Lose weight Quit smoking Elevate your head while sleeping. See a chiropractor.

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if you're too heavy. One of the most commonly recommended lifestyle adjustments for people with hiatal hernias is to lose weight if they're overweight or obese. Overweight people are more prone to hiatal hernias due to a combination of factors, including: overeating and large meal portions, chronic heartburn, excessive consumption of caffeine, alcohol, fatty, fried foods — which damage/inflame the esophagus and esophageal sphincter.  Losing weight puts less pressure on the abdominal and chest area, where the stomach and esophagus lay underneath. The safest and most effective way to lose weight is reducing your daily calories along with regular exercise — at least 30 minutes daily. Reducing your daily calories by only 500 can result in approximately 4 pounds of lost fat per month, even if you don't exercise that much.  Keeping a weight loss journal, either on paper or using an app on your smartphone, to record all of the food that you ingest will help you stay on top of your progress. . Similar to alcohol, the various toxic chemicals in cigarette smoke are damaging to the inner parts of the esophagus/stomach and can damage the esophageal sphincter — essentially making it leaky and unable to fully close. Consequently, it's recommended that people with hiatal hernias stop smoking as soon as they can. Cancer of the esophagus is much more common with smokers too, which can mimic the symptoms of a hiatal hernia (at least initially).  Smoking also damages the airways and increases the risk of chronic coughing. The force of coughing so much can weaken your diaphragm muscles and contribute to the formation of a hiatal hernia. Further, smoking stimulates the production of acid in the stomach. In addition to nicotine patches, hypnotherapy can be very helpful for stopping smoking. Although sleeping or napping after a meal is a no-no for those who experience chronic heartburn, once you have properly digested your food, raise your head when you lay down on your back. Elevating your head by about 6 inches or so while in bed...


Lose weight Stand up straight. Work on your confidence

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if you are overweight. Carrying extra weight around your waist can make your shoulders look smaller in comparison. Along with sculpting your shoulder muscles, try to lose weight to decrease the circumference of your waist. This will help to create a V-effect and make your shoulders look wider.  To lose weight, you will need to reduce your overall caloric intake so that you are eating fewer calories than you burn. Try keeping a log of everything you eat to determine how many calories you consume and cut down as needed. Fill up on non-starchy vegetables, such as green beans, cauliflower, peppers, and zucchini to help reduce your overall caloric intake. You can also replace fatty proteins with lean proteins, such as skinless chicken, turkey burgers, tofu, and eggs. Good posture can make you seem thinner and enhance your shoulders at the same time. Stand up straight with your chest out and shoulders back to make them look wider. Throughout the day remind yourself to correct your posture, such as by placing a note on your desk or by setting an alarm on your phone. . Exuding confidence can affect the way that people see you. Being confident is also helpful for feeling good about yourself. If your confidence is low, then work on building it up so that you can look and feel your best. Try writing yourself a letter from the perspective of someone who cares about you and wants to boost your confidence. What would that person say? Which of your strengths might he/she point out? After you write this letter, try reading over it once a day to help boost your confidence.


Lose weight Swap saturated and trans fats for healthier options. Eat more fruits, vegetables, and whole grains. Reduce your daily salt consumption to less than 1500 mg. Avoid sugary foods and beverages. Consult a dietitian about dietary changes if you have cirrhosis.

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gradually if you’re overweight or obese. While losing weight is important, dramatic weight loss can worsen liver damage. If you’re overweight or obese, medical professionals recommend losing up to 7 percent of your body weight over the course of a year. Stick to a healthy diet, eat smaller portion sizes, and stay physically active. Avoid low-calorie diets, fasting, and other rapid weight loss techniques. Diets high in unhealthy fats can cause fatty liver disease or worsen liver damage. Unhealthy fats are found in red meat, poultry skin, butter, shortening, and processed foods.  Instead, go for unsaturated fats, which are found in vegetable oils, salmon, nuts, and soybeans. Even if you switch to healthier options, you should still limit your fat and oil consumption. Daily recommended amounts depend on your age, sex, and activity level and are between 5 and 7 teaspoons. An avocado, for example, contains 6 teaspoons of oil, and a serving of raw or roasted nuts contains 3 to 4 teaspoons. Foods that are low on the glycemic index have a lower effect on your blood sugar levels and are easier on your liver. These include citrus fruits, apples, leafy vegetables, carrots, beans, barley, and whole grain pasta. Limit your consumption of foods high on the glycemic index, which include white bread, white rice, potatoes, and most breakfast cereals. In addition to other health benefits, eating less salt can help prevent complications due to liver disease. If your liver isn’t functioning properly, salt can build up in your body and cause fluid retention and swelling. Don’t add extra salt to your meals, and avoid chips, pretzels, and other salty snacks. When you cook, swap salt for flavoring agents like dried or fresh herbs and citrus juice. You should try to avoid fructose in particular, which is a type of simple sugar. It’s found in soft drinks, sports drinks, sweetened teas, and juices. Additionally, try to limit your consumption of desserts and sweets. Cirrhosis can cause loss of appetite and reduce your body’s ability to...


Lose weight slowly. Reduce your consumption of animal fats. Eat 20 to 35 g of fiber each day. Choose your carbohydrates carefully. Drink coffee and alcohol in moderation.

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If you're trying to lose weight, don't do any crash dieting. Aim to eat healthy, well-balanced meals that include plenty of fresh fruits and vegetables, complex carbohydrates (like whole wheat bread, pasta, and rice), and protein. Your weight loss goal should be to lose one to two pounds per week and not any more than that. Losing weight slowly but steadily can lower the risk of gallstones. Butter, meat and cheese may contribute to a diet that increases cholesterol and causes gallstones. Elevated fat and cholesterol contribute to cholesterol gallstones, yellow gallstones that are the most common type seen clinically.  Instead, choose monosaturated fats. These fats increase your level of “good cholesterol,” which can  reduce your risk of developing gallstones. Choose olive and canola oils over saturated animal fats like butter and lard. Omega-3 fatty acids, found in canola, flaxseed, and fish oil, may also help lower the risk of gallstones.  Nuts are also healthy fats, and some research suggests that you may be able to reduce your risk of developing gallstones by eating peanuts and tree nuts, like walnuts and almonds. Fiber intake can lower risk of gallstones. High fiber foods include legumes, nuts and seeds, fruits and vegetables, and whole grains. You should not have a difficult time getting enough fiber through diet alone.    However, you can also consider taking fiber supplements, like flaxmeal. For a quick fix, combine one heaping teaspoon of flaxmeal in a glass of apple juice (eight ounces). Sugar, pasta and bread may contribute to gallstones. Eat whole grains, fruits and vegetables to lower your risk of gallstones and gallbladder removal. Some research has suggested an association between high carbohydrate intake and increased incidence of gallstones. This is because carbohydrates are converted to sugar in the body. Some research suggests that drinking coffee daily and drinking alcohol in moderation (one to two drinks a day) can result in a reduced risk for gallstones.  The caffeine found in coffee...


Lose weight the right way. Eat smaller and more meals. Keep a food journal. Drink lots of water. Maintain a healthy lifestyle.

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Instead of just cutting out carbs, or cutting your calories in half, why not focus on eating calories that are good for you? Losing weight is really about burning more calories than you take in during the day, so it is important to watch how much you eat. However, you don't have to starve yourself to lose weight. Some foods that are healthy for weight loss are:  Beans: Not only are they inexpensive, they are also filling and versatile. Beans are packed with protein and fiber, and because they take longer to digest, you may feel full longer. Soup: Starting a meal with a cup of healthy soup may prevent you from eating more through the meal. Try to aim for a soup that is packed with vegetables and is broth based-- not a creamy, baked potato soup. Dark chocolate: So you still have your sweet cravings, but you don't want to eat brownies or ice cream. Dark chocolate is a great alternative because it is relatively healthy for you and will satisfy your sweet cravings with just a small amount. Snack on a square or two of dark chocolate anytime you want to reach for the cookies. Pureed vegetables: You can add these veggies to any meals that are more unhealthy, to help you cut back on your calories as well as get the proper nutrients you need from the vegetables. Add them to a meal that may not be super healthy, and you'll probably eat less, or add them to an already healthy meal for more nutrients. Eggs and sausage: Eating this in the morning will keep you fuller throughout the day because it's packed with protein. If you are looking for a healthier alternative, eat turkey sausage. Nuts: These are a classic healthy snack, because they are packed with protein and fiber and are good to munch on. Eat a handful of these when you want to reach for junk food. Apples: Eating whole fruits instead of fruit juice or pureed fruits, like apple sauce, will help curb cravings better. Fresh fruit is packed with more fiber and it can help meet that sweet craving you may be feeling. Yogurt: Greek yogurt is packed with protein and can...


Lose weight. Exercise. Limit simple sugars and carbohydrates. Eat more vegetables. Eat more protein. Consume healthy fats. Skip the alcohol. Avoid unnecessary medications.

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If you have fatty liver disease and are overweight or obese, gradual weight loss can help reverse some of the damage to your liver.  The key lies in losing the weight gradually. Aim for 1 to 2 lbs (450 to 900 g) a week. Losing more than that can cause complications. Studies suggest that losing at least 9 percent of your weight over the course of several months can reverse the effects of fatty liver. Less weight loss than this may not reverse the damage, but it will still lessen current and future buildup of fat in the liver. Lose the weight by maintaining a proper diet and staying physically active. Stay away from diet supplements or fad diets. Staying physically active can help you drop weight or maintain a healthy weight. Exercise also improves circulation, which improves your body's ability to disperse fats throughout the body, and it also forces the body to use carbohydrates for energy instead of converting them into additional fats.  Light the moderate exercise is still better than nothing. If you are not accustomed to exercising, start small by committing to a 30-minute walk 3 to 5 times a week. Gradually increase that amount until you are walking every day of the week. Cardiovascular exercises—activities that get your heart pumping, like walking, cycling, and swimming—are preferred over strength training exercises that focus on building muscle. Insulin is a hormone that stores fat, and as a result, you need to drop the insulin levels in your body if you want to reverse fatty liver disease. Simple sugars and refined carbohydrates increase the insulin in your body, so you should avoid them.  The body digests these simple carbohydrates quickly, and as a result, you experience a spike in blood sugar after consuming them. Complex carbohydrates are healthier because they take longer for the body to break down and do not result in the same sort of dramatic blood sugar increase. In particular, this includes food made with white flour and high amounts of sugar. These foods should be avoided altogether, but you...


Lose weight. Modify your activities. Take joint supplements.

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Probably one of the most important treatments for arthritis is losing weight, though many people find this difficult. Reducing the amount of weight your knees carry, decreases the load and damage to the joint and can lower your risk of osteoarthritis. Limiting certain activities may be necessary and learning new exercise methods may be helpful to prevent or reduce arthritis damage.  Aquatic exercise is an excellent option for patients who have knee problems. Using a cane or a crutch in the hand opposite the affected knee will help decrease the demand placed on the joint. Many joint supplements contain molecules that are naturally made in the body, such as glucosamine and chondroitin sulfate, and are important for healthy cartilage in your knee joints.  Although joint supplements may control pain, it is now clear that they do not regenerate cartilage. Good studies have shown that there is no better benefit than placebo, but risks are minima (other than to your wallet), so most orthopedists advise to give it a try. Some doctors recommend you take joint supplements for a period of three months to see if they provide any help. Over-the-counter joint supplements are not typically controlled by the FDA. You may want to consult your doctor before taking these supplements.


Lose with grace. Don't let judgment get to you. Do not lay blame. Focus on admiring how well your opponent played rather than your own defeat. Admit that you were wrong.

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Show respect to whomever or whatever has defeated you. Shake hands with your opponent, and congratulate her on a job well done. Whether you lost a fight, a debate, or a competition, try not to resort to pettiness. You won't be able to reverse the results by complaining about them, or by acting bitter toward the winner. Be as polite and gracious as possible. Thank them for their time and congratulate them on their skills and their win. If you are a gracious loser, the victor will likely feel uncomfortable boasting about their win in front of you. This changes the situation from a winner-loser game to a moment between two people who respect each other and have just finished an enjoyable pastime. If others will judge you for being defeated, let them do so. You know who you are, and you don't need to justify yourself to someone else who doesn't know your heart. Be your own center. Losing with class turns your loss into a much bigger victory than any win would.  Others have a responsibility to encourage everyone to participate. If they forget their role, you must not forget yours. Be excited about pursuing your interests. If your opponent is mocking you, that means they're worried that you might be motivated by your loss. Ignore them; the more you listen to them, the more you accept their words as fact. If you blame another person, group, or set of circumstances for your defeat, you will keep yourself from accepting what happened. If you blame yourself, you will make yourself miserable, and you'll miss out on the chance to grow from the experience. Try to take the situation exactly as it is: what happened, happened, and no amount of blaming will reverse that. Think about what happened. Did practice prepare you for the situation you faced? Did your team communicate well? Whatever the case, try to address it at the next practice. Praise them for a particularly clever or effective move. This has the added benefit of letting you take effective strategies from them and figure out flaws in their strategy. If your...


Lose your ego. Know when to stick to your guns. Be professional. Surround yourself with people you trust.

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If you finally catch a break and a producer is interested in your script, they may want you to make some changes. Successful producers are successful for a reason: they know what sells and what makes a great film. Even if you think your script is perfect, be prepared to swallow your pride and edit your script. You don’t want to lose the opportunity to sell your work by never compromising. However, you should feel allowed to defend parts your script every now and then. You could convince the producer to change his or her mind, and they may be impressed by your inclination to stick to your guns. If you get a meeting with a producer, arrive on time. Dress as you would for a job interview, and speak clearly and confidently. Stay in regular contact with friends and family who have your best interests in mind. Unfortunately, you may run into agents and producers who only see the value in your script, not you. Once you’re in the process of selling a script, ask the people you trust if they believe you’re making the best decisions.


Losing weight will help you to be healthier. Exercise and good nutrition will improve your physical appearance. Losing weight will help you to look great in clothes. Exercising to lose weight will improve your fitness. Changing your relationship with food will help you to feel normal because your life will not revolve around food. Losing weight can improve your relationships. A healthy weight will increase your self-esteem and self-confidence.

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Many people choose to lose weight to improve their health and to prevent serious diseases down the road. Some diseases that have a strong correlation with obesity include:  Heart disease. Being overweight increases your chances of having high blood pressure, which can lead to stroke, plus abnormal levels of blood cholesterol. Heart disease is the leading cause of death for both men and women in the United States. Type 2 Diabetes. Carrying excess weight and having a sedentary lifestyle can lead to the development of Type 2 Diabetes. Left uncontrolled, this disorder can lead to heart disease, kidney disease and blindness. Cancer. Overweight men have a 33 percent greater risk of dying from 	cancer, and overweight women have a 55 percent greater risk of dying 	from cancer. Overweight men have more prostate and colorectal cancer, 	while overweight women have more cancers of the gallbladder, breast and reproductive system. Osteoarthritis. Being overweight can increase the wear and tear on your joints, which exacerbates the pain and debilitation associated with 	osteoarthritis. Sleep apnea. In addition to causing poor sleep and daytime fatigue, sleep apnea is a risk factor for other more serious diseases. Losing weight will help you to improve the way that you look, but you also need to accept the way your body looks now. Different clothes, an updated hairstyle and makeup can help you to start feeling attractive today. Being overweight limits your options for fashionable clothing. When you are thinner, you will wear clothes like a bathing suit, a negligee or a designer sports jacket with more confidence. When you are more fit, you will feel athletic, and your body will more efficiently burn fat and build muscle. Your self-confidence and self-esteem will improve because you feel confident in your appearance. Instead of using food to medicate yourself against stress and emotions, you will develop healthier habits. When you overindulge occasionally, you’ll be able to exercise to work off the weight. When you feel...


Love is a big deal. Expressions of love are not common. Family and friends are important. Money may matter. Love and sex do not have to go hand-in-hand. Take advantage of Valentine's Day and White Day.

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In Japanese culture and tradition, love is portrayed as a divine feeling bonded by god and torn only by death. In Western culture, the term "love" is used more freely and in ways unrelated to a relationships.  People may say that they "love" ice cream, their smart phone or a favorite sports team.  Before saying "I love you," reflect on your true feelings and be clear about what you want to express. While there's been a push in recent years for Japanese men to express their love more openly, words of love are not uttered regularly among the Japanese.  Instead, they express their feelings through emotion.  Speak with your eyes.  In one study, it was observed that Japanese people focus more on a person's eyes than on his mouth to determine emotion.  Research has shown that the expressive muscles around the eyes provide key clues about a person’s genuine emotions, so the Japanese are good at perceiving a person's true feelings.    Use tone of voice.  In one study it was noted that Japanese participants paid more attention to a person's voice than to his face making the Japanese adept at listening for emotional cues. If you have an opportunity to get to know and make yourself liked by family members and friends, it could go a long way to helping secure the success of a relationship.  Young Japanese men and women often go on group dates and value being part of a set.  You cannot necessarily gauge a Japanese woman's interest in you by the way she acts around her friends.  Japanese women are often conservative in social groups but may be more open and flirty in more intimate situations. A look at Japanese "happy ending" novels show that unlike their Western counterparts, it's not burning passion that clears the way for a couple to be together but rather friends, family and suitable circumstances. If your declaration of love is prelude to a journey that you hope will end with a Japanese woman as your wife, you may want to consider your finances.  In Japan, marriage has traditionally been built, in part, around...


Love other short people. Find good things about your body. Be proud of things other than your body. Dress well for the height you have. Stop hating on yourself. Understand that tall people have confidence problems too. Realize that you might grow.

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Lots of totally cool people are actually super short. Tom Cruise is only 5'7". Daniel Radcliffe is only 5'5"! As for girls, lots of famous actresses are 5'3" or shorter, like Vanessa Hudgens (5'1"), Reese Witherspoon (5'1"), and Snookie is only 4'8"! Find things that you like about how you look. Maybe work out and get a nicer body over-all. Realistically, you have to remember that when people are looking for someone to date seriously, height is usually going to matter the least after general appearance personality, and work ethic. Find confidence in other things that people will find attractive and you won't have to worry about your height. You should develop your confidence in things other than how you look, because this is a healthier mindset anyway. Learn a cool skill, travel around and have lots of experiences, or even just do something great like volunteering. This will make you proud of yourself and build your confidence.Work hard and built a good career if you can.Really a rich wife /girlfriend is automatically beautiful,believe it or not. A rich guy even better. You can make a short body look perfectly nice. Just wear clothes that fit and make you look proportional. Girls can wear heels if they want, and guys can sometimes get an extra inch out of platform shoes. Work with what you've got and you'll find that most people won't even notice. You should also remember that while you can make yourself taller, really tall people can't make themselves shorter. You got the better deal. You're awesome! People will perceive you the way you want to be perceived, so when you start thinking you're great, other people will follow. Tell yourself every day how awesome you are, take good care of yourself because you deserve it, stop the internal dialogue about how much you suck, and maybe make a list of all the things you like about yourself. If you don't have a lot of things that you like about yourself, then work on that! You are more than your height, just as everyone else is. I mean, if height was all that was...


Love the whole person, flaws and all. Drop the fairy tale mentality. Keep the passion alive by surprising each other. Be willing to put in effort to keep the relationship strong. Make sure you're compatible. Don't get addicted to the past. Don’t depend on a partner for happiness.

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When you make a commitment to someone, you have to be willing to accept their limitations as well as their good qualities. While you might find it irritating that your partner is awkward at parties or doesn’t know how to fry an egg, don’t commit to a relationship expecting these things to change. Maybe they will, maybe they won’t, but if your expectations don’t match reality, you’re likely to end up disappointed.  Trying to change your partner will result in a lot of fighting. You might even end up hurting his or her self-esteem. Realize that love means accepting a person for who he or she is, and getting the same acceptance in return. Instead of focusing on what you wish would change, be grateful you found someone who accepts ‘’your’’ flaws, too. Research shows that people who believe that romantic love resembles the Cinderella story have a harder time facing the reality of relationships. As Eleanor Roosevelt once said, "Happiness isn't a goal, it's a by-product." If you expect to find a lover that will fill you with overwhelming ebullience every time you gaze in their eyes, odds are pretty high that you will be disappointed. Talk to your partner about what makes you happy and learn what makes your partner happy as well.  Realize that the Disneyfied version of life is fun to watch in the movies, but it doesn’t bear much resemblance to real life. Real life stretches past the glorious wedding day and into a future filled with stress and hardships to balance out the bliss. Relationships can feel magical. However, they don't actually operate on magic and serendipity, but on hard work, especially after the first few years. That initial flame might die down a little after a few years of washing each other’s dirty dishes, but that doesn’t mean it has to completely go out. Research shows that surprising each other by picking up new hobbies, trying new things together, and just generally embracing newness helps a couple stay interested in one another. When you surprise each other, you get a taste of those butterflies...


Love yourself unconditionally. Make the loving choice. Forgive Don’t expect to shield someone you love from all discomfort and pain. Love more by “caring” less. Accept yourself and those you love as is.

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Unconditional love starts at home, with oneself. You know your own flaws and shortcomings better than anyone else, and better than you can ever know anyone else’s. Being able to love yourself despite this unsurpassable awareness of your own faults puts you in the position to be able to offer the same to others.  You must be able to recognize, accept, and forgive your own imperfections in order to do the same for someone else. If you cannot deem yourself worthy of being loved unconditionally, you’ll never truly be able to deem yourself worthy of offering it. Always ask yourself, “What is the most loving thing I can do for this particular person in this particular moment?”. Love isn't one size fits all; what might be a loving act toward one person could be harmful to another person, in that it doesn't help them get closer to becoming a truly happy human being.   Unconditional love is a new decision you need to make in every situation, not a hard and fast rule you can apply to everyone all the time. For instance, if you have two friends dealing with the loss of a loved one, being the shoulder to cry on and engaging in long talks may be the loving choice for one, while granting some distance and silence may be so for the other. If you aren't sure what is the best way to help someone, you can ask them "How can I help you with this right now?" those you love. Even if someone doesn't apologize, it's inherently loving to both them and yourself to let go of your anger and resentment toward them. Keep in mind Piero Ferrucci's advice that forgiving "is not something we do, but something we are."  In religious terms, you’ll hear the phrase “hate the sin, love the sinner.”  Loving someone unconditionally does not mean liking every action they take or choice they make; it means not letting such things interfere with your desire for the best for that person in all things.  If someone you love says something hurtful in anger, the loving choice is usually to let them know those words hurt you, but also to forgive their...


Lower the amount of baking soda if you have sensitive skin. Use beeswax for a smoother, easier to apply product. Add crushed probiotic pills for a powerful anti-bacterial (and stench) fighter. Try adding a 10-15 grams of Dichotomous Earth (DE) for an anti-inflammatory and toxin fighter.

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Baking soda has been known to irritate certain skin types, so avoid it if you're worried or know you're sensitive. In its place, substitute some more organic arrowroot or non-GMO cornstarch -- both are gentle for sensitive skin. If you can find it, some recipes substitute 2TB Bentonite clay for one tablespoons of baking soda. It is also good for sensitive skin types, though it is not always easy to find. While you can ignore it, instead adding more coconut oil and butter, it is a nice touch that makes a much gentler, easier to spread deodorant. Probiotics help fight bad-smelling bacteria on your skin. Add it with the arrowroot and other powders. Make sure the mixture has cooled slightly so that it is warm, but not hot, to the touch. Hot oils can kill the probiotics. The probiotic needs to be one that doesn't have to be refrigerated. DE, which is mostly made up of the essential trace mineral silica, helps your body fight rashes and infections, helping the deodorant stay on comfortably. You should make sure it is food-grade, and thus safe for application, and add with the powdered ingredients.


Lower the intensity of your exercise when your period first begins. Perform yoga on days you feel sluggish. Do some light cardio. Swim for thirty minutes. Start lifting weights towards the end of your period.

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The first few days of your period are typically the heaviest. This may also be when you feel the worst. Instead of doing endurance training or high-intensity workouts, try choosing a gentler version of your normal exercises.  For example, if you normally run three miles, try jogging slowly instead or cut the distance in half. If you're not feeling up to lifting weights, try doing body weight exercises instead. Gentle, stretching yoga exercises may provide relief while allowing you to build strength and flexibility. Avoid twists and inversions, as these may be uncomfortable on your period. You can try:   The child pose: sit on your knees and slowly bend forward until your forehead touches the floor. Extend your arms in front of you and rest for ten seconds.  Cat pose: crouch on all fours, arch your back, and tuck your head. Hold for a few seconds and breathe. Knee-to-chest pose: lie on your back and bring your knees to your chest, hugging your calves with your arms. Cardio can help improve your symptoms, but you shouldn’t overdo it. Instead of running or going on the elliptical, go for a gentle jog, ride a bike, or take a brisk walk for thirty minutes. Swimming is a gentle, low impact exercise that can soothe back pain and cramps. Make sure to use a tampon or menstrual cup instead of pads if you’re swimming. As your period ends, you may feel stronger or more tolerant of pain. This is a great time to do strength training. Go through your regular weightlifting routine, or do a bit of leg and arm work. You can continue to get the benefits up to a week after your period ends.  If you don't normally lift weights, try starting out on the weight machines at the gym. Try the leg press, the lateral pull down machine, or the shoulder press. A floor press is a good exercise for your period. Hold a dumbbell in each hand. Lie on your back with your knees bent and your feet together. Start with your elbows bent against the floor and slowly raise them until your arms are straight. Do two or three sets of eight to ten reps....


Lower the steak into the skillet. Season the other side of the Wagyu beef. Sear the steak for about 1 minute. Turn the steak and sear it for 1 more minute.

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Hold one end of the Wagyu beef with one hand and use chopsticks to lift the other end. Carefully lay the beef seasoned side down in the heated skillet. Avoid over handling or stretching the steak because it will make the meat tough. Sprinkle more salt and coarsely ground pepper over the top of the steak in the skillet. This should be the side that you didn't season earlier. Leave the beef in the skillet over medium-high heat for 1 minute. This will give it a chance to brown a bit. If your steak is over 1/2 to 3/4-inch (12 to 19 mm) thick, you may need to cook it another minute. You should see liquid appear on the top of the steak after it's seared for a minute. Use a wooden spatula and chopsticks to gently flip the steak over. Cook the steak for another minute or two. You should see both sides become browned, but the inside will be pink.


Lower the water with a pump: Drain the equipment. Empty and open the filter case to clean it and the filter very thoroughly. Winterize the plumbing.

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the "main drain" of an in ground pool can do this using the pool pump, draining from the bottom using the pump "Waste", main control handle setting. Or, it works to setup a vacuum hose as if vacuuming using the skimmer suction so that the pump draws water from below the skimmer level. The water should be lowered below the skimmer and below the water returns according to the type of pool cover you're using.  If you're using a mesh cover, lower the water 12 to 18 inches (30.5 to 45.7 cm) below the skimmer. If you're using a solid, floating cover, lower the water to 3 to 6 inches (7.6 to 15.2 cm) below the skimmer. All pumps, filters, heaters and chlorinators need to be drained of water before the winter. Remove the skimmer basket(s) and return eyeball(s). (If water were to freeze inside the equipment, it could damage or ruin it.) Open the drains on each piece of equipment to release the water inside. Store the filter elements in a dry place inside for the winter. If it is a DE filter the filter elements can be removed and replaced one by one. The excess DE settled in the bottom may need to be removed by hand -- or there may be a drain plug on the filter, near the bottom.  Or, if it is a sand filter, the sand may need to be cleaned manually and may need to be replaced if it is not cleanable. If the filters cannot be removed, blow carefully with a shop vacuum to help remove the remaining water out of them. An air compressor might build up excessive pressure in the system or damage the system otherwise. The lines running/returning water into your pool need to be dried out so they don't freeze and crack over the winter.   Use a shop vacuum to blow air into the skimmer outlet pipe, through the equipment and back into the pool. If you have more than one skimmer this should be done one by one. Use expansion plugs to plug the lines at the returns and in the skimmer; so water doesn't enter them. Or, if you don't blow out the lines, you can add swimming pool antifreeze (not automotive) to them to prevent remaining water...


Lower your body's insulin levels. Exercise for 30 minutes on most days of the week. Include dietary omega-3 fatty acids. Consume more foods containing lutein and zeaxanthin. Avoid trans fats. Take a daily multivitamin for nutritional insurance.

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Individuals who suffer from conditions such as obesity, diabetes and high blood pressure often become resistant to insulin, which actually causes the body to produce more insulin. These high insulin levels have been linked to increased eye pressure. To solve this problem, patients are advised to avoid certain foods that can trigger an abrupt increase in insulin levels. These foods include: sugar, grains (whole and organic), breads, pasta, rice, cereal and potatoes. Talk with your doctor about starting an exercise routine to ensure that it’s safe for you to do so. Regularly engaging in exercises like aerobics, jogging, brisk walking, biking and strength training may help to to lower your body's insulin levels, thus protecting your eyes from ocular hypertension. Avoid exercises and positions that place you in a head-down position, as this can increase intraocular pressure. This includes some yoga positions, such as headstands. To boost your DHA levels, try to eat to 2-3 servings of these kinds of fish each week. Docosahexaenoic acid (DHA) is a type of omega-3 fatty acid that maintains healthy retinal function and prevents pressure from building up in the eyes. DHA (and other omega-3 fatty acids) are found in cold water fatty fish such as salmon, tuna, sardines, shellfish and herring. Lutein and zeaxanthin are carotenoids, which work as antioxidants that protect the body from free radicals. These free radicals weaken the immune system, which can lead to infection and damage to the optic nerves.  Lutein and zeaxanthin also help to lower eye pressure by reducing oxidative damage  around the optic nerve. This is important, as any damage in the optic nerve increases eye pressure. Foods that contain excellent sources of lutein and zeaxanthin include kale, spinach, collard greens, Brussels sprouts, broccoli and raw egg yolks. Try to include at least one of these foods in every major meal of the day. As mentioned above, omega-3 fatty acids help to reduce intraocular pressure. However, foods that are high in trans fats...


Lower your calorie intake. Eat high protein, low fat foods. Choose natural, whole food options. Limit sweets.

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Keep your diet in check to make sure that you’re not consuming more calories than you’re burning. The simplest and most effective way to do this is to record the approximate number of calories you take in with each meal. When trying to shed fat, it’s best to reduce your daily calories as much as possible while receiving all the necessary nutrients and preserving lean muscle. As long as your net calorie loss through exercise is greater than your intake through eating, you’ll continue to get leaner.  The number of calories you should be eating will vary person to person, and depends largely on your bodyweight and composition (people with more muscle mass need more calories to maintain it), activity level and other factors. Talk to your doctor or a nutritionist if you decide to put yourself on a reduced-calorie diet. An expert will be able to tell you exactly how many calories you'll need to maintain a healthy body composition for your size, age and activity level. They can also provide you with helpful recommendations for food and supplementation.  Use a nutrition app (such as My Fitness Pal, My Diet Coach or Lose It!) or an old-fashioned journal to record the number of calories you consume on a daily, weekly or monthly basis to make sure you're on track to meet your goals. Reconfigure your personal food pyramid so that foods that are rich in protein comprise a bigger part of your diet. At the same time, drastically cut down on greasy, high-fat foods, or eliminate them altogether. High-fat foods are richer with calories, meaning it won’t take much of them to sabotage your nutrition plan. Lean, protein-packed foods, however, contain few calories on average. Their protein content will help you build valuable, calorie-incinerating muscle mass, as well as keep you feeling full longer.  Get your protein from sources like lean meats, eggs, beans, tofu, nuts, etc. Stay away from fried foods, chips and other snack foods. A good general guideline is to get at least 1 gram of protein for every 2 pounds of your...


Lower your sodium intake. Eat six to eight servings of grains per day. Load up on fruits and vegetables. Add low-fat dairy products. Eat lean meat, poultry and fish in moderation. Control your fat consumption. Supplement your diet with nuts, seeds, and legumes. Restrict your sugar consumption.

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Many people eat as much as 3,500 mg of sodium per day. The DASH diet, which is short for Dietary Approaches to Stop Hypertension, recommends no more than 2,300 mg of sodium per day. Sodium is in salt, so the best way to reduce your sodium intake is to eat less salt. You can do this by:  Not adding table salt to your food. This may also include reducing the amount of salt you use when cooking. Easy ways to do this include not salting meats and not adding salt to the water when you cook rice or pasta. Avoiding salty snacks and processed food such as chips, pretzels, and salted nuts. They often have large amounts of salt added to them. If you do purchase prepared foods, look to see if you can get a low-salt version. Check the contents of canned food, premixed seasonings, bouillon cubes, canned soups, jerkies, and sports drinks to see if they have salt added to them. Whole grains are better than processed white rice or processed white flour because they have more fiber and nutrients. A serving is a slice of bread or a half a cup of cooked rice or pasta. You can eat more whole grains by:  Buying whole wheat flour and pasta instead of white. Many whole wheat bread products will say on the packaging that they are whole wheat. Oatmeal and brown rice are also excellent sources of nutrients and fiber. You should eat four to five servings of fruit and four to five servings of vegetables each day. A serving is a half a cup of leafy vegetables or a ½ cup of cooked vegetables. Fruits and vegetables are great sources of potassium and magnesium which help to lower your blood pressure. Excellent ways to get your fruits and vegetables include:  Eating salads with your meals. You can keep them interesting by varying what you put in them. You can add a sweet element by putting apple or orange slices on a salad. Leave on the peels of thin-skinned fruits like apples because they also contain nutrients. You can also go more traditional with fresh greens, carrots, and tomatoes. But go easy on the salad dressings: they often have a...


Lower your stress levels. Create social connections to maintain a positive outlook. Meditate and practice reflection. Establish routines for simple tasks.

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Take a yoga class, plan a relaxing date night each week, or create relaxing routines, such as taking a bubble bath after work. Chronic stress can push you toward dementia and other brain disorders, so relaxing can go a long way towards improving cognitive performance. Invite coworkers out for social activities. Participate in social clubs to meet new people. Try to talk with people whenever you go out instead of staying focused on your phone. Every time we make positive human contact our brains experience an uptick in good chemicals, such as endorphins. Be social and your brain will thank you! Take a formal meditation class at a yoga studio or recreation center near you. Or, go online and watch tutorials on how to enter a meditative state of mind. Spend at least 15 minutes each day meditating or reflecting. You can even sit in bed at night, clear your mind, and think about the day’s events. This gives your brain a jumpstart on its work once you go to sleep.  To enter a meditative state, you might need to repeat a word or phrase, such as, “relax,” or “reflect.” Try to mediate in an area where you will be undisturbed and can try to slide into a semi-conscious frame of mind. You can, of course, meditate for longer than 15 minutes if you like. For things that you do every day, try to establish a pattern of how to behave or what to do and stick with it. For example, when you come home at night, place your keys at the same spot in your house. Taking away any decision-making in simple scenarios like this frees up your brainpower to tackle more complex problems.  For example, it is good idea to write down all of your appointments in a calendar or planner so that you don’t have to worry or stress about remembering the basic details. Making a habit of tidying up and putting things away after you use them will create a clean, orderly environment for living and working.


Lube the gear before installing the new chain. Place the new chain onto the gears while aligning with the marks. Tighten the chain according to your car manual's specifications.

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Using a little gear oil now will help to ensure that your chain and gear perform optimally for as long as possible. You want the bright links on the new chain to line up exactly with the marks on the gears just like the old chain did. This will allow you to locate top dead center if you ever need to. Some chains are tensioned by adjusting either the crankshaft gear or the camshaft gear, while others have an automatic tensioner. This will vary by make and model of your car. The important thing is to make sure that your timing belt is as tight as it should be.


Lube the window frame with soapy water,and have someone outside the vehicle press the new glass and seal up against the frame with the bits of rope hanging on the inside of the bus. Inspect your work. Clean the glass and seal. Buy your helper dinner. Go clog the interstates with slow-moving air-cooled VWs.

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Line up the glass (This is especially important with bay window-style windshields, because the curved glass has to fit the frame just right.), then have the person outside the vehicle press the glass firmly into place. Set the bottom part of the seal in the frame first as it is the hardest part to get right. The second person on the inside needs to grasp the rope and begin pulling inward. That should pull the inner lip of the rubber seal over the edge of the window frame and begin seating the window to the vehicle. As you pull the rope towards you inside the van, the window should suck into place. Use a silicone spray lube to soften and slip the seal into position Make sure the person outside continues to apply firm pressure and keep everything lined up as the person on the inside pulls the rope towards them. Again, there are special tools that do the same thing, but rope works well and is just about free. Have a thin putty knife without sharp edges on hand to help with any trouble spots or snags the rope may hit. Once the last of the rope is out and the window is in, make sure the seal is in place all the way around. Fix any areas that might have folded under with the putty knife by running it between the frame and the rubber. Press the window firmly from the inside to make sure it is well seated, but make sure your helper is ready to catch it on the outside in the event you pop it all the way out. Maybe even treat it with rubber preservative so you won't have to do this again too soon. They earned it, and saved you a bunch of cash. A lot of glass places will charge upwards of $100 just for the labor (that's with you supplying the glass and seal).


Lubricate all PVC connection points for easier installation. Snap the guttering section(s) into place. Attach 2 “offset bends” to the drain outlet to start the downspout. Mark the spot for the downspout’s bottom bracket. Screw the downspout brackets into the side of the shed. Cut and install a section of downspout along the shed wall. Connect another offset bend and a section of downspout tubing.

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Spray the cut ends of the guttering with a lubricant like WD-40. Lubricating these and all other connection points will make snapping or pressing the PVC into place much easier. PVC guttering simply snaps into place at the standard brackets, joint brackets, drain outlet section, and (if applicable) “stopend” section. Feed one end of the half-tube shaped guttering under the lip of each bracket where it’s attached to the fascia board. Then push down to snap the guttering into place, under the lip on the outer side of each bracket. If your chosen PVC guttering doesn’t come with dedicated “stopend” sections that you attach to the fascia, snap a water-tight “stopend” piece onto the open end of the guttering. The downspout will be made of fully-enclosed tubes, and the “offset bend” sections are short tubes bent at 112.5 degree angles. Spray lubricant onto each end of the offset bends, press them together firmly, then press them onto the stub of the drain outlet section that points downward. The sections of tubing should be snug in place, but you’ll still be able to twist them so that you can align the offset bends to point straight downward right up against the side of the shed. Use a level and a chalk line tool (or a string and tape or nails) to create a line on the shed’s wall that drops straight down from the opening of the offset bends. Mark the location for the lowest bracket about 50 cm (roughly 1.5 feet) from the ground if your downspout will spill out onto lower ground. However, if the ground is level or slopes up, place the lowest bracket at 1 m (roughly 3 feet) so the downspout will spill out further away from the shed. Install a downspout bracket at the lower mark you just made, and another just below the offset bends. Then add others down the string line at intervals no more than 1 m (roughly 3 ft) apart. Once again, mark the holes, pre-drill, and use 25 mm (1 inch) screws. Measure and cut it so that it runs from the offset bends to just below the bottom bracket. Use a hacksaw to cut the PVC downspout...


Lubricate corroded metal hardware with a penetrating oil. Secure the seat with tape. Remove the bolts with a socket set. Cut through unmoving hardware with a hacksaw. Use caution when loosening the nuts with a propane torch.

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Penetrating oil, like WD40, is intended to revitalize metal parts that have rusted. Spray metal hardware, like nuts and bolts, thoroughly with this oil to lubricate them so you can remove them more easily.  Wait about 5 to 10 minutes for the penetrating oil to seep into the narrow spaces of the hardware and break up corrosion. If you don’t have penetrating oil on hand, you can mix together a solution that is 90% vegetable oil and 10% acetone to make your own. While applying various stubborn seat removal techniques, it’s likely you’ll jostle the seat or push against it. Depending on your situation and the kind of fasteners used to attach the seat, you may want to tape the lid and seat together in a closed or open position. If your situation requires you to cut or drill off bolts to remove the seat, you may want to tape a cover material, like cardboard, in place to protect the porcelain of the toilet and the plastic of the seat as well. In some cases, you may be able to directly fit your socket wrench onto the nuts holding bolts in place. Some toilet designs may require a deep socket or socket extension for you to reach the nut. Turn the socket counterclockwise firmly to break the nut loose.  Apply steady moderate force with your socket wrench. If the nut doesn’t loosen, intensify the force on your wrench to high for a very short interval. Do this several times until the nut loosens. If the nut and bolt are already loose, the bolt may turn with the nut when you attempt to loosen it. Insert a screwdriver into the head of the bolt to hold it in place, then loosen the nut with your socket wrench. Take a broad knife, like a putty knife, and position it so it covers the porcelain of the toilet around the head of a bolt. This will protect against accidental scratches when you saw. Cut away at the hardware fastening the seat to your toilet a little bit at a time with the hacksaw. This process may take a while.  A regular hacksaw will be able to cut through unmoving toilet seat hardware, but a mini one will be easier...


Lubricate the inner walls of the new tire thoroughly. Place the new motorbike tire so its spin direction matches the direction you marked earlier on the rim. Attach one side of the tire to the rim, using the tire irons to pry it in. Pump some air into the tire using a compressed air pump, but do not inflate it fully. Seal the tire bead into the rim using the Breezer tire tool if you can't get the "pop" while inflating. Pump some ceramic dust into the tire. Use a valve stem tool to reinsert the valve stem. Inflate your new tire to the recommended pressure.

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Use your lubricated spray or Windex. As you work with the new tire, keep spraying it to keep it slippery and easier to work with. There is also a red dot on the tire that should be located next to the valve stem. Make sure you note this dot and the spin of the tire and set it up This time, the tire wall will be placed between the tire iron and the rim so the tire iron can push the tire into the rim. The bead of the tire acts as the fulcrum, with you pushing away from the center of the tire to ease the bead under the rim. Repeat on the other side once the first is in. You just want to pump until you hear a small "pop." This indicates the bead has popped in. You can also take a small hammer and hit the tire around the bead as you fill it up. This will shift the tires slightly as it fills, making it more likely that it slips into the bead. You can use this tool to press the bead in and then rotate the tire to get the bead in from all edges.  Do not keep pumping up if you can't get the bead in. Let some air back out, then re-pump and use the tool. When the tire is not fully inflated, you can usually rotate it a bit still. Make sure that red dot is balanced with the valve stem. Squirt a bit of ceramic dust (made for tires) into the tire valve. It keeps the tire balanced and equalizes some of the weight, balancing out any issues. Do this before putting the valve stem back on. Tighten it back on and make sure it doesn't move. Pump the tire up to normal and you're good to ride!


Lure the Taurus Demon to the area of bridge where the side has been destroyed. Stand near the edge of the broken bridge with the Taurus Demon rushing towards you. Wait for the Taurus Demon to make a sweeping attack, then roll backwards.

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It is near the middle of the bridge and on the left side. You may have to run back to your own guard tower and then roll through the demon's legs before you can effectively lure him to this spot.  If you've timed it correctly, and the Taurus Demon is in the correct spot, the inertia from his club will propel him off the edge of the bridge and kill him instantly. This method is fairly hard and difficult to do. If you are unwilling to die, do not try this method. However, despite its difficulty, the method has both an element of humour worth viewing it and will reduce the fight with the boss to a quick melee.


Mail leaflets to homes. Place leaflets inside orders. Include leaflets as publication inserts. Display leaflets inside other businesses. Advertise at events.

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Leaflets distributed to homes are very likely to be seen. You can hire a company to send them through the mail. You may also be able to distribute them by hand into mailboxes, but make sure this is legal in your area. Fliers left on doors and porches are also noticeable and will be seen by homeowners. Unless you have a specific list of addresses to hit, this sort of distribution can take a lot of leaflets and work. Whether you wrap a package at your store or ship an order, there’s no easier way to advertise. Slip the leaflet inside the packaging. Since the recipient is already in contact with you, they are going to check out your leaflet. Coupons or catalogue advertisements in your leaflets work well here. Contact the publication manager to discuss including your leaflet between their pages. Pick a trade publication that represents your cause, such as a music magazine to advertise your band or venue. Many areas have regional publications that are useful for spreading your leaflet locally. Having good relationships with local business owners helps. Ask them to display your leaflet on their counters. Some places will have public advertising boards where you can hang your leaflet. Waiting rooms in medical offices are also opportunities for reaching unoccupied people. Businesses related to your cause are your best bet. For example, if you are advertising a healthy grocery store, a gym is likely to be receptive. You can offer to advertise for them in return. Local events, such as trade shows, are easy locations to get leaflets to large groups of people. The best opportunity is during an event that relates to your cause, such as advertising a craft store at a craft show. You can package leaflets inside small goodie bags or leave the leaflets out on display.  You may also be able to sponsor an event yourself. As a sponsor, you will be given greater leeway in advertising and spreading leaflets. Call the event organizers to discuss advertising and sponsorship opportunities. Look for events anywhere in your area, such...


Mail the letter promptly. Find out the address on your own. Make a donation. Deliver your letter in person.

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Let the recipient know you are thinking of them during a stressful time. It will mean a lot to them to know you are supporting them, particularly if you cannot attend the funeral. Mailing a letter late is better than not mailing it at all, however, and it is still thoughtful to send your condolences a month or two after the death. Do not bother the recipient during this busy time with questions about their address or funeral arrangements. Get it from a mutual friend or through social media.  If you cannot find the address, use the deceased’s obituary to find the funeral home making arrangements. You can send your letter there, and the funeral home will get it to the deceased’s family. If all else fails, you can always send an email or note through social media. Make this your last resort, however, as it is meaningful to the bereaved to get a handwritten note. Consider donating to the family’s charity of choice, or sending a gift or flowers, to the recipient along with your letter. There is no obligation to do this, but it can be a nice touch.  You will likely find the famly's preferred charity listed in the obituary. Gifts of food are generally appreciated for funerals, where lots of people will likely be gathering together. But check to see what is needed first.  Supplies such as paper plates, towels, plastic eating utensils, tissues, and trash bags may be appreciated if they are hosting guests for the funeral. If you can, make arrangements to attend the funeral service, or wake/viewing. Funerals are for the survivors, not the deceased, and it will matter tremendously to the person you care about that you made the effort to show up. There is usually a basket for cards at a wake or service.  Do not feel like you need to talk to all of the family members. Just say hello to the person or people you know, say how sorry you are for your loss, and stay for a few minutes or as long as you like. It is okay if you can’t think of anything to say. Remember that a simple “I’m so sorry” is always best. Give the person a...


Maintain Customer Contact. Market your site using social media. Advertise through Google AdWords. Engage in joint marketing efforts with complimentary businesses.

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Provide an opt-in button for people who read your content. The button allows a viewer to subscribe to your site. The reader provides their email address, so they can get more information and content from you. If a viewer subscribes to your site, they are more likely to buy your product. Over time, you will build up a valuable email list of subscribers that you can send out regular updates to. Consumers are spending more of their time on social media. If you want to get in front of your customers, make sure that you have an effective presence on social media sites. This is a good place to start advertising, because posting on these sites is free.  Create a complete LinkedIn profile for yourself and any key managers at your firm. Post links to the content you create, including blogs and articles. People use LinkedIn to network, to look for business and to find jobs. Many professionals look at LinkedIn several times during the day. Build your connections by adding people to your network. Create a presence on Twitter, Facebook, Instagram, and any other sites that your customers frequent. When you survey your customers, ask them which social media sites they use the most often. All social media sites continually make changes. Make sure that you stay on top of site enhancements that can make your marketing more effective. Post regularly in online forums. Forums are where internet users congregate to discuss common interests. Think of users of a forum relevant to your product or service as potential customers. By posting regular, insightful, professional comment, you can gain the trust of these online communities and actively promote your product or service. This is especially relevant for providers of services. Displaying your knowledge will help you gain clients more easily. For example, your watch identification service could get started by providing free advice or help on forums relevant to watch collecting. Those ads on the side when you search for something on Google are the result of companies paying for...


Maintain a balanced allocation of assets. Don't hold too much of your money in commodities. Rebalance your portfolio periodically.

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That is, don't put all of your eggs in one basket. You can reduce your risk of losing money by spreading your commodities investments over a variety of different commodities and commodity-related securities. In general, investors are advised to only have about 5-10% of their total assets invested in commodities. Any more introduces your portfolio to unnecessary risk that can be reduced by staying in safer areas of the market. While many attempt to time the market, research shows that this approach is rarely successful over the long-term. Instead, examine your allocation 1-2 times per year to determine if rebalancing is warranted. That is, sell from those holdings which have a gain and buy shares of those which have lost value. Doing so, achieves selling high and buying low as well as keeping your portfolio in balance.


Maintain a balanced diet Get as much sleep and exercise as possible. Reach out to your friends and loved ones. Find a respite care provider.

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. Being caregiver is demanding work, so you need to provide your body with the fuel it needs. Eat nutritious meals, and keep snacks like almonds or a piece of fruit handy. Avoid skipping meals if possible and, if you can't avoid it, try to have a canned or bottled nutritional drink. Rest and exercise are vital for physical health and can help keep you in a positive state of mind. If you didn't manage to get a full night's sleep, try to work in a nap while your parent rests or naps. Your schedule might be jam packed, but do your best to find time for a daily 10 or 15 minute walk or jog. Take as much time as you can to maintain your relationships. When you can, give an old friend a call and just shoot the breeze with them. If you feel like your emotions are piling up, ask someone you trust if you can vent to them. Everyone needs a break sometimes, so don't feel bad about taking a couple days off every now and then. Respite care is when someone else takes on your responsibilities for a short time. You could ask a friend or family member, or seek assistance from a community service organization. In addition to non-profit organizations that offer volunteer caregivers, you might be able to find a respite co-op. This is a network of families who care for elderly or disabled loved ones, and share caregiving duties to offer each other respite. If you're in a caregivers support group, talk to other members about forming a co-op.


Maintain a balanced diet to keep your body and teeth healthy. Drink a glass of water along with any coffee, tea, or soda. Eat fruit and drink fruit juices instead of consuming sugary drinks. Chew sugarless gum to stimulate saliva production in your mouth.

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A balanced diet will ensure that your body produces the right balance of natural bacteria and minerals in your mouth. Eat a variety of grains, fruit, vegetables, lean proteins, and complex carbohydrates every day and stick with 3 regular meals to maintain a stable diet. Sugar is the main culprit when it comes to tooth decay and gum disease. Limit the amount of refined or processed sugar you consume to keep your teeth healthy. Coffee and tea are acidic, which can wear down your teeth over time, while the sugar in soda can lead to root decay. To reduce the harm of coffee, tea, and soda, sip a cup of water while you’re drinking. The water will wash away a percentage of the sugar or acid and keep it from building up in your mouth. If you’re craving something sweet, opt for a piece of fruit or 100% fruit juice. The natural sugars in fruit are much easier for the bacteria in your mouth to break down. The fruit will also satisfy your urge for something sweet. Unfortunately, the sugars in fruit can still harm your teeth. Try to limit the amount of fruit you eat on a daily basis. Sugar-free gum with xylitol is great for your mouth. For one, chewing gum will cause you to salivate, which will help wash out any bacteria in your mouth. There is some evidence that the xylitol also kills certain bacteria that lead to cavities and tooth decay.  This is a great way to fend off the urge for something sweet or keep the hunger pains at bay while you’re out and about. How often you chew gum is entirely up to you. It’s good to keep a piece in your pocket whenever your mouth dries out, but chewing multiple times a day can lead to jaw or tooth pain.


Maintain a calendar of important events. Keep a filing system for the classroom. Create a filing system for yourself. Manage your time.

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A calendar will help you plan your classes and units so that you cover all of the required material by the end of the year. It will also help you keep track of meetings, due dates, and any other administrative tasks.  Consider keeping a classroom calendar that includes holidays and events that students need to know about. You and your class may also want to include student birthdays on this calendar. Students will need to use folders, notebooks, textbooks, and other materials on a daily basis. Decide on how you will organize such materials and where they will be placed around the room.   Many teachers like to keep things color-coded by subject and assign numbers for each students. Remember that space may be limited. Consider using cubbies and shelves to store student materials. Teachers handle a great deal of paperwork, including lesson plans, worksheets, student work, and general school announcements. Create a filing system at school (and at home, if necessary) for the many papers you will be handling.   Consider organizing lessons and grades on the computer. There are many online tools that help you track student grades. Your school may even have its own website for grades and student assignments. Accordion folders, crates, and bins are all helpful for managing papers. Consider using unconventional tools like mason jars and old suitcases to organize other materials. Being a teacher can feel like a 24-hour job. Between administrative duties, calling parents, lesson planning, grading, and actually teaching, your time can go by very quickly. Prioritize your tasks and set aside time for each one during the week. Don’t forget to schedule time for yourself too!


Maintain a canter by pushing forward. Check your horse’s pace. Work on your lope departure. Maintain proper lope technique.Your body should be able to sit deeper than when riding at a canter, as the bounce should now be gone.

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If your horse tires, then come back to a trot, which is slower than a canter, and let him settle and rest. Then return to a canter as your horse gains back energy. If your horse proceeds, you can start to get a lope. Squeeze the reins one at a time and slightly sit deeper -- imagine you are a sack of potatoes for this exercise. Squeeze your legs onto your horse. This will encourage your horse to pause slightly, which is the tool to get them to slow. When you get a slight pause, release your legs slightly while maintaining a forward leg pressure. Release your hands also and move him into the stride. Repeat this step about three or 4 times until you have a slow canter, or lope. When moving from a walk or jog to a lope, lift your hand slightly. At the same time you squeeze with your outside leg, ask the horse to flex a little to the inside. Do this as you are pushing your horse in the direction you want. It’s at that point that you will ask your horse to go into a lope. You can do this a couple of ways:  You can add more pressure from your leg or your spur You can combine either leg pressure or spur pressure with a sound The bounce will have been replaced with a soft seat, with a slight elevation of the legs in mid-suspension. This is hard to feel as you start out, but as you improve you will be able to feel the suspension. All of this is in your legs -- your reins need to be loose.


Maintain a comfortable temperature. Increase the amount of natural light in your workplace. Be mindful of noise in the workplace. Make your workplace look more comfortable.

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The physical environment of your workplace can make a huge difference in how your employees work. Some studies have shown that a workplace that's too warm or too cool can make it more difficult to concentrate for prolonged periods of time. Keep the office between 68 and 77 degrees Fahrenheit (20 to 25 degrees Celsius). This is often seen as the ideal temperature range to keep workers focused and comfortable. Depending on your office location and setup, you may be forced to rely on artificial lighting. However, if your office has windows, you may want to keep the curtains/blinds open to allow more sunlight inside. This helps employees feel more alert and rejuvenated, which can improve the overall productivity of your workplace. Some noise is often unavoidable in the workplace, no matter what field you work in. Too much noise can be a distraction, though, so it's important to find ways to reduce noise as much as possible.  Try to minimize noisy distractions by putting loud equipment in another room (if at all possible). Some repetitive tasks are easier to concentrate on when employees have the option of listening to music. Just make sure that employees use headphones to avoid disrupting others. Offer your employees a quiet place to work when they need to focus and reduce environmental noise. The physical appearance of your workplace can send psychological cues to your employees. A comfortable yet stimulating workplace can make it easier to get work done, while other types of environmental cues may actually hinder productivity.  Choose a color scheme for the office that's more conducive to worker productivity. Yellow is often considered a stimulating yet comfortable color, red is considered arousing/aggressive, and white is considered open and sterile. Give your employees someplace to congregate, like a water cooler or a break room. Cubicles may be a fixture of many offices, but studies have shown that they're actually damaging to employee productivity.  Try to give your workers a choice in their type of work...


Maintain a consistent tone of voice. Adopt the "broken record" technique. See a workable compromise as a positive solution.

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If you are making a request, then you’ll like need to adopt a conciliatory and friendly approach. Growing frustrated at the person’s refusals or hedges will only make success less likely. Similarly, if you are the person doing the refusing, keep a confident and clear tone of voice when making your refusal known. For example, if you are repeatedly invited to an event that you don’t wish to attend, keep saying “no” in the same confident way until the person gets the message. This is a common technique used in assertiveness training. You simply repeat the same continuous, clear statement about your feeling, intention, or decision. You stay calm and avoid becoming angry, defensive, or irritated mid-conversation.  For example, you might state, “I’m not comfortable with that.” You don't need to give any excuses or justifications for your refusal. Just keep saying your statement. This approach also requires that you avoid any attempts to sidetrack you and stay on your original message. When you ask for something or issue a refusal, it’s unlikely that the conversation will end there. Instead, you may need to work with someone else to find a solution that helps you both. When you reach a compromise, don’t view it as a failure. Instead, it’s another way to reach your original goal. For example, you might ask a co-worker to send you a particular email, but they may not have it. However, they might give you the name of someone who could forward it to you.


Maintain a good example for employees. Respect your guests. Stay informed about the menu. Incorporate new ideas.

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Restaurant managers work on their feet, and you want to make sure that you always pay attention to the small details while you are working.  Maintain a positive attitude, and don’t allow your stress to show during the work day. If one of your employees asks you a question, give a definitive answer with authority. As a manager, you will be the one to deal with any customer issues that arise. Even if a customer makes unreasonable demands, treat them with kindness and respect.  In correcting mistakes, be gracious. For example, if a take out order gets messed up, let the guest know they can have a free dessert the next time they come to the restaurant. Even if you are primarily working on the financial and personnel side of the restaurant, make sure you maintain a detailed knowledge of food and the dishes on the menu.  You need to be a resource both for front and back of house staff. If a customer asks you about a dish, you need to be able to respond professionally with clear knowledge. As a manager, you have the ability to make decisions and change the way things are done at the restaurant.  Take time to visit other restaurants in your city and other places you travel. Make note of things you like about them. Don’t be afraid to incorporate new ideas and ways of completing tasks in the routine at your restaurant.


Maintain a good stance. Practice different blocking tactics. Practice skating. Focus on stopping the puck. Support your teammates.

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Stand with your skates parallel to each other, a little more than shoulder width apart. Shift your weight slightly to the inside by bending your ankles a little, and push your knees forward.  Keep your chest high. The shooter should be able to see the logo on your jersey. Not only does this add balance to your stance, it maximizes net coverage.  To keep your chest at the correct level, keep your shoulders parallel. Some professionals recommend that you always stay on your feet. Others will suggest "butterfly" goaltending, a method where you drop to your knees to block low shots. If you want to be successful goalie, vary your blocking tactics.  To execute a butterfly block, think of driving your knees into the ice from your basic stance. Keep your butt off the heels of your skates. You want your upper body to be in much the same position as it is in your basic stance.  When on your feet, you should be able to quickly move from side to side. Work on shuffling and skating backwards. As a goalie, you should be comfortable in the crease, or the area just in front of the net. Don't depend on any one tactic to block the puck. This can make you vulnerable and your opponents may soon figure out ways to score on you. Blocking shots is only a small part of a goalie's job. While you may block a lot of shots in a game, most of the time you will be positioning and recovering. You have to be a strong skater so you can follow the shooter and be quick in the crease. As a goalie, you should be well protected by a full set of gear. A puck can come in fast, but it's your job to stop it. When you practice, keep a clear head and focus on guarding the net. Have a coach or teammate take shots at you and try to focus on stopping the puck. Don't let the fear of getting hit get the better of you. The goalie is the last line of defense. When you find yourself defending a shot, it is because your teammates let the other team through. You may want to blame your teammates for this, but instead, encourage them. Encourage your teammates to...


Maintain a healthy diet. Decide what kind of style you are going for. Get some sleep. Ignore the itch. Don’t try to groom it while it’s growing.

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Hair grows when you’re receiving enough essential vitamins. You don’t need to eat anything special if you aren’t in a rush to grow your beard, just make sure it is a balanced, healthy diet. Fish is great for your hair. If you want to take a supplement some recommend Biotin, a b complex vitamin. Try to pick a style that matches the hair you grow on your face. Some people find that their moustache doesn't connect to their beard. Others grow hair more heavily on the side of the face than on their neck. Address what type of facial hair you can grow and choose your beard style accordingly. Studies show that a lack of sleep can actually slow down your beard growth.  If you want a good beard make sure you’re getting the appropriate amount of rest. When you’re first growing a beard, it will itch pretty heavily at times. Your skin has to get used to having all this hair on there, but it will get better after a few weeks. Don’t give up and shave just because it starts to get itchy. It can feel relieving to do so, but you won't be any closer to achieving your goal of growing a beard. Wait a few months until it has developed a shape before you try to make it look different. You need to have at least an inch and a half of hair before you start shaping it.


Maintain a healthy weight. Quit smoking. Limit time doing repetitive activities.

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Extra weight places additional stress on your joints, and over time this leads to an increased risk of arthritis. You can reduce your risk significantly even if you only lose a small amount of weight consistently over time.  If you've changed your diet and are exercising regularly, you'll likely lose weight without having to commit to a restrictive plan. Talk to your doctor about losing weight healthfully if you are significantly overweight. Engaging in strenuous or high-impact activity may cause more stress to your joints and could lead to injury. Smoking can substantially increase your risk of developing of rheumatoid arthritis, especially among regular smokers who have been smoking for 20 years or more. The exact reason smoking increases the risk of arthritis hasn't been established, but it's possible that smoking may weaken your immune system.  Smokers who've already been diagnosed with arthritis may find that their flare-ups are more frequent, more intense, and last longer than those experienced by non-smokers. Quitting smoking can help decrease these symptoms and make the condition less painful to live with. If you're not sure how to quit, talk to your doctor. They can offer practical advice or prescribe medications that may help you quit, if necessary. Many work and leisure activities, including typing or playing musical instruments, involve repetitive motion. Over time, repetitive motion can weaken your joints and lead to an increased risk of arthritis. When engaging in repetitive activity, make sure you warm up first. For example, if you're playing guitar, do some warm up exercises first to stretch and warm up your hands, fingers, and wrists. Take frequent breaks, and don't continue the repetitive activity for a long period of time. For example, you might type for 20 minutes and then take a 5-minute break.


Maintain a healthy weight. Try to get 30 minutes of exercise every day. Practice stress relieving techniques. Quit smoking. Limit alcoholic drinks to 1 or 2 a day.

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Use your height and weight to determine your body mass index (BMI). Then use the number to determine if you're at a healthy weight for your height. Since people who are overweight or obese tend to have higher cholesterol levels, try to keep your weight in a healthy range. BMI ranges include:  18.5 to 24.9: normal 25 to 29.9: overweight 30+: obese If you're trying to lose weight or maintain normal cholesterol levels, you'll need to exercise regularly. Studies have shown that moderate exercise increases your HDL, reduces LDL, and can lower triglycerides. For moderate exercises, try:  Walking Swimming Running Weight lifting Bike riding Research has shown that stress can directly raise cholesterol levels, so it's important to manage the stress in your life. To handle stress, use whatever technique works best for you. For example, take yoga classes, paint or draw, or practice deep breathing. It's a good idea to use a variety of stress relieving techniques so you can use them in different settings. For example, if you can start meditating during a stressful meeting, you could take a few deep breaths. Smoking cigarettes has been shown to lower good cholesterol levels (HDL), which causes bad cholesterol (LDL) to rise. Talk with your doctor about smoking cessation programs or find a support group in your area to help you quit. Once you quit smoking, your blood pressure will recover within 20 minutes. Your blood circulation will also improve within 3 months of quitting. If you frequently drink more than 1 to 2 drinks a day, you'll increase your triglycerides. Moderate drinking can also raise your blood pressure and increase your risk for heart problems. Women of all ages and men over 65 should limit drinking to 1 drink a day. Men under 65 should limit drinking to 2 drinks a day.


Maintain a light-hearted and genuine charm. Continue showing interest. Come up with interesting date ideas yourself. Suggest a double date.

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Declarations of undying love in the early stages are terrifying for most people, as they suggest an undesirable clinginess. Keep conversations fun and exciting without leaning towards talks of romance and extended future plans. Keep in mind you are still learning about each other so instead of professing your love, keep him intrigued by your charm and confident character.  Love should take time; if it's based on looks, it's time to rethink your relationship. Try friendship as a first step. It can't hurt to get to know one another better, especially when you're not sure of his interest or intentions. Give subtle hints to show you want this new relationship to continue. Let him know how much you are enjoying getting to know him and you are having a great time on the date(s).  Be careful with your words. As stated before, you don't want to seem too clingy but you also don't want to seem distant or uninterested. If he asks you if you would like to meet again this week respond with "I would really like that" (avoid the word "love") or a more flirtatious "I suppose I could squeeze you in" (add a little wink or a cute smile). Don't make yourself seem so readily available, this could potentially make your date think you are waiting around for him to keep asking you out. If he asks "When can you go out again" don't respond with "any day works for me", instead ask "Hm, what days work for you and I will see if those are also open for me!" If your first dates are going well and there seems to be more on their way don't hesitate to suggest a new place or a new fun idea. It can be very beneficial to get out of the same scene and get to know the person better in a different environment. Suggest something that you found you have a mutual interest in or something that he has never tried before. Some examples of new and interesting dates include: Going on a hike, going to a sporting event, the zoo or a museum, or taking a cooking class. If your dates have been going exceptionally well and you see many more in your future you...


Maintain a neutral wrist position as often as you can. Take breaks. Relax your grip and reduce your force. Maintain your overall health. Consider wearing a wrist splint if you need one. Take NSAIDs if necessary. Keep your hands warm.

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Carpal tunnel syndrome is most commonly caused by repetitive flexing of the wrist. You can think of this as the position your wrist takes when you say "stop" with your hand. Whether you're typing, eating, or doing some other repetitive movement, you should try to maintain a neutral wrist position as often as you can instead of flexing your wrist. Think of the neutral position as the handshake position -- when you shake someone's hand, you don't have to bend your wrists at all. Carefully monitor your hands to try to maintain this position as much as possible. If you're doing a repetitive activity, whether you're typing or chopping vegetables, take a short break every 10-15 minutes to give your wrists a break. This could mean stretching, performing exercises, or just sitting there without using your wrists. No matter how busy you are, you can always take a 1-2 minute break when needed. Don't let too much time go by without resting your wrists.  If you can, try to switch tasks every 20-40 minutes. Additionally, try to change your position as often as you can. You don't want to get "stuck" in one position for too much time. Most people use more force than necessary when performing daily tasks. Whether you're holding on to a mouse, using a pen, or working a cash register, you should try not to squeeze anything too much or to use too much force. Don't punch the keys on your keyboard or push any other buttons with more force than needed to get the job done. This will keep you from putting too much pressure on your wrists. Though the best thing you can do to prevent carpal tunnel syndrome is to take care of your wrists, studies show that maintaining your overall health can help you have healthy wrists. Make sure to eat at least three healthy meals a day, get regular exercise (around 30 minutes a day), to get 7-8 hours of sleep a night, and to do whatever else you have to do to feel both mentally and physically sound. Wrist splints, when worn correctly, can help you maintain a neutral wrist position without causing...


Maintain a regular schedule. Take advantage of office hours. Reach out to successful students. Attend all your classes. Improve your test taking skills.

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A major part of good grades is the ability to manage your time wisely. Work on maintaining a regular schedule and sticking to it throughout the semester. You should also plan ahead and stay aware of when big papers and tests are coming up. Write down important dates in your calendar and keep a daily planner.  Decide when to study, do homework, socialize, and so on. Have a daily routine you follow that works with your class schedule. Stick to general rules that work for you. For example, maybe you need a couple of weeks to write a solid paper. Make sure to always start papers a week before they're due. Professors have office hours in which you can come in and ask questions. Always take advantage of the time your professors are offering. Office hours are an invaluable way to gain a higher understanding of course material, and build solid rapport with your professors.  Do not just come into office hours when you're struggling. Stop in just for a refresher when necessary. You can also have a professor look over a draft of your paper or go over the reading with you. Your reputation can help sway your grades. If your professor is, say, deciding between a B+ and an A, they're more likely to grant an A to a student who seemed like they were consistently trying. You want to surround yourself with inspiring people. In class, try to identify the most successful students. Try to plan study parties and review sessions with these students. Your grades will improve as good habits rub off on you.  Try to form a regular study session. Meet once a week with the top students in your class. Make sure to keep study sessions directed, however. Study sessions can sometimes dissolve into socializing, which will not help you bring up your grades. Everyone misses class once in awhile. An illness or emergency can occasionally prevent you from making it to a lecture. However, never allow missing class to become a regular thing. Unless it's absolutely impossible, attend all your classes all the time. In college, classes may only meet...


Maintain a regular sleep schedule. Shift your wake up time gradually. Avoid consuming caffeine four to six hours before your bedtime. Turn off all electronics and distractions a few hours before bed. Set an alarm to remind you it's time for bed. Do a relaxing activity before bed. Put your clothes out for the next day right before bed. Keep your bedroom dark, cool, and quiet. Wake up with the sun.

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Create a sleep schedule where you wake up and go to sleep at the same time everyday, even on weekends or days off. Sleep requirements vary from person to person, but on average, you should be getting between seven to nine hours of sleep to function at your best during your waking hours.  Some people think getting just one less hour of sleep won't affect their daily functioning or that they can make up for lack of sleep on the weekend or a day off. But any changes or shifts to your regular sleep schedule will only have a negative effect on your sleeping habits and lead to oversleeping or being overly tired when you wake up.  Keep in mind extra sleep at night cannot cure you of your daytime fatigue. The quantity of sleep you get every night is important, but the quality of your sleep is more important. You may get eight or nine hours of sleep a night but you will not feel well rested if the quality of your sleep was poor. Rather than set your alarm to one hour earlier and hope that you will avoid the snooze button, shift your wake time in increments over a period of time. This will help your body adjust to a new sleep schedule and ensure that your sleep habits adapt long term to your new wake up time. Start with adjusting your alarm so it is set five minutes earlier than usual. Go to bed five minutes earlier than normal and try to wake up with your alarm. Do this for several days to a week and then push back your wake up time by five more minutes. Try to wake up for several days to a week with the new wake up time. Repeat this process until you reach the wake up time you desire. About half the caffeine you consume at 7 pm is still in your body at 11 pm. A known stimulant, caffeine can be found in coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Limit how many cups of coffee you have several hours before bed, or try to eliminate caffeine in your diet all together. Alcohol also prevents deep sleep and REM sleep. It will keep you in the lighter stages of sleep, causing you to...


Maintain a regular sleep schedule. Up your magnesium intake. Move throughout the day. Eat breakfast. Reduce stress. Drink more water. Go for whole grains over sugar.

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If you want to be perky, you'll need to have a high overall energy level. Work on maintaining a regular sleep schedule. This will help you get a better night's rest.  Go to bed and get up on roughly the same time each day. Your body runs on a circadian rhythm that adjusts to a regular schedule. If you set your bedtime for 11 PM each day, and your wake-up time for 8 AM, your body will wake up and fall asleep naturally at those times.  Have a bedtime ritual. This can help signal to your body that it's time for sleep. Do something relaxing before bed. Take a warm bath, read a book, or have a small snack.  Avoid going on your computer or phone close to bedtime. The light emitted by electronic screens stimulates brain activity, making sleep difficult. Magnesium is an important vitamin to a balanced diet. Upping your magnesium levels can increase your overall energy. It can increase your heart rate and oxygen levels, resulting in higher overall energy.  Women should get 300 milligrams of magnesium a day. Men should strive for 350 milligrams. You should talk to your doctor about healthy ways to reach these levels.  Foods high in magnesium include hazelnuts, cashews, whole grains, and bran-based products. Halibut is also high in magnesium. If you feel tired during the day, take a short walk. This can increase your energy level, leaving you perkier. At work, take a 15 minute break to take a brisk walk around the block. Taking short 10 to 15 minute walks throughout the day can help boost your energy level. You should also strive for regular physical activity.  Try to exercise for 20 to 30 minutes at least 3 times a week.  Pick a form of exercise you enjoy. If you loathe running, you'll struggle to stay on a schedule. If a long bike ride is incredibly relaxing for you, try biking instead. Talk to your doctor before starting a new exercise regimen. You want to make sure you do not strain yourself. Many Americans skip breakfast, but if you want to be perky, breakfast is a must. Low-energy and poor performance at work and...


Maintain a temperature gradient in the tank.

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You should set up a warm side and cool side of the tank so your gecko can regulate his temperature by moving from warm to cool. Use a thermometer to make sure the temp. is correct for your gecko. The best thermometers to use is a digital one with a probe or a temperature gun.  Use an under-tank heater on the bottom of the warm side. It should be a third of the area of the bottom. A lamp should only be used if the heat mat doesn't have enough heat alone. Leopard geckos are not basking lizards and get their heat from their belly to help them to digest food. Basking rocks should never be used. A UVB light because these geckos are crepuscular (active during dawn and dusk). However, UV can be beneficial as leis cannot overdose on d3 they get from it. It can take the place if a d3 supplement. A light is only needed if there's no window or other light sources in the room. In the daytime, the cool side should have an ambient temperature of 80 °F (27 °C) and the warm side should be about 90 °F (32 °C). In the nighttime, the temperature should be around 80 °F (27 °C) on both sides of the tank.