Reduce light and sound. Use a cold pack or heating pad. Give yourself a massage. Have some caffeine.

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When you feel a migraine coming on, try to treat it before it gets too severe. Immediately reduce the light and sound in the room. Sit or lie down in a dark, quiet room. Try to take a nap if it’s possible. Make sure to limit your nap to 20 or 30 minutes. Sleeping longer than that could disrupt your normal sleeping patterns, which may worsen migraines. To help alleviate the pain, try using a cold pack or a heating pad. The cold can help numb pain, while heat can relax muscles.  Place an ice pack, or a package of frozen vegetables, on your forehead, your temples, or the back of your neck.  You may also want to try a heated bath or shower. A light massage may help lessen a migraine. Try rubbing your temples, or the area that hurts, with light pressure in a circular motion. Apply pressure for up to 15 seconds, and repeat as necessary. Rub your neck and back, or ask someone else to rub them. This can help release tension and alleviate your headache. Caffeine may help reduce migraine pain. If you feel the beginnings of a migraine, drink a beverage with a moderate amount of caffeine. Try a soda, cup of coffee, or a cup of tea.  This should only be used two to three days a week to help migraines. More than that could result in a caffeine dependency, which may make migraines worse.  Be aware that caffeine may trigger migraines in some individuals. There are some over the counter medicines, such as Excedrin Migraine, that contain some caffeine along with pain relievers. Taking one of these medicines may also help to relieve a migraine.


Reduce other factors that cause anxiety. Let your guinea pig explore its space. Slowly introduce yourself into its environment. Gradually work towards holding your guinea pig. Teach children how to hold guinea pigs properly. Give treats to reinforce good behavior. Learn your guinea pig's personality. Do not hit your guinea pig!

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The guinea pig’s cage should be kept in a quiet area of the house to minimize stress. If your guinea pig bites, it is most likely that it feels threatened. Turn the TV down or off. Put other pets, if you have any, in another room. You want the guinea pig to only focus on you. Then when you act nicely, your guinea pig will associate you with a pleasant experience, not stress. If you’ve just brought home your guinea pig, it will take a while for it to get used to its new home, its cage, and the room the cage is in. Let the guinea pig acclimate. Don’t immediately start playing with the guinea pig.   Open the cage and let it investigate the opening. It is important to let your guinea pig explore. Once it knows its space and where the good hiding places are, it will feel more comfortable. As the pig gets more relaxed, place an exercise pen around the cage on the floor, and give the guinea pig time to explore. Do this when it is quiet — make sure there are no loud noises and no other pets around. Place fresh greens at the edge of the cage door and outside the cage to encourage exploration. Don’t push. Every guinea pig is different and this will take time. Hang out without trying to engage your pig at first. Sit next to the cage. Talk quietly to the pig. Place tasty greens like parsley or dandelion greens in its space. Wait for the pig to get more comfortable before reaching out to pet it. Eventually, you can stick out a finger and let it explore your scent. Do not make contact until the guinea pig feels comfortable. Just sit and read or watch TV (quietly) next to the cage, while the pig gets used to your presence. Loud noises will frighten the guinea pig, so hang out together when the house is quiet and no dogs or cats are around. Make physical contact for short periods. Do not grab and hold your guinea pig against its will. Once the pig accepts your hand in the cage, gradually and gently pet the guinea pig for a few seconds at a time. Try petting it behind the ears and on the top of the head at first.  Only after...


Reduce pain and swelling with ice. Rest. Get relief from over-the-counter painkillers.

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The cold will slow down the rate of swelling. It will also help numb it a little bit.  Use an ice pack or a bag of frozen peas wrapped in a towel. Don’t put the ice directly on your skin because this can damage your skin. On the first day, ice the fracture for 20 minutes per hour each hour during the day. For the next few days afterwards, use the ice every three to four hours. If you stay quiet your body will be able to direct more energy into healing. Resting will also reduce your chances of injuring yourself more.  If it hurts to move your arm, don’t. That is your body telling you that it is too soon. You may need more sleep while healing. Be sure to get at least eight hours. Being rested will also put you in a better mood and help you cope with the pain. These medications will also reduce inflammation. But wait 24 hours after the injury occurred before using these medications because they can increase bleeding or may decrease bone healing. Waiting 24 hours allows your body to begin healing naturally.  Take over-the-counter NSAIDs, such as ibuprofen (Advil, Motrin) or naproxen (Aleve, Naprosyn), if your doctor approves them. However, don't combine them or take more than recommended because they can cause kidney damage. Additionally, you may develop gastric ulcers if you use them long term. Follow the manufacturer’s instructions and your doctor’s orders. Do not take more. Do not give medications containing aspirin to children under 19. Consult your doctor if you have or have previously had heart disease, high blood pressure, kidney problems, stomach ulcers or internal bleeding. Do not mix these medications with alcohol or other medications including over-the-counter medications, herbal remedies, or supplements. Talk to your doctor if your pain is still unbearable. Your doctor can write you a prescription for something stronger.


Reduce stress Meditate Eat chocolate. Get enough sleep. Practice gratitude.

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. While you can never eliminate stress from your life completely, you can take steps to reduce the stressors in your life.  Learn to say "no." Don't say "yes" to that dinner with your friend when you know you'll be working late to meet a deadline or agree to take on another project when you're already swamped. Learn to distinguish between the things you "must" do and the things you feel you "should" do.  Change your situation. Are you a ball of stress by the time you arrive at work because traffic has you so frustrated? Find an alternate route, take the train, or see if you can start your day early to avoid the gridlock. Identify small changes you can make in your environment and everyday life to eliminate unnecessary stress.  Spend less time with people who stress you out. Maybe you can't eliminate these people from your life — it could be your mom or your boss or co-worker who stresses you out the most — but try to limit your contact with these people as much as possible. Tell your mom you'll call her once a week, but you're too busy to talk every day. Avoid a stressful coworker as much as possible. Find reasons to excuse yourself from his presence. . Mediation does not mean to sit with an empty mind. Instead, meditation is about witnessing your thoughts as they come and go, but not judging them. Doing this for a few minutes each day can significantly reduce your anxiety about things that could happen to you.  Try sitting in a comfortable spot and taking deep breaths. As you do this, imagine each of your thoughts is a bubble that floats out of you toward the ceiling and pops. Listening to a guided mediation can also help. Giving yourself a yummy treat is a wonderful distraction from your worries. In addition, chocolate has been shown to reduce cortisol (the stress hormone that causes anxiety symptoms). The compounds found in dark chocolate can actually improve your mood. If you chronically worry about your family, this may be easier said than done. However, if you regularly let yourself stay up late, you...


Reduce stress Sleep 7-8 hours every night. Stay connected with friends and family during the outbreak. Speak to a therapist if you have trouble controlling your stress.

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to keep your immune system healthy. Stress drains your immune system and leaves you more susceptible to illness. While this is a very stressful time and you’ll probably find it hard to relax, you have to do all you can to reduce your stress. This helps boost your immune system so your body can fight infections much more efficiently.  Try doing things to distract yourself from the news. Listening to music, watching movies, reading, or doing any other hobbies you enjoy can keep your mood up. Some good relaxing activities are meditation, yoga, and deep breathing exercises. Make some time in the morning and evening to do some of these de-stressing activities. Sometimes the best way to de-stress is turning off the news for a while. Checking for updates every minute will cause anxiety. Just get the news that you need and move on to other activities. Sleep deprivation makes you much more vulnerable to viruses, so make an effort to sleep through the night. Start winding down in the evening with relaxing activities like reading or taking a bath. Then go to bed early enough to get a full 7-8 hours of sleep to refresh your immune system.  You might have trouble sleeping because of anxiety about the virus. Taking steps to reduce your stress will also help you sleep better. You can also try some over-the-counter sleep aids like melatonin to help yourself sleep. Social isolation can make you feel anxious and stressed, which depresses your immune system. A good way to keep yourself grounded and calm is maintaining your social network. Speak to your friends and family regularly, even if you can’t see them in person. This will improve your mood and you’re your immunity up.  Video technology like Zoom or FaceTime are great ways to feel connected with people. Try doing a virtual meet-up with your friends to feel like you’re really having a gathering. Be honest with your friends and family if you’re feeling lonely or worried. Keeping your feelings in could cause more stress and affect your immunity. With so much going on in the...


Reduce stress. Sleep well. Don’t smoke.

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It might surprise you, but stress is associated with larger waist size. This is because it increases the hormone cortisol, which is associated with weight gain around the belly.  The other problem with stress is that it causes many people to overeat or reach for the snacks. Meditation and yoga are techniques that can help you reduce stress. People sometimes wonder why waist size is so much harder to shrink than it is to lose weight in general. This is because waist size is linked to the hormones of cortisol and insulin, not just diet. If you understand this, you will realize that reducing stress can be a key factor in shrinking your waist size. Experts suggest that insomnia is associated with weight gain, especially around the stomach. There are hormonal reasons for this.  You should aim to get about 7-8 hours of sleep a night. This will reduce hormone production and make your appetite decrease. Sleep is associated with increasing the human growth hormone that burns fat and builds muscles. Insomnia is associated with high stress levels, which also leads to production of cortisol, the hormone associated with larger waist size. Smoking isn’t just bad for your lungs, but it’s also a bad thing for your belly. So if you want to reduce your waist size, you need to put down the cigarettes.  Studies have found that smoking increases waist size. It's never a good idea to smoke in order to lose weight (as the cliche goes), but it's definitely not going to make you lose weight around the waist.


Reduce sugar consumption. Get more high-quality sleep. Reduce excessive stress Keep oils from your hair off your face. Exfoliate your skin Exercise for skin and overall health. Protect your skin with sunscreen. Ask about being prescribed acne medications. Reduce or eliminate consumption of dairy products.

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Too much sugar in your diet can contribute to acne. For clearer skin, stop eating foods high in added sugars, such as candy, baked goods, and soda.  Other foods with a high glycemic index, like white bread and white rice, should also be avoided. Try sugar-free substitutes instead or eat naturally sweet foods, like fruit. Sleep deprivation and stress can cause hormonal changes, which in turn can make your face more susceptible to breakouts. Aim for roughly 7-9 hours of uninterrupted sleep every night. Set up a consistent sleep routine, create a sleep-friendly space, and consult your doctor if you have recurring sleep troubles. in your life. There is an unproven but strong anecdotal link between stress and skin disorders, specifically stress and acne. It’s possible that the cells that produce sebum, which is the stuff that ultimately causes acne, become unregulated when a person experiences a lot of stress.  Find creative outlets for your stress. Some people detach from stressful situations by taking a walk. Others pour their stress out onto a canvas by painting. Try meditation techniques. Get comfortable, close your eyes, focus in on your breathing, and slowly expand your awareness of your body. Shampoo your hair regularly, since oils from your hair may cause acne. Also, if you have longer hair, tie it back away from your face. In addition, change your pillowcase every week. Oils from your hair transfer to the pillowcase while you sleep. . Get into the habit of exfoliating with an acne scrub product every week. When you wash your face with a gentle exfoliant, take care not to rub too hard.  Follow the product instructions or your doctor’s advice for how and how often to use an acne scrub. Exfoliating involves gently wiping away the top layer of dead skin cells that accumulate on the epidermis, clearing the way for a nice new layer of vibrant, acne-free skin. Regular exercise is a great option for getting your circulation going, and promoting circulation also helps keep your skin healthy and vibrant-looking. ...


Reduce the LCD's brightness level. Turn down the screen resolution. Avoid displaying white images, if your laptop has an OLED based display.

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If you use your laptop in a well lit area or outdoors on a sunny day, try setting it at two or three bars. The method for doing this will depend on your laptop make. Right-click on the desktop in Windows 7. Select the Screen Resolution. Turn down the resolution. OLED screens consume a lot less power displaying blank.


Reduce the amount of furniture in the room. Allow the windows to show clearly. Check that the bookshelves and trinket shelves are neat, dusted and tidy. Remove family photos, certificates, degrees, etc.

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Less is always more. You may even want to consider getting in stage furniture if your own furniture is looking shabby and worn. Furniture lined around walls makes a room seem smaller and cramped. Remove clutter from the area and shift furniture away. Clean the windows well. Pull back the curtains and lift the blinds to let in the light. Remove excess books from the room; this is not the time to prove intellectual prowess. from the walls. These are too personal and can hamper the buyers' ability to visualize themselves in your house.


Reduce the amount of safety stock you need to save money. Monitor your use of safety stock. Decrease variability in demand. Work to reduce lead time. Shift customer service targets. Implement an order-expediting process. Consider shifting to a make-to-order (MTO) or finish-to-order (FTO) production process.

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Having too much stock on hand will increase inventory costs, so it is ideal to run a lean supply chain. Remember: the goal is not to prevent all stockouts, but to balance customer service goals and inventory costs. Is the model performing as expected? If so, you should be using safety stock in about half of your supply cycles. If you are using safety stock less, you may be able to cut back on how much you hold. Demand tends to vary more than lead time and has a much greater impact on the safety stock equation. Smoothing out demand variability will allow you to hold less safety stock. Demand can be shaped through adjusting price, lead time, or the content of the products being produced. If lead time were zero, then you would need no safety stock, as product could be produced instantly upon demand. Of course, lead time can never be reduced to zero, but lowering it as much as possible is the best way to run a leaner business. This means both tightening your supply chains and your production processes. If a high level of customer service is not required — i.e. stockouts will not cause your business to lose customers — then you can adjust your Z-score downward to lower the amount of safety stock you need on hand. This process allows you to more rapidly produce or deliver goods in order to prevent stockouts. As a result, your company will not need to carry as much safety stock, which is particularly helpful when the stock in question costs a lot to produce, and thus costs more to carry in inventory. If your customers are willing to accept longer lead times, which is often the case for things they do not purchase regularly, then MTO will allow you to eliminate most safety stock, while FTO will allow for less differentiation in safety stock versus carrying finished inventory.


Reduce the cypress to ⅓ of its size in April if it is overgrown. Avoid cutting down to the leafless part of the branches. Cut the cypress down by ½ if it is still long after it regrows.

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Prune the cypress back in early spring so it has plenty of time to rebound before winter. Cut back all of the branches with loppers, keeping them even. Be careful to avoid cutting the branches too short. You can always trim them again when they grow back.  Scraggly, neglected, and giant cypress plants often benefit from severe pruning. If you missed trimming your cypress the year before, you may need to prune it this way. Severe pruning is risky if you take it lightly. Dig into the plant’s foliage to find the bare wood on each branch. If you cut to this point, which is below the last leaf on the branch, the cypress will not be able to grow back.  If you cut the branches too short, you may start seeing bare spots. These spots cannot be fixed, so be careful! Cutting the top too short can kill older or slow-growing cypress plants. Give the cypress time to thicken again after reducing it to ⅓ of its original size. It will then have a better chance of surviving if you need to cut it back again with loppers. Be careful, since you will have a higher chance of cutting the cypress down to bare wood this time. Reducing the cypress a second time is rarely necessary and should be done only if your cypress is in bad condition.


Reduce the heat. Let the curry simmer until it reduces. Add water if your curry gets too thick.

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If your curry doesn't adequately thicken during the normal cooking time, switch the heat to a simmer. Let the curry simmer over the heat while you keep an eye on it. Keep the curry uncovered while it simmers. As the curry simmers, you can expect it to reduce. Stir the curry as it reduces to test the thickness. Let the curry reduce until it's as thick as you want. Time varies greatly depending on the type of curry, so keep an eye on your curry as it thickens. It may reduce in a few minutes or it may need 10 to 20 minutes to thicken. Sometimes, curry can reduce too much when simmering. This may result in a curry that's too thick. Simply add a little bit of water at a time in this case until your curry gets to the right consistency.


Reduce the number of processed foods you eat. Replace soft drinks and alcohol with water and tea. Fill your plate half full with produce. Eat a healthy breakfast that is between 300 and 600 calories. Keep a food diary.

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Focus on cutting out sugary foods and processed grains. Most sugar-filled drinks are between 150 and 300 calories. These are considered "empty" calories, because they have few nutrients. The other half should be split between lean protein and whole grains. It is necessary to keep your metabolism from slowing down and storing more fat in your midsection. Reduce what you eat by between 100 and 500 calories, reducing less on the days when you have a long workout. Most doctors agree that losing weight and keeping it off require small diet changes and reductions that you are committed to, rather than drastic diets.


Reduce the redness of the pimple by holding ice against it. Kill bacteria that might be causing the redness and inflammation with a 5% tea tree oil mixture. Reduce the infection and inflammation by applying acidic home remedies. Use garlic to promote healing. Use astringent substances like baking soda or toothpaste to dry out the pimple. Nourish your skin with a cucumber mask.

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This will reduce the swelling and inflammation.  Wrap a piece of ice in a thin cloth and hold it against the pimple until it starts to looks smaller, less red, and is less sore. For best results, first wash with warm water to open the pore and remove any dirt, oils, dead skin cells, or bacteria. Then apply the ice to close the pore. Tea tree oil has antiseptic properties.  Make a solution of one drop tea tree oil to 19 drops water. Use a sterile cotton ball to wipe it over the pimple. Wash it off after 15–20 minutes. If you have sensitive skin, do not use tea tree oil because it may cause irritation. Side effects include contact dermatitis and rosacea. This will kill bacteria and help dry out your skin.  Apply a 1:3 dilution of lemon juice, lime juice, or apple cider vinegar to the pimple using a sterile cotton ball. If the pimple is open, it may sting a little.  These substances are similar to the alpha hydroxyl acid that is in some acne medications and they can help unclog pores. Garlic has antiseptic properties which act against bacteria and it contains sulfur which will aid healing. Cut a garlic clove in half or mash it to create a paste. Rub it on the pimples and allow it to work for about five minutes. Then wash it off with warm water. They will remove excess oil from your skin and help exfoliate.  Make a paste of three parts baking soda to one part water. Dab it onto the pimple and let it dry. Once it dries, wash it off. Dab a drop of toothpaste onto the pimple and let it dry. After it is dry, wash it off. Raw egg whites may have similar effects, helping to draw out oils, unclog pores, and reduce inflammation. Apply raw egg whites to the problem areas and allow it to dry before washing it off. The proteins and vitamins will also be nourishing for your skin. Cucumber is rich in potassium and vitamins A, C, and E and will help heal your skin.  Grind up a cucumber into a wet paste. Apply it as mask and let it dry for 15 minutes. This will give the nutrients time to soak into your skin. Wash it off with...


Reduce the weight of the car. Upgrade to a free-flowing exhaust system Use test piping. Upgrade to a free-flow aftermarket air filter. Research turbocharge and supercharge options.

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One of the easiest things that you can do right now to increase the horsepower is to make your vehicle as light as possible, which allows your vehicle accelerate better. Remove unnecessary clutter from your car, and strip it down as much as possible for optimum performance. . Upgrading to a high-performance exhaust system can increase your horsepower by a measure of five to 10 on some natural aspiration vehicles, while vehicles with an additional supercharger can pick up much more. It's a common misconception that oversized piping negatively affects back pressure, resulting in a loss of low-end torque and power. In truth, most engines prefer the most free-flowing system, in terms of intake, header and exhaust. Research "cat-back" systems for purchase, also sometimes called "test piping." These systems run from your catalytic converter to the end of the exhaust piping, increasing horsepower. The installation kit is generally several hundred dollars, but you could save on the price by shopping around and doing it yourself. Measure the diameter of the pipe that comes out of your catalytic converter, and replace with larger exhaust piping. You can pay to have this installed at the shop, or you can do it yourself by cutting the old exhaust piping and leaving a few inches to weld onto. If you do, position the new system in place and weld or clamp it to the spot you just cut. Reinstall the hangers that you removed. It's also a good idea to buy a free-flow air filter that fits your car and install it to slightly increase your HP. It's not a big change, but it's a good way to ensure that your vehicle is performing at the highest-possible level.  Open the hood, locate the air filter housing, and remove it. Unscrew clamps or screws, taking care to avoid getting any contaminants into the filter housing. Remove and discard the old air filter. Clean the inside of the box with a damp cloth and insert your new, free-flow filter. Be aware the many aftermarket air filters will actually allow greater particulate matter to pass...


Reduce water and fertilizer 6 weeks before the first frost. Stop cutting roses in early fall to let hips and seed pods develop. Wait until the roses are dormant before you start pruning. Prune back any long canes to about 5 ft (1.5 m).

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This is a popular technique among rose gardeners, known as “hardening off.” Reduce the water by half and stop fertilizing altogether to help prepare your roses for the cold weather. The reduction will help thicken their plant cell walls, giving them a purplish cast. You can look up your first and last frost dates by entering your zipcode at https://davesgarden.com/guides/freeze-frost-dates/#b. Don’t deadhead or clip any blooms, starting around August, in order to let the plant naturally harden off. Your roses should start developing tough growth-like hips and seed pods, which will help the plant last the winter. In the Southern Hemisphere, early fall occurs in March. Wait until most or all of the leaves fall and the canes turn a bit off-color. Once the temperature has consistently stayed around 20 °F (−7 °C) for 3-4 days, you can prune and start preparing to winterize your roses. With your clean, sharp pruning shears, make a cut at a 45° angle. If you can, try to make your cut about 0.25 in (0.64 cm) above an outward-facing bud. Pruning back the canes will prevent them from rocking and breaking in the wind.  You should also remove any dead or damaged stems or branches at this point, but be sure not to clip back any other healthy growth. You can cut the rose bushes down as much as 8–12 inches (20–30 cm) above the ground. While optional, trimming them this short may keep your roses looking neat.


Reduce your body fat percentage. Lower your sodium intake. Build muscle. Amp up the cardio. Drink water. Eat less carbs. Safely consider diuretics. Try supplements.

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Having veins that bulge like a body builder's comes down to body fat percentage. The veins that will pop out are surface veins. The less padding you have between your skin and your veins, the more prominent your veins will be. Eat a diet focused on getting lean by decreasing your body fat.  Below 10% body fat for men should result in most major veins being visible. The lower your body fat, the more visible your veins will be, especially in hard to see places like your abs.For women, the body fat percentage should be around 15%.  To get this percentage of body fat, eat clean. That means loads of fresh vegetables and lean protein while skipping junk foods, soda, and dessert. Sodium causes you to retain water. When your body is retaining water, your skin puffs up, obscuring your veins.  Keep away from the processed foods and pretty much anything you haven't made yourself. Odds are if it's prepared outside of your kitchen, it's been doused in salt. Currently, 2,300 mg of salt is the upper limit daily recommendation. That's just one teaspoon of salt. The Institute of Medicine and the American Heart Association suggest 1,500 mg of sodium per day. To make this manageable, buy fresh and use herbs and spices to jazz up your palette. To build the kind of muscle that yields protruding veins, you need to focus on serious muscle building strategies. These muscles don't come from 3 sets of 10 reps that most people suggest for workout routines. Serious muscle building comes from 3-5 reps at a heavy weight. Start by doing 6 sets of 5 reps, but increase the weight you are lifting by 25%. Muscle needs to exert force to grow. Cardio is an excellent way to burn fat and get lean. High intensity interval training (HIIT) works great for this. HIIT workouts are when you do super high intense bouts of cardio with rest in between for 20-30 minutes. Examples of HIIT are cycling between short intense bouts of speed and rest or completing 10 100-yard sprints with 60 second rests in between. Drinking enough water keeps you hydrated and...


Reduce your caffeine intake. Take a sleep supplement. Exercise regularly. Stick to a sleeping schedule. See a doctor.

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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...


Reduce your calorie intake. Increase your fiber intake. Choose lean proteins. Start meals with soup. Don't buy into belly-fat-busting food myths.

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If you want a flatter stomach, you need to reduce your body fat, and you do that by burning more calories than you consume.  Reducing your calorie intake will cause your body to turn to its internal fuel reserve — the fat you are seeking to eliminate.  In basic terms, one pound of fat equals roughly 3,500 calories.  This means, generally speaking, that you need to burn 500 more calories per day than you consume in order to lose a pound a week, which is considered a healthy weight reduction rate. When you’re trying to reduce your calorie intake, it’s important to make each calorie count by choosing low-calorie, high-nutrition foods like vegetables, fruits, and lean proteins.  The tables available through the Mayo Clinic provide examples of how making some relatively simple food “swaps” and portion alterations can help significantly reduce your calorie intake. Fruits, vegetables, beans and legumes, and whole grains not only offer an array of nutrients, they are also high-fiber foods that can help your weight-loss regimen in several ways. The recommended daily intake for fiber depends on your age and sex; refer to this table to figure out how much fiber you need.    Some people associate fiber with bloating and therefore advise against it when seeking a flatter tummy.  In reality, though, fiber helps flush out your system, which can help reduce a bloated appearance. Fiber does, however, provide a more lasting feeling of fullness, which can help you reduce your daily calorie intake. Lean proteins like fish, poultry, and low-fat dairy products offer beneficial nutrients without excess calories or unhealthy fats.  They can also help supply you with the energy you’ll need to keep up an active exercise regimen, which is also an important component of achieving a flat stomach.  Packed with protein and low in carbohydrates and overall calories, eggs can make an excellent breakfast option to help jump-start your day. There is also evidence that dairy proteins help increase satiety (your feeling of fullness), which may...


Reduce your calories gradually. Vary your daily calories while reducing your overall average. Eat small meals more often. Eat breakfast. Drink plenty of water.

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Jumping straight into a low-calorie diet is a shock to your system. When you go cold turkey, your body has no idea what's going on — so as a protective measure it clings onto your fat stores. Instead, ease your body into the diet by cutting your calories gradually. Set a reasonable daily calorie goal that you can reduce to gradually. It might be 1,200 or 2,200 depending on your individual factors. Seek advice from your doctor, nutritionist, or dietician for guidance tailored to your needs. Your body may adjust to a lower but steady calorie intake, meaning it won't draw from your stored fat. To keep your body guessing and your metabolism up, try switching between higher and lower daily calorie intakes. This might help avoid that dreaded weight-loss plateau and improve your willpower.  In other words, if you do a low-calorie diet all the time, your body may adjust its metabolic rate so you don't lose too much fat. But if you keep it on its toes, it won't be able to regulate your fat stores as effectively. This plan should still be paired with lowering your average daily intake gradually. Ask a doctor or nutrition expert you trust for their take on this type of diet plan. In simple terms, eating spurs your metabolism — the process by which your body turns food into energy. Eating more often, then, may kick your metabolism into a higher gear more times per day (e.g., if you eat six times a day, you get six “spikes”). But, you must make sure that eating more often does not also mean eating more; it's essential that you reduce your overall average daily calories.  Look for hunger-busting snacks rich in protein, healthy fat and fiber. Try a tablespoon of peanut butter on celery, almonds and an apple, or a tablespoon of hummus with sliced veggies. Try setting a rough schedule, such as eating every two to four hours. Burning fat is all about keeping your metabolism churning. And when you've been snoozing all night, it's safe to guess that your metabolism has been snoozing too. So get up, brush your teeth, and eat...


Reduce your daily calorie intake. Limit your sugar intake. Eat less carbs and increase your protein intake. Avoid dairy products like milk, cheese and yogurt. Monitor your calorie intake to look for ways to improve your diet and prevent bad eating habits.

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Calories are the energy currency for your body, but if you consume too many calories, your tissues will store more fat and this could result in obesity or weight gain. So focus on eating foods that have a low calorie intake and take longer to digest, like leafy green vegetables and fruits, as well as lean proteins and foods that contain less artificial sugars. Research data suggests that eliminating sugar from your daily diet can decrease your calorie consumption by almost 20-40%.  Replace sugary drinks like soda with water or green tea. Green tea stimulates your metabolism and has anti oxidants that are very good for you. It is also important to make sure you drink at least eight glasses of water a day. Replace sugar in your coffee with Stevia, which is made from a South American plant and tastes sweet but contains no sugar or calories. You can also try natural sweeteners like cinnamon or honey.  Avoid all artificial sweeteners, including Splenda. Read the packages of food items to ensure they do not contain corn syrup or high fructose corn syrup. Keep in mind alcohol is actually very high in sugar, so avoid drinking alcohol to keep your sugar intake down. While carbohydrates are a primary source of energy for your body, a higher intake of simple carbohydrates like baked goods, candies, and cookies can significantly affect your metabolism in all the wrong ways. Carbs in the form of grains like breads and pastas can also lead to weight gain and a drop in your blood sugar, resulting in lethargy and a lack of energy. So look to minimize your consumption of these foods.  Switch from bread and pasta to healthier grains like brown rice or quinoa. Replace sugary desserts of baked goods with naturally sweet foods like fresh fruit. Increase your protein intake in the form of lean meats like turkey or chicken, instead of fatty beef or pork. Ideally, you should be eating four servings of protein a day. A serving is 3-4 ounces or about the size of your fist. Good sources of protein include eggs and fish, especially...


Reduce your electricity consumption. Use renewable energy sources. Limit your vehicle emissions.

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Burning fossil fuels to create electric power emits nitrogen into the air. This nitrogen is deposited back onto the land, leading to both soil and water pollution. To reduce your electricity consumption, turn off and unplug devices and equipment you aren’t using, such as televisions, printers, tablets, and computers.  Turn off lights in rooms you’re not in and use LED bulbs rather than fluorescent or incandescent bulbs. Select energy-efficient light bulbs and appliances, like washing machines, refrigerators, and air conditioning units. Use a programmable thermostat and keep the temperature between 77–80 °F (25–27 °C) in the summer and 64–68 °F (18–20 °C) in the winter. Solar, wind, and hydroelectric power are better for the environment than burning fossil fuels for energy. Call up your power company and see if you can purchase your electricity from renewable sources. Or, install solar panels or a wind turbine to power your home and/or office! In many cases, you can receive a tax credit for using renewable energy sources. Vehicle emissions contain a lot of nitrogen which pollutes the air, water, and land. Burning gasoline also contributes to land pollution since drilling for oil releases contaminants into the soil. Rather than driving everywhere you need to go, carpool or take public transportation. If your destination is close enough, ride your bike or walk. Flying also contributes to pollution. Try to consolidate or limit your business trips and vacations so as to reduce the number of flights you take each year.


Reduce your experience of disappointment. Live as someone who questions everything. Be willing to lose the potential bliss of optimism / ignorance. Risk denigrating others with disapproval. Decide if cynicism helps or harms.

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While cynicism is in many ways born out of disappointment, it can also be a way to avoid the experience of it.  Essentially, if you always presume the worst, it is very difficult to be disappointed.  Few experiences can be more crushing than having a hero exposed as a charlatan, or having someone you seemingly know and trust be revealed as a huckster.  By removing expectations that someone is acting honorably or honestly, the chance of disappointment is also removed. This is akin to the notion of avoiding heartbreak by never allowing oneself to fall in love, and can be equally questioned as a worthwhile way to go through life. As many a TV drama can attest, a cynic can make a fine detective or investigator.  By presuming ulterior motives and hunting for hypocrisies, a cynic is unlikely to live an “unexamined life.”  Cynics have been known to question everything from religious belief to, in Diogenes’ case, the need to carry around a drinking cup when two cupped hands can do the job just fine.  Only by constant questioning, a cynic would say, can one approach essential truths, or at very least determine the best of several bad alternatives. Living without beliefs to cling to, however, can feel like being adrift at sea without a life raft. Some cynics think of themselves as “sorely-disappointed” idealists with a “fatal love of virtue.”  Replacing hope with doubt may provide a clearer picture of the world as is, but the loss of those “rose colored glasses” can make looking around much more difficult. From Diogenes’ days of living in a barrel to the present time, no one said being a cynic made life easier.  The truth hurts. Speaking of the truth hurting, not everyone is prepared to hear a cynic’s criticisms, nor are all cynics capable of or even concerned with sharing these views without causing hurt.  While a cynic gets to enjoy exposing a fraud, putting a poseur in his place, and mocking the superficial blowhard, the price can be many awkward confrontations and probably some broken relationships. The life of a...


Reduce your exposure to irritants. Exercise on a routine basis. Maintain a healthy diet. Drink plenty of water. Try not to breathe cold air. Keep up with annual vaccinations. Join a support group.

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One of the single biggest steps you can take to prevent emphysema (or slow the progression if you’ve already been diagnosed with the condition) is to stop smoking. Smoking tobacco (or marijuana) subjects the lungs to irritants that have a long-term, detrimental effect on your lungs. Other irritants that can progress the disease include air pollution and manufacturing fumes.  If you are addicted to tobacco, then you may have much more success in stopping smoking by looking into over-the-counter or prescription cessation medications. You can also make other lifestyle changes that help break your mental addiction to smoking. Find other information about smoking cessation at How to Quit Smoking. Ensure that you change your furnace and air conditioner filters regularly to help reduce irritants in your home as well. Begin slowly, but find a regular exercise routine that gets your heart rate up. Exercise can slow the deterioration of your lungs and increase your lung capacity. Try a cardio routine that includes walking, jogging, jumping rope or low-impact options like cycling and water aerobics. Don’t push yourself too hard at first since the exercise will make it even harder for you to breathe, especially initially before you begin increasing your lung capacity. A healthy weight places less stress on your lungs as you breathe. A healthy weight also makes you less prone to respiratory infections that can complicate your condition. Maintain a healthy diet that avoids simple carbohydrates (sweets) and trans-fats or saturated fats (butter and fried foods).  Some people living with emphysema have found that diets with more monounsaturated or polyunsaturated fats (the "good" fats) and fewer carbohydrates make it easier to breathe. See a professional dietician before attempting to later your diet in this way. You can find more information on developing better eating habits at How to Eat Healthy. In addition to its other health benefits, drinking plenty of water will help thin the excess mucus associated with emphysema,...


Reduce your intake of high-calorie foods. Eat a lot of protein.  Consider creatine

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When you're training a lot, you need to make sure you get plenty of calories for energy, but eating too much can create a layer of fat on your body that will obscure the muscles you're working so hard to build.  Choose vegetables, fruits, and whole grains. Drink plenty of water to keep your body hydrated and ease your hunger pangs after working out. Protein helps build muscles, so it's recommended that you eat 0.8 g of protein per pound of body weight while you're training.  Eat poultry, fish, beef, pork, eggs, nuts, seeds, Greek yogurt, cottage cheese, milk, and other sources of protein to build your muscles. Beans, leafy greens, tofu, and other vegetarian sources of protein are also good choices. . Creatine is an amino acid naturally produced by the body to build big, strong muscles. Many bodybuilders take creatine supplements to help them achieve their training goals. Although it isn't approved by the FDA, creatine is considered to be safe when taken in 5-gram doses.  Choose a powdered creatine supplement that can be mixed with water and ingested several times a day. After an initial "loading" period during which you drink high amounts of creatine to build it up in your body, taper off to a maintenance dosage.


Reduce your intake of sweets, animal products, and refined carbohydrates. Eat more fruits, vegetables, and whole grains. Look up foods you're not certain about. Cut down on tobacco and alcohol. Be skeptical about specific food claims.

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Your doctor should be able to recommend a diet more specific to your needs, as there is no single perfect diet for people with high blood sugar or diabetes. However, if you have high blood sugar, it is usually a good idea to lower the amount of meat, dairy, white bread, white rice, potatoes, and sugary foods you consume. These foods and other foods high in fiber and moderate in fat are recommended for people with high blood sugar. Whole grains may not be appropriate for every person with high blood sugar, so consult your doctor before making them a major part of your diet.  Fresh apples, dried apricots, or peaches canned in juice or water are good choices. Avoid canned or frozen fruits that have added sugar.  At least 3 cups (700mL) of raw vegetables or 1.5 cups (350mL) cooked vegetables every day are recommended. Try artichokes, cucumbers, or salad greens. Fresh vegetables are better than frozen or canned ones, which sometimes have added sodium.  Oatmeal and barley are especially good whole grain options for most people with high blood sugar.  Note that eating too many carbohydrates can increase your blood sugar and cause obesity. If you are not certain whether a food is harmful, ask a doctor or look up the food on a glycemic index, which gives a rough idea of its effect on blood sugar (but not its overall healthiness). "High glycemic" foods with a Glycemic Index rating of 70 or above should be avoided if you have high blood sugar. Replace these with "low glycemic" foods (GI rating 55 or below), such as the foods recommended above. Foods with a rating between 55 and 70 have a "medium" rating, and can be eaten in low to moderate amounts depending on your needs. If you use these substances daily or imbibe them in large quantities, you could be seriously affecting your body's ability to produce insulin, which breaks down sugar in your bloodstream. If you are trying to quit smoking, realize that products containing nicotine may cause similar effects. Nicotine patches or gum may be used as a temporary...


Reduce your own screen time. Remove the TV from the master bedroom. Turn off the screen when you’re not watching. Pursue interesting hobbies of your own.

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Inspiring your kids to develop healthy habits starts with you. Cut back on the amount of time you and your spouse watch TV, and your kids won’t think it’s quite so unfair when you ask them to follow suit.  It may be wise for both parents to sit down together and decide how much screen time is appropriate for the entire family. Your "screen time" covers all devices, such as phones, tablets, and computers. Make sure you are reducing your time on all these devices to model healthy habits for your kids. It’ll look like you’re cheating if you have access to the TV at all times. If you want to really make things fair and square, remove the TV from all bedrooms, yours included. Screens (including tablets and laptops) should only be available in common areas like the kitchen or family room. For many families, TV is like the soundtrack to their lives. If the TV in your home pretty much never gets turned off, start turning it off once your program is over.  Aim to be more intentional about your TV use. Think about which programs you like the most and watch only those. Press the “Power” button afterwards. The same goes for tablets and smartphones. Power these devices off when you are having family time or whenever you're not intentionally using them. The ultimate goal for most parents is to encourage their children to do more positive activities like hobbies or sports. Be a good role model by following your own guidelines. If you expect each child to get involved in some sort of activity, the parents should do the same. Think about hobbies you used to enjoy when you were younger. You can try needlepoint, gardening, basketball, or painting.


Reduce your risk of injury by warming up. Stretch your calves. Stretch your thighs.

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This part of the program requires that you mark off a distance of 50 yards (45.7 m). This can be done with flags, cones, even household objects. Do the following three warm up jogs:  Jog the 50 yards (45.7 m). Jog slowly and easily to allow your muscles to engage. Jog sideways. Start with your knees bent and side step your way across the 50 yards. At 25 yards, turn around so that you are leading with the other leg. Keep your hip, knee, and ankles in a straight line while you do it. Jog backwards. Land on your toes while you run backwards. Keep your knees slightly bent so that they will not lock. This will warm up your hip extensors and hamstrings. Your lower legs need to be strong and flexible so that you can jump and turn safely during games. Stretching them will increase your flexibility and reduce soreness after the work out. If you have not done other warm up exercises, walk quickly for five to ten minutes to do so. Your muscles must be warm when you stretch or you risk injuring them. When you stretch always hold the position for approximately 30 seconds without bouncing. Keep breathing. You should feel the stretch but it shouldn’t be painful. Stand with one foot slighting in front of the other. Keep the heel of the back leg on the ground while you slowly reach down towards the ground. You should feel a stretch in the calf of the back leg. Repeat this twice for each leg holding it for 30 seconds each time. Your thighs are important for jumping, landing, and pivoting during basketball. You have several muscles in your thighs which you can stretch individually.  Stretch your quadriceps. Hold onto the side of a building or tree while doing this. Bend your leg on the opposite side so that your heel is near your backside. Use your free hand to hold your ankle. Your knee should be pointing to the ground and should not go out to the side. Do this twice for each leg, holding it for 30 seconds. Stretch your hamstrings. These muscles are on the back of your thigh. Sit on the ground with one leg bent so that the...


Reduce your stress or anxiety. Drink more water. Eat something easily digestible. Stand up slowly. Get more sleep. Avoid head trauma.

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High levels of stress can cause changes in breathing rates and hormone levels, which can lead to dizziness or feelings of light-headedness and nausea. Certain anxiety disorders, such as panic attacks or various phobias also cause dizziness. As such, reduce the stress and anxiety in your life as much as you can by communicating your feelings and trying to resolve relationship conflicts. Becoming less overwhelmed may reduce your dizzy spells.  Sometimes a change of job, reduced hours, a different schedule or working more from home can reduce stress and anxiety issues. Natural stress-relieving practices you can try at home include meditation, yoga, tai chi and deep breathing exercises. Watching how-to videos online before you start can be helpful. Acute or chronic (long term) dehydration is also a common cause of dizziness, especially light-headedness. If your body doesn't contain enough water — due to either vomiting, diarrhea, fever or not drinking enough on a hot day — then your blood becomes a little thicker and your brain doesn't get the oxygen it needs, which can lead to dizziness. Furthermore, dehydration also leads to overheating (hyperthermia), another common cause of dizziness. As such, focus on drinking more water, especially on hot and humid days, and see if that positively impacts your dizziness.  Aim for about 8 eight-ounce glasses of water per day (64 ounces total) if you're physically active or outside on hot days. Avoid drinking alcohol and caffeinated beverages such as coffee, black tea, soda pop and energy drinks. Alcohol and caffeine are diuretics and make you urinate more often than normal. Another common cause of dizziness, light-headedness, headaches and overall lethargy is low blood sugar levels. Low blood sugar (hypoglycemia). Low blood glucose (hypoglycemia) is a common problem for diabetics who take too much insulin or people who skip breakfast and get too busy to eat the rest of the day. Your brain needs adequate glucose in the blood to function properly. As such, consider changing...


Reduce your stress. Maintain good posture. Get enough rest. Avoid smoking. Avoid drinking alcohol too much or too often. Be proud of your age.

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Sure, "don't worry, be happy" sounds clichéd, but it basically means try to live life stress free. The less stress in your life, the less wear and tear you will have mentally, which will in translate into less wear and tear on you physically. Have you ever seen a friend go through a rough time and they look weathered and aged beyond their years? We all go through tough times but how we handle them makes all the difference. Try to always get enough sleep and relaxation. If life seems overwhelming try meditating and clear your mind, most troubles are only temporary.  Doing yoga is a fantastic way to reduce stress, live in the moment, and take care of your body. Unfortunately, some things will always be bound to stress you out. You can't avoid stress completely. But working on having a positive attitude and a foolproof game plan for tackling stress can go a long way in helping you deal with it. Laugh as much as you can. Adding laughter to your life can help you reduce stress and to look and feel younger. Keep your back straight and your head up, and not only will you feel better and more ready to tackle your day, but you'll also look younger in the process. The next time you feel like slouching over or hunching over, think about how much older that will make you look and feel. It's all in the attitude -- if you're maintaining great posture, you will look more energetic and ready to tackle your day, and you will start to look and feel younger in no time! This goes for sitting down, too. You should keep your spine straight whether you're sitting or standing. Though every person needs a different amount of sleep, sleeping for at least 7-8 hours a night should begin to give you the rest you need to feel alert and to look rested. You don't want your face to look puffy or your skin to look saggy because you've barely slept. Not getting enough rest will make you want to hunch over, and to be less likely to maintain other healthy habits. As you get older, your body will show signs of tiredness more easily, so you should...


Reduce your sugar. Replace coffee with decaf coffee or herbal tea. Eat fruit in the morning. Have a glass of water. Have energizing foods.

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Reduce the amount of sugar in your diet throughout the day. Refined sugar can actually sap your energy and make you more tired. You can get the fuel your body needs by sticking with complex carbohydrates rather than the refined sugar. Complex carbohydrates are found in whole grains, legumes, beans and vegetables, especially starchy vegetables such as potatoes, winter squash, yams, and sweet potatoes. Sugar is a main source of fuel for the body. If you overdo it, you put yourself at risk for diseases such as obesity and diabetes. You can crash after a sugar rush, and those crashes are bad for your body and bad for your brain. It sets you up for needing more sugar to get yourself going again. That vicious cycle can cause fatigue and tire you out. Simply replacing your morning cup of caffeinated coffee with a cup of decaf coffee or herbal tea can help you to wake up. Try to wake up with a hot cup of herbal tea instead of coffee. For some extra wake up help, add some lemon. Sweeten the tea with honey to avoid refined sugar. Try the following flavors:  Peppermint tea is a great drink to use to wake up. The scent and taste help energize you. Use peppermint tea bags or use a heaping teaspoon of dried herb per cup of tea.  Ginger tea is used in many cultures instead of coffee for that first cup in the morning. Ginger is a mild stimulant and can help energize you. You can use ginger tea bags or use a heaping teaspoon of finely chopped fresh ginger per cup of tea. Start your day off with fruit. Not only is this a healthy way to start your day, but it will also help wake you up. The following fruits are filled with vitamins, minerals, carbohydrates for energy, and antioxidants to release the energy. Try a bowl, eat a piece of, or drink the fresh juice of any of the following:  Apples Bananas Cherries Grapefruit Blueberries Peaches Plums Nectarines Pineapple A cold glass of water can wake you right up in the morning and give you some energy. Dehydration can make you less alert in the morning. Drinking an eight ounce...


Reduce your utilities bills. Reduce your water bill. Lower your healthcare expenses. Eat seasonally Don't shop for groceries every week. Find a cheaper home.

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Lowering your electric and gas bills doesn't mean living in a dark and cold house. By making a few changes, you can still live comfortably while reducing your power and heat consumption and saving money on your bills. For example, try setting your thermostat as low as is comfortable in the colder months and wearing more clothing indoors to save money on heating costs.   Never leave the thermostat on at all unless you are home. In addition, never leave energy-guzzling electronics like televisions plugged in when not in use.  In some cases, more drastic steps like investing in better windows and insulation for your home can save you a good amount of money each month. You can lower your water bill by simply changing a few of your habits. For example, try only running dishwasher and washing machine when they are absolutely full. You can also practice taking "navy showers," where you only run the water to wet yourself and rinse, leaving the water off while you soap up and cleanse.   You should also thoroughly inspect all of the pipes and fixtures in your house for leaks, no matter how small. Even a tiny leak can add up to a lot of lost water, and increased cost, over months or years. Additionally, you can invest in low-flow toilets and showers to save even more on water bills in the long run. Healthcare is another one of those costs that can seriously eat up your budget. By making a few simple changes, though, you can drastically cut your healthcare expenses while still maintaining your health. For example, consider:  Switch to generic versions of drugs you are taking. Ask your doctor for a discount on visits or procedures. Seriously, 61 percent of people got one when they asked in a recent study.  Listen to your doctor not just on medication advice but also health living advice. Shop around for drug prices at different pharmacies. If you are healthy and visit the doctor rarely, consider switching your health insurance to a high-deductible plan. This will cost more when you visit the doctor, but monthly premiums...


Reduce, reuse, and recycle goods whenever possible. Conserve fuel by taking public transportation or bicycling weekly. Plant a tree Use solar power in your home to supply your own electricity.

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We all live in natural ecosystems, and protecting your local environment is an integral part of contributing to society. Recycle plastics and try to use less plastic in general. Always make sure to throw recyclable materials (e.g., drink and food containers) in recycling bins rather than trash cans.  For example, if your clothes are wearing out, mend them rather than trashing them. Or, donate the worn clothes to a local branch of the Salvation Army or other charity. Also avoid buying materials that aren’t biodegradable, like Styrofoam. Driving alone in a vehicle wastes fuel and contributes to polluting the environment. Try to conserve fuel as much as possible by carpooling or riding a bike instead of driving a car. Or, take public transportation like a bus or train to work to help cut down on the amount of fuel being burned in your city. When you reduce your carbon footprint and help preserve the environment, you’ll also help the health of people in your community. in a local public area to help clean the air. Not only will planting a tree enhance the beauty of your neighborhood, it will also make the environment a little healthier. You can purchase saplings at a nearby plant nursery or garden center. Plant the tree in spring at the beginning of your local growing season.  If you’d like to plant a tree in a public park (or another city-owned area), you’ll need to contact city hall and fill out the necessary paperwork. If you’re so inclined, you could also do a little research to find out what types of trees are native to your area. Rather than getting your home’s electricity from large electric companies that burn fossil fuels and pollute the atmosphere, you can supply your own with solar panels. Solar panels can be attached to the roof of your house and can generate enough power to supply 100% of your electricity. If you’d like to purchase solar panels, check at large home-supply stores. You can also reach out to local contractors to do the actual installation.


Reef while you are still docked for best control. Stay attuned to signs that reefing may be needed while underway.

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If there’s any hint of stormy weather, shorten the mainsail before you set out. It’s easier to unreef, or let the mainsail out, if the weather threat recedes than it is to reef while sailing in the midst of high winds.    Watch wind speeds. Reef when gusts become frequent or wind speeds increase by more than 5 knots.     Be sensitive to shifts in barometric pressure, changing cloud patterns and other weather signals.     Reef deeply. Shorten the sail as much as possible the first time. Again, it’s easier to let it out than it is to reef twice.


Reel in the line. Hold the reel properly. Turn the rod so the reel handles point up. Press the reel spool release button. Bend your casting arm. Sweep the rod forward until it reaches eye level. Press down on the reel spool with your thumb to stop the bait when it reaches the target.

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Reel the line in until your bait or lure is 6 to 12 inches (15 to 30 centimeters) from the rod tip. If you have a sinker or bobber attached to the line, it should be 6 to 12 inches from the rod tip instead. Grip the rod behind the reel with your thumb resting over the reel spool. Baitcasting rods are designed the same as spincasting rods, and as with spincasting rods, most fishermen cast with the same hand they retrieve with, so if you prefer to hold the rod behind the reel when you retrieve, you'll need to switch hands when you cast. You may want to rest your thumb at a slight angle on the spool instead of pressing the very flat of it on the line. This will give you more control over the flow of the line during the cast. As with spincasting gear, this lets you use your wrist when you cast. If you cast with your opposite hand, the handles should point down. Baitcasting reels made since the 1970s have a mechanism to disengage the reel spool from the handles so they don't turn during the cast, allowing for longer casts. The first such models had the button on the side of the reel; most models today feature a release bar behind the spool that you press with your thumb when you rest it on the reel spool. You need to bend your casting arm at the elbow so that the crook of your arm begins to approach a right angle. As you do, raise your rod until its tip goes slightly past vertical. This will give you the correct positioning to send the line out. This is about 30 degrees above horizontal, or the "10 o'clock" position. As you do so, lift your thumb off the reel spool enough so that the weight of your bait or lure pulls line off the spool as it is propelled toward the target. If you are casting with a long-handled baitcasting rod of the kind used in saltwater fishing, you'll want to use your opposite hand as a fulcrum from which to pivot the rod as you cast. This is similar to pressing the button on a spincasting reel to brake the line; however, not applying your thumb soon enough leads to the spool continuing to...


Refer to the figure in your text. Place the citation underneath the graph. Provide a brief description of the graph. Begin your citation information. List the volume's name, then the page number in parentheses. Follow with author, date of publication, location, and publisher. End with copyright information for the graph if you plan to publish the paper.

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You should not include any figure that you don’t mention in the text. Always refer to the figure by its number, not wording such as “the figure above” or “the figure below.” For example, you could write: “As seen in Figure 1, tomato consumption has risen sharply in the past three decades.” Label the graph or chart “Figure X.” Italicize this part.  Figures should be numbered in the order they appear; your first graph or other illustration is Figure 1, the second is Figure 2, etc. If the graph has an existing title, give it in “sentence case.” This means you only capitalize the first letter of the first word in the sentence, as well as the first letter after a colon. This description, or legend, provides your reader with information regarding the graph's content. Make sure you give enough information that the caption describes the figure adequately. In APA, this description ends with a period.  For example: Figure 1. Rise in tomato consumption,1970-2000. Use sentence case for the description too. In most cases, you will begin this information with the words "Reprinted [or adapted] from..." This will signal to your reader that the graph is not original to your work, but rather comes from a different source.  If the graph you’re presenting is your original work, meaning you collected all the data and compiled it yourself, you don’t need this phrase. For example: Figure 1. Rise in tomato consumption,1970-2000. Reprinted from... Place book titles in italics, and cite the relevant page number in parentheses immediately following the title with no punctuation in between. Use title case for books and journal titles, meaning you capitalize all the major words in the title. For example: Figure 1. Rise in tomato consumption,1970-2000. Reprinted from Growing Vegetables in Your Backyard (p. 43), This information should follow the format of "by first initial(s) last name, date, location: publisher."  For example, "J. Green, 2002, Hot Springs: Lake Publishers." For example: Figure 1. Rise in tomato consumption,1970-2000....


Refer voters to their local election office. Have voters fill out a registration form. Get voters to turn in the completed forms so they can be processed. Advise voters to mail in the completed forms to their local election office.

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Individuals can register to vote at their local election office or county clerk office. They can search online for the closest office near them and plan to go to the office when it is open. If you really want to encourage voters to register, you may plan a visit to the local election office with a group of people. That way, they can all be registered to vote in person at once. They can get the registration form in person at the office. They can also download the voter registration form on the official government website for their country or area. In the form, they will need to provide their name, address, email address, and information from their driver’s license or government issued ID card. They will also need to confirm they are a citizen of the country. Individuals can also use a passport, a Social Security card, a birth certificate, or a lease contract to confirm their identity when they fill out the registration form. Once they have completed the forms, they can hand them into a representative at the local elections office. The forms will then be processed so they can register to vote.  There is no fee to process the forms and register individuals to vote. It can take several weeks for the forms to process. If they would prefer to mail in the forms, they can send them to their local election office or county clerk office. Have them look up the mailing address of the local election office or county clerk office online.  Make sure the forms are post marked before the voter registration deadline in their area. Registration forms will take several weeks to process once they are received.


Reference your fan’s owner manual. Set up a stepladder. Turn off the power to your ceiling fan. Locate your fan’s oil hole. Insert a pipe cleaner into the oil hole.

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Check to be sure your fan requires oil, because some models do not. Read through the instructions about how to oil it. Look for instructions about checking oil levels.  Your model may require a specific kind of oil, oiling at a certain frequency (like once a year), or may require no oil at all. Therefore it is important to follow the care instructions for your specific model. If you have lost your owner’s manual, you could visit the maker’s website or call them to inquire about care instructions. To find the website, locate the company’s name on your fan and do a Google search. A stepladder will allow you to check the oil while your fan is still installed in the ceiling. Be sure to follow all safety instructions for your ladder, to lock it in place, and to place it on level ground. Make sure your fan is powered off. If your fan has lights, make sure they are off too so that you don't burn yourself by touching a hot bulb. Your ceiling fan should not be operating at all while you work on it. If it is hard to see with your fan’s lights off, use a flashlight. It will likely be on top of the motor, near the downrod. It is a small hole and will likely be labeled “oil hole.” If you are unable to locate the oil hole, your fan probably does not need oiling. A fan’s downrod is what connects the housing of the motor to the mounting hardware. It is the narrow tube that connects the fan to the ceiling. This will allow you to test the fan’s oil level. Fold the pipe cleaner over half an inch (1.27 cm) to form a hook. Then, stick the 1/2 inch hook into the oil hole to use as a dipstick.  If the pipe cleaner comes out with oil on it, then oiling the fan will not solve your problem. If the pipe cleaner is inserted and it doesn’t touch oil in the reservoir, you should oil your fan.


Refill your case with new solution. Clean your contact lens case. Replace the case regularly.

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Every time you use your lenses you should empty out and refill the case with fresh solution. Do not just top it up, leaving the remaining drops of old solution in the case. Keep it properly refreshed.  Remember to close the lid of your bottles of solution after you use them.  Try to avoid touching the top/tip of the contact lens solution bottle to keep it clean. Replace the solution as per the instructions on the bottle. As well as cleaning your hands and lenses, it's important to keep your lens storage case clean and in good condition too. You should rinse it thoroughly with fresh solution after each use. Don't use water for this.  Don't use a towel or cloth to dry your case. After rinsing out your case, leave it open to dry in the air. You need to keep your case clean, but you will still need to replace it regularly. How often you need to do this will depend on the guidance of your eye doctor and the instructions for the particular product you have. It is, however, recommended that you replace the case every three months.


Refine your equipment. Keep on refining to gain Expertise Ratings.

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After you have created the core, found a base weapon, and harvested any additional ores and gemstones, you are ready to refine the item. Make sure that you have your materials in your inventory before you start, and then press Refine to start creating the item. Refining also requires a fee.  Check the stats first before refining. You lose the original materials when you refine, so ensure that the refining process will actually benefit you. The difficult part of refining is having enough gold for the fee. The recipe itself already cost 40–60g, depending on the level. A refined item will have an additional descriptive word attached to it that will give it a bonus effect. Each recipe starts out with an Expertise Rating of D or E. As you use the recipe, the Expertise Rating bar will fill up to reach the next level. Ratings go from grade E to D, to C, and up until grade A.  Grade D rewards 100% of the stats for the item, which means the ratings increase the chance to craft better equipment stats for the item up to 130% ATK Bonus. The more you refine the same equipment, the more points you gain until the grade level up. The higher the grade, the more chance of obtaining a perfect weapon for your character.


Refine your jump. Work on your landings. Perfect your muscle-up. Be one with the shoulder roll. Run up walls. Be as silent as possible.

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Though it may seem initially scary, start out with steps. Jumping up, not down. Find some outside or a set that are wide and open.  Jump from the ground up to one step, then two, then three, etc. You should be relaxed, well-balanced with a relatively upright posture, and land softly on your toes 10 times in a row before you add another step to your jumps the next session or week. Around 5 or 6 steps should be rather difficult. Find a mid-sized rail to work on your two-handed vault. Use your hands to pull your legs up to the side. One knee should seem to go between your arms. Practice staying balanced as you land. A great jump becomes a trip to the hospital without the proper landing. Before you extend yourself, get your landings down. Remember in this order: tuck, extend, absorb. At the top of your jump, bring your knees up to your waist, feet underneath. Extend your legs to a standing position mid-air, and bring your entire body down upon landing. Place your palms in front to help balance and absorb, just in case. Try to land silently (like a ninja). This is a pull-up taken to the extreme and will get you over walls, fences, and high obstacles. Start with a normal pull-up. Then bring the bar to your chest. After that, work on bringing your chest over the bar, adding dips as well. Eventually, bring it into one fluid motion, from underneath the bar to it resting at your pelvis. Propel your knees up and forward to give your body momentum. The times you'll need the roll most are when you are surprised and off-balance. Mastering the shoulder roll could get you out of what would be a terribly sticky situation.  Tuck your head and hands in, relax your body, arc your arms and one shoulder forward in a hula hoop shape around your head, and roll your butt over your head. Think of it going from your shoulder diagonally to your hip. If you're a bit hesitant, start with one knee on the ground. Put your arm on the inside of your leg, holding the foot that's on the ground. This will help you keep form while doing the roll....


Refine your writing style. Build your portfolio. Get involved in your local music scene. Submit your clips to different websites and magazines.

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Write a lot. Practice makes perfect. Concentrate on composing clips (critical pieces that include reviews, interviews, features and editorials) with a concise, punchy style that will grab people’s attention and make them take note. Learn how to write fast to simulate working under a deadline. Resume listings are a bonus, but nothing matters more to the hiring directors at music publications than how solid a contributor’s writing is.  Observe what you like about the articles you read on prestigious websites and magazines and try to incorporate those traits into your own writing. Your writing should say something unique about the music itself. As soon as you’ve begun writing clips, compile them into a portfolio that you can show off to interested parties. Having samples of your work collected in one place makes it easy for prospective employers to assess your style and determine whether you would be a good fit for their publication. Choose your strongest work to go into your portfolio. Once you start applying for work, you can send in selections to go along with your work experience.  Start a blog. The majority of music journalism is conducted via the internet these days. A well-designed, popular blog with a memorable title that’s full of good writing will serve as a commending portfolio itself.  It’s fine if most of your writing is published online, but having physical copies of your work that you can hand out is a definite advantage. Establish a reputation in your town by putting yourself on the frontlines of your local music scene. Be in attendance at every show you can and be sure to jot down your thoughts. This is a great way to start meeting other journalists, music managers and even artists themselves. Some cities even have small periodicals that specialize in covering local musicians and venues. Working for or with one of the periodicals would be a great way to break into the business. If a publication worth writing for doesn’t exist in your area, create one yourself. Zines are still fairly popular in...


Reflect heat onto the fabric you are ironing with a metallic cover. Ensure your item stays in place with a non-slip ironing board cover. Use natural unbleached cotton ironing board covers for everyday ironing. Choose a cover with a heavy felt lining. Get rid of any old ironing board covers which may be made with asbestos.

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Metallic covers are made of fabric, but the exposed surface is woven with copper.  This allows the heat of the iron to be reflected back into the fabric you are ironing as opposed to the heat being absorbed by both the fabric of your garment and the fabric of the ironing board cover. Reflecting the heat back onto your garment will speed up your ironing process.  It can also be an energy saver as more heat is created using less electricity and time. The non-slip cover is especially useful for sewing and quilting projects.  Making sure that your project stays in place on the board can be essential to creating straight seams. This is also a  practical option for sewing and quilting. Your clothes and fabrics will stay put and not slide around or off of your ironing board. These are usually a thicker material like canvas or duck cloth, very durable and washable.  Cotton will scorch if you get your iron too hot or lay it down on the surface for a long period of time. Although scorch marks on your cover will not damage your clothes, they do not look nice and are almost impossible to wash out. Some manufacturers have designed their heavy duty cotton covers with a steam repellent layer underneath the cover to give you the best of both styles  - no slip surface, with reflected heat for ease of ironing. Some ironing board covers are lined with a foam pad.  The foam pad often loses its shape or becomes damaged easily.  Felt lining is more durable and will maintain its shape.  Be sure that the lining is thick enough to create a buffer between your garment and the perforated ironing board so that the mesh of the board does not transfer to your garment.  Most pads are between four and eight millimeters thick. If you find the perfect cover, but do not like the padding, you can always add your own. Fabric stores sell upholstery foam and felt by the yard.  You can cut this to fit on top of your board, then place your cover on top. Some people keep the old cover as padding and place the new one on top. Felt is an organic...


Reflect on how abandonment impacts you. Ask yourself whether you experienced abandonment in childhood. Think about whether you have felt abandoned by a partner. Evaluate your self-esteem. Ask yourself whether you tend to feel anxious. Seek professional help.

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Experiencing the loss of someone close, or past experiences with neglect and physical, mental, or sexual abuse can be a very traumatic. A person who has experienced any of this is more likely to encounter behavioral and psychological challenges because there is that underlying fear that these events could occur again in their current relationships.  Some common emotional and behavioral reactions of fear of abandonment include: mood swings and fits of anger, as well as other behaviors that may alienate you from those you hold close. Other symptoms may include poor self-esteem, low self-worth, severe anxiety or panic attacks, feelings of helplessness and hopelessness, and difficulty adapting to change. Fear of abandonment can also impair the ability to trust others and experience. It may lead to co-dependence and associating with people who reinforce those negative thoughts. Much of the time, fear of abandonment has its roots in a childhood trauma. If you lost a parent or caretaker to death, divorce, or another cause, you might unconsciously fear the same scenario playing out again with other people. Sometimes, trauma experienced in adulthood can also make you afraid of being abandoned. Ask yourself whether you have lost a partner or someone else close to you through death, divorce, or financial abandonment. These situations can create a general fear of abandonment in some people. Many people who are afraid of others leaving them suffer from low self-esteem. If you frequently seek validation from other people or attempt to derive your self-worth from your relationships, you might be afraid that others will abandon you and cut off the source of your positive feelings about yourself. People who are predisposed to anxiety are more likely to fear being abandoned. Many anxious people have vivid imaginations. If you have imagined what it would be like to be abandoned, you might become afraid of it happening, even if it has never actually happened to you before.  People with anxiety tend to expect the worst in a...


Reflect on how the date went. See if they’re in a hurry to get inside. Be able to recognize dismissive behavior. Look for signs of anticipation.

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Think back over the night. Was it enjoyable? Did the two of you have a lot to talk about? Does your date seem genuinely interested in you? Gauging the success of your date won’t tell you exactly when to throw yourself into a romantic embrace, but it can give you a good idea of how the other person will be feeling and whether or not a kiss would be appropriate way to end the evening.  There’s no guarantee that just because your date had a good time they’ll be ready for a kiss just yet. Not everybody works at the same pace. Tune yourself in to their emotional state before you plan your next move. Don’t hesitate if it feels right. Many people consider a goodnight kiss the perfect way to end a fabulous date. Take note of whether or not your date lingers before saying goodnight. If they immediately start fumbling for their house keys once you reach the front door, you can be fairly certain that they’re not interested in taking things any further. If they’re slow moving or seem reluctant to bring the night to a close, however, they might be hopeful for a heartfelt sendoff. Try to pick up on indications that your date is trying to put distance between the two of you emotionally,  such as seeming overly quiet or disinterested, sighing or turning their back. Regardless of how you felt the night went, your date might be eager to get it over with. If he or she insists that you don’t need to walk them to their door, or keeps their distance once you’ve reached it, consider quitting while you’re ahead. Other red lights include closed off body language (turning away), unwillingness to meet your gaze, pursed lips and, worst of all, the dreaded handshake.  Listen for brisk, conclusive phrases like “I’ll call/text you,” “I have to be up early in the morning” or simply “goodnight.” This kind of finality is typically reserved for when someone wants to put an end to things in a hurry. A hug can go either way. If your date goes for a hug to be closer to you, and holds on for a long time, it could be taken as encouragement for the...


Reflect on their words. Remember a time you lashed out at someone. Break the cycle. Find something you have in common with them.

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Were they trying to give you advice that was simply worded poorly? Were they insulting you because of their own insecurity? Try as hard as you can to place yourself in their shoes. See if you can figure out the real reason they spoke or acted poorly towards you. Changing the way you frame their words can help. For example, don't make a sweeping generalization about the person. Instead of thinking, “This person was mean to me because they are a rotten person,” try thinking, “This person was mean to me because they must be struggling with something.” Think about your reasons for doing that. Were you having a terrible day and were they at the receiving end of your frustration? Did you feel insecure, jealous, or excluded? It's easy to judge others without judging your own actions, but try to remember that everyone has bad days and acts poorly. Always remind yourself that, “hurt people hurt people.” Being mean is not fun or enjoyable, and genuinely happy people aren't mean. They may have said or acted cruelly towards you, but odds are it was just a symptom of an internal issue they are having. Mean people act mean to others, who are then mean in return. If you offer them kindness that they don't often get, you could break this chain for them. You could make all the difference in how they end up treating people later. Anything. Maybe you went to the same school, have mutual friends, or live in the same part of town. Try to find a common thread that can remind you they are a human not much different from you. They acted badly, but they are still deserving of your compassion.


Reflect on what "lazy" means to you. Reflect on how your lazy self can bring you to work out how to do less. Consider who or what benefits from the busy, ever-working you. Know that time spent away from work could renew your energy and spirit. Redefine productivity. Know to stop when you’re no longer being productive. Know that it’s okay to just spend quality time with people. Stop all of the planning.

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Depending on your background and beliefs, the import of "being lazy" will likely differ, but ultimately, it's a term that tends to carry a negative implication about not pulling one's weight or not doing things when other people are doing a lot; it also tends to imply that a person does little to improve themselves or their living standards. However, what about seeing lazy in a different light? Here are some ways to do this:  How about seeing lazy as meaning that your mind and body want to rest? Many people would be far less stressed and a lot happier and attuned to their own real body pace if they gave in to heeding the body's and mind's cry for a "bit of lazy" now and then. Lazy means you're probably getting a bit tired of something that is mundane and routine. And who said we have to love the mundane and routine of life? Sure, we can be grateful for all we have and for those around us, but this doesn't need to extend to being grateful for dull routine! Lazy can mean you've got an internal struggle going on about what you think you should be doing and what you'd rather be doing. It’s possible that those "shoulds" are visited on you by external pressures. Lazy can mean that someone else is not doing what you want them to or vice versa. It's not necessarily lazy then; it could be tied up in control issues (manipulating people into doing things) or in an inability to communicate clearly, and calling the behavior lazy is an easy excuse. Lazy means you've got something truly relaxing in mind. Like nothing, totally nothing at all, including leaving that unwashed pile of dishes... unwashed. Is that so bad when it's an irregular, spontaneous occurrence? What about the benefits like renewed vigor and a sense of well-being? Since when has getting the job done with less effort become a vice? Do you prefer to do things the hard way all the time? If so, whatever for? If the same result can be achieved with less effort, why not take that path and listen to your laziness? Think about this reality before leaping to a...


Reflect on what brought you and your boyfriend together. Give him time to change. Trust your boyfriend. Enjoy getting to know him and growing your relationship.

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Was it a shared interest or passion? A hobby you both enjoy? Try participating in this interest together and looking for new activities you both enjoy to help grow your relationship.  For example, maybe you met your boyfriend at a comic book convention and found that you have a shared love of anime. Look for ways to build on this interest, such as watching new anime shows together and talking about them. Or perhaps you met your boyfriend at a concert and learned you have very similar tastes in music. Get tickets to go to another concert together or listen to a favorite band’s new album together. If you discovered that you felt uncomfortable because of your boyfriend's behavior, then give him time to change it.  Some people are not interested in changing who they are or their behavior. If you find that this is the case with your boyfriend, then you will have to consider whether you can continue to endure the behavior that makes you feel uncomfortable. Perhaps he was doing something that he thought you liked or wanted him to do, like showing off in front of others. When he learns that you would rather he not do that, he will want to change that to make you happy. Building trust takes time. However, when you consider the “innocent until proven guilty” philosophy, it is helpful to trust your boyfriend until he gives you a reason not to do so.  This will be hard when you are someone who has been badly hurt (emotionally) in previous relationships, especially ones in which your trust was betrayed. However, your new boyfriend did not do those things to you, and he deserves to have your trust, at least until he does something to lose it. You will find yourself relaxing around him more and feeling more comfortable when you allow yourself to trust him. Additionally, he will feel more comfortable knowing that he has your trust, which helps the relationship. While it is true that some couples have very few issues, no relationship is perfect. It will take some time for the 2 of you to work out the kinks and learn how to...


Reflect on whether starting your own used bookstore is for you. Research your market. Use your market research to help select a location. Keep the benefits in mind.

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Running and owning your own business can be difficult. It involves dedication and long hours, particularly at the beginning. Are you prepared for this? To find out, ask yourself the following questions.  Are you prepared to take risks? You will be your own boss are you prepared to make difficult decisions? Are you independent? Many decisions will need to be made on your own without the help of others. Are you creative? Will you be able to market your bookstore in creative ways that draw people in? How is your social network? Do you know people who can advise you when you start and grow your business? To run a successful used bookstore you need to understand your market. This includes information about your industry, your customers and your competitors. By researching these variables before opening your store you will put yourself in a good position to succeed.  To get started with market research check out any information provided by government sources. You can examine a specific market by looking at data from the census, statistics from U.S. businesses, small business research and statistics, amongst other sources. Look for markets that fit the bookstore you are thinking about opening.  Find any business specific market research through trade groups, academic institutions and other third parties. A good source for this is the American Booksellers Association.  Think about an international angle. Are you willing to advertise and ship abroad? This is perhaps the most important decision you will make as you start your used book store. It is vital that you have done market research to identify promising areas. It is also very important to check out potential spots, and the neighborhoods that surround them, in person.  It is important that your location matches the type of store you envision yourself owning. You do not want a used bookstore in an area known for selling sporting goods. Look for competition. How many other used book stores are in the area? Do the other businesses around you complement your business...


Reflect on your emotions. Analyze your role in the issues. Overcome this for yourself.

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Are you reacting with anger, worry, offense, embarrassment, or disappointment? Why did this situation or comment provoke this in you? It’s difficult to neutralize powerful reactions in the moment, but the more mindful you are of your behavior the better equipped you will be to alter it as necessary moving forward. Say, for example, that you spoke up with an opinion of yours at a get-together, only for it to be contradicted by an acquaintance. You feel flushed and overwhelmed: is it because you're embarrassed to be wrong, or angry for your acquaintance's choice of words? Perhaps it's something else entirely, but taking time to determine exactly why you felt overwhelmed is an important first step to beating that feeling in the future. If you're repeatedly having your feelings hurt by a certain person or situation, there's a reason. Someone isn't always at fault, and someone isn't always in the wrong, but there's always a reason, as simple as that may sound. Determine the reason and what role you honestly play in it. If your role is that you've experienced emotional trauma in your past related to those issues, consider counseling if your coping methods have proved ineffective so far for you. Meaning: make sure you’re doing this because you feel it would be best for you, your well-being, and your coping skills, and not because someone else told you it was something you lacked or needed. There are many in the world who may call you oversensitive when you’re having an entirely understandable reaction to negative stimuli, or that you’re eager to be offended or hurt. No one can tell you with any authority the way that you should feel about something.  There is no correct answer here. It could be a deeply distressing situation concerning something monumentally important to you, or something you recognize as insignificant outside of the moment. It's okay to be flawed. Many feel a pressure to present as perfect, leading them to harmfully internalize the slightest criticism. Feeling the need to be present perfectly can...