diet changes to reverse prediabetes, you should start to see weight loss. Eat a healthier diet, which means including more fruits and vegetables, complex carbs, and lean proteins. You should limit sugar, refined carbs, fried foods, processed foods, and other junk foods. Another healthy way to lose weight is to increase your physical activity. These can be small changes, like taking a walk each day, increasing the duration of your walk, or the number of days you walk. You can also start taking stairs, dance around your house, do a workout tape, swim, hike, or anything else that gets your moving and your heart rate up. Talk to your doctor about a diet and exercise plan if you are unsure how to start. Increasing your physical activity moderately can help reverse prediabetes. You don’t have begin a strenuous routine. Simple changes and small increases in activity level can help. Try for 30 minutes of activity, a mixed activity if you want, at least five days a week. Start slowly so these changes become permanent lifestyle choices. Find an activity that you can commit to. Walking, climbing more stairs, doing more outdoor activities, hiking, gardening, aerobics, using an elliptical, rowing machine or stationary bicycle and stretching are all examples of moderate physical activity. Park your car further from the office, or get off the elevator two to three floors early and walk the rest of the way. The next week, park further and get off the elevator four to five floors earlier. Start with 10 minutes of activity a day and begin adding on minutes every week. You may be quite amazed at how quickly the time passes. Don’t forget to warm up, especially if you are trying to jump right into it. Consider joining a gym and getting a personal trainer. Make sure you know and understand any physical conditions that may limit your activity and find a trainer to help you get around those conditions safely. Making lifestyle changes, staying on track, and losing weight is difficult. Find people who will cheer you on, help keep you accountable, and offer support. This can be family or friends, or a diabetes support group.", "If you have been diagnosed with prediabetes, you should let your physician know how you have changed your diet to improve blood sugar control, lose weight, and reverse prediabetes. Get regular checkups, every three to six months, including blood and urine tests as advised by your physician. Keep track of your labs so you can see how well you are doing and celebrate your progress. Certain factors make people more at risk for prediabetes. People at risk for prediabetes are: People who are overweight or obese. People who exercise infrequently. People who are older than 45 years old. People with a family history of diabetes. Women with a history of gestational diabetes. African Americans, Mexican Americans, American Indians, Native Hawaiians, Pacific Islanders and Asian Americans Often, there are no symptoms of prediabetes. If you see a physician regularly and have your blood tested, your physician may notice that your blood sugars tend to be on the high side, but not high enough to diagnose T2D. You may display symptoms of diabetes or have diabetes related problems with prediabetes. Fasting blood sugar levels between 100 to 125 mg/dL are suggestive of prediabetes. Your doctor may also measure Hemoglobin A1C to test for prediabetes. This is a three-month average of blood sugar levels. Normal is under 5.7. A diagnosis of diabetes mellitus is made if two consecutive A1C tests are over 6.5. Patients with A1C between 5.7 and 6.5 have prediabetes. One early sign that is a risk for T2D and that may signal prediabetes is a skin condition known as acanthosis nigricans. In acanthosis nigrican, the skin around the neck, armpits, elbows, knees, and knuckles get darker. You may also experience increased hunger, thirst, fatigue, weight gain, or increased urination. Just because you have prediabetes does not mean you will have type 2 diabetes. Prediabetes can be reversed by losing weight. You can also reverse the effect by changing the way you eat and exercise. It is believed that almost all type 2 diabetes could be prevented with diet and nutrition.", "Keep your food as close to its original or natural form as possible. This means that you should try to limit any processed or prepared foods. Cook from scratch as much as possible. Processed foods sometimes contain huge amounts of sugars. For example, one teaspoon of sugar is equal to about four grams. One six ounce serving of low-fat yogurt has 28 grams, which is seven teaspoons of sugar in one serving of yogurt. One tablespoon of pure honey has only 16 grams. Whenever you eat carbohydrates, make sure they are complex, and not simple, carbohydrates. While both simple and complex carbohydrates are broken down into glucose in the body, it takes the body longer to break down the complex carbohydrates. Complex carbohydrates are found in whole, unprocessed foods such as whole grains, peas, lentils, beans, and vegetables. Go for brown rice, whole grain pasta, and whole grain breads if you want to eat those items. Avoid simple carbohydrates. A good rule of thumb is no white foods. No white bread, white pasta, white potatoes (like french fries), or white rice. Also avoid candies, cookies, cakes, bagels, donuts, and other confections. Many breakfast cereals also have simple carbohydrates. Eat most of your complex carbohydrates at breakfast or lunch. Cut down on the portion sizes of complex carbs for meals later in the day to prevent your blood glucose levels from getting too high at night. Processed and refined sugars are simple carbs that should be avoided. Make sure to read the labels of all foods, not just sweets. Sugars appear in many common items, like pasta sauce, ketchup, salad dressings, and breads. Be especially careful with beverages. A significant amount of people’s daily sugar intake is from drinks. Stay away from fruit juice, Koolaid, fruit drinks, vitamin waters, and sports drinks. Instead, drink unsweetened tea, water, and coffee — but skip the sugar-loaded coffees from chains. Drink diet soda instead of regular soda. Regular soda has an enormous amount of sugar in it and is one of the worst things you can drink. Though, be aware, diet soda has its drawbacks, too. Although reading labels can be useful to determine the amount of sugars in a food, manufacturers are not required to list added sugars. You can avoid any added sugars by sticking to unprocessed foods. Simple carbohydrates are often found in added sugars, like glucose, sucrose (table sugar), and fructose, most often added as high fructose corn syrup. Increasing the fiber in your diet helps make you feel fuller and helps digestion. It also helps your body remove fats and other metabolites in your stool. Fiber is found in fruits and vegetables, including leafy green vegetables, along with beans and legumes. You should increase the fruits and vegetables you eat every day. Fruits and vegetables contain essential vitamins, minerals, and nutrients. Go for vegetables that are less starchy, like broccoli, leafy greens, carrots, and green beans. Eat at least three servings a day. Eat fruit in moderation. The sugars in fruit are combined with the fiber, which means that the absorption of sugars from the fruit are slowed down. But you still want to reduce your sugar intake. Eat one to three servings each day. Limit the red meats in your diet, like beef, steak, lamb, pork, and deli meats. Instead, increase the amounts of fish and skinless poultry you eat. Look for wild-caught fish, such as salmon, cod, haddock, and tuna. Reducing red meats is not directly connected to your blood sugar level; however, type 2 diabetes is often part of a larger set of conditions known as metabolic syndrome. Reducing cholesterol levels, blood pressure, and losing weight (which may be helped by cutting out red meat) can decrease your risk of metabolic syndrome and, therefore, your risk of diabetes. These fish are good sources of omega-3 fatty acids that are essential for your health and are anti-inflammatory. Good fats include polyunsaturated fat and some saturated fats (dairy fat) and are found in nut oils, nuts, and seeds can actually protect against metabolic T2D. Bad fats include trans fats, and are found in margarine, prepackaged baked goods, fried food. Eat olive oil, coconut oil, and avocado oils. Avocados, walnuts, macadamia nuts, chia seeds, flax seeds, and most other seeds and nuts are good sources for healthy fats. Beware of anything containing partially hydrogenated oil. Instead of eating high-calorie foods, go for lower calorie options. Snack smarter by putting away high-calorie chips, crackers, and junk food. Instead, eat wheat crackers, natural peanut butter, or fruits and veggies. There are a large number of herbs that may help control blood sugar levels, though more research is necessary. Add these herbs to taste whenever you want. These herbs may help you get over some of those sugar cravings as well. Good herbs are: Cinnamon Fenugreek Ginger Garlic and onions Basil Bitter melon Overeating can lead to obesity, which can lead to your body being insulin resistant, and eventually to T2D. Control how much you eat at meals. Use a smaller plate, like a salad plate. Refrain from eating seconds. Eat slowly and savor each bite. Try not to eat at all-you-can-eat buffets. Think about what your plate looks like. Half the plate should be fruits and vegetables. One fourth should be a complex carb, like brown rice or a sweet potato. The remaining fourth needs to be a lean meat, like baked chicken or grilled fish." ], "summary": [ "Drink plenty of water. Lose extra weight. Increase your daily activity. Find a support group.", "See your doctor often. Know who is at risk. Know the symptoms of prediabetes. Know that prediabetes can be reversed.", "Limit processed and prepared foods. Include complex carbohydrates. Reduce your processed sugar intake. Increase your fiber. Increase fruits and vegetables. Eat white meats. Eat healthy fats. Choose lower calorie foods. Cook with herbs. Control your portion sizes." ] }

{ "section_name": [ "Timing the Breakup Call", "Sticking to a Script" ], "document": [ "You don’t want the rumor mill or shared friends to spread the news. Avoid telling your friends and family, because they may say something to another person, and in a matter of no time your partner could find out. With the speed of today’s online information, there is a good chance information will break before you have your discussion. Chances are there have been problems for some time. Keeping things going because you don’t want to hurt her feelings may inadvertently cause more attachment, and more pain. When you make up your mind the relationship should end, make the call as soon as feasible. Don’t mess around with further communication. Think about what would make it most convenient, what would ease the pain. Avoid any specific times when your soon-to-be-ex may be busy, at work, or occupied with anything important. You don’t want to ruin a location she loves. Find out her schedule and try to plan a day and time that won’t lead to tainted memories of a specific place. Depending on her processing style, it may be kind of you to provide time to mourn. The weekend works as a great emotional buffer, two days for crying, calling friends, and getting over the news. If your soon-to-be-ex is not that into you, and is likely to shake off the breakup quickly, then breaking the news on a Monday may work just fine. She’ll likely soak it in during free time.", "The seriousness of this type of comment will get her attention. It’s important to say this at the beginning of the call, not as a reason for a call. If you tell your partner you’d like to talk about something personal before the call, she’ll likely want to talk in person. Many people utilize a compliment-sandwich, where criticism or harsh news is in between praise. Here are a few great possible choices: ”I think you’re a great person.” ”I’ve been so lucky to have you in my life.” ”We've grown so much together.” No matter what it is, there needs to be a concrete reason for the breakup. Without a definite cause, there is a probable argument or a drawn out conversation. Any one of the following possibilities is a great reason to provide. ”You were caught cheating, and I just don’t believe I can ever forgive you.” ”We simply argue too much. The relationship isn’t fun anymore.” ”You’re mean to me, and I’m just not happy.” ”The communication in our relationship is a one-way street. You never listen.” Do not preface the sentence with “I think” or “I believe.” Do not use a substitute like, “I think we need space.” Be very blunt. It’s important to get your point across without any interpretation, debate, or argument that will bring about doubt. ”I just don’t see any future between the two of us. We’ll be staying together for no reason.” She may not want to hear it, but it’s important to end things as positively as possible. It’s important for both her well-being and yours to minimize whatever emotional stress and trauma there could be. Try one of the following comments: ”You’d be a great girlfriend for anyone. You’re so caring.” ”Anyone would kill to have someone as lovely as you.”" ], "summary": [ "Inform your soon-to-be-ex before telling others. Don’t delay the phone call. Choose the right time. Select the right day.", "Tell her you have something to talk about. Start your conversation with a compliment. Inform your soon-to-be-ex of what failed in the relationship. Say you want to break up. Let your partner know why she is a good catch." ] }

{ "section_name": [ "Short Curly Hair", "Long Curly Hair" ], "document": [ "This would be at the highest points of the curls, especially at the top of the head. You can also put shadow where the hair overlaps and on any skin next to the hair. This again is the top of the hair and some of the larger curls.", "This would be at the highest points of the curls, especially at the top of the head. You can also put shadow where the hair overlaps and on any skin next to the hair. This again is the top of the hair and some of the larger curls." ], "summary": [ "Add light colored strands of hair where the most light would hit the hair. Add shadows to the hair around the part and by the neck. Lighten the hair as a whole where the most light would hit.", "Add light colored strands of hair where the most light would hit the hair. Add shadows to the hair around the part and by the neck. Lighten the hair as a whole where the most light would hit." ] }

{ "section_name": [ "Growing Horseradish", "Harvesting and Replanting Horseradish", "Planting Horseradish" ], "document": [ "Horseradish should ideally be grown somewhere open with ample sun exposure, but a slightly shaded area is also acceptable. Unlike more temperamental plants, horseradish doesn’t require direct sunlight to thrive, although it will help it grow faster. Avoid planting horseradish near walls or fences or beneath trees that might strangle root growth. Horseradishes are perennial plants, so they will come back every year. Horseradish roots are very good at retaining moisture and therefore only require watering once or twice throughout the week. Water horseradish plants more frequently in the hot summer months when the soil tends to be drier. Be careful not to overwater horseradish, as this is one of the few conditions that can be harmful to its survival. When watering horseradish, it’s only necessary to keep the soil around the roots slightly damp. Don’t drown them. Fertilize during the spring with a high-phosphorus, low-nitrogen fertilizer. Fertilizing is optional, as the compost you used to plant the horseradish should provide sufficient nourishment, but can help the roots grow larger. Keep an eye on the progress of developing horseradish plants and use a fertilizer if the plants’ growth seems stunted or if soil health is poor. Do not fertilize more than once per growing season: in the case of horseradish, once a year in the springtime. As the horseradish grows, it will begin to sprout tall leaves known as “suckers” and various types of weeds. Keep these pruned down to prevent them from spreading. A healthy horseradish plant should have only 3-4 leaf stalks—any more may cause unintended spreading and irregular shaped roots should they be allowed to continue growing. Horseradish weeds can also spread undesirably to other plants. Some weeds take the form of tall, spiked stalks that grow white flowers. This is a common sign that the horseradish has survived the harshest winter weather.", "A cold-hardy vegetable, horseradish reaches its peak in size and flavor after it has been through a frost, so wait until late fall to harvest horseradish crops. It usually takes around one year for a horseradish plant to reach maturity after its initial planting, so if you first planted the root in fall it should be ready to harvest by the following fall. The growing season for horseradish is one year from fall to fall. A harsh frost will often kill off the foliage that grows at the crown of the plant. This is a good way to know when the horseradish is ready to be pulled.", "Purchase a cutting of horseradish from a greenhouse or grocery store. Most of the time, these places will sell crowns (the uppermost part of the plant) or roots that are pre-cut and ready to plant. Most gardeners start horseradish from crowns, as the plant grows from the roots and only its weed-like flowers produce seeds. Like carrots or potatoes, horseradish roots are ready to go straight into the ground. Set aside an area in the corner of your garden to plant the horseradish crop, or designate a unique space such as a barrel or hanging planter to keep it from overtaking other plants. Horseradish takes roots quickly and flourishes in cool conditions, and it can quickly spread throughout your garden if you don’t check its growth. Horseradish is a perennial, so plant it somewhere you'd like to have it growing for years to come. If you are working with a smaller garden, look into alternative planting methods such as terracing or using contained planting methods like a half barrel or Smart Pot." ], "summary": [ "Make sure the plant gets plenty of sunlight. Water the horseradish once or twice a week. Fertilize as needed. Prune suckers and weeds from the plant.", "Wait until late fall to harvest horseradish.", "Obtain horseradish crowns or roots to plant. Find an out of the way place to plant the horseradish." ] }

{ "section_name": [ "Using Starch or Other Ingredients to Thicken the Stew", "Making Beurre Manié Flour Roux to Thicken Stew", "Making a Flour Roux to Thicken Stew", "Thickening Stew with Vegetables" ], "document": [ "Season as desired. You can also use potato, rice starch or tapioca. Mix about 2 teaspoons of any of these ingredients with a little water or milk, and then add these into the boiling stew, slowly while stirring. Potato starch gives a different kind of elasticity, more of the dessert kind. If none of the above options is available to you, try to add thickness by being creative. For example, you could try adding instant mashed potato powder, instant sauce mix, or even crushed crackers, although they are not ideal. Take some of the stew broth and pour it into a medium mixing bowl. Let the broth cool if hot. Hot broth will cook the cornstarch before you have had time to mix it, and it will be a lumpy mess. Add a small amount (1 teaspoon to 1 tablespoon) of cornstarch to the broth. Mix it in until there are no lumps. A mixer works great here. When mixing is finished, pour back into the stew, and mix thoroughly. This is called a slurry. You could also use wine to create this. Turn up the heat, and keep stirring. This will help to prevent the mixture from clumping together. Cornstarch is similar to flour in its use as a thickening agent. Guar gum is another thickening agent that is used in industrial food processing to thicken sauces and such. If you can get your hands on it, use very little because it has 8 times the thickening effect that cornstarch has. Combine the contents of the packet with a little water until smooth. Stir it in a bowl. A typical packet will thicken two cups of liquid to a gravy consistency and add a little more beefy flavor. Most packet gravies are cornstarch based, and mimic the effects of a slurry (cornstarch mixed with a little water until smooth). Arrowroot is a good gluten free option. If the stew is already prepared and is too thin, gradually stir in your arrowroot thickener, starting with about 1/2 teaspoon of thickener, and adding more to taste as the stew thickens. Remember, you must stir slowly and constantly at medium heat to thicken, so do not get impatient and add too much thickener at once. Arrowroot has more of a neutral flavor than cornstarch. It can also be used at varying temperatures without losing its ability to thicken foods. It tolerates acidic ingredients better than cornstarch and it can be cooked for a longer length of time.", "Knead them together. The butter should be slightly soft before combining it with the flour. For about 3 quarts of stew, use 2-3 tablespoons of butter and an equal amount of flour. Return the liquid to a simmer, while whisking it constantly.", "When browning the beef, first coat the meat in flour before adding to the braising liquid. This will not only help caramelize the meat for better flavor, but will also help thicken the stew later as the starch from the flour mixes with the liquid. Once you have browned the meat, deglaze the pot by adding red wine, beer or stock for extra flavor. This is one of the most common methods used to thicken beef stew. The primary protein in flour is gluten. When flour is mixed with water, the protein chains link end-to-end, which forms a web that thickens the sauce. To create the roux, reduce the heat on the stew and remove a quantity of the stewing liquid. Heat a quantity of fat (butter works best, generally about 2 tablespoons for a decent-sized stew) in a hot pan on medium heat, and add an equal quantity by weight of white flour, whisking the flour around to prevent it burning. Some recipes call for 6 tablespoons of flour and 4 tablespoons of butter or meat drippings to create the roux. You will end up with a whiteish-yellow paste which will melt at the edges and bubble. Keep stirring the paste around and let it darken slightly. The darker your roux, the more flavor it will add (flour gets nutty flavors as it cooks!) but the less thickening power it will have, so you want a pale roux. Once the paste has been thinned to the thickness of a very thick gravy, it can be stirred into your stew. It is important to cook the stew for another 5-10 minutes. This will ensure that the flour does not add a \"raw\" taste, but it should not be cooked much longer than that as the thickening power of the roux will be destroyed by prolonged cooking. Remember, the roux will reduce the intensity of the spices a bit so be sure to taste the stew to check the seasoning balance before you serve it. You could use milk instead of water to create the flour roux, although milk sticks and burns quite easily. Oatmeal or rice flour can be used instead of white flour.", "Use more \"meaty\" vegetables that provide tasty filling, such as potatoes, carrots, celery, and cabbage. When they simmer or boil together with the stew, they will partially dissolve and give the surrounding sauce a richer texture. Root vegetables work well, especially potatoes. Cooking the potatoes with the stew naturally thickens it. A simple method to thicken beef stew is to cook several whole vegetables in the stew pot, such as potatoes, carrots, onions and celery. After they have cooked and contributed to the overall stew flavor, they can be removed and blended into a paste with stock or some of the cooking liquid. Pull out some of the carrots and potatoes that you cooked with the stew, mash them with a potato masher or a fork, and stir the mashed vegetables back into the beef stew for a thicker consistency. You could also use an immersion blender directly in the stew to blend some of the vegetables in the broth to make a thicker stew. Stir this paste back into the stew to thicken it. This is a great way to improve the fiber content of a stew as well. " ], "summary": [ "Add a dash of double cream or creme fraiche to make the stew smooth. Use cornstarch to create the roux instead of flour. Try a packet of beef gravy mix. Choose a gluten free option.", "Take equal parts butter and flour. Immediately before serving, bring the liquid to a strong simmer. Whisk a small dob of the beurre manié into the stew.", "Brown (cover) the beef with flour before putting it in the stew. Mix flour with water to create the flour roux. Add the roux to the stew.", "Choose a lot of meaty vegetables. Turn vegetables into a paste. Finished." ] }

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

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

{ "section_name": [ "Evaluating the Situation", "Forming a Personal Relationship", "Getting One-on-One Time", "Catching Their Eye" ], "document": [ "Check out their ring finger on their left hand. Is there a wedding ring? If so, you’ll need to decide if that is an obstacle that will deter you from pursuing them. If there is no ring, try to determine if they have a significant other. Some professors may casually mention their boyfriend, girlfriend, or fiancé in class. Listen up, and see if they throw out any hints. You can also ask current or former students if they’ve heard anything about their relationship status. If you can locate them on Facebook, that’s a great way to figure out if they’re available or taken. If you can’t determine their relationship status from afar, be bold. After class, walk up to your professor and say something like, “Hi, Professor! I think I saw you and your [girlfriend or boyfriend] at a restaurant last weekend. Was that you?” Hopefully, bluffing will get you some information. If you’re lucky, they’ll give away some valuable clues in their answer. Don’t make assumptions about their sexual orientation. If you’ve determined they are single, try to ask around to make sure they’re even interested in your gender! However, even if your teacher is believed to be straight, remember they can also be bisexual, or their sexual orientation may not be known on campus. Some universities ban them completely, while others only strongly discourage them. This information may not make a difference to you, but it can help you determine how difficult it might be to convince your professor. Your relationship may be technically permissible, and therefore it may not take much convincing at all. If it’s forbidden, the challenge (and the scandal) may simply make the relationship more exciting. If you signed up for a random class solely in hopes of seducing the professor, you may not have much to lose. However, if your professor is also head of the department for your major, you should probably consider outcomes before diving in headfirst. When it comes to matters of the heart, though, sometimes you have to throw logic out the window. If the professor rejects you, will you be OK? If you know you have to take three more courses with them to get your major, tread carefully. Classes can be even more difficult if you have a strained relationship with your professor. If you successfully seduce them, could a relationship negatively affect your academic future?", "This technique works particularly well during office hours. If they seem friendly and not pressed for time, try talking about topics unrelated to class. Inquire about their hobbies and interests, ask for advice on an issue unrelated to school, or tell them about something you’re passionate about. Ask them about their background and how they became a professor. By talking about subjects other than class, you can show them that you’re more than simply their student. You’re a three-dimensional person, just like them, and you can start to form a relationship like friends– and hopefully more! Although you can try this technique before or after class, usually professors don’t have much time to hang around and chat. Office hours also provide the luxury of privacy. Unless you summon up the courage to put yourself out there, you probably won’t be able to set the stage for seduction. Put a little gift and a note on their desk. It doesn’t have to be anything major – maybe just a new pen or a baked good. In your note, write something beyond what a student would typically say to a professor, such as, “I was thinking of you and thought this would make you happy.” It doesn’t have to be a declaration of love or a raunchy offer, but just a little something to show that you see them as more than simply your professor. Try to think of something small that your professor really needs. Do they constantly borrow pens from students? Get them one. Are they usually tired in class? Offer them a coffee. Do they complain about not having enough time to eat? Bring them a home-made muffin. This way, you can keep the note playful and light. If they ask you about the gift, or even try to give it back to you, don’t shy away. Tell them that you really like them, and you want them to have it. Observe how your professor interacts with you versus other students. Do they give you a lot of eye contact? Are they friendly and receptive to your attempts at conversation? Do they treat you differently than other students? If they don’t seem interested, don’t push them. This may or may not be possible, but it is a great thing to do if you can manage it. Try to find out where they spend time on the weekends or after class. If they mentioned being a regular at a certain coffee shop near campus, do your studying there. If they brought up that their favorite musician was playing a gig that weekend, get tickets. If you’re committed to seducing them, go the extra mile to see them outside the classroom walls. Not only will this give you more time with them and another opportunity to prove you’re more than just a student, it will also show them that you have similar interests and hobbies. Don't be a stalker! If you 'accidentally' bump into your professor at a concert, you can ask them if they are going to the next one/another concert of a similar band. If they eat lunch at the same place every day, ask them if you can sit with them. Make an appointment to talk with them after final grades have been submitted. Ask for their advice about a class next semester or admission to professional school. Try to steer the conversation towards other topics as well. If they seem receptive and you are feeling brave, casually ask them to coffee. Don’t make a move before the semester has ended. Most professors will not date you before the course has ended because of ethical and professional conflict.", "Many professors are required to hold office hours and a lot of students do not take advantage of them. Check your professor’s office hours, which they typically provide at the beginning of the semester. Go to their office hours regularly to get help with an assignment, talk about exam prep, or ask for help with a paper. Not only will they be impressed with your work ethic, but you’ll stick out. You won’t just be a face in the crowd of students, and you’ll form a bond. Don't come to their office hours every week if you don't have anything to discuss. However, once you have developed the habit of seeing your professor during their office hours, you may come and just talk for a while about any other topic, not related with school. By this time, they will probably realize you are interested in them. Familiarity can lead to fondness. Simply getting in face time with your professor can lead to them developing feelings. Try to arrive to your classroom or lecture hall a few minutes early, and make it a point to greet your professor with a smile. Say hello, ask them how their day is going, discuss an aspect of the class, whatever! Just make time to talk to them one-on-one. They will appreciate your friendly and outgoing nature. Ask them with a question about class or about a homework assignment. Share your thoughts on an interesting discussion brought up during class. Send them a link to an article that you think they would find interesting. Just do anything to make yourself stand out, and find reasons to start a dialogue. In your e-mails, stay professional, but a little bit playful. If you're sending an e-mail at night or during a day off, think of a witty way to justify this. If your professor uses smileys, include a winky face too. Every professor's boundaries in correspondence are different, and you have to figure out the best way of writing to your teacher. You don't want to be just another student who sends them boring e-mails every other day. Even if you want to talk to them every day, limit your correspondence unless it’s absolutely clear that your professor wants to speak that much as well. If you overdo it, you will be a nuisance.", "Pay attention in class and act interested in the material being taught. Participate in class discussions, answer questions, and take good notes. Stay off your cell phone and avoid daydreaming. Look truly interested in every word your professor is saying. While being a good student won’t seduce them, it will lay the groundwork. Remember, they are doing their job, and your interest in the subject will please them. Even if you are unable to seduce them, at least you may get an A by paying attention and working hard. While you may think that professors are much too intellectual to care about appearance, they’re still human. If you look like a slob, you probably won’t catch their eye. Keep your outfits school-appropriate, but wear things that flatter you. Looking neat and polished will also show them that you respect their class. Try to look more elegant and mature than your peers: a vest instead of a hoodie or a nice knee-length skirt for girls will make you look more professional and equal to your professor. Putting a little extra effort into your appearance can also raise your confidence. If you look poised and self-assured, you’ll look more like an equal. Smile at your professor in class, and try to hold their eye contact whenever you can. Nod slightly whenever you think they make a great point, just to show them that you’re listening and agreeing. Be a little shameless– if you know you have a great physical feature, find a way to discreetly show it off. Bend over to grab a pen, adjust your clothing to give a little peek, or simply take your time walking to your seat before class begins. The goal is to get their eyes on you. Don't stare while making eye contact. If they catch you looking, simply hold their gaze for a little longer than it's socially comfortable, and smile. If they smile back at you, it's a good sign!" ], "summary": [ "Figure out your teacher’s marital status. Research your university’s policy on student-teacher relationships. Determine the risk and reward.", "Engage them in conversation unrelated to class. Drop hints. Pay attention to their signals. ”Bump” into them outside of class. Make a move at the end of the semester.", "Go to office hours. Talk to them before and after class. Email them.", "Be a good student. Look good in class. Use body language." ] }

{ "section_name": [ "Setting up an Incubator", "Monitoring the Eggs", "Placing the Eggs in the Incubator" ], "document": [ "The lizard that laid the eggs and the size of the eggs will determine what size container you use. Small eggs can be placed in deli cups or plastic containers. Medium-sized eggs can be place in sandwich containers, and large eggs in larger plastic containers. Cover the container with a lid that has holes poked in it for ventilation. Measure the container so you can choose an incubator large enough for your container. Incubators are used to regulate the temperature as your eggs get ready to hatch. They should be insulated to keep a constant temperature and have clear sides or an easy way for you to watch the eggs. You can buy incubators at pet stores, farm supply stores, and online. Make sure the incubator that you buy is large enough for your container of eggs. Make sure to measure the container before choosing an incubator. Hovabator incubators are inexpensive and used often by lizard pet owners. They work well for most species of lizard. Buying an incubator is probably the best option, especially if you are not experienced in hatching lizard eggs. No matter if you have a commercial or homemade incubator, you should make sure that the thermometer works properly. You have to keep the incubator at a specific temperature, so you need to make sure it is accurate. The exact temperature you have to keep the chamber will vary depending on the species. Research the particular species of lizard you have to make sure you keep it at the proper temperature. For example, most temperate and tropical species need around 80 to 85 degrees Fahrenheit (25 to 29 degrees Celsius). If there is no way for you to buy or make an incubator, you can leave the eggs where they are in the vivarium. First, look up to see if your species of lizard buries their eggs or leaves them in the open. If they bury them, cover the eggs with a light layer of substrate. Stick a digital thermometer into the substrate next to the eggs. If your lizard leaves eggs out in the open, make a hole in a deli cup and place it over the eggs. Put a damp paper towel under the cup to keep the eggs from drying out. In both cases, use heat lamps and pads to keep the temperature of the vivarium at the appropriate level for the species of lizard.", "During the incubation process, you should make sure the temperature stays regular. Maintaining the temperature is one of the most important things you can do to ensure that your eggs don't die. Check the thermometer to make sure the temperature is not fluctuating inside of the incubator. Make sure to keep the medium damp if the temperature dries it out. Watching the eggs is important as you wait for them to hatch. Eggs may go bad and die at any point during the incubation process. Eggs may get too hot, too cold, wet, or dry and go bad. Wet eggs may begin to grow mold, while dry eggs may start to collapse. Remove any bad eggs so they don't contaminate your healthy eggs. If the eggs or medium are too wet, uncover the container. Leave it uncovered for a couple of days until the extra moisture evaporates. If the eggs are dry, add water to the medium. Do this slowly so you don't get everything too wet. Never drop water directly onto the eggs. Drip water around the egg into the medium. Try using an eyedropper or a wet rag. You can buy a fiber optic candling device or small white LED light to check the eggs. Shine the light close to the egg, but be careful not to press on the egg or move it. The inside of the egg will glow. Healthy eggs should be pink and red with a few blood vessels inside. If it glows yellow, either the egg is infertile, dead, or not enough time has passed to see growth yet. Eggs that are infertile or dead will turn an off-white or yellowish color and eventually grow mold or cave in. While you wait for your eggs to hatch, set up an enclosure for hatchlings. Make sure you have everything you need, including food. Most lizards will need to be put in small cages lined with paper towels in the first few weeks of life. Make sure the cage has the proper heat and humidity for babies. Babies will usually shed their first shed in 24 hours and you need to make sure it all comes off. Having the proper humidity will ensure you don't have shedding issues. Add a small water dish or get a misting bottle ready if the species only drinks water droplets. Some babies require less heat than adults. Research specific heat requirements for babies of the species you have.", "Once you uncover the eggs, you should not turn them. Lizard eggs begin developing almost immediately and attach to the side of the egg. Use a pencil to gently mark the side of the egg facing you when you found it. This helps you remember the top of the egg so you don't damage the lizard inside. Moving them or rolling them to the other side can damage the embryo and kill the developing lizard. Some lizards will lay their eggs in a pile, which makes them stick together. If you find them early enough, you should carefully separate the eggs, trying not to damage the fragile shells. If they are stuck together, don't force them apart. Separating the eggs help protect them. If one egg dies, mold or fungi from it can infect the healthy egg. The medium, or substance, that you place the eggs on inside the incubation tank is important. It should be able to retain water to help keep the incubator humid. It should be sterile or close to it, and it shouldn't promote growth of mold or fungi. Perlite and vermiculite are common mediums that eggs can successfully incubate and hatch on. These mediums are very similar, and the choice is usually based on preference. You can find these substances at nurseries or home improvement stores with garden centers. Incubation medium goes on the bottom of the container you're placing your eggs in. Place about one to two inches (25 to 50 mm) of medium at the bottom of the container. It is important to keep the incubation medium moist while waiting for the eggs to hatch. Add water until the medium is barely clumping together. It should not be so wet that water drips out of it when it is squeezed. Keep the medium at this moisture level until the eggs hatch. Before you move the egg, make an indentation with your finger in the incubation medium where you want to put the egg. This gives the egg a secure place to lay so it won't roll around and hurt the embryo. This space also allows you to bury the egg slightly. The egg should be about half covered with the medium. Place multiple eggs about a fingers width apart from each other. Place the indentations in a line. When you are ready to move the eggs, use great care. First, make sure your hands are clean. Don't turn or roll the eggs around when moving them. Keep the top of the egg where you made a pencil mark facing up. Place them in the medium inside the container. Don't let the eggs roll around when you move them. If the eggs are stuck on a branch, remove the branch and place it in the incubator. Do not try to remove the eggs from the branch because they will break. Cut the branch as small as possible without disturbing the eggs and try to find a container big enough for the branch too. Close the lid on the container containing the eggs. Then, place the container in the incubator. Write down the date of when the eggs were laid and placed in the incubator, calculate when they should hatch, and mark it on your calendar." ], "summary": [ "Choose a container. Purchase an incubator. Make sure the thermometer is accurate. Keep the eggs warm and protected if you cannot get an incubator.", "Monitor the temperature. Check the eggs regularly. Adjust the conditions based on moisture level. Use a candling device to check the state of the eggs. Set up the cages for the hatchlings.", "Mark the eggs with a pencil. Separate the eggs. Choose an incubation medium that will retain water and remain sterile. Keep the medium moist. Make places in the medium for the eggs with your finger. Move the eggs into the container very carefully. Place the container in the incubator." ] }

{ "section_name": [ "Cleaning Rubber Mats", "Washing Dirty Rubber", "Removing Dirtiness from Rubber Tires", "Cleansing Rubber Bath Toys", "Removing Stains from Rubber" ], "document": [ "Remove the rubber mats from your home or vehicle. Take them outside and shake them to remove loose debris. Clap mats together or hit them against a wall or railing to more thoroughly remove dirt, dust, stones, and more. Alternatively, you can use a pressure washer to blast away dirtiness from rubber mats. Turn on the water supply and spray all parts of the mats with water. Rubber mats are usually designed to be durable. Mats that are flimsy, delicate, or that have a finished surface may be damaged by power washers. Power washers may spray water hard enough to blow away the mat. If this happens to you, use a clean, heavy item to weigh the mat down. Remember to clean under the item as well. Add a moderate amount of dish soap to a bucket of warm water. Mix the water until bubbles form. Wet the bristles of a stiff bristle brush with the cleaning solution. Scrub the mats firmly to remove stubborn buildup, spots, and so on. While cleaning, pay close attention to nooks, crannies, and corners. Dirt and debris often collect in these places. Rubber that has a finished surface or is fragile may be damaged by brushes that are too stiff. Clean an out of sight area of the mat with the brush first to determine whether it’ll harm the rubber. Use your hose or power washer to rinse the mats entirely. Look over your mats one more time. Target remaining dirtiness with your scrub brush and cleaning solution. Then rinse away the cleaning solution one more time. Take a dry towel and wipe down your mats to remove water. When the mats are dry, return them to your car. If you don’t have a suitable towel available, air dry your mats. Refrain from drying your mats in the sun, as this can cause the rubber to weaken.", "Fill a bucket with roughly 1 gallon (3.8 L) of warm water. Add 1 tbsp (15 ml) of dish soap to the water. Stir the solution with your clean hands or a utensil, like a wooden spoon, until the soap is distributed throughout and bubbles form. Dip a clean cloth or rag into the solution. Remove the rag and wring out excess solution into the bucket. Scrub dirty rubber firmly with your cloth until it is clean. Your cleaning cloth will absorb dirtiness while cleaning. Remove this by dunking the cloth in the solution and wringing it out over the bucket. Avoid using abrasive cleaners and cleaning tools. These can deform or cloud the surface of your rubber. Once the dirtiness has been removed, turn on your sink and run the rubber under the faucet to rinse away all soap from the rubber. The leftover solution can be used for other cleaning projects or dumped down the drain. Choose a spot out of the sun when air drying rubber. Sunlight will break down rubber over time. Avoid using direct heat to dry rubber, as this can also damage it. Speed up dry times by blowing air on drying rubber with a hairdryer set to “Cool.” In some cases, it may seem as though the rubber is cleaned while wet, but when it dries, stickiness may remain. Clean remaining stickiness a second time with soapy water as described, or use rubbing alcohol in the fashion described in the following step.", "The dirt and grime that builds up on your tires can be especially difficult to remove. Spray all surfaces of the tire with a high pressure stream of water with a power washer or hose. A power washer is preferred for tire cleaning to more easily remove buildup, though a hose with a spray attachment should work in a pinch. If you are also planning on washing your car, be sure to do so after cleaning your tires. Cleaning tires after washing your car may spread dirtiness to already cleaned parts of the car. Add a suitable tire cleaner, like Simple Green or Wolfgang Tire and Wheel Cleaner, to a bucket. Each cleaner will be different; always follow the label instructions. Fill your second bucket with cool water. If you are unsure what cleaner is best for your tires, check your car’s manual for more detailed care instructions. If you don’t have a special tire cleaner, use a moderate amount of dish soap in a bucket of cool water. Mix the solution to distribute the soap before applying it to the tire. Severely dirty tires may need an extra strong cleaning agent, like Bleche-Wite Tire Cleaner or Pinnacle Advanced Wheel Cleaner Concentrate. Dip a stiff bristle brush into the cleaning solution. Clean tires with soap one at a time. Scrub a tire firmly to remove buildup and dirtiness. Rinse the brush in the bucket filled with water when it becomes saturated with dirtiness. Prevent cleaning agents from drying on the rubber of your tire. Doing so can cause tires to deteriorate more quickly. Use your power washer or hose to remove any remaining soap or loosened dirtiness from the tire. Be thorough when rinsing your tire so that the soap is completely rinsed away. A microfiber drying cloth will work best, but you can also use an old terry cloth towel. Do not use tire-drying cloths on other parts of your car. Dirt, dust, and small stones in the fabric of the drying cloth may scratch the paint job of your car. Forgetting to dry the tire after cleaning them could result in water spots or missed dirtiness. Carefully dry the entire tire and wheel. These can be bought at your local auto store or in the automotive section of most general retailers. Choose a product with UV protection and be sure it doesn’t have any solvent based silicone. Follow the label instructions on your protectant to achieve the best results. Generally, protectant is applied directly to tires with an applicator, cloth, or sponge. Protectant may contain harsh chemicals and require gloves for safe use. Applying protectant to your tires will maintain their condition for longer and protect them from getting dirty again. In most cases, protectants that are milky in color are water based and most suitable for tires. Protectants that are slick and clear likely contain harmful solvent-based silicone. Now that the first tire has been sprayed, scrubbed, rinsed, and dried, you can move on to the next tire. Clean each tire and wheel in the fashion described until all tires are clean. If you plan on washing your car immediately after cleaning your tires, keep the tires wet after cleaning until the entire care is clean. Dry tires and the body of your care with separate cloths.", "Dish soap is mild and won’t damage your bath toys. Combine a moderate amount of soap with hot water in a bucket. Stir the hot solution with a utensil, like a wooden spoon. Stick a soft bristle brush, like a toothbrush, into the cleaning solution. Scrub dirty areas of toys until they are clean. Rinse the toys in warm water when you finish cleaning. Clean toys weekly. Toys that are severely afflicted with mold should be thrown away. Mold spores can be dangerous to your health and your children’s as well. Light mold can be killed by soaking the toys for at least 10 minutes in a solution made up of half hot water and half vinegar. Vinegar is also a useful cleaner for difficult to remove scum buildup. Simply soak the toys in vinegar as described to remove scum. Soaking toys in vinegar should loosen mold, scum, and stubborn dirtiness. Any that remains following the soak should be scrubbed with a soft bristle brush, like a toothbrush. Wipe excess moisture from your rubber toys with a clean cloth. Because moisture often gets trapped inside the toy, allow the toys to air dry after you use a towel. Avoid drying toys in sunlight, as this can cause the rubber to weaken. Water trapped inside bath toys can encourage the growth of mold. Clean and dry toys completely, then use a glue gun to seal any holes in the toy.", "If there’s still a stain after the first time you scrubbed it, put on another layer of the baking soda. This time, use a spray bottle filled with white vinegar to help lift the stain even more. Allow the paste to sit for another 5 minutes before scrubbing it off." ], "summary": [ "Remove loose dirtiness from the mats. Rinse the mats with the spray attachment of a garden hose. Scrub the mats with a brush and soapy water. Rinse the mats after cleaning. Dry mats with a microfiber towel.", "Make a cleaning solution with dish soap and water. Use a dampened cloth to wipe the surface. Rinse remaining solution from the rubber. Allow the rubber to air dry.", "Spray tires with water to remove buildup. Fill one bucket with cleaning solution and another with clean water. Scrub away remaining dirtiness. Rinse soap from the tire completely. Dry the tire and wheel. Apply protectant to the tire. Repeat this process to clean the remaining dirty tires.", "Add soap and water to a bucket to make your cleaning solution. Scrub toys with a soft bristle brush. Soak toys in distilled vinegar to kill mold. Dry the rubber toys. Close toy openings with hot glue to prevent mold.", "Reapply the paste with vinegar if the stain persists." ] }

{ "section_name": [ "Getting the Word Out", "Planning Your Concerts", "Making the Concert Run Smoothly" ], "document": [ "Make separate Facebook events and make sure you and your fellow organizers invite all of your local friends. Be sure that sponsors and partner organizations advertise your events on their accounts and various forms of social media. This is what you will use to convince sponsors, advertisers, and guests that your concert is worth supporting. Anything you can get donated or a reduced rate just means more money raised for your charity. These should go to the local newspapers, websites, radio stations and television stations (including the local cable access channel) for the community calendar. Also consider places relevant to the music scene such as record shops, other concert venues, and music schools. Consider contacting a local art school to ask a graphic designer to design your flyer. Young artists are likely to do this work for free for the exposure and experience. Be sure to noticeably credit the artist on the flyer. You'd be surprised how much the promise of good food can draw in attendees. If you can, find a printing company to provide you with custom T-shirts for your event. Even if they are not donated, you can still make a quick profit on T-shirt sales. Be sure to spread the word for your events everywhere you go. Hand out your flyers in the street with enthusiasm and hype up the event the week before each one. Offer printable tickets online as well as pre-printed ones. One method is to sell large amounts of advance tickets to sponsors who can them give them out to members or customers. This provides both up-front money and free advertising for your events.", "You won't be able to put in the required work or inspire others to help you if you don't fully believe in what you are doing. Realize that you can't do this on your own. It's not necessary to build a large team, but you'll need at least a few more people who share your enthusiasm for the cause. If you can, try to recruit friends or acquaintances with useful skills or connections. For example, if you know someone with ties to the local music scene, be sure to have them tap in to that. Other useful attributes might include advertising skill and ties to local companies and organizations. Check the local papers to make sure that your events aren't on dates where a lot of other events are scheduled. Be sure to give your team plenty of time to organize. You should begin working on the details of your event at least two months in advance. Find out what other organizations charge for similar events in your area. Survey your colleagues and find out how much they'd want to pay. Find businesses, organizations, or charities to help with funding and supplying your events. Support from sponsors can include everything from simply donating to your cause to providing food or refreshments at the event. This is a win-win; the sponsor will gain publicity and you'll gain their endorsement and whatever support they provide. Keep in mind that you'll have to spend money to raise money. This is mainly important for knowing how much you'll be able to spend on performers or on their stage setups if they are willing to perform free of charge. Conservatively estimate your ticket sales and sponsor donations and go from there. This is the most important part of any concert, but also the most difficult to organize. You don't need to (and likely won't be able to) book anyone famous. Local musicians are always looking to market themselves and will be able to pull in more attendees to your concert. Finding bands can be hard but is not impossible with the right connections. Does a sponsor or a member of your cause have connections with a band? Do you have friends in the music industry or do you know someone who runs a music venue? Use your contacts to their fullest extent. If you can't find bands through your contacts, it's time to research and cold call. Research can be done through the local papers and the Internet. Make calls to the managers of the performing acts you want. See if you can reach a deal. Many artists will perform at a lower rate or for free for charity. Consider booking several different types of acts for your concerts to attract a variety of supporters. Guests that don't often listen to rock music may skip that concert but join you if you book an R&B artist for the next show. Variety may also help you appeal to different sponsors. Make sure your venues are easily accessible and have enough room for your expected number of concert-goers. Price will obviously be an issue here. Consider using a local park or seeking out venues that offer lower rates for charitable events. Be sure to also rent lighting equipment and everything else the bands need if they are not willing to provide it.", "Consider using high school students for this, since they often need community service hours in order to graduate. You want to know exactly how much money is coming in the door and through your vendors to your cause. You can use this later to announce your success or persuade to crowd to donate more to help you reach a goal. With the decline of cash payments, many people will no longer be carrying cash around with them. Consider using a mobile payment processor to allow guests to buy tickets and donate. There are several options to choose from to be sure to do your research. Make sure the venue, vendors, and your volunteers are ready. Reinforce why you are all there and the difference you are making. Walk around and thank your guests for coming. Be sure to also thank your sponsors, artists, and other contributors on stage during a break in the band's set. Track the successes and mistakes of your first concert and implement changes in the following ones. You made this happen, and with luck you will be able to call it a success. Whether you raise $10 or $10,000, you've brought people together for a cause you believe in and a good time." ], "summary": [ "Create an online presence for your events. Craft a strong pitch for your cause. Send out press releases. Make flyers for your events and post them in popular places in town like the supermarket, phone booths, kiosks, local bars and coffee shop. Find a company to provide merchandise or concessions at your events. Network the concert series in person. Sell advance tickets.", "Find a cause that you are passionate about. Build a team of like-minded people. Choose dates and times. Set a price. Locate sponsors. Create a tentative budget. Find artists or bands to perform. Book your venues.", "Find volunteers to take tickets and lead people to their seats. Devise a money-management method. Arrive at your venue early on the day of each event. Thank your guests. Learn and improve. Enjoy your concert series!" ] }

{ "section_name": [ "Getting the Look", "Acting Sweet" ], "document": [ "If you want to look sweet, it's important that you dress the part. Typically, a sweet look is achieved with modest clothing and youthful silhouettes, whereas wearing tight, revealing clothing will give you a more mature look. Keep a fun and youthful image in mind when you're getting dressed to achieve a sweet look. You can still dress cute while wearing modest clothing. For example, pair skirts and shorts with sweaters or crew neck t-shirts. Or instead of wearing a dress with heels, throw on some cute flats or sneakers. Combining cute skirts and dresses with modest and youthful pieces like sneakers and sweaters will create a sweet look. Instead of wearing tight fitting clothing, wear clothes that create a more youthful silhouette. Instead of a curve hugging dress, throw on an A-line dress (fitted on top, with full skirt bottom) or a baby doll dress (short, straight cut, and not fitted to the body). Tighter fitting clothes will give you a sexy, mature look, which isn't exactly the sweet look you're going for. Stick to youthful silhouettes that aren't too revealing. Lighter colors look much sweeter than darker colors, so make them a bigger part of your wardrobe. Swap out your dark colored clothing for light pastels, bright colors, and neutrals. Dressing in this lighter color palette automatically creates a sweeter, fun, and youthful look. If you choose to wear patterns, go with girly, cute patterns such as polka dots or floral prints. Avoid bold, crazy patterns. Keep it simple. A sweet look is a simple, classic look. Don't over-accesorize or go crazy with patterns. The sweet look isn't achieved with heavy contouring or intense eyeliner. Instead, go with a more natural look. Looking sweet is often associated with youth and innocence, so light makeup will give you the best results. Go with lighter colored lipsticks and lip glosses as opposed to deep colors. Use a small amount of foundation to even out your skin instead of caking foundation on to cover your skin. Applying heavy makeup looks much more mature, and less sweet.This will give your face a natural, radiant glow. Use shimmers or highlighters to highlight your cheekbones instead of contouring. This will give your face a natural, radiant glow. Use blush to give yourself sweet, rosy cheeks. If you love experimenting with makeup, play with bright lipsticks and eyeshadows. These lighter, brighter colors will give you the sweet look you're going for without the dramatics of a heavy eyeliner or dark lip. The perfect hairstyle makes or breaks any look. If you want to look sweet, it's best to avoid extreme hairstyles like mohawks, bright blue streaks, or a half shaved head. Go for a simple, more traditional hairstyle instead. Stick with natural hair colors – blondes, brunettes, blacks, and natural reds – instead of bright crazy hair dye colors like red, blue, pink, etc. Get a classic haircut. Whether you go with shoulder length with bangs, a short bob, a cute pixie cut, or long flowy waves, your hair should have a classic, simple cut. This will give you the sweet look you're going for. Avoid any wild or asymmetrical haircuts. Stick with simple hairstyles. Leave your hair down and tuck it behind your ears, try a nice bun, go with a simple ponytail, or wear your hair in youthful pigtail braids. Whatever style you go with, keep it simple and classic.", "Smiling does wonders for your outward appearance and your inner happiness. When you smile, you are automatically seen as a kinder, sweeter, happier individual. Smiling often leads to laughter and results in you actually feeling better. When you project this kind of positivity, people are naturally drawn to you. In addition to smiling, keep your face soft and sweet. Keeping a pleasant, relaxed look on your face will result in you looking sweeter. Your forehead and eyes should be relaxed, and your jaw should remain unclenched. This will help your face to look more relaxed. Sweet people come off as kind and approachable. Keep your body language calm and relaxed so that you appear to be more approachable. Although you should avoid carrying tension in your body, you should still hold your head high and maintain good posture. Don't close yourself off from people. To do this, avoid any type of body language that closes you off from others, such as crossing your arms. Being nice is the most important quality of a sweet person. When you're kind to others, people enjoy being around you more. If you desire to be viewed as a sweet person, it's important that you act like a sweet person. Being kind will also make you and those around you happier. The happier you are, the sweeter you become. Nobody enjoys being around people who are constantly complaining or being mean. We tend to be attracted to positive people because they make us happier. When you project a positive attitude, people are more likely to view you as a kind, sweet person. Being positive creates a better environment for everyone around you." ], "summary": [ "Dress appropriately. Wear light colors. Wear light makeup. Get the right hairstyle.", "Smile often. Keep a pleasant look on your face. Carry yourself with open body language. Be kind to others. Focus on the positive." ] }

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

{ "section_name": [ "Choosing the Right Products", "Installing Your Blackout Curtains", "Measuring Your Window" ], "document": [ "If you already have curtains and just want to make them darker, you can purchase blackout liners instead of full curtains. These typically clip on to the inside of the curtains, or have holes that allow them to attach to your current curtain rings. Make sure to get accurate measurements of your existing curtains before you buy liners. If you want a room to be as dark as possible at night but still sunny during the day, you may want to buy a blackout roller shade instead of curtains. These shades are usually installed without a rod and can be easily rolled up when not in use. You can hang sheer curtains on the same window to use during the day. If you want to block as much light as possible, make sure the curtains you buy are 100% blackout. If you just want to make a room slightly darker, however, you may prefer to use a lower percentage. Even light-colored curtains that are labeled as 100% blackout will not block light as well as dark-colored ones. Black curtains, or dark blue, grey, or brown, are ideal. Blackout curtains tend to be heavier than regular curtains. Look at the curtain rods you currently have, and if they are very thin or bow slightly when you tug on the curtains, you may want to replace them with something sturdier. If you are installing a new curtain rod with your blackout curtains, look for a return rod, or a wraparound rod. These rods have smooth corners on the ends that allow the curtain to slide all the way to the wall, which will prevent light from entering at the sides. Some fabric companies sell blackout curtain material by the yard. You can also just use a heavy material like velvet or wool, but it won’t be as effective. Buy enough fabric to fit the measurements you took and hem the edges. To hang the curtain on your rod, make another hem along the top of the curtains that is large enough to slide the rod through. If you don’t like the look of the blackout fabric, you can buy another material as well and use this as the outside of the curtain.", "Most curtain rods come with brackets that must be fastened to the wall so the rod can sit in them. Measure up 4 inches (10 cm) and out 1 to 3 inches (25 to 76 mm) on each side to find where your brackets should be placed, and mark it with a pencil. Hold the brackets in place and mark where the holes for the screws are on the wall. You can also trace around the edge of the bracket for further reference. Once you have determined the placement of each bracket, take a long ruler or board and hold it up between the two marks. Place a level on top of the ruler to check if the two placements are even with each other. If you find that they are not even, measure and mark again. Many curtain rods will come with hollow plastic pegs called wall anchors that can be driven into your wall to hold the screw. This helps keep the weight of the curtain from damaging the wall. Drill or nail a pilot hole in the place where the wall anchor will go. Make sure the hole is not larger than the anchor itself. Use a hammer to gently tap the anchor into the pilot hole. Once you have inserted the wall anchors, hold the brackets in place so that their holes line up with the wall anchors. Then use a drill to fasten the brackets to the wall with screws. If your curtain rod did not come with screws, make sure you use screws that are the same size as the wall anchors. Your curtain most likely has either holes, rings, or a hem that the curtain rod can be slipped through. If it has rings, make sure all the rings are lined up in the same direction and not twisted. You may need to use a stepladder or chair to reach the brackets. Most rods rest on top of the brackets, although some may be inserted from the side, which will require collapsing and extending the rod to fit it between the brackets.", "Hook a tape measure on a top corner of your window frame and pull it down to the bottom edge of the frame. Then do the same on the other side and in the middle, in case your window is not perfectly square. If you already have a curtain rod, you only need to measure from the curtain rod to where you want the curtains to end. If you do find that your window is a different length on 1 side, keep the longest measurement. Most curtain rods are hung at least 4 inches (10 cm) above the top of the window frame. You may want to hang yours even higher to give the illusion of height to your windows and make the room seem taller. Don’t add more than 8 inches (20 cm) to the length, as hanging curtains this high can look awkward. You may also want to add 4 to 6 inches (10 to 15 cm) to your length to make your curtains hang down further below the window frame, which will block more light. Take a tape measure and find the width of the top, middle, and bottom of your frame. If the measurements are different, use the widest one. If you are installing a new curtain rod, you should plan to buy one that is at least 2 to 6 inches (5.1 to 15.2 cm) longer than the width of your frame. To make the blackout curtains more effective, and create a more attractive look, you will want your curtains to have plenty of depth. In order to have enough material for the curtains to fold over themselves several times, they should be at least 2.5 times as wide as your frame. For instance, if your frame is 3 ft (0.91 m) wide, you will want curtains that are 7.5 ft (2.3 m) wide. To buy a curtain rod that extends far enough out from your window frame, you will need to know the depth of the frame. Use a tape measure or ruler to measure the distance from the wall to the point where your frame extends the farthest." ], "summary": [ "Buy blackout liners if you like the way your existing curtains look. Get roller shades if you want to let light in during the day. Look for products that are labeled 100% blackout. Choose blackout curtains in a dark color. Buy a new curtain rod if yours is very thin. Get a return rod if you want to keep light from entering on the sides. Make your own blackout curtains if you want to save money.", "Mark a location for your curtain rod 4 in (10 cm) above the window frame. Use a level to make sure your marks are even. Insert plastic wall anchors if your curtain rod came with them. Screw the curtain rod brackets into place. Insert the curtain rod in the holes or rings of your new curtains. Hang the rod on the brackets.", "Measure the length of your window frame. Add 4 in (10 cm) if you are installing a curtain rod. Measure the width of your window frame. Multiply your frame’s width by 2.5. Measure the depth of the frame if you are installing a new rod." ] }

{ "section_name": [ "Making the Decision", "Telling Your Wife (And Kids)", "Leaving", "Planning Ahead" ], "document": [ "A “hard” problem is a fixed issue that causes unsolvable damage, and if you are facing a hard problem, you should leave the relationship as soon as possible. A “soft” problem is less defined and may or may not have a solution, so you should take your time to really evaluate your marriage before ending it over a soft problem. Hard problems include the three A's: abuse, addiction, and adultery. Soft problems include things like growing apart or no longer feeling the sensation of being \"in love.\" These problems usually mask unrecognized problems, like feeling isolated, ignored, or criticized. You need to pinpoint your underlying problems and address them before you can conclude that leaving your wife is the best way to remedy them. Leaving your wife will be a brutal process, even if you manage to separate on fairly amiable terms. If you catch yourself dreaming of an idealistic future and want to leave your wife simply to pursue it, stop right there and reconsider. For example, if you're thinking of leaving your wife for an old high school sweetheart or a new, exciting lover, there's a high probability that you are treating your new relationship with too much idealism and not looking at the benefits of your current marriage or considering the repercussions that may result from leaving under these conditions. If you have a soft problem, try working things out with your wife. Seek out a marriage counselor and see if there is anything you can do to make your marriage work again before you call it quits. Once you are certain that leaving your wife is the best possible option, start the process and don't look back. One of the most important things you need is certainty, so if your decision is sound right now, stick with it and try not to doubt yourself in the future.", "Plan out everything you plan to tell your wife before you actually break the news to her. Have a script and memorize it to the best of your ability. You do not need to know every word, but you do need to remember every point. Keep the focus on your reasons for leaving and on your experience. Avoid accusatory language that pushes the blame on your wife, even if you feel that your wife is largely to blame. Describe your expectations (separation, divorce), and make sure that you leave room in the conversation for your wife to reply to those expectations with her own thoughts. Check yourself as you prepare the script. Ask if anything you wrote has been written out of anger or a desire to hurt your wife. If so, remove or revise that portion. You will likely need support after you talk things through with your wife. Let your chosen confidant know when you plan on breaking the news and ask him or her to be available to talk afterward. Do not spring the news on your wife at random. You need to plan out the day, time, and location. Arrange things with your wife so that she knows to leave the time slot open, but do not tell her before the predetermined time. Do not surprise your wife with the news before she leaves for work or when you're out at a party or restaurant. Set aside a time when you can talk without restrictions on time or speaking volume. If you are worried about your physical safety, choose a public place that still offers some degree of privacy, like a park. Stick with your plan and resist the temptation to blurt everything out ahead of time in a moment of anger or pain. Sit down with your wife and calmly go through the script you created earlier. Expect her to be emotional, but try to avoid getting into any screaming matches during the talk. Remain as calm, detached, and objective as possible. Keep in mind that you should talk with your wife, not at her. Pause during your script to check in with her, making sure that everything is sinking in. Be focused and consistent. Remember that your talk has a specific purpose. Do not say or do anything that could confuse that purpose during the duration of your talk. You might want to soothe your wife's feelings or get distracted by the good memories you've shared, but doing so will only delay the inevitable and draw things out even longer for both of you. Avoid arguing over the meaning of words and state things simply, yet as kindly as possible, to improve your odds of being understood. Try to be understanding if your wife is surprised or hurt by your declaration, but do not back down or feel the need to justify your decision. If you and your wife have kids, figure out how to tell them. Ideally, you and your wife should tell your children together. If you suspect that your wife will attempt to manipulate them, however, you need to sit down with your kids and have a separate talk with them. Make a script for your kids in the same way you made a script for your wife. Be honest, and make sure that they are not to blame for the separation. Even if your kids are already adults, you should wait until after you leave before telling them about it.", "After you tell your wife that you're leaving, you need to actually leave. Pack your bags and leave the house that same night, if at all possible. Staying in the same living space as your wife is asking for trouble. The atmosphere will be more volatile and the two of you will be more likely to snap at each other or do something regrettable. Do not drag your feet. You might be tempted to think that you can take your time on the legal proceedings once you are physically separated from your wife, but the longer you procrastinate, the harder it will actually be to make the next move. Many jurisdictions enact orders that can protect your assets during the divorce process, but these court orders can only come into effect once you file. There is also some chance that your wife will not take you seriously until she actually has those divorce papers in hand. While some exes can eventually become friends again, for right now, you need to cut off all contact that is unrelated to the divorce or separation. You'll still need to keep in touch with each other to sort out details of the separation, and if you have kids, you will have to deal with each other even more frequently. You need to cut out social calls, though, especially those made on lonely nights when you're craving intimacy. The process is difficult, but you can make it through. Turn to loved ones and therapists for emotional support as needed, and consult with a lawyer or law expert for legal support.", "As you start the process, find someone whom you can talk to as a confidant throughout the ordeal. This person should not be your wife or someone whose allegiance lies with your wife over you. Pick a reliable friend or relative, or hire a professional therapist. A confidant can lend you emotional support throughout the process and guide you objectively when your emotions are clouding your perspective. Letting someone know also adds a level of safety to the entire process. You will need a place to stay after you leave home. If you cannot iron out any long-term plans, at least figure out where you can go on a temporary basis immediately after the separation occurs. The place you pick should be available to you for a few months, at least. If you plan on staying at a friend's or relative's house, find out in advance how long you can stay there. If you plan on moving into your own place, begin shopping around for an apartment before you declare your intentions to your wife. If possible, sign the lease on your new place before you officially leave your wife. For most situations, “leave” ultimately means “divorce.” Ask yourself if this is what you expect and want to happen, or if a legal separation is a better alternative for the time being. Make a list of everything you share with your wife—money, valuables, properties, and so on. Plan out how you think these assets should be split between you after you leave. If your financial assets are all kept in one place, you have a legal right to half of those finances. Valuables that are owned by both you and your spouse must be divided equally. Those that are specifically yours, including family heirlooms, can be counted among your goods. For the items you own jointly, make a list of those that you would be fine losing and those that you intend to fight for. You also need to find out which services are linked and which are separate. Services include things like phone and Internet plans. A service you will no longer use, like the Internet at your house, will become your wife's responsibility. Joined mobile plans will need to be split apart once the divorce or separation begins. This includes your marriage certificate and all deeds and titles. Locate the paperwork and make copies. You should store these copies in a secure location outside of your home, especially if you suspect problems during the split. Look for vital statistics, military records related to benefits, bank statements, insurance policies, social security statements, information regarding retirement accounts, vehicle titles, mortgage statements, loan documents, kids' school records and contact lists, credit card statements, checkbook statements, and stock certificates. If you only have a shared account or if your wife has access to your personal account, open your own private account without her knowledge. Redirect your paychecks so that they are directly deposited into this new account. Keep an eye on any joint accounts during this time, as well. If your wife is manipulative or emotionally abusive, she may start withdrawing money from those accounts in an attempt to prevent you from leaving. You can usually withdraw up to half of the money in your joint accounts, but doing so suddenly could alert your wife to the fact that something is amiss. Again, if you expect an amiable enough split, you probably don't need to worry about firearms in the home. If you have any reason to fear for your physical safety or for the safety of your wife, though, you should remove those weapons from the home and place them in a secure spot without your wife's knowledge. You may not worry about your wife pulling a gun on you, but also keep in mind what she might do to herself after you leave. If there is any chance that your wife might harm herself, you should still remove all of the firearms from the house. This is advisable regardless of whether or not your wife is usually an even-tempered woman. Make a spare key for your car, your home, and anything else important. Give these spare keys to a trusted friend or relative. This usually won't be necessary, but if your wife has threatened to file a false report of domestic abuse in the past, she just might follow through with that threat once she finds out that you intend to leave her. Let your local law enforcement officials know about any threats made in the past. Tell the police about her previous threats and about your upcoming talk, and ask them about ways to protect yourself against false reports. The police may still need to check on a situation when a claim of domestic abuse has been made, but if they have advance warning, they might take that into account when deciding what action to take in regards to that claim." ], "summary": [ "Figure out if you have a hard or soft problem. Be honest and realistic. Get help, if help is an option. Make a break for it.", "Write a script. Have your confidant on standby. Make a deliberate plan. Stay calm and go through your script. Tell your kids (if applicable).", "Separate immediately. Hire a lawyer and start the process. Cut off all ties. Stay strong.", "Tell someone. Figure out where you'll go. Clarify your expectations. List your shared assets. Find all your necessary and important paperwork. Open your own bank account. Hide any weapons or possible weapons. Make spare keys. Know whether or not to alert law enforcement." ] }

{ "section_name": [ "By Telephone", "By Modem", "Turning Off Activation", "Over the Internet" ], "document": [ "Right-click on Computer and select Properties. This will open the System Properties window. You can also press ⊞ Win+Pause. You must enter a valid 25 character key in order to activate your copy of Windows. Your product key may be located underneath your laptop, on the back of your computer case, on the disc case for your Windows 7 installation DVD, or in the Windows 7 manual. If you downloaded the software online, then you will find it in your confirmation email. If you cannot find your product key, you may need to purchase a new one. Next. Select the “Use automated phone system” from the list of options. You may be prompted to enter an administrator password. If so, enter the password, and click OK. You will be given a list of numbers that you can call, and an installation ID number will be displayed in the window. You will be connected to an automated system that will guide you through the activation process. You will be prompted for the installation ID that is displayed on the screen. After you have entered the installation ID, you will be provided with a confirmation number. Write it down or type it into Notepad. Next. If the activation doesn’t work, you can stay on the phone to speak with a Microsoft support member.", "Right-click on Computer and select Properties. This will open the System Properties window. You can also press ⊞ Win+Pause. You must enter a valid 25 character key in order to activate your copy of Windows. Your product key may be located underneath your laptop, on the back of your computer case, on the disc case for your Windows 7 installation DVD, or in the Windows 7 manual. If you downloaded the software online, then you will find it in your confirmation email. If you cannot find your product key, you may need to purchase a new one. Next. Select “Use my modem to connect directly to the activation service.” You may be prompted to enter an administrator password. If so, enter the password, and click OK. Click Next to connect and attempt to activate. You will hear your modem turn on and connect to the activation service. The activation process may take a few moments. Once it has been completed, the activation window will display a confirmation message. To double-check that you are activated, open System Properties again (Right-click on Computer and select Properties). The bottom of the window should show the message “Windows is activated”.", "This can be found at a variety of Windows enthusiast sites. It is illegal to use if you don't own the copy of Windows that you are disabling activation for, and is not made by or endorsed by Microsoft. You may have to download InfiniteRearm as part of the \"Rearm Wizard\" software package. Double-click the downloaded file and drag the Rearm Wizard.cmd file to your desktop or other easy location. Rearm Wizard.cmd file. This will open the Command Prompt and take you through the InfiniteRearm setup process. This will load IR7 (InfiniteRearm 7). This will install the InfiniteRearm service on your computer. Your computer will reboot. InfiniteRearm continuously resets the timer on your trial, which gives you full access to all the features. The timer will always eventually run out, but you can extend it again by installing the program and restarting the process. You will be prompted to reinstall at the end of the 180 day period.", "Right-click on Computer and select Properties. This will open the System Properties window. You can also press ⊞ Win+Pause. The software will attempt to detect an active Internet connection. If one is detected, the \"Activate Windows online now\" option will be available for selection. If it is not available, check to make sure you are connected to the Internet. You must enter a valid 25 character key in order to activate your copy of Windows. Your product key may be located underneath your laptop, on the back of your computer case, on the disc case for your Windows 7 installation DVD, or in the Windows 7 manual. If you downloaded the software online, then you will find it in your confirmation email. If you cannot find your product key, you may need to purchase a new one. Next to activate your copy of Windows. The activation process may take a few moments. Once it has been completed, the activation window will display a confirmation message. To double-check that you are activated, open System Properties again (Right-click on Computer and select Properties). The bottom of the window should show the message “Windows is activated”." ], "summary": [ "Click the Start button. Click the “Activate Windows now” link at the bottom of the window. Select “Show me other ways to activate” from the Activation menu. Enter your Windows 7 product key at the prompt. Click . Select the location that is closest to you. Call the number. Use your phone’s keypad to enter your Installation ID. Write down the confirmation number. Enter the confirmation number into the activation window and click .", "Click the Start button. Click the “Activate Windows now” link at the bottom of the window. Select “Show me other ways to activate” from the Activation menu. Enter your Windows 7 product key at the prompt. Click . Select the location closest to you from the drop-down list.", "Download the InfiniteRearm utility. Extract the downloaded program. Run the. Select \"A\" from the main menu. Select \"A\" from the InifinteRearm menu. Use Windows as you normally would. Reinstall the program again when your timer runs out.", "Click the Start button. Click the “Activate Windows now” link at the bottom of the window. Enter your Windows 7 product key at the prompt. Click ." ] }

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

{ "section_name": [ "Stir-Frying Bok Choy", "Preparing Bok Choy Salad" ], "document": [ "To stir fry bok choy, trim off the hard stem ends and separate the individual leaves and rinse them. Dry them thoroughly while you prepare the skillet for stir-frying. If you want to add bok choy as part of a stir-fry, you can add it to any basic mix of vegetables and meat. But if you want to feature it as a dish by itself, the best additions are a little garlic and ginger, which help to highlight and lift the flavors of the bok choy. Use about a half-inch piece of ginger and grate it finely. You can also chop it, but grating it helps to break up the fibers and make it more palatable. Slice two cloves of garlic thinly, or mince it more finely if you don't want big pieces. Put your skillet on the heat, on medium-high. Garlic and ginger and burn very quickly, so add it to the skillet right at the beginning and let it heat up gently. When you can smell them, and see the garlic and ginger browning gently, add the bok choy. Bok choy will cook very quickly and can become overcooked. Wilt it, get it covered in the fragrant oil, and then add some cooking liquid to get it cooked more thoroughly. At high temperature, the bok choy leaves should wilt pretty quickly, and might brown and curl at the green edges. That's a good sign. Make sure the garlic and ginger don't burn, or this dish will taste quite bitter. White wine and chicken broth or stock make for excellent cooking liquids for bok choy, adding richness and flavor. Cover the lid immediately and allow the mixture to cook for about a minute. Add a cup of cooking liquid per pound or so of bok choy leaves you've added. Check the leaves for tenderness after about a minute. Cook off extra liquid, if some remains in the skillet. Then serve in a bowl and top with salt, to taste, and a little drizzle of sesame oil. Serve with steamed rice. You could also add other flavors, to taste: Red pepper flakes Sesame seeds Chopped peanut Sriracha hot sauce Soy sauce Hoisin sauce", "Bok choy is perfectly fine and tender for eating raw, especially with the right pairings in a salad. If you're going to eat raw bok choy, buy them small and brightly colored. Young bok choy is tender and delicious. Most bok choy is fairly limp, compared to heftier lettuces and other greens, so that's not necessarily a sign of quality. Avoid any especially soft ones, with brownness or other discoloration. Each boy choy will be like a little head of lettuce. To start preparing raw for a salad, trim off the very bottom stem end. This should loosen all the individual leaves and let you examine, clean, and prepare them individually. Don't discard the tender inside leaves. Those are the best-tasting part of the bok choy. The outside and the greenest parts tend to be somewhat bitter, so make sure to save the inside most of all. Sometimes, a little dirt and other sediment can get stuck inside the boy choy, so it's a good idea to rinse them all individually. Place them in a colander and rinse them all together, or run each under the water if you want. You can also use a salad spinner to dry them. Depending on the kind of salad you want to make, you can chop the leaves roughly, leave them whole, or chop them very finely, depending on your taste. Generally, the salad leaves are a bit better if you chop them somewhat finely, helping the dressing mask the bitterness of the greens. Use about 2-3 heads of medium bok choy for a good salad. Bok choy is generally not eaten as a salad by itself, but pairs excellently with other leafy green vegetables. Use a basic mixed-green package or salad mix that you enjoy to add some bok choy to, or pair with any of the following greens: Bibb lettuce Butter lettuce Kale Swiss chard Baby spinach Mint leaves, cilantro, or other fresh herbs Bok choy salad goes well tossed with any sort of oil-based dressing that you like. If you want to mix one up yourself, try whisking together the following ingredients until smooth: Lime juice Soy sauce Asian fish sauce Brown mustard Minced garlic or shallot Black pepper This salad goes excellently topped with some slices of grilled steak. Grill the steak, then slice it thinly and top the salad, letting the steak wilt the greens gently. Great combination. If you don't eat meat, fried tofu can be used in the same way." ], "summary": [ "Trim and rinse the bok choy. Grate or mince garlic and ginger. Heat some cooking oil in a skillet or wok. Stir the bok choy in and toss in the oil for 15 seconds. Add a cup of cooking liquid, cover, and cook for one minute. Top with sesame oil and salt to taste.", "Buy bright, firm bok choy for eating raw. Trim the bottom stem off. Rinse the leaves. Chop the leaves to the desired thickness. Mix with other greens. Top with a vinaigrette. Pair with grilled steak." ] }

{ "section_name": [ "Drafting an Agreement", "Identifying the Copyright Holder", "Buying the Rights as a Book Publisher", "Purchasing an Option as a Film Producer" ], "document": [ "As a publisher or producer, you prepare the contract. You should work with a lawyer, who is an integral part of any business. An experienced lawyer can help you even at the negotiation stage. You can find a lawyer by asking someone else in the business if they would recommend their lawyer. If you can’t get any leads, then contact your local or state bar association. Ask for a referral to a lawyer who handles copyright and literary works especially. You might not be able to afford a lawyer, e.g., because you are a student who wants to make a film for school. In this case, you can try to find sample contracts online and modify them to suit your situation. Columbia University Law School has a sample book contract at http://web.law.columbia.edu/keep-your-copyrights/contracts/samples/11. The American Bar Association has a sample option purchase agreement at http://www.americanbar.org/content/dam/aba/migrated/Forums/entsports/PublicDocuments/imanage_311793_2.authcheckdam.pdf. You should have handled most of the negotiations before sitting down to draft your contract. However, you still need to give a draft of the contract to the other party and give them a chance to look it over. If the author suggests substantial changes, then talk them over. All parties should sign the contract. Make sure to give the author/agent a copy of the signed agreement and hold onto the original in your principal place of business or in a safety deposit box.", "This is usually easy. If you are a book publisher, then look on the manuscript or at the cover letter. It should state who owns copyright. Authors also reserve film and TV rights to their works, so if you want to turn a book into a movie or television show, then the owner of the copyright should own those rights. An author might already have been approached by a producer to turn a book in a movie. If so, the author might already have assigned those rights to someone. You can check with the U.S. Copyright Office.</ref>https://www.nyfa.edu/student-resources/how-to-option-the-film-rights-for-a-book/</ref> You can search the U.S. Copyright Office online at http://www.copyright.gov/records/. Search for both pre-1978 and post-1978 records. You will be able to find more post-1978 records, but it’s important to search both time frames. If you see that the author has already assigned the rights to someone else, then you are out of luck. You should call the author to confirm that they own the rights and that the rights are available. There’s no point negotiating for the rights with someone if they are not available. If you are a producer, then you will need to find a telephone number. Look at the copyright registration. If you can’t find a phone number, then contact the book’s publisher.", "You will need to negotiate with different people, depending on who you are. Accordingly, you should figure out who to contact about making an offer for rights: If you are a publisher, then you should negotiate with the author’s agent or, if there is no agent, then with the author directly. Foreign publishers will probably need to contact the publishing house which published the book initially. They typically have specialist rights staff that you work with. Alternately, you may need to work with a sub-agent. Book publishers often offer the author an advance, which is an amount of money. The advance is usually deducted from future royalties. For example, if you offer a $10,000 advance, then the author doesn’t begin to receive royalties on each book sold until they have earned at least $10,000 in royalties. There is no easy way to determine how much an advance should be. If the author is unknown, then you might not need to offer any advance. Advances are also broken up and paid in installments. For example, one third may be paid upon accepting the manuscript, another third when the author delivers the manuscript, and the final third on publication. Royalties are standard and don’t vary much from contract to contract. However, you need to understand royalties before going into negotiations. Consider the following: Book royalties are typically calculated as a percentage of the retail price. For example, if a hardcover sells for $25.95 and the royalty rate is 15%, then the author gets around $3.90 per book. As a publisher, you might try to get the royalty based on the net price. This is the amount you receive as publisher after the book is sold. Royalty scales can be graduated. In other words, the royalty percentage increases as the number of books are sold. An author will want to know quite a bit of detail before agreeing to sign on with you. Accordingly, you should determine the following information before going any further: expected first run (e.g., 10,000 copies) proposed publication schedule local retail price your marketing plans the amount of your advance Call up the appropriate person (author, agent, publisher) and express interest in the work. You should be prepared to discuss how much you are willing to offer as an advance, as well as your expected first run. If what you are prepared to offer is far from what the author wants, they can decline to negotiate with you. You also should be prepared to talk about your publishing house. Ideally, you will have a brochure or a list of published works that you could share with the author or agent. This is particularly important if you are buying foreign rights, because the author might not be familiar with your reputation in a different country. Before moving on to draft a contract, you should reach agreement with the author on the details of publication. This will make the contract drafting much easier. Talk about the following: proposed formats for publication (e-book, paperback, hardback) whether the copyright will be in the author’s name or the publisher’s the applicable currency publication schedule length of license any additional rights (such as the right to re-license in your territory) proposed changes price and availability of electronic files who will obtain permission to reproduce illustrations or other images", "Movie and TV producers don’t initially agree to buy book rights because they don’t know if they will be able to get the financing to make the movie or television show. Accordingly, they buy options, which give them the exclusive right to purchase the film or TV rights within a certain amount of time. After you perform your copyright search, you should have the book’s publisher sign a Publisher’s Release. This form confirms that the publisher doesn’t own any of the rights you are seeking. An author won’t give you an endless amount of time to publish a book or turn it into a movie, so you need to come up with a length of time. Generally, 12-18 month is standard, though you should push for 18 months. You can try to negotiate rights to one or two extensions at the same price as the original term. The price you pay for an option will depend on the book’s popularity and whether others are bidding to option the book. If the book is not well known, then you might pay $0 but promise to use your best efforts to get the picture made. Alternately, if the book has been moderately successful and has been out for a while, you might pay $5,000. You should talk to other people in your industry if you have no idea how much to offer. Generally, the option price should be set off against the price you pay for the rights, should you exercise your option. After you come up with what you’d like to offer, you should call up the author or agent and negotiate. Express interest in the work and be prepared to go first when making your offer. You generally will need to negotiate the following: The ultimate purchase price. Don’t leave this until later. Instead, include the price in your option agreement. Generally, the purchase price is tied to the budget for the movie. For example, 2.5% of the final, written direct budget is standard. You also should negotiate a floor and ceiling (minimum and maximum amount). Net profits. It is standard for authors to get a percent of net profits, though if you are making a film for school then these might not be an issue. Right to acquire the same rights for any sequels. If a book is a big hit, then the author might write a sequel. You will need to buy rights to the sequel, and you can secure your right to purchase them before anyone else. Reversion rights. The author might want a right to reversion to protect against you sitting on the rights but never making the production after you exercise your option. If you secure financing, a screenplay, and a cast, then you might be prepared to exercise your option and purchase the rights. You should exercise your rights according to the procedure spelled out in the option agreement. Your option agreement might state that you can exercise the option by sending written notice or simply by beginning principal photography." ], "summary": [ "Hire a lawyer. Find sample contracts. Allow the author to review the contract. Sign the contract.", "Find out who owns the copyright. Check that copyright hasn’t been assigned. Call the author.", "Know who to contact. Determine the book advance. Choose a royalty rate. Get your details in order as a book publisher. Express interest in the work. Negotiate details.", "Understand options. Get a release from the publisher. Determine the length of the option. Come up with a fair price for the option. Negotiate with the author or agent. Exercise your option." ] }

{ "section_name": [ "Maintaining Your Health", "Developing Fulfilling Relationships", "Growing as a Person" ], "document": [ "Practicing good eating habits can help your mood and improve your health. Find a sense of balance between healthy eating and fun eating, and you'll see an improvement in your health and your life. Eat plenty of fruits and vegetables. Eat at least 5 servings a day of each. Go for lean rather than fatty meats, and make sure to eat fish, poultry, eggs, soy, beans, and nuts. These give you healthy fats and protein that make you feel energetic and strong. Eat the right carbohydrates, because they will provide fuel that you'll need to make it through the day. You'll want to eat nutrient-rich, high-fiber carbohydrates like quinoa, oats, brown rice, whole wheat to win in life. Avoid eating too much sugary, salty, or processed foods. Water makes up a huge portion of your body and getting dehydrated can give you a headache, make it difficult to function, and make you really sleepy. Drink plenty of fluids each day to stay hydrated and healthy. Ideally, men should drink about 15.5 cups (3.7 liters) a day while women need 11.5 cups (2.7 liters) a day. Use a water bottle with measurements on the side to help you get enough. Tea, coffee, flavored water, or skim milk are other great ways to get enough fluids. Lack of sleep can cause health problems, both mental and physical, to get worse. It can also make you less functional during the day. Make sure you go to bed and wake up at the same time every day. Your body will thank you. Turn off all electronics 30 minutes before bedtime. The light from electronics can make it difficult for you to fall asleep. Practice soothing rituals in the evening before bed, such as drinking chamomile tea, reading a book, or taking a bath. Teens need more sleep than adults. If you're a teen, aim for 8-10 hours a night. for at least 30 minutes every day. Exercise releases chemicals in your brain that make you happier so that your mood will be better, your body will feel better, and you'll feel more confident. Take a 30 minute walk each day, put on some music and dance, or do calming yoga. To keep your body in tip-top shape, do more vigorous exercise 2-3 times a week. This might be running, lifting weights, or kickboxing. Your happiness and your success in life depend on 1 thing and 1 thing alone: you. Take care of yourself so that you feel good about your life and about yourself. Find a few day rituals that help you pamper yourself and relax. Schedule your \"me time\" every day, whether it's a short break or a longer block of time. Give yourself time to do a favorite activity, or time to relax and do nothing. For example, you might do a mini-facial at night, take a bubble bath, work on a craft project, do some yoga, or practice aromatherapy. It is okay to treat yourself. Buy yourself that book you've been wanting, eat that piece of chocolate cake, or take the weekend and go on an adventure to the next town! You owe it to yourself! Remember not to put yourself last. Being selfless can be great, but not to the point that your happiness is being completely shattered. For example, you don't need to always make dinner or you don't need to always need to take on all those projects at work.", "It's important that you share your true self with others and not just what you think they want to see. Be brave enough to be who you are without fear of rejection. The right people will be there for you, so trust them to love the real you. Being yourself will allow you to have deeper relationships with those you care about.Don't compartmentalize your life. Be open with the people you care about. when you need it. It can be really hard to let people know that you're having a difficult time and that you might need a hand with things, but you shouldn't have to struggle through things by yourself. By asking for help, someone else may be able to ease your burden. If you're having a hard time, or even if you just need a hand moving a couch, ask your trusted friends. If they are actually good friends, they will be more than willing to give you a hand. (And if not, well, now you know they aren't that good a friend.) If you are feeling depressed, anxious, or down on life, consider talking to a mental health professional who can help you cope with life’s struggles. Don't hang on to hatred. This is a sure way to be unhappy and constantly upset. If someone does something upsetting to you, ignore it if you can or let them know in a non-confrontational manner. For example, if someone says something mean to you, instead of being mad at them for several days, try to let go of your anger. If you feel as though you must confront them, say something like, “Hey, I was really hurt when you said that I looked like a dog.” Romantic relationships can be incredibly important for many people, but make sure that it's someone who supports you and makes you feel that you are the best version of yourself that you can be. Otherwise, the relationship might cause more stress than happiness. Don't believe you can change someone. If you feel as though you constantly need to change someone, they aren't right for you. Likewise, if someone acts abusively towards you, you need to get out, even if they say they’ll change. Your romantic partner should be someone that you should trust, who makes you feel confident and important. There should also be mutual respect between the 2 of you. If you’re single, enjoy it! Think about the benefits of singledom: the only desires you have to consider are your own, you can focus on yourself, and you get to spend more time with your friends. Volunteering and giving back will help you live a more fulfilled life. Why? Because you will be engaged in your community. Charity reduces stress, and it can help you more fully experience joy, optimism, and a feeling of control in your life. Even if you have very little, give what you can. This can be something as simple as a $1 or $5 donation to a Kickstarter Project that you think is important, or you can find a way to do this without using money, like giving your time to a cause you find important, etc. Do things for the people in your life. If your mom or husband does all the cleaning, give them a hand each week to make it easier on them. Offer to babysit your brother's kids, or give your grandfather a ride to his doctor's appointments. to others. Everyone has different talents, abilities, opportunities, and achievements. Judge yourself by your own standards, not by anyone else's. By comparing yourself to others, you're going to bring yourself down. In some cases, life just isn't fair. That's a normal experience that everyone deals with at 1 time or another. Remind yourself of the statement, \"You do you.\" The only one you should compare yourself to is yourself. Ask yourself how you've grown from yesterday, or what you're doing now that you weren't doing in the past. Honor other people's accomplishments without thinking how they show you up, or how they are so much better than you. For example, if your friend just got a prestigious scholarship, don’t think \"I'm so stupid, I could never get that scholarship.” Instead, think, \"My friend worked so hard for that scholarship. I’m so happy for her.” actively and fully to other people. The skill of careful listening is one that is so often undervalued and ignored. Don’t talk over other people, and avoid trying to think about what you’ll say next. Instead, keep an open mind and try to absorb what the other person is saying. Try \"active listening.\" Rephrase what the other person is saying to show that you are listening. Maintain eye contact with the other person as they talk. If you find your mind wandering during the conversation, ask for clarification from the other person. You can even phrase this nicely: \"I was just thinking about your last point, could you repeat what you just said.\" Do not start checking your phone when you're having a conversation with someone. If you're waiting for an incredibly important text or phone call, let the other person know.", "Confidence, like many things, is a skill that can be learned. Even if you don't start off feeling confident, the more you practice, the better you'll get and the happier you'll feel. Think positively about your life. When faced with an obstacle, tell yourself that you can overcome it. Even if you’re not feeling confident, try acting confident with body language. Stand up straight while you're walking or sitting. Avoid standing with your arms crossed. Instead, put your hands on your hips. Just smiling, even if you force it, can help you feel instantly happier and more confident, as your brain releases endorphins. Stop negative thinking. Every time you start having negative thoughts about yourself, stop yourself and re-frame the thought into a positive or neutral one. For example, if you find yourself thinking \"I am so worthless,” think instead, “I am really valuable to myself and others.” Never stop educating yourself throughout your life. It will keep your brain sharp, lower your risk for diseases like Alzheimer's, and give you interesting things to discuss with other people. Start with subjects that are interesting to you, such as video game design or historical costuming. Educate yourself about what is happening in the world: advances in science, medicine, politics, art, and current events. This keeps you in touch with what is going on. Try to learn a new skill, such as knitting, speaking a foreign language, or understanding astrophysics. Reading books and articles, watching the news and documentaries, or doing online tutorials are all great ways to keep learning. No matter how successful you are, no matter how healthy you are, no matter what you do or don't do, you're going to make mistakes and experience failure. Sometimes these incidents will be your fault, sometimes they won't. It's how you respond to them that will determine your ability to be successful at life. Your attitude toward life shapes how you experience things. Let go of your expectations and accept life as it is. This will empower you to handle whatever comes your way. Don't be afraid to make mistakes. When you do make a mistake, ask yourself how did things go wrong, what did you learn from it, and what will you do differently next time? To learn from your mistakes, you must first take accountability for them. Acknowledge where you went wrong so that you can fix it. Although it can be a little nerve-racking at first, these experiences will help you gain confidence and the resources to deal with the uncertainties of life. You might try something as intense as sky-diving or rock-climbing or something more mundane like meeting new people or speaking in front of a crowd. Take small steps to get better. If you have social anxiety, for example, your small step could be talking to 1 unknown person a week or making 1 phone call per week. You can eventually work up to going to an event by yourself or dealing with people on a regular basis. Try to do something that pushes you each day, even if it is a small thing. You'll start to get better and better about confronting unknown and potentially unnerving situations. In the end, you'll be better prepared to deal with them. Your vocation is your calling in life that gives you meaning. Sometimes, this is your profession, but it can also be a hobby, a passion, or a side project. Study your interests, passions, and hobbies. Use those to guide you towards a vocation that is meaningful to you. While you may not have been able to achieve all of your dreams, you can still incorporate your passion into your daily life. Perhaps you may not become an actor, but you can teach acting at a school or work in a local community theater. If your job isn’t your passion in life, try to think of all the positive benefits of it. Make a list of all the good things about your job, such as having coworkers you like, making a difference in people's lives, or making enough money to buy a house. Gratitude lets you lead a life where you feel content and fulfilled. Once a day, find something that you are grateful for. Write it down or say how much it means to you. Being grateful affirms that there are good things in life, even if not everything is good at the moment. For example, if a loved one has died, you have every right to be sad. Instead of focusing on their death, however, focus on how grateful you were to have them in your life. Keep a gratitude journal. Jot down all the little things that happened throughout each day that you were grateful for. This will create a habitual practice of gratitude. . The practice of mindfulness helps you experience each sensation and detail in the moment. Take a few minutes to notice everything around you. Pay attention to the sights, sounds, feel, and smells. Don't assign value judgments to things (such as a \"beautiful sky\" or \"cold wind\"), but simply notice them. Meditation is a great way to get started with mindfulness. For 15 minutes each day sit quietly somewhere. Breathe deeply, and focus only on your breath. If you get distracted, return your attention to your breath. You can also practice mindfulness while eating. Notice what you're eating: the texture (smooth, crunchy, chewy), the taste (is it salty? Is it sweet? Is it spicy?), the temperature (hot, cold). Try avoiding distractions, such as TV or reading, while you eat. Mindfulness can help with depression and anxiety, reduce your stress, boost your memory, increase your focus, and create better emotional stability. Remember that life is a series of choices. To take control of your life, you need to take responsibility for those choices, rather than acting as if everything happens to you. Instead of blaming someone else, accept responsibility, and do what you need to do to fix the situation. Make the choice to not react to things in a negative or destructive way. For example, if your friend said something mean about you behind your back, don't get try to get revenge or snap at them. Instead, ignore the comment or politely confront them. While you cannot always control what happens to you in life, you can control how you react to it. For example, if you get diagnosed with a disease, instead of saying \"why me?\", let it galvanize you to live the life you've always wanted." ], "summary": [ "Eat foods that are good for you. Drink enough water and other fluids. Get between 7-9 hours of sleep a night. Exercise Practice self-care.", "Let yourself be vulnerable with others. Ask for help Avoid holding onto grudges. Foster fulfilling romantic relationships if you want them. Give back to your community. Avoid comparing yourself Listen", "Practice thinking confident thoughts. Encourage yourself to keep learning. Learn from your mistakes. Step outside of your comfort zone. Use your passion and interests to find a fulfilling vocation. Express gratitude on a daily basis. Practice mindfulness Accept the consequences of your actions." ] }

{ "section_name": [ "Adjusting to the First Few Weeks of Wearing Your Brace", "Getting the Best Results from Wearing Your Brace", "Looking to Other People for Support", "Staying Positive While Wearing Your Brace" ], "document": [ "When you first put on your brace, it will feel almost like a cage for your torso. It will exert force against certain sensitive pressure points and may be slightly uncomfortable, especially for the first couple of days. This is to be expected and your doctor will make regular adjustments to the brace to ensure a better fit. Write down a few quick notes about any pressure that you experience and where it is located. You can then use these notes to talk to your doctor about any changes that need to be made. Discomfort is not the same as outright pain. Monitor your pain levels closely and if your discomfort is connected with swelling, for example, contact your doctor immediately as this can be a sign of a more serious medical condition. At first, you will rely on others to help strap you in and out. Watch their movements and take on a little more of the action each time. Practice placing the shell against your body or pull on a particular strap to see the degree of tension that is needed. It may be helpful to practice in front of a mirror. This will allow you to see the connections between how you move, how the brace responds, and the impact that it has on your body. It is important to be on the lookout for signs of pressure sores or skin breakdown when wearing a brace. This may indicate an improper fit. Check skin daily for reddened or broken skin, which may be caused by rubbing, pressure or moisture. Use a mirror to see your back and check for irritation there as well. Buy a good number of light cotton t-shirts to wear underneath your brace to protect your skin. Be sure the t-shirt fits smoothly with no wrinkles under the brace. Plan to change them often to prevent moisture from gathering against your skin. Only buy seamless shirts, as the seams can cause chafing. Avoid applying lotions as they will soften your skin and lead to more irritation. Instead, try a light application of rubbing alcohol or cornstarch. Be patient with yourself as you learn to move in your new brace. Go slowly and prepare for less flexibility in your torso area. For example, when you pick up items you will need to squat down instead of bending at the waist. You may have a preferred sleeping position, but you may need to modify it when wearing your brace. Try on your side, on your back, etc., until you find the form that is the most comfortable.", "It’s not enough to simply wear your brace — you must also make sure that it is in proper shape. Check the brace weekly for any visible damage, including frayed straps. Wash and deodorize your brace with mild soap and damp cloth daily. If there are padded liners, let them air dry or use a hair dryer on “cool” setting. On your phone, paper calendar, or journal, keep track of how many hours a day you need to wear your brace and how many hours you actually put in. Most back braces need to be worn between 16 to 23 hours daily. To achieve your goals, it is extremely important to wear the brace for exactly the amount of time recommended by your doctor. Expect to build up your wearing time over the course of a few weeks at least. This will give your body and skin time to get used to the brace. Make sure to add time to your schedule for putting on the brace. This can be a fairly involved process when you are first starting out with a brace. You might want to consider purchasing one of the a brace-wearing app for your smartphone. These apps monitor and log your time in your brace and allow you to set personal goals. Some braces are meant to be worn up to 23 hours daily, while others can be worn for a much shorter period of time. You may be able to remove your brace for certain activities or at certain times. Talk with your doctor about when you need to take off your brace. For example, certain activities such as swimming will require that you remove your brace for a short period of time. Just make sure your doctor approves your swimming as well as removing the brace for that amount of time. At the end of every week that you met your doctor’s goals for hours spent in your brace you should do something nice for yourself. Go out to a movie. Hit your favorite restaurant. Take your brace off and go for a nice swim. Be sure to check with your doctor regarding which activities you should avoid.", "Tell those people you trust about your schedule with the brace and about your intended goals. Talk about not only your actions but your feelings as well. It is not unusual to feel angry or scared when you first start this process. You might say, “To be honest, I’m really not happy about wearing this brace, so if you hear me getting too negative try to find a way to cheer me up.” You are not alone, even if you feel like it initially. Go online and look for a network of people going through a similar experience as yourself. For example, if you are wearing a back brace due to a sports injury, you can find a blog to contribute to. If you are wearing a brace due to scoliosis, you should consider joining a Curvy Girls chapter. Before each visit write down a list of your noticeable improvements, your concerns, and any questions that you may have. Get to your most important points first and don’t be afraid to make another appointment if you need more discussion time. For example, you might ask your doctor if you could see a series of x-rays showing your progress over time. You could also ask for an estimate as to when you can quit wearing your brace. If you feel weighed down emotionally and are struggling with negativity, you may want to make an appointment with a therapist. This will provide you with another space for safe conversation about your fears and hopes related to the bracing process.", "Get out a single piece of paper and create a top ten list of what you want to see when you remove your brace. Keep it positive and stick to things that you can visualize. For example, you might write, “I want to see my spine straight in an x-ray.” Fold this list into a small square and carry it around with you. Look at it whenever you have negative feelings. When the paper wears out, re-copy or add to it and carry it again. Many people are very good at hiding their brace from public view. Do some online research to find people who you admire, or are interested in, who also wear a back brace. You will soon find that you are not alone. Many athletes wear a brace at one point in their careers in order to recover from an injury or surgery. They are an especially good role model to choose if you are pursuing a physical therapy program as well. If you start to beat up yourself, hit the internet and enter the search terms “bracing” and “medical history.” You will find that you are actually quite lucky to have the opportunity to benefit from the modern technology of a brace. Even now there are places where people simply don’t have access to medical devices such as back braces. Your brace may already force you to maintain proper posture, but also keep your head up and look people in the eye as you interact with them. Avoid crossing your arms across your chest in a closed-off posture. These actions will display to others that you are a confident person and that you, rightfully, are not ashamed of your brace. You don’t need to change your fashion sense very much at all, just modify it a bit depending on the extent to which you want to show your brace. Many people choose to wear the same brands as before, just in a size or so larger. For girls and women, empire waists and A-line dresses are particularly flattering when wearing a brace. They drape instead of clinging. Tiered skirts are also helpful if you want to downplay the lower part of your brace. When you first get your brace you will likely have the option to choose from plain or patterned versions. If you choose the plain one, you can always embellish it to suit your personality. Use art to turn it into an accessory and you will feel less trapped by it. Some great examples of back brace artwork includes airbrush designs. You can also go even further and transform your brace into what appears to be a metallic piece of armor. Take the opposite approach of hiding and celebrate your braced body with a photo shoot. Put on your favorite outfits and then strike a series of poses in which you display your brace as part of you. You can keep these photos for yourself or display them. The point is that you see beauty in yourself and your choices." ], "summary": [ "Expect some discomfort early on. Learn how to put your brace on by yourself. Take good care of your skin under the brace. Be prepared to modify some of your regular movements.", "Keep up with brace maintenance. Create a brace-wearing schedule. Talk to your doctor about when it is okay to remove your brace. Reward yourself for wearing the brace.", "Ask your friends and family for advice and assistance. Connect with a support community online. Communicate openly and regularly with your doctor. See a psychologist for additional support.", "Write down a list of your hopes for what the brace will accomplish. Find examples of other people with a back brace. Consider those less fortunate than you. Carry yourself in a confident manner. Dress in a way that makes you feel good about yourself. Turn your brace into a piece of art. Take of photo while wearing your brace." ] }

{ "section_name": [ "Delaying Gratification", "Monitoring Your Progress", "Avoiding or Dealing with Setbacks", "Setting Behavior Goals" ], "document": [ "The best way to “train” yourself to have willpower is to be willing to sacrifice your desire for instant gratification for the sake of a long-term reward. Eventually, your reward can be “living well” or “experiencing financial stability,” but for learning to exercise your willpower, it’s best to have a concrete reward. For example, if you are on a weight loss journey, trying to control impulsive eating habits, your end reward may be a shopping spree for an entire new wardrobe in your new size. If you are controlling your impulse spending, you can have something costly that you normally wouldn’t be able to save for as your final reward. For example, you may buy a new big-screen television or go on a relaxing trip to a tropical island with a friend. This is the essence of cultivating your willpower. When you feel tempted to give in to an impulse, realize that what you really want is that short-lived feeling of instant gratification. If your impulsive behavior is contrary to your goals, you will likely feel guilty after indulging in the instant gratification. To resist an impulse for instant gratification, try the following: Acknowledge what you want to do Tell yourself you are just looking for instant gratification Remind yourself of your short-term or long-term goals Ask yourself whether giving into your impulse is worth getting off-track for or jeopardizing your final goal. For example, if you are working to control food impulses and you are standing next to a cookie tray at a party: Admit that you want a cookie (or five) Acknowledge that the cookie may satisfy your craving or impulse for right now Remind yourself that you are working towards a goal of losing 40 pounds and a reward of getting to buy a new wardrobe Ask yourself whether the temporary satisfaction of eating a cookie is worth getting off-track with your progress and potentially not getting your new wardrobe in the end. A motivation or reward system will not change your willpower in the long run, but it can help set you on the road to success. Because a big end reward can take a long time to get to, it can be effective to give yourself smaller “guidepost” rewards for progress. For example, if you have one week of making good choices about food, you can indulge in a favorite treat at the end of the week. Alternatively, you can reward yourself with something non-food related, such as a pedicure or massage. If you are controlling impulsive spending, you might give yourself a reward for saving. For example, you may decide that for every $500 you save, you get to splurge and spend $50 on anything you want.", "Write down your attempts to control your impulses, including both successful and unsuccessful attempts at increased willpower. Be sure to include details that may help you evaluate the situation later. For example, you might write, “I ate five cookies at an office party today. I skipped lunch to work, so I was quite hungry. There were many other people there, and Sally made the cookies and kept encouraging me to have another. Another example is, “I went to the mall today with my husband to buy new jeans for our son, and I resisted buying a dress that I saw, even though it was on sale. I came out with exactly what I went in for and nothing additional.” In addition to detailing situations in which you resisted or gave in to impulsive behavior, comment on things that were going through your mind. You may want to include your emotional state, who you were with, and where you were. Once you have established several journal entries, you should begin to read over your entries and try to find patterns in your behavior. Some questions to ask yourself include: Do I make better decisions when I am alone or around other people? Are there certain people who “trigger” my impulsive behavior? Do your emotions (depression, anger, happiness, etc.) influence your impulsive behaviors? Is there a time of day that you find it more difficult to have impulse control (such as late at night?) This may sound silly, but some people respond better to a more concrete visual representation of their progress. If you have something that you can look at to show you how far you have come and how far you have left to go, it can help you stay motivated. For example, if you are trying to lose 40 pounds, you could put a quarter in a jar every time you lose a pound. Seeing the level of the quarters grow as you lose weight can give you a concrete idea of how much progress you’ve made. If you are trying to save money, you might draw a picture that looks like a thermometer and color in the level of money you’ve saved; when you get to the top, you have reached your goal. (This is commonly used for fundraisers to show fundraising progress.) By using your journal or just thinking about your success or setbacks with impulse control, find what works best for you. You may find that giving yourself weekly rewards helps; you may need to have a visual to focus on; you may find that giving each day a written rating of your willpower scale helps. You might find that being alone is a trigger for your impulsive behavior, or that by going to a certain place or being with a certain person can act as a trigger. Tailor your approach to increasing your willpower to your specific needs and situation.", "Regardless of your specific goal, stress from work or life events has the potential to derail your progress. You may need to use techniques to reduce stress such as exercise, getting adequate sleep, and giving yourself down time. Sometimes the best way to resist temptation is to avoid it. If you do not feel that you have the willpower to resist impulsive behaviors, then try removing the opportunity for indulging in an impulse. This may also mean avoiding people or environments that trigger your impulses. This may not be a long-term solution, but it can help you during particularly difficult times, or when you are first starting out. For example, if you have trouble with impulsive eating, you may need to purge your kitchen and pantry of unhealthy food. Removing anything that does not fit the requirements of your new eating habits can be given or thrown away. If you are working on not spending impulsively, you may find that it helps to carry cash rather than credit cards. You may even want to leave home with no money at all if you are feeling especially vulnerable to impulsive buying. If there is a specific place that is a trigger, such as the mall, avoid going there altogether. If you need one item, send someone else to get it for you. An if-then statement can help you know how to react when you feel tempted. You can “rehearse” how you will react to a given situation by coming up with some if-then scenarios ahead of time. This can help when you know you will be in a situation in which you will experience temptation. For example, if you know that you are going to be at an office party with many cookies, you can use the if-then statement “If Sally offers me a cookie, then I will politely tell her ‘no, thank you, but they look delicious’ and move to the other side of the room.” If you are working on spending control, you might have the if-then statement, “If I see something that I really like on sale at the mall, then I will write down the item number and price and go home. If I still want to make the purchase the next day, I can send my husband to pick it up for me.” If you try on your own to control your impulses and it doesn’t seem to be working, consider seeking therapy. A therapist can offer support and specific suggestions for behavior modification. She may also be able to determine whether an underlying issue is contributing to your impulsive behavior. Some therapists specialize in impulse control, and cognitive behavioral therapy can be effective in helping individuals cope with impulsive or addictive behaviors. Some types of impulse control or willpower problems may also be aided by a strategy known as habit reversal, which replaces an unwanted habit (such as eating cookies anytime you see them) with another, more desirable habit (such as drinking a bottle of water).", "If you are trying to improve your willpower, it’s likely that your lack of impulse control is adversely affecting some area of your life. Some people struggle with willpower across their lives, while others have one specific “weakness” when it comes to willpower. Determine the area you would like to improve; if you have several different areas to improve, you may want to address one at a time. For example, you may find it difficult to have willpower when it comes to eating. This can affect your overall health and quality of life. For example, you might have difficulty with controlling your spending habits, making it difficult to save money for “big” or important items or events. Create your own scale for evaluating your willpower. You might make it a 1-10 scale, where 1 is a complete indulgence in the exact thing(s) you are trying to avoid, and 10 is a stoic adherence to strict rules you’ve set for yourself. Or you can make a simpler scale of “none, a little, more, a lot.” The scale can take on different forms, but it offers an opportunity for you to evaluate yourself. For example, if you find yourself hoarding sweets and sneaking to the fast food drive-thru window every day, you may give yourself a 1 or 2 on a 1-10 scale. If you impulse-buy items that you do not really need because they are on sale, or if you shop online and spend money on things you don’t really need just because you’re bored, you might give yourself a “none” on a shopping-restraint willpower scale. The first step towards self-improvement is setting a goal for change. Your goal should be clear, specific, and attainable. If a goal is too vague or not measurable, it will be difficult to determine whether you’ve met or made progress towards your goal. For example, a too-vague goal related to impulsive eating is “eat healthier.” Healthier is relative, and it will be difficult to know when you have arrived at “healthier.” A more concrete goal could be “lose 40 pounds through healthy eating,” “fit into a size 8 dress again,” or even “eliminate my dependence on sugar.” A too-vague goal related to spending is “be better with money.” Again, this is not clear or measurable. A better goal would be “save 10% of every paycheck,” “build up my savings account to $3000,” or “pay off my credit cards to a $0 balance.” One of the best ways to work towards a large goal (which may seem overwhelming) is to set short-term guidepost goals along the way. Short-term goals should also be specific and measurable, and they should lead you towards your ultimate long-term goal. For example, if you are trying to lose 40 pounds, you may want to make your first short-term goal(s) “lose 10 pounds,” “exercise 3 times per week,” and/or “limit dessert to one time per week.” If you are trying to save $3000, you might make your first short-term goal(s) “save $500,” “limit eating out to twice per week,” and/or “have our weekly movie night at home instead of at the movie theatre.”" ], "summary": [ "Keep the “big picture” in mind. Forgo instant gratification. Give yourself mini-rewards for progress.", "Keep a willpower journal. Comment on factors that influenced your decision-making. Look for patterns in your behavior. Consider making a visual representation of your progress. Find what works for you.", "Be aware that stress may be a barrier to progress. Find ways to avoid temptation. Use “if-then” thinking. Seek therapy.", "Evaluate your habits. Make a willpower scale. Set a long-term goal for change. Set shorter-term sub-goals." ] }

{ "section_name": [ "Calculating the Total Cost for a Business", "Calculating Total Cost for a Personal Budget", "Calculating the Total Cost of an Investment" ], "document": [ "In the world of business, fixed costs are often referred to as overhead costs. This is the money the business needs to spend simply to keep operating. More accurately, we can say that fixed costs are the costs that do not increase or decrease as the business produces more or fewer goods and services. Fixed costs for a business are similar to (but not exactly the same as) those for a personal budget. A business's fixed costs include rent, utilities, building leases, equipment, machinery, insurance premiums, and labor not involved in the production of the goods and services. For example, let's say that we own a basketball factory. Our monthly fixed costs include: building lease = $4,000, insurance premiums = $1,500, loan payments = $3,000, and equipment = $2,500. In addition, we pay $7,000 per month for workers that don't directly affect the production of our basketballs — janitors, security guards and so on. Adding these up, we get a value for our fixed costs of $18,000. In business, variable costs are a little different than they are for personal budgets. A business's variable costs are the expenses that are directly affected by the amount of goods or services produced. In other words, the more a business creates (in terms of products produced, services rendered, and so on), the greater its variable costs will be. Variable costs for a business include things like raw materials, shipping expenses, labor that is involved in the production process, and so on. In addition, utilities can be a variable expense if they fluctuate with the output of your business. For example, since a robotic car factory uses a large amount of electricity and since the amount of electricity needed will increase as more cars are produced, utilities can be classified as a variable cost. In our basketball factory example, let's say that our variable costs include: rubber = $1,000, shipping = $2,000, factory worker wages = $10,000. In addition, our factory uses a large amount of natural gas for the rubber vulcanization process and this cost increases as production ramps up — this month's utilities bill was $3,000. Adding up our expenses, we get total variable costs of $16,000. As with personal budgets, the formula for calculating a business's total costs is quite simple: Fixed Costs + Variable Costs = Total Cost. In our example, since our fixed costs are $18,000 and our variable costs are $16,000, our total monthly cost for the factory is $34,000. Most businesses' fixed and variable costs can be found on their financial documents. Specifically, the income statement should contain all of the variable costs tied to the production of the business's goods and services in addition to crucial fixed costs like rent, utilities, and so on. The income statement is a standard financial document — nearly all businesses with some sort of accounting operation should have one. In addition, you may want to consult another document called a balance sheet to determine how much money the business needs to pay back in the future. The balance sheet contains (in addition to other important figures) a business's liabilities — the money it owes to others. This can help you determine your business's financial health: if you're just barely making enough money to meet your total cost and you have major liabilities, your business may be in an unfavorable position.", "Start finding your total cost of living by tallying up all of your fixed costs for the time period you're looking at. Note that most (but not all) personal budgets are calculated monthly. In this case, fixed costs are expenses that must be paid every month. These include rent, utilities, phone bills, gasoline for the car, groceries, and so on. Fixed costs do not change very much (if at all) from month to month.These are costs that don't increase or decrease depending on how much personal spending you do in a month — for instance, if you go on a shopping spree at your favorite clothing store, your rent won't go up. As an example, let's say that we need to put together a personal budget to save money. In our case, our fixed costs are: rent = $800, utilities = $250, phone bill = $25, internet bill = $35, gasoline for commuting to work = $200, and groceries = $900. Adding these up, we find that our total fixed costs are $2210. In contrast to fixed costs, variable costs depend on your lifestyle and include all expenses that are not strictly necessary, but that improve your quality of life. Variable costs include expenses like shopping trips, nights out, clothing (beyond what you need), vacations, parties, gourmet food, etc. Note that, even though expenses like utility bills can vary slightly from month to month, they aren't variable costs because they're not optional. In our example situation, let's say that our variable costs include: money for theater tickets = $25, weekend vacation = $500, dinner party for a friend's birthday = $100, and a new pair of shoes = $75. This would bring our total variable costs to $700. Your total cost of living on your budget is the total amount of money you spent over a one month period. The formula for finding this is simply fixed costs + variable costs = total cost. Using the examples of fixed costs and variable costs given above, we would calculate our total cost as follows: $2210 (fixed costs) + $700 (variable costs) = $2910 (total cost). Unless you're already practicing very good financial habits, you may not keep track of every single expense in a given month. This means that you can run into problems when you have to total up all of your expenses at the end of the month. To remove guesswork from the equation, try actively tracking your expenses for one full month. After this, you'll have a good idea of your fixed costs, so you'll only need to track your variable costs in the future. Tracking fixed costs is easy — simply keep track of your housing expenses (rent, etc.) and save every major monthly bill you receive for that month and you'll have a good deal of the work done. Groceries can be a little messier to keep track of, but if you keep your receipts or monitor your checking account transactions online, it shouldn't be hard to get an accurate total. Tracking variable costs can be a little more difficult. If you use credit or debit cards to make all of your purchases, you can simply add your expenses at the end of the month by using your online banking profile (nearly all checking accounts and credit card accounts now give you this option for free.) On the other hand, if you make lots of cash or check purchases, you'll want to save your receipts or write down the amount of money you spend with each purchase.", "When it comes to determining the cost of an investment, your expenses usually don't begin and end with the money you put into the stock, mutual fund, etc. For people without direct access to the stock market (i.e., most ordinary people), it's necessary to use an investment adviser or broker to help build a portfolio and, because these experts don't work for free, the cost will be a little higher than the money set aside for the investment. Start determining the cost of your investment by identifying the amount of money you plan to use purely for the investment. As an example, let's say that we've recently inherited $20,000 from an obscure relative and that, rather than squandering it all on a luxurious vacation, we want to invest half of it in the stock market to get some long-term potential out of it. In this case, we'll say that we are investing $10,000. As noted above, investment advisers don't usually work pro bono. Generally, an adviser will need to be paid in one of two ways: via a flat fee (usually hourly) or via a commission (usually a percentage of the investment). In both cases, determining the impact on the total cost is simple. For fee-based investment services, multiply the adviser's hourly rate by the amount of time spent on your portfolio and include any minor associated fees. For the purposes of our example, let's say that our chosen adviser charges $250/hour (not bad — prices can easily range to $500/hour). If she agrees that it will take two hours of work to put together our portfolio, her fee will be $500. Let's say we need to add $100 to this in the form of various minor fees and we get a total of $600. Another way to pay your adviser for handling your investments is in the form of a commission. This is generally a small percentage of whatever you buy through the adviser. The more money you invest, the smaller the percentage usually is. In our example, let's say that, on top of her flat fee, our adviser also charges a 1% commission. This is only for example purposes — in the real world, it's usually either one form of payment or the other, not both. In this case, since 2% of the $10,000 we want to invest is $200, we'll add this to our total cost. A word of caution: because their pay is determined by how much you buy and sell, some commissioned investment advisers have been known to act unethically, convincing clients to ditch old stocks and buy new ones frequently in an effort to line their own pockets. Only use the services of advisers that you know and trust. If all else fails, flat fee-paid advisers tend to have less of an incentive for conflicts of interest. Finally, add the cost of any government taxes incurred as part of the investment process. In the U.S., taxes can be (and are) levied on investment income after you've already invested your money, but, when determining the total cost of an investment, you're generally more worried about taxes that are levied up-front. These can vary from locality to locality, so talk to a trusted investment adviser about your tax burden before you agree to invest. In our example, let's say that there is a 1% tax on all major investments (in the real world, again, this may or may not be the case where you live.) In this case, since 1% of $10,000 is $100, we'll add this to our total cost. Once you know your initial investment, any associated fees and commissions, and any expected taxes, you're ready to find its total cost — simply add each individual cost together. Let's solve our example problem: Initial investment: $10,000 Fees: $600 Commission: $200 Taxes: $100 Total: $10,900" ], "summary": [ "Add up your business's fixed costs. Figure out your variable costs. Add your fixed and variable costs to determine your total cost. Find your business's costs on its income statement.", "Calculate your fixed costs. Add up your variable costs for one month. Add your fixed costs to your variable costs to get your total cost. Track your spending to determine your monthly expenses.", "Find the initial price of the investment. Account for any fees. If necessary, add the commission. Account for taxes. Add it all up." ] }

{ "section_name": [ "Disabling Plugins on Mozilla Firefox", "Disabling Plugins on Google Chrome", "Disabling Plugins on Internet Explorer" ], "document": [ "Do this by double-clicking the browser's icon shortcut on the desktop. Look towards the top-right side of the screen for a button with three lines on it. Click it to make a drop-down menu appear. You will see a list of different buttons to choose from. ” This will take you to the plugins page, where the compatible plugins are listed. Clicking it will show you run options for that plugin. This will keep the plugin from running with Firefox at startup. Do this by closing it with a click of the “X” button in the upper-right corner and subsequently launching it once more from the desktop.", "Do this by double-clicking the browser's icon shortcut on the desktop. This will prevent the plugin from running with Chrome on startup. Do this by hitting the “X” button in the red box in the upper-right corner of the Google Chrome browser window, and then launching it again through the browser shortcut on your desktop.", "Do this by double-clicking the browser's icon shortcut on the desktop. A drop-down menu will appear. ” This will take you to the Add-ons/Plugins window. Do this by clicking the plugin name. Do this by clicking on the “X” button in the upper-right corner of the windows and relaunching the browser through its desktop icon." ], "summary": [ "Launch your Firefox browser. Access the Settings menu. Choose “Add-ons” then “Plugins. Click on the drop-down menu in the rightmost of the plugin you want to disable. Choose “Never Activate” in the drop-down menu. Restart the browser.", "Launch your Google Chrome browser. Type in or paste chrome://plugins/ in the address bar at the top of the screen then hit Enter. You will be taken to the plugins window, which lets you configure the plugins that run on Chrome. Locate the plugin you want to disable and click on the “Disable” button beside it. Restart Chrome.", "Launch the Internet Explorer. Choose “Tools” at the top portion of the browser window. Choose “Manage add-ons. Highlight the plugin you want to disable from the list. Restart Internet Explorer." ] }

{ "section_name": [ "Taking Precautions", "Targeting Stains", "Washing Your Entire Shoe" ], "document": [ "Do not use a cleaner on a Sanuk before testing it first. Dab the cleaner onto a small, inconspicuous portion of the Sanuk. Allow the cleaner to sit on for a few hours. If you do not notice any damage, such as discoloration, the cleaner should be safe to use for your whole shoe. If you're cleaning Sanuks to get rid of a bad smell, take steps to reduce odor in the future. Cleaning your Sanuks too often can cause damage, so it's best to prevent odor from developing to begin with. Try placing a fabric softener sheet in the soles of your Sanuks overnight to get rid of a bad smell. Drop sandal oil onto your Sanuks to remove smells. Apply foot powder before wearing your shoes. Do not wear your shoes every day. Sanuks are not safe to dry. Drying your Sanuks in a dryer can cause major damage. Do not wash your Sanuks if you do not have time to let them air dry.", "Vinegar can be used to remove set in stains, such as grass stains, from shoes. Mix a third cup of white vinegar with two thirds of a cup of water. Then, use a rag or cloth to dab the dab the mixture onto the stain. Then, take a clean wash or rag and dab the vinegar into the stain until the stain comes out. You may have to repeat this method once if the stain doesn't come out. Landry detergent can also remove set in stains. Add a small amount of detergent to the stain. Then, rub it in using a clean sponge or cloth. Allow the detergent to sit on for 15 minutes before rinsing it with water. Remember to use color safe detergent on Sanuks. If you have a lot of grass stains, opt for a commercial cleaner specifically designed to remove grass stains. While application varies by product, you usually rub the product onto the stains. Some stains will then need to be rinsed out with a combination of a teaspoon of hydrogen peroxide and a couple of drops of ammonia.", "Before putting your shoes in a washing machine, remove any harsh stains via spot cleaning. Dissolve a small amount of mild laundry detergent in a bowl of hot water. Dip a rag or sponge in the water. Wipe off any dirt, mud, or other noticeable stains. Hot water should only be used on Sanuks in small amounts. Do not submerge your Sanuks in hot water as this can cause damage. Before placing your Sanuks in a washing machine, wrap them up in some old towels. This will prevent them from banging around inside of the machine too much, preventing damage. It will also lead to a more quiet wash. Use cold water and a color safe detergent to wash your Sanuks. Use a gentle wash if one is offered on your machine. A cup of white vinegar or a few tablespoons of baking soda can help remove bacteria from your shoes. Make sure you're using the cold water setting. Hot water can cause serious damage to Sanuks, causing them to shrink or lose their shape. Never put Sanuks in a machine dryer. Set them somewhere to dry where they will not be disturbed. Within 24 hours, your Sanuks should be dry and ready to wear again. Leather Sanuks should not be washed in a machine. Purchase a leather cleaner online or at a department store to clean leather Sanuks. Spot treat the Sanuks for stains by dabbing or rubbing the leather cleaner onto soiled or dirty areas. Leather cleaners have different precise instructions depending on the type you get. Make sure to read the label carefully to make sure you use your leather cleaner correctly. Leather Sanuks should also be air dried." ], "summary": [ "Test a cleaner before applying it to your whole shoe. Keep odor in check while wearing your shoes. Do not ever put Sanuks in a dryer.", "Try vinegar. Use laundry detergent. Purchase a grass stain remover.", "Start by spot cleaning. Wrap your Sanuks in towels. Wash your Sanuks in a washing machine. Air dry your Sanuks. Use leather cleaning if your shoes are leather." ] }

{ "section_name": [ "Resetting a Malfunctioning Light", "Turning on the Light" ], "document": [ "You can \"hard reboot\" your HP computer to solve potential hardware issues with the backlight, but doing so requires you to remove the laptop's battery. While you can technically remove the battery on sealed versions of the HP Pavilion, doing so requires you to remove the keyboard and several sensitive components before you can remove the battery, and thus is not recommended. This includes the charger cable, USB flash drives, speakers, and so on. To do so: Click the Start {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/0\\/07\\/Windowsstart.png\",\"bigUrl\":\"\\/images\\/thumb\\/0\\/07\\/Windowsstart.png\\/30px-Windowsstart.png\",\"smallWidth\":460,\"smallHeight\":460,\"bigWidth\":\"30\",\"bigHeight\":\"30\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>I edited this screenshot of a Windows icon.\\n<\\/p><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"http:\\/\\/en.wikipedia.org\\/wiki\\/Public_domain\\\">Public Domain<\\/a><br>\\n<\\/p><\\/div>\"} icon. Click Power {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/5\\/5d\\/Windowspower.png\",\"bigUrl\":\"\\/images\\/thumb\\/5\\/5d\\/Windowspower.png\\/30px-Windowspower.png\",\"smallWidth\":460,\"smallHeight\":460,\"bigWidth\":\"30\",\"bigHeight\":\"30\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>I edited this screenshot of a Windows icon.\\n<\\/p><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"http:\\/\\/en.wikipedia.org\\/wiki\\/Public_domain\\\">Public Domain<\\/a><br>\\n<\\/p><\\/div>\"}. Click Shut down in the pop-up window. As long as your computer has a removable battery, you can do this by following these instructions: Flip the computer over so that its bottom is facing up. Push and hold inward the switches on the battery compartment. Pull the battery cover away from the laptop. Pull the battery out of the laptop, making sure to store the battery on a soft, dry surface (e.g., a towel). This will cause any residual power left in the computer to discharge. At this point, you're ready to turn back on your computer. Plug your computer back into its charger if your computer was low on power before you performed the hard reboot. Press the computer's \"Power\" button to do so. Your computer will boot up like usual. . Now that you've performed a hard reboot on your computer, you should be able to cycle through the brightness settings for your keyboard. ", "Not all HP Pavilion laptops have backlit keyboards. If you've been unable to find the option to turn on the backlight thus far, check your computer's manual or online documentation to determine whether or not your keyboard has a backlight. In some cases, your computer's keyboard backlight may not turn on if your computer isn't charged past a certain point while off the charger. You can solve this problem by plugging your computer into its charger. The \"Backlight\" key is always one of the function keys (typically F5) at the top of your keyboard. It has a symbol resembling three dots on it. If your computer's keyboard is set to use the function keys' hardware features when pressed, this will cycle through your keyboard's brightness settings. You should see the keyboard's backlight dim and brighten accordingly. If nothing happens when you press the \"Backlight\" key, proceed to the next step. You'll find the Fn key in the lower-left side of the keyboard. If you couldn't turn on the backlight in the last step, holding the Fn key while pressing the \"Backlight\" button will cause your computer to use the key to change the backlight's brightness. You may have to press the \"Backlight\" key a few times while holding down Fn to cycle through all of the brightness options." ], "summary": [ "Make sure your HP Pavilion has a removable battery. Remove any cables or USB items from your computer. Turn off the computer. Remove the computer's battery. Hold down the \"Power\" button for 20 seconds. Put back the battery and close its compartment. Turn back on your computer. Try turning on the backlight Finished.", "Make sure that your HP Pavilion has a keyboard backlight. Plug your computer into its charger. Find the \"Backlight\" key. Press the \"Backlight\" key a few times. Try using the \"Backlight\" key while holding Fn." ] }

{ "section_name": [ "Part Two: Embracing Yourself", "Part Three: Looking Ahead", "Part One: Letting Him Go" ], "document": [ "You've been craving his love, and as a result, your focus has been entirely on an outside source of love. Locate the loving spirit inside of you and apply it to yourself. In simpler terms: learn to love yourself again. Loving yourself is for your benefit more than anything else, but also keep in mind that loving yourself will make it easier for a future romantic interest to fall in love with you, too. You may have done wrong with regards to him, but more often than not, many of the reasons things came to an end were completely out of your control. This includes both his feelings and external influences. You cannot control how another person feels or how he treats you. You can only control your own reactions to that person and the things he does. Similarly, if outside factors, like financial troubles, put stress on your relationship, most of those will be out of your control, as well. Regrets are only natural when you face a situation like this. Instead of ignoring them, acknowledge your regrets and release them out into the world by sharing them in some way, like telling them to a close friend. Another option is to write out your regrets and complaints. Keep a journal specifically for that purpose, or type it all out on your computer. When you fill the journal or otherwise feel satisfied with what you've written out, you can destroy it. The act of doing so is often therapeutic. Avoid sharing your regrets with the guy in question, even if the two of you are still friends and even if he says that he's okay with it. Sharing your regrets with him will only strengthen the emotional bond you feel toward him, which will make it harder to let him go. Even if you've acknowledged the parts that were out of your control and released the regrets you have, part of you might still feel guilt over the way things ended. If that is the case, then you must take the time to forgive yourself for any role you had in letting things go sour. Acknowledge your mistakes, but don't beat yourself up over them. You're only human, and all humans err. If you can forgive others for their mistakes, you should be able to forgive yourself, as well. When your focus is on a relationship or another person, you tend to stop doing the things you enjoy as an individual. Now that you are trying to shift your focus off the guy in question, turn back to old hobbies and interests you involved yourself in before he came along. At the same time, try new hobbies. Pursue an old interest you never acted on before, or try something that is completely unlike you. You can reconnect to who you were while simultaneously transforming yourself into a new, improved you. Find a reliable, trustworthy friend or relative to talk to during this time. The healing process tends to be smoother when you have a shoulder to cry on, and it can be easier to love yourself when you are continually reminded of the friendship or familial love that others have for you. Once you get past the initial grief of your loss, it might be a good idea to ask your friends to stop you once you've vented for 10 minutes or so. It'll ease the burden on them, but it can also help prevent you from dwelling and drowning in your feelings. If you don't have a friend or relative to talk to, you could consider talking to a counselor. Right now, you are likely focused on yourself as an emotional being. You also need to take care of yourself as a physical, mental, and spiritual being, though. Addressing each aspect of your being will help you become more balanced, making it easier to achieve emotional well-being. Focus on the good things going on in your current situation to help your emotional healing. This can include loving friends and family, a fulfilling career, or anything else that makes you happy. Take care of your spiritual self by praying, meditating, or involving yourself further in your faith (if you have one). Enrich your mental health by keeping your brain busy and off the past. Challenge yourself by learning new things and engaging in new experiences. Your physical health is also important. You can indulge yourself with the occasional tub of ice cream, but it's far better for your overall well-being if you balance out your comfort food cravings with exercise and physical activity, as well.", "Regardless of whether you spent 1 year or 20 years on this guy, that time was not a waste. You learned and grew as a person, after all. Your life may not be where you want it to be right now, and your focus on him might be partially at fault, but that doesn't mean that the experiences you did have were worthless. Focus on the areas of your life that have experienced growth while your love life was stagnant. This could include friendships, relationships with your family, progress in your career, or increased interest in your hobbies. Any forward motion is positive, no matter how small it might seem. Think about both the positives and negatives, and apply the lessons you learned during that time to your present and future life. You might want to put the whole mess behind you, but learning from past mistakes and triumphs will make you a stronger person overall. Ask yourself what you really want out of life and which things are really important to you. By figuring out where your focus should be, it will be easier for you to peel that focus away from the guy you lost. Love can still be a priority, but focus on the opportunities to love that are still in front of you in the form of friendships and relationships with your family. You can hope for romantic love, but set it aside and focus on other things for now. The future can be a scary notion, especially when your plans for the future have suddenly been changed. Instead of looking at the unknown ahead of you with fear, however, think about all the possibilities it might hold for you. Fear causes you to cling to what is familiar, and to the things of the past that made you happy, even when those things are hurting you in the present. Considering the possibilities will set your mind in motion on how you can improve yourself. The excitement of making a fresh start can often help ease the pain of an ending. It can be easy to think that you will never fall in love again after letting go of a guy you felt so strongly for. If you tell yourself that too often, though, you can turn it into a self-fulfilling prophecy. Instead, tell yourself that you will have other chances at love in the future, even if you don't want to make the pursuit of it a priority right now. You need to let go of the old before you can embrace the new, so your future relationships can only thrive after you let this guy go. Understanding that your future happiness in love depends on you letting go of this guy can help you move on. Cook up an ideal man in your imagination. Give him all the positive attributes the last guy lacked, and let yourself believe that such a man exists and is waiting to be found. If you tell yourself that someone better is waiting for you in your future, it can be easier to let go of your past. Imagine a guy who can give you what you never got from the guy you lost, and imagine creating a more positive relationship with that guy. Try to be a little realistic about it, though. Don't imagine some perfect guy who has no flaws, then expect to meet him. Simply imagine a guy who doesn't possess any \"deal breaker\" traits that would make a healthy relationship with him impossible. The odds of getting together with the guy you lost are slim. Falling in love with another guy will not solve all of your problems. Your current pain will disappear someday, but it will take time. Acknowledge all of the unpleasant truths about the future so that you can have realistic expectations about what's to come. Be optimistic yet realistic at the same time to avoid future disappointments.", "Even if you consciously want to let him go, the fact that you have not been able to do so yet suggests that you are subconsciously hanging onto him. Ask yourself what exactly it is that you can't let go of. Oftentimes, it is not the person himself, but what he represents: a relationship, the feeling of love, the hope of love, and so on. Tell yourself that things are over. Maybe you once had a committed relationship with him, or maybe you never quite reached that stage. Either way, you likely realize that the hopes you had regarding him are gone now. You need to be honest with yourself on that point before you can move past it. Clinging to false hope and expecting things to work out will only make you more unhappy when the things you want don't come true. There's no shame in crying. Something sad has happened in your life. You have experienced a loss, and as with any loss, you will go through periods of grief and anger. Instead of trying to ignore your feelings, let them all out. The end of any relationship can send you through the standard stages of grief. You'll go into denial about what happened, then you might feel hurt and guilt. After that, the anger will likely come, followed by a stage of bargaining in which you might tell yourself that you could change for his sake. The last stage will usually include some depression and loneliness. After you make it through the grief, though, you'll reach a place of acceptance. Unfortunately, it's only by working through the natural stages as they come can you reach that state of acceptance. Some people want to remember nothing but the good. Others will remember nothing but the bad. Either option is less than ideal, though, because fixating on one side will skew your memory. Remember both the good and bad parts will keep your thoughts and feelings more balanced. It's estimated that roughly 20 percent of people complicate their grief by longing after romanticized memories. As such, it is easy to keep the guy you lost on a pedestal and to remember your interactions with him as all positive. You don't have to demonize him, but you do need to accept that he was only human and that the relationship had its issues. Don't blame him for everything that went wrong, but don't blame yourself for everything that went wrong, either. Both of you likely share the guilt, and most of what went wrong could very well have been out of your control and his. Even if you force an apology out of him for the things he did that were hurtful, the pain will still remain, so there isn't much purpose in persisting in that course. Reword your negative thoughts into neutral perspectives. For instance, instead of saying, \"I wanted this from the relationship but he never gave it to me,\" tell yourself, \"Our goals were not compatible.\" One of the simplest yet most difficult parts of letting a guy go is to cut off all ties with him. Delete his phone number out of your phone. Quit cyberstalking him. Remove all traces of him—gifts, things he left behind, etc.—from your home. It might be difficult to make a clean break if you have to see the guy regularly, like at work or at school. In these cases, keep your interactions with him strictly professional. Don't socialize with him during breaks and don't go looking for him when you don't have a work-related or school-related reason to do so." ], "summary": [ "Find the love inside of you. Accept that some things are out of your control. Release your regrets. Forgive yourself. Reconnect with who you were. Talk to someone else. Refresh your entire being.", "Know that there is no such thing as lost time. Reflect on the experience. Figure out your priorities. Cast away your fear and consider the possibilities. Have hope for the future. Imagine the next guy before he arrives. Be realistic about your expectations.", "Ask yourself why you want to hang on. Accept the loss. Grieve. Remember the good and the bad. Stop the blame game. Make a clean break." ] }

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

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

{ "section_name": [ "Helping Your Child Cope", "Taking Care of Yourself", "Helping Your Child During an Episode", "Helping Your Child With Treatment" ], "document": [ "A person with bipolar disorder cannot control their mood. Your child may have waves of mood swings. If they're experiencing a manic episode or depressive episode, they can't control themselves and snap out of it. The ups and downs can last for weeks at a time. A child can find it difficult to cope with this. Because of the BD, your child may display different limits compared to other children. The best way to deal with this is to accept it. Avoid trying to reason with your child. Don't tell them things like, \"Stop acting crazy,\" or, \"Look on the bright side\". Validate your child's feelings and accept how they feel. Tell them, \"Your feelings are valid. There is nothing wrong with feeling what you feel.\" ry reducing stress. Everyone experiences stress from time to time. However, increased stress can make bipolar disorder worse for your child. This stress may occur at home or school. Even though you can't get rid of all the stress for your child, try to take steps to prevent added stress, such as working with them to properly manage their time. Ask your child how you can help if they feel stressed out about something, and try to help them the best you can. Say, \"I know stress upsets you. What can I do to help you manage your stress?\" If your child is not old enough to understand this, you can keep a behavior journal to try to track various triggers or circumstances that lead to them getting stressed. When you learn your child's limits, pay attention to them. Avoid pushing your child to their limits unnecessarily. For example, if your child gets overwhelmed by a certain chore, give them a different chore; however, don't just eliminate all the chores. You still want to make sure to teach your child responsibility, but your child just may not be able to do as much or certain things. If your child feels stressed by school, you can try talking to the teacher. For example, if too much homework stresses your child, try to talk to their teacher to see if they can lessen the amount. Consider creating a routine for your child to reduce stress in their life. Routine will help your child get used to responsibilities and know what to expect so that they don't get overwhelmed. Chaos and instability may make their bipolar disorder worse. An established routine can help your child avoid stress and cope with daily life. Doing the same thing at the same time every day gives them a sense of security in knowing what comes next. The routine should include when your child wakes up, mealtimes, study/homework time, chores, playtime, and when they go to bed. Most children with bipolar disorder function best in a structured routine. Many also have short attention spans. Be patient and ready to move on to another activity when they are. Always try your best to validate your child's feelings and truly listen to how they're feeling. When your child tries to talk to you about something, give them all your attention. Really listen to what they have to say, even if you don't understand how they feel. Communication is key to help your child with bipolar disorder. If your child approaches you, turn off all electronic devices and focus on them. Tell them, \"I am listening to you.\" You may want to repeat some of the things they say, ask questions, or respond to let them know you are listening to them. If your child doesn't talk to you, try to open the lines of communication. Tell them, \"I know that your bipolar disorder may be confusing or overwhelming at times. You may not know how to talk about it. I am here to listen without judgment to whatever you are feeling.\" You may want to try a prompt, such as, \"Give me two feeling words for how you're doing right now.\" When you notice your child is not in the best mood, be honest about it and ask how they're feeling in a loving manner. You may say, \"How are you feeling today? You seem a little upset.\" Or, \"It's okay that your mood has shifted. I'm here for you and will listen to you.\" When your child is having a rough time, your words play a big role on how they'll react. Avoid covering up their feelings and acting like their feelings are easy to cope with. This will end up making them feel worse, as if they're emotions really don't matter. Be aware of saying statements, such as \"It's not so bad;\" \"Be positive;\" \"You're over-reacting. It's not that bad;\" or \"It's okay. Be tough.\" Instead, validate their feelings and show that you do care. Say things like, \"You're not alone. I'm right here for you,\" or, \"I may not be able to understand how you exactly feel, but I'm always here to listen and help you.\" You can also say, \"You are very important to me and your life matters a lot to me,\" and, \"I know it doesn't feel like it now, but the way you feel will change.\" Your child may feel embarrassed, ashamed, or guilty for having bipolar disorder, especially if they're the only one in the family who has this disorder. Support your child and tell them that it's okay and that having bipolar disorder is not their fault. If your child continually says that they're a hassle to deal with, firmly tell them that's not true and that you're always there for them, even if you don't know exactly how they feel. You can talk to them about various famous people who struggled with bipolar disorder in order to normalize their situation. Examples include Carrie Fisher, Demi Lovato, Vincent van Gogh, and Virginia Woolf. Tell your child, \"You are not to blame for your disorder. You didn't cause it, and there are things we can do to help you feel better.\" You can also say, \"It's not your fault that you have bipolar disorder; that's how you are and there are treatments that can help you.\" Or try, \"You shouldn't feel guilty about your disorder. There are ways to feel better.\" Your child may need special allowances when they go to school so that their needs are met. Your child may need to take breaks during classes, be assigned less homework during difficult times, delay important instruction until they feel alert, and reduce some assignments, projects, or tests. Start by discussing your child's condition with their teacher. Consider forming an Individualized Education Program, or IEP, to help your child cope and deal with school without feeling stressed. To set up an IEP, start by talking to the school. Guidance counselors can help get you started.", "Your child plays a big role in your life and takes up a lot of your time. While helping your child is important, don't forget about yourself. Continue to participate in activities and hobbies you love and enjoy. Don't give up gatherings, traveling plans, friendships, goals, and interests because of your child. Helping and raising a child with bipolar disorder can be a challenge, and it can also be mentally draining. Talk to a trusted friend or family member about how you feel. Ask for help when you need it from friends and family members. Consider meeting parents with children who have bipolar disorder as well to get the emotional support and courage you need. You may want to seek out a support group for the loved ones of those with bipolar disorder in your area. Talk to a counselor or therapist if you need. They can help you learn to deal with your emotions while taking care of your child and yourself. . Understand that setting a few boundaries for yourself is okay. Remember, you need to take care of yourself, too. Taking care of yourself allows you to better care for your child. Decide where your personal limits are and what activities or actions will need boundaries. For example, think about how much time you're with your child everyday. Create boundaries for how long you should spend time with your child without feeling overwhelmed and distressed. Allow another trusted adult to watch over your child when you need a break. You will likely need boundaries with other people, as well, to reduce your overall level of stress. in your life. Having a child with bipolar disorder can be very difficult. Managing stress helps keep you healthy emotionally and physically. Reduce all unnecessary stress from your life. Consider cutting a few appointments or activities if they're not needed and make you feel tired and exhausted. Remember to exercise daily, eat healthy meals, and get enough sleep at night, as these things can all influence your stress levels. Consider incorporating stress relieving activities, like deep breathing exercises, yoga, or meditation. Having a bipolar family member can be challenging for those who live in the same household as your child. Family therapy can help with any family issues and provide you with assistance. It can also help teach your family members how to have a more successful and healthy relationship with your child. If your child has siblings, they may be scared to approach their sibling or may feel jealous since you give a lot of your attention on the child with bipolar disorder. If you are married or in a relationship, helping your child may leave you worn out and frustrated towards your spouse. You don't need to let your child consume all of your time. Consider taking breaks and having time for yourself or others. Allow another trusted adult watch your child while you do something for yourself. Your child is important, but you don't want to forget about yourself, too. Asking for help doesn't make you weak. You shouldn't have to do this alone. Work with your spouse or partner if you have one, or ask others to help you so that you do not have to do it all by yourself.", "A manic episode is a mood state in which your child's mood is expanded. They may demonstrate an extraordinary amount of optimism and a sudden rush of energy. Symptoms include: Elevated self-esteem Decreased need for sleep (for example, your child could sleep for three hours and feel well-rested) Increased interest in activities, hobbies, and/or goals Rapid speech and speaking nonstop Racing thoughts Attention loss Reckless behavior A depressive episode is the opposite of a manic one. This episode usually includes sadness and gloomy emotions and behavior. Symptoms include: Sleeping too much or feeling tired a lot Losing interest in hobbies, activities, and/or goals Feeling negative and low Withdrawing from friends Lack of energy Trouble focusing Changes in appetite, like eating too much or too little When your child is in an episode, they may say many hurtful things towards you or others. They may think negatively about you and verbalize those thoughts. Don't take this to heart. Understand that your child is having a hard time due to the episode. Your child may be quite aggressive, violent, cruel, and reckless. They may lack judgment skills and be harsh. Talk to your spouse or a friend or family member for support. You may also consider seeing a therapist yourself to help you cope. It is important to practice self-care so that you can care for your child. When experiencing an episode, your child may become violent or aggressive. They may harm themselves or others. Form a plan before your child has an episode so you'll know to react when your child behaves this way. Talk to your child's doctor or therapist about how to act when your child behaves in a destructive manner. Some examples: For example, if your child starts banging their head against the wall, you might place pillows beneath them. If they start to become violent towards someone else, you might bring them into a quiet room so they can calm down. If your child starts to scratch themselves purposely, you might bring them putty to help them relax and calm down. Be with your child during the episode and spend time with them as much as possible. Try keeping them in a quiet room that is away from others. A lot of activity and stimulation can stress them out even more. If your child has questions about a certain situation, answer honestly, but avoid arguing and causing a debate. Explain what is happening to them in words that are appropriate for their specific age level. Prepare food that your child can eat easily. When your child's energy is high or low, it can be hard to sit down and eat a full meal. Offer easy meals, such as carrot sticks, crackers with cheese, celery with a dip, or peanut butter and jelly sandwiches. Provide plenty of liquid as well, such as water or fruit juice. Allow your child to rest and take naps during the day, especially if they are in a manic episode. Create a crisis plan for your child ahead of time in case your child experiences a crisis. You may want to create one with their doctor or therapist and share it with other family members or teachers at school. The crisis plan should outline the actions a caregiver should follow should your child experience a crisis situation in which they may harm themselves or someone else. Provide a set of numbers to call when a crisis happens and list the address of a local hospital. If your child mentions they want to hurt, harm, or kill themselves, take this seriously. Do not think they are saying this to get your attention. Take all weapons and dangerous chemicals out of your child's sight and get help right away if your child threatens suicide. Do not leave your child alone. If your child starts to become suicidal and extremely violent, call 911 or your country's emergency service number. You can also call the National Suicide Hotline at 1-800-273-8255. Understand you don't have to handle your child alone and that help is necessary. While you wait for the ambulance to arrive, stay with your child and do not leave them unattended.", "When your child has bipolar disorder, you should learn everything you can about the disorder. Finding and researching more about your child's disorder will help both you and your child cope with their disorder. Start by reading books, listening to audio recordings, researching on the Internet, and visiting bipolar communities or online forums. You may also want to talk to teachers who teach children with bipolar disorder, or consult professionals, therapists, your child's doctor, and other parents of children with bipolar disorder. Your child needs to be seen by a professional in order to feel better. Find qualified doctors and therapists in your area to help your child learn how to live a full life with bipolar disorder. Inform the doctor and therapist clearly about the way your child acts. Explain in as much detail as possible how they behave during various points of the day, what they say, and how it affects them. A doctor and therapist will provide techniques, methods, and medication to help your child feel better and less inclined to a manic or depressive episode. Talk with your child about how these appointments are designed to keep them healthy, and are not because something is wrong or because they are in trouble. Set up all necessary appointments and attend them regularly and on time. Keep a notebook to write down and track how your child feels throughout each day. Monitoring your child's behavior is a great way to present your child's actions to their doctor and therapist so they can keep track and notice a routine or cycle of the mood swings from your child. When your child behaves oddly or has an episode, record it. Write down the details and make sure to include the time, date, and what may have triggered it. If they have an episode at school, ask them to tell you as much about it as possible. You can also check with their teacher and see if they can provide you with more information. Your child will most likely be given medication by a doctor to help them feel calm, relaxed, and less inclined to an episode. Research the medication and ask the doctor questions about any side effects so you will know what to expect. You should also ask your doctor about any warning signs of negative reactions to the medication. When your child first starts the medication, make sure to monitor them closely for the first few days to ensure the medication doesn't have an adverse effect. Keep a notebook to track and monitor how your child is doing with their treatment. This is especially important if your child is taking medication since some medications can result in side effects. While some treatments may help your child significantly, other types of treatment may make your child feel even worse. Pay attention to signs of relapse. Always keep track of these signs by mentioning the time, date, and what seems to be triggering your child. You can track the treatment in the same notebook you use to monitor your child's moods. If you notice something is wrong with your child or notice a change, tell your child's doctor and therapist right away. Contact them when signs of a relapse start — do not wait until a full-blown episode occurs. Don't stay quiet if you notice a problem; state it at once and find out what's going on. Some treatment may cause your child to feel great, but later on cause them to feel worse or even suicidal. Tell your child firmly but gently that taking their medication is important so they can feel better. Tell them about the positive side effects of taking it so they know that they will get from it. If your child constantly tries to avoid taking their medication, talk to their doctor or therapist about it. Set a medication schedule up so your child will know and recognize when it's time to take their medication. It may help to set timers or alarms to remind your child as well. If your child needs to take their medication at school, talk to their teacher or school nurse about how they can take while they're there. Some schools do not allow children to take medication by themselves. When your child reaches adolescence, talk with them about being responsible for taking their medication on their own. You want to show them how to refill prescriptions and make doctors appointments before refills expire. They should have several years of practice before they become adults and move away." ], "summary": [ "Accept your child's limits. . Set up a routine. Communicate honestly and openly with your child. Offer plenty of emotional support. Support your child. Talk to your child's school personnel.", "Take care of your own needs. Find a support system. Set boundaries Manage stress Consider family therapy. Ask for help.", "Identify the signs of a manic episode. Recognize the signs of a depressive episode. Avoid taking bipolar disorder comments personally. Be prepared for destructive behaviors. Offer support to your child. Create a crisis plan. Take suicide threats seriously.", "Learn more about bipolar disorder. Provide your child with professional help. Monitor your child daily. Learn about your child's medication. Track your child's treatment progress. Alert your child's doctor and therapist if problems occur. Encourage your child to take medication. Follow the medication schedule." ] }

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

{ "section_name": [ "Perfect Your Hair", "Make Your Lips Look Korean", "Style Your Eyes", "Basic Makeup and Skin Care" ], "document": [ "The goal of this article isn't to look more ethnically Korean, it's to use Korean beauty techniques to make you look the way you want to look. Also, Kpop artists dye their hair very frequently, so in pop culture, hair color is much more varied than you'd think. The way you wear your hair can highlight certain aspects of your face, so make sure you pick the best haircuts and styles to go with your face structure. Pay attention to trends in Korean hairstyles and adopt those that will work best for you. Popular styles include long straight hair with bangs, long and wavy hair with a center part, short cropped hair, and clips or large bows as hair accessories.", "As mentioned before, having a dewy, moist look is essential for Korean beauty. Lip glosses and tints, rather than a drier lipstick, are the way to go. Although very natural makeup looks are the norm, many people wear bright red lip gloss/lip tint. This is a style first used on a Korean drama that has since grown hugely popular. Apply a bright pink color lipstick to the inside of your lips. Apply a little foundation to the outside of your lips. Blend the two products across your lips, so that they form a consistent gradient. Once you've gotten practice, try other colors like red, orange, peach, or brighter pinks. This is probably the most ubiquitous Korean beauty trend. Despite its popularity, it's sometimes considered a bit weird-looking to Westerners, so don't be surprised if you get confused glances.", "Again, although Koreans typically have dark brown eyes, there is no need to change your eye color. In fact, many Kpop artists occasionally wear colored contacts to change their eye color to look blue or light brown. Colored contacts won't affect how you see, and you generally won't need a prescription to get them. This is a recent trend in South Korea and throughout Asia. Wearing these contacts will help you fit into Korean beauty standards, which emphasize large, puppy-dog eyes. Contacts can be expensive and, if you have never used them before, dangerous to put on, so make sure you're serious about contacts before you buy them. Learn how to use them before trying to put them on yourself. Despite common belief, there is no stereotypical \"Asian eye\"--however, because double eyelids are generally seen as more desirable than monolids, it's become more and more popular to try to get double eyelids. In fact, it's one of the most popular cosmetic surgeries in South Korea. However, you can still achieve the look without surgery. There are many special glues or tapes available to create it. As with all products, be careful when using tapes or glues for extended periods of time. They can damage your eyes and face if used continually, causing sagging eyelids or eye inflammation. It isn't necessary to change your monolids if you have them, though, because many celebrities and many more average people choose to be happy with the way they look naturally. Some examples of monolid celebrities include: soloists Baek Ah Yeon and Boa, and Minah from Girl's Day. Highlight under your eyebrows with a highlighting makeup pen to make your eyes look big and innocent. Finish the look with your favorite eyeshadow and eyeliner to make you look Korean. Extend your eyeliner upwards away from your eye to create a dramatic, catlike look. Fill it in with smoky eyeshadow to complete the effect. This recent style emphasizes youth and vitality rather than the dramatic sensuality of the cat eye. Achieve this look by extending your eyeliner downwards from the outside corner of your eye to form a triangle. Fill it in with eyeliner or a dark eyeshadow for a more subtle look.", "Get skin care products, including a lotion which makes your skin moist, a primer base (pore cover), a liquid foundation like BB cream, and face powder. You will also need black or brown eyeliner, eye shadows, eyebrow liner, teardrop liner which is kind of a glitter popular among Korean girls, and lip tint. To get a more authentic Korean look, shop at Korean stores or online, or get product recommendations from your Korean friends. South Korea produces a lot of innovative new beauty products like the cushion compact case, so pay attention to trends and buy Korean products. are for your skin. Koreans value clear, dewy skin, so set up an extensive skin care routine to make sure your skin is hydrated, clear, and free from oils, pimples, or any other blemishes. Start by removing all makeup. Use an oil cleanser to clean your face thoroughly, then exfoliate with a natural scrub. Use a toner or refresher, an ampoule or essence to brighten your skin, and a sheet mask to hydrate your skin. Pat rather than rub eye cream around your eyes, apply a layer of moisturizer, and then add a night cream to help your skin refresh overnight. Many Korean girls wear their eyebrows straight and thick, so waxing your eyebrows will help achieve the look. In addition, shaping your eyebrows differently can affect the perception of your overall face, so it's important to choose a style that will enhance your face shape. Use your eyebrows as an easy way to make your face structure look more Korean. Use lotion and a primer base, which will help reduce the look of pores. Apply a foundation with SPF, such as a BB cream. Then add face powder to finish your base. Consider using an anti-sebum powder, which reduces oil on your face. This is a very commonly-used product in South Korea. Use any color you want, but a medium shade of brown will often look best. Use a darker shade near the eye and on the outside edge of your eyelash to create a 3D appearance. Add wings by extending it past the end of the eye on the outside and turning it slightly up, to give you almost a catlike look. Then extend your eyeliner on the inside of the eye no more than 3 mm, just below your tear duct. This will widen and flatten your eyes, which is one of the defining features of Korean makeup. Apply teardrop eyeliner underneath your eyes to give them a sparkling look that is very Korean. Popular colors include: gold, white, and cream. {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/1\\/1c\\/Make-Your-Face-Like-Korean-Girls-Step-6Bullet1.jpg\\/v4-460px-Make-Your-Face-Like-Korean-Girls-Step-6Bullet1.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/1\\/1c\\/Make-Your-Face-Like-Korean-Girls-Step-6Bullet1.jpg\\/aid3110839-v4-728px-Make-Your-Face-Like-Korean-Girls-Step-6Bullet1.jpg\",\"smallWidth\":460,\"smallHeight\":345,\"bigWidth\":\"728\",\"bigHeight\":\"546\",\"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>\"} Remember, this is just your basic makeup. Focus on different aspects of your makeup to achieve different effects. Pick aspects of your face that look most Korean to emphasize with your makeup, or focus on using your makeup to hide or change other areas." ], "summary": [ "Understand that you don't need to dye your hair brown or black. Style your hair to show off your face structure. Observe Korean hairstyles to find your favorites.", "Avoid matte lip looks. Use gradient lips.", "Understand that there is no need to change your eye color. Wear circle contacts to make your pupils look bigger. Understand that double eyelids are considered pretty in Korea. Use makeup to create big dolly eyes. Create cat eyes for a classic Korean look. Try puppy-dog eyes to make you look younger.", "Assemble an arsenal of beauty products. . Get your eyebrows waxed. Create a base layer. Apply eye shadow. Add eyeliner. Add mascara and a cherry lip gloss to complete the look." ] }

{ "section_name": [ "Executing a Jumping Smash", "Mastering the Forehand Smash", "Performing a Backhand Smash" ], "document": [ "Getting to the shuttle quickly is even more important for a jumping smash. If you move too slowly, the shuttle will be too low for you to get the most out of this swing. Hold the racket in a forehand grip on the approach. An overhead smash is very similar in the beginning to a regular smash: your body and feet should face side-court and your stance should be firm. The jumping smash will return the shuttle with greater power and at a steeper angle, making it even more difficult to return. Keep your body loose but ready. It’s common to tense your muscles when preparing to jump, but this can restrict your range of motion. While keeping your eyes on the shuttle, stretch back your racket arm as far as you can. Your non-racket arm will be about level with your ribs and bent at the elbow. Bend a little at the knees and lean forward slightly. All set? Now you’re ready to jump. Take a deep breath and drive downwards with your racket foot to jump into the air. Stretch out your non-racket arm so it’s above your head and off to your side to maintain balance while in the air. Timing is the key for a wicked jumping smash. In the best case scenario, you’ll be airborne and starting to swing at the highest point of your jump. When going into the jump, your legs should be mostly straight. As you reach the intercept point, bend your legs backwards. Swing your racket forward to hit the shuttle and, as you do so, lower your non-racket arm to your side and straighten it at the elbow. Simultaneously, squeeze your abs as hard as you can and bring your racket foot forward a little. Envision a clear mental picture of the angle you want to send the shuttle on back over the net. This will help improve accuracy. If you have not started far enough behind the shuttle, or if you’re too far behind it, you won’t be able to fully extend your arm as you swing. This will decrease the power of your smash. Continue the motion of your swing after hitting the shuttle until your arm is facing forward and mostly straight. As you approach the ground, bring your racket foot farther forward so you’re ready to land. Stabilize after landing and be ready to return the shuttle. Jump smashes are most suitable on poor returns, where the shuttle is launched high toward the center of the court.", "Be on your toes and ready to return the shuttle with a smash at any instant. You never know when a smash-worthy shot will present itself. When the shuttle is hit to your end of the court, get underneath and behind it as quickly as possible. The sooner you reach the spot where the shuttle appears to be incoming, the higher it will be and the more time you’ll have to set up a killer smash. You may hear serious badminton players call this kind of maneuver “injection of pace.” All this means is that you add a boost of speed so you have more time to react. If the shuttle comes in hot, you might not have a lot of time to react. In ideal conditions, both of your feet will be pointing to the side of the court. Your feet should be about shoulder width apart, your knees slightly bent, and your eyes tracking the ball. Balance is more important at this point than winding up for your smash. If you’re not well-balanced, it’ll negatively impact your smash. Hold your racket upright and as far back as possible while still being comfortable. The arm of your non-racket hand should be bent at the elbow and the hand should be at about chin level. The fingers of your non-racket hand can be positioned however you like. Curling your fingers into a fist is most popular, but you can leave them spread out, too. As you prepare to strike, imagine the angle the shuttle will travel. It should be as steep downward as possible while still making it over the net. Raising your non-racket hand will act as a counterbalance for your racket hand, providing greater stability for your smash. Aim to connect with the shuttle at the highest point possible. Inhale deeply before you swing and stretch out your non-racket arm so it's roughly shoulder level. Swing with your full racket-arm and exhale as you do so. As you swing, your racket foot should shuffle forward. Power is important at this point, but even more important is hitting the shuttle with the center of the racket. When you feel the racket come in contact with the shuttle, snap your wrist downward. This will add power and steepness to the stroke. You can increase the power of your smash by contracting your abs at the same time you swing at the shuttle. An overhead smash will be much more difficult for your opponent(s) to return. But in the event they manage to get it back over the net, you’ll need to be ready to send it right back.", "The backhand smash is an advanced, offensive strike that is one of the most difficult shots to return. The backhand smash is ideal for returns that send the shuttle high but relatively short. This shot gives your opponent little chance to react. Because this stroke is a little more difficult, make sure you’ve gotten the hang of the backhand stroke before attempting it. To perform a backhand smash, it’s especially important to be able to switch to a backhand grip quickly and naturally. Get underneath and slightly behind the shuttle, as you would normally. Switch to a backhand grip and point your body at the back of the court. The faster you are able to switch your grip, the more power this smash will have. Opposite of most other smashes in badminton, to get the most devastating smash, you’ll need your racket arm as close to your body as possible. Much like other smashes, your non-racket arm should act as a counterbalance for your racket arm throughout this stroke. This should be a smooth, complete motion that extends through the point of contact until your arm is roughly straight. Upon contact, snap your wrist quickly in a flicking motion. Avoid gripping your racket too tightly for the best control. As your racket approaches the shuttle, imagine the angle that will take it over the net with as little clearance as possible. It’s very easy to lose your balance when performing the backhand smash. Remember to use your non-racket arm to stabilize yourself." ], "summary": [ "Get under and behind the shuttlecock quickly. Prepare to jump. Jump to intercept the shuttle at the highest point you can reach. Smash the shuttle over the net. Follow through and stick the landing.", "Approach the shuttlecock with a forehand grip. Assume a surefooted stance. Raise your arms and prepare to strike. Strike the shuttlecock. Follow through with your swing and recover for the next rally.", "Choose your moment carefully. Position yourself to backhand smash. Crush the shuttle and get ready for the return." ] }

{ "section_name": [ "Bathing Your Dog", "Grooming Your Dog", "Brushing the Coat" ], "document": [ "Dachshunds only need to be bathed once a month, unless they’ve rolled in something smelly or muddy. The water should be warm, but not hot. The water doesn’t need to be too high, just to under its belly. A non-slip bath mat will help keep your dachshund from slipping in the water. If you don’t have a mat, you can place a small towel on the bottom of the tub or sink. The products you use to bathe your longhaired dachshund should be specifically formulated for dogs. Use a high-quality non-detergent shampoo. Ideally, use a shampoo and conditioner that are fragrance free since these added chemicals can irritate your dog’s skin. Hypoallergenic shampoos and conditioners formulated for dogs are good as well. Some shampoos are marketed as tearless, but you should always avoid getting shampoo directly into your dog’s eyes. You can find quality pet shampoos online, at a pet store, or at a grooming salon. Using a cup filled with water, a spray nozzle, or your hands, wet your dog’s body. Pour a small amount of shampoo into your hand and rub your hands together. Then, begin to massage the shampoo into your dog’s coat. Cover its entire body, working your way to the head last. Avoid the face and ears. Massage the shampoo into a lather in their coat. Make sure that you pay special attention to the tail and stomach, since these areas tend to get dirtier. Starting at the head, use warm water to rinse the shampoo out of your dog’s coat. Make sure that you get all of the shampoo out of its fur, or your dog may experience some skin irritation later on. Using a soft washcloth, now is the time to wash the face and ears. Wet the washcloth with warm water and work in a small amount of shampoo. Cover your dog’s eyes with one hand while you gently wipe its face and ears. You’ll need to rinse off this shampoo as well, but be very careful with getting water around their ears. Water can get trapped inside your dog’s ear canal and cause an infection. Using a blow dryer on the lowest setting, begin to dry the dog’s coat. Make sure the air is not too hot so you don’t burn or irritate its skin. You can gently brush while you dry. Use a dry piece of cloth to wipe the dog’s inner ears. You want this area to be very dry after their bath to help prevent any infections. You can use a towel to dry your dachshund, but this will cause the hair to poof out and won’t be as aesthetically pleasing. If you do use a towel, pat the hair instead of rubbing it to prevent tangles.", "Longhaired dachshunds are prone to ear problems. The warm, moist environment inside the ear is a breeding ground for bacteria and yeast. If needed, use clippers to trim their hair on the inner flap of your dog’s ear. This helps to prevent tangles, and allows for good circulation so moisture and dirt don’t build up. You'll need to trim your dog’s ear hair whenever the hair becomes fluffy or bushy, or when it is long enough to reach into their ear canal. Use clippers instead of scissors to reduce the risk of cutting your dog’s ear. In show terms, this is called the “flag.” Longhaired dachshunds tend to accumulate debris and tangles in this area of their coat. It’s a good idea to keep this hair trimmed. Not only will it be easier to brush and keep clean, it will help your dog to get around more easily. Using clippers, trim the hair so it does not reach the ground. It is a good idea to keep this area trimmed. Owners may even want to keep the hair fairly short in this area, especially if they are not using the dog for shows. Using a cotton ball and a dog ear cleaner solution, gently wipe the inside of your dog’s ears. According to the solution’s directions, place the correct amount in the ear and let it soak into the canal. Gently massage the base of the ear between your index finger and thumb for a few minutes, then let go and allow your dog to shake its head. This will help dislodge debris in the ear and expel the excess cleaning solution. Next, gently wipe the area around the outside of the ear canal to dislodge any wax. Check for any discharge from the ear canal. It’s a good idea to check your dog’s ears each time you groom it. Since dachshunds are prone to ear problems, this helps you catch conditions early on. Clean your dog’s ears any time you bathe or groom the dog to prevent infections caused by moisture in the ears. You can find ear cleaning solution for dogs at pet stores and large retailers. Dental health is very important in dachshunds. Regularly examine your dog’s mouth to look for any broken teeth, red or irritated gums, and brownish teeth. Dogs that are hesitant to play with chew toys, eat, or drink cold water may have a periodontal disease. Consult your veterinarian if you notice any of these problems. Using toothpaste specially designed for dogs and a soft toothbrush, brush your dog’s teeth. Gently hold back its lips so the teeth are exposed and gently brush each tooth. Ideally, you should brush your dog’s teeth each day. Many dogs are uncomfortable with having their teeth brushed. Start by putting a small amount of dog toothpaste on a bit of gauze or a washcloth. Wrap the cloth around your finger and gently rub the toothpaste on your dog’s teeth and gums for a few seconds. Gradually work up to using a toothbrush when your dog becomes used to having you manipulate its mouth. Using a piece of soft cotton fabric or a cotton ball that has been dampened with warm water, wipe around the rim of the eyes. You can also use dog eye wipes, which can be found at pet stores and large retailers. Hold the dog’s muzzle while you’re wiping to avoid accidentally poking its eye. Longhaired dachshunds tend to have very fuzzy feet. It is especially important to keep your dog’s foot hair trimmed if you live in a snowy area, since snow can accumulate on the fur and hurt the dog’s feet. Check your dog’s feet regularly and trim any excess hair with clippers.", "Place your longhair dachshund on a comfortable spot on the floor or on a portable grooming table. You can also use a countertop or kitchen table. If you choose to be on the floor, lay out a soft, large towel to catch any hair. Remove any accessories your dog may be wearing, such as a harness or collar. If your dog will not stay still during grooming, enlist another person to help hold the dog while you groom it. You want to be able to focus on one section of the coat at a time. This will help you brush each section thoroughly and to detect any tangles or mats. Using a slicker brush, begin to brush each section of the coat. Start at the head and make your way down the dog’s body. Always brush in the direction that the hair grows. Never go against the growth pattern. As you finish the first few sections, brush down towards your dachshund’s legs. Continue brushing in the direction that the hair grows all the way down its legs. Be extra careful when brushing its tail. This hair tends to be very fine and longer than the other sections of the coat, and can become easily tangled. Check for any debris, like chips of wood or dust, before you brush it. After brushing, go through each section and gently comb the hair. This will dislodge loose hair and untangle smaller knots. Use a fine-toothed comb so you can untangle knots more easily. While you are combing, keep an eye out for any skin irritation. Dachshunds aren’t any more predisposed to have skin problems than other longhaired dogs, but they do occur. Grooming regularly will help you to notice any skin irritation or problems early on. Look for any redness, flaking, or scabbing on the skin. Daily brushing helps to remove any loose hair that can get trapped in the dog’s fur. Dachshunds have double coats, and longhaired dachshunds are more likely to become tangled and matted when they are not thoroughly brushed daily." ], "summary": [ "Put your dachshund in the bathtub or a deep sink. Choose a shampoo. Wet the dog and massage in the shampoo. Rinse out the shampoo. Gently wipe the dog’s face and ears. Blow dry your dog’s coat.", "Trim inner ear hair. Trim the hair on your dog’s stomach. Clean the dog’s ears. Examine your dog’s teeth and gums. Brush your dachshund’s teeth. Gently wipe the dog’s eyes. Trim the fur between your dog’s toes.", "Prepare your dog for grooming. Divide the dog’s coat into sections using hair clips or barrettes. Brush each section, starting at the head. Brush down the coat towards the legs. Comb each section gently. Brush your dachshund’s coat daily." ] }

{ "section_name": [ "Filling the Clutch Master Cylinder", "Diagnosing Issues with the Clutch Master Cylinder", "Checking Fluid Levels in a Clutch Master Cylinder" ], "document": [ "Most vehicles use one of three common types of brakes fluid. It is extremely important that you purchase the correct type of brake fluid for your clutch master cylinder to avoid doing damage to the system or preventing the clutch from engaging. Refer to your vehicle’s owner’s manual to identify what the specific type of brake fluid you need for your vehicle. Most vehicle’s require SAE J1703, US FMVSS or 116 DOT 3 brake fluid in the clutch master cylinder. If you do not have a copy of the owner’s manual for your vehicle, look for the information you need on the automaker’s website. Poke a hole in the seal on the mouth of the brake fluid, then tear a larger hole on the opposite side. This will allow the brake fluid to pour from the container in a controlled and easily directed fashion. Open the reservoir attached to the clutch master cylinder and pour brake fluid in until it reaches the “full” line. You can tear the seal off of the brake fluid container completely, but it will make it harder to direct your pour without spilling any. Be careful not to overfill the reservoir as it may cause the clutch to not function properly. Be aware of any dirt or debris that may fall into the clutch master cylinder while it’s open. Even a small amount of sediment can create significant problems for the clutch system. Blocked lines can prevent the clutch from engaging or create a buildup in pressure that can result in leaks. If anything falls into the brake fluid in the open master cylinder, try to scoop the debris out or dab at it with a dry cloth. Keep the lid on the clutch master cylinder reservoir at all times when not filling it. Once the reservoir if full of brake fluid, inspect the lid for signs of damage before screwing it back on. If the threads on the lid are crossed or damaged, it may prevent a seal from occurring. A failed seal will allow air to enter the clutch lines, which will cause issues with the function of the clutch. If the lid is damaged, place it back on the reservoir and do not drive the vehicle until you purchase a replacement. Replacement lids can be found at your local auto parts store.", "Press and depress the clutch pedal with the vehicle running. Feel for inconsistency in the pressure required to do so. Varying levels of pressure are a good indicator that there are pockets of air in the clutch system. If there are any air pockets in the system, you will need to bleed the clutch to remove them. Pockets of air can cause the clutch to not engage or disengage properly. Air in the clutch lines can be a symptom of a leak, so be sure to check carefully for one. The clutch master cylinder should be dry and free of sticky grime or sludge. If it is covered in grime, clean it off with a rag and some brake cleaner to make it easier to identify signs of a leak. If the brake fluid in the reservoir was very low before filling it, there may be a leak. Once you’ve cleaned the master cylinder, start the vehicle and have a friend press the clutch a few times. Look for signs of bubbles or fluid leaking from the master cylinder. Check the reservoir and master cylinder again after a few days to ensure there are no leaks. If you did not identify any signs of leaking on the master cylinder or the cap for the reservoir, follow the lines leaving the master cylinder all the way to the slave cylinder. Check the lines and slave cylinder for signs of leaking or bubbling fluid. If you locate a leak, you should have it repaired immediately. After sealing a leak, you will need to bleed the clutch system. Put the vehicle in first gear and depress the clutch pedal as you apply gas to begin moving forward. Press the clutch again and shift into second gear. If there are any issues with getting the vehicle into our out of gear, it could be a result of the clutch failing to engage and disengage. If you have difficulty getting the transmission into gear, take the vehicle to a service professional to be diagnosed. A failed clutch will not allow you to put the vehicle in gear at all. Slight grinding between gears may be due to clutch pressure issues, but may also be caused by failing synchros within the transmission.", "In order to evaluate the level of brake fluid in the clutch master cylinder, it is important that your vehicle is level. Parking on a hill or at an angle can cause the level in the master cylinder reservoir to read incorrectly. You may want to allow the vehicle to cool for an hour or two to prevent burning yourself when checking the fluid levels. Parking at an angle may make it appear that you have more or less brake fluid than you actually do. Find the hood release on the driver’s left hand side. It is usually located near the door frame with a small image of a car with its hood open. Pull the release back toward you to release the hood. Approach the vehicle from the front and pull the hood up slightly. It will catch on the safety release. Slip your hand beneath the hood and find the lever to release it. In some vehicles, the safety release is located in the grill rather than under the hood. If you are unable to locate the release, check in your vehicle’s owner’s manual for guidance. With the hood propped open, locate the clutch master cylinder. It is usually located on the firewall of the vehicle, just below the windshield. It will have a plastic reservoir that will be either clear or semi-clear with lines indicating the fluid level inside. If you are having difficulty locating the clutch master cylinder, refer to your vehicle’s service manual for assistance. The clutch master cylinder is usually on the driver’s side of the vehicle. Inspect the reservoir attached to the clutch master cylinder. There will be at least two lines indicating a minimum acceptable level of brake fluid and a maximum. If the brake fluid does not reach the “full” line, you should add fluid. If it is close or below the minimum line, you should inspect the master cylinder and clutch system for leaks. If the brake fluid is well below the minimum line, there may be a leak somewhere in the system. Leaks not only allow brake fluid to escape, but allow pockets of air to enter which can cause further issue when operating your clutch." ], "summary": [ "Purchase the correct type of brake fluid for your vehicle. Add brake fluid until it reaches the “full” line on the reservoir. Ensure no dirt or debris falls into the reservoir. Inspect and replace the lid.", "Check the pressure in the clutch pedal. Look for signs of leaking on the clutch master cylinder. Check the lines and slave cylinder for signs of leaking. Assess whether the clutch disengages properly.", "Park your vehicle on level ground. Open the hood. Locate the clutch master cylinder. Check the fluid level." ] }

{ "section_name": [ "Making It Easy For Him", "Dropping Hints", "Flirting With Him" ], "document": [ "If you are on good, friendly terms with your crush, ask him to see a movie or a game a few weekends before homecoming. Avoid labeling it as a date. Instead, act as though you are interested in going out with him as a friend, or leave the day out together ambiguous. If necessary, you can even invite him out as a part of a larger group. The point is simply to have fun together. If you successfully have a good time, it may prompt in him the desire to ask you out to homecoming. If you can get at least one of his friends to go to homecoming with one of yours, it opens the door for going together as a group. When you're paired off friends are chatting with you and your crush, you can casually throw out the idea of going together as a group. You could also ask your friend to bring the idea up, or ask her to have her date bring it up. This works especially well if he has multiple friends going with multiple friends of yours. If you have mutual friends, ask them to plant the idea of inviting you to homecoming in your prospective date's head. The guy you have in mind may not have realized that you are interested, but if a friend of yours brings your name up and casually suggests that he asks you to the dance, he just might get the hint. Your friend does not necessarily need to mention that you expressed the specific desire to go with him, but your friend should make it clear that she feels confident you would say yes if asked. For example, ask your friend to say something to your crush like \"Have you thought about who you're going to ask to the dance? What about so-and-so? You guys would probably look cute together.\" If your crush is a little on the shy side but seems like he might be interested, you can ask him indirectly to go to homecoming with you. Phrase it in a non-committal sort of way, though. Instead of specifically asking, \"Will you go with me?\" or saying \"I want to go with you,\" ask him \"if\" he'd be interested in going with you. It gives him a strong hint that you are interested while allowing you to casually brush it off if he says otherwise. There are ways to phrase this question casually, such as \"Hey we both don't have anyone to go with to homecoming yet right? Maybe we could go with each other. That might be fun.\"", "Do not bring it up during every conversation, but mentioning it every other day or so should get the point across. Mention how eager you are to attend. Talk about all the little details involved, including the way your outfit looks and what you plan on wearing with it or, if you do not have an outfit yet, the sort of outfit you would like to wear. Also make sure to talk about how fun you think homecoming will be. Some examples of things you can say include: \"I can't wait to see all my friends in their dresses,\" \"I wonder what kind of music they'll play at homecoming,\" and \"I can just tell that this homecoming is going to be memorable.\" When you talk about homecoming, make sure your crush knows that you are currently dateless. Along with mentioning how eager you are for homecoming to come, mention that you do not have anyone to go with yet or that you are only planning on going with your friends \"so far.\" Use terminology like \"so far\" to suggest that you are open to the idea of going with a date rather than your group of friends. Avoid saying anything desperate, though, like \"I don't know what I'll do if no one asks me to go.\" Instead, keep the statements positive. You can say something like \"I can't wait until homecoming. I wonder who I'll go with,\" or \"So far I've just got plans to go with my friends. We've been talking about it non-stop.\" If the guy you have your eye on already has a date for homecoming, no amount of hint-dropping will make him ask you. Find out if your guy is available or a lost cause by asking about his homecoming plans. Do not blurt out the question, \"Do you have a homecoming date?\" Instead, as you are casually talking about your own plans, slip in a question about whether or not he plans to go or if he is looking forward to it. You can say something like \"My friends and I have already planned out what we're going to do before homecoming. What about you?\" As he begins talking more about homecoming, you can gradually ease the information out of him. If you find out that your crush is available for homecoming, let it be known that you would be interested in going with him. This can be difficult unless you are already pretty good friends with him. You need to be able to joke around about it by saying things like, \"We'd be the best dressed couple there if we went together\" or \"We'd be able to show everyone what having a good time looks like.\" By joking about it, you plant the idea in his head to ask you without putting any pressure on yourself or him. Only mention it lightly and do not talk about it too much or be too pushy about the suggestion. If you want to try something a little more playful, literally drop hints by placing unsigned notes in various locations. Stick a note in his locker, at his lunch table, or anywhere you think he might see. The notes should say something along the lines of, \"There is someone who is secretly hoping you'll take her to homecoming.\" Make sure the notes are addressed to him so that he knows, beyond a shadow of a doubt, that they are for him. Leave him strong clues to your identity but never come right out and say who you are. If he asks you directly whether or not you wrote the notes, though, confirm his suspicions; otherwise, another girl might try to take the credit.", ". If you are not already good friends with the guy you have your eye on, try to become friends before he has to finalize his homecoming plans. Start by approaching him about casual topics, like class or pop culture, and gradually build up to the beginnings of a friendship, or at least until you're not strangers. Just make sure you don't start flirting until it's too late. He has to believe you could see him as more than a friend as well if he's going to ask you to homecoming. Do not approach him right away with the idea of going to homecoming. Stay away from the topic so that he does not feel pressured into dealing with the feelings of a virtual stranger. When the time comes for him to choose a date, his cool new friend—you—just might come to mind. Once you've established some kind of friendship with the guy you have in mind, it's time to get on his radar in a romantic way. The best way to do this is to start flirting. Whenever you're around your crush, try to be warm and pleasant, noticeably so. And most importantly, make strong eye contact. Whenever the two of you are talking, hold eye contact longer than you would with other friends, and gaze deeply, with intention. Other small things you can do to flirt include: keeping your feet and torso pointed towards him while in a group setting and finding ways to innocently touch him like a light hand on his arm when he says something funny. Does he smile every time he sees you? Does he give off non-verbal flirting signs, like incidental touches and long eye contact? Look out for verbal flirting as well, such as compliments. The most important thing to consider when deciding whether you're getting flirting signs or not is to look at how his behavior towards you compares to his behavior towards others. If it's friendlier, touchier, and more intimate with his eye contact towards you, then chances are you've got his attention in a good way. Reading body language is one of the best ways to recognize flirting. If a guy is in to you, his body language will do two things: it will become less relaxed and more alert, and it will point towards you. Some examples of things to look for include: His gaze pointing at you often His feet pointed toward you while sitting or standing in a group His torso leaning towards you while sitting A straight posture and open body language, no crossed arms or legs" ], "summary": [ "Go out on a date before homecoming. Pair off your friends. Ask your friends to put in a good word for you. Ask him yourself if all else fails.", "Talk about how excited you are for homecoming. Mention that you are available. Ask him about his homecoming plans. Plant the idea in his mind. Write \"anonymous\" notes.", "Befriend him first Flirt to get him thinking about you romantically. Recognize signs of flirting." ] }

{ "section_name": [ "Creating Your Account", "Personalizing Your LinkedIn Feed", "Editing Your Profile" ], "document": [ "It will open to a page with several text fields in the middle of it. You'll do this in the fields provided on the main page. LinkedIn needs the following information: First Name Last Name Email - Your preferred email address at which LinkedIn can contact you. Password - Your preferred password for your LinkedIn account. It's the yellow button below the information entry fields. Doing so will prompt a drop-down menu of countries. You'll do so in the \"ZIP code\" box below the \"Country\" box. It's below the ZIP code box. To do so, click the Yes or the No box at the top of this page. You'll do so in the \"Job title\" and \"Company\" fields on this page. Depending on your place of employment, you may also have to select a field from an \"Industry\" box on this page. If you're a student, you'll type in your current school, the year at which you started school, and when you plan to graduate. Now you'll need to customize the kind of content and connections you'll see in your LinkedIn Home page.", "Once you do, you'll be prompted to verify your email address. These options control what type of information LinkedIn shows you in your Home page: Finding a job Building my professional network Staying up-to-date with my industry Keeping in touch with my contacts Not sure yet. I'm open! This should be the account you used to sign up for LinkedIn. Make sure you don't close out of the LinkedIn page when you do this. Its subject will say \"[Name], please confirm your email address.\" If you don't see this email in your inbox, check the Spam folder (and the Updates folder if you're using Gmail). It's the blue button below the six-digit code in the email's body. You can also copy the code here and paste it into the code field on your LinkedIn page. If you want to import contacts from your email address, click Continue. Otherwise, click Skip. Choosing to import contacts will prompt you to allow LinkedIn access to your email account, and you'll need to check each person you wish to add on LinkedIn. If you click Skip, you may need to click a pop-up Yes to confirm your decision. Profiles with clear, professional photos are much more likely to be viewed by employers, which can lead to more job and networking opportunities. To add a picture of yourself, click the Upload Photo box and select a photo from your computer. If you'd rather not do this right now, click Skip. Doing so will save your profile image. The channels you decide to follow will determine the kind of information you see on your LinkedIn Home page. Doing so will cause your LinkedIn profile to follow your selected channels. You can also click Skip at the bottom of the page to skip this step. The information posted on these profiles will show up on your Home page. Following profiles does not mean the profiles in question are in your contacts or LinkedIn connections. Doing so will cause your LinkedIn profile to follow your selected accounts. You can also click Skip at the bottom of the page to skip this step. It's in the bottom right corner of the screen. Now that your LinkedIn profile is officially set up, you can add information about your skills to your account.", "It's in the top right corner of your profile, directly to the right of the Notifications icon. This option is at the top of the Me drop-down menu. It's to the right of your profile image at the top of your profile page. Doing so will allow you to edit your intro, including the following things: First and Last Name Headline - A catchphrase or brief personal description. Current Position - Your position at your current company (for example, \"Writer at Forbes\"). Location Information - This includes your current country, ZIP code, and city. Summary - A description of your goals, accomplishments, and/or mission statement. Add Education - This option allows you to add a school or university to your profile. Doing so will save your changes to your LinkedIn intro. This is information that public LinkedIn users will be able to see. It's to the right of the \"Experience\" section which is a bit below your profile image. When adding a professional experience, you'll enter information about the workplace (e.g., which company you worked at) as well as how long you worked there, what your title was, and a brief summary of your duties. Doing so will add your new work experience to your LinkedIn profile. The pencil icon is to the right of an experience listed on your profile. You can edit anything listed here, from the business' name to the length of time for which you worked there. It's at the bottom of the edit page. Your LinkedIn profile is now complete." ], "summary": [ "Open the LinkedIn webpage. Enter your personal information. Click Join Now. Click the box below \"Country\". Click on your current country of residence. Type in your current ZIP code. Click Next. Indicate whether or not you're a student. Type in your job title and the company at which you work. Click Next.", "Select an account personalization option. Open your email address. Open the email from the \"LinkedIn Messages\" sender. Click Confirm your email. Decide whether or not to import contacts. Add a photo of yourself. Click Continue. Select channels to follow. Click Follow [number] channels. Select influential LinkedIn profiles to follow. Click Follow [number] influencers. Click Next.", "Click the Me tab. Click View Profile. Click the pencil icon. Click Save. Add professional experience by clicking +. Click Save. Edit a work experience by clicking the pencil icon. Click Save when you're done." ] }

{ "section_name": [ "Getting a Sales Job", "Developing the Necessary Skills", "Training for the Industry" ], "document": [ "Networking can help you land a job that you might otherwise be looked over for. Join social media sites, like LinkedIn, to connect with former classmates and coworkers as well as potential employers. Talk to friends and family members to see if they know of any sales positions available as well. Career websites, like Monster, Indeed, and even Craigslist, are full of listings for open sales positions. Some job boards are even tailored to sales jobs, including Sales Gravy and Sales Heads. Use these websites, along with social media sites like LinkedIn, to find leads. If you don't have much experience, you should focus on entry-level positions. Don't just consider the salary and benefits of a position, think about the product or service the company sells. Does the company mission align with your own values? Consider the company culture as well. Can you see yourself there long-term? Thinking these things through will help you find a position that is a good match for your personality and skill set. Ensure your resume is up to date and error-free. Submit it along with a cover letter for each position you apply for. End the cover letter by making a sale—tell the employer that you will call to schedule an interview. Employers will be impressed by your forthrightness and determination. Don't forget to actually call and schedule the interview! Be sure to arrive on time and dress professionally. Bring any relevant information, like a copy of your resume as well as letters of recommendation or references. State your interest in the position to the interviewer and explain any relevant skills. Describe an instance in which you succeeded in making a sale or persuading someone to do something. For instance, tell the story of how you raised $1,000 for your local humane society by hosting a doggy fashion show. At the end of the interview, ask about the next step in the process and find out how to contact the interviewer.", "Though you may think you don't have experience in sales, you actually might! If you've given presentations or speeches or were a member of the debate team or student government, you're likely comfortable talking to others. Similarly, if you've participated in a fundraiser or are able to persuade people to do something your way, that experience will help you in your career. If you've been a coach or teacher or are great at managing time effectively, those skills give you a leg up. Salespeople need to be able to communicate clearly with a wide range of potential customers and clients. Make eye contact with someone when holding a conversation. Listen carefully to the person speaking to you and try to put yourself in their shoes. Use body language, like gesturing while you're speaking, to convey positive energy. Keep an open stance with your arms relaxed at your sides to send the message that you are friendly and approachable. To be a great salesperson, you must believe in yourself! If you start to feel self-conscious, tell yourself that you are confident and capable. Remind yourself of your strengths and skills, and do your best to be positive and optimistic. Set small, realistic goals and reward yourself when you reach them. For instance, you might make a goal to sell a certain number of items per month. Alternatively, you may set a goal to find 5 new leads each week. Unfortunately, rejection goes hand in hand with a sales job. You'll need to learn not to take rejection personally. Don't let it get you down or affect your next sales pitch. Instead, understand that rejection is par for the course and try to use it to improve your sales skills. Persistence will help you face the day-to-day challenges that arise with a career in sales. Don't give up, even if it seems like the odds are stacked against you. Sometimes, you'll put a lot of work into a deal that goes nowhere. Remain positive and continue to work hard. Remind yourself that another opportunity is just around the corner.", "Find out if sales courses are offered at a nearby community college. Taking classes in sales can help you learn relevant terms, prepare you to interact with clients and customers, and understand the industry better. You'll also make connections that could help you land a job in the future. You could take just 1 class, enroll in a 1-year certification class, or get a 2-year associate degree in sales or marketing. An internship is a great way to discover more about the sales field and gain experience. Look for positions as a lead qualifier or appointment setter. Choose an inside sales organization over an outside sales organization so you can become familiar with the science of sales. Inside sales are done remotely, while outside sales are made face-to-face. A job in retail or customer service will get you used to interacting with customers on a daily basis. You'll become more comfortable handling a variety of situations and will get to practice your communication skills. This is a great option to gain experience if you're having a hard time finding a job selling the products or services you wish to. After you've worked in retail or customer service for a few months, update your resume and apply for that dream job. Fundraising is similar to sales and can help you improve your persuasive skills. Raise funds for a local school, animal shelter, children's hospital, or other worthy cause. Approach individuals and businesses in the community and ask if they will donate money to help those in need, or host an event, like a concert, carnival, or silent auction." ], "summary": [ "Utilize existing connections. Look for positions online. Apply for positions that you think would be a good fit. Submit your resume and cover letter. Impress potential employers during interviews.", "Scrutinize your relevant skills. Improve your communication skills. Increase your confidence. Learn to handle rejection. Be persistent.", "Take a sales class. Apply for an internship with a sales company. Work in retail or customer service. Raise funds for a good cause." ] }

{ "section_name": [ "Getting Up Early", "Getting Ready for Bed" ], "document": [ "If you snooze, then you really lose. Your snooze alarm won't be long enough for you to actually get any more rest, and hitting snooze will only make you fall back into a restless sleep and to waste so much of your precious time. If you have a solid morning routine, it shouldn't be hard for you to hit your alarm once and to get up and start your day. Okay, who are we kidding — of course it'll be hard at first, but you can build your way towards making it easy. One thing you can do to motivate yourself to not hit the snooze button is to come up with something you're looking forward to doing that you can only accomplish if you have enough time. Maybe you can tell yourself that, if you wake up without hitting snooze, you can watch ten minutes of your favorite morning show, that you can read that article you've been meaning to read, or that you can take a quick refreshing walk around the block. If you tell yourself that you can only do this thing if you get up right away, then you'll be much more motivated to do so. Drinking a refreshing glass of water will start to wake you up and to get your body in order. Stand tall as you're drinking this glass and you'll feel your body and senses slowly come alive. If the water is nice and cold, that can jar you awake even more easily. You can even have a bottle of water waiting for you at your bedside to motivate you to get up early. This will also help you stay alert and awake as you go about your morning routine. Get those crusties out of your eyes, gently slap your cheeks, and shake your head from side to side as you start to wake yourself up. If you don't feel the effects at first, splash some more water on that beautiful face of yours! Step out on your front porch or balcony and get a few lungfuls of fresh air. This will help you feel awake, alert, and ready to start your day. Changing up your environment like this can also motivate you to wake up. If there are people outside, watch them starting their school and work days and know that you're not alone in your struggle to get up early. This can help you feel more connected and more motivated to get up. Having a healthy and nutritious breakfast can give you the energy you need to really wake up your mind and body without weighing you down. Don't eat anything too greasy or fattening, such as a cheese-filled omelet or greasy bacon, and opt for healthier options that can make you stay more alert for longer. Here are some great options you can try: Lean proteins, such as turkey bacon, lean ham, or egg whites Veggies such as kale, celery, or spinach Whole grains such as oatmeal or cereal A small yogurt A cup of coffee or tea can also help you get up early and start your day — some people swear that even the smell of coffee wakes them up! Just one cup of joe can help you feel more alert, but you should avoid having too many cups of coffee throughout your day, or it'll make it harder for you to fall asleep, and to wake up early. If you're a coffee addict, try to work yourself down to just one or two cups a day and avoid having caffeine after noon. This will help you start your day off on the right foot and will keep you from crashing later on in the day. It goes without saying: avoid energy drinks! Though these sugary treats may help you cram for your calculus exam, they'll make your heart race and will make it much harder for you to fall asleep. A hot shower may make you more tired, but a nice cold or only lukewarm shower can help you feel more alert. Though most people like to shower at night, showering in the morning can help you wake up your entire body. Some people like to shower shortly after they wake up, while others like to eat breakfast first. You have to find whatever works for you — and stick to it. If you want to be able to go to bed easily and to wake up early, then you have to maintain healthy habits throughout the day. There are many different things you can do to stay alert as you go about your day, but here are a few ideas to make your days easier: Take a power nap if you need one. Napping for just 20 or so minutes can help you feel refreshed. Napping for over an hour or more, however, can actually lead you to be more tired and can make it harder for you to fall asleep at night. Exercise in the earlier part of the day. Exercise will help your body release some of its energy and will help you be ready for bed in the evenings. Just don't exercise after the early evening or your adrenaline will still be pumping and will make it harder for you to go to bed. Spend some time outside. Get some fresh air, be in the sunlight, and don't spend all day cooped up indoors. Doing this will give you some energy during the day, and will help you be ready for sleep when the time comes. Stay hydrated. Drinking at least 10 8 oz. glasses of water throughout the day will keep your energy up and will help you stay healthy. Eat healthy meals throughout the day. Eat at least three balanced meals that give you protein, fruits and veggies, and take the time to have small snacks, such as fruits, nuts, or yogurt throughout your day so your body never feels like it's running on empty. Find a balance between never feeling super hungry or uncomfortably full, and make healthy eating a part of your daily routine.", "If you want to wake up early, then you have to plan to go to bed early, or at least earlier than you expected to. One thing you have to do to make this happen is to avoid caffeine in the evenings — ideally, you should avoid it after noon. Even if you may be feeling tired, there are other ways to get that extra energy back, and caffeine should only be a last resort. If you want to go to bed and to wake up without a problem, then skip the caffeine in the afternoon and evening the next time you have a craving. Though a glass of wine or a beer may help you initially pass out after a long day, alcohol actually makes it harder for you to fall into a deep sleep, which is why you can pass out for 8 hours after drinking alcohol and still wake up feeling tired and achy. You can have a glass of wine with dinner, but make sure you don't have anything to drink for at least 2-3 hours before you go to bed, or it'll be harder for you to get to bed, and therefore, harder to get up early. If you eat your dinner late and pass out an hour later, it'll be harder for you to fall asleep because your body will still be digesting the food. Eat a healthy mix of veggies, a protein such as fish or chicken, and healthy carbs, such as brown rice or whole grain pasta. Make sure you get enough food that you don't wake up hungry in the middle of the night, but that you don't eat so much that you feel stuffed and can't fall asleep. Avoid eating foods that are very spicy, heavy, or creamy, or your body will have a harder time digesting them and it'll be even harder for you to fall asleep. While staying hydrated throughout your day is important, you should limit the amount of water you drink after 7 pm, or around 3-4 hours before bed. You don't want to have to keep waking up to use the bathroom in the middle of the night. If you want to make it as easy as possible for yourself to fall asleep, then you should use your bed for sleep and sleep only. If you do work in your bed, watch TV in bed, or even fight with your best friend over the phone in bed, then you'll confuse your bed with a place to be awake instead of a place where you should rest. Make sure not to multitask this vital piece of furniture if you want a restful sleep. You can also read in your bed a little bit before bed. Just make sure that the material is relaxing — or escapist — and that it doesn't cause you stress. Though you may think that watching TV or reading celebrity gossip online helps you fall asleep, it may actually be hurting you when it comes time to get some shut eye. You want your mind to feel as calm and relaxed as possible when you get ready to sleep, so you should shut off your phone, television, and computer at least an hour before bed so your body has time to settle into sleep mode. You can play some light, relaxing music, such as jazz or classical music as you get ready for bed. But don't play any of your favorite pump-up jams, or they will get your mind spinning. If you want to be able to easily fall asleep, then you have to find a routine that works for you. Every person is different, but you should play around until you find exactly what it is that makes you fall asleep as easily as possible. This could mean having a cup of chamomile tea, reading some poetry, doing some stretches, or listening to classical music. It can also mean a combination of these things. Maybe you like brushing your hair before bed, or putting on silk pajamas. Find whatever works for you, and do it every night, so your mind knows when you are trying to turn it off. Though some people love to take a warm bath right before bed, you should only do this if you have a few hours remaining before bed. Taking a warm bath actually turns up your body temperature and will keep it up for a little while, which will make it harder to fall asleep. This is absolutely crucial if you want to be able to get up early. Though it's important to get between 7-9 hours of sleep a night, it's equally important to go to bed around the same time and to wake up at around the same time every morning so that your body settles into a routine. Find a half-hour window in which you like to go to bed and to wake up and stick to it. You'll be amazed by how much easier it is to wake up early once you stick to it for a while. If you know you have to wake up early and try going to bed three hours earlier that day, it probably won't work. You'll have to gradually build to waking up and going to bed earlier so your body gets used to it. Waking up super early after you usually wake up pretty late will be quite painful, so it's better to ease into it. Some people like to use the weekends to catch up on their sleep. You can definitely get a bit more sleep over the weekend — about an hour or so will be fine — but if you dramatically raise the amount of sleep you get over the weekend, it'll be harder for you to settle back in to your weekday routine when the time comes. Place your alarm clock on the other side of your room, on your dresser, or just far enough away that you have to get up to turn it off. If it's so close to you that you can reflexively reach out and turn it off, then there won't be anything stopping you from hitting snooze. You should place it out of your reach, but close enough that you can actually hear it, of course. If you want to really force yourself to get up, you can place a second alarm in a different room. That way, you'll be forced to get up to turn it off, but you won't have to worry about not hearing it. Before you go to bed, just as you feel yourself drifting off, imagine what your next day will be like. Imagine hearing your alarm and opening your eyes as you reach for it. Imagine smiling, stretching your arms over your head, yawning, and quickly getting yourself up. Picture yourself having a drink of water, going to the bathroom and starting your day nice and early. If you can visualize this happening, then the next morning, it'll be much easier to make this image a reality. As you struggle to get up, remind yourself about how easy it was to get up when you imagined it, and try to make it happen. Once you've gotten your night-time routine down, all that's left is crawling into bed and closing your eyes. But there are a few small things you should take into account before you do that. Here's what you can do to ensure that your sleep is completely relaxing: Don't do anything stressful in the evenings. Avoid fighting with your spouse, answering work emails, or having a stressful phone conversation. If something stressful can wait until the next day, put it off so you don't go to bed feeling all frazzled. Turn down the temperature. Your body will rest more easily if the temperature is 72 degrees or lower. You can even crack open a window if there's a breeze outside. Say goodbye to your beloved kitty. Though owners love sleeping with their cats, this has been proven to make it harder for them to fall sleep." ], "summary": [ "Don't hit the snooze button. Drink a large glass of cold water. Splash cold water on your face. Get some fresh air. Have a nutritious breakfast. Have caffeine, but not too much. Take a cold shower. Stay alert throughout the day.", "Avoid caffeine. Avoid alcohol at least 2-3 hours before bed. Eat a filling but healthy meal 2-3 hours before bed. Use your bed only for sleep. Turn off all visual stimuli at least an hour before you go to bed. Have a relaxing winding-down routine. Go to bed and wake up at the same time every night. Place your alarm clock just out of reach. Visualize yourself waking up easily. Get ready for relaxing sleep." ] }

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

{ "section_name": [ "Trying Surgical Interventions", "Making Lifestyle Changes", "Changing What You Wear" ], "document": [ "Typically, this is the first surgical option when it comes to varicose veins. With this treatment, the doctor will seal off veins using lasers or radio waves. Both laser and radio wave treatments involve inserting a catheter into the vein and sealing it off. The body will naturally redirect blood away from these veins. You'll be given some form of anesthesia to reduce the pain. Radio wave treatment may cause you to feel pins and needles for a bit after the treatment is done. Laser therapy may cause some bruising. It can also damage nerves, but the effect is usually temporary. With these procedures, a solution is injected into your vein that blocks it off. In the case of sclerotherapy, the solution essentially collapses the veins with scars. With foam sclerotherapy, foam is injected that fills the vein and blocks it off. The body will reroute blood from these veins. This procedure is relatively low-risk, and it can be done in your doctor's office. Foam sclerotherapy is still relatively new. It does reduce varicose veins, but they may come back over time. With this option, the vein is actually removed from your body with surgery. The doctor ties the vein off and then makes a few small incisions. They pull the vein out, and your body reroutes blood around it. Vein stripping is usually safe, though rarely it can lead nerve damage or deep vein thrombosis, which is the development of a blood clot in the vein. Some smaller veins are sometimes removed without tying them off, and this procedure is less invasive. With this surgery, the doctor inserts a small tube with a camera on it into your veins. They use a small device on the end of the tube to either block off the vein or remove it completely. This surgery is an outpatient surgery. Typically, you'll only experience some bleeding and bruising with this procedure.", "Standing up for too long can make varicose veins worse, as your body is having to work against gravity to get blood back to your heart. Similarly, if you sit too long, your blood has a chance to pool in your legs, leading to varicose veins. Make sure you move around from time to time to get your blood pumping. When you do sit, put your feet up. When you elevate your feet, your veins don't have to work as hard to get blood back to your heart because they aren't working against gravity. When you can, try to get your feet above your heart when you're sitting. Also, don't cross your legs when you sit down. Doing cardiovascular exercise gets the blood moving through your body. In turn, that can help reduce varicose veins. Walking, running, bicycling, and swimming are all great options. Strength training is also beneficial. Exercise at least 30 minutes a day 5 days a week. Elevate your legs when you're resting between exercises. if needed. Being overweight can make varicose veins worse, but losing weight can relieve some of that pressure. Eat well, exercise, and drink plenty of water to lose weight in a healthy manner. Opt for lean proteins and dairy, and get more fruits, veggies, and whole grains in your diet. Try keeping a food journal to check up on how much you're eating. Fiber is good for veins, so try foods like whole grains and beans. Also, the bioflavonoids in things like dark, leafy greens, onions, garlic, and dark berries help with vein health. These supplements support good vein health. Rutin is a bioflavonoid, and it can be found in most health food stores. Some people have good luck with herbal supplements helping varicose veins. For instance, horse chestnut, butcher's broom, grape (leaves, seed, fruit, and sap), and sweet clover may provide relief. However, these supplements can interfere with other medications, so it's a good idea to talk to your doctor before starting one.", "You can find compression stockings at most medical stores and pharmacies. They squeeze your legs, helping increase the blood flow. In turn, that helps relieve varicose veins over time, which cuts down on the pain. Talk to your doctor before using compression stockings. They'll give you a blood circulation test to make sure you're a good candidate for this treatment. Low heels actually work your calf muscles more than high heels. When your muscles are more toned, blood moves through your veins better. In turn, that can help reduce your varicose veins over time. Tight-fitting clothing, particularly if it's around your middle or legs, can decrease blood flow to and from the legs. Stick to looser-fitting clothing to make life easier on yourself and reduce your varicose veins. Tight-fitting clothing decreases blood flow because it cuts off blood in one area; for instance, a tight-fitting waistband can decrease blood flow to your legs. However, compression stockings are good because they apply heavier, more equalized pressure starting at your ankles up through your knees and thighs. That pressure pulls in your extended veins, which means blood can flow more easily and quickly through your veins." ], "summary": [ "Consider endothermal ablation. Ask about sclerotherapy or foam sclerotherapy. Discuss vein stripping. Consider endoscopic vein surgery.", "Move around instead of sitting or standing still for long stretches. Exercise to get your blood pumping. Lose weight Eat your way to better veins. Consider taking vitamin C, vitamin E, zinc, and rutin. Talk to your doctor about an herbal supplement.", "Wear compression stockings. Skip high heels. Choose looser-fitting clothing." ] }

{ "section_name": [ "Offering Your Support", "Helping Them Get Treatment", "Advocating for Veterans" ], "document": [ "Saying “thank you” is one of the most immediate and meaningful things you can do to support veterans. Tell them how much you appreciate their service, write thank you notes, or send care packages. Contact the Department of Veterans Affairs (or similar) in your area to find out how you can speak to vets or mail packages. You can also reach out to organizations like Disabled American Veterans, the American Legion, Veterans of Foreign Wars, Desert Veterans, Vietnam Veterans of America, and the National Coalition for Homeless Veterans. Many of these organizations provide direct help to veterans and can always use donations and volunteers. Reach out to the veteran in your life and ask if they’d like to talk. If they would, practice active listening. Don’t worry about trying to come up with a response— just hear them out. If the veteran is not interested in talking, don’t try to force them. Say, “Well, if you ever need a listening ear, I’m here. Okay?” Keep in mind that many vets do not want to discuss their military experiences with civilians. It’s a good idea to mention that you understand they may not want to talk about what they’ve been through. An open-ended “Call me if you need help” may seem useful, but veterans may hesitate to make specific requests. They may not even know what they need. If you can identify a way to help, be specific about your offer. Many vets won’t tell you what type of things upset or overwhelm them. Instead of asking, just offer to complete specific tasks that you think would be helpful. For instance, you could say, “I’m going to the grocery store. What can I pick up for you?” You want to be a positive force in the lives of veterans, but you shouldn’t stigmatize them or judge their coping responses. Dealing with PTSD can be challenging. Practice empathy and compassion towards vets. If your vet shares their trauma story, never blame the person or tell them what they should or shouldn’t have done. If you see your vet coping in an unhealthy way (like using drugs or alcohol), try to engage them in constructive activities that compete with the negative behavior. For instance, to limit alcohol or drug use, you might create a vigorous workout regimen to do with the vet. Know what stimuli or situations upset the veteran in your life, so that you can prepare to offer comfort or understanding. You might ask them to see if they are aware of their triggers, or you can simply observe them over a period of time. For example, triggers might include loud noises or burning smells, but each veteran may have individual triggers relating to their traumatic experience. Crowds and public events may also be stressful for a vet with PTSD. If they say they’d like to avoid large gatherings, don’t pressure them to participate. Veterans with PTSD can temporarily lose touch with reality and go back to a time when they were in danger. If this happens they may unknowingly harm themselves or someone else. Call 911 or contact their mental health provider for immediate assistance. Don't try to control the situation yourself, as doing so could put you in danger. Put your own safety, and the safety of others, first.", "Have a forthright and tactful conversation with your vet to encourage them to see a professional for PTSD. You might say, \"Hey, I've noticed you startle easily and seem to avoid crowded places. Those are both symptoms of post-traumatic stress. Have you talked to someone about it?\" If they become defensive or resistant to your suggestions, don't pressure them. Say something like, \"I just wanted to tell you what I'd noticed. If you decide to get help, I'm here if you need me.\" If you know a veteran who has trouble driving or lacks transportation, offer to take them to their doctor’s or therapy appointments at the VA. Some communities offer shuttle service to transport a group of veterans back and forth. If you have some free time, offer to drive the shuttle. A wide collection of non-profit organizations offer services to veterans with PTSD or to people with PTSD in general. Pass along these resources to help your vet get the support and treatment they need. Some helpful resources include: The National Center for PTSD at https://www.ptsd.va.gov. The Veterans Crisis Line at 1-800-273-8255. If the vet would prefer not to go through the VA, connect them with veteran-run resources, like Vet Centers where counseling is provided by veterans. Start Your Recovery, a program designed to help those struggling with substance abuse issues. Visit the website at https://startyourrecovery.org/who/veterans-military. You can also look for other veteran-run recovery centers, like Dry Hootch. If you are the close friend or family member of a veteran, support groups might help you to better understand what your loved one is going through. These groups may provide veterans and their families with practical coping strategies and encouragement for dealing with PTSD. Contact your local VA for information about support groups in your area. You might also find general PTSD support groups by reaching out to mental health clinics in your community.", "It can be helpful to teach others how military culture differs from civilian life so they have a better understanding of why it can be so difficult for veterans to adjust. For example, in military culture, teamwork is promoted and individual needs are sacrificed for the good of the team. To learn more about military culture, go to http://www.co.grafton.nh.us/wp-content/uploads/2013/11/Military-Culture-PDF.pdf. Get the word out about PTSD and how it affects veterans. That way, you can inspire others in your community to offer their support to veterans. Share their stories by word-of-mouth, on social media, or write up an article to submit in your local newspaper— with the vet’s permission, of course. If the veteran in your life feels comfortable telling their story, suggest they speak at local libraries, schools, or law enforcement agencies. Accompany them to the speaking engagement as a show of support. Research non-profit organizations in your area that offer assistance to veterans and find one to work with. You might also contact your local veterans home and offer to volunteer. Share your talents with veterans, such as teaching them to paint or draw or cutting and styling their hair. Bonding with canines seems to be particularly effective at calming veterans and helping them develop trust. Look up veterans programs in your area to see if any sponsor dogs specifically as companions for vets with PTSD. You might also encourage the veteran in your life to volunteer their time at an animal shelter, or to consider adopting a canine companion. If you'd like to show your support by making a monetary donation, consider causes that make you confident the money will actually benefit veterans. Good causes include: Disabled American Veterans at https://www.dav.org/. Veterans of Foreign Wars at https://www.vfw.org/. Vietnam Veterans of America at https://vva.org/. The National Coalition for Homeless Veterans at http://www.nchv.org/. AMVETS National Service Foundation at http://amvetsnsf.org/. Operation Homefront at http://www.operationhomefront.org/. Tragedy Assistance Program For Survivors (TAPS) at https://www.taps.org/." ], "summary": [ "Show gratitude for their service. Offer to listen, but don't pressure them. Make specific suggestions to help. Don’t judge them. Suggest constructive activities to limit unhealthy coping. Anticipate and prepare for triggers. Get help if they become volatile or dangerous.", "Show concern if they aren't getting treatment. Provide rides to appointments. Connect them with PTSD resources. Attend PTSD support groups for veterans.", "Educate people about military culture. Help share their stores. Volunteer in your community. Sponsor a companion dog. Make a donation to noteworthy organizations." ] }

{ "section_name": [ "Preparing Your Body for Your Sport", "Playing Your Sport Safely", "Stretching" ], "document": [ "Injury is much more likely if you push your body beyond its fitness level. In order to decrease your chances of injuring yourself while playing a sport, start a regular exercise regimen and get in good shape before the season begins. Use conditioning exercises to help you strengthen the muscles you will use the most for your sport. Getting a physical before the season starts is a good idea because your doctor can let you know if you are fit enough to play your sport. You should never start playing your sport without warming up first. Warm-up exercises will increase blood flow to your muscles and help increase your flexibility, which makes injuries less likely. Walking briskly or jogging for five to 10 minutes is a great way to warm up. Cooling down after your workout is just as important as warming up before. This allows your heart rate to return to normal and prevents the muscles from becoming too stiff. You can cool down the same way you warm up. Walking or jogging for a few minutes is very effective. Practicing the same sport every day can greatly increase your risk of overuse injuries, which are caused by repetitive stress to a specific part of the the body. To avoid these kinds of injuries, take some time away from your sport periodically. If you are practicing your sport regularly, take at least one day off each week to give your body a chance to recuperate. If you practice your sport year-round, take at least one month off each year. Practicing different sports that challenge different muscle groups can help prevent overuse injuries. Heat-related injuries are an often overlooked risk of playing sports, but they are easy to prevent. Be sure to stay as cool as possible and drink plenty of fluids before, during, and after the game. If you are playing outside in the warm weather, wear a hat to protect yourself from the sun. Symptoms of heatstroke include dizziness, fatigue, headache, confusion, nausea, paleness, weakness, weak pulse, and heavy sweating. If you experience any of these, stop playing the sport immediately, move to a cool area, and drink water. You may need medical attention if your symptoms do not go away after a few minutes. When participating in sports, depending on the type of sport, there may be increased demands put on the body when it comes to nutrition. For example, strength training sports may require more protein intake, while endurance sports may require more carbohydrates. It’s best to talk to a nutritionist or dietitian to assess the right recommended nutritional requirements to maintain proper intensity in your sport. Each sport requires that your body move with the right patterns — some sports require you to quickly change direction, others might require you to swing a bat. If certain muscles are not being activated, or are tight, this can lead to stresses in other areas, like the joints. Over time, there is a risk of increased injury. You may want to get a Functional Movement Screen by a certified trainer or coach to assess any limitations. Movement screens in the preseason have been shown to predict the risk of injury. Proper movement screens assess for tightness and limitations in range of motion. The trainer may, for instance, have you perform a squat or lunge and check your form and balance for signs of tightness or limitations.", "Each sport has a specific set of rules that are designed to protect players from injury. If you are playing on a school team or in a league, there may be additional rules. For example, some football teams permit tackling, while others do not. No matter what the rules are, be sure you understand and follow them at all times. Rules typically prohibit dangerous maneuvers, such as headfirst sliding in baseball or checking in hockey. You risk not only getting injured if you disobey the rules, but also being penalized. Injuries are much more likely to happen if you do not use the proper technique for your sport. If you are unsure what the proper technique is, consult with a coach or personal trainer. This applies to training as well as to playing sports. It is quite easy to injure yourself while working out if you have bad form. Whether you are playing a sport competitively or just casually with some friends, you should always wear the proper protective gear for your sport. Each sport is different and has its own risks, so ask a coach or do research online if you are not sure what equipment you should be using. Helmets are important for protecting your head while playing sports that involve physical contact or may cause falls, including football, hockey, skateboarding, and cycling. Cleats are special shoes that prevent falls when running on turf, and should be used when you are playing sports like football, soccer, and baseball. Some sports also require that you wear protective gear on your eyes, mouth, arms, and legs. Inspect all of your equipment for defects before using it. While pads and helmets may not be the most fashionable accessories, they are designed to protect the fragile body, so don't take any risks by not wearing them. You may be committed to your sport and not want to stop until the game is over, but sometimes it's best to slow it down to prevent injuries. Always listen to your body and be willing to take a break when you need to. Give yourself a break when you're feeling fatigued. Injuries are more likely to occur when your muscles are fatigued. If you feel pain, stop the activity you are doing right away. If you do sustain an injury, don't go back to playing your sport until you are fully healed. Even if you feel a lot better, you may cause more harm if you push yourself too hard before your body has had the chance to recover from the injury entirely.", "While you may be tempted to focus all of your energy on building your strength and endurance, it's important to focus on flexibility as well. Incorporating stretches into your regular exercise routine will help protect you from injury. Stretching can also help you improve your range of motion, which can make you a better athlete, so it has multiple benefits. When deciding what stretches you should do, think about the injuries that are most common for people who play your sport, and focus your stretches on those muscle groups. Also consider which muscles are tight on your body. Tight muscles are more susceptible to injury, so work on increasing their flexibility. No matter what sport you play, be sure to stretch the major muscle groups, which include the calves, thighs, hips, low back, neck, and shoulders. If stretching hurts, back off right away. You should never push yourself past the pain, as you are likely to cause an injury. Do some dynamic stretches (stretches that involve movement) before your game. These will help increase your flexibility. Arm circles and hip rotations are good examples of dynamic stretches. Remember not to start stretching until after you have warmed up your muscles. Doing a little yoga or tai chi can also help you stretch before you play, as these practices both focus on dynamic stretches. Static stretches (stretches that involve holding a pose for several seconds) should be done after you cool down, never before your workout. These stretches help prevent your muscles from becoming too tense after your workout. Forward bends and folds are great examples of static stretches. Hold each pose for up to 30 seconds for the best results." ], "summary": [ "Get in shape. Warm Up. Cool down. Give your body a break. Avoid dehydration and heat stroke. Maintain adequate nutrition that meets the demands of your sport. Screen for proper movement patterns.", "Understand and follow the rules. Use the correct form. Use protective gear and equipment. Know when to stop.", "Incorporate stretching into your training. Do dynamic stretches before you play. Do static stretches after you play." ] }

{ "section_name": [ "Using Your Smartphone", "Using the Computer" ], "document": [ "Tap on the Twitter icon on your smartphone’s home screen or app drawer. If you don’t have the Twitter app yet, you can download it from Google Play (for Android) or iTunes App Store (for iOS). Search for the app in the app store, tap on the Twitter icon in the search results, then tap “Install” to get it on your device. Enter your email address and password on the fields provided then click “Sign in” to access your account. After you gain access to your account, you will be on your main feed page. Click the 3 horizontal dots at the top-right side of your screen and a drop-down menu will appear. Select the first option on the list, which is your profile picture and your Twitter handle. Two options will appear for you to choose. On the screen that will appear, the first option is your profile picture with the word “Photo” beside it. Tap on the picture of yourself for two options: Your first option is to “Take a photo.” All you need for this is to tap the button and take a picture with your phone; this will become your new profile picture. The second option is to “Choose an existing photo.” This will open your image library on your phone, and you can scroll through it until you find a picture you want to use. Tap on the picture when you find it. The final step is to tap the “Save” button on the top-right side of your screen after you select a new picture.", "Open your preferred Internet browser by double-clicking on its icon on your desktop or Start menu. On the address bar at the top of the browser screen, type in www.Twitter.com and hit Enter. You will be taken to Twitter’s home page. On the top part of the screen are two boxes. One of the boxes is for entering your email address while the other is used for your password. Click each box respectively and enter in your information. When you are finished, click “Log in” to access your account. Click on the small gear box located on the top-right side of the screen. This will cause a drop-down menu to appear; select “Edit Profile” from the options. ” This is right beside your current profile picture in the middle of the Edit Profile screen ” A pop-up window will appear showing the pictures currently on your computer. Scroll through your images until you find the one you want to use, and click on it to select it. After you have selected your profile picture, a new window will pop up letting you adjust how your new profile picture is shown. You can click and drag the image around until it fills the colored box to your liking. When you’re done, click the blue “Apply” button below your new picture. Your picture will automatically save. When you go back to the initial screen, you should see your new profile picture on your profile." ], "summary": [ "Launch the Twitter app. Sign into your Twitter account. Access your profile. Tap and hold your current profile picture (or the area where the profile picture should be if you don’t have one yet). Select “Edit” from the options. Add a photo. Save your changes.", "Launch an Internet browser. Head to Twitter’s website. Sign into your Twitter account. Access the Edit Profile menu. Click on “Change photo. Click on “Upload photo. Select an image. Adjust the image. Apply the changes." ] }

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

{ "section_name": [ "Optimizing Your Sleeping Environment", "Preparing Your Mind And Body For Sleep", "Using Distraction Techniques", "Implementing Long-Term Solutions" ], "document": [ "Sleeping in a hot room is a recipe for twisted sheets and feverish dreams, whereas a cool, dark environment will help you to fall asleep faster and sleep better. The optimal temperature for sleeping is between 18 and 20 degrees Celsius (65 and 68 degrees Fahrenheit), so turn down the thermostat and snuggle under the covers. Of course, it won't be easy to fall asleep if your room is frigid, so find a temperature that works for you, just try to err on the cool side. Remember that it's better to pile on the blankets in a cold room than to kick off the covers in a hot room. If you suffer from hot flashes or night sweats, there are other things you can do to keep yourself cool. Consider investing in a cooling mattress pad and some moisture-wicking sheets to keep body temperature down and draw sweat from the skin. Darkness helps your brain to process the fact that it's time for sleep, causing it to release hormones that induce sleepiness. If you have too much light in your bedroom, or stare at a screen for too long before turning in, this can delay the release of these hormones and prevent you from falling asleep. To combat this, keep your bedroom as dark as you possibly can and turn off all electronics at least an hour before bed. Avoid having a light up clock in your bedroom. Knowing that it's 3 A.M. and you're still wide awake is not going to help the situation. It will simply increase your anxiety and make falling asleep even less likely. Avoid installing a television or games console in your bedroom and try not to bring your laptop to bed. You want your brain to identify your bedroom as a place of peace and sleep, not one of work and play. Turn off your cell phone or at least put it on 'do not disturb' mode. If it's sitting on your bedside table, the temptation to check your emails, your Facebook page, or even the time will keep you awake. Make sure you have at least 15-30 minutes of no technology use. If you find your bed uncomfortable, it's hardly a wonder that you have trouble getting to sleep. Consider whether its time to invest in a new mattress, one that's harder or softer depending on your needs. Alternatively, you could try flipping your existing mattress over, as the underside may have less lumps and bumps. People with neck or back trouble may benefit from a memory foam pillow, which contours to each individual's body shape and provides them with the support they need. If buying a new mattress seems a little extreme, consider a new set of sheets. Go for as high a thread count as possible and choose a finish based on your individual preferences. For crisp, cool sheets, go with percale. For warmth and comfort, choose flannel. For a touch of luxury, use Egyptian cotton. You can also purchase a mattress pad for a different level of support and comfort. Launder your sheets at least once a week -- people tend to sleep better on crisp, clean sheets. Also try to get into the habit of making your bed every morning. A made-up bed is much more inviting than a messy one. Something as simple as a whiff of essential oil can help your body relax and your mind drift off to dreamland. According to several studies, lavender is the number one fragrance for inducing a deep sleep, while also helping people to fall asleep faster. Get your hands on a good quality bottle of lavender essential oil and use it in one of the following ways: Sprinkle a few drops of the essential oil on a piece of cloth and slip it under your pillowcase. Dilute a few drops of the oil in some water and place it in a diffuser in your bedroom, or use the lavender water to iron your sheets. If you can swing it, get a partner to give you a relaxing massage using the lavender oil as a massage oil. Lavender bags are also useful to put under your pillow or something If lavender isn't your thing, there are other relaxing and calming scents you can experiment with in your quest for sleep. Bergamot, marjoram, sandalwood and geranium aromatherapy oils are all good options. Distracting or annoying noises can be a big obstacle to falling asleep. Do your best to keep your bedroom as quiet and peaceful as possible, by shutting your doors and windows or asking your housemates to turn down the television. For noise you can't do anything about, like your partner's snoring or the banging party upstairs, consider wearing noise-cancelling earplugs -- They may feel a tad strange or uncomfortable at first, but once you overcome that you will be blissfully unaware of any external disturbances. Another option is to invest in a white noise machine or app, which produces random sounds at a variety of frequencies, thus masking other noises. True white noise can be somewhat harsh sounding, so many of these machines produce what are known as \"color\" noises, which are softer and may sound like a rushing waterfall or a gentle hum. You could also just find a cd with some relaxing music, or even sounds from nature, and leave that softly playing in the background as you sleep. Try not to sleep with earphones in though, as these can become uncomfortable or get tangled while you sleep.", "A leisurely soak in a hot bath is one tried and tested method for falling asleep faster. There are several reasons why this is so effective. Firstly, having a bath will reduce stress and help you to clear your mind of the worries of the day, which are responsible for keeping you awake at night. Secondly, having a hot bath raises your body temperature, which then quickly drops when you get out. This mimics the actions of the brain, which triggers body-cooling hormones when it's time for bed. You can enhance the sleep-inducing qualities of your bath even further by adding a couple of drops of your favorite essential oil, such as lavender or chamomile oil, to the water. And why not add some soothing music and light some candles, while you're at it? If you don't have time for a bath (or don't have a bathtub) a hot shower will produce the same effect. Just try to keep the water temperature above 37 degrees Celsius (100 degrees Fahrenheit) and stay in there for at least 20 minutes, for best results. Although eating a heavy meal right before bed isn't such a good idea, tummy rumbles are even worse for preventing sleep, so try to avoid going to bed hungry. A light snack before bed, such as a piece of fruit, some crackers or a low-fat yogurt are perfect. Drink a soothing chamomile or passionflower tea, or a glass of warm milk which contains the sleep-inducing hormone melatonin. Any snack that contains complex carbohydrates, such as whole grain bread or cereals, is good because these increase your body's tryptophan levels. Tryptophan is a chemical which encourages the brain to produce more serotonin, a happy, relaxing hormone which induces sleep. Some great bedtime snacks to consider are any kind of nuts or seeds (especially pumpkin seeds), whole grain bread or crackers with a little cheese, or cereal and warm milk. Avoid anything very greasy or spicy. As mentioned before, being comfortable in bed is essential for falling asleep quickly, so the importance of wearing comfy pajamas cannot be overstated. Avoid pajamas that are too tight, made from uncomfortable materials or have buttons that will stick into you as you sleep. Aim for something loose and soft, which won't leave you too hot or too cold in the middle of the night. If pajamas feel too constricting, consider going naked. Many people enjoy the sensation of freedom and comfort that comes with sleeping nude, particularly on hot nights. Just make sure no one is likely to walk in on you, especially if you're prone to kicking off the covers! Doing a few simple stretches before bed can help to release tension from your muscles and relax your body for sleep. In fact, a study conducted by a Cancer Research Center in Seattle found that women who did 15 to 30 minutes of upper and lower body stretches before bed, decreased their issues with falling asleep by 30%. Try lying on your back on the bed or on the ground and bending your right leg as if trying to touch your knee to your chin. You should feel the stretch in your hamstring and lower back. Hold this position for 15 to 20 seconds, then repeat with the other leg. Sit in a cross-legged position, place your right hand on the floor beside you and raise your left arm above your ear. Lean to the right, keeping your shoulders down and your butt cheeks on the floor. Hold for 10 to 15 seconds then repeat on the other side. This stretches your neck, back, shoulders and obliques. For more stretching techniques, see the article how to stretch. Reading, writing and simple game playing can help you to unwind before bed by releasing stress and distracting you from thinking about other issues. If you choose to read, don't go for anything too exciting or scary, as this might get your heart racing! Choose something a little duller, like a newspaper or textbook, which will soon have your eyelids drooping. Some people find writing in a journal very therapeutic, as it helps them to get any problems or issues out of their mind and on paper instead. Alternatively, you could try making lists, such as everything you ate that day, or the errands you need to run tomorrow. This can be tedious and should hopefully have you nodding off in no time. Simple word or number games, such as sudoku or crossword puzzles can be a pleasant nighttime activity which can help tire out your brain before sleep.", ". Counting is an effective technique for falling asleep. It requires enough mental concentration to distract you from thinking about anything else, but it's also quite boring, which is good for inducing sleep. Try the time-honored technique of visualizing sheep jumping over a fence, or use the psychologist recommended method of counting backward from 300 by 3s. Count to 10 while taking a deep breath in and count to 10 again while taking a deep breath out. Progressive muscle relaxation is a tried and tested physical relaxation technique which reduces muscle fatigue, helping you to fall asleep faster. It's done by focusing on each individual body part in turn and consciously tensing then relaxing that body part. Start with your toes and work on each body part in turn until you reach the top of your head. It may sound counter-intuitive, but sometimes the best thing you can do when you're having trouble falling asleep is to get out of bed and distract yourself by doing something else. Lying in bed and freaking out about the fact that you're not sleeping is not productive. Try reading a book, watching a little TV, listening to music, or making a snack. Stay out of bed for 30 to 60 minutes, or until you start feeling tired. This technique will help your brain to associate your bed with sleeping. Visualizing a calming or pleasant image can be a great way to distract yourself. Think of the ocean, a rainbow, a tropical desert island, anything that makes you feel happy and peaceful. A more elaborate version of this is to think up scenarios or imagine activities that you enjoy. Imagine yourself as a superhero or celebrity, mentally design your dream home, or think about playing with a room full of kittens or puppies. Music or recordings of peaceful sounds can be extremely effective for distracting yourself and allowing your mind to wander off to sleep. Some people like listening to the sound of rainfall, others like jungle noises, while whale songs float other people's boats. Soft classical music helps other people to fall asleep.", "If you regularly experience problems with falling asleep, it may be time to cut down on your caffeine intake. Caffeine can last in your system up to five hours after it was consumed, so it's usually best to have your last cup coffee around lunch time. Switch to non-caffeinated herbal teas for the rest of the evening, and try a special \"sleepy-time\" blend, with ingredients like chamomile or valerian, before bed. There are several kinds of supplements available in drug and health food stores which can help boost the level sleep-producing hormones in your system. Melatonin is a hormone which regulates sleep. It can be purchased inexpensively in supplement form -- usually a low dosage taken before bedtime will do the trick. If you find yourself still waking up, try an extended-release option. Chlor Trimeton, a type of antihistamine, is another supplement that causes drowsiness and can help with sleeping problems. Valerian root is one of the oldest known treatments for insomnia, but nowadays you can take it in supplement form rather than drinking a tea made from boiling the root itself. It is believed to improve the quality of sleep in addition to reducing the time it takes to nod off. A good strenuous workout 3 to 4 times a week can help you to fall asleep as soon as your head hits the pillow, while also significantly improving the quality of your sleep. Try aerobic exercise like running, swimming or cycling to tire your body out, in addition to a multitude of other health benefits. Try to exercise early in the day, if possible, as exercising in the three hours before bedtime can leave you too pumped to sleep. Setting up a well-defined sleep schedule can really help to regulate your sleeping patterns. Try to wake up and go to bed at the same time everyday, at least on weekdays. Over time, this will allow your internal body clock to naturally recognize when it's time to go to sleep, helping you to fall asleep faster. Don't worry if you sleep in a little on the weekends, as this can actually be good for your body and help it to heal and restore itself after the stresses of the week. If none of the above suggestions seem to be working and you fear you may be suffering from insomnia or sleep apnea, it might be time to make an appointment with a doctor or therapist. They can then assess your sleeping patterns and decide the best course of action, which can be anything from simply keeping a sleep journal to taking prescription sleep medication." ], "summary": [ "Keep your bedroom cool. Turn off all lights and electronic equipment. Make sure your pillows and mattress are comfortable. Lightly fragrance your bedroom with essential oils. Make your bedroom a noise-free zone.", "Soak in a hot bath. Have a snack and a warm drink. Wear comfy pajamas. Do some stretching. Read, write or play a game before bed.", "Count sheep Focus on relaxing your muscles. Get out of bed. Think of a calming image or scenario. Listen to ambient music or sounds.", "Reduce your caffeine intake. Take a sleep supplement. Exercise regularly. Stick to a sleeping schedule. See a doctor." ] }

{ "section_name": [ "Washing Down a Wall", "Removing Mold from Drywall", "Cleaning Drywall Dust" ], "document": [ "Lay a towel or drop cloth on the ground under the wall that you want to clean. This will make sure that no water or soap drips onto the ground. It will also help keep the dust off of your floor or carpet. Use a duster or a vacuum with a duster attachment to remove all of the dust from your wall. If you don't have a duster or vacuum, you can use a dry rag. If you have exposed drywall, you should only dust your wall and limit the use of water and other cleaners on it due to the material's porous nature. Dust your walls at least once a week to maintain them. Using acidic cleaning solutions could damage the appearance of your wall. To avoid this, use simple water and a cellulose sponge. Dampen your sponge but don't fully saturate it. Apply pressure on the sponge and move from the top to the bottom of your wall. Saturate your sponge when it becomes too dry. Continue to do this until you've washed the entire wall. In addition to being soft on your walls, cellulose sponges are made of bio-degradable materials that are good for the environment. Pour two cups (473.17 ml) of warm water in a bucket with three drops of mild dish soap. Saturate the rag that you're using and work it into your walls stains in small circular motions. Avoid using colored dish soaps because they can stain and dye your walls. Use a dry rag or a microfiber cloth to remove the saturation from your rinsing. Make sure to clean up any leftover soap because it can damage them if left on the walls.", "Working around mold can be dangerous if you inhale it. Make sure to wear N-95 or P-100 respirators, goggles, and gloves when cleaning the mold. You can pick up these specialty respirators from hardware stores or online. Make sure that you wear clothes that you aren't scared to get dirty. If mold has started to form on unpainted drywall, you may have to remove and replace the moldy portions of the wall. If your drywall's structural integrity is being affected by the mold and your wall is crumbling, warped, or covered with black or bluish splotches, you will have to replace it. If there is mold on the wall but the structural integrity is not compromised, you may be able to clean it off. Mold on painted drywall is much easier to remove. A diluted bleach solution can help you remove the mold from the wall. Mix the bleach and the water together in a bucket. Once the mixture is thoroughly combined, you can start to wash down the mold on your walls. Wear thick rubber gloves when handling the bleach to prevent chemical burns on your hands. Dip a sponge into your bleach solution and make sure to saturate it well. Once it's wet, push it into the moldy area of your wall and make small circular scrubbing motions to remove the mold. Continue to go over the areas until they are clean. Once you're done scrubbing the mold off the wall, use a fresh sponge to rinse down your walls. Dampen the sponge enough to remove the bleach solution, but don't drench your walls in water. Once you've removed all of the bleach solution on the wall, allow it to air dry. If your mold keeps coming back or is too much to clean, you may need professional help. A home inspector who specializes in mold will be able to tell you how to remedy your issue or any potential solutions that you can take up.", "Point a box fan so that it pushes air out of your apartment. This will remove the dust from inside of your house. Turn the fan to high and let the dust in the air escape the room. As you continue to clean the dust, keep the fan on so that the drywall dust that you sweep up can be blown out of your house. Before you start disrupting the dust in the room, it's important that you empty the space of furniture. If you don't, the abrasive dust can settle on your furniture and hurt the finish on your belongings. Remove what you can out of the room and put it in another, dust-free room. Lay dropcloths or plastic tarps over furniture that's too large to move in order to protect them. Gently walk a push broom around the perimeter of the room and work your way into the middle. Make sure to be gentle and avoid pushing the dust up into the air. Use long stroking motions when pushing the dust around and try to create one pile in the center of your room. A Shop Vac or wet and dry vacuum cleaner has a larger carrying capacity and can pick up more dust than a traditional household vacuum cleaner. Start by vacuuming up all the dust that you managed to gather in the center of the room. After the initial dust is cleaned, continue to go over the entirety of the floor to suck up the remainder of the drywall dust. Go over the floor again if you notice that your Shop Vac didn't get all the dust on the first vacuuming. If you don't have a Shop Vac than you can rent one from a department store. Make sure to use a HEPA filter to trap all of the drywall dust when using the Shop Vac." ], "summary": [ "Lay a drop cloth on the floor. Dust the wall. Wipe down your walls with a damp cellulose sponge. Remove deep stains with a mild dish soap and washcloth. Dry your walls with a rag.", "Wear the proper safety equipment. Evaluate the damage. Mix one part bleach with three parts water in a bucket. Rub the bleach into the mold with a sponge. Rinse your walls off with cold water. Hire a home inspector if the mold is out of hand.", "Place a box fan in the window. Remove and cover the furniture. Sweep the dust to the center of the room. Suck up the dust with a Shop Vac." ] }

{ "section_name": [ "Finishing the Job", "Getting the Surface Ready for Painting", "Applying Primer and Paint" ], "document": [ "After all the paint has dried to the touch, move the piece onto a drying rack. This will allow air to circulate around and under the piece and help it dry more quickly and evenly. Removing the piece from the position in which it was painted is also important to ensure it doesn’t stick to the drop cloth or work bench. Once applied, paint generally has two phases that it goes through, and those are drying and curing. The paint may be dry within 30 minutes, but it still needs time to cure. Once the paint fully cures, it will be set, hard, and less prone to damage or dents. Depending on the type of paint you used, curing time could take anywhere from three to 30 days. Check the manufacturer’s instructions for specific curing times. Giving the paint time to fully cure is especially important for fixtures, handles, utensils, and other brass pieces that will be handled often. The best way to keep your painted brass clean and new is to avoid touching it or banging it against other objects. For certain items, like wall fixtures, it will be easy to avoid contact. However, for things like furniture and door knobs, you can protect the brass and the paint by keeping it clean: Wash the surface with a damp cloth and soapy water. Rinse the area with a clean, damp cloth. Towel dry the surface to remove excess water. Apply a fresh coat of paint as necessary to cover nicks and scratches.", "Some brass objects, such as door handles, faucets, and fixtures will be easier to paint if you remove them from where they are. Other objects, like furniture, utensils, and lamps, are already portable. If you removed any screws, nails, or other hardware, store them in a safe place so you can return the item after it’s painted. It’s also a good idea to test that your item is in fact brass. To test if something is brass, hold a magnet to it. Brass is a non-ferrous metal, meaning it contains no iron. As such, brass is also not magnetic, so a magnet will not be attracted to a brass object. All paint projects should be done in a well-ventilated area, such as a garage with doors or a room with large windows that open. This will protect you from paint fumes in addition to wearing a mask. Place a drop cloth on the ground to protect the surrounding area from paint and splatter. Place the object you want to paint on top of the drop cloth, or on a work table or bench. Before you start painting, open windows and turn on any vents in the room to help remove paint fumes. Protect yourself with a mask, gloves, goggles, and other personal safety equipment when painting. Take measures to prevent dust from blowing around in the room. One of the most important steps in painting brass is the scrubbing that happens beforehand. Not only does this help remove dirt and corrosion, but it also provides the paint with a good surface to stick to. Rub the entire surface with the steel wool, concentrating on areas that are especially corroded or heavily soiled. When you finished scrubbing the item, wipe it down with a damp, lint-free cloth. Paint needs a rough surface to stick to, which is why you want to scrub it with steel wool. Scrubbing brass with steel wool is not advisable unless you're preparing it for painting. Removing oils, dirt, and grease from the surface of the metal before painting is integral. If there is oil, grease, or dirt left on the brass when you paint, the paint won’t adhere properly. Dampen a lint-free cloth with degreaser and wipe down the entire surface you wish to paint. Wipe the item again with a cloth damp with water, and set it aside for about 10 minutes to dry. Good degreasers for brass include liquid deglosser and solvents like butanone.", "Pick a paint that is suitable for metal, such as an enamel paint, an acrylic- or oil-based product, or another hard-drying paint. Most paints that are suitable for metal will be spray paints, but some may come in liquid (roll-on) form. Avoid latex paints for brass, as these don’t adhere as well to metal and aren't as durable. They may be usable if you have selected a high quality primer. The best primer for brass is a self-etching primer, also known as a bonding primer. This is a mixture of acid and zinc, and it will adhere better to the brass than any other type of paint or primer. Shake the primer well and hold it six to eight inches (15 to 20 cm) from the surface of the metal. Spray in a sweeping motion, going from side to side, and apply a thin, even coat of primer onto the surface. Let the primer dry for about 24 hours, or according to the manufacturer’s instructions. Wear all proper safety equipment when using spray paint, including gloves, safety glasses, and a mask. Even after scrubbing with steel wool, brass still doesn’t have a great surface for painting, which is why self-etching primer is important. Once the primer has had time to dry, apply the paint in the same way. Shake the can, use a sweeping side to side motion, and hold the can six to eight inches (15 to 20 cm) from the surface to apply a thin, even coat. Let each coat dry completely according to the manufacturer’s instructions (usually an hour or two) before applying a second or third coat. Depending on the effect you're trying to achieve, you may need anywhere between two and five coats of paint. If your paint came in a liquid form, use a brush or roller to apply thin, even coats. Once the paint has had time to fully dry—usually about 24 hours—you can apply a clear top coat to finish the piece. This will help seal the piece, protect the paint, and make the finish shiny. Look for clear coats or enamel coats that are safe for metal. Shake the can and hold it six to eight inches (15 to 20 cm) from the surface. Spray the coat in a back and forth motion to apply an even coat on the metal. Set the piece aside to dry according to the manufacturer’s instructions. These coats tend to dry quickly, sometimes in as little as 30 minutes." ], "summary": [ "Transfer the dry item to a drying rack. Give the item time to cure. Maintain your painted brass.", "Remove the item if necessary. Move the item to a well-ventilated area. Scrub the item with steel wool. Clean the surface with a degreaser.", "Choose a spray paint in your desired color. Apply a coat of primer. Apply several thin coats of paint. Apply a protective clear coat." ] }

{ "section_name": [ "Setting Up Shop", "Welcoming Clients" ], "document": [ "Starting a business can cost a lot of money, and most entrepreneurs don't turn a profit for the first year or two. Here's what to consider: Can you still support yourself while your business gets up and running? Calculate how much money you need for monthly expenses, how much of a cushion you have in savings, and how much you absolutely must make each month to stay afloat. Come up with an operating budget. Calculate how much money you'll need to run your business every month. Include rent, licensing, training, payroll, supplies and an emergency fund. Figure out how much you'll charge for services. Once you have an operating budget, you'll know how much money you need to break even each month. To make a profit, though, you'll need to do more than break even. Estimate how many services (such as hair cuts, colors, manicures, etc.) you might perform in a week and figure out how much they need to cost in order for you to make money. Keep in mind that though you need to charge enough to be profitable, you can't charge too much — or you'll drive away customers. Try to set a price point that is both fair for your clients and prosperous for you. Get an idea of what other salons charge. Browse comparable salons in your area, and take note of what they charge. Your prices should probably be in a similar range. Do you need a small business loan? Make an appointment with a loan officer at a local bank, and ask him or her to talk you through the process of getting a small business plan. Before you go, write up a quick summary of how you expect your salon to be profitable — whether it's because you offer a unique service or because there aren't enough salons in your area. Figure out how you'll pay taxes. Paying taxes as a small business is different than doing so as an individual, so be sure to figure out what you need in advance. To save yourself time and trouble, consider enlisting the help of a CPA while you set up your business. Unfortunately, running a business means having to deal with red tape and paperwork. Here's what you need to take care of: Get a business license. All businesses in the U.S. must be licensed. Check out the Small Business Administration website for more help. In the United States, all personal appearance workers must be licensed. That includes cutting or coloring hair, painting nails, hair removal, and makeup application. Rules vary by state, so contact your local Division of Occupational and Professional Licensing. Make sure your salon can pass a health inspection. To avoid fines or (even worse) being shut down by the health department, make sure your salon is sanitary and following the guidelines laid out by your state. For an example of what to expect, check out New York state's salon requirements. Location is critical to the success of your business. Consider these factors: Get into a high-traffic area. Busy streets, malls or spaces next to locations people visit often (such as grocery stores) are ideal. Try to have easy access. If parking is a hassle and traffic is thick on the way to your salon, people might not consider it worth the effort. Stay away from the competition. Don't situate yourself directly next to another salon — you'll cancel each other out. Instead, try to stake out a place where you'll be the only salon for a few blocks. The cosmetic procedures performed by untrained personnel may cause health problems to the clients. It is important that you hire only qualified and well-trained beauticians, stylists, and other personnel. Remember, it is your responsibility as the salon owner to ensure that your personnel are adequately trained and understand each procedure offered. Experience may give a beautician the expertise to render treatment, but, without proper training, she would be unaware of the merits and demerits of procedures. Have a short but clear salon procedures manual in place as soon as you can, and give each employee a contract when they start. These documents are usually easy to find on the internet and you can then customize them to your business. It will save you a lot of headaches in the long run if you are set up properly at the beginning.", "Salons thrive on an environment that is clean, safe and relaxing, where customers can receive prompt and professional service. Cleanliness is a particularly important element that can draw clients in again and again. Be sure your towels, foot baths, and other equipments are washed, clean and odor-free. Keep your tools sharp and current. Your clients must be able to trust that the products and tools that you use on them are of top-notch quality and safe. You cannot afford to put your clients at risk from infections, as it could damage your reputation. Make the atmosphere relaxing. Play soft music, use gentle lighting and keep loud chatter between your employees at a minimum. This could give you a distinct advantage over those who offer only one or two types of services. Many clients prefer to have their hair, nails and face done in one place, instead of going to three different places. While you can specialize in one main area (e.g. hair), giving your clients the convenience of a one-stop beauty shop can set your business apart from your competitors. It is important that your business create and maintain the desirable reputation as a quality hair and salon operation, so that your clients keep returning for maintenance. Try to give them the best possible experience each time, and go out of your way to make them feel valued. A salon’s best marketing tool is word-of-mouth. If a client is happy with the results, he or she will come back to the your salon; after all, it's a question of trust. Satisfied clients can then help advertise your business to their friends, family, and colleagues. Word can easily spread about the great look and outstanding personal service that your salon provides. Collect contact information from your clients e.g. an email address or cell phone number, and if you have a computerized system you than then easily text or mail them with updates on new products/services, and any special offers you have." ], "summary": [ "Figure out how much money you need. Take care of any licensing. Choose the right location. Hire qualified and trained personnel.", "Create a clean and safe atmosphere. Offer a wide range of services (optional). Keep your clients satisfied." ] }

{ "section_name": [ "Choosing Hair Products", "Trying Quick Fixes", "Altering Your Hair Care Routine" ], "document": [ "Static-prone hair is dry, so keeping your hair moisturized can help to prevent static. If you’re running errands, at school, or just need a quick fix, try keeping a small bottle of leave-in conditioner with you. Squeeze out a dime-sized dab into your hands and massage it into your hair, helping to reduce the static. Hair oil and moisturizing creams are also options for a quick, on-the-go fix. You can find hair oil and moisturizing creams at a beauty supply or big box store, as well as online. Conditioner is super important to maintaining healthy-looking hair, especially if your hair tends to dry out easily. If you tend to skip the conditioner step when showering, or aren’t using conditioner at all, consider finding a quality conditioner to help with the static. Use a conditioner every time you shampoo for best results. When picking out your conditioner or other hair care products, try to stay away from ingredients that dry your hair out, such as alcohol. A lot of hairsprays contain alcohol, which can cause your hair to have more static. To avoid this, look for a hairspray that's alcohol-free. It should say \"alcohol-free\" right on the label, or you can check the ingredients list on the back. Applying a moderate amount of alcohol-free hairspray to your hair can actually help prevent static. Visit your local drug or big box store to pick out an anti-frizz cream. Squeeze out a dime-sized amount and rub it into your hair, focusing on the sections below your ears so that the top of your hair doesn't get greasy. Rub your fingers through your hair to evenly distribute the cream. Avoid putting too much anti-frizz cream on your scalp, especially if you have fine or straight hair. These products tend to be a bit heavy, and when they mix with the natural oils of your scalp, your hair can look greasy and flat.", "Rubber-soles are more likely to pass electric charges through your body, from your feet all the way to your hair. To avoid this, opt for leather-soled shoes instead. This way, you’ll avoid the small electric shock that comes along with static. Synthetic materials are much more likely to contract a charge, which then in turn produce lots of static. By choosing clothing made of fabrics such as cotton, silk, or wool, you’ll be less likely to have static in your hair. For example, you could try sleeping with your hair tied in a silk scarf or using a silk pillowcase to protect your hair from static. Stay away from synthetic materials like polyester or nylon.", "Instead of washing your hair with shampoo every day, try to skip a day or two. It’s better for your hair if you’re only washing it when it’s truly needed, and you’ll help reduce static since your hair will keep more of its natural oils. If your hair tends to get greasy easily, this might not be the best method for you. Try using dry shampoo on days you don’t wash your hair with shampoo. This will help to control the grease. Plastic is a huge conductor of electricity, and by brushing your hair with plastic brushes, you’re much more likely to have static in your hair. Try to find brushes made of metal or rubber to have smooth, static-free hair. Using natural bristles as opposed to plastic ones will also greatly reduce static. A regular terry cloth towel can increase frizz and static, as well as dry out your hair. Instead, buy a microfiber towel or find a soft cotton T-shirt and wrap your hair in this instead. This is especially helpful for preventing frizz in curly and wavy hair types. If you’re wrapping your hair in a T-shirt, try to find a large one that will accommodate all of your hair easily. Ionic hair dryers help neutralize the charge that results in static. If it’s been awhile since you last bought a hair dryer, try upgrading to an ionic model to dry your hair faster while also achieving a static-free look. Before you use the hair dryer, spray a heat protectant on your hair. This will help prevent static while also protecting your hair from getting damaged. If you're experiencing static in your hair after you've used a hair straightener or curler, it could be because you're not properly protecting your hair. Spray a heat protectant on your hair before applying heat to it, using a brush to spread the protectant evenly throughout your hair. Remember to wait until your hair is completely dry before using a hot tool on it to prevent damage." ], "summary": [ "Buy a leave-in conditioner to prevent static when you're on-the-go. Look for conditioners that contain silicone to neutralize static in your hair. Select a hairspray that's alcohol-free. Try an anti-frizz cream to control frizz and static.", "Trade rubber-soled shoes for leather-soled shoes. Change into clothes made with natural fabrics to reduce static charge.", "Shampoo your hair less frequently. Use brushes and combs made of rubber or metal. Wrap your hair in a microfiber towel or T-shirt when drying. Swap out your old hair dryer for an ionic one. Apply a thermal protectant to your hair before straightening or curling it." ] }