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

{ "section_name": [ "Mixing in a Bowl", "Mixing in a Container With a Lid" ], "document": [ "Since you don’t have a blender to whip your milkshake together, you’ll need a large container that you can use to mix, and stir all of your ingredients in. Alternatively, you can use an electric mixer or food processor if you have those instead of a blender. If you don’t have an electric mixer of any sort, a handheld whisk works just as well.", "Since you don’t have a blender, you can use a container that has a lid or a cocktail shaker to shake your milkshake ingredients together. It's best to choose a container with a lid for shaking and storing any leftover milkshake. You can also use a large lidded jar such as a mason jar or blender bottle if you have one. If you want something like a shake, you can use a drink shaker. Note. If you decide to use a bottle with a spherical whisk to help mix your ingredients, mix any powder with milk in the bottle first. Then add your ice cream." ], "summary": [ "Grab a large mixing bowl.", "Grab a large enough tupperware container that has a lid, or a drink shaker." ] }

{ "section_name": [ "Shaping the Dough", "Cooking the Pita Bread", "Mixing the Dough" ], "document": [ "Spray the bowl with some non-stick cooking spray, or pour a small amount of olive oil into the bowl and use a paper towel to coat the edges with the oil. Then, grease 1 side of the foil or plastic wrap in the same way. Place the dough ball into the bowl and cover it with the greased foil or plastic wrap. Use a clean bowl or wash out the bowl you used to mix and knead the dough. Dry it with a clean, paper towel, and then grease the bowl. Set the bowl with the covered dough ball in it in a warm place, such as on your kitchen counter. Set a timer for 2 hours and check the dough when the time is up. The dough will double in size over the course of 2 hours. When the dough has doubled in size, it is done rising. You may notice that it reaches this point slightly before or after 2 hours depending on the potency of your yeast. Space out the dough balls on your work surface so they are about 2 in (5.1 cm) apart. Then, grease a piece of foil or plastic wrap as you did before. Place this sheet over your dough balls and set a timer for 30 minutes so the dough balls can rise. If the sheet of foil or plastic you used to cover the large dough ball is still intact, reuse this to cover your dough balls.", "Non-stick cooking spray also works well for preventing your pita bread from sticking to the pan. Coat the pan well with oil or non-stick cooking spray and turn the heat on medium high. Let the pan heat for a few minutes before putting the first piece of pita dough into the pan. The pan needs to be very hot for the pita to puff up and cook properly. If it is not hot enough, the pita dough will not puff up, which is necessary for the pita to form a pocket in the center. Unpuffed pita bread is still useable, but you will not be able to stuff it. Press the air out with the back of your spatula or tongs before removing it from the griddle. Then, place the pita bread onto a plate. To keep the pita bread warm while the rest of the pita bread cooks, place a piece of foil or a pan lid over the plate. Pita bread tastes best when you eat it fresh. However, you can store your pita bread in an air-tight container or bag for up to 1 week in the refrigerator, or for up to 3 months in the freezer. Stack the pita bread and place wax paper between the pieces of pita bread to keep them from sticking together. Then, place the stack of pita bread into an air-tight plastic or glass container, or in a resealable bag. Place the bag in the refrigerator or freezer. Write the date on the container or bag to ensure that you use the pita bread in time.", "If you notice that the dough is sticking to the sides of the bowl, your hands, or the dough hook, then sprinkle in a little more flour. Only add a small amount of flour or the dough may become too dry. Keep kneading the dough after you add the flour. Knead until the flour is completely mixed into the dough. You may need to repeat this a few times to get the dough to the right consistency." ], "summary": [ "Place the dough ball in a greased bowl and cover it. Allow the dough to rise for 2 hours. Let the dough balls rise for 30 minutes.", "Heat 0.5  fl oz (15 mL) of olive oil in a cast iron pan. Remove the cooked pita bread from the heat and place it onto a plate. Eat the pita bread immediately or store it in the refrigerator or freezer.", "Sprinkle in 1 to 2 oz (28 to 57 g) of flour if the dough is too sticky." ] }

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

{ "section_name": [ "Getting Work in Japan", "Moving to Japan", "Adapting to Japanese Culture", "Managing Daily Life" ], "document": [ "There are careers available in numerous industries for people who want to immigrate to Japan. The work and visa requirements may vary depending on the kind of job you are looking for. For example, while some types of work may require a 4 year university degree, others may only require that you have a certain amount of experience in your field. For example, to get a work visa as an Engineer/Specialist in Humanities/International Services, you need either 3 years of experience in your field or a university degree. Even if your work visa does not require a degree, you may need a degree for the specific job you are interested in. Find out if the jobs you are interested in require other qualifications. For example, if you want to teach English, you may need a Certificate in English Language Teaching to Adults (CELTA). There are several job boards that specialize in jobs for foreigners looking for work in Japan. Explore websites like Daijob.com or GaijinPot.com to find jobs in your field. Many jobs in Japan require that you submit your resume in a very specific format. The company may provide its own resume form, or you can download a standard template from the web. Do an internet search for “rirekisho template” to find standard resume forms. The resume typically includes sections on your academic history, employment history, other qualifications (e.g., licenses or language certifications), general information (this is where you would describe your personal interest in the job), and requests (e.g., salary requirements or desired work hours). If you are not proficient in Japanese, ask someone who knows Japanese to help you fill out the application form. Japanese resumes include a passport-sized photo in the top righthand corner. Most metropolitan areas in Japan have numerous photo booths specifically made for taking resume photos. Make sure that you appear professional in your photo. Wear formal business attire and a neat, conservative hairstyle. Don’t let your hair cover any part of your face. Shave any facial hair before getting your photo taken. Face the camera directly, and use a friendly but restrained facial expression (i.e., alert and smiling slightly, rather than grinning or frowning). If you want to live and work in Japan, having a good grasp of the Japanese language is a big advantage. Some jobs may require you to prove your proficiency by providing a Japanese Language Proficiency Test certificate. Having a JLPT certificate can also help you earn points toward becoming a permanent resident. You can take the JLPT either in Japan or overseas. To find a testing location near you outside of Japan, visit the JLPT Overseas Index here: http://www.jlpt.jp/e/application/overseas_index.html To take the test in Japan, fill out an application on the JEES website: http://info.jees-jlpt.jp/?lang=english Testing dates and application deadlines vary depending on your region and the host institution for the exam. Carefully read all application requirements for your area.", "You will need a passport to enter Japan. The passport must be recent enough that it will be valid for the entire period of time that you intend to stay in Japan. If you don’t have a passport already, you will need to apply for one well in advance of when you plan to go to Japan. In the US, a routine passport application may take more than 4-6 weeks to process. If you need a passport more quickly, you can apply for expedited service for an additional fee. In order to qualify for an extended stay (6 months to 5 years) or residency in Japan, you will need a Certificate of Eligibility. To get a Certificate of Eligibility, you will need to specify what types of activities you plan to carry out while in Japan (e.g., working, studying, or living in Japan as the spouse or dependent of a permanent resident), and provide evidence that you will have financial support while you live in Japan. It may take 1-3 months to complete the application process. You can submit the application yourself, or the application may be completed by a staff member at an organization sponsoring you in Japan (e.g., a company that has hired you). You will need to submit a copy of your application form, along with a 4 centimeter (1.6 in) by 3 cm (1.6 in by 1.2 in) photo of yourself, a self-addressed, stamped envelope, and any required supporting documents. Send these materials to the regional immigration office where you plan to reside. Visit the Immigration Bureau of Japan’s website on applying for a Certificate of Eligibility to get application forms and view a list of supporting documents (these vary depending on what you plan to do in Japan): http://www.immi-moj.go.jp/english/tetuduki/kanri/shyorui/01.html Once you have a Certificate of Eligibility, you can apply for a visa. The procedure will vary depending on what you are planning to do during your stay in Japan. You can apply for a visa at your local Japanese consulate. You will need: A completed visa application form, available here: http://www.us.emb-japan.go.jp/j/download/VISA_APPLI.pdf A passport-sized photo. A copy of your Certificate of Eligibility, along with any other required documents for the specific type of work, study, or other activities you plan to do in Japan. Once you are in Japan, you will need to obtain a resident card. If you arrive at Narita, Haneda, Chubu, or Kansai Airport, you can get your resident card at the same time that you get your passport stamped. Otherwise, the Regional Immigration Office in the area where you plan to live will mail the resident card to you at your place of residence in Japan within a few days of your arrival. Once you have your resident card, carry it with you at all times. The Japanese Police are legally authorized to ask to see your card at any time. If you make any changes to your place of residence, you will need to inform your municipal office so that your card information can be updated. You can apply to have your card replaced or your residency period extended at your Regional Immigration Office. . If you are working or studying in Japan, your employer or school may help set you up with a place to stay. However, you may be able to save money or find a place you like better by finding an apartment on your own. If you want to find your own lodgings, check out listings on foreigner-friendly housing sites like apartments.gaijinpot.com or realestate.co.jp. Unless you are very proficient in Japanese, it is easiest to find a find a place with the help of a real estate agent. Most agents charge a fee that is equivalent to 1 month’s rent in the property that you choose. Most landlords in Japan will not rent to you unless you have a guarantor who is willing to vouch for your ability to pay rent. Ask your employer, a friend, or a relative in Japan to be your guarantor. Be prepared to pay substantial upfront charges when you move in, including a security deposit and a “key money” (reikin) fee that may be equivalent to up to 3 months’ rent. While you’re looking for a permanent home, you can save money by staying in a share house.", "The rules of polite social interaction in Japan are complex, and may be very different from what you are used to. Before moving to Japan, get an up-to-date guidebook, chat with someone who knows Japanese culture well, and read blogs about life in Japan. Minimize misunderstandings and culture shock by familiarizing yourself with Japanese etiquette. Just a few things to keep in mind include: Tipping for service is not usually done, and may be considered impolite. If you are invited into someone’s home, you should always bring a gift for your host. The exchanging of business cards is an integral part of any introduction in a professional setting, and it is impolite to put away the other person’s business card until you are done conversing. Knowing the Japanese language (or at least the basics) will make it much easier for you to live and work in Japan. Before moving to Japan, consider signing up for a course, taking private lessons, or using language learning software like Rosetta Stone or Duolingo. The best way to get familiar with Japanese culture is to experience it. Ask a friend, a coworker, or a classmate for advice on interesting things to see and do, or see if they are willing to show you around. Take time to explore the area where you live, and get to know your new neighbors. If you know any other expats from your own country who have more experience with life in Japan, reach out to them. They may be able to help you connect with your new home and feel more comfortable.", "While you are living and working in Japan, you will need to behave appropriately and follow the law. Penalties for even minor offenses can be fairly severe. If you have any questions about what is legal or illegal in Japan, visit your country’s consulate or embassy for information. Be especially cautious when bringing drugs or medications into Japan. Recreational drugs are illegal in Japan, and many prescription or over-the-counter medications that are legal in other countries are prohibited in Japan. Check Japan’s Ministry of Health, Labour and Welfare site to find out which drugs, cosmetics, and medical devices you can bring with you: http://www.mhlw.go.jp/english/policy/health-medical/pharmaceuticals/01.html Depending on where you live, you may be able to use public transit. If you live in a more remote area or have to commute a long distance to work, you will probably need to use a car. If this is the case, you must get an International Driving Permit (IDP). To legally drive in Japan, you will need both an IDP and a valid driver’s license issued in your home country. The IDP is valid for 12 months from the date of issue. Procedures for getting an IDP vary by country. In the US, you can apply for an IDP through your local AAA office or the National Automobile Club. In the UK, you can apply for an IDP at selected Post Office branches. The cost of living in Japan can be high, but it varies depending on where you live. For example, the cost of living in Tokyo is about 10% higher than the national average. Do an online search for the average cost of living in the part of Japan where you plan to live, taking into account your expected salary and family size. Apartments in Japan might be pretty different from what you are used to. They are typically smaller than apartments in America, for example. A family of 3-4 in Japan might live in an apartment that is about 63 square meters (678 sq. ft.) Additionally, apartments in Japan are typically unfurnished. You will probably have to buy your major appliances (such as the refrigerator and washing machine), and you may even have to buy ceiling lights and curtains. Look in your phone book or do an internet search for clinics in your municipality. If you need more specialized or urgent care, you can visit a hospital. Some clinics and hospitals may offer foreign language services. If you aren’t proficient in Japanese, bring someone with you to the clinic or hospital who can interpret for you. Japan’s public health insurance system will cover about 70% of most medical services. However, some conditions and services are not covered. Ask your employer in Japan about how to enroll for Employees Health Insurance." ], "summary": [ "Research the requirements for the job you want. Make use of Japanese job boards to find postings. Create an appropriate resume. Get a headshot for your resume. Take a Japanese Language Proficiency Test to be more marketable.", "Obtain a passport. Acquire a Certificate of Eligibility. Apply for a visa to live or work in Japan. Get a resident card. Find a place to live", "Read up on Japanese customs and etiquette. Take Japanese language lessons. Explore and try new things.", "Get familiar with local laws. Assess your transportation needs. Budget for the cost of living in your area. Be prepared for limited living space. Locate the nearest clinic for medical services." ] }

{ "section_name": [ "Tackling the Problem", "Changing Your Perceptions" ], "document": [ "A lot of people will dismiss challenges that come before them. They'll convince themselves that the problem is smaller than it really is or that it doesn't exist in the first place. You need to recognize when you start thinking this way because it's true what they say: the first step in overcoming a problem is admitting that you have one. This isn't a fun part of the equation. Accepting that this challenge is real and that you're going to have to deal with it can be really scary. If you're scared of what this challenge can mean for you, just remember: so far in life, you've met every challenge that's come before you and made it out okay. There's no reason to think that this is any different. It's important, with any challenge that you end up facing, to start doing something about the problem as soon as you possibly can. Each moment of inaction becomes an action in itself. By doing nothing, you're still doing something. And that something probably isn't helping the situation. Problems usually multiply when left to themselves, like rabbits. The sooner you start facing the challenge, the easier it will be to overcome. So, you're ready to start tackling this challenge? Great! The best place to start is by evaluating the facts. What do you really know about what's going on? Are you sure you understand the situation? Don't just deal with what you think the problem is; the real issue might be something you didn't even realize was a problem. Take some time to make sure that you understand the situation as fully as possible. This usually means that you're going to have to talk to people, although who will depend on your situation. Are you having problems with school? Talk to your teacher. Problems at work? Talk to your boss or a coworker. Problems in your relationship? Talk to your partner. Problems with your health? Talk to your doctor. You get the idea. It can help to make a list. A challenge is rarely one single task or problem, but is instead made up of lots of different parts. Make a list talking about what the smaller, sub-challenges are and what you'll need to do in order to combat them. Now that you know what you're dealing with, you'll want to think about what tools and resources you have available to help you in facing this challenge. What resources are most important will depend on your problem, but there are lots of things you can consider. Think about your strengths, the people that can help you, and any physical resources you might have (like money). You should also think about areas in which you are weak. This will let you plan ahead so that you can compensate or at least be prepared in areas where something might go wrong. Be realistic about both the good and bad things that you have to offer this situation: fantastic optimism is not your friend here. For example, let's say that you're facing a challenge in your marriage. What do you have that can help you face this? Well, you're good at communicating how you feel. That's important for reaching understanding in interpersonal issues. You also have your parents available to you, as they've managed to stay together through some pretty serious fights. They might have some advice. You also know that you're not good at changing your habits, so you'll know that you'll need to be prepared to pay extra attention to that. Now that you know about what the facts of the situation and what you have available to you, you can start finding information that can help you. Find out more about the challenge you're facing. Talk to people that have faced the same challenge. The more you know about the facts, similar situations, and the experiences of others, the easier time you'll have making smart decisions about facing your own challenge. It'll also help keep you from feeling alone. You can find a lot of information by going online and using Google to find websites that deal with your specific problem. For example, let's say that you're facing a challenge at work; you are up for review and you're worried that your performance has been poor. Now, go to Google and search for performance reviews. You'll learn about the process and hear how things have gone for other people. You can also learn about what you can do to improve your chances for keeping your job if your review goes badly. When we're worried, we tend to see only a few paths out of a challenge. You might see your situation as “either I do this or I do that”. However, this is rarely an accurate view of the situation and thinking of it in this way can often be harmful to your decision-making process. Challenge your ideas of what is really necessary to the situation or what your options really are. Find the paths between the ones that are so clearly marked in your mind. You may find that a middle road or a total detour is better for you in the long run, even if it doesn't match what you thought the situation would be. If you're having a hard time looking at a situation and finding an alternative route, one of the easiest ways to get ideas is to talk to someone you trust. Get advice. If you're on your own though, look at you main goal point (the thing you're trying to reach). It's got a problem in the way, keeping you from getting there, right? Now, look at the actual function of the goal. Is there another way to get the same thing to happen? This can open another path for you to take. If the challenge you're facing in any way involves other people, then a large part of your challenge can be dealt with by talking to other people. Most of our problems come up in the first place because we fail to communicate in the way that we should. For example, let's say that you're having problems in your relationship. The best way to solve relationship problems is to talk to your significant other. Be honest about how you feel and what you want and encourage them to do the same. If they won't talk with you, well that kind of answers the question, doesn't it? Another example would be if you're having problems at school. Talk to your teacher or the school's counselor. No matter what the problem is, one of them should have some ideas that can help you. You might think that they might be mad at you, judge you, or make things worse, but that is very likely not true. You're very unlikely to tell them something that would surprise them and they'll have a lot more experience in handling the problem and will probably have some good ideas for you. When you're facing a challenge, one thing you can do to really transform your experience of the situation is to find a mentor. This can be a person, a website, a book: anything that can give you advice on your specific situation and inspire you to take it like a champ. Having a mentor can make your experience more positive and help you change how you experience what's happening to you. For example, if you're having problems with a friend, talk to your older sister. She'll probably have had similar troubles at some point in her life, so she'll be able to give you advice. She'll also be able to support and comfort you. Online communities can also fill this role, so don't worry if you're not that great at talking to people or asking for help face-to-face. The final key for dealing with challenges in your life is to just keep trying. You have to be persistent. Without being persistent, you'll frequently find yourself unsuccessful in the things you try. We won't recommend trying the same approach over and over again but you shouldn't give up on finding a solution. Every challenge can be met and every situation made better, so long as you keep your mind open. Now sometimes the solution to a challenge is accepting the inevitable. Let's say that your challenge is that you've been diagnosed with a chronic illness. Now, you shouldn't keep fighting to get rid of the illness. The reality is probably that you're stuck with it. However, the solution in this situation would be that you should find a sense of community and identity with others who share your situation and learn to better embrace and appreciate the good things that you do have in your life.", "So you've got this incredible challenge before you: now you need to really face it. How do you deal, how do you cope, when this very upsetting thing is happening to you? It's very important to remember that time passes and things change. Always. The only constant is that the sun will rise each morning. Whatever you're dealing with, however terrible and permanent it feels, it's important to remember that you will not always feel this way. Your challenge will not be there forever. A new reality will form and you will find a way to keep living. Just keep telling yourself: This too shall pass. For example, your boyfriend that you've been with since you were young might have just left you. It will feel horrible, like you'll never be happy again and you'll never find someone else that you love that much. It might feel like you'll never find anyone. But time will pass, you'll be out at a party, and then suddenly...your prince charming will walk into the room. He'll be funny and charming and he'll think you're just the most incredible thing to grace this Earth. It'll happen. You just need to be patient and give it time. When bad things happen to us or when we're stressed, we tend to forget about all of the wonderful things that exist in our lives. No matter how bad things seem, the world really is a wonderful place. Take account of the good things in your life. Spend time enjoying them and tell the people that love you how much you love them in return. Not only will this keep you sane during this challenging time, it might also help you find a way to take on your challenge. People sometimes have a hard time seeing the good things in their life. Don't let this happen to you. You don't have a significant other? You do still have friends and family. Not much in the way of friends and family? You're alive and you have the wonderful opportunity to go out into the world and make friends and have experiences. There's always some incredible experience that's just waiting for you to get up and take it. No matter what challenge you're facing, being flexible will make a huge difference in helping you face it. See yourself as a tree that's fallen in a river. You can try to go against the flow, but you'll end up struggling and you'll bang against every rock on the way. If instead you go with the flow, change with each direction that the river wants to take you, you'll glide smoothly until it carries you to a resting place. When you have a goal or find some kind of greater meaning in your life, you'll find that facing any challenge is easier. This is because it gives you something to work towards, hope for, or will simply inspire you and make you happy. There are lots of ways to go about this. You can set a goal, like that you want to buy a house in five years. Some people become more religious and find comfort in their religious community. Some people volunteer and find strength in helping others. Find something that works for you. Finding meaning if you don't have meaning can be tricky. The best way to go about it, as with most things in life, is to give it a try. When you find the right thing for you, you'll know it. Just keep yourself open to as many possibilities as possible and don't keep yourself from getting out there and trying things. Handling stress takes practice. You'll find that you have an easier time facing challenges if you face more of them. When you keep yourself sheltered and always take the easy route in life to avoid the challenges, you'll never show yourself that you can in fact face a challenge. Let challenges happen. Take risks that have promising rewards. You'll find that you can do more than you give yourself credit for. It's a bit like learning to ride a bike: you have to get up on the bike and you might get a few scrapes and bruises while you learn to keep your balance, but each wobble will teach you something about staying upright. If every time you wobble you get off the bike and stay off for a few years, you're never going to learn. When you do face challenges in your life, be grateful for them. Each challenge you face will teach you more about yourself. It will become a part of who you are...and that person is an incredible person. You are unique and wonderful and it is your challenges that have made you that way. You might be struggling right now but remember, even while you're worrying and upset, that this challenge is going to make you a better person. The most important thing you can do for facing any challenge is to believe in yourself. When you doubt yourself, you'll falter. You'll make poor decisions. You want to make good decisions! Not believing in yourself can also powerfully transform what you take away from this experience. Either you believe in yourself and what you take away is ultimately good and you learn from it...or you don't believe in yourself and this experience is negative because you see it as a failure on your part. Which experience would you rather have? Sometimes, life has been so unkind that we really don't want to believe in ourselves. Please, don't let your experiences diminish your wonderful spirit. You are so strong. Look at all the stuff that you've made it through so far! We know that you can face this challenge and do so with grace. We believe in you and we are so proud of the person that you are. Just keep trying and don't forget to be awesome." ], "summary": [ "Accept that this challenge is happening. Take action. Evaluate the facts. Take account of what you have. Find more information. Look at all possibilities. Communicate, communicate, communicate. Look for a mentor. Keep trying until you find a solution.", "Recognize that this too shall pass. Remind yourself of the good things in your life. Be flexible, always. Find meaning in your life. Let yourself be challenged. Be grateful for the challenges you have. Believe in yourself." ] }

{ "section_name": [ "Oven-Braised Oxtails", "Stovetop-Simmered Oxtails", "Slow-Cooker Jamaican Oxtails" ], "document": [ "Set 4 pounds (1.8 kg) of oxtails on a cutting board and use a sharp knife to carefully cut off excess fat from the oxtails. Trim off large pieces of fat, but don't cut into the meat itself. Since oxtails are fatty, there will still be fat on the tails, but removing large pieces of fat will prevent the dish from being too greasy. Get out a roasting pan that's at least 12 by 17 inches (30 cm × 43 cm) in size. Arrange the oxtails in the pan so they're in a single layer and sprinkle a few pinches of salt and pepper over them. The salt will tenderize the meat as it initially roasts. Keep the pan uncovered and put it in the preheated oven. Roast the oxtails until they're dark brown all over. Use tongs to turn them over halfway through the cooking time. Browning the oxtails in the oven creates a rich, caramelized flavor. Stir the bottom of the roasting pan with a wooden spoon so you scrape up the flavorful browned bits. These add flavor to the dish. Then, cover the pan tightly with a sheet of aluminum foil. Reduce the oven temperature and place the covered pan of oxtails in the oven. It's important to keep the pan tightly covered so the liquid doesn't evaporate as the oxtails braise. Cook the oxtails until they're completely tender when you poke them with a fork. Once they're cooked, carefully remove the pan from the oven and serve the oxtails with roasted vegetables or mashed potatoes. Refrigerate leftover oxtails in an airtight container for up to 4 days. The oxtails will become more tender the longer they're stored.", "Sear the meat over medium-high heat until the oxtails brown on all sides. Use tongs to turn them halfway through the cooking time so they heat evenly. Browning the meat creates a rich, deep flavor. Use a slotted spoon to carefully scoop out the tender oxtails. Place them in a serving dish and set them aside while you thicken the sauce that's in the pot. Turn off the burner and ladle the gravy over the oxtails in the serving dish. Consider serving them with steamed rice or crusty bread. You can refrigerate the leftover oxtails in an airtight container for up to 4 days.", "If you'd rather cook the oxtails on the \"Low\" setting, cook them for 9 to 10 hours. Cook the oxtails until they're completely soft when you poke them with a fork. You can serve the oxtails with crusty bread, rice, or mashed potatoes. Store the leftover oxtails in an airtight container for up to 4 days." ], "summary": [ "Preheat the oven to 450 °F (232 °C) and trim fat from the oxtails. Place the oxtails in a roasting pan and season them with salt and pepper. Bake the oxtails for 30 to 40 minutes. Stir the mixture and cover the pan with foil. Turn the oven down to 325 °F (163 °C) and put the pan back in the oven. Bake the oxtails for 2 1/4 to 2 3/4 hours.", "Cook the oxtails for 8 to 10 minutes. Transfer the oxtails to a serving dish. Spoon the gravy over the oxtails.", "Put the lid on and cook the oxtails on \"High\" for 8 hours." ] }

{ "section_name": [ "The Act of Prayer", "When, Where & Why" ], "document": [ "This depends on the belief you have, if any. Sometimes expressing your thoughts physically can make the experience more complete. People vary in how they position themselves during prayer: sitting, kneeling, lying down on the floor, hands folded, clasped, or raised high, holding hands with other people, head bowed, dancing, prostrating, whirling, swaying, and so on. Some people even pray with their eyes open; and some closed. Every religious person has beliefs that feel right for them. What feels right for you? In addition to thinking about the position of your body, consider the position of your body in space. Some religions believe in facing a certain direction during the act of prayer (toward Mecca, for example). If there's a spiritual place in your life, consider its place relative to you. Dependent upon your belief, you may have a ritual way to prepare for praying. You may find that it gets you in the right mindset. Prepare in whichever way you feel is comfortable or appropriate. All around the world, people are washing, anointing with oil, ringing bells, burning incense or paper, lighting candles, facing specific directions, making the sign of the cross, or fasting. Sometimes the preparation is directed by someone else, such as a spiritual friend, a group prayer leader, or a teacher of your beliefs. It can be in the few minutes beforehand (such as washing or the sign of the cross) or it can be for days or even weeks (in the case of fasting). Many religions take your appearance into account. Certain clothes are deemed appropriate or inappropriate for prayerful gatherings. If for some reason you find your current dress distracting, opt for a presentation that is more reminiscent of you and your spirituality. You can pray by speaking out loud, thinking, singing, etc. Some prayers are recited from memory or read from a book, while other prayers are more like conversations. You may open the prayer by calling on the God(s) or Deity(s) you are praying to, and asking for help (or whatever your intention). There is no wrong way to go about it. If a memorized prayer or chant delivers the point of your intended message, there is no need to go about searching for words. But if you have a specific thought, question, or concern in mind, any informal dialogue counts just as much. You can ask for answers, seek strength, send good wishes to others, or give thanks. Perhaps the most basic forms of prayer are requests for help in becoming a good (or better) person, and requests that your deity(s) direct your prayer. There is no length of time necessary for a prayer. After all, the big guy upstairs (or one of the big guys (girls)) would certainly appreciate even a \"Hey, thanks!\" Clearing your mind and becoming silent can be a useful part of prayer. Don't feel the need to be constantly thinking, talking, or listening for messages. You may find a clearer mind that has the answers in contemplative silence. Some people end or close the prayer with a special word, phrase or a gesture, or simply by standing or sitting in silence for a minute or two, or saying \"Amen.\" You'll know when your prayer is complete. Remove yourself, still reflectively, from your position or location and go about your day, a little more spiritually than before.", "No matter how you pray or whom you pray to, it can be difficult to find time for prayer during busy times. One way to deal with this is to make prayer part of your daily routine, such as praying as soon as you wake up in the morning, right before you go to sleep, or before every meal. There is no wrong time to pray. Many people pray during emotional times, like when they feel sad, scared, or happy. You can pray at any time of day, and as much or as little as you feel is sufficient for your spiritual life. Some people make it their goal to maintain a state of prayer all the time by remaining conscious of their spiritual connection throughout the day. Observant Jews pray 3 times a day (Shacharit, Minchah, and Maariv/Arvith) and Muslims pray 5 times a day. Still others pray completely spontaneously, when the mood calls or when certain occasions arise (for one's parents, before a meal, etc.). In short, do what you feel compelled to do. You will find that you can pray anytime, anywhere, anyhow. It may help to be in a place where the focus is on spirituality (such as a church or temple) or where the environment reminds you of your spiritual bond (like a natural setting, or a spot with a big view). You can choose to pray in the presence of others, or you can pray privately. For some religions, like Buddhism, meditation is a standard form of prayer (or, sometimes, prayer is a standard form of meditation). Finding a place where you can quiet yourself and feel connected to your spirituality is an equally respectable form of prayer. Whether an open field or a bowing congregation zens you, find your \"place of worship.\" Often, prayer accompanies a ritual, giving purpose to the prayer. It can be a lengthy fire-burning ceremony offering sacrifices to ensure good luck the coming season or it can be a simple, thoughtful utterance in thanks for a meal. It does not have to ask, plead, question or thank; all it must do is appreciate. Prayer can be a conversation, but it certainly doesn't have to be. Some religions relish prayer as an opportunity for intellectual contemplation. In addition, prayer does not have to have anything to do with you. Roman Catholic tradition includes specific prayers and devotions as \"acts of reparation,\" or amending others' sins. Once you know why you're praying, is there anyone specific you're thinking of to talk to? If you are looking to have a dialogue, who with? It can be virtually anything. Song and dance have long been parts of many religions' repertoires of prayer. Even some Christians pray while exercising their body! Whatever gets you closer to your spirituality, your God, can be an activity of prayer. If a runner's high gets you there, fantastic. If curled up in your sheets does, great. You can scream at the top of your lungs and dart for the hilltops if it makes you appreciative, full of wonder, or thankful." ], "summary": [ "Get into your prayer position. Prepare for praying. Begin the prayer. Make the request, ask the question, or just make your voice heard. End the prayer.", "Take the time to pray. Find a good spot to pray. Know your purpose. Understand that prayer does not have to involve crafted, reflective silence." ] }

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

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

{ "section_name": [ "Practicing Safer Sex", "Avoiding Risky Behavior", "Preventing a Syphilis Transmission and Relapse" ], "document": [ "If you are sexually active, you can prevent syphilis by limiting your number of sexual partners. Your risk of contracting syphilis goes up with the number of sexual partners you have. Sexually active people who have only one partner in a monogamous relationship are safest, as long as neither partner has sex with anyone else. For some people, however, this might be unrealistic. Therefore, try to limit your number of sexual partners. f you have more than one sex partner, your risk of STIs (including syphilis) increases. The more partners you have, the greater the risk. Practicing abstinence will reduce your chances of getting syphilis to nearly zero. The sex conversation is always an uncomfortable conversation, but it is one of the best ways to avoid contracting STIs (or STDs), like syphilis. Before you engage in sexual activity with a new partner, take time to talk with them about your sexual history, as well as their sexual history. You can make the conversation less awkward and accusatory by initiating the conversation and offering to relate your sexual history first. You can initiate the conversation by saying, “Hey, I am really attracted to you, and I would like to take our relationship to the next level. Before we venture down this path, however, I would like to tell you about my sexual history and the last time I got tested.” Tell them about your sexual history, and ask them about theirs. Then suggest that you both get tested before having sex. Your partner might be resistant and respond with something like, “I haven't been tested, but I know I don't have any diseases.” You can respond by telling them, “Some people don’t even know they have an STI, like syphilis, because symptoms can be dormant. This doesn't mean I don't trust you or I think you are lying to me, but there's no way to really know for sure unless you are tested.” the right way. It is important to use condoms when engaging in sexual activities. What is more important, though, is knowing how to use condoms the right way. Every time you engage in sex, use a condom. Here is a guide to using male condoms the right way: Check the package and make sure it is intact, and look for an expiration date before using the condom. Do not use the condom if it is past the expiration date, as the latex can degrade and weaken, making the condom more likely to break. Ensure that the condom does not have any tears or defects. Store your condoms in a cool, dry place. Do not store them in your wallet for long periods of time; the heat and friction can damage them. Only use latex or polyurethane condoms. Do not use lamb skin condoms. To prevent breakage, use lubricants that are water-based or silicone-based. Oil lubricants, i.e., baby oil, petroleum jelly, cooking oil, can cause the condom to break. When putting the condom on, leave space at the end of the penis to collect semen. Do not use more than one condom at a time or reuse a condom. Here is a guide to using female condoms the right way: Check the package and make sure it is intact and look for an expiration date. Carefully open the package to avoid tearing the condom. Make sure there are no tears or other defects. The condom will have one open end and one closed end. Squeeze sides of inner ring of the closed side together with your thumb and forefinger and insert into your vagina. It is similar to using a tampon. Use your finger to push the inner ring up as far as possible until it rests against your cervix — you may not feel it. Make sure the condom is not twisted and the open, outer ring is outside your vagina. To remove, gently twist and pull the condom out of your vagina. Store condoms in a cool, dry place. Never reuse a condom and do not use both a male and female condom at the same time.", "Abusing alcohol and drugs can impair your judgment and make you forget the promises you made to yourself about having safer sex. Try to control your alcohol and drug intake by limiting yourself to one drink per hour and by drinking water while you drink alcohol. Try to identify and avoid engaging in sexual activities with partners who have a history of sexual behaviors that put them at risk of contracting an STI, like syphilis. These are people who engage in intravenous drug use, unprotected oral, anal, or vaginal sex, sex with prostitutes, a person who has multiple sex partners, and someone who exchanges sex for money or drugs. Try to avoid high-risk sexual behaviors like oral, anal, or vaginal sex without barriers such as condoms or dental dams. Always follow safer sex practices, especially if you are having sex with a partner for the first time. Engage in sexual activities that have a low risk of spreading an STI. These sexual activities are kissing, fondling, body-to-body rubbing or “dry humping,” oral sex with the use of a condom or a dental dam, and playing with sex toys. If using sex toys, remember to thoroughly clean your sex toys before and after use. You can also use condoms with your sex toys for added protection. Sexual activities that do not spread STIs are masturbation, mutual masturbation, online or “cybersex,” phone sex, and sharing fantasies.", ". You can prevent syphilis transmission by recognizing the symptoms. Syphilis symptoms include skin ulcers, lesions, and rashes inside or around your genital area. Ulcers and lesions can also pop up around the mouth and lips or inside your mouth. Rashes found on the palms of your hands and soles of your feet are also symptoms. Additionally, you might develop a fever, swollen glands, a sore throat, and feel tired and weak. Unfortunately, if you have caught syphilis or if you had syphilis previously and it has relapsed, you might not know because symptoms do not always surface. Ensure that you do not have syphilis by getting tested for it, either by your usual healthcare provider or a local clinic that tests for STIs. If you are at risk for an infection, it is recommended that you get tested at least once a year, if not twice a year. Also, it is recommended that you get tested with each new partner. If caught in its early stages, syphilis can be cured with the right medicine, usually with penicillin G. Home remedies and over-the-counter drugs do not cure syphilis. Once treated, it is recommended that you abstain from all sexual activities for seven days or until your sores are healed to prevent contracting syphilis or transmitting it to other partners." ], "summary": [ "Limit your number of sexual partners. Take time to talk and get tested. Use condoms", "Do not abuse alcohol or drugs. Avoid partners with high-risk behaviors. Do not engage in high-risk sexual behaviors.", "Recognize syphilis symptoms Get routine blood tests. Don’t use home remedies or over-the-counter drugs." ] }

{ "section_name": [ "Getting Stronger and Faster", "Improving Your Sprinting Form", "Preparing for Race Day" ], "document": [ "If you have a particular race for which you wish to prepare, give yourself plenty of time to reach your goals. It may help to define what exactly those goals are. For instance, are you trying to improve your time by 10%, or are you more focused on perfecting your form? By writing realistic and attainable goals on a calendar, you are more likely to stay on track with your training plan. Make sure that your training plan can be accommodated by your existing schedule. You are more likely to continue making progress toward your goals when training doesn’t become a chore, but is something that you enjoy. This can be a huge confidence builder, and a fun way to improve your sprinting. Training with a group or a partner helps you stay motivated when the going gets tough, and pushes you harder than you might push yourself alone. Being accountable to a group rather than just to yourself also makes it much more likely that you will achieve your goals. Sprinting requires quite a bit of power, so you’ll need to spend some time working on your strength and muscle. Spending time in the gym will help to break up your training schedule, and is a good alternative to running during inclement weather. Try doing some bench presses (3 sets of 6 reps), barbell squats (3 sets of 6 reps), and some chin-ups (10 reps). Yoga is another great option for building strength and improving balance. Start with a quick jog around the track to get your legs and body warmed up. This will loosen up your muscles to prevent pulling them. Stretch out your legs and hips. Standing with your hands on your hips, try swinging each leg back and forth 25 times. After 10 minutes of stretching, you should be warmed up enough to start working out. If you are a beginning sprinter, start at about 50% of your full speed until you feel comfortable, and you can gradually increase your speed from there. Run about 6-10 100-meter dashes, making sure to walk back slowly to the starting line in order to give your body a rest between .sprints If you are still fatigued, wait for 2 minutes before beginning the next dash. After a grueling training session, make sure to let your body cool itself down by walking around the track for a few minutes. Stopping suddenly can cause your legs to cramp.", "Many runners like to lean forward, as this causes a temporary increase in speed, but you should try to remain upright while sprinting. Good posture will help you run more consistently, run faster, and will help to prevent injuries! Keep your spine straight, and your head up and looking forward. It may help to imagine a string attached to the top of your head being pulled upward. Make sure that your feet are landing directly underneath your hips, in order to avoid creating too much impact shock to your legs, which can cause injury. Sprinting with a more natural step will help you also to have a more efficient stride. With each stride, lift your front knee, and straighten your back leg. Keep your strides short and quick at first, and gradually lengthen your strides as you get closer to the finish line. Cadence is the average number of steps you take with both feet in a minute. You can determine what your cadence is by counting the number of times either your left or right foot strikes the ground in a minute and multiply that number by two. Top runners generally have a cadence over 180 steps per minute. Try increasing your cadence by using a metronome to train your body to recognize a rhythm that beats at a particular tempo. Keep in mind that it can take 6-8 weeks to improve your cadence. Making sure to keep your shoulders and arms relaxed rather than hunched up, allow your arms to move at the same rhythm as your legs, keeping them moving in a straight line rather than from side to side. Try keeping your hands open, and bringing them backward as you sprint. Get your arms in the proper position by pretending that you are lightly holding a small bird in each hand. Proper arm motion will help you move your legs more quickly as well. Try putting your quick foot (the one you use to catch yourself when someone pushes you forward) in the rear. Right before you start sprinting, take a couple of deep breaths to super-oxygenate your lungs.", "You are what you eat, as the adage goes. In order to give your body proper fuel for running, make sure to eat healthy and nourishing meals in the week prior to your race. As a runner, you will be burning plenty of calories, so it is important that you replenish your system with nutritious foods. Sprinters in particular should focus on eating proteins and healthy fats for short bursts of energy, rather than carbohydrates which are better suited for long-distance running. Try taking in around 1 gram of protein such as chicken, fish, or lean ground beef per pound of body weight per day. Eat plenty of dark fruits and vegetables such as kale, blueberries, and raspberries. They should make up about 30% of your diet. Satisfy your snacking cravings with healthy fats such as natural peanut butter, almond butter, and avocados. Avoid sweets and heavy meals. Drink plenty of water on the days leading up to your race. On race day itself, make sure to drink 8-16 ounces of water 1-2 hours before your run, but avoid taking in too many fluids in the last 45 minutes prior to running unless it is an unusually hot day. Drinking too much water right before sprinting may cause you to have cramps and an uncomfortably full bladder. Avoid drinking coffee or alcohol in the days leading up to the race, as too much of either can dehydrate your body. To make sure you are hydrating properly after a run, consider weighing yourself before and after the run to see how much fluid you are losing while sprinting. For each pound lost while running, you should drink as many as 24 ounces of water or a sports drink to replenish your fluids. All the training in the world won’t do you much good if you don’t have the right shoes. In the sprinting world, a fraction of a second could be all that stands between you and the gold, so make sure your feet have all the help they can get. Sprinting shoes, known as track spikes, are built for speed and have built-in spikes that grip the track as you tear toward the finish line. They should be lightweight and fit snugly." ], "summary": [ "Map out a training plan and schedule. Train with your friends. Build muscle in the weight room. Warm up before you run. Hit the track. Cool down.", "Stand up straight. Avoid over-striding. Increase your cadence. Pump your arms. Start off on the right foot.", "Make healthy food choices. Stay hydrated. Get the right gear." ] }

{ "section_name": [ "Configuring Your Android Phone Automatically", "Configuring Your Android Phone Manually" ], "document": [ "H2O Wireless offers a proprietary configuration app that allows you to quickly configure your phone to have wireless settings. Search the Google Play Store for H2O-Config. The app is not compatible with Android version 4.0 or above. The official app developer is Locus Telecommunications, Inc. Make sure the H2O-Config app is under the name of the developer. There exist other third party apps that feature special APN configuration for services such as H2O Wireless. These apps are not created by Locus Telecommunications, Inc and are not officially supported. Consult the instructions of the app on how to configure your phone with the appropriate APN settings. Tap on “Free” or “Install” on the store page to install the app. There is no cost involved with the app. Once the app is installed, tap on “Open” from the store page or open the app from the app drawer to open the app. Once the app is opened, tap on “Insert H2O Configuration” which will apply the settings to your phone automatically.", "Ensure that your H2O Wireless service is active by visiting the H2O Website. Your phone service must be active under an H2O Plan. On the main webpage of https://h2owirelessnow.com click on Services>Activate New Number and follow the instructions in the browser on how to continue. You will need to modify your connection settings, which are located in the Settings app for your phone. Access the Settings app from either the home screen or through the App Drawer. An Access Point Name (APN) is the settings your phone requires to create a connection to your carrier’s cellular network and the internet. Under the Settings app, tap on More>Mobile Networks>Access Point Names>Menu to access the APN list. Tap on “Create new APN” settings to bring up the APN settings panel. In the APN settings panel, tap on each of the corresponding entries and enter the required text in the variable field. You will not need to fill out every text field. Settings for Samsung Galaxy Note and Motorola Droid Razr MAXX Entry Variable Name H2O APN APN att.mvno MMS Proxy 66.209.11.33 MMS Port 80 Username (BLANK) Password (BLANK) Server (BLANK) MMSC MCC 310 MNC 410 Authentication type None APN type default, supl, mms APN Protocol IPv4 Each phone may require different APN settings or additional MMS settings depending on your model. If you are not able to locate your APN settings or you require a different APN configuration check with their official chart of Android devices or verify with your phone number on their website with up-to-date information. If your phone requires a different setup process for adding an APN connection, H2O Wireless recommends you contact the manufacturer of your device." ], "summary": [ "Search for APN Configuration Software. Install the APN Configuration Software. Configure your phone.", " Activate your phone. Access the Settings App. Create a new APN Connection. Enter the details of your APN settings." ] }

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

{ "section_name": [ "Selecting the Salmon", "Cutting the Salmon for Sushi", "Readying Your Work Area and Tools", "Filleting the Whole Salmon" ], "document": [ "To ensure that your salmon is fresh and safe to eat raw, you need to find a market that treats the fish properly. Check to see if the salmon fillets are displayed in aluminum trays with plenty of crushed ice surrounding them. Whole salmon, on the other hand, should be completely buried in ice. Salmon fillets should be arranged so that their flesh touches as little of the other fillets’ flesh as possible. The staff at the store should cut the salmon fillets in full view of customers. Make sure that the cutting boards are cleaned and sanitized regularly. To be completely sure that there are no parasites in your sushi, it’s best to avoid wild salmon. Farmed salmon are fed parasite-free food, so you can be certain that the fish is safe. Farmed salmon is usually labeled as such, but if you aren't sure, ask a fish market worker whether it comes from a farm or the wild. While salmon fillets are easier to work with, freshness is usually more apparent with whole salmon. You'll be able to choose the freshest fish if you choose whole salmon. With whole salmon, make sure the fish’s gills are bright red, its eyes are clear and bulging, and the flesh is clear and firm. With salmon fillets, look for bright pink or orange flesh and fine white lines running through it. Whole salmon should also have a clean marine smell and tight muscles. If a whole salmon's eyes appear cloudy and/or sunken, the fish likely isn't fresh. A milky film on the exterior of the fish is another sign that the salmon may be bad. If the salmon fillets have a dull gray or yellowish color, they've probably gone bad. yourself to be safe. Scaling and gutting can be a lot of work, especially if you’re not used to it, but if you aren't sure how clean and reputable the fish market is, you may want to take care of cleaning the fish yourself. You’ll need a fish scaler, fish tweezers, and a boning knife to handle the job. If you clean and gut the fish yourself, make sure to wash all of the blood and guts out of the fish with running water. If you trust the fish market, it’s fine to ask them to clean and gut the fish.", "Before you slice the salmon for your sushi, it’s important to clean your work area again. Use the bleach and water solution to wipe down the countertop or cutting board, and dry it with a clean towel. Once you’ve filleted the salmon, you’ll still need to slice it further based on the type of sushi that you’re making. Follow your sushi recipe to determine the proper way to finish cutting it. If you purchased salmon fillets, you can start with this step. Hold your knife at a 45 degree angle at the end of the fillet. Use a single, smooth motion to cut a thin slice; avoid using a sawing motion. The slices should be approximately 1⁄8 inch (3.2 mm) thick. Continue slicing until you finish the entire fillet. Start by cutting the fillet into 1 inch (2.5 cm) strips. Next, dice the stripes into approximately 3⁄4 inch (19 mm). Continue cutting until you've cubed the entire fillet. For the rolls, you usually want long, thin pieces of fish. Cut your fillet in half, and hold the knife parallel to the long edge of the piece you're working with. Slice the salmon to create a piece that's approximately 1⁄2 inch (1.3 cm) thick. Continue slicing until you have enough salmon for the rolls.", "Before you begin filleting or cutting the salmon, it’s important to ensure that your work area isn’t dirty or covered with germs. Wipe down your counter or cutting board with a solution of 1 tablespoon (15 ml) of bleach mixed into a gallon (3.7 liters) of water. Allow the solution to sit on the surface for 30 seconds before wiping it dry. To prepare the salmon, you'll need a filet knife and a butcher knife. Sanitize the knifes by filling a spray bottle with cool water and then remove the spray nozzle. Dip it approximately three-quarters of the way in bleach, return it to the bottle, and shake well to mix the bleach and water. Repeat the process two more times, and the spray the knives with the solution. Let it sit on the blades for 10 minutes. After sanitizing the knives, use hot water and an antibacterial dish soap to wash them. Dry the tools thoroughly with a clean towel when you're done. Wash your hands with antibacterial hand soap and dry them well as the last step of your preparation before handling the fish as well. To ensure that your hands stay clean, it’s a good idea to wear disposable kitchen gloves while you handle the salmon. To avoid spreading germs on your work surface, it helps to remove any excess moisture from the salmon before filleting it. Use a clean kitchen towel or some paper towels to blot the fish.", "Place the fish on the dry, sanitized cutting board or counter near the edge of your work surface. Next, take a large butcher knife, and insert it into the salmon just behind the head. Cut along the spine with an in and out saw-like motion until you cut all the way to the end of the fish. Tilt the knife downward slightly toward the spine, so you’ll get the most meat off of the salmon as possible. While you’re cutting, it helps to lift the flap of belly meat out of the way. This makes sawing along the spine a little easier because it provides better access and gives you some leverage. When you cut all the way through the salmon, you’ll have the first fillet. Place it off to the side for the moment on a clean, sanitized plate. Turn the fish over so the belly is facing up, with the head on the right. Cut the second fillet in the exact same way as you did the first, sawing the knife along the spine until you reach the back of the head. When you’re finished, you’ll have the two fillets, the spine with nearly all of the meat removed, and the carcass with the head and fins. When you’re done cutting the fillets, you’ll have the head, fins, tails, and spine. You can throw them away, or save them to make fish stock. Use a fillet knife to gently cut between the rib bones and meat on each fillet. Keep the knife as close to the ribs as possible so you don’t remove any more more meat than is necessary. To be sure that you've removed all the ribs, run your fingers along the fish to see if you can feel any that you've missed. You can also scrape your knife along the fish to check for missed ribs. Once the ribs are removed, use the knife to carefully cut away any fat along the fillets. You’ll usually find some around the belly and in the areas where the fins were. There will still be bones in the fillets that you cut through when you filleted the salmon. Use a pair of needle nose pliers to pull them out. Run your thumb along the line of bone ends and gently left them up so you can grab them with the pliers to slide them out." ], "summary": [ "Go to a reputable fish market that handles the salmon safely. Choose farmed salmon to avoid parasites. Buy whole salmon to make it easier to judge the freshness. Study the fish's eyes and flesh to determine freshness. Scale and gut the salmon", "Re-sanitize the work area before cutting again. Cut the salmon according to your sushi recipe. Slice the salmon for nigiri. Cube the salmon for sashimi. Cut long pieces of salmon for sushi rolls.", "Sanitize your work surface with a bleach solution. Disinfect your knives with a small amount of bleach. Wash your knives and hands. Dry the fish thoroughly.", "Lay the salmon with its back toward you and saw along the spine. Remove the first fillet and set aside. Flip the salmon over and repeat the process. Discard the carcass. Remove the ribs from the fillets. Trim any fat. Remove the remaining bones with pliers." ] }

{ "section_name": [ "Enjoying the Evening", "Getting Ready for the Date", "Wrapping up the Date" ], "document": [ "Going straight into a movie on a first date can be awkward. You want some time to talk and get comfortable with one another before sitting in a theater in silence. Plan to grab a quick cup of coffee or a drink before the film. Look for a place near the theater so you don't risk being late for a movie. Some people really dislike being late for movies. To avoid irking your date with tardiness, keep track of time. Make sure you and your date head to the theater so you'll have plenty of time to grab tickets, snacks, and get a good seat. Aim to be at the theater around 15-20 minutes before the film starts. You can also try buying tickets online to avoid lines at the theater. Some people enjoy getting seated as early as possible so they don't miss trailers. If you initiated the date, offering to pay is a nice gesture. However, some people are uncomfortable having their date pay for them. While you can offer to pay for the tickets, don't push it if your date would prefer to pay for their own seat. For example, say something like, \"I can get your ticket if you want.\" Pay attention to your date's body language. If they seem to be leaning towards you and placing their hand on the shared arm rest, this could be an indicator they would be open to holding hands during the film. If they move their hand away, don't chase it. {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/4\\/4b\\/Have-a-Successful-First-Date-at-the-Movies-%28Guys%29-Step-9-Version-2.jpg\\/v4-460px-Have-a-Successful-First-Date-at-the-Movies-%28Guys%29-Step-9-Version-2.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/4\\/4b\\/Have-a-Successful-First-Date-at-the-Movies-%28Guys%29-Step-9-Version-2.jpg\\/aid91178-v4-728px-Have-a-Successful-First-Date-at-the-Movies-%28Guys%29-Step-9-Version-2.jpg\",\"smallWidth\":460,\"smallHeight\":345,\"bigWidth\":\"728\",\"bigHeight\":\"546\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/creativecommons.org\\/licenses\\/by-nc-sa\\/3.0\\/\\\">Creative Commons<\\/a><br>\\n<\\/p><p><br \\/>\\n<\\/p><\\/div>\"} Some people enjoy casually whispering during a film while others prefer to stay silent. To gauge your date's preferences, let them take the lead when it comes to talking. If they start whispering, feel free to participate. Make sure to keep your voice down. You don't want to make things awkward by annoying other movie guests. Avoid texting, however, as this is generally considered rude.", "People appreciate it when you're clear and concise about asking them out. You can send a text that says something like, \"Could I take you to a movie sometime?\" You can also call and say something like, \"I was wondering if you wanted to see a movie with me.\" Make a clear plan as well. Suggest a specific day of the week, time, and place to meet up. For example, you could agree to meet around six o'clock at a specific theater downtown on Friday. A movie date is more on the casual side, but that doesn't mean you shouldn't dress well. Opt for something dressy while still being casual. For example, a button-down shirt with jeans works well instead of pairing jeans with a t-shirt. Don't place too much focus on dressing to please your date. If you feel comfortable in your clothes, you're more likely to exude confidence on a first date. The matter of who pays for what on a date can get complicated. Sometimes, people may prefer to split checks on a first date. Therefore, it's a good idea to bring some cash in case a place can't split a check with cards. Get a variety of bills. If you show up only with twenties, splitting checks can get a little tricky. Make sure to have some fives, ones, and tens as well. While you may be inclined to cater to your date's taste, your date may get uncomfortable if they feel they're dragging you to a movie you don't want to see. Figure out a movie you both want to see together. Ask your date about the kind of films they like and pick something that appeals to your taste as well. For example, maybe you both share a similar sense of humor. Consider going to see a comedy.", "It's a good idea to plan to hang out a little after the movie to have a chance to chat. You can go get a cup of coffee or a drink at a nearby establishment. The great thing about a movie date is that you'll already have something to talk about after the date. Pay attention to your date, however. If your date seems to be drawing away from you physically, and mentions needing to get home, do not pressure them to go out afterwards. It can be a nice gesture to offer to walk your date home or at least accompany them to their car. If they're taking a cab, offer to wait until their ride picks them up. Watch your date's body language. If your date seems to be leaning towards you at the end of the night, or if they offer a warm hug goodbye, you can ask to kiss them on the lips or cheek before they leave. If you don't feel ready to kiss, however, don't feel obligated. You can end the date with a hug. If you had a great time, let your date know. Think about whether you enjoyed the conversations you had before and after the film and whether you're attracted to the person. If you are, give them an enthusiastic goodbye and let them know you'd like to see them again. Say something like, \"I had a great time, Jamie. It's a lot of fun hanging out with you.\" If your date responds with enthusiasm, let them know you'd be open to seeing them again. Say something like, \"I'd really like to see you again soon. Let me know when you're free.\" In a few days, follow up with a text that says something like, \"I had a really great time hanging out with you. Let me know if you want to get together again.\" This lets your date know you were sincere about wanting to hang out again." ], "summary": [ "Do something together before the movie. Arrive to the theater on time. Offer to pay for the ticket. Try hand holding. Decide whether to talk during the film.", "Ask someone out. Pick a good outfit. Get some cash. Decide on the movie together.", "Hang out after the movie. Walk your date home. Decide whether or not to kiss goodnight. Say goodbye. Follow up with a text." ] }

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

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

{ "section_name": [ "On Windows", "On Mac" ], "document": [ "Double-click the Excel workbook document in which your data is stored. If you don't have the data that you want to analyze in a spreadsheet yet, you'll instead open Excel and click Blank workbook to open a new workbook. You can then enter your data and create a graph from it. Click the graph to which you want to assign a trendline. If you haven't yet created a graph from your data, create one before continuing. It's a green button next to the upper-right corner of the graph. A drop-down menu will appear. You may need to hover your mouse over the far-right side of the \"Trendline\" box to prompt this arrow to appear. Clicking it brings up a second menu. Depending on your preferences, click one of the following options Linear Exponential Linear Forecast Two Period Moving Average You can also click More Options... to bring up an advanced options panel after selecting data to analyze. Click a data series name (e.g., Series 1) in the pop-up window. If you named your data already, you'll click the data's name instead. It's at the bottom of the pop-up window. Doing so adds a trendline to your graph. If you clicked More Options... earlier, you'll have the option of naming your trendline or changing the trendline's persuasion on the right side of the window. Press Ctrl+S to save your changes. If you've never saved this document before, you'll be prompted to select a save location and file name.", "Double-click the Excel workbook document in which your data is stored. If you don't have the data that you want to analyze in your spreadsheet, you'll instead open Excel to create a new workbook. You can then enter your data and create a graph from it. Click the series of data that you want to analyze to select it. If you haven't yet created a graph from your data, create one before continuing. It's at the top of the Excel window. This option is on the far-left side of the Chart Design toolbar. Clicking it prompts a drop-down menu. It's at the bottom of the drop-down menu. A pop-out menu will appear. Depending on your preferences, click one of the following options in the pop-out menu: Linear Exponential Linear Forecast Moving Average You can also click More Trendline Options to bring up a window with advanced options (e.g., trendline name). Press ⌘ Command+Save, or click File and then click Save. If you've never saved this document before, you'll be prompted to select a save location and file name." ], "summary": [ "Open your Excel workbook. Select your graph. Click ＋. Click the arrow to the right of the \"Trendline\" box. Select a trendline option. Select data to analyze. Click OK. Save your work.", "Open your Excel workbook. Select the data in your graph. Click the Chart Design tab. Click Add Chart Element. Select Trendline. Select a trendline option. Save your changes." ] }

{ "section_name": [ "Learning the Basic Blues Scale" ], "document": [ "These are the first two notes of your scale. Play the root note, here the E on the open sixth string, then move down three frets. Most people play this second note with their ring finger or pinky. Remember that the pentatonic scale is a \"shape.\" You can move this to start on any note on the 6th string. The first note of the scale will be the song's key. These three notes are where the blues scale differs from the pentatonic, which ignores the first fret. This note, however, is the \"flat fifth\" in music theory that makes a song sound bluesy. You will play three notes total on the A string. The flat fifth is an accent -- it is best played quickly, not lingered on. Note how a box-like pattern is forming. The open strings form a constant \"line\" of notes in the scale, while your ring finger frets a box either 2-3 frets down. Here, you simply play the open string and the second fret. This third fret is actually a reoccurring flat fifth -- it is the octave of the note you played earlier. Theory aside, this means the 3rd fret, usually played with your pinky, is another bluesy accent note. The last two strings are identical to the first string. Simply create this little box between the open string and the third frets on both the high-E and B strings. You can play the exact same scale starting from a different E. Simply move the whole form down to the 12th fret, since the 6th string 12th fret note is another E. Now, instead of playing open notes, you simply fret every string on the 12th fret when you get to it. Everything else stays in place. Now that you know the scale, practice getting up and down it as smoothly and quickly as possible, in multiple locations across the fret board. Check out \"Master Lead Guitar Basics\" for cool ways to use notes in a solo or improvisation." ], "summary": [ "Play the open note and the 3rd fret on the sixth string. Move down a string, playing the open note, the first fret, and the second fret. Play the open string and second fret on the D string. Play the open string, second fret, and third fret on the G string. Play the open string and the 3rd fret of the last two strings. Move the whole scale down to the 12th fret to see how easily the form moves." ] }

{ "section_name": [ "Using a Snowblower", "Using Deicers", "Making Your Own \"Ice Melt\"" ], "document": [ "Snowblowers can possibly handle some ice and save your back from shoveling injuries. If there are chunks of ice mixed in with your snow, the right snow blower can handle the job. Avoid single-stage blowers which use paddles and choose a dual-stage snow blower, which employs augers. Some augers have sharper or longer teeth, which are useful in breaking up the ice. Gas blowers tend to be more reliable and stronger than electric blowers. Snow blowers will not be able to remove a sheet of ice. This will likely register as solid ground and the blower will roll over it. Break up large sheets of ice with a shovel before using the snow blower. Each snow blower will come with different controls, options and instructions. Be sure that you understand all of the moving parts and how to use them by reading the instruction manual before using the blower. Pay specific attention to how to operate the auger, chute direction, drive clutch and steering levers. Prepare the snowblower with gasoline, oil, stabilizers or necessary extension cords. Look for accessories which may have come with your snow blower, like blades, skid shoes and shear pins. Know where you want to place the snow and ice. Decide which side of the sidewalk you would like to blow and pile the snow. Never blow ice and snow toward cars, houses or other people. Don’t move the snow from your sidewalk into someone else’s path. If it is a windy day, don’t blow the snow into the wind. This will blow it back in your direction. Avoid picking up and shooting gravel through the blower. If you are clearing a gravel surface, leave a little snow on top of the gravel by lifting the necessary blades or augers to a height which does not reach completely to the ground. You will want to start the snowblower outside or in an open area. If you are in a shed or a garage, make sure that the doors are open to let exhaust out. Use both hands to push the blower at a slow and steady pace, much like mowing the lawn. Follow your planned route and take care when making turns. Some second-stage blowers have power steering options to assist in making turns. Disengage augers when making turns and make sure that the chute is facing the correct direction before starting the augers back up. Continue pushing the snow blower over the area and making turns until the sidewalk is completely cleared.", "You should be able to find these at your local hardware store. It is best to buy several bags at the beginning of the season. Once the first snow storm hits, it is possible that stores will sell out of the product. You should store your deicer in a dry place, preferably inside an airtight container keeping it free from moisture and sunlight. These are largely made of rock salt, or sodium chloride, which has a lower freezing point than water. This allows it to seep through the ice, breaking it up and creating a layer of water beneath it. Deicers can be harmful to your health, your sidewalk, your lawn and your pets. Don’t use too much of it, and sweep it up after the ice has thawed. If you feel the need to use more than 2-4 ounces per square yard, you may be using the wrong product for your purposes. Ice melts function at a variety of temperatures and melt at different speeds. Hygroscopic ice melt removes moisture and can be severely damaging to skin and sidewalks. Some of these products involve more chemicals than others. Urea is sometimes included in the mixture, but can cause damage to your sidewalk. Calcium chloride will melt ice at even lower temperatures than salt mixtures without it. It can function at -20 degrees Fahrenheit, whereas salt is only good down to 15 degrees Fahrenheit. This is useful for melting ice quickly when you need it on stairs or walkways, but will need to be reapplied often. Rock salt takes longer to melt the ice, but will not require being reapplied as often. Use this in areas used less often, like driveways. It is not necessary to use a lot of salt. Create a thin layer of salt on top of the ice. You want to use about 2-4 ounce or 1-2 handfuls per square yard. It is best to sprinkle this layer of salt as soon as it starts to snow. Once the ice gets thicker, it will be more difficult for the salt to be effective. The salt should start working in 15-30 minutes. It will not melt the ice, but should have seeped through and made a layer of water between the ice and the sidewalk, as well as breaking up the layer of ice and making it easier to shovel. Now that the ice has been broken down, it should be easy to break apart and remove with a snow shovel. Tap the tip of the blade of the shovel against the ice to break it apart. Holding one hand on the top of the handle and the other down another foot or so along the length of the shovel, wedge the blade under the broken ice. Scoop the shovel under as much ice as you can and lift it off the sidewalk. Turn and tip the load of ice over to the side of the sidewalk and continue shoveling until it is cleared. You can use salt before, during and after a snowstorm. Laying down a layer after you complete your shoveling will help keep more ice from forming. If the snow continues or returns, you will already have your deicer working at the lower level to make future ice removal easier.", "You will want to fill the container half way for a total of 1/2 gallon of warm water. Don’t worry about making the water very hot. It should still be cool enough to handle. Using whatever liquid dish soap you have handy, squeeze six drops of dish soap into the gallon jug. Gently roll your wrist to mix the soap into the water without making it foam. Measure out 2 ounces of rubbing alcohol. You can use an alcohol jigger for an accurate measurement. Add these two ounces of rubbing alcohol to the gallon jug. Rubbing alcohol, or isopropyl alcohol, can be hazardous. Take precautions when handling it. Avoid contact with skin by wearing gloves. Don't touch your face after handling rubbing alcohol. Wash your hands with a lot of soap and water. While the water is still warm, pour it generously over the ice which you would like to remove. The solution will break down the ice and make it easier to shovel. You will want to remove the ice safely and efficiently. This means getting the ice and snow out of the path for walking and driving without hurting yourself in the process. Use a lightweight snow shovel which is not too heavy for you. Decide where you will pile the snow and ice before you start so that you don’t end up blocking a walking or driving path and needing to start over in that area. Ideally, just push the snow and ice out of the way without lifting it. If you do lift, keep your knees bent and back straight. Remember to do the lifting with your legs and only lift as high as necessary to move the ice to your pile. If you are turning, turn your whole body instead of twisting at the waist." ], "summary": [ "Choose a heavy duty machine. Break up the ice. Read the owner’s manual. Plan your route. Start your snow blower in a ventilated area. Move the snowblower slowly over the area you are clearing.", "Purchase a deicer. Use the right product correctly. Sprinkle a small amount of deicer on the icy sidewalk. Shovel the ice off your sidewalk. Lay down a second layer of salt.", "Fill a gallon jug with warm water. Add dish soap. Finish the mixture with rubbing alcohol. Pour the mixture onto the ice. Shovel the ice." ] }

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

{ "section_name": [ "Making the Body", "Making the Trigger (Optional)", "Using Your Air Gun" ], "document": [ "Use a craft blade to cut the bottle first, then trim off any jagged edges with scissors. How far down the spray bottle you cut is up to you; it needs to be far enough down so that it is comfortable to hold. About 3 to 4 inches (7.6 to 10.2 cm) below the cap would be ideal. Discard the bottom part of the spray bottle. If your spray bottle has a molded handle, cut just below the molded handle. If you can't find a spray bottle, use a small air pump instead, like the kind used to fill basketballs. Be sure to take the unscrew the top nozzle. Wrap some colored tape around the bottom, cut edge of the spray bottle. This will add a little design, and hide any jagged edges. After cutting your spray bottle, you will likely have a plastic tube sticking out from under the cut edge. This will only get in the way, so trim the tube with scissors until it is the same length as your cut bottle. You don't want anything sticking out from under the cut edge. You can cut the tube a little bit shorter, if you want to. This will prevent it from getting caught on anything. The hole should be big enough for the nozzle of the spray bottle to fit though. You can drill the hole with an electric drill, a dermal, or even a pair of scissors. Make sure that your bottle has a sports cap. They are the kind that you pull to open, and push to close. Don't use a standard water bottle with a flat, twist-on bottle cap. Twist the nozzle on the spray bottle until it is in the \"open\" position. Draw a ring of hot glue around the nozzle, then push the nozzle into the hole. Wait for the glue to set, then add more glue around the seam. Adding more glue around the seam is a must. You want it to be airtight. If it is not airtight, there won't be enough pressure, and the air gun won't work. Pull the cap open first, then place a straw right over the opening. Draw a line of hot glue around the seam. Be careful not to get any glue inside the straw, or you may block the hole. You need to be able to push and pull the cap close/open. If you want something sturdier, you can use a short plastic or metal tube instead. You can also take a ballpoint pen apart, then use the body.", "Cut a length of wire that's long enough to reach from the water bottle's cap to the spray bottle's trigger, plus 2 to 3 inches (5.1 to 7.6 cm). Wrap the end of the wire around the bottom of a circle hook to secure it. The circle hook needs to be big enough to fit over your water bottle's sports cap. Don't use all off the extra wire when securing it to the hook. You still want another 1 to 2 inches (2.5 to 5.1 cm) for later. Hold the small bottle firmly in 1 hand as you do this so that you don't accidentally break the gun apart. If you can't fit it, position it so that it sits comfortably on top of the cap, then secure it with lots of hot glue. Make sure that the end of the ring and the wire are pointing down. You can do this by snapping it over the edge of a table or with pliers. If you can't find an L-hook, or can't break one, use a popsicle stick instead. Cut the popsicle stick in half, then use a folded piece of sandpaper to carve a U-shaped notch into 1 end. You want the screw hole to be exposed. The resulting ditch or groove will act as a groove for the hook/lever. The circle hook should rest comfortably in the groove created by the screw hole. If you'd like some extra security, you can tie the L-hook to the water bottle using zip ties. Make sure that you can comfortably reach the loop with your forefinger. If the wire is too long, you may need to cut it. Twist the end of the wire around itself. This closes the loop and keeps it from coming undone. The loop will make the trigger. Make it big enough for your finger to slide through. Wrap it around your finger or a highlighter to ensure a good fit.", "If you are using the kind that are hollow inside, you can glue some toothpicks inside to make them more lethal. Only do this if you plan on being responsible; never shoot your toothpick bullets at another person or animal. You can also use other missiles, such as lollipop sticks or toothpicks. If the Q-tip won't slide into the straw easily, you'll either have to pull the cotton batting off, or cut it off with a pair of scissors. You can only load 1 Q-tip bullet at a time. Simply squeeze the spray bottle trigger repeatedly. As the small bottle fills with air, the trigger will become harder and harder to pull. Once you can't squeeze the trigger anymore, stop. As you pump the air gun, the pressure will build up, making the trigger harder to pull. Once enough pressure builds up, you won't be able to pull the trigger anymore. If you made a trigger for it, pull on the metal loop. This will open the sports cap and send your \"bullet\" flying. If you didn't make a trigger, simply pop the sports cap open. The built-up air will push the bullet out, and send it flying! Remember to be responsible. Never aim sharp missiles are other people or animals. Never aim any missile at a person's face, even if it is soft, like a Q-tip." ], "summary": [ "Cut a spray bottle in half to make the handle. Trim the tube inside the spray bottle until it is level with the cut edge. Drill a small hole in the bottom of a plastic water bottle. Open the the spray bottle's nozzle, then glue it into the hole. Glue a straw on top of the sports bottle cap.", "Wrap the end of sturdy, metal wire around the bottom of a circle hook. Push the circle hook over the sports cap top. Break an L-hook near 1 of the screw holes to create a ditch. Glue the broken L-hook under the water bottle, close to the cap. Fold the end of the metal wire into a loop.", "Cut some Q-tips in half. Push a Q-tip, fuzzy-side down, into the straw. Push the sports cap shut and pump the gun. Aim your gun, and fire." ] }

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

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

{ "section_name": [ "Practicing Safe Hygiene", "Rinsing Store-Bought Green Beans", "Soaking Green Beans from the Garden" ], "document": [ "Before cleaning the green beans, wash your hands with warm water and antibacterial soap for at least twenty seconds. This is especially important if you have been touching raw meat or eggs. Always wash your hands between handling meat and working with produce. If you are cutting the green beans with a knife, make sure that you are using a different cutting board than you are for raw meats. This will help prevent cross-contamination and food-borne illness caused by bacteria, such as E. Coli and Salmonella. If you see mold on the green bean, toss the bean out, as well as any other beans that the mold might have spread to. Do not try cutting away the mold and eating the rest of the bean, as this might be risky with green beans. Many commercial produce washes are unnecessary when washing green beans. They are not any more effective at cleaning green beans than water is.", "For the best results, put the beans in a colander or wash basket. This will let you wash the beans under the sink while the water drains. If you do not have a colander, you can rinse the beans in a bowl, draining the water from the bowl after you wash them. If you have nothing else that will work, you can hold the beans in your hands as you wash them. Keep a tight grasp so that they do not fall. Turn on cold water from the tap. Set the green beans under the running water. If using a bowl or colander, move the beans around with your hands to make sure that they are evenly washed. As you run water over the beans, remove visible dirt with your fingers. The water you use to clean the beans should be water that is safe to drink. If it is not safe, use distilled or bottled water instead. You can remove extra bacteria from the beans by drying them with a towel after washing. Use paper towels to gently pat the green beans dry. Once the beans have been washed and dried, you can trim and prepare them for cooking.", "If you are cleaning beans fresh from the garden, the best way to remove dirt is to soak the beans. Fill a bowl or basin with cold water. There should be enough to cover the beans. Place the beans in the bowl, and let them soak for one to two minutes. Use your fingers to rub away dirt. You can also move around the beans with your fingers. Before you drain them, let any dirt or soil settle to the bottom of the bowl. After a minute or two of washing, pour the beans into a colander. The water will drain from the bottom. If you do not have a colander, fold some paper towels, and set the beans on top. They will drain into the towel. If you are not eating the beans right away, pat them dry with a paper towel. Make sure they are completely dry before storage, as damp vegetables may spoil faster in the fridge. There may still be dirt on your green beans. Fill the bowl with clean water, and rinse them again. Do this until all of the dirt has been removed from the beans." ], "summary": [ "Wash your hands. Cut the green beans separately from meats. Throw away moldy beans. Avoid produce washes.", "Place beans in a colander. Run water over the beans. Pat dry.", "Fill a bowl with cold water. Rinse the beans. Drain the water. Repeat if necessary." ] }

{ "section_name": [ "Recognizing Fibroids and Your Risk Factors", "When to Seek Medical Care", "Trying Natural Methods" ], "document": [ "Fibroids are rubbery growths that form on the walls of the uterus. They occur most frequently in women of reproductive age, especially after age 35. In most cases these benign growths remain small, and they almost never lead to cancer. However, for some women, fibroids can significantly affect their quality of life. Fibroids are usually categorized into three groups. Submucosal fibroids grow in the uterine cavity. Intramural fibroids grow in the wall of the uterus. Subserosal fibroids grow on the outside of the uterus. Many women may have fibroids and not even be aware of their condition. For many women, fibroids do not cause any symptoms, discomfort, or health issues. However, fibroids can cause some painful or even debilitating symptoms in some women. If you experience any of the following symptoms, see your doctor: Heavy and/or prolonged menstrual bleeding. Fibroids cause the uterine wall to become thicker than normal during the menstruation cycle, causing much heavier bleeding than usual. In some cases, bleeding is severe enough to cause anemia. Significant change in menstruation patterns (e.g., sharply increased pain, much heavier bleeding). Pelvic pain, or feelings of “heaviness” or “fullness” in the pelvic area. Fibroids can range in size from very small (smaller than a seed) to very large (grapefruit-sized). Large fibroids may even cause your abdomen to look distended as with pregnancy. Pain during sexual intercourse. Frequent and/or difficult urination. Constipation. Fibroids may expand and cause the uterus to press against your bladder or bowels, causing constipation. Backache Infertility. This is very rare, but in some cases fibroids can reduce implantation rates, leading to infertility. While scientists are not definitely sure what causes fibroids, a few factors seem to be at play. Knowing more about these may help you determine what course of treatment is right for you. It is possible that abnormalities in a woman's uterine blood vessels may cause fibroids to occur. Genes that cause uterine muscle cells to grow at an accelerated rate may be a cause. Fibroids seem to be related to a woman's reproductive cycle, rarely occurring before the first menstrual period and often accelerating during pregnancy. Some scientists suggest that the hormones estrogen and progesterone may be involved.", "It’s normal to experience some pain and mildly heavy bleeding during your period. However, pain that won’t go away and very heavy bleeding may be a cause for concern. Similarly, you should be able to empty your bladder. If you’re having these symptoms, you need to visit your doctor to find out what’s causing them and how you can feel better. Your doctor might do a complete blood count (CBC), ultrasound, MRI, or other imaging test to make a diagnosis. These symptoms might be caused by very large fibroids, but they may also have an alternative cause. Your doctor can find out what’s happening. Most medications for treating fibroids are designed to change your hormone levels. They work by affecting the hormones that cause fibroids to grow, helping the growths to shrink over time. Your doctor might prescribe one of the following medications: Gonadotropin-releasing hormone (Gn-RH) agonists (Lupron, Synarel, others) stop the production of the hormones estrogen and progesterone, which can temporarily stop your period. This gives your fibroids time to shrink. Tranexamic acid (Lysteda) is a non-hormonal medication that can help lighten your period if you take it on heavy bleeding days. Letrozole is a medication that decreases estrogen levels, and it may help shrink your fibroids. Over-the-counter NSAIDs like ibuprofen (Advil, Motrin) and Naproxen (Aleve) can relieve pain from fibroids, but they won’t shrink them. Hormonal contraceptives like the pill or an intrauterine device (IUD) can manage your hormone levels and lighten your periods. However, they don’t actually shrink your fibroids. Your doctor can explain the risks and benefits of taking hormonal contraceptives so you can decide if they’re right for you. Birth control pills are easy to use. You just need to take them every day at the same time. IUDs are implanted inside your uterus and last for a longer period of time, such as several years. However, you can remove them at any time. Your insurance may cover birth control pills or an IUD, so check your benefits. This is a non-invasive, procedure that doesn't require an incision. Your doctor will use sound waves to locate, heat, and destroy the fibroids while you are inside an MRI scanner. This can effectively shrink your fibroids. This procedure is considered newer technology, so it may not be available everywhere. Although this shouldn’t be painful, you may experience discomfort from lying still on the table. Your doctor may be able to use minor non-surgical procedures to help shrink or break up your fibroids. If your doctor recommends one of these procedures, they will make you as comfortable as possible while they complete it. Your doctor might suggest trying the following: Fibroids can be treated or destroyed by uterine artery embolization, which injects small particles that cut off blood flow to the fibroids. This causes the fibroid to shrink and die. During myolysis, your doctor uses an electric current or laser to break up the fibroids. Your doctor can try a laparoscopic or robotic myomectomy to remove your fibroids through a tiny hole or incision in your abdomen. Rarely, surgery may be your best option for treating your fibroids. This is usually reserved only for extreme cases that don’t respond to other treatments. If your doctor thinks it’s an option for you, they’ll help you understand the risks and benefits. During an abdominal myomectomy, your doctor will remove the fibroids but try to preserve all of your reproductive system. If you get a hysterectomy, your doctor will remove your reproductive system, along with the fibroids. This will stop your period and prevent future fibroids, but it also makes you infertile.", "Most doctors advise \"watchful waiting\" when small fibroids don't cause significant problems such as abnormal bleeding, infertility, or painful periods. Over time, many fibroids start shrinking on their own, without any medical intervention. Fibroids tend to form at reproductive age, grow larger with pregnancy, and shrink after menopause. Waiting a few years might be better than taking unnecessary medications or getting unneeded medical procedures. Fibroids aren't cancerous, so you don't need to worry about them if they aren't causing symptoms. Only try the \"watch and wait\" method if you know what you have is a fibroid. If it's an unknown growth, it's best to see a doctor. Green tea and green tea extract (epigallocatechin gallate, or EGCG) may reduce the severity of fibroid symptoms. It may shrink fibroids or prevent new ones from growing. Sip on a cup of green tea daily, or add a green tea supplement to your diet. This might help you find relief. Talk to your doctor before taking any supplements. Green tea typically doesn't cause any severe side effects. However, if you are sensitive to caffeine, you might prefer to limit your green tea consumption. Green tea contains caffeine, which can cause irritability, nervousness, and nausea. Chinese herbal medicine may shrink fibroids and relieve fibroid symptoms. However, some herbs may interact with medication or other medical conditions, so it's best to consult your doctor before taking any herbal remedies. Keep in mind that the FDA doesn't oversee Chinese herbal medicine. Additionally, dosing can be tricky and may vary. For instance, the herbal remedy Kuei-chih-fu-ling-wan may reduce fibroid size. Similarly, tripterygium wilfordii extract, or léi gōng téng 雷公藤, may shrink fibroids as well as or better than the drug mifepristone. Guizhi Fuling formula 桂枝茯苓丸 (Ramulus Cinnamomi, Poria, Semen Persicae, Radix Paeoniae Rubra or Radix Paeoniae Alba, and Cortex Moutan) and mifepristone together are also effective at reducing fibroid size. Guizhi Fulin and mifepristone together are more effective than either separately. Physical therapy may be effective at shrinking fibroids and relieving fibroid symptoms for some women. Speak with your physician to determine whether physical therapy may work for you. They can refer you to a physical therapist who knows how to treat your condition. Be aware that physical therapy may address the pain or symptoms but not the underlying problem of the fibroids themselves. Acupuncture may be effective in improving fibroid symptoms for some women. Because acupuncture usually has few side effects, it may be worth considering if you find other treatments have not worked. Make sure you work with a licensed acupuncturist. Ask your physician for a referral. Keep your primary doctor informed of any complementary treatments you’re using." ], "summary": [ "Understand what fibroids are. Recognize the symptoms of fibroids. Learn what causes fibroids.", "See your doctor for persistent pain, trouble emptying your bladder, or heavy periods. Ask your doctor if medication can help you deal with painful fibroids. Discuss hormonal contraceptives as a way to reduce vaginal bleeding. Ask about MRI-guided focused ultrasound surgery (FUS) to shrink your fibroids. Consider minimally-invasive procedures to shrink painful fibroids. Consider surgery if your fibroids are interfering with your life.", "The \"watch and wait\" method. Drink green tea or use green tea extract. Ask your doctor about Chinese medicine. Work with a physical therapist. Consider acupuncture if you want to try alternative medicine." ] }

{ "section_name": [ "Choosing an Operating System", "Buying the Laptop", "Determining Your Needs", "Checking Specifications", "Deciding on a Model" ], "document": [ "The operating system is the interface and structure of your laptop. Windows, Mac OS X, Linux, and ChromeOS are all operating systems. When choosing a laptop, the operating system is usually installed already, though you can change operating systems later. You cannot install Mac OS X on a non-Mac laptop, but you can install Linux onto either a Mac or a Windows laptop, or Windows onto a Mac laptop. Windows - The most common operating system available, and compatible with the most software. Mac OS X - Designed for use with Mac hardware. OS X is only available on MacBooks. Linux - This is a free operating system that comes in a variety of flavors, or \"distributions\". These include Ubuntu, Mint, Fedora, and more. ChromeOS - This is Google's Chromium-based operating system. It is designed for laptops that are consistently connected to the internet, and can only run special web apps. ChromeOS is only available on specific Chromebooks, though you can get Chromium for any system. The programs you use on a day-to-day basis will have a large impact on the operating system you choose. Many programs are only available for a single operating system. Do some research as to what operating system your favorite programs require, if you'll have to pay again if you switch operating systems, and whether or not there are alternatives available. If your business uses operating system-specific programs, that may limit your options if you intend to use the laptop for work. Windows is the most widely-used operating system, which is great for compatibility, but it's not without its faults. Keep the pros and cons in mind when thinking about your new laptop. Windows is the most common and compatible operating system around. Office is the de facto standard in word processing and spreadsheets. Windows will work on virtually any computer, from the cheapest laptops in the store to the most expensive. Windows is much more susceptible to viruses than other operating systems. This isn't to say that it's not secure, it just means that you will need to practice good habits while online. Windows has the largest game library of any operating system. Apple's OS X is Window's main competitor. These days, you can find much of the same software on a Mac OS that you will on Windows. If you are a heavy Apple user, a Mac computer will integrate seamlessly with your iOS devices. Managing your apps and media is all handled natively. They are less prone to viruses. Mac operating systems are more secure than Windows, due both to architectural and population differences between the two operating systems. There are still threats if you use a Mac, just not as many. While there are more and more software options on Mac, there is still a lack of compatibility for a lot of key programs. The biggest drawback is OS X's lack of game selection compared to Windows, though more and more Windows games are being ported over. Macs are regarded as the best place to do media editing. The video and image editing software on a Mac is unrivaled, and most musicians use Macs for recording and production. Mac hardware will cost you a pretty penny. Since getting OS X requires Mac hardware, you'll be forced to buy a MacBook from Apple or an Apple-authorized retailer. This means you'll be paying a premium price, but many Apple users are major supporters of the construction quality of their MacBooks. The actual price of the operating system is much cheaper than Windows. Linux is a free, open-source operating system that has been modified and expanded by a large number of groups and individuals. These modified versions are called \"distributions\", and there are quite a few to choose from. There's a good chance that you won't see many, or any, Linux laptops at your local computer retailer. Linux is a free operating system, and many of the programs available for it are open-source and free. You are free to try out any Linux distribution before installing it. Linux is notorious for being difficult to learn. Advances to the graphical front-end have been made by most distributions, making it easier to transition from Windows or Mac. That being said, Linux does require a bit more time invested getting used to navigating and manipulating files. Linux is one of the most secure operating systems, as everything requires express consent of the user. There are very few viruses that target Linux machines. Linux scales very well and can work on virtually any laptop. You will experience compatibility problems. The biggest drawback to Linux is the lack of compatibility between it and other operating systems. You will likely find times when you need to jump through several hoops to open a file that was simple in Windows or OS X. The gaming library on Linux is also quite limited compared to Windows, though more and more games are releasing Linux versions. Linux is not installed on most laptops available in stores. It will need to be installed later alongside or replacing your default operating system. ChromeOS is Google's operating system, and is only available on a handful of laptops. ChromeOS is designed for laptops that are always connected to the internet. ChromeOS is lightweight and fast. This is because ChromeOS is essentially just a web browser. All the apps are installed inside the web browser. Because of this, most of ChromeOS's functionality requires an internet connection (you can do some work offline, such as working with Google Docs). Most Chromebooks are very inexpensive, ranging from $200-$250 USD. The exception to this is Google's Chromebox, which starts at $825 USD. Because Chromebooks rely on Google Drive for file storage, most have very limited onboard storage. You can only use apps that have been designed for ChromeOS on the Chromebook. This means that your software options will be very limited. Google Drive provides a decent Office alternative, but you can forget installing games or programs like Photoshop. ChromeOS is best for heavy Google users. If the majority of your computer work takes place inside the Google ecosystem, then a Chromebook may be your most affordable and attractive option.", "Don't let a sales rep talk you into something you don't need. Do your research ahead of time and stay firm on your needs. Make sure to read reviews online for the laptops that you are considering, as salespeople will rarely tell you the downsides of a product. Try to find a way to test your desired laptop before you buy. If you intend to buy online, see if a local retailer has a demo model to try before you buy. Ask your friends if they have the same laptop you are considering. Computer parts fail, and do so fairly often. Having a solid warranty is very important for laptops, especially the more expensive ones. Make sure the warranty is a manufacturer warranty, and that they do a good job with their warranty work. Craigslist laptops rarely have warranties. Buying used can save you a lot of money, but you may end up with a very subpar product. As laptops get older, they start to experience significant performance decreases. Used laptops often no longer quality for manufacturer warranties, and may people sell their laptops because they're fed up with how they're performing. If you are buying a refurbished model, ensure that the refurbishment comes with a very strong warranty.", "The main purpose of your laptop will be the biggest influence on the type of laptop you get. People use computers for countless reasons, but general use falls into one of the following categories. Keep these in mind when you are looking at laptops: Office/Schoolwork - Mostly use the computer for word processing, research, spreadsheets, and other professional and academic tasks. Games - Playing the latest and greatest games, but still using the computer for other tasks as well. Web use - Primarily using the computer to access websites, email, streaming video, and social media. Media production - Use the computer as a workstation to record music, edit video, or manipulate images. There are a lot of reasons you might want to pick a laptop over a desktop computer. As laptops become more powerful, the reasons for owning a desktop will continue to shrink. A laptop is portable. This is the primary reason for purchasing a laptop. Laptops can go almost anywhere you can, and they're only getting lighter and thinner. Laptops can perform more and more tasks that desktops can. There are very few programs these days that a desktop can run that a laptop cannot. While you're generally sacrificing some performance for portability, you still have the ability to perform most computing tasks. Laptops can save a lot of space. A desktop computer, with a tower, monitor, keyboard, and mouse, can take up a lot of space in your home office or bedroom. A laptop just needs a little desk space. While laptops are becoming more powerful and lighter, there are still some drawbacks that you should consider if deciding between a laptop and a desktop. A laptop is limited by the battery. You can only roam so much with a laptop. Eventually, it will need to be plugged in. Can be lost or stolen much easier. Because of their portable nature, laptops can be stolen or lost much easier than a desktop. If you're setting up an office, you'll probably want to stock it with desktops instead of laptops. Laptops cannot be upgraded like a desktop can. This means that they become obsolete quicker than a desktop computer. While you can usually upgrade the storage or the memory, you cannot upgrade the processor or video card, which will eventually leave your laptop lagging behind. Laptops get heated very quickly if you are using it heavily. Laptops are hard to build yourself. One of the benefits of a desktop PC is that you can build it yourself, potentially saving money. While you may be able to find a few kits, nearly all laptops are sold complete by the manufacturer, which means the costs may be a little higher than a comparable desktop. It will be helpful to have a budget in mind as you start looking at laptop models. The different types of laptops will be explained in-depth later, but generally you're looking at around $300-$400 for a netbook or Chromebook, $500-$1200 for a standard laptop, and $900-$2500 for a desktop replacement. If you are considering a Mac, be aware that Macs are generally priced higher than a comparable Windows or Linux laptop.", "Every laptop is different; even two models that cost the same will have different hardware inside. Make sure to take a look at the specifications of each laptop you consider purchasing. The CPU, or Processor, is the piece of hardware that performs the bulk of the work in your laptop. CPU speed doesn't mean as much as it used to, thanks to multi-core CPUs that can handle much more than processors from a decade ago. Avoid older processors like Celeron, Atom, Pentium, C-, or E-Series processors. RAM, or Memory, allows your computer to store data for multiple programs at once. In general, the more RAM you have, the better your computer will be able to multitask. 4 to 8 GB of RAM is standard for regular laptops. Netbooks will likely have less, while desktop replacements might have significantly more. Retailers often disguise an otherwise mediocre laptop by stuffing it with RAM. Most users will not need more than 8 GB. Most laptops use integrated graphics cards, which are fine for simple games, but typically can't handle the new big releases. A dedicated card will provide more power for a higher cost and less battery life. Listed storage space does not take the operating system and bundled programs into consideration. For example, a laptop with 250 GB of storage may only have 210 GB of storage free when you purchase it. Most laptops allow you to upgrade the hard drive later, though you will need to reinstall the operating system when you do so. SSD is becoming standard and is preferable due to increased access speed and extended battery life. As a result SSDs are more expensive than standard hard drives for less storage. SSDs are often smaller than standard drives, meaning you may need an external drive to store all of your media files. Does the laptop have enough USB ports for all of your devices? Does it have an HDMI or VGA port in case you want to connect it to your TV or a projector? If you use a lot of external devices, ports will be very important. Many laptops will leave the optical drive out in order to save space. While this will help the battery life and cut down on the size, it means you will need an external drive in order to install software or burn discs. Some laptops now come with Blu-ray drives, which can read and write standard DVDs as well as read Blu-ray discs, which can contain much more information or HD movies. 1600 x 900 or 1920 x 1080 is preferable for the clearest picture, though smaller laptops may not be able to attain this. A higher resolution will result in a clearer picture, especially if you plan to watch movies or play games. A higher resolution also means that the screen can display more, which means your viewable area will be larger. Determine how the laptop looks in direct sunlight. Cheap screens are often very difficult to see in direct sunlight.", "There are four main types of laptops: Netbook, Standard, Hybrid Laptop/Tablet, and Desktop Replacement/Ultrabook. Note that if you are choosing a Mac, your choices will likely not match much of this section. Netbook - This is the smallest laptop available, and is best suited for heavy travelers. Standard - This is your standard laptop. Suitable for a wide range of situations, and available in a wide range of configurations. Hybrid Laptop/Tablet - These are the newest style of laptops to the scene. They have touch screens and some have detachable keyboards. Desktop Replacement/Ultrabook - These are the largest laptops, and therefore the most powerful (and most expensive). Netbooks are the smallest laptops available, and are perfect for packing in your carry-on or sticking in your purse. Netbooks are super lightweight, usually only weighing a couple pounds. Netbooks don't have very powerful components, meaning they can only run basic programs such as Office and other productivity software. Because of this, however, they have much longer battery life than other laptops (up to 12 hours in some models). Netbooks have the smallest screens and keyboards. This means that typing on a netbook will take some getting used to, and you may have to sit pretty close to it. The standard laptop is the most common, and the most varied. Standard laptops come in a variety of screen sizes. The size of the screen is what determines the overall size of the laptop. The most common size for standard laptops is 14\"-15\". Standard laptops have limited battery life, and the more powerful the laptop, the quicker the battery will drain. Batteries will also wear out over time. Standard laptops are heavier than a netbook, which makes them harder to fit in small bags. They have more comfortable keyboards and larger trackpads. Hybrid laptops are a relatively new addition to the laptop market. Most run Windows 8, which is designed for the touch interface. The biggest draw of the hybrid is the touch screen. If you prefer this method of input, you may want to consider the hybrid. Hybrid laptops are typically smaller than a standard laptop, and may be able to fold over to become a tablet. Some hybrid laptops allow you to remove the keyboard and work solely as a tablet. Because of their smaller size, hybrids are generally less powerful than a standard laptop. Desktop replacements are the largest and most powerful laptops available. They can run the latest games and have large, easy-to-see displays. Desktop replacement laptops provide the most power you can get in a portable form. They can often run most of the same programs at the same levels of efficiency as a desktop computer. Because of the increased power, desktop replacements have the worst battery life. This usually isn't an issue if it's always plugged in at your desk, however. The large screen on a desktop replacement means that you don't have to sit as close or squint, and also means that the keyboard will be full-sized. Some desktop replacement laptops have limited upgradability, such as the ability to install a new video card. Desktop replacements are the most unwieldy laptops, and do not travel as well. They are also the most expensive. If your job or lifestyle puts your laptop at risk of getting damaged, you may want to look at the most durable options. This includes steel construction and laptops specifically designed to withstand punishment. Toughbooks are a type of laptop that is very expensive but much more resilient than a standard laptop. Laptops are public devices, and will be seen by a lot of people as you use it. Make sure you like the way it looks. Many laptops come in various colors or with other aesthetic features. You can also add skins to your laptop later to give it a personal touch." ], "summary": [ "Understand your options. Consider the programs you use. Look at the pros and cons of Windows. Look at the pros and cons of Mac OS X. Look at the pros and cons of Linux. Look at the pros and cons of ChromeOS.", "Do your research. Test before you buy. Check the warranty. Understand the risk of buying used or refurbished.", "Think about your main uses for a laptop. Understand the pros of a laptop. Understand the cons of a laptop. Set a budget.", "Examine the specs for each laptop you consider. Understand what the CPU does. See how much RAM comes installed, and how much RAM the laptop can support. Check the graphics. Check the storage space. Check out the ports. Look for optical drives. Look at the screen resolution.", "Think about what size would suit your needs best. Consider the pros and cons of a netbook. Consider the pros and cons of a standard laptop. Consider the pros and cons of a hybrid. Consider the pros and cons of a desktop replacement. Think about durability. Keep style in mind." ] }

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

{ "section_name": [ "Avoiding an Outburst", "Dealing with Underlying Issues", "Recognizing the Onset of Anger" ], "document": [ "Progressive muscle relaxation involves tensing and releasing your body in progressive stages. Consciously tensing your own muscles can help you redirect the outlet of the anger you’re feeling. To practice progressive muscle relaxation, take a few deep breaths, then do the following: Begin with your face and head muscles. Hold the tension for 20 seconds, then release it. Work your way down your body, tensing and releasing your shoulders, arms, back, hands, stomach, legs, feet, and toes. Take deep breaths, feeling relaxation from your toes all the way up to your head. If you know that you have become angry and feel that you are about to lose your temper, give yourself the gift of time. Remind yourself that you do not have to respond or react immediately. Leave the situation, think about a reasoned response, then react later, when the anger has subsided. If you cannot physically leave, you can still give yourself a delay by stopping to count to 10 (or 20, or 50, or 100) before you respond. If you begin to lose your temper, change to a new location. If you are inside, go outside for a walk if possible. The combination of leaving the person or situation causing your anger and “shocking” your senses with an entirely new environment can help you regain control. Because anger is, in part, a chemical reaction, if you can change the chemicals in your body, you can circumvent a temper outbreak. Trying to find humor in a situation, or getting yourself laughing about something else, will diffuse the situation by changing your body’s chemical reaction. For example, if you find that your children have dumped a bag of flour over your entire kitchen, your initial reaction may be anger. However, if you stop and try to look at the situation objectively (perhaps pretending that it is someone else’s kitchen!), you may be able to laugh about it instead. Having a good laugh and then rallying the troops to help you clean up the mess can turn a negative situation into a funny memory. Meditation can help you regulate your emotions. Therefore, if you are feeling as though you are going to lose control of your temper, give yourself a little mental vacation through meditation. Remove yourself from the situation causing the anger: go outside, to a stairwell, or even to the bathroom. Take slow, deep breaths. Maintaining this breathing will likely bring down your elevated heart rate. Your breaths should be deep enough that your belly extends on the “in” breath. Visualize a golden-white light filling your body as you breathe in, relaxing your mind. When you breathe out, visualize muddy or dark colors leaving your body. Once you are calm from your meditation, think about your emotions and decide how to deal with the situation that angered you.", "Tempers can be heightened (and fuses shorter) if you are lacking sleep or exercise. Sleep can help you regulate your emotions effectively. Exercising when you feel angry can help you redirect your anger. Maintaining regular exercise can help you with mood regulation and controlling your emotions. Cognitive restructuring helps you replace automatic negative thoughts with more functional or appropriate ways of thinking. Anger may distort your thoughts, but learning to apply reason to your thoughts can make them clear again and can help you avoid losing your temper. For example, you may get a flat tire on your way to work. Your automatic negative thinking caused by anger may lead you to think “My whole day is ruined! I am going to get in trouble at work! Why does this kind of thing always happen to me?!” If you restructure your thinking to take a reasoned look at your comments, you may realize that one setback does not automatically ruin your whole day, that your workplace may understand that things like that happen, and that it’s unlikely that this “always” happens to you (unless you get a flat tire daily, in which case you may want to reevaluate your driving). It also may help to realize that anger at the situation will not help any; in fact, it could hurt by making it more difficult to focus on finding a solution (such as changing the tire). Anger management programs have been proven to be highly successful. Effective programs help you understand anger, develop short-term strategies to deal with anger, and build your emotional control skills. There are many options available for finding a program that is right for you. Individual programs are available for teens, police officers, executives, and other groups of the population that may experience anger for different reasons. To find an anger management program that is right for you, try searching online for “anger management class” plus the name of your city, state, or region. You can also include search terms like “for teens” or “for PTSD” to find a group tailored to your specific situation. You can also look for appropriate programs by asking your physician or therapist, or by consulting the self-improvement course offerings at your local community center. Ultimately, the best way to control your temper is to identify and treat the root of your anger problems. The best way to do this is in a therapist’s office. A therapist can give you relaxation techniques to use in situations that make you feel angry. She can help you develop emotional coping skills and communication training. Additionally, a psychoanalyst who specializes in helping resolve problems from someone’s past (such as neglect or abuse from childhood) can help mitigate anger tied to past events. You can search for a therapist specializing in anger management in North America here and in the United Kingdom here.", "When you experience anger, your body undergoes a chemical process that activates your biological “fight or flight” response. For many people, a short temper results in a “fight” response due to a chemical and hormonal response in the brain. Many people show signs of anger in their bodies, even before they realize that they are feeling anger. You may be heading towards an outburst of anger if you are experiencing any of the following symptoms: Tense muscles and clenched jaw Headache or stomachache Increased heart rate Sudden sweating or shaking A dizzy feeling In addition to physical reaction to anger, you will likely begin to experience emotional symptoms before losing your temper. Some emotions that often flare up alongside anger are: Irritation Sadness or depression Guilt Resentment Anxiety Defensiveness Monitoring your outbursts of temper or thinking about what usually sets you off can help you identify your temper triggers. A trigger is something that happens that makes you have an automatic reaction. Triggers are usually tied to past emotions or memories (even if you aren’t consciously aware of them). Some common triggers for anger include: Feeling out of control of your own life, another person’s actions, or your environment or situation Believing that someone is trying to manipulate you Getting mad at yourself for making a mistake If you are aware of specific circumstances that are likely to trigger your temper, do your best to avoid them. You may particularly need to focus on avoidance if you have other factors that may contribute to a shorter temper such as a lack of sleep, another emotionally-straining event, or increased life or job stress. For example, if getting yelled at by your boss is a trigger for your anger, you could avoid the trigger by removing yourself from the situation or asking for a moment to yourself. You can also ask your boss to speak to you more calmly in the future. If you are aware of the emotion or memory that is tied to one of your triggers, try to restructure the memory to lessen the effect of the trigger. For example, you may know that your boss yelling at you is a trigger because you were verbally abused as a child, try disassociating the two kinds of yelling. Convincing yourself that your childhood yelling was different because it only happened in a living room may help you separate it from yelling that you experience in the workplace. If you feel that the symptoms of your anger are escalating, and you seem to be moving from mildly irritated to really angry, remove yourself from the situation if at all possible. If you can remove yourself to be alone, you can use strategies to reduce or redirect your feelings of anger and avoid an outburst." ], "summary": [ "Use progressive muscle relaxation. Delay your response time. Change your surroundings. Find humor in the situation. Take a break for meditation.", "Get plenty of exercise and sleep. Try cognitive restructuring. Participate in an anger management program. Seek therapy.", "Think of anger as physiological as well as psychological reaction. Monitor your body for physical reaction. Watch for emotional signs. Be aware of your triggers. Avoid known triggers. Analyze your triggers. Feel when your response is escalating." ] }

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

{ "section_name": [ "Preventing Streaking", "Cleaning the Wiper Blades", "Cleaning the Windshield" ], "document": [ "There are a variety of water-repellant treatments such as Rain-X that can be used to help keep water and dirt off of your windshield. To apply a water-repellant windshield treatment, spray a fine mist of the fluid onto a clean, dry windshield. If the fluid doesn’t come in a spray bottle, apply a small amount to a clean microfiber cloth. Wipe it onto the windshield in small sections in a circular motion. Let the treatment dry for 5-10 minutes. Depending on the manufacturer, you may need to reapply the water-repellant treatment up to once a week. If you see a filmy residue on your windshield after the treatment dries, buff the surface with a clean microfiber cloth using circular motions. Wiper fluid is sprayed from a nozzle just below your wipers onto your windshield. This fluid helps remove dirt and debris that you encounter on your windshield while driving. Ask your car mechanic what brand they recommend for your car. Be prepared to pay a little more than you’re used to for wiper fluid. However, it will be worth it in the long run! Don’t opt out of wiper fluid. It’s dangerous to drive without it. If you get mud on your windshield, your wipers won’t be able to remove it and your visibility will be dangerously limited. If you run out of wiper fluid and don’t know how to refill it, ask your mechanic to do it for you. Regularly inspect your windshield wipers for issues such as corrosion and tearing. The rubber edge should be firmly attached to the blade and free of cracks or holes that can cause streaking. Gently tug the wiper blade to make sure it’s securely installed into the wiper arm. If you see any issues, talk to your mechanic about replacing your windshield wipers.", "If your windshield is clean but your wiper blades are dirty, you will still get streaks on your windshield. Gently pull your windshield wipers away from their resting position and towards the front of the car. Fill a small bucket with warm water and dish soap. Dip a clean wash cloth in the soapy water and wring it out until it’s damp. Next, use the cloth to clean the windshield wipers with smooth, gentle motions. The windshield wipers should move from their resting position into their “cleaning” position easily. If you feel too much resistance when moving them, stop and refer to your car manual. Don’t get soapy water on your clean windshield or you may undo all of your hard work! The rubber ridge on the edge of the wipers is the most important part of the windshield wiper. If this part of the windshield wiper isn’t dry and flexible it won’t connect with the windshield properly. Using a clean microfiber cloth, gently dry the rubber ridge of the wipers with a smooth pulling motion. Next, dampen a small section of a clean microfiber cloth with rubbing alcohol. Wipe the rubbing alcohol along the rubber ridge to speed drying and condition the rubber. Pinch the edge of the wipers with the cloth when drying them. This will help maintain the sharp edge of the rubber. Wipe in the same direction when using a cloth on windshield wipers. Start from the part closest to the car and move out towards the edge. It can be easy to forget to do this, especially if you live in a dry climate. However, even sunlight can damage the delicate rubber ridge on your windshield wiper. A damaged rubber ridge will lead to streaking and limited visibility while you drive. Besides, it’s better to be safe than sorry! If you are handy with cars, you can replace them yourself. However, make sure you use the correct windshield wiper for your car. Most people prefer to change their windshield wipers at the end of winter just before the spring rains start.", "If you have a larger budget, consider purchasing an automotive glass cleaner. These cleaners are more expensive but will generally give you better results. Standard glass cleaners such as Windex or a foaming glass cleaner such as ZEP will also work well. Finally, some people create their own cleaners by using a water and vinegar mixture or simply rubbing pure ammonia on their windshield. Ammonia is an excellent glass cleaner. However, it can easily damage the paint, upholstery, and carpet in your car. Be careful of drips when using it as a cleaner. To make your own water-vinegar cleaner, mix one part hot water with one part vinegar in a spray bottle. Shake well. First, mist a thin layer of the cleaner onto the windshield. If you can’t reach your entire windshield at once just clean half of it at a time. Using a new, clean microfiber towel, wipe the windshield clean in a horizontal back and forth motion. Gently lift the windshield wipers out from the car to clean the glass underneath them. If you’re using ammonia to clean your windows, pour a small amount of ammonia on the microfiber cloth before wiping the windshield. Remember to wear gloves when handling ammonia. If you don’t have microfiber cloths, newspaper can be used instead. If you don’t have microfiber towels consider using a squeegee instead. Mist a thin layer of your cleaner on your windshield. Use the spongy side of the squeegee to scrub the dirt and grease off your windshield. Once the entire window is soapy, turn the squeegee over. Run the rubbery part of the squeegee across the glass in sections, pressing gently to remove all of the soapy liquid. When using a squeegee, you can skip the cleaner and fill a bucket with dish soap and warm water. Dip the squeegee in the bucket and clean the windows. Keep a paper towel on hand to dry the rubber side of the squeegee in between strokes. Use a fresh, clean microfiber cloth. If you use a dirty or washed cloth you risk scratching the glass of your windshield. Dry the glass using smooth, circular motions. Press gently into the glass as you wipe to remove any stubborn dirt particles on the glass. Work in small sections but work quickly; if the cleaning fluid dries on its own it can leave fresh streaks. If you don’t have microfiber cloths, consider buffing the windshield dry with newspaper. The newsprint won’t leave lint marks and the ink polishes the windows to a shine. Don’t let the windshield dry on this own. This is how those pesky streaks are created in the first place. Move to the inside of the car and repeat the cleaning process on the inside of the car. First, lightly mist the glass with cleaner and gently clean the surface with a fresh microfiber towel. Next, dry the glass with a circular motion and inspect the surface for streaks. Repeat the process if necessary. Keep all the doors open to ventilate your workspace, especially if you’re using ammonia. Breathing in chemical fumes can be harmful to your health. Don’t use a squeegee on the inside of your car. Windshield wipers alone can’t wipe away muddy debris from your windshield. This debris can dangerously limit your vision while you drive. Make sure you read your car manufacturers manual and know how to spray wiper fluid onto your windshield while driving. Most cars have a lever near the steering wheel that operates the windshield wipers. To spray windshield wiper fluid, simply pull the lever towards you. Check your car periodically to make sure your wiper fluid is at the right level. Never substitute with water." ], "summary": [ "Use a water-repellant treatment. Use a high quality wiper fluid. Maintain your windshield wipers.", "Wash the wiper blades. Dry the edge of the wipers. Replace your windshield wipers yearly.", "Choose a glass cleaner. Wash your windshield. Wash your windshield with a squeegee. Dry the windshield. Clean the inside of the windshield. Use wiper fluid when driving." ] }

{ "section_name": [ "Checking for Dial Tone", "Doing a Direct Connection", "Checking the Cables", "Restarting the Router" ], "document": [ "If your broadband connection is linked up to your landline phone, check if the phone is properly connected and working. The dial tone should be normal, and without white noise. If there’s no dial tone or there’s noise on the line, there may be a problem with the phone wires, which then affects your broadband connection. Report this.", "If you’re connected to your broadband via Wi-Fi, try to connect directly using a LAN cable instead. Connect your computer directly to the router using the LAN cable. If after the direct LAN cable connection you still don’t have Internet connection, the problem isn’t with your Wi-Fi. The problem may be outside your own home or with the service provider. It can also be the router itself.", "Look at the back of the router, and ensure that all cables are properly secured. Trace them back until you reach the wall socket. Check for any broken or faulty cables. If there are disconnected cables, secure and reconnect them. Observe the lights on the router to determine if connections are being made. Find out if doing the previous steps has resulted in a restored connection. If all the cables are properly connected, there’s no problem with your own wiring. The problem may be outside your own home or with the service provider.", "Look at the back of the router and ensure all cables are properly secured. Trace them back until you reach the wall socket. Check for any broken or faulty cables. A simple restart may just do the trick. Wait for about a minute. As you do so, observe all the lights on the router. Find out if doing the previous steps has resulted in a restored connection. If after the restart you still don’t have Internet connection, the problem may be outside your own home or with the service provider. It can also be the router itself." ], "summary": [ "Pick up your landline phone. Listen for a dial tone. Call customer support.", "Get a LAN cable. Plug the LAN cable to the router. Call customer support.", "Examine the cables. Connect the cables. Check your Internet connection. Call customer support.", "Check the cables. Turn off the router. Turn on the router. Check your Internet connection. Call customer support." ] }

{ "section_name": [ "Internet Explorer (Desktop)", "Firefox (Mobile)", "Safari (Desktop)", "Safari (Mobile)", "Firefox (Desktop)", "Microsoft Edge (Desktop)", "Chrome (Mobile)", "Chrome (Desktop)" ], "document": [ "It's a light-blue \"e\" icon. This icon is in the top-right corner of the Internet Explorer window. Clicking it prompts a drop-down menu. You'll find it toward the bottom of the drop-down menu. It's below the \"Browsing history\" heading near the middle of the Internet Options window. You can uncheck every other box on this page, but the \"Cookies and website data\" box must be checked in order to delete your cookies. This button is at the bottom of the window. Doing so will delete your Internet Explorer cookies. Your browser's cookies have been cleared.", "It's the blue globe with an orange fox icon. This option is in either the bottom-center of the screen (iPhone) or the top-right corner of the screen (Android). It's on the right side of the pop-up menu. This option is in the \"Privacy\" group of settings. If it isn't, tap the switch or tap the box to include cookies when the private data is deleted. You can disable every other type of data on this page if you only want to clear cookies. It's at the bottom of the screen. On Android, tapping this option will immediately clear your on-device cookies and other website data. If you're using an iPhone, this last step will remove all of your cookies from Firefox.", "It's a blue, compass-shaped app on your Mac's Dock. This menu is in the far-left corner of your Mac's menu bar. It's near the top of the drop-down menu. Doing so invokes a pop-up menu. To do so, click the box next to \"Clear:\" in the middle of the pop-up window, then click a time (e.g., all history). Doing so will remove all cookies, search history, and website data from Safari.", "It's a grey app with gears that you'll likely find on the Home Screen. This process will also work on an iPad or an iPod touch. It's roughly a third of the way down the Settings page. This option is near the bottom of the page. It's at the bottom of the screen. Doing so will clear your Safari cookies and other web data. This option removes your on-device search history as well. If you just want to delete cookies, instead tap Advanced at the bottom of the page, tap Website Data, tap Remove All Website Data, and tap Remove Now.", "Firefox resembles a blue globe with an orange fox wrapped about it. It's in the top-right corner of the Firefox browser window. This button has a gear icon above it. On Mac, click Preferences. It's on the left side of the page (PC) or at the top of the window (Mac). This link is below the \"History\" heading in the middle of the page. If you're using custom settings for your Firefox history, you won't have the remove individual cookies option; instead, click the Show Cookies button on the right side of the page. It's at the bottom of the Cookies window. Doing so will automatically delete your Firefox cookies.", "It's a white \"e\" on a blue background. This icon is in the top-right corner of the Edge window. It's at the bottom of the pop-out menu. This option is below the \"Clear browsing data\" heading about halfway down the Settings menu. This is the option that will clear your Edge browser's cookies; you can uncheck every other box on this menu if you like. It's below the different types of data. Doing so will clear your browser's cookies.", "This app is white with the Google Chrome icon on it. It's in the top-right corner of the screen. This option is at the bottom of the drop-down menu. It's in the \"Advanced\" section of options near the bottom of the page. It's the last option on this page. You can uncheck every other item on the Clear Browsing Data page if you like, but this option must be checked in order to clear your browser's cookies. This option is below the browsing area. On Android, tapping this option will immediately clear your browser's cookies. If you're using an iPhone, this last step will confirm your decision and delete your Chrome browser's mobile cookies.", "It's a red, yellow, green, and blue circular icon. You'll see this icon in the top-right corner of the Chrome browser. It's near the bottom of the drop-down menu. This link is at the bottom of the page. It's the last option under the \"Privacy & security\" heading. You can uncheck every other box on this page if you like, but the \"Cookies and other site and plugin data\" box must be checked. In the box near the top of the window, you'll see a box with a time span (e.g., \"the past hour\") listed. If this box doesn't display the \"the beginning of time\" option, click the box and then select it. It's in the bottom-right corner of the window. Doing so will remove all of your browser's cookies." ], "summary": [ "Open Internet Explorer. Click ⚙️. Click Internet options. Click Delete…. Make sure the \"Cookies and website data\" box is checked. Click Delete. Click OK to exit Internet Options.", "Open Firefox. Tap ☰ (iPhone) or ⋮ (Android). Tap Settings. Scroll down and tap Clear Private Data. Make sure the switch next to \"Cookies\" is on (iPhone) or the box next to \"cookies and active logins\" is checked (Android). Tap Clear Private Data (iPhone) or Clear Data (Android). Tap OK when prompted (iPhone only).", "Open Safari. Click Safari. Click Clear History. Select a time frame. Click Clear History.", "Open your iPhone's Settings . Scroll down and tap Safari. Scroll down and tap Clear History and Website Data. Tap Clear History and Data when prompted.", "Open Firefox. Click ☰. Click Options. Click the Privacy tab. Click remove individual cookies. Click Remove All.", "Open Microsoft Edge. Click …. Click Settings. Click Choose what to clear. Make sure the \"Cookies and saved website data\" box is checked. Click Clear.", "Open Google Chrome. Tap ⋮. Tap Settings. Tap Privacy. Tap Clear Browsing Data. Make sure Cookies, Site Data is checked. Tap Clear Browsing Data (iPhone) or Clear Data (Android). Tap Clear Browsing Data when prompted (iPhone only).", "Open Google Chrome. Click ⋮. Click Settings. Scroll down and click Advanced. Click Clear browsing data. Make sure the \"Cookies and other site and plugin data\" box is checked. Make sure the beginning of time is selected. Click CLEAR BROWSING DATA." ] }

{ "section_name": [ "Formatting Your Letter", "Drafting Your Letter", "Finalizing Your Letter" ], "document": [ "Particularly if you are writing your letter in a professional capacity, letterhead from your company or firm is preferred for a letter of attestation. Don't use company letterhead, however, if you're writing in your personal capacity. For example, if you're writing an attestation letter for a former employee to attest to their skills and expertise, you would want to use company letterhead. If you're writing an attestation letter for yourself, don't use company letterhead if the subject of the letter has nothing to do with your work for the company. For an attestation letter, you typically want to use a more formal, conservative font such as Times New Roman. This font is available on any word processing application. You can also use a default font, such as Arial or Helvetica. The top line of your letter should be the date you are writing the letter. You may want to post date the letter if you don't think you're going to be able to mail it for a day or two. Write out the month rather than using numerals. If you're using a business letter template through your word processing application, it may insert the current date by default. Include the full name of the recipient, if known, and their job title. If you're simply writing your letter to a school, company, or professional board, the name of the entity is sufficient. Addresses on business letters are typically done in block format, similar to the way you would write them on an envelope. If you're using a template from your word processing app, it will already have these text boxes set up for you. If you're not using letterhead, the first block on your letter would be your name and address. You would then follow with the recipient's name and address. The subject line tells the recipient what the letter is about. This is particularly important if you're not sending the letter to a specific person. Whoever opens it needs to know how to direct it so the right person sees it. The subject line typically will be the reason you're writing the attestation letter. If you're writing the letter for another person, you might use their name as the subject line. For example, you might write: \"Attestation Letter for Sally Sunshine.\" Skip down a few lines to leave space for the body of your letter, then go ahead and format the area where you'll place your signature. Use a basic closing such as \"Sincerely,\" drop down four lines, then type your first and last name. If you're planning on getting your letter notarized, you'll also want to include a notary block. Search online for a notary block you can copy. In the US, you can typically find these on the website for your state's Secretary of State.", "Typically, you don't need to start with the word \"Dear\" in the salutation of a formal business letter. Simply type the name of the individual or department that will receive the letter. For example, if you are writing an attestation letter certifying that you have met the continuing education requirements for a license, you might address it \"Licensing Board\" followed by a colon. Use the name of the specific department or board when possible, rather than addressing it \"To Whom It May Concern.\" If you're writing an attestation letter on behalf of another individual, such as a former employee, try to address it to the recipient by name if at all possible. Particularly if you're writing an attestation letter on behalf of someone else, use the first paragraph of your letter to explain who you are. Include your relationship to the person and any applicable certifications you have. For example, if you're writing an attestation letter for a former employee, you might begin by describing your job title in the company and how long you've been working there. If you're writing the letter for yourself, you may not need any introduction other than your name. For example, you might write \"I, Sally Sunshine, attest that I completed the weekend seminar in Sunny Valley, held October 3 - 7.\" For that sort of attestation letter, the body of the letter typically would only be a sentence or two. If you're writing an attestation letter on someone else's behalf, you should provide their name shortly after you've introduced yourself. You may choose to include it in the first sentence, then continue to introduce yourself. For example, if you were writing an attestation letter for a former employee, you might write: \"I am Holly Henderson, president of Henderson Motors. I am writing to attest to Sally Sunshine's mechanical expertise.\" The bulk of the body of your letter is made up of whatever information you want to certify through the letter. Depending on your reasons for writing, this may be a sentence, or it may stretch to several pages. Stick to the facts, and keep your writing as clear and concise as possible using active voice. If you're writing your letter to an organization or entity to certify something about yourself, you typically close your letter with a statement that everything in the letter is true and correct to the best of your knowledge. For example, your last sentence might read: \"By signing below, I declare that all the above information is true and correct to the best of my knowledge.\" This type of declaration is especially important if you're planning on getting your signature notarized.", "The spelling and grammar in an attestation letter can effect how your letter is received. If it has numerous typos and errors, the recipient may not take it seriously. Check your facts as well. When you sign your letter, you'll be certifying that everything in it is true. Double check any numbers, dates, and other figures to make sure they're accurate. If you're mailing your letter, print it on official letterhead or high-quality paper. Avoid using regular copy paper, which can make it look less formal. If you don't have any high-quality paper, you can get a small box at your local office supplies store. Make sure the letter printed cleanly, and the margins are adequate. There should be at least 1 inch (2.5 cm) on all sides of the page. If your letter is more than one page, make sure the pages are numbered. Using \"1 of 2\" format will help the recipient confirm they have all of the pages. It isn't always necessary to have an attestation letter notarized. In many cases, just your signature will suffice. Contact the recipient to find out if notarization is necessary. Notarization typically is required if the attestation letter has legal significance. For example, if you are sending an attestation letter to certify that you've met the requirements for a professional license, notarization may be required. You may have to reach out to the recipient to find out their preferred method of receiving your attestation letter. For such a formal document, you want to mail it if at all possible. However, some recipients may prefer email or fax. If you're emailing your attestation letter, print it and sign it first. Then scan the original document so you can attach a PDF of the signed letter." ], "summary": [ "Use letterhead if you have it. Choose a readable font. Date your letter. Include the address of the recipient. Provide a subject line. Create your signature block.", "Address the letter to the appropriate individual or entity. Introduce yourself if appropriate. Identify the person for whom you're writing the letter. Provide the facts or information to which you attest. Include a declaration if you're writing the letter for yourself.", "Proofread your letter carefully. Print your letter. Sign your letter in front of a notary, if necessary. Send your letter to the recipient." ] }

{ "section_name": [ "Identifying and Treating Scoliosis", "Adjusting and Treating a Dislocated or Subluxed Shoulder", "Identifying a Dislocated or Subluxed Shoulder" ], "document": [ "A common cause of a \"crooked shoulder\" (and crooked spine) that is ongoing in nature is scoliosis. Scoliosis is often first detected in younger children. It may worsen as one grows, or it may cause no significant problems, depending upon the severity of the problem. Signs that you may have scoliosis include: Uneven shoulder heights An uneven waist with one hip higher than the other A curve in your spine when examined from behind One shoulder blade that protrudes more than the other Although scoliosis is fundamentally a spine issue, it sometimes manifests as a crooked shoulder that appears to need adjustment. The most important thing to do if you suspect that you may have scoliosis is to see your physician sooner rather than later. It is most often a condition that can be monitored over time and does not require immediate treatment. However, in very severe cases, it may warrant braces to reposition your spine and shoulders, and/or surgery to correct the alignment. The best thing to do for scoliosis is to continue living an active life and to keep your body fit and healthy. Although this will not alter the alignment of your spine and/or shoulders, it will strengthen the muscles of your back and shoulders and thus may help to keep your mobility as good as possible.", "This is when a doctor does some pulling and tugging maneuvers to strategically re-align your shoulder joint. You will sometimes be given muscle relaxants first, and occasionally a sedative as well depending upon the severity of your pain. Once your shoulder joint is re-aligned, the pain you feel should significantly improve. After your shoulder has been re-aligned, it will need to be immobilized for the first part of the healing period (generally three to four weeks). This is usually accomplished using a sling. After initial immobilization, your physician will recommend a specific rehabilitation program for you as your shoulder begins to feel better. Following through with the rehabilitation plan is key for recovering full range of motion. It is especially important if you are an athlete and if returning to optimum sports performance is your goal. Your rehabilitation will likely involve doing specific exercises and stretches to strengthen your shoulder. Exercises that your doctor might suggest may include isometric exercises, which strengthen the muscles without moving the joint, internal and external rotations, and/or band exercises. Perform an internal rotation by attaching an exercise band to a sturdy point about waist-high. Hold the band in your hand, bending your elbow to 90 degrees and resting it against your side. Keep your elbow steady against your side and pull the band across your body. Lay your forearm flat against your stomach if possible (but only pull as far as is comfortable). Then slowly release. Try an isometric adduction. Place a small item, like a rolled up newspaper, between your injured arm and your torso. Squeeze the item and try to hold it in place for five seconds. Repeat five to ten times. Check with your doctor before performing any exercises to avoid further injury. Since a dislocated shoulder can be quite a painful injury, you will likely need pain medications as you recover. Depending upon the severity of your injury, your doctor may offer you prescription pain meds for the first few days. Alternatively, you can opt for over-the-counter pain meds such as Acetaminophen (Tylenol) and/or Ibuprofen (Advil), which may be sufficient to keep the pain under control. Another strategy to help with recovery after a shoulder dislocation is icing the area. Icing helps to diminish inflammation and it can also temporarily ease the pain. For severe and/or repeated shoulder dislocations, surgery may be used as a last resort treatment. The risks of surgery are higher, so it is generally reserved for exceptional cases.", "The most common way to get a crooked (dislocated or subluxed, meaning partially dislocated) shoulder is from a sports injury, a fall, or another accident. There is usually one precipitating event, and most people feel a significant amount of pain around the shoulder area at the time of their injury. Shoulder dislocations (partial or complete) are quite common, as the shoulder is a very mobile joint. It is essentially a \"ball-and-socket\" joint, where the top of the arm bone (the \"ball\") fits into the shoulder (the \"socket\"). Because the shoulder facilitates such a great range of motion for the arm, the joint is looser than most other joints in the body, making you more prone to dislocation or subluxation. Examples of ways you can dislocate your shoulder are falling on an outstretched hand, falling on the shoulder itself, a forceful blow from the front pushing your shoulder backwards, or a vigorous twisting of the upper arm. You should also avoid carrying a heavy bag (like a backpack, purse, diaper bag, or messenger bag) on one side of the body. Consider lightening your load or carrying things in a backpack — with both straps on and properly adjusted. In other words, if you have already dislocated your shoulder (i.e. had a crooked shoulder) once or more in your life, the probability of it occurring again is significantly higher. Common symptoms include: Pain Swelling and/or bruising around the shoulder area Difficulty (and likely pain) when attempting to move your arm Deformity of the shoulder Possible numbness, tingling, or weakness in your arm or hand (if you have this, it warrants immediate medical attention and a prompt visit to the emergency room). If you suspect you may have a shoulder dislocation, it is best to see a doctor to have your shoulder re-aligned. If you are on a sports team with trained personnel such as physiotherapists who are comfortable re-aligning your shoulder, you can let them give it a try. However, it is a risky procedure if done by someone who is inexperienced, so your best bet is to go to your local emergency room for help from a doctor. If your shoulder is not dislocated but your it still looks crooked, or one shoulder is higher than the other, you may have overactive muscles in the upper neck area on one side. Talk to your doctor about stretches and exercises to release the muscle. This may be caused by cold drafts, posture with shoulders hunched up, sitting a computer, a seat that is too high, or muscle knots and trigger points." ], "summary": [ "Recognize if you have scoliosis. Seek a medical evaluation. Maintain a healthy and active lifestyle.", "Undergo shoulder reduction. Immobilize your shoulder. Exercise your shoulder. Take pain medications as needed. Ice your shoulder. Use surgery as a last resort.", "Know the common mechanisms of shoulder injuries. Understand that repeat injuries are very common. Recognize the symptoms of a shoulder dislocation. See a doctor for definitive diagnosis and treatment." ] }

{ "section_name": [ "Formatting the Citation", "Creating the Citation" ], "document": [ "The citation should always appear below the figure in your paper. This will ensure it identifies the figure clearly. You should also double-space it so it is easy to read. If you’d like to publish your paper in a thesis, a journal, or a publication, you will need to get permission from the original copyright holder to reprint the figure. Then, note you obtained permission by placing “Reprinted with permission” at the end of the citation. For example, you may write, “Figure 4. Graph of statistics on household income in Canada in 2010. Adapted from ‘Statistics Canada Reveals Shift in Census,’ by B.Lork and M.Casper, 2017, Statistics Canada, 56, p. 103. Copyright 217 by the Statistics Canada Bureau. Reprinted with permission.” Per APA guidelines, you must include a full bibliographic entry for the source for the figure at the end of your paper on the Reference List page. Double-space each entry in the Reference List and order them alphabetically. Follow APA format for the citation, making sure to include the title of the book, article, or website, the author, and the publishing information for the source. For example, a citation in your Reference List for a book would be, \"Lee, K.L. 2008. The Life of Martha Graham. New York, NY: Homer Press.\"", "The figure does not need a specific title. Instead, start with the word “Figure” and then the number of the figure based on where it is placed in the paper, going in chronological order. For example, if the figure is the first figure to appear in the paper, you would start the citation with, “Figure 1.” If the figure is the fourth figure to appear in the paper, the citation would start with, “Figure 4.” Give the reader a brief explanation that outlines what the figure is about or refers to. The phrase should summarize the information in the figure in a concise, clear way. For example, if you are citing a graph with statistics, you may write, “Graph of statistics on household income in Canada in 2010.” Or if you are citing an image, you may write, “Black and white photograph of Martha Graham in the Vienna Performance Hall.” Write, “Reprinted from” or “Adapted from,” followed by the title of the book, article, or website where you found the figure. Include the page number where you found the figure as well if you are citing a figure from a book. For example, you may write in a citation for a book, “Reprinted from The Life of Martha Graham (p 84).” For a citation for an article, you may write, “Adapted from ‘Statistics Canada Reveals Shift in Census.’” If you are citing a figure from a website, you may write, “Reprinted from The Huffington Post.” Use the author’s first and second initial, if available, rather than the author’s full first name. Note their last name as well. If there are multiple authors, include them all, separating them with “and.” For example, you may write, “...by K.L. Lee” or “...by B. Lork and M. Casper.” If the reference is a book, note the year the book was printed as well as the city and state of the publisher. Include the name of the publisher as well. For example, you may write, “2008, New York, NY: Homer Press” or “2010, New Haven, CT: Beehive Press.” If you are using an article reference, include the year the article was published as well as the name of the journal and the number of the volume where the article appears in italics. List the page number where you found the figure in the article as well. For example, you may write, “2017, Statistics Canada, 56, p. 103” or “2002, Children Today, 14, p. 90.” If the reference is a website, note the year the figure was published on the website, if available. If it is not available, use “n.d.” for “no date.” Then, note, “Retrieved from” and the URL of the website. For example, you may write, “2008, Retrieved from http://www.statisticscanada.com” or “n.d., Retrieved from http://www.childrentoday.org.” Finish the citation by noting the copyright year and the name of the copyright holder for the figure. You should be able to find this information in the citation for the figure in the original source. For example, you may write, “Copyright 217 by the Statistics Canada Bureau” or “Copyright 2012 by the Children Choice Organization.” If you cannot find copyright information for the figure, you can leave this information out. Once you have created the citation for the figure, look over it to ensure it contains all the necessary information. A complete citation for a figure from a book would be: “Figure 1. Black and white photograph of Martha Graham in the Vienna Performance Hall. Reprinted from The Life of Martha Graham (p 84), by K.L. Lee, 2008, New York, NY: Homer Press. Copyright 2008 by the Modern Dance School.” A complete citation for a figure from an article would be: “Figure 4. Graph of statistics on household income in Canada in 2010. Adapted from ‘Statistics Canada Reveals Shift in Census,’ by B.Lork and M.Casper, 2017, Statistics Canada, 56, p. 103. Copyright 217 by the Statistics Canada Bureau.” A complete citation for a figure from a website would be: “Figure 6. Drawing of a child playing with plastic toys. Reprinted from the Children Today Column, in The Huffington Post, n.d., Retrieved from http://www.huffingtonpost.childrentoday.com. Copyright 2008 by Joan Lee.”" ], "summary": [ "Place the citation underneath the figure and double-space it. Get permission to reprint the figure if you plan to publish your paper. Cite the source for the figure in the Reference List.", "Begin with “Figure” and then the number of the figure in italics. Include a descriptive phrase about the figure. Note the source or reference where you found the figure. Include the author’s first and second initial as well as their surname. List the source. Note the copyright information for the figure. Review the completed citation." ] }

{ "section_name": [ "Non-SAW Matches Method" ], "document": [ "If your matches are not the \"strike anywhere\" kind, this striker will be required to provide the second half of the two-part match/striker system. As opposed to the sandpaper used above, this striker is NOT just a friction source. It is half of a two part chlorate / phosphorus ignition system. " ], "summary": [ "Remove the striker from the box of kitchen matches, fold & include in kit. Finished." ] }

{ "section_name": [ "Choosing a Design", "Crafting Your Scroll", "Ageing Your Paper" ], "document": [ "Researching different types of scrolls will help you decide how you want your scroll to look. Scrolls were used for centuries in countries like China, Egypt, and Greece. Look at different scrolls online and see if any inspire you! Decide whether you want your scroll to look modern or ancient. If you choose to go for an ancient look, consider ageing your paper. Your scroll doesn’t have to look like the ones you see online! You can make a completely unique scroll, or combine features you like from many different scrolls. Pick the paper you want to use for your scroll. You can use colorful construction paper, drawing paper, or plain printer paper. All of these can be aged later by soaking them in tea or coffee. Brown paper bags work if you want your paper to look aged, but don’t want to go through the process of staining it yourself. Just cut a rectangle out of the bag. You can tape multiple pieces of paper together to make an extra-long scroll, if you want. Feel free to mix and match different colors, but make sure each piece of paper is the same size. If you’re feeling really fancy, try using papyrus like the ancient Egyptians did! Scrolls were traditionally used as decorations, or to document information and tell stories. Think about what you want to write or draw on your scroll. You can do both if you want! If you want to make an Egyptian inspired scroll, consider including some hieroglyphics, the ancient Egyptian form of writing. You can also draw a treasure map, or write a story about one of your favorite experiences. Get creative! If you want to include typed text on your scroll, print it onto your paper now. You won’t be able to do it after you age your paper.", "Dowels are the sticks you sometimes see at the end of scrolls that make them easier to roll and unroll. You can purchase craft sticks from your local craft store to make your dowels. Cut them to the width of your paper. You will need two dowels, one for each end. Alternatively, you can use chopsticks. Decorate the ends of your dowels using ribbon or dowel caps, which can be purchased at your local craft store. Secure your decorations with hot glue.", "You can age your paper by soaking it in either coffee or tea. Pick whichever one is most convenient for you, and brew enough to cover the sheet you want to age. If you are younger, ask a parent for help. You can brew coffee in a coffee machine, or use instant coffee. The darker the coffee, the better. To brew a strong cup of tea, soak at least three tea bags in a cup of hot water. Be sure to brew extra if you are aging multiple sheets. Hang the paper to dry using clothespins. If it’s nice out, hang it outside. You can also lay it flat on a clean surface to dry, but beware of staining. If your paper turns out too light, repeat the staining process until you achieve the shade you want. Weigh the dried paper down with a book or other heavy object if you want it flatter." ], "summary": [ "Research different scrolls. Select your paper. Decide what to write.", "Select dowels, if you like.", "Brew coffee or tea. Dry the paper." ] }

{ "section_name": [ "Choosing a Bone-in Ham", "Carving a Bone-in Ham", "Prepping a Bone-in Ham", "Roasting a Bone-in Ham" ], "document": [ "Generally bone-in roasts weigh 10 lbs. (4.5 kg) or more. They can feed a large family on a special occasion. Most spiral hams or honey-baked hams are pre-cooked, meaning you simply have to warm it up in the oven for 10 minutes per lb. (0.45 kg). You may be able to pick between a half-ham roast and a full-ham roast. Cooking times will vary, but preparation is very similar. Cook a 1/2 lb. (0.22 kg) of ham for each person you plan to serve. Increase the amount to ensure leftovers. Most hams in supermarkets are boneless. You may need to inquire with a local butcher or pig seller in the area, if you can’t find an uncooked, bone-in ham at the supermarket. You can remove the skin yourself at home. If your ham is fresh, it should have a cook-by date that is within a week. A frozen ham may be prepared within a few months.", "Cut inward until it reaches the bone. Remove the knife. Cut a 1-inch (2.5 cm) slice of ham from skin surface to the bone. Repeat until the top section of the roast fans out into slices. Then, cut away the sides of the ham along the fat lines on each side. Carve the slices from top to bone, just as you did on the first side. Reserve the bone for soup. ", "It will take between 2 and 4 days to defrost completely before you can cook it. Unwrap it completely. Discard any juices. You can cut horizontally, parallel to the meat. Leave some fat on the ham’s surface for flavor. Some hams come with a glaze that you can mix with water. Your diamonds should be 1/4 inch (0.6 cm) deep, cutting through the fat and slightly into the top of the flesh. Scoring will let the glaze seep in and render the fat from the top. You can use a clean piece of cardboard to guide the knife along the top like a ruler. If you like a traditional flavor and look, stud each of the diamonds with cloves.", " A 20 lb. (9 kg) ham can take 7 hours to cook, while a 10 lb. (4.5 kg) ham takes between 3 and 4 hours. Cook 10 to 14 lb. (4.5 to 6.4 kg) hams for 22 to 25 minutes per lb. (0.45 kg). Cook a larger ham for 18 to 22 minutes per lb. Always check the core temperature with a meat thermometer. Choose a shallow rack with a sturdy pan to catch drippings. Test the ham halfway through the cooking time. When a meat thermometer reaches 130 degrees Fahrenheit (54 degrees Celsius) in the center, you can start to baste or glaze the roast ham. Brush your glaze mix onto the surface of the ham. If you are basting the ham with its own juices, use a baster. Cover the surface of the ham with pineapple slices for extra flavor. Baste or glaze the ham every half an hour. Cover it with aluminum foil if the surface appears too brown or dry. Place it on a carving board to rest for 15 minutes and cover it with aluminum foil." ], "summary": [ "Determine the size of ham you need. Pick an uncooked ham, if you want to cook it yourself. Make sure the label indicates the ham bone is still in the ham. Choose a ham that has had its skin removed, if you want to save preparation time. Pay attention to the expiration date.", "Insert your carving knife in the side of the ham. Cut in a circular motion around the bottom of the bone. Slice at a slant from your initial cut into the bone. Serve the top slices. Flip the ham over. Finished.", "Place your ham in the refrigerator, if it is frozen. Take the ham roast out of the refrigerator. Excise the skin with a sharp chef’s knife or boning knife. Choose a glaze or spice blend. Cut a crisscross design into the surface of the ham. Stud the ham.", "Preheat your oven to 300 degrees Fahrenheit (149 degrees Celsius). Prepare your ham for cooking early on in the day, when you want to serve it. Place the ham roast in a roasting rack. Put the ham in the oven. Remove the ham from the oven for a few minutes. Place the ham back in the oven. Remove the ham when the central internal temperature reaches 150 degrees Fahrenheit (66 degrees Celsius)." ] }

{ "section_name": [ "Avoiding Lameness", "Being More Confident", "Looking More Confident" ], "document": [ "Nobody likes to be around someone who complains about everything. It's lame and selfish to grab the floor of a group dinner, for example, by complaining loudly about your food. If you have to complain about something, do it in private later. In general, try your best to look for the positives in every situation and focus on having fun, not what's keeping you from having fun. If you're not having a good time doing something, hit the pause before you feel the need to complain. Why are you not having fun? Is complaining going to change it without hurting anyone's feelings or bringing everyone else down? Unless the answer is yes, keep your mouth closed. Avoid the ugly cousin of complaining, as well: the humblebrag. Don't use complaints as a way of secretly working in details that make you sound good. Instead of saying, \"'I'm super-stressed that they really just made a mistake and I didn't actually get into Harvard\" just be genuine. Say, \"I'm feeling really fortunate. It's pretty unbelievable to get into a school like Harvard.\" Remember how excited you were for that toy you got when you were five years old? How excited are you about it now? Lame people treat everything as if it were that toy. Try to pull back some and look at the bigger picture, so you don't sound out of touch with others. It's fine to get excited about things, and it's normal to get down in the dumps about other things. The difference in people who say lame things is that they're over-emphasizing the excitement or the negativity. Try to keep things in perspective. Lame statement: \"I'm literally going to die if I don't get to go to the prom with someone this year. I feel like my life is going to end on prom night if I'm not there.\" Normal statement: \"I hope I get to go to prom. It'd be fun to go.\" There's nothing more lame than flaky behavior. If you tell your friend that you're down for a lunch date, then cancel at the last minute, that's lame. If you promise your brother you'll hang out with him on Friday night and then ignore his texts and go on a date instead, that's lame. If you want to avoid being lame, make your words mean something by backing them up with action. Some people have a hard time saying no, and over-commit to people. If you already have plans with a friend and get asked on a date, it's not going to be the end of the world to find another time for dating. Be honest and have the bravery to tell the truth. What we call \"lame\" is often the result of low self-esteem. People who need constant reassurance from others, or need to be complimented on a regular basis to keep their self-esteem levels up can come off as being somewhat lame to more confident people. Even if you're not confident, stop looking to others for reassurance and look to yourself. You don't have to the be the most confident person in the room to avoid being a needy friend. Nobody feels confident and assured all the time, but it's lame to constantly ask other people to reassure you that you're ok. For more on cultivating your own confidence, read the next section. It's easy to tell the truth when things are going right for you, but what about when you're in the wrong? What about when you messed something up at work, and the boss is looking for someone to blame? What about when your parents are looking for an answer to how the car got scratched? Lying to escape trouble is lame. Sometimes teenagers develop a tendency to stretch the truth or embellish stories as a way of making themselves sound better. Instead of making up what you did last weekend, decide to make your next weekend exciting, so you'll have something better to say next time. If you're a stick in the mud, it'll be hard for others to think of you as being anything other than a lame-o. Lame people always come up with excuses to avoid doing things, rather than coming up with reasons to act, reasons to have fun, and reasons to take a risk. Instead of coming up with reasons you can't do something, come up with reasons that you can. Being more agreeable doesn't mean being reckless. It's lame to compromise your core values and become someone you aren't to impress others. Don't experiment with alcohol or drugs just because other kids at your school are, or get pushed into doing something you don't want to do. That's lame. . Learn to listen to others and to respect other people for who they are. Try being genuinely interested in what other people have going on in their lives. Ask them questions and pay attention to the answers. When you're listening, don't just wait for your turn to speak. Really listen to other people and learn everything that you can from them. Lame people are often self-obsessed and ego-centric. If you want to avoid this kind of behavior, learn to empathize.", "When you mess up, you can make a million excuses for why what you did was wrong, why you failed, or what you didn't have that would have helped you succeed. But that's lame. Even if the world is against you, even when the cards are stacked to favor others, you need to take responsibility for yourself and own up to your actions, and do the best that you can. Don't make excuses after you do things, and definitely don't come up with excuses beforehand. If you end up thinking that you're going to fail a test because you're not good enough at math, you're probably going to fail before you even start. It's lame to not even try. You can display confidence, even if you're feeling lame and not especially confident, simply in the way that you speak. Use a room-appropriate volume, and speak loud enough so that everyone will be able to hear what you have to say. Speak as clearly and as succinctly as possible. Don't couch what you say in negating language. Never start a sentence with, \"I mean, I don't really know what I'm saying, but...\" or \"This is dumb, but...\" or \"Sorry, but...\" Speaking confidently has two effects. It makes you feel good, even if you're faking it, by taking a stand for yourself and making your voice heard. Other people will respect someone who speaks up for themselves, as well, meaning that they'll be more respectful of you in the future, which will make you more confidence in turn. Win-win. Everyone's been in a meeting, a classroom, or a group conversation with someone who doesn't know when to button up, and feels the need to contribute constantly, every time there's an opening. It's lame to talk if you don't have anything to say. Learn to pipe down if you have nothing to contribute to a conversation and choose to listen instead. It's also important to recognize when it's time for you to contribute. Conversation needs to be a two-way street, and anyone who doesn't recognize the need to speak and the need to listen is being kind of lame. Aside from being an unhealthy way to spend your time, constantly putting yourself up against others will only have the effect of pushing your ship into lamer waters. If you don't have an inner sense of self and your own confident mindset, but choose to compare your accomplishments and skills to other people, you'll do everything you do for the wrong reasons. And that's lame. \"They have more advantages than I had,\" is the mantra of the lame-o. Instead of focusing on what you don't have and what others do have, focus on overcoming your obstacles. Position yourself as a success story, not as a failure. Assume greatness. Everybody needs some assistance sometimes, but if you constantly need to ask other people for help, it can make you feel incapable and lame. Make a goal of learning as much as you need to know to comfortably negotiate your world by yourself. If you want to know how to do something, learn to do it, then do it yourself. This especially applies to your parents. Do you need them to pay your phone bill for you, or might you take on a part-time job and take that responsibility for yourself? If you're capable of doing something, do it. It's also lame to try to do things you know you don't know how to do, because you're too proud to ask for help. Instead of stumbling into a car repair job you don't understand, just because you're too proud to admit you don't know how to do it, be brave enough to get the help you need, so you'll know how to do it next time. If you want to feel proud in your own skin, start using your body in ways that make it work for you, and ways that make you feel proud. From the way you dress to the choices that you make, you want to treat your body as a thing that you have control over, not something that you're discouraged about or disappointed by. If you're using your body in ways that don't make you happy, ways that don't make you proud, be brave enough to make a change. If you want to get active, find a physical activity that you enjoy doing and get outside and start sweating. If you drink too much or abuse other substances, take the big step of stopping. You're bigger than your vices.", "Trends and styles change so often, that there's no one way you can dress to avoid being \"lame\" at all times. Styles might be cool one season and lame the next. But isn't it kind of lame to chase after fads? To hit up the mall every couple of weeks to make sure you're as \"in\" as possible? Better to position yourself above these kinds of concerns and wear the kinds of clothes that make you feel good. If it makes you feel good to wear what's in style, go for it. If you don't get how high-waisted pants or flat-brim caps could possibly be cool, then don't wear them. Confident people walk through the halls like they feel comfortable in who they are, and like they belong. Lame people walk through like they'd rather be anywhere but there. Even if you're not feeling super-confident, train yourself to walk upright, like the humans were meant to walk. Keep your shoulders back and your chin up. Walking like it'll get better will help it get better. Everyone's body is different and capable of different things, but it's good to know your limits and shift your limits to where you want them to be. If you want to spend a long life playing video games and working on your computer, you probably don't need to be able to bench 475, but you do have to look after your diet, make sure you get enough exercise to live long enough to see the 50 year anniversary of the Sony Playstation. If you want to play sports, but don't want to run, you're going to be pretty lame (literally) come the sports season. Get in the kind of shape you need to be in to do what you want to do. There's no shame in wanting to avoid the pool if you're not comfortable in a bathing suit. But if you really want to go to the pool, have the courage to go as you are and be comfortable, or make the changes you want to see. Any time you're nervous, you'll tend to rush. From public speaking to interpersonal interactions, people who are feeling unconfident are likely to want to get through the experience as quickly as possible. So, if you want to build confidence in yourself and get others to see you as a confident, cool person, fake it till you make it. Speak slowly and clearly, taking the time to enunciate all your words and to structure your words as accurately as possible. Breathe. Take a minute when you're talking to take a breath, to process what is being said, and think. . When was the last time you made eye contact with someone, and the other person broke it first? While it might seem incidental, training yourself to make more eye contact can alter people's perception of you and make you appear more confident in your one-on-one interactions. Don't be a shoe-gazer. Look people in the eye and have the confidence to keep your gaze locked. This helps to make you more confident and give other people the impression that you're a confident person. This can, of course, be taken to creepy levels. Which would be lame. Don't stare. Again, there's no one way to look that's cool, and one way that's lame. It's usually lame to spend either too much time or too little time cultivating your appearance, but it is important to take pride in the way you look, and use your appearance as a confidence building tool, rather than a weight that you're constantly grappling with. If you obsess over your wardrobe, your body, and your beauty routine, maybe you need to take a step back and build up your confidence in other areas of your life. Looks aren't everything. If you're not a clothes horse and can't remember the last time you had a hair cut, that's fine, but basic grooming and care are important. You need to make sure to groom yourself in basic ways, to take care of your body and keep yourself clean and confident. Brush your teeth twice a day and wash your clothes, shower a few times a week, and you'll be fine." ], "summary": [ "Stop complaining. Stop making a big deal out of little things. Do what you say you'll do. Stop asking for reassurance. Be honest with people. Say \"yes\" to more things, but don't be afraid to say \"no\" either. Empathize", "Stop making excuses. Speak clearly and loudly. Speak only if you have something to say. Stop comparing yourself to others. Be as capable as possible. Use your body in ways that make you proud.", "Dress in a way that makes you feel good. Stand up straight. Be physically capable of doing the things you want to do. Slow down. Make eye contact Take pride in your appearance." ] }

{ "section_name": [ "Cleaning Your Navel and Inserting the Needle", "Providing Aftercare", "Determining If You Can Pierce Your Outie" ], "document": [ "Use an antibacterial soap to wash your hands. Wash up to your forearms. Pay special attention to your fingers and the area around your fingernails. Once you’ve washed your hands, put on a fresh pair of latex gloves. Dampen several cotton swabs with rubbing alcohol. Take the cotton swabs and wipe in and around the navel. Be careful to get around the skin of your outie, including the upper and lower lip. If you don’t properly sanitize your navel, you could have an increased chance of infection. Take a piercing-safe marker and mark the spot you intend to pierce. You can only pierce the upper or lower lip of your outie, not the actual outie. Slide the piercing clamp over the outie lip and pinch down. The clamp should fit snuggly and securely on the part of the lip you are going to pierce. If it’s not secure, your piercing might not turn out right. Swiftly and forcefully push the needle through the clamped spot that you marked. Don’t hesitate or go slow, as this will complicate the piercing and make it more painful. Once the needle has penetrated the skin of the lip, quickly pull it out. Insert the jewelry immediately after you remove the piercing needle from the lip of your belly button. The longer you wait, the bigger the chance that the piercing will close. After the jewelry is in, take care to secure it so it doesn’t fall out.", "After your initial piercing, you should clean the site of the piercing (and the jewelry) twice a day for a month. You can use saline solution to do this. To do this, fill a small cup with the solution and place the cup against your stomach near the piercing. Do your best submerge the piercing in the saline solution. Then, take Q-tips moistened with the solution, and clean around your entire navel. If submerging the piercing does not work, you can squirt the solution onto the piercing. Watch the wound very carefully for a month after piercing. This is important, as belly piercings can easily become infected. If you notice prolonged redness, yellow/green discharge, a foul smell, swelling, or see red lines emanating outward from the wound, you should see a medical professional. These could be signs of infection or even an allergic reaction to the jewelry. Since outies stick out more than normal, you’ll need to take some steps to avoid snagging your piercing on your clothes. The easiest way to do this is to wear loose clothes and low cut pants. This is important, as snagging your piercing could cause tissue damage and expose you to the danger of infection.", "The should look like a piece of raised skin around the belly button. It may be limited to the area above or below the belly button. If you have this raised skin, you may be able to pierce it with minimal risk. You cannot pierce the actual skin of your outie. While you think you may have enough skin to pierce your outie, you need to confer with someone who does piercings professionally. Since they regularly do navel piercings, they’ll know if your outie can be safely pierced. Since the tissue of an outie belly button is different than the tissue of an innie, outie belly buttons are much more susceptible to infection. As a result, you should consult your doctor before getting a piercing. If you have any autoimmune disorder or conditions that make you more susceptible to infection, your doctor may advise against piercings." ], "summary": [ "Wash your hands and put on gloves. Sanitize the area around your navel. Mark the part of the outer lip you are going to pierce. Pinch the outie on the marked spot with your piercing clamp. Push the needle through the clamp and the marked spot. Insert the jewelry.", "Clean the piercing twice a day. Monitor the wound. Wear loose clothes.", "Verify you have a lip of normal skin around your navel. Consult your piercer. Talk to your doctor." ] }

{ "section_name": [ "Reading Roman Numerals", "Reading Unusual Old Texts", "Examples" ], "document": [ "There are only a few Roman numerals, so it doesn't take long to learn them: I = 1 V = 5 X = 10 L = 50 C = 100 D = 500 M = 1000 A mnemonic is a phrase that you can memorize more easily than a list of numbers, that will help you remember the order of the digits. Try repeating this one to yourself ten times: I Value Xylophones Like Cows Do Milk. If the digits are ordered largest to smallest, all you need to do to read them is add the value of each digit. Here are some examples: VI = 5 + 1 = 6 LXI = 50 + 10 + 1 = 61 III = 1 + 1 + 1 = 3 Most people who use Roman numerals save space by using subtraction to show certain numbers. You'll know this is happening if a smaller digit is in front of a larger digit. This only happens in a few situations: IV = 1 subtracted from 5 = 5 - 1 = 4 IX = 1 subtracted from 10 = 10 - 1 = 9 XL = 10 subtracted from 50 = 50 - 10 = 40 XC = 10 subtracted from 100 = 100 - 10 = 90 CM = 100 subtracted from 1000 = 1000 - 100 = 900 If you need to, divide a number into groups of digits to understand it better. Always make sure you catch any \"subtraction problems\" with a smaller digit in front of a larger, and include both the digits into the same group. For example, try to read DCCXCIX. There are two places in the number with a small digit in front of a larger one: XC and IX. Keep the \"subtraction problems\" together and break up the other digits separately: D + C + C + XC + IX. Translate into ordinary numerals using the subtraction rules when necessary: 500 + 100 + 100 + 90 + 9 Add them all together: DCCXCIX = 799. If a horizontal line is drawn across the top of a number, multiply the value by 1,000. Be careful, though: many people draw a horizontal line above and below every roman numeral, just as decoration. For example, an X with a \"–\" written over it means 10,000. If you're not sure whether the bar is just decoration, think about the context. Would a general send in 10 soldiers, or 10,000? Would a recipe use 5 apples, or 5,000?", "Roman numerals were not standardized until modern times. Even the Romans themselves used them inconsistently, and all sorts of variations were used into medieval times and even the 19th and early 20th centuries. If you come across an old text with numerals that don't make sense in the usual system, refer to the steps below for help interpreting it. If you're learning Roman numerals for the first time, ignore this section. Most modern users don't like to repeat the same digit if they can avoid it, and never subtracted more than one digit at a time. Old sources didn't obey these rules, but it's usually easy to figure out what they meant. For example: VV = 5 + 5 = 10 XXC = (10 + 10) subtracted from 100 = 100 - 20 = 80 Confusingly, old texts sometimes use the smaller digit in front of the larger to mean multiplication, not subtraction. For example, VM might mean 5 x 1000 = 5000. There's not always an easy way to tell when this is happening, but sometimes the number is slightly altered: A period between the two numbers: VI.C = 6 x 100 = 600. A subscript: IVM = 4 x 1000 = 4000. In old printed works, the symbol j or J is sometimes used instead of i or I at the end of a number. More rarely, an extra tall I at the end of a word can signify 2 instead of 1. For example, xvi or XVJ, both equal 16. xv<font=5>I = 10 + 5 + 2 = 17 Early printers sometimes used a symbol called the apostrophus, similar to a backwards C or a ) symbol. This and variations of it were only used for large numbers: M was sometimes written as CI) or ∞ by early printers, or as a ϕ in ancient Rome. D was sometimes written as I) Enclosing the above numbers inside additional ( and ) symbols meant multiplication by ten. For example, (CI)) = 10,000 and ((CI))) = 100,000.", "This is a good set of numbers to learn. If there are two options listed, there are two correct ways to write that number. Most people stick to one or the other, either using the subtraction method when possible, or writing everything as addition. 1 = I 2 = II 3 = III 4 = IV or IIII 5 = V 6 = VI 7 = VII 8 = VIII 9 = IX or VIIII 10 = X Here are the Roman numerals from ten to hundred, counting by tens: 10 = X 20 = XX 30 = XXX 40 = XL or XXXX 50 = L 60 = LX 70 = LXX 80 = LXXX 90 = XC or LXXXX 100 = C Here are some more difficult challenges. Try to get them yourself, then highlight the answer to make it visible: LXXVII = 77 XCIV = 94 DLI = 551 MCMXLIX = 1949 Next time you watch a movie, look for a date in Roman numerals during the opening film credits. You can break them down into parts to make them easier to read: MCM = 1900 MCM L = 1950 MCM LXXX V = 1985 MCM XC = 1990 MM = 2000 MM VI = 2006" ], "summary": [ "Learn the basic value of each digit. Use a mnemonic. Add numbers with larger digits first. Treat numbers with smaller digits first as subtraction. Break a number into parts to understand it. Look for a horizontal bar for very large numbers.", "Use this section only for old text. Read unusual repetitions. Look for signs of multiplication. Understand variations of I. Read large numbers with unusual symbols.", "Count from one to ten. Count by tens. Challenge yourself with more difficult numbers. Read dates." ] }

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

{ "section_name": [ "Finding the Perfect Foundation Shade", "Learning About Your Skin", "Customizing a Foundation" ], "document": [ "You already know what to look for in a foundation based on your skin type, and now it’s time to use the knowledge you’ve gained about your undertone to select some possible shade choices. Before heading to the pharmacy or makeup store, consider what foundation bases and shades will look best based on your undertone. For cool undertones: choose a foundation with a rose, red, or blue base, and consider shades like cocoa, rose, sable, and porcelain. For warm undertones: choose a foundation with a gold or yellow base, and consider shades like caramel, golden, tan, chestnut, and beige. For neutral undertones: consider shades like buff, nude, ivory, or praline. When buying your foundation, look for a store that offers support from beauty experts who can help you choose the right shade and foundation. If that’s not available, look for a shop that has in-store testers so that you can determine the right shade for yourself before you buy. As a last resort, choose a store that has a return policy on cosmetics in case you buy the wrong one. Use the information about the best shades for your undertone and select some foundations to try out. Going by eye, choose a few shades that look closest to your skin tone. Then, test them by dabbing some swatches of foundation on your jawline. The skin at your jawline will be truer to your natural undertone and give you an idea of how the foundation will look against your neck. If the store doesn’t offer testers, hold the bottles of foundation up to your neck and jawline. Whether you are using testers or just holding bottles up to your skin, find a door or window to see what the foundation shades will look like in natural light. This will also give the foundation some time to dry so that you know what it will look like all the time. The best foundation is the one that disappears into your skin. Foundation isn’t supposed to be seen: it’s supposed to provide an even canvas on which to work. Use the swatches on your jawline to determine which foundation blends in best with your skin. This is the foundation shade that will best cover blemishes and redness while still looking natural. Consider purchasing a few shades at once so that you can try them out at home and compare them, especially if your shop doesn’t have testers available.", "Before trying to choose a foundation, it’s best to determine a few things about your skin, such as your undertone. While the surface of your skin can change color because of many things, such as exposure to the elements or acne, your undertone will always stay the same. Therefore, determining your undertone will help you choose the right foundation color. In general, people fall into one of three undertones: Cool, which means your skin is more blue, red, or pink. Warm, which means your skin is more golden, yellow, or peach. Neutral, which means your skin will have a combination of cool and warm colors. There are a few tests you can use to determine if your undertone is warm, cool, or neutral. The tests involve assessing your hair and eye color, what colors you look best in, how you react to the sun, and the color of your veins. Naturally black, brown, or blonde hair combined with green, grey, or blue eyes is an indication of a cool undertone. Hazel, brown, or amber eyes combined with naturally black, auburn, or strawberry blonde hair indicates a warm undertone. Silver jewelry will look best on you if your undertone is cool; gold jewelry will look best on you if your undertone is warm; someone with a neutral undertone will look equally good in both silver and gold. People who are cool will tend to turn pink or burn easily in the sun, while people who are warm will bronze or tan in the sun. Blue veins on the inner wrist indicate cool; green veins indicate warm; bluish-green indicates neutral. While knowing if you have dry or oily skin won’t help you pick a foundation shade, it will help you choose the right type of foundation. Skin can be oily, dry, or combination, and you can have normal or sensitive skin. Choose a matte finish or oil-free liquid or powder foundation if you have oily skin. Choose a moisturizing or hydrating cream or stick foundation if you have dry skin. Choose a hypoallergenic and scent-free foundation if you have sensitive skin. Choose a powder foundation if you have combination skin. Choose a foundation that offers full or medium coverage if you have an uneven complexion and want to cover most of your skin. Otherwise, look for a foundation that offers partial or sheer coverage if you have a fairly even complexion and want a more natural look. It’s always a good idea to buy foundation that has an SPF, because this will provide a small measure of protection against damaging UVA and UVB rays.", "Whether you bought the wrong one and can’t return it or you’re still finishing an older bottle, you can customize the color of your foundation to create a better match for your skin. One way to make foundation lighter is by applying it with a wet sponge instead of your fingers. You can also make foundation lighter by mixing it with: Moisturizer Primer A lighter foundation Concealer or finishing powder Just as you can lighten foundation that’s too dark, so too can you make a foundation darker if it’s too light for your skin. To make foundation darker, try: Adding blush or concealer Mixing it with bronzer Combining it with a darker foundation or tinted moisturizer Foundation that isn’t right for your undertone can be customized as well. To make your foundation match a yellow undertone, add turmeric. Add a pinkish-brown blush to match a more pink or blue undertone. To make a foundation more brown, add cocoa powder." ], "summary": [ "Use your skin to narrow down your choices. Choose a makeup store, pharmacy, or department store. Test a few shades. Choose your foundation.", "Understand your undertone. Determine your undertone. Know the best foundation for your skin type.", "Lighten foundation that’s too dark. Darken foundation that’s too light. Change the color of your foundation." ] }

{ "section_name": [ "Using Phenobarbital to Prevent Seizures", "Giving Your Cat Diazepam to Prevent Seizure Clusters", "Keeping Your Cat Safe and Healthy" ], "document": [ "Phenobarbital is the most commonly prescribed medication to treat seizures in cats. If your cat has been prescribed phenobarbital, then there are some important things to keep in mind. Seizures are caused by abnormal electrical activity in the brain's cortex. Phenobarbital is an anticonvulsant that works by raising the motor cortex's threshold for stimulation while simultaneously decreasing neural excitability. This means that the cat's nerves become less responsive, while her brain requires a greater trigger to set off a seizure. Your cat's veterinarian will prescribe a dosage and provide instructions for how to properly administer the medication. Make sure to follow these instructions carefully. If the dosage is ineffective, call your cat's veterinarian. Once swallowed, phenobarbital crosses the stomach lining and is rapidly absorbed into the blood stream. Phenobarbital is available in both tablet and liquid form. The liquid form is easier to use on cats who have a hard time swallowing pills. Share this information with your cat's veterinarian if needed. Liquid phenobarbital is also better when small doses of the medication have been prescribed. This is due to the fact that the tablets are very hard and can be difficult to cut up. In the first 4 to 5 days of phenobarbital treatment, the cat may appear to be sedated. However, you cat should become more alert and active once her body adjusts to the new medication. Like with dogs, phenobarbital stimulates the cat's thirst and appetite, which may cause her to gain weight. This is unavoidable, but you can do your best to maintain your cat's health by feeding her a healthy diet or a reduced calorie diet. Phenobarbital is metabolized by the liver, so regular liver bloodwork will be requires to monitor your cat's liver function. Therefore, if the cat's liver function is impaired the phenobarbital cannot be broken down properly, causing it to rise to toxic levels. In rare cases, phenobarbital causes immune-mediated destruction of blood cells and deactivates the bone marrow, which stops it from producing new cells. You can do your best to prevent these complications by monitoring your cat's health carefully and bringing her for regular check-ups at the vet's because the liver works to excrete the phenobarbital by the body the liver may become damaged by long term administration of the drug. Your veterinarian will weigh this risk against the fact that seizures can also be deadly.", "When treatment with phenobarbital is ineffective or impractical, diazepam can be given to your cat instead. However, instead of being administered on a daily basis to prevent seizures, diazepam is given directly after a seizure in order to decrease the likelihood of a cluster of seizures. Some cats are more prone to seizure clusters than others. A seizure cluster is a group of seizures that occur in rapid succession, one after the other. Diazepam works by depressing central nervous system activity, dampening the brain waves and making them less reactive. This helps to decrease the chance of further seizures. Normally, you can give diazepam to your cat orally. The correct dosage will vary from cat to cat, depending on how your cat reacts to the medication. Your vet will usually prescribe a dosage between 1 and 5mg per day. If a cat is in the grip of a seizure then a rectal suppository will be more effective, as diazepam is rapidly absorbed across the rectal mucosa. Rectal dosing syringes are available in 5mg tube sizes, which is the correct dose for an average sized cat. This will sedate the cat for 6 to 8 hours, making additional seizures less likely. Administering the suppository is not difficult - it requires the same technique as for taking a cat's temperature. The use of diazepam in cats is somewhat controversial because in rare cases it can cause a fatal hepatic necrosis. This means that the liver has an idiosyncratic reaction that causes it to go into irreversible shut down. The exact reason for this remains unclear. However, it's important to be aware that this is a rare occurrence, and the chances of it happening need to be weighed against the ongoing misery (for you and your cat) of further seizures.", "You should avoid touching your cat during a seizure at all costs. Any stimulation such as touch, sound, or even smell, stimulates the brain and can prolong the seizure. With this in mind close the curtains, turn off the lights, switch off the TV, and get everybody else out of the room. Never put your hand near or into your cat's mouth while she is seizuring. The cat may bite down and be unable to let go. If the cat is seizing somewhere she could hurt himself, rather than move the cat, place cushions around her for protection. If the cat is in danger of falling and hurting herself, place a thick duvet on the ground to break her fall. Cats are independent creatures who love to explore and roam around their territory. However, seizures are unpredictable and can happen at any time, in any place. If your cat were to have a fit while climbing a tree, she could fall and injure himself. Likewise, a cat that relies on her wits to stay one step ahead of the neighbor's dog, for instance, could get into big trouble if she had a seizure at the wrong time. With this in mind you should consider keeping your cat indoors. This does not guarantee her safety but at least you are more likely to find her if she has fallen from a height and incapacitated herself. There is no scientific evidence that diet plays a role in causing epilepsy in the cat. However, there are anecdotal accounts of cats that stopped having seizures when they were fed a gluten free diet. Since cats are obligate carnivores it can be argued that they are not equipped to deal with wheat in their diet, and thus more likely to form gluten antibodies which are toxic to the brain. Therefore, if your cat is otherwise healthy, it would do no harm to put your cat on a complete, balanced diet that is gluten free, low in carbohydrate, and high in protein. To find a balanced, gluten-free diet, contact a board certified animal nutritionist who specializes in small animals. You can find one at a major university or by checking this resource: http://www.acvn.org/nutrition-resources/" ], "summary": [ "Understand how phenobarbital helps to prevent seizures. Follow your veterinarian's instructions for administering phenobarbital. Use liquid phenobarbital on cats who are difficult to pill. Note that phenobarbital may cause cats to seem sedated. Realize that phenobarbital may cause your cat to gain weight. Be aware of the risks associated with phenobarbital.", "Understand how diazepam works to prevent seizure clusters. Give diazepam to your cat orally. Administer diazepam rectally during a seizure. Be aware that in rare cases diazepam can cause hepatic necrosis.", "Avoid touching your cat during a seizure. Place cushions around your cat to protect her during a seizure. Consider keeping an epileptic cat indoors. Think about switching your cat to a gluten-free diet." ] }

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

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

{ "section_name": [ "Using Medications", "Making Lifestyle Changes", "Softening Stool through Diet" ], "document": [ "Some prescription medications can cause constipation, such as opioid pain relievers. Your doctor may recommend changing your medication or adding a laxative to counter constipation. Your doctor may recommend either over-the-counter medicines or prescribe something stronger. See your doctor right away if you have: Rectal bleeding Severe weight loss Fatigue Severe abdominal pain Consult your doctor to determine what the right dose is for you. Wait at least two hours after eating because it may prevent you from fully absorbing the nutrients. It will work within the next six to eight hours. Do not take it while lying in bed, because if you accidentally inhale some of it, it can cause pneumonia in your lungs. For this reason, do not give it to children younger than seven. Do not take mineral oil if you are pregnant, as it may prevent the uptake of nutrients and cause bleeding in the newborn if taken for a long time. These medications take moisture out of the intestines and use it to make your stool wetter. Common ones include Colace and Surfak. Drink an extra few glasses to water each day when you take them. These medications work by generating more liquid in your intestines. This will also stimulate your intestines to contract and move stool along, though it may take a few days. Common ones include: Milk of magnesia Magnesium citrate Lactulose Polyethylene glycol (MiraLax) These are useful if your stool is soft enough to pass, but your intestines aren’t contracting to move it through. These medications stimulate contractions and should work within 12 hours. Common ones are: Senna Bisacodyl Sodium Picosulphate If your rectum is blocked with hard, dry stool, you can get relief from a suppository, enema, or manual disimpaction. A suppository is a capsule of medication that you put in your anus where it dissolves and is absorbed. An enema is a liquid medication that is introduced into the large intestine via the anus. This should be done by the doctor. Manual disimpaction requires your doctor or nurse to put on gloves and insert two lubricated fingers into the rectum to break up and remove impacted feces.", "Many of these foods are low in fiber, but high sugar and fat. This causes you to feel full before you've eaten enough fiber. Examples include: Milk and cheese Squash Sugary foods like pastries, puddings, candy and cake Prepackaged, processed foods which usually have added sugar, salt, and fat. Eating regularly will provide your digestive tract with continuous, low level stimulation and promote healthy digestion and regular contractions. Eat slowly to give your body time to process your food. Eating too fast makes you more likely to overeat, overwhelming your digestive system. Chew your food thoroughly to promote easy digestion and moderate portion sizes. Exercise will stimulate your bowels to contract, moving food through your system. The activity should be strenuous enough to increase your heart rate like fast walking, swimming, running, or biking. Sometimes this works surprisingly quickly. Plan a route with frequent bathrooms available! If you have other health concerns that might make exercise inadvisable, talk to your doctor first. Stress has been shown to cause constipation and diarrhea, both of which may accompany hard, dry stools. Try relaxation techniques such as: Deep breathing Yoga Meditation Tai chi Massage Listening to relaxing music Visualizing relaxing locations Progressive muscle relaxation where you go through your body and deliberately tense and release each muscle group You can simultaneously do relaxation techniques to promote movement through your system. Spend at least 10 minutes on the toilet approximately 30 minutes after eating. Put your feet on a low stool, so your knees are above your hips. This may make the bowel movement easier. This can make bowel movements easier. The therapist will use a machine to measure the tension in your rectum and help you practice tightening and releasing your pelvic floor muscles. Go to a therapist that works with a doctor or is recommended by your doctor to be sure that they are reliable.", "Dehydration can cause your body to extract as much water as it can as foods move through your digestive tract, producing dry, hard stool. Drinking enough water will soften your stool and help things move along more easily. Doctors sometimes recommend about two liters, or 8 glasses, of water per day. However, that may not be enough for you, depending on your activity level and the climate you live in. If you have frequent headaches, fatigue, dizziness, nausea, don’t urinate often, pass dark or cloudy urine, and don’t sweat much, you are probably not getting enough water. Some of these, like prunes, have sorbitol. Sorbitol draws water into the stool, making it soft and easy to pass. Prunes or prune juice Peaches Pears Plums Apples Apricots Raspberries Strawberries Beans Peas Spinach Fiber is the indigestible material in plant foods. Your body passes them through without absorbing them. This means that they help to produce soft, bulky stool which is easy to pass. Most people don’t eat the entire recommended amount of fiber each day, which is 25 to 30 grams (0.88 to 1.1 oz). You need both water soluble fiber, which turns into a gel-like material in water, and insoluble fiber, which does not dissolve. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, and barley. You can get insoluble fiber in whole-wheat flour, wheat bran, nuts, beans, and vegetables like cauliflower and green beans. Many plants have both soluble and insoluble fiber, you can get both by eating lots of different grains and vegetables. Eating more fiber will be most effective if you drink extra water to help dissolve the water soluble fiber. Your digestive tract needs the right balance of microbes to efficiently digest your food. When this microbe community gets out of balance, it can make you constipated and interfere with the absorption of nutrients. Live culture yogurt and other fermented dairy products like kefir can help restore and rebalance your gut bacteria. This can help you combat hard stools due to: Irritable bowel syndrome Unexplained diarrhea and constipation Diarrhea or constipation after antibiotics have killed some of the naturally occurring gut bacteria But be sure to consult your doctor first because some supplements may change how your body processes some medicines. Try fiber supplements. They will make your stool bulkier, softer and easier to pass. These supplements are often called bulk forming laxatives and you should try these before moving on to other types of laxatives. Look for ones with methylcellulose, psyllium, calcium polycarbophil, and guar gum as active ingredients (e.g., FiberCon, Metamucil, Konsyl, and Citrucel). Try probiotic supplements. Probiotics are bacteria and yeasts that are like your naturally occurring gut microbes. Taking probiotics may help if you are experiencing cycles of diarrhea and constipation or irritable bowel syndrome. Coffee can have a mild laxative effect, so adding a cup or two of coffee to your daily regimen may help to keep your bowels regular. If you already drink coffee you may either need a bit more, or your body may be too habituated for it to provide relief." ], "summary": [ "Consult your doctor. Lubricate your bowels with a small amount of mineral oil. Try stool softeners. Use osmotic laxatives to make your stool wetter. Consider stimulant laxatives. Remove a fecal impaction.", "Reduce your intake of foods that may cause constipation. Eat many small meals rather than only a few large ones. Exercise for at least 30 minutes per day. Reduce stress in your life. Give yourself time on the toilet after each meal. Use biofeedback to learn to release your pelvic floor muscles.", "Drink more water. Eat foods that have slight laxative effects and are high in fiber. Eat more fiber. Maintain healthy gut bacteria by eating yogurt. Add supplements to your diet to promote healthy digestion. Stimulate your bowels with a cup of coffee." ] }

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

{ "section_name": [ "Preparing Your Hair and Underscarf", "Wearing a Hijab without Pins", "Wrapping the Basic Hijab", "Styling the Ends and Folds of the Scarf", "Selecting a Hijab Scarf" ], "document": [ "You’ll have to tie your hair while wearing the hijab, but tying up wet hair can damage your roots. Avoid hair damage or even hair loss by blow-drying or air-drying your strands completely before tying them back or putting on any layers of fabric over your hair. Covering damp hair keeps it from drying out, so you may end up with a scalp infection if you aren’t careful. Pull back your hair into whichever style you prefer. Bring the volume to the nape of your neck for a smoother line, or position your bun higher up if you prefer a bun-shaped silhouette. If your braid extends below your shoulders, tuck the end in the neckline of your top to prevent any hair from being exposed. Don’t tie your hair too tightly as it might get uncomfortable and give you a headache over the course of the day. Aim to secure your strands away from your face without yanking on them. Constantly pulling at your roots can also cause hair damage. If you usually opt for a tight bun, opt for a softer braid once a week to put less stress on your roots. Gather short pieces of hair in 1 hand and secure them in place with your other hand using a few hair clips or bobby pins. Clip face-framing strands at the side of your temple or behind your ear to keep them from falling loose. If your hair is cut short or you have bangs, it’ll be a little more difficult to tie back your hair. But every strand will still need to be held in place. Try twisting your bangs together before pinning them back The 3 main types of underscarves are each worn differently. Choose your preferred style and slip it over your head, tying or pinning it in place if necessary. An underscarf will provide you with more coverage and will help hold your hair back. Since many varieties are stretchy and form-fitting to your skull, an underscarf will also help keep your hijab in place. A full underscarf, also called a \"ninja” underscarf, will completely cover your hair and neck area. Slip it on like a hood and align the front so it covers up your natural hairline and ears. The additional coverage will allow you to be more creative and less meticulous when pinning your scarf. Since the full underscarf is opaque, it will also allow you to wear a slightly less opaque scarf over it. While a bonnet cap doesn’t cover your neck, it will completely conceal your hair. Place the front side of the cap at your forehead below your hairline. Then pull the cap over your tied-back hair. Tug it forward slightly so that your ears are covered, and then tie the underscarf firmly at the bottom, near the nape of your neck. Find a bonnet cap with a non-slip front panel so it stays in place along your forehead. Bonnet caps come with ties at the back, making them easy to secure around your head. Pull the tube underscarf completely over your head so it sits around your neck. Then draw it back over your hair so the front opening encircles your face. Adjust the tube so that the front edge sits along your forehead, covering up your hairline and ears. Then extend the rest of the tube smoothly over your hair. The back opening can sit loose at the back of your head. A stretch knit tube underscarf is a comfortable option, especially for women with long hair. But since the back opening may expose your hair you’ll need to wear it with an opaque scarf. A wide knit headband would be an alternative to a tube underscarf, although it won’t provide as much coverage.", "Place the scarf atop your forehead and bring the 2 sides to meet beneath your chin. Instead of pinning them together, pinch them firmly. While pinching, bring the 2 ends toward the side and proceed to wrap the long end of the scarf around the back of your head. You’ll notice that the shorter end will get folded in half below your chin. Just tuck away the remaining fabric into the folds of the scarf. When you wrap a woven scarf up over your head, you’ll usually need a pin to hold the fabric in place. As an alternative, try bringing the end of the scarf low around your neck. Wrap it across the front of your neck and around the back, then bring it to the front. Finally, toss the long end over your shoulder to finish off your stylish, pin-free hijab. For this style, leave the shorter end a bit longer and let it hang down. Keep the folds of the scarf tightly arranged to keep the scarf secure. Once the scarf is sitting smoothly against your forehead, bring the ends past your ears and towards the back. Tie a secure single knot at your nape, beneath your hair. Then wrap 1 long end up and over your head like a headband. Knot it with the other end below your opposite ear, like a side bun. Leave the ends loose at your side if you’d like, or tie them in loose bow to add some volume. This style will leave the front of your neck exposed.", "If you’re starting with a wide scarf, fold over 1 side to make it a little narrower. Pick up the scarf along the folded edge with your hands about an arm’s length apart. Keep 1 side shorter, so there’s about 1 to 1.5 ft (0.30 to 0.46 m) hanging loose. Leave the rest of the fabric on the other longer side. You could start with the longer end on the left side and the shorter end on the right side, if you like. Align the folded or front edge of the scarf at your forehead, centering your face between where your hands are gripping the scarf. Start smoothing the edge over the sides of your forehead and bring the loose ends down below your chin. At this point, the shorter end will extend about 1 ft (0.30 m) below your chin and the longer end will hang loose.[[Image:Wear the Hijab Step 9.jpg|center}] If you didn’t need to fold the scarf, just line the edge up to your underscarf. Feel free to cover up the underscarf or expose 1 to 2 in (2.5 to 5.1 cm) of it if it’s a contrasting color. If the shorter end sits near your right shoulder, the longer end will be near your left shoulder. Adjust the scarf to get the correct positioning around your entire face. It should lay smoothly and comfortably against your forehead and temples, and your hair and ears should be covered. Feel free to add a pleat in the fabric near your ear or jaw area. This will help non-stretch fabric wrap more elegantly around the curvature of your face. Make sure the scarf isn’t placed too far forward so that it covers your eyebrows, or too far backward so that it exposes your hairline. Hold the scarf tightly so that it won’t budge or slip back on your head. Pinch the ends of the scarf together and insert a small safety pin. This pin can be readjusted throughout the day if needed. If you’re using a jersey scarf or you prefer not to use a pin, simply pinch the ends together while you start wrapping the long end around your head. If done correctly, the short end should stay in place. Pass the long end of the scarf over the shorter end as you bring it towards the opposite shoulder. Keep the inner edge of the long end smooth along the base of your chin. This is especially important if you haven’t used a pin. If the long end started near your left shoulder, you’d bring it towards your right shoulder. Instead of wrapping the long end horizontally around your neck, raise it up slightly as you bring it towards the back of your head. Lay the edge smoothly across your crown, positioning it where a headband might go. At this point, the scarf should drape nicely in front of your neck and make a smooth transition to the top of your head. If you just brought the long end to your right side, pass it over your right shoulder, extend across your head, and let it hang loose over your left shoulder. Once you’ve positioned the long end of the scarf over the top of your head, smooth the remaining fabric along the side of your face. Take it back to the underside of your chin and slip a safety pin discreetly through the layers of material to keep the loose end in place. If the long end started at your right side, it should be back at the right side now. If you’re using a longer scarf, you can continue wrapping the fabric in 1 more layer. Feel free to pin the end at your crown with a small safety pin if you prefer. A brooch can also be used to hold the scarf in place instead of a pin. Use a hand mirror along with a bathroom mirror to check the back of your head. Nod your head and move it from side to side to make sure your hijab will be secure enough for your daily tasks. You can also ask a female friend or relative to look around the back area for you.", "To emphasize the soft drapery of the hijab, tuck away the short and long ends of the scarf. Slide them smoothly beneath the neckline on your blouse, knit top, or sweater. Secure the long end to your top with a small safety pin so it doesn’t shift around. This will not only look elegant but will also keep the ends neatly out of the way. Once you’ve tied the basic hijab, you can let the long end hang down at one side of your face. If it’s very long, you can wrap it once, passing it low around your neck, and bring it back to the front. Try this with a fringed scarf or a floaty chiffon scarf. Leave the shorter side a little longer before you start. Wrap the basic hijab style around your face and pin in below your chin. Crisscross the 2 ends of the scarf in front, then toss the long, loose ends over your shoulders so they drape over your shoulders and hang loose at the back. Just make sure the base of your hair is completely covered with this style. Try wearing a full underscarf to get the most coverage. This can work well with a triangular scarf, since the tapered ends will drape beautifully. This works well with a jersey scarf. Keep the ends of the scarf roughly the same length for this style. Once you’ve pinned the ends beneath your chin, twist 1 end into a coil and then wrap it a few times around your neck. Tuck the tip into the neckline of your top and secure it with a safety pin. With the other end, you can either twist it into a similar coil and wrap it around your neck to finish the look. Alternatively, you can pass the other end up and over your crown and leave the rest of the fabric to hang loose at the side. As you wrap the scarf, try tweaking the volume and proportions of your hijab. Aim to add dimension and volume to help balance out your features. Look online to find advice for what style works best with your face shape. Try leaving your hijab slightly looser around the sides of your face to enhance a more rounded face. The extra drape will add dimension and break up the softness of your features. Add folds and texture below your chin to balance a long face or square jawline. Leave a V-shaped peak at the top of your forehead to mirror an oval or heart-shaped chin. This works best over a visible underscarf.", "Some hijabs consist of a single piece of fabric that may be square, oblong, or triangular, while others may involve 2 pieces of fabric. Practically speaking, you can use any type of scarf as long as it is big enough to cover your hair, ears, and neck. Select a scarf that has just the right amount of fabric to cover you completely without being too bulky and billowy. Scarves designed to be worn as hijabs can be found in Muslim stores and online specialty shops. A long rectangular piece of cloth called a shayla is a popular type of scarf used for the hijab. The al-amira is another common headscarf style. Some women prefer hijabs with slim profiles while others prefer a fuller drape or even a few layers. Try different styles and sizes to see what you like the best. Scarves made of natural fibers like silk, or cotton are typically more comfortable and breathable than those made of synthetic fibers. Choose a woven fabric for a neat and nicely draping hijab, or a stretch knit material for extra comfort and flexibility. Chiffon can be very elegant, plus its lightweight and breathable. However, it’s more sheer and prone to slipping, so you’ll definitely need an underscarf. Georgette has a little more texture than chiffon, which prevents slippage, and it drapes just as beautifully. Jersey, a stretch knit fabric, can be comfortable and provide a lot of coverage since its opaque. It can be a great casual choice, and typically doesn’t need to be secured with pins. You should feel comfortable in the fabric you’ve chosen. If it's too slippery, too hot, or too tight, try a different material. A patterned scarf can brighten up your outfit, while a solid-color scarf in a neutral shade that’s flattering to your skin tone can be worn with anything. Neutral shades such as white, cream, beige, and brown can be flattering and versatile. Think about a color you find flattering in makeup and try a hijab in that color. You might like blush pink, silvery lavender, or dusty blue. Black is also a popular choice. Look for a black scarf with a discreet pattern as opposed to the usual solid. A patterned scarf can brighten up your outfit, especially if the rest of your clothes are subdued. Alternatively, a solid-color scarf can be easily worn with anything. Keep in mind that the purpose of the hijab is to remain modest, not to draw attention. With that in mind, steer clear of any print or color you think is overly attention-grabbing. If you lead an active lifestyle, purchase a hijab that’s made of a wicking performance fabric and designed to be worn with athletic attire. Find one that fits snugly around your head and doesn’t need to be pinned. Alternatively, choose a machine-washable jersey scarf and make sure it’s on securely before hitting the gym. To maintain your hijab, machine-wash it frequently. Along with your hijab, loose jogging pants and a long sleeved t-shirt should serve for most exercise activities. If you play team sports, pick out a hijab in a color that matches your uniform. You may also need to wear a long shirt or bottoms underneath the team uniform." ], "summary": [ "Start with dry hair. Secure your hair in a low ponytail, bun, or braid at the back of your head. Clip short hair and bangs away from your face. Put on an underscarf before arranging your outer hijab scarf. Opt for a full underscarf for the maximum amount of coverage. Select a bonnet cap for complete hair coverage. Try a tube underscarf for comfortable but not complete hair coverage.", "Try the basic hijab style without using pins beneath your chin. Wrap the end of the scarf low around your neck instead of at your crown. Knot the scarf at the nape of your neck instead of pinning it below your chin.", "Arrange the flat scarf so it has 1 longer end and 1 shorter end. Place the edge of the scarf at your forehead. Smooth the fabric around your face, meeting the ends below your chin. Secure the ends beneath your chin with a safety pin. Lift the long end of the scarf and start wrapping it from front to back. Continue wrapping the long end around the back of your head. Pin the long end at the base of your chin. Double-check to make sure your hijab is secure.", "Tuck the ends of the scarf into the neckline of your top for a clean look. Leave the long end of the scarf loose as an asymmetrical accent. Toss both ends behind your shoulders for an effortless style. Twist 1 end into a coil and wrap it around your neck. Adjust the folds and drapery to flatter your face shape.", "Use a scarf in the shape and size of your choice. Aim for a lightweight, breathable fabric. Choose a scarf in a flattering color. Pick out a pattern or stick with a solid scarf. Wear a hijab made of performance fabric while exercising." ] }

{ "section_name": [ "Cutting the Game Pieces", "Finishing Your Set", "Building a Game Platform" ], "document": [ "An electric saw will help you finish this project more quickly, but the sawdust created by this tool can be an eye and lung irritant. Protect your eyes and lungs by wearing safety glasses and a mask while cutting. Electric sanders, too, can launch fine bits of sawdust into the air. Whenever using an electric sander, wear safety glasses and a mask. Use your tape measure and a pencil to mark 10½ in (26.7 cm) segments on the 16 in (40.6 cm) 2x4 boards. Cut the boards into pieces at these marks with a circular saw or hand saw. Be precise; poorly cut pieces will stick out irregularly from your giant Jenga set. Wood may move while you cut it, making it difficult to cut precisely. Use clamps to hold the wood in place while sawing. Always use dangerous tools, like saw, with caution. Improper usage may cause injury or property damage. Circular saws are intended for right-handed users. If you are left-handed, be extra careful when using this tool. After being cut, the pieces of your Jenga set will likely be rough where they were cut. Prevent splinters or cuts from wood burrs and jagged pieces of wood by sanding the edges until smooth. Although it shouldn't take too long for your to hand sand the edges, you can speed this process up with an electric sander, like an orbital sander. Stack your Jenga tower by aligning three cut pieces flat on a surface, side-by-side, lengthwise. Then stack another three pieces on top of these crosswise. Continue this alternating pattern until all blocks are used. Games can be played without a game platform on sturdy tables, firm and level ground, and most kinds of flooring. Game platforms are especially useful for playing giant Jenga at outdoor events, where the ground might be too soft or not level enough to play.", "Your game platform may scuff less resilient flooring over the course of a game. Prevent this from happening by adding furniture pads to the bottom of your platform or its feet. In most cases, after adhesive backing is removed, these pads can be pressed into place. Furniture pads can be purchased at your local hardware store or home center. Some pads may need to be attached to the frame or feet with an included fastener. Many Jenga sets have colorful pieces. Add character and some fun to your set by painting some or all of the pieces different colors. An acrylic latex paint, which is available at hardware stores, should work well for your giant game pieces. Choose bright colors to make your set more eye-catching. A neat looking set could attract potential players. Alternatively, you could apply wood stain to the pieces of your set to create a rich, dignified look. When the game is set up, only the ends and sides of many pieces will be visible. Be sure to paint or stain these areas so that even when stacked, your designs can be seen. Set up and play giant Jenga at reunions, church gatherings, community events, and so on. When setting up, clear fragile items from the playing area. When the set falls, pieces may tumble into and damage personal items. Falling pieces may also cause damage to certain kinds of flooring, like wood. In these cases, lay out a large, thick blanket under the platform and playing area.", "With your pencil and tape measure, outline an 18 in x 18 in (45.7x47.5 cm) square on the plywood sheet. Cut the outlined square free of the sheet with a circular saw or hand saw. Sand the cut edges to take off any roughness. Cutting the plywood base by hand may take a while. Don't worry too much about small mistakes. Poor cuts can be corrected by sanding down irregularities. On your 6 ft (1.8 m) long 2x4 pine board, mark out two 15 in (38.1 cm) segments and two 18 in (45.7 cm) segments. Cut your boards at these marks with your saw. Sand the cut edges smooth. Place the cut plywood sheet flat on a work surface. Arrange one of your 18 in pine boards on its narrow edge so it is even with an outside edge of the plywood. Clamp the board in place. Turn the sheet over carefully, and screw the clamped board to the sheet from the top side of the platform. Repeat this process for all boards. When all boards are fastened, the underside of the game platform should be outlined in 2x4 pine boards. Same length pieces of pine board occupy opposite sides of the platform. The 2x4 frame under your plywood base should be fairly sturdy, but attaching feet can raise the platform, making it more accessible for taller players. Screw in same size 2x4 pieces of scrap wood at the corners of the bottom of your game platform. Alternatively, you can buy pre-made feet for your platform at your local hardware store or home center. Fasten these as directed in the package instructions at the corners of the platform." ], "summary": [ "Wear safety glasses and a mask when using an electric saw. Measure and cut the pieces. Sand the cut edges of the game pieces. Arrange the pieces on a flat area to play without a platform.", "Protect your floors with platform padding. Paint the game pieces, if desired. Play giant jenga.", "Measure and cut the plywood base. Mark and cut the frame. Screw together the platform. Add feet to the platform, if desired." ] }

{ "section_name": [ "Going to Parties at Someone’s Home", "Planning a Night Out" ], "document": [ "Getting ready for a party is exciting and fun. Pick an outfit for the night that shows off your personal style, but also makes you comfortable physically and mentally. A unique piece of your outfit can also be an ice breaker or conversation starter. Try to pick at least 1 item that stands out, such as a beautiful necklace, a uniquely patterned shirt, or a colorful pair of socks. Showing up to a party with something in hand is a sign of gratitude and good party etiquette. It doesn’t have to be anything expensive or fancy, but a bottle of wine or a bag of chips shows that you put some thought into the night. It isn’t always necessary to bring something to a party with your close friends, but if it’s the first time someone has invited you to their home, then it’s definitely a good move to bring something to share with the host and other guests. Bringing good conversation with you to a party is also important, especially if you are not naturally extroverted. Think of 2-3 topics that interest you and that you can talk about comfortably so you can use them when you don’t know what to talk about. Avoid potentially controversial topics, such as religion or politics, when you are first meeting people. These are topics you can discuss later in the night if you and someone else get comfortable and it feels ok to breach more serious topics. It might take a while to settle into the environment of a party, especially if you don’t know many people. Help out with serving drinks, clearing glasses, or taking people’s coats to give yourself something to do while you get settled in. This can also help you meet other guests by sparking conversations as you offer them drinks or offer to clear their empty glass away. Small talk may seem trivial, but it is actually the most important first step to starting new relationships of any kind. Make eye contact and smile at people to see who might be interested in talking, then approach them, say hello, and start a conversation about anything. You may think that talking about the weather is a waste of time, but you never know who you might meet! Talking about how it rained all day might lead to an all-night deep conversation with your future soulmate. Small talk can also help you find out if you have things in common with people, so you can make new friends and other connections. Be interested in what other people have to say. Make eye contact, ask questions, listen, and wait your turn to speak.", "Don’t party the night before you have to show up to a class or work. Make sure to balance your social life and responsibilities. If you are planning on drinking, plan on some time to rest and recover the next day during which you don’t have any other commitments. Choose to go out with friends who you know will help each other stay safe throughout the night and get home safe at the end of the night. Stick together as much as possible throughout the night to watch each others backs and enjoy the time together. Always have a friend watch your drink if you go to the bathroom and leave it. Don’t leave any friends on their own and make sure everyone knows where everyone else is going at all times. Stick together as much as possible throughout the night. Choose a designated driver from among your friends or plan on a taxi or rideshare service to get you and all your friends home. Plan who is staying where to plan the most efficient route home at the end of the night. If anyone in the group lives particularly far away from the others, plan for them to sleep over at your house or at one of the other friends’ houses. If someone wants to leave early, make sure to get them to their transportation safely, and have them text or call you when they get home safely. Partying is unpredictable, and it’s easy to get separated if you’re in a crowded bar or club. Pick an area in the venue you are attending where you can all easily find each other if you get separated. You can also create a group chat on your phone for the whole group that is going out so you can keep everyone updated about your locations throughout the night. This is especially important if you are going out of town or not with a group of friends. Tell some close friends and your family where you plan on going and when you will be back. Make sure to update your friends and family if your plans change. This way, they won’t get worried if you don’t come home when you said you would and they will know where you are. Eat carbs to slow down the absorption of alcohol the most. Things like bread, pasta, and potatoes are great pre-drinking foods. This will help keep you from getting over-intoxicated and reduce the chances of alcohol poisoning. Everyone has different alcohol tolerances, so it’s important to know what yours is and not pass it. Drink slowly and take breaks to avoid getting too drunk. If you experience symptoms such as dizziness, blurred vision, slurred speech, or poor coordination, then stop drinking and let yourself sober up. Your body can metabolize 1 drink an hour. If you stick to that limit, then you will be able to party the whole night without getting too drunk. Staying hydrated will greatly reduce the chances that you have a nasty hangover headache the morning after drinking. Have 1 glass of water for every alcoholic beverage you drink throughout the night to stay hydrated. This also gives your body time to process the alcohol you drink and pace yourself better." ], "summary": [ "Wear something that makes you feel comfortable and confident. Bring some food or drinks to share if you are going to someone’s home. Think of 2-3 topics for conversations ahead of time. Help the host out with something if you are uncomfortable standing around. Mingle with other guests, make eye contact, say hello, and start small talk.", "Choose a time to party when you don’t have other commitments. Go out with friends who you trust to look out for each other. Plan how you will get home safely ahead of time. Choose a place to meet in case you and your friends get separated. Let people know where you are going before you go out. Eat before you drink to slow down the absorption of alcohol. Pace yourself if you are drinking and set limits so you don’t get too intoxicated. Alternate water with alcoholic drinks to prevent a hangover." ] }

{ "section_name": [ "Using Neck Exercises", "Practicing Healthy Habits", "Paying Attention to Your Posture" ], "document": [ "You can use this exercise anywhere to stretch out your neck, whether your standing or sitting. Simply turn your head to the left side, until your chin is over or nearly over your left shoulder. Hold it for about 20 seconds, then move to the right side and hold it for the same amount of time. Do about four sets of this exercise. To stretch your neck deeper, you can use your hand to gently push your head over. You can also do head tilts standing or sitting. Simply bend your head to the right towards your shoulder. Hold it for 20 seconds, then bend it towards the left shoulder and hold. Do about four sets of this exercise. Stand up for this exercise. Roll your shoulders back and then up and over in a forward circle. Keep rolling them forward for about 30 seconds. Move in circles the other direction, too. Start by sitting with your spine tall and straight. Begin by rolling your neck to your right. Roll it back towards the middle then over to the left. Finally, roll it back until you're looking at the ceiling. Make sure not to jerk with this exercise. Instead, do it in one fluid motion. Do it three times on each side. For this exercise, you need to be laying down flat on your back. With your shoulders flat on the floor, lift up your head. Lower it back down to the floor. Repeat three to four times, then do the same on each side, lifting your head up to the side.", "You, of course, know that smoking is detrimental to your health, from causing lung cancer to heart disease. You may not know that smoking can also lead to neck pain. If you have chronic neck pain, consider putting the cigarettes down. One way to help yourself quit is to tell your friends and family that you want to quit. They can help stop you when you start to light up without thinking. Telling them can also help them be more understanding with you while you're trying to quit. Try a medication. Nicotine patches or gum help many people to quit smoking. Bifocals and trifocals can be very convenient. However, they can also put strain on your neck if you're leaning your head back to use them. A better option is switching to reading glasses when you need them so that you have your full range of vision. In addition, make sure to visit your eye doctor at least once a year to check up on your prescription. Otherwise, you may find yourself leaning over to read because your prescription is not current. If you are constantly holding your neck in a certain position, it can be strain on your neck. Therefore, it's important to take breaks to move around and stretch your neck, shoulders, and back. Try to take a break at least once an hour.", "It doesn't matter whether you're in a chair or standing up, you should still have good posture. Your ears should be directly over your shoulders. In addition, your hips should be in direct alignment with your shoulders, meaning you need to stand up straighter if they're not. Adjusting your posture can help reduce neck pain over time. Also, make sure you draw your arms in close to your body when you're sitting at the computer or a table. It also helps to move your limbs so they are parallel to the floor when you're sitting. That is, your arms and wrists, as well as your thighs, should be parallel to the floor, not angled up or down. To improve your sitting posture, you can adjust your chair and the way you sit. Adjusting your sitting posture can help reduce the likelihood of developing neck pain. For instance, make sure your chair is at the right height. As noted, your thighs should be parallel to the floor. You may need to move your office chair up or down to be in the right position. In addition, you should have a couple of inches of space between the back of the knees and your chair. If you don't have that, adjust the back of the chair if possible or even add a pillow to shift yourself forward. Move the arms to support your arms. Your arms should rest comfortably on the arms of the chair. You should not be bending over or feel like your arms are hanging down, or you may tense up your shoulders as a result and end up with neck pain. Try to pick a chair with a bit of back support. It should be slightly curved but not overly curved. Check to make sure it's comfortable. Whether you're on the computer or just reading or watching a movie, tensing up your shoulders can cause neck pain. When you feel yourself tensing, consciously relax your shoulders. That is, don't do things like hold the phone in the crook of your shoulder. Also, don't try to hold things under your chin. These movements can put strain on your neck. In addition, putting strain on your shoulders can also cause you neck pain. For instance, carrying a very heavy bag slung over your shoulder can cause neck pain. It can be easy to strain your neck while on your computer. However, it's also easy to make adjustments and improve your posture. No matter what kind of computer you're using, it should be at a good viewing angle. In other words, you should adjust it so you don't need to bend your neck out of alignment to see the screen. The screen should be at eye level without you having to bend your neck up or down. One way to raise your computer monitor is to put large books underneath it. You can also by small shelves for your desk to raise the height. When sitting on the couch, consider using a pillow or lap desk to raise your laptop up. Just like when you're using a computer, you need to raise any reading material up when you're reading it. It should be at eye level. You don't want to bend your neck down to read it, as that can cause strain over time. \" Like most people, you're probably attached to your smartphone most of the time. One problem that can come with this habit is neck pain, as you are hunched over looking at your phone. You can take a few steps to remedy the problem, though. Like your books and computers, make sure to hold it at a good viewing angle. It should be at eye level. You can even download an app to make sure you get it at the right angle. One to try is the Text Neck Indicator. It can help to use a docking station to hold the phone at the right viewing angle. Take breaks every 20 minutes to give yourself a chance to stretch. Your sleeping posture can affect your neck just as much as your daytime posture. Therefore, you need to make sure you're sleeping in the best position to relieve your neck pain. Start by picking a good pillow. You want one that molds to the shape of your neck and head and that it doesn't push your head up too much, pushing your neck out of alignment. Memory foam pillows work well for this purpose. Feather pillows are also a good option, but if you get one, remember to replace it once a year. When on your side, you should use a pillow that pushes your neck higher than your head to keep your neck in alignment. However, make sure it's not too high, as that can push your spine out of alignment, too. A pillow that is too stiff can cause issues, too. Skip sleeping on your stomach, as it's hard on your back and neck. It's better to sleep on your side or back if possible. Try to get enough sleep. Most adults require about seven to eight hours of sleep. Not getting enough sleep can lead to more back and neck problems." ], "summary": [ "Try a neck turn. Do head tilts. Use shoulder circles. Roll your neck. Consider neck lifts.", "Stop smoking. Use dedicated reading glasses. Be sure to take breaks.", "Practice good posture. Adjust your chair. Relax your shoulders. Don't use your neck as a crutch. Adjust your computer. Raise your book up. Improve \"text neck. Protect your neck when you sleep." ] }

{ "section_name": [ "Diagnosing Athlete's Foot", "Preventing Athlete's Foot", "Treating Athlete's Foot" ], "document": [ "If you come in contact with a contaminated surface and then provide a good environment for fungus to grow, you be at increased risk for developing athlete's foot. Contaminated surfaces may include swimming pools, locker rooms or showers where you walk barefoot after someone with an athlete's foot infection. Certain behaviors can also predispose you to developing a fungal infection on your feet or toes, such as: Wearing tight shoes with limited air flow. Wearing shoes with plastic liners. Leaving your feet wet or moist for long periods of time. Having sweaty feet often. Developing a nail or skin injury. Most of these symptoms revolve around the skin irritation that the fungus causes. There are three kinds of athlete's foot that may have slightly different symptoms to look out for. Symptoms can be mild, moderate or even severe. Some symptoms, such as itching, can become worse as soon as you remove socks and shoes. Symptoms of athlete's foot can include: Itching and burning. Peeling or flaking skin. Cracking skin. Bleeding. Pain of the infected area. Areas of skin that look pinker/redder than the rest of the foot (if you have light skin). Look at both feet close up under good lighting so you won't miss anything. Pay special attention to areas between the toes and the soles of your feet. If you notice any skin that is red and peeling or dry flakes on your skin and are experiencing some of the symptoms mentioned in this article, you should begin treatment. Toe web infection is a form of athlete's foot that is frequently found between the fourth and fifth toes. You will need to look for signs of athlete's foot in these areas, such as scaly, peeling or cracking skin. Bacteria can also infect the area causing further damage to the skin. Moccasin-type infection may begin as a very mild thickening or cracking on the heel or other areas on the bottom of your foot. It can gradually become worse, infecting toenails so that they also thicken, crack or fall out. Be sure to check your toenails for signs of irritation or fungal infection. This type of fungal infection can cause fluid-filled blisters to occur suddenly on your foot. The blisters can usually be found on the bottom of your foot. A bacterial infection can coincide with your vesicular type infection, making symptoms much worse. Fungal infections are opportunistic and can appear anywhere that conditions allow them to thrive. You should always wash your hands thoroughly after handling infected areas on your feet. Fungal infections can spread to your hands, especially if you pick at areas on your foot infected with athlete's foot. Athlete's foot can spread to your toenails and fingernails. It is more difficult to treat toenail infections than skin infections on your foot. Athlete's foot can develop into jock itch when it infects your groin area. Know that the fungus that causes athlete's foot can contaminate materials like a towel or be transferred by your hands if, for example, you touch your infected foot and then scratch your groin area. A medical provider can often diagnose athlete's foot by examining the infected area of your foot. They can look for telltale visual signs that point to the fungal infection. Your doctor may also perform some tests to confirm a diagnosis, such as: Taking skin scrapings from the infected area in order to take a look at the cells under a microscope. Using a black-light to look at your feet and see if the light shows fungus on your foot. Sending a sample of skin cells to the laboratory for further testing.", "Since the athlete's foot fungus is infectious, create a barrier between your feet and a potential vector for transmission. Never walk barefoot in public places, especially areas that tend to be warm and damp. Always dry feet off completely after bathing or swimming before putting your shoes back on. Air-dry shoes for 24 hours at minimum before wearing them again. The fungus can live for a time inside your shoes, so you definitely don't want to keep re-infecting yourself. To make sure that your shoes don't become vectors for infection, wear one set of shoes one day and another set the next. Buy new shoes if you have to. Anything that you use on your feet while infected must be disinfected with bleach or another cleaner. This includes nail tools, shoes, socks and anything else that has touched your feet. The last thing you want is to re-infect your feet after you have spent so much time trying to treat them. You should use very hot water and bleach to kill athlete's foot fungi in clothing and shoes. Tight shoes do not allow air to flow around your feet. This can make it easy for fungus to grow. Something else you can do is to use lamb's wool between your toes to keep them separated when wearing your shoes. Lamb's wool can be found in your local drug store of foot care center.", "There are many nonprescription antifungal creams, solutions, gels, sprays, ointments, swabs or powders that can be effective for treating athlete's foot. Some take one to two weeks to work, while others must be used for four to eight weeks before they get rid of the fungal infection. Faster-acting medications tend to be a little more expensive than the others but require less medication to finish treating athlete's foot. Over-the-counter topical antifungals usually contain one of the following as its active ingredient: clotrimazole, miconazole, terbinafine or tolnaftate. Treatment usually lasts from one to eight weeks, depending on the medication you choose. Wash your hands before and after treating athlete's foot. The area should be dry before you place the medication directly onto the rash as well as some surrounding areas. Even if your rash disappears, the fungus could still be on your skin, so keep using the medicine. It is a good idea to continue using anti-fungal powders and creams for one to two weeks after fungus has cleared up to ensure that the infection does not return. Always use the medication as you are instructed on the box, tube or pamphlet that comes with the medication. Don't skip doses, and don't finish using the medication before the directions recommend—even if symptoms disappear before then. Never tear off skin that is flaking. You could damage healthy surrounding skin and spread the fungal infection. This solution sometimes used for skin conditions is usually available over-the-counter and has astringent and antibacterial properties. It can be particularly useful for treating a vesicular infection. Follow the directions, and soak your foot several times a day for at least three days. When all the blister fluid has dried up, you can move on to applying an antifungal topical medication to the infected area. You can also put Burow's solution on a cloth or other compress and apply it to the infected area. Another common remedy you can try is a solution that is 2/3 warm water and 1/3 vinegar. Fungi thrive in warm, damp environments. Your feet tend to be an ideal breeding ground for athlete's foot. Try hard to ensure that your feet are dry throughout the day. Change your socks and your shoes as often as you need to keep your feet dry. If your socks get damp at all, it's time to change them. Put on clean, cotton socks every time. Synthetic fibers aren't as good at wicking away moisture as cotton is. One trick is to take a silica packet (they often come in beef jerky packets, for example) and stick it inside your sock for the day. It may be a little uncomfortable, but silica is great at wicking away moisture — that's why they're put to use in beef jerky packets. You can use talcum or antifungal powder on your feet and inside your shoes to help combat fungal infections. Wear open-toed shoes or sandals as much as possible. Both of these natural remedies may help treat athlete's foot if applied regularly. This is because both tea tree oil and garlic contain antifungal compounds useful for killing fungal infections. Though tea tree oil and garlic may reduce symptoms of athlete's foot, the infection may not be completely destroyed. Be aware that these natural remedies have not been proven effective by scientific testing. Evidence supporting the use of tea tree oil and/or garlic is anecdotal, or based on personal accounts. If you have a very severe or resistant fungal infection, a doctor can prescribe prescription topical or oral (by mouth) antifungal medications. Some prescription antifungals can cause side effects. Talk to your doctor about the medications he or she wants you to take. Prescription strength topical antifungals include medications that may contain butenafine, clotrimazole or naftifine. The pill form of prescription antifungals include fluconazole, itraconazole and terbinafine. You usually have to take these pills for two to eight weeks, depending on which medication you are prescribed." ], "summary": [ "Determine if you are at risk for athlete's foot. Know the symptoms of athlete's foot. Examine your feet carefully for signs of athlete's foot. Look for a toe web infection. See if you might have a moccasin-type infection. Check for a vesicular infection. Be aware that athlete's foot can spread to other areas of the body. See a doctor.", "Wear sandals or flip-flops when at a public pool or shower. Alternate your shoes every day. Disinfect clothes, tools and shoes. Wear wider shoes.", "Choose an over-the-counter topical medicine. Apply a topical antifungal. Use Burow's solution. Make sure that your feet are as dry as possible. Use tea tree oil or garlic. Take prescription medication." ] }

{ "section_name": [ "Using Google Sheets on Desktop", "Using Google Sheets on Mobile", "Using Google Docs" ], "document": [ "Go to https://docs.google.com/spreadsheets/ in your browser. This will open a list of your Google spreadsheets if you're logged into your Google account. If you aren't logged into your Google account, you'll be prompted to sign in with your Google email address and password first. Click the Google spreadsheet that you want to edit. You may have to scroll down to find the right one. If you haven't yet created the spreadsheet that you want to alphabetize, first click Blank and then enter your data before continuing. Click the top cell in your data's column, then drag the mouse down to the last full cell in that column. This will highlight the data in this column. You can only sort one column at a time if you don't want to rearrange other parts of the spreadsheet to correlate with your rearranged column. It's near the top of the page. Doing so prompts a drop-down menu. Click one of the following options: Sort range by column [Letter], A → Z - Sorts your selected data into alphabetical order, but leaves the rest of the spreadsheet as it is. Sort sheet by column [Letter], A → Z - Sorts your column in alphabetical order and adjusts the rest of the spreadsheet to correlate with the re-sorted data. Your selected data should now be rearranged into alphabetical order. If you don't like the results or you accidentally clicked the wrong option, press Ctrl+Z (Windows) or ⌘ Command+Z (Mac) to undo the sorting.", "Tap the Google Sheets app, which resembles a green page with a white grid on it. If you aren't signed into Google Sheets, tap SIGN IN, then select your account and/or enter your email address and password. Tap the spreadsheet that you want to edit. You may have to scroll down to find the spreadsheet in question. If you haven't yet created the spreadsheet that you want to alphabetize, tap {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/0\\/0a\\/Android_Google_New.png\",\"bigUrl\":\"\\/images\\/thumb\\/0\\/0a\\/Android_Google_New.png\\/30px-Android_Google_New.png\",\"smallWidth\":460,\"smallHeight\":460,\"bigWidth\":\"30\",\"bigHeight\":\"30\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>I edited this screenshot of an Android icon.\\n<\\/p><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"http:\\/\\/en.wikipedia.org\\/wiki\\/Fair_use\\\">Fair Use<\\/a><br>\\n<\\/p><\\/div>\"}, tap New spreadsheet, and enter your spreadsheet's information before proceeding. You may have to scroll left or right to find the column that contains the information that you want to alphabetize. It's at the top of the column. Doing so will select the column's contents. This will prompt a small pop-up menu to appear near the column's letter. Tap the \"More\" ► arrow on the right side of the pop-up menu until you see the \"Sort A - Z\" option appear. On Android, tap ⋮ or ⋯ on the right side of the pop-up menu, then scroll down to find the \"Sort A - Z\" option. Doing so will prompt the selected column's contents to be rearranged in alphabetical order.", "Go to https://docs.google.com/document/ in your preferred browser. If you aren't logged into your Google account, you'll be prompted to sign in with your Google email address and password first. Click the document that you want to alphabetize. You may have to scroll down to find it. If you haven't yet created the document that you want to edit, first click Blank and then enter the data you want to alphabetize before proceeding. It's near the top of the page. Doing so prompts a drop-down menu. This option is in the drop-down menu. A new window will open. Click the search bar in the top-right corner of the window, type in sorted paragraphs, and press ↵ Enter. This will bring up the Sorted Paragraphs add-on page. This blue button is in the upper-right corner of the Sorted Paragraphs page. You should see a new window open. Click the account you're currently using with Google Docs. It's in the bottom-right side of the window. This will grant Sorted Paragraphs access to your Google Docs data and add it to your Google Docs Add-ons folder. Click and drag your mouse across the text or list that you want to alphabetize. This will highlight the text. It's a tab at the top of the page. Clicking it prompts a drop-down menu. You'll see this option in the Add-ons drop-down menu. Doing so will prompt a pop-out menu to appear. This option is at the top of the pop-out menu. Doing so will sort your selected information in alphabetical order." ], "summary": [ "Open the Google Sheets site. Select a Google spreadsheet. Select the data you want to sort. Click the Data tab. Select a sort option. Review the results.", "Open Google Sheets. Select a sheet. Find a column to alphabetize. Tap the column's letter. Tap the column's letter again. Scroll right to the \"Sort A - Z\" option. Tap Sort A - Z.", "Open the Google Docs site. Select a document. Click the Add-ons tab. Click Get add-ons…. Search for the Sorted Paragraphs add-on. Click ＋ FREE. Select your Google account. Click ALLOW. Select text to sort. Click Add-ons. Select Sorted Paragraphs. Click Sort A to Z." ] }

{ "section_name": [ "Understanding the Risk Factors", "Seeking Expert Medical Diagnosis", "Recognizing the Symptoms and Signs", "Receiving Treatment for Cirrhosis" ], "document": [ "Alcohol damages the liver by blocking its ability to process carbohydrates, fats, and proteins. When these things build up in damaging levels in the liver, the body may react with reactive inflammation that leads to hepatitis, fibrosis, and cirrhosis. However, excessive alcohol use is not sufficient to promote alcoholic liver disease. Only 1 in 5 heavy drinkers develop alcoholic hepatitis, and 1 in 4 develops cirrhosis. Men are considered \"heavy drinkers\" if they have 15 or more drinks in a given week. Women are considered \"heavy\" drinkers with 8 or more drinks per week. You can still develop cirrhosis after you've stopped drinking. However, alcohol abstinence is still recommended for all people with cirrhosis. It will help treatment and healing, no matter what stage of the disease you're in. While cirrhosis is more common in men, cirrhosis in women is more likely to result from alcoholism. The chronic liver inflammation and injury from either virus can, over several decades, develop into cirrhosis. Risk factors for hepatitis B include unprotected sex, blood transfusions, and injection drug use with contaminated needles. This is a lot less prevalent in the US and other developed countries due to vaccinations. Risk factors for hepatitis C include infections from injection drug use, blood transfusions, and body piercing and tattoos. Cirrhosis from hepatitis C is the most common reason for liver transplants. In 15-30% of people with cirrhosis, diabetes is a risk factor for developing \"non-alcoholic steatohepatitis\" (NASH). Diabetes is also common in chronic hepatitis C infections — a common cause of cirrhosis — likely because of decreased pancreas function. Another cirrhosis cause that's often correlated with diabetes is hemochromatosis. This condition is characterized by iron deposits in the skin, heart, joints, and pancreas. The pancreatic buildup leads to diabetes. Obesity presents a wide variety of health concerns, from type 2 diabetes and heart disease to arthritis and stroke. But, the excess fat in the liver causes inflammation and damage that could develop into non-alcoholic steatohepatitis. To determine whether you are within a healthy weight range, take advantage of an online BMI (body mass index) calculator. A BMI calculation takes into consideration your age, height, gender, and weight. If you have an autoimmune disease like inflammatory bowel disease, rheumatoid arthritis, or thyroid disease, be cautious. While they don't directly contribute to cirrhosis, they increase the risk of complications in other disorders that do lead to it. Heart disease is a risk factor for non-alcoholic steatohepatitis leading to cirrhosis. Furthermore, heart disease related to right-sided heart failure can cause liver congestion (nutmeg liver) and cardiac cirrhosis. Certain types of liver disease that cause cirrhosis have a pattern of genetic inheritance. Look at your family's medical history for diseases that put you at an increased risk for cirrhosis: Hereditary hemosiderosis Wilson's disease Alpha-1 antitrypsin (AAT) deficiency", "When probed, the cirrhotic liver tends to feel firm and nodular. Splenomegaly (enlarged spleen) is caused by hypertension that causes congestion in the spleen. Both of these conditions are signs of cirrhosis. Most primary care doctors will not check for this. This is a hum in the veins that can be heard through a stethoscope in the epigastric (upper central) region of the abdomen. Like caput medusa, it's also caused by a problem with the way different vein systems in the body connect to one another when there's high pressure in the veins. The doctor will perform the Valsalva maneuver — a probing technique that increases abdominal pressure. This will allow him or her to hear the murmur more clearly if it is present. He or she will draw blood and have a laboratory perform tests useful for a diagnosis of cirrhosis. These tests may include: A complete blood count that tests for the anemia, leukopenia, and neutropenia, and thrombocytopenia commonly seen in cirrhosis, among other things. A test for elevated serum aminotransferases enzyme levels that might point to alcoholic cirrhosis. Alcoholic cirrhosis typically has AST/ALT ratio greater than 2. A measurement of total bilirubin to compare your levels to acceptable baseline levels. Results may be normal in early cirrhosis, but levels tend to rise as cirrhosis worsens. Note that rising bilirubin is a poor prognostic sign in primary biliary cirrhosis. A measurement of albumin levels. A failing, cirrhotic liver's inability to synthesize albumin will lead to low albumin levels. However, this is also seen in patients with congestive heart failure, nephrotic syndrome, malnutrition, and some intestinal disease. Other tests include alkaline phosphatase, gamma-glutamyl transpeptidase (GGT), prothrombin time,, globulins, serum sodium, and hyponatremia. Imaging the body can help recognize cirrhosis, but are more useful to detect complications of cirrhosis like ascites. Ultrasounds are noninvasive and widely available. A cirrhotic liver appears small and nodular on an ultrasound. The classic finding in cirrhosis is shrinking of the right lobe and enlargement of the left one. Nodules seen on ultrasound may be benign or malignant and need to be biopsied. Ultrasounds can also detect increased portal vein diameter or the presence of collateral veins that suggest portal hypertension. Computed tomography isn't routinely done for cirrhosis, as it provides the same information as ultrasound. Furthermore, it involves radiation and contrast exposure. Ask for a second opinion and the doctor's rationale if he or she suggests this process. Magnetic resonance imaging's use is limited by cost and patient intolerance, as the process can be time-consuming and uncomfortable. Low signal intensity on T1-weighted images suggests iron overload from hereditary hemochromatosis. Checking for signs and symptoms and running blood tests are all good methods for confirming a suspicion of cirrhosis. However, the only way to know for certain that a liver is cirrhotic is to allow a doctor to perform a biopsy on it. After processing and examining the liver sample under a microscope, the doctor will be able to say for sure whether the patient has cirrhosis.", "If you observe these symptoms, you should bring it to a doctor's attention as soon as possible. He or she will be able to give you a professional diagnosis and immediately begin the treatment process. If you’re trying to find out if someone other than yourself has cirrhosis, make sure to include that person in your evaluation, as there may be symptoms that can't be observed from the outside. The symptoms of cirrhosis include: Fatigue, or feeling tired Easy bruising or bleeding Lower extremity edema (swelling) Yellow-tinted skin and eyes (jaundice) Fever Lack of appetite or weight loss Nausea Diarrhea Intense itching (pruritus) Increased abdominal girth Confusion Sleep disturbance The more technical terms for this condition are spider angiomata, spider nevi, or spider telangiectasias. Spider veins are an abnormal cluster of veins that sprout from a central blood vessel with a lesion. They usually appear on the trunk of the body, the face, and the upper limbs. To verify spider veins, press a piece of glass over the suspected cluster of veins. The red dot in the center of the cluster will seem to pulsate — getting red as blood enters, then blanching as blood exits to the smaller veins. Large and multiple spider angiomas are a sign of more severe cirrhosis. However, they are also common with pregnancy and severe malnutrition. Occasionally, they are seen in otherwise healthy individuals. Palmar erythema looks like speckled patches of reddening spots on the palm, and is caused by changed sex hormone metabolism. Palmar erythema mainly affects mainly the outer edges of your palms along your thumb and pinky, and spares the central palm. Other causes of palmar erythema include pregnancy, rheumatoid arthritis, hyperthyroidism, and blood problems. Liver disease in general often affects the skin, but observing the nails can provide useful additional information. Muehrcke's nails are pale horizontal bands or stripes that run across the nail bed. This is a result of inadequate production of albumin, which is solely made by the liver. Pressing on these nails will make the bands blanche and disappear before quickly returning. With Terry's nails, the two-thirds of the nail plate closest to the knuckle appears white. The one-third closer to the tip of the finger appears red. This is also due to inadequate albumin. Clubbing is a rounding and/or enlargement of the nailbed and the tip of the finger. When severe, the fingers may appear like drumstick, thus the term \"drumstick fingers.\" This is more commonly seen with biliary cirrhosis. If you see recurring swelling at the knee or ankle, for example, it may be a sign of \"hypertrophic osteoarthropathy\" (HOA). Joints in the fingers and shoulders may also feel arthritic. This is the result of chronic inflammation in connective tissue surrounding the bone, which can be very painful. Note that the most common cause of HOA is lung cancer, which must be ruled out. \"Dupuytren's contracture\" is a thickening and shortening of palmar fascia — the tissue that connects the different parts of the palm. This leads to problems with finger flexibility, causing them to curl permanently. It's most common in the ring and pinky finger and is often accompanied by pain, aching, or itching. The person will have trouble holding objects, as the condition affects grip strength. Dupuytren's contracture is common in alcoholic cirrhosis, occurring in about one-third of cases. However, it is also seen in smokers, alcohol users without cirrhosis, workers with repetitive hand motions, and people with diabetes mellitus and Peyronie's disease. Gynecomastia is a growth of gland tissue in men's breasts that extends out from the nipples. This results from an increase in the hormone estradiol and is seen in up to two-thirds of cirrhosis cases. Gynecomastia might appear like pseudogynecomastia, which breast enlargement from fat rather than glandular proliferation. To tell them apart, lie on your back and place your thumb and forefinger on each side of the breast. Slowly bring them together. You're feeling for a concentric, rubbery-to-firm disk of tissue directly under the nipple area. If you feel the mass, there is gynecomastia present.If you don't feel the mass, you have pseudogynecomastia. Other mass disorders, such as cancer, tend to be eccentrically located (not centered around the nipple). Men with chronic liver problems like cirrhosis see a decrease in testosterone production. Symptoms of hypogonadism include impotence, infertility, loss of sexual drive, and shrunken testicles. It may be caused by an injury to the testicle or through a problem with the hypothalamus or pituitary gland. These can be signs of ascites, a buildup of fluid in the peritoneal (abdominal) cavity. If enough fluid accumulates, you may also experience shortness of breath. Caput medusa is a condition in which the umbilical vein opens, letting blood back up in the portal venous system. That blood is then shunted into the umbilical vein, then the abdominal wall veins. This makes veins highly visible on the stomach. This increased prominence is called caput medusa, because it resembles the head (caput) of Medusa, from Greek mythology. This indicates \"fetor hepaticus,\" and is caused by severe cases of the same hypertension that causes a caput medusa and the for Cruveilhier-Baumgarten murmur. The odor comes from an increased amount of dimethyl sulfide as a result of the hypertension. The murmur grows quieter when the doctor flattens the blood vessels by applying pressure on the skin above the belly button. Jaundice is a condition that causes this yellowish discoloration due to increased bilirubin when the liver can't process it effectively. Mucus membranes may also become yellow, and urine may appear darkened. Now that yellow skin can also be caused by eating a lot of carotene through carrots. However, carrots will not turn the white of the eyes yellow, as jaundice will. Ask the person you suspect of having cirrhosis to fully extend their hands in front of them with palms flat and facedown. The individual’s hands will begin moving and “flapping” at the wrist like a bird’s wings. Asterixis is also seen in uremia and severe heart failure.", "For cases of cirrhosis, most mild to moderate cases are handled on an outpatient basis, with some exceptions. If the patient has major gastrointestinal bleeding, severe infection or sepsis, kidney failure, or altered mental status, treatment in the hospital is required. The doctor will likely ask you to abstain from alcohol, drugs, and medications if you have liver toxicity. The doctor will evaluate this on an individual basis. Additionally, certain herbs like kava and mistletoe can cause further damage to your liver. Discuss all herbal/alternative treatments you are currently taking with your doctor. Your doctor will immunize you against pneumococcal disease, influenza, and hepatitis A and hepatitis B. Your doctor will also establish the NASH protocol for you, in which you will be put on a plan for weight reduction, exercise, and optimal control of lipids and glucose (fats and sugars/carbohydrates). As discussed in previous sections, many underlying causes lead to cirrhosis. The medication your doctor prescribes will be very customized and specific to your precise case. These drugs will treat underlying causes (Hepatitis B, Hepatitis C, biliary cirrhosis, etc.) as well as the symptoms that result from cirrhosis and subsequent liver failure. Doctors don't always suggest surgery, but may recommend it if certain conditions arise from the cirrhosis. These conditions include: Varices, or dilated blood vessels and can be treated with ligation (surgically tying off the vessel). Ascites, an abdominal fluid buildup that's treated with paracentesis, a draining procedure. Fulminant hepatic failure, a rapid onset of encephalopathy (alteration of brain structure/function within 8 weeks of diagnosed liver cirrhosis). This condition calls for a liver transplant. Hepatocellular carcinoma is the development of liver cancer. Attempts at treatment include radiofrequency ablation, resection (surgical removal of the carcinoma), and liver transplant. After a diagnosis of cirrhosis, people can usually expect 5-20 years of life with the disease with little or no symptoms. Once severe symptoms and complications arise from cirrhosis, death within 5 years without transplant is common. Hepatorenal syndrome is one severe complication that may occur due to cirrhosis. This refers to the development of renal failure in patients with liver disease, requiring treatment for kidney failure. Hepatopulmonary syndrome, another serious complication, is caused by the broadening of the arteries in the lungs of patients with liver disease. It leads to shortness of breath and hypoxemia (low oxygen levels in the blood). The treatment for this is a liver transplant." ], "summary": [ "Think about how much alcohol you drink. Get tested for hepatitis B and C. Be aware of a correlation between cirrhosis and diabetes. Take your current weight into account. Know the risks from autoimmune and heart diseases. Examine your family history.", "Ask a doctor to check for a change in liver or spleen size. Have the doctor check for Cruveilhier-Baumgarten murmur. Allow the doctor to perform blood tests for cirrhosis. Have the doctor perform imaging studies. Get a biopsy for a definitive diagnosis.", "Recognize the symptoms of cirrhosis. Look for spider veins. Observe the palms for reddening. Note any changes in the nails. Inspect long bone joints for swelling. Look for curled fingers. Check for a firm mass in men's breasts. Observe symptoms of hypogonadism in men. Take note of abdominal pain and bloating. Inspect the abdomen for prominent veins. Smell the breath for a musty odor. Notice yellow eyes and skin. Test the hands for asterixis.", "Allow medical staff to direct your treatment. Take medications as directed. Be prepared for surgical options. Understand your prognosis." ] }

{ "section_name": [ "Recognizing the Symptoms of Vulvar Cancer", "Getting a Diagnosis and Treatment" ], "document": [ "Vulvar cancer may not present any symptoms in its early stages, but some signs may be present. Identifying potential symptoms that you have can help you get a diagnosis and treatment as soon as possible. Symptoms or signs of vulvar cancer include unusual growths, itching or tenderness of the vulvar skin, and bleeding. Pay attention to the health of your vulva over time so that you know what is normal for you and can easily identify any irregularities. The exact cause of vulvar cancer isn’t known, but doctors know that certain factors and behaviors can increase your risk of getting vulvar cancer. Being aware of your risk for this disease can help you recognize it and get a diagnosis and treatment in a timely manner. Your risk increases with age, with the average age of diagnosis for vulvar cancer 65. Exposure to the sexually transmitted disease human papillomavirus, or HPV, can increase you risk of vulvar cancer. Smokers may be at a higher risk for contracting vulvar cancer. Having HIV will weaken your immune system and make you more susceptible to vulvar cancer. A history of precancerous or skin conditions of the vulva, such as lichen sclerosis, can increase your risk of getting vulvar cancer. Lumps and other irregular growths can indicate vulvar cancer. Gently feeling your vulvar area with your fingers can help identify any unusual growths. Don’t feel uncomfortable or self-conscious touching your vulva. You’re not doing anything wrong and helping to protect your health. Gently touch the various parts of your vulva to feel for any irregular growths or anomalies such as lumps or wart-like lesions. Make sure to feel inside of the labia as well. It’s a good idea to feel your vulva regularly so that you know what is normal for you. See your doctor as soon as possible if you notice any of these symptoms. Pay attention to your body for any unusual or extended itching, burning, or bleeding. These symptoms can indicate vulvar cancer, especially if they don’t go away. Watch for any lingering pain in your pelvic area, in particular when you urinate or have sex. Look for any bleeding that is not related to a menstrual period, which can be a sign of vulvar cancer. See your doctor as soon as possible if you observe any of these symptoms. Vulvar cancer forms in the vulva, which is made up by the external genitals including the clitoris, labia, vaginal opening, and any surrounding skin or tissue. Examining your genitals, along with identifying symptoms, can help you recognize potential sites of vulvar cancer. Consider using a mirror to help you examine your vulva. Do regular exams of your vulvar skin so that you know what your vulva normally looks like and can easily identify any potential problems. Look for changes in the appearance of your vulvar skin such as variation in color or skin thickness. Growths that look like a wart or an ulcer can also be a sign of vulvar cancer. Vulva cancer occurs most often on the inner edges of the labia, which are the two folds of skin on the outer part of the female genitals. You can also ask your longtime partner if they’ve noticed any changes in your vulva. He or she may notice differences more quickly than you do. See your doctor as soon as possible if you observe any of these symptoms.", "If you discover any of the signs or symptoms of vulvar cancer and are at risk for the disease, see your doctor as soon as possible. Vulvar cancer is very treatable, but early diagnosis is important to minimize the length and severity of treatment. If you can, see your gynecologist, who is best equipped to diagnose vulvar cancer. If necessary, she will refer you to other doctors or specialists. Your doctor will conduct a physical exam to check for signs of vulvar cancer and will also likely ask for a health history, including factors such as health habits and past illnesses. Part of your physical exam may be examining your vulva under a special magnifying device. If your doctor suspects that you have vulvar cancer, she may order tests after conducting your physical exam. These tests are the only way to confirm a diagnosis of vulvar cancer. The most common test for vulvar cancer is a biopsy. Your doctor will remove a small amount of vulvar cells or tissue and send them for a laboratory to check for signs of cancer. If tests confirm the diagnosis of vulvar cancer, you may need additional tests to determine if the cancer has spread within your body. Additional testing may include a pelvic exam, colposcopy, x-rays, CT scan or an MRI, and a lymph node biopsy. Your doctor will prescribe a course of treatment for a diagnosed case of vulvar cancer based on the severity of the disease. There are many different treatment options and they may be successful if diagnosed in the earlier stages of the disease. The four standard treatments used for vulvar cancer are: surgery, radiation therapy, chemotherapy, and biologic therapy. Surgery is the most common treatment for vulvar cancer and can remove all the cancer without damaging the person's sexual function. Your doctor will suggest a treatment based on the severity of your vulvar cancer. Consider taking part in a clinical trial, which would offer you the opportunity to try one of the new treatment methods. Stages one and two may only require surgery, while stages three and four may require more radical surgery as well as chemotherapy and radiation." ], "summary": [ "Identify potential symptoms. Be aware of your risk for vulvar cancer. Feel for lumps or other irregularities in your vulva. Observe pain, itching, or bleeding. Examine your genitals.", "See your doctor. Get tests and a diagnosis. Get treatment." ] }

{ "section_name": [ "Biting", "Straight Cut with Double-Guillotine Cutter", "Punch Cut with Punches", "Wedge Cut with V-Cutters" ], "document": [ "While this method is often discouraged, it will work in a pinch. Even so, if you have a choice of a straight, punch, or wedge cut, opt for those instead of biting the cap off. ", "This is the end of the cigar that goes in your mouth and is called the head of a cigar. The opposite end of the cigar is known as the foot. The head is distinguishable by the fact that it has a cap on it, a round piece of tobacco that is stuck onto the head in order to keep the wrapper of the cigar together. The head is also usually easily distinguishable because it's the end closest to the logo sticker wrapped around the cigar. The shoulder is where the curved end of the cigar starts to straighten out. Right above the shoulder, where the curve is still intact, is where you'll you want to cut. Line it up so that you're cutting right above the shoulder of the cigar. Remember that it's better to cut too little than too much. You can always go back and cut more cigar off, but it's impossible to go back and put already-cut cigar back on. Better to be safe than sorry. Keep a tight grip on the cigar with your other hand and try not to let it move until it is cut all the way through. Quickness is key here. You want the guillotine to slice through the cigar quickly, not tear through it slowly. Make sure to grab a sharp cutter. Like a kitchen knife, the sharper your guillotine the better. Unless disaster strikes (it won't), you'll never regret having a sharper implement.", "A cigar punch just punches a hole through the head of the cigar. There are, however, three different kinds of cigar punches available: Bullet punch: Fits on a keychain, it twists to expose a circular blade that cuts into the head of the cigar. Havana punch: Safer than a bullet punch, it has a recessed tip that can be fitted into the cigar head, and which draws out the tobacco plug after a cut is made. Multi-punch: Offers more sizes for punching different sizes of cigars. the cut portion will come out as well.", "A v-cutter will give the cigar smoker a bigger draw by cutting deeper into the head of the cigar. One drawback of the v-cutter is that it sometimes produces too big of a draw, making the cigar smoke too hot. A very good v-cutter will sit on a table, but is too big to carry with you. A small one is the same size as any other small cutter and can cost as little as $4.00. A v-cutter will not remove too much from the head of the cigar, which can result in the unwrapping of the cigar. Take care not to wedge the head of the cigar too deep into the v-cutter, or the cut may be too big. Remove any loose tobacco by tapping the cigar on an ashtray or by blowing lightly into the wedge." ], "summary": [ "Understand that biting is imprecise and may result in a poor smoke. Place your teeth in the same manner as with the guillotine cutter. Gently bite a few times while rotating the cigar. After a few bites while rotating the cigar, the cap will be separated and can be removed by hand or mouth.", "Select the correct end of the cigar to cut. Identify where the \"shoulder\" of the cigar ends. Pick up your cigar cutter between your thumb and forefinger using your dominant hand. Place the cigar into the cutter and close one eye in order to line up the cigar correctly. Cut the cigar quickly in one fluid motion, with as much force as you can.", "Get a cigar punch. Pick an appropriate punch size, if possible, and push the blade into the cap. After the blade is inserted into the cap, rotate it to fully cut a hole into the cap, then remove the blade.", "Use a v-cutter for more draw on a cigar. Hold the cigar in one hand, and the v-cutter in your other (dominant) hand, with the ends pulled open. Put the cigar into the cutter's indentation. Pushing the cigar toward the cutter, squeeze the two ends of the cutter together." ] }

{ "section_name": [ "Prevention of Acidosis", "Acute Acidosis", "Subacute Acidosis" ], "document": [ "This is because grain is not a natural diet for cattle, and often causes more issues and illnesses than grass or hay does. This is often one faultless preventative measure that a lot of producers can (and do) fall back on. This helps with ease of digestion in the rumen, and also prevents the microbes in the rumen from digesting this high-concentrate ration too fast. Roughage should not be finely chopped, as this will often defeat the purpose of preventing acidosis. Coarsely-chopped (or not chopped at all!) roughage is best. Then they over-eat to compensate for the loss of diet they missed during this interruption. Often during extremely hot spells cattle won't eat during the day, then eat their hearts out at night when it's cooler. Thus, try to keep feeding schedules as routine as possible and keep feeding to several times a day to keep cattle from getting hungry between meals.", "Symptoms: Cattle with acute acidosis may go into shock and die suddenly due to a result of overwhelming increase in acidity in the rumen. Those that do not die quickly are listless and often lethargic, and wander aimlessly around the pen, or just simply don't get up from lying down. They also often appear weak and anorexic and dehydrated. Related health problems may occur from an animal having acute acidosis. Rumen lining may be damaged from the sudden drop in acidity leaving the lining of the stomach to be damaged, causing rumenitis, or an infection of the rumen wall. Inflammation also occurs in the abomasum and intestinal walls, often destroy the villi that are responsible for nutrient absorption from the digesta. Poor feed efficiency, slow growth, poor weight gain or a drop in milk production is often a result of this inflammatory damage. Occasionally acidosis is responsible for a suppressed immune system which may prevent an animal's ability to ward off infection from airborne or communicable viruses or bacteria. Founder (also called Laminitis) and bloat are also a result of this metabolic disorder. Founder often leaves cattle permanently lame. This is a serious case for young bulls that are being feed-tested prior to sale, more so than in dairy cows or feedlot steers/heifers. Bloat is a serious disorder that disables a bovine to release any gases that have built up in the rumen. The rumen can engorge so much that it crushes the lungs and eventually asphyxiates cattle if not treated immediately. Liver abscesses are also common in cattle that had acidosis. Reduced feed intake, feed efficiency, weight gain and carcass yield is often a result of abscesses in the liver. Liver abscesses often cannot be seen until the animal is slaughtered. Abscessed livers are condemned at slaughter, because they are not deemed safe for humans to eat. Polioencephalomalacia (not related to the paralyzing human version of polio) is also a concern for cattle that have had acidosis. Thiamine is often a highly recommended injection to give to cattle with acute acidosis, as it is very important in treating and stopping a sudden acidosis attack. Acidosis very often halts the production of thiamine through digestion, and an injection of Thiamine will reverse this process. Baking soda will also work as a treatment for cattle with acidosis. ", "Diarrhea can often be a foamy greyish colour, especially in those animals where it is more serious. " ], "summary": [ "The most obvious preventative measure is to not have cattle on grain in the first place. Feeding grain often cannot be avoided, though, so gradually increasing the grain ration over time is the best way to prevent acidosis while still feeding cattle grain. Always include roughage with the grain diet you are giving your cattle. Often Nature-caused interruptions like storms, hot- or cold-spells, and extreme weather, or change in schedules such as being handled or hauled to a new farm or ranch can cause cattle to reduce their feed intake or stop eating all together until the danger has passed.", "Know the symptoms of Acute Acidosis as described below. Treat the cattle that are suspected to have acidosis, if you can before they up and die on you. It is best to visit your vet as soon as possible to get a proper dosage and any other necessary additional treatments needed.", "Symptoms include kicking at the belly due to ingestion, as well as discomfort, drooling, panting, eating dirt, and diarrhea. Most animals recover from subacute acidosis without treatment, but to be safer than sorrier, have treatments on hand\n" ] }

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

{ "section_name": [ "With a Spoon", "Spoonless" ], "document": [ "A transparent pint glass ideal, but a clear beer flute works, too. Anything you can see through that's big enough, really. Pour until it's roughly 2/3 full with a thick head. When the head settles, it'll be close to 1/2 full. Pour the Guinness over the center of the upside-down spoon to dispense the flow. Pour slowly but confidently -- it needs to be a constant flow or else it'll end up flowing along the bottle or can and not over the spoon. Top off with a bit more Guinness if need be. Enjoy!", "Slowly fill just over halfway with Bass Ale. It'll look 2/3 full including the head. Don't be afraid to get a nice, thick head on the beer. It'll help you separate your levels. Slow the flow control of the Guinness down to a trickle. If you're using a can, make sure you're not pouring too slowly or it'll seep down the sides. Once the head settles a bit, add a bit more." ], "summary": [ "Grab a glass. Pour the Pale Ale at an angle into the glass. Hold a spoon upside-down over the glass. Let surge and settle.", "Hold your pint glass at an angle. Pour the Guinness on delicately. Fill to the top, letting the Guinness hit the side of the glass." ] }

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

{ "section_name": [ "Styling a Fairy Costume", "Fairy Beauty Basics", "Styling an Everyday Fairy Look", "Personalizing Your Fairy Look", "Fairy Poise" ], "document": [ "True fairies fly with the delicate, gossamer wings that grow on their upper back. You can buy fairy wings at costume shops and online. Look for larger wings made of a sheer fabric that’s light in color (white, cream, soft pink or blue). If the wings are plain, consider decorating them with glitter, flowers and beads. Some fairies wear jeweled crowns, other prefer crowns made of flowers or leaves. If you opt for a jeweled crown, remember to choose one that has an old-fashioned, antique look. Feel free to paint flowers, butterflies and other romantic and natural designs on your face.", "Fairies live in and make use of the natural world. They wear flowers in their hair and around the necks and wrists. Fairies embrace a wild beauty; they aren't overly-tidy and their style is exuberant, rather than tailored. Fairies appear fragile but can be strong and protective about their family. Fairy clothing is old-fashioned and romantic. Think long skirts, lace and ribbons, a Shakespearean aesthetic. Fairy hair is very natural, so no need to over-process it with perms, dyes or straighteners. Take care of your hair with regular deep conditioning treatments. Fairies glow, so take care of your skin. Wash, exfoliate and moisturize for a healthy glow.", "Keep your hair natural and whimsical. Messy bohemian styles best capture the fairy look. If you have long hair, wear it down or in braids. For those who prefer shorter hair, consider a pixie cut or a messy bob. Fairy-like details include piece-y (not perfectly even) bangs and tousled hair. Adorn your hair with ribbons and flowers. Antique pins and barrettes also make for a nice fairy look. Even out your complexion with a light-weight tinted moisturizer. If you are especially fair, apply a rosy blush to your cheeks. Apply a shimmering powder to your cheekbones. Use a highlighter pencil under your brow bone. Fairy beauty is fresh, glowy and wide-eyed. Wear lip-gloss or a sheer lipstick. Look for products with shimmer. Avoid matte lipsticks, as these are too heavy. Good color choices include pink, red and wine. Widen your eyes with mascara and light eye-shadow. Choose a good mascara and use only one coat to avoid heavy, spidery lashes. Look for light, shimmering shadows. Mocha, silver and moss-green are some good color options. Fairy fashion is feminine and ethereal, old-fashioned and romantic. Wear long skirts and flowy dresses. Look for gossamer fabrics and filigree detailing. Err on the side of demure. In summer, you can show your arms, shoulders and perhaps some décolleté, but avoid hems that are too high (think thigh-high) and plunging necklines. For your winter wardrobe, check out the winter fashions of 19th-century Russia. The long coats, muffs and round hats capture the romantic fairy look. Accessorize with headbands and jewelry. Again, antique designs, beads, ribbons and flowers create a romantic and whimsical fairy look. Fairies are often barefoot, but this is not practical. Flat shoes, sandals and Mary Janes are excellent choices. Low-heeled shoes are acceptable, but exceedingly high, stiletto heels are not compatible with the free and easy fairy look.", "Wear all black or deep purple. Adorn yourself with spider-inspired jewelry and look for black wings with web-like veins. Go for dark make-up, including glitter eye shadow and dark red or deep wine lipsticks. Wear a long, white dress. Wear pearls, and crystal or silver jewelry. Wear shimmering make-up, including frost eye shadow and shimmer lip gloss. Wear white wings. Incorporate snowflakes into your ensemble. You can find wings with snowflake designs, as well as snowflake jewelry. Love the Ocean? Be an Ocean Fairy! Are you a hopeless romantic? Be a Love Fairy!", "Attitude is everything, especially for fairies! Smile, especially when you meet people or make eye contact. Fairies are happy, sprightly, even mischievous creatures, always smiling and laughing. Fairies feel no need to boast, and they let their talents and charms speak for themselves. Fairies help those in need (like Cinderella's Fairy Godmother), so always be ready to help friends and family, be it with some hard work, a kind word, or advice and support. Fairies move lightly, and are graceful and delicate with their gestures. Practice walking with a book on your head and study dancers so that you can emulate their expressive hands and arms. Tend your gardens and potted plants well, and take good care of any pets you have. Be willing to feed stray animals and avoid killing bugs and spiders. Frequently used words include: Anha (love) Anhilna (beautiful) Danen (to sing) Elthen (friend) enkamenkam (forever on) Fey (fairy) Flien (to fly) Fodobrah (tomorrow) Hallae (hello) Hessen (yesterday) Lorinten (happiness) Lume (light) Mana (tree) Mina (flower) Niven (to dance) Shay (joy), or hanathen (gladness)" ], "summary": [ "Wear fairy wings. Wear a crown. Wear face-paint.", "Understand that fairies are more than just the wings.", "Create fairy hair. Brighten your complexion. Use make-up to create a natural, fairy look. Dress like fairy.", "Embrace your goth aesthetic as a Midnight Fairy. If winter is your season, sparkle as a Snow Fairy. Be the Fairy of Whatever you Want!", "Have the right attitude and poise. Be modest. Be helpful and kind. Walk like a dancer. Fairies are guardians of nature. Learn fairy vocabulary." ] }

{ "section_name": [ "Memorizing And Learning The Word “Desert”", "Memorizing And Learning The Word “Dessert”" ], "document": [ "The word desert can be used in a few different ways, functioning as a noun or verb. Keeping the meanings and uses of this word associated with its spelling will help you remember when and how to use it. Desert can function as a noun, indicating a hot, dry, and arid climate. Sometimes, it is used metaphorically to signify something that is dull and uninteresting or lifeless, such as \"My hometown is such an entertainment desert.\" Desert can function as a verb, meaning to abandon or run away. This meaning comes from the Latin word desertus that meant \"left waste.\" An example of this usage would be “Fear made him desert his position”. Desert can also be used to indicate that someone or something deserved a punishment. For example, “They got their just deserts.” This meaning comes from the Old French word deservir, from which we also get the English word \"deserve.\" Although the difference in pronunciation can be subtle between the words “desert” and “dessert”, learning this difference can help you remember when and how to use the word “desert”. Memorizing the pronunciation can also help you to communicate clearly when using this word while speaking. When describing the climate or geographic region, the stress is on the first syllable of the word desert. It is pronounced DEZ-urt. When using the word desert to indicate someone abandoning a post or someone getting something deserved, it is pronounced dez-URT. The only difference between these two words, “desert” and “dessert”, is that the word desert has only one letter “s”. Memorizing this fact will allow you to keep these two words separate and use them accurately and appropriately. Look over some of the following examples that use the word desert to help learn when to use this spelling. They traveled through the desert. The soldier deserted his post. They got their just deserts. A mnemonic is a \"trick\" or device that helps you remember something. To help you remember that there is only one \"s\" in desert, you could think of a person being solitary in the desert. Or, you could imagine a desert full of Saguaro cacti, since Saguaro also has only one \"s.\" A desert is an empty and dry place, having little water and only one letter “s”. One letter “s” deserted the desert.", "The word dessert is a noun that refers to a food item, usually very sweet tasting, served after a meal as the last course. By associating the meaning of the word with the way it is spelled, you can learn when to use the correct spelling. The word “Dessert” comes from an old French word desservir that meant “clear the table”. This association may help you remember when to use this word. Remember that the words dessert and desert are pronounced differently. Keeping the correct pronunciation in mind will help you remember how to spell the word. When used in speaking, proper pronunciation will also help you clearly convey your meaning. The stress is on the last syllable of the word dessert. Pronounce the word “dessert” like dez-URT. When it comes to spelling the word dessert correctly, always keep in mind that this word has two s's. You can memorize this spelling by using it in sentences: I ate the delicious dessert. After dinner, we ate dessert. To remember that \"dessert\" is spelled with two s's, think of something that will help you associate that spelling with the meaning, such as \"I ate a super sweet dessert\" or \"Strawberry sundaes are my favorite dessert.\" Tasty desserts are so good that they need two letter “s”'s." ], "summary": [ "Learn the uses of the word “desert”. Remember the correct pronunciation. Use only one letter “s”. Create a mnemonic.", "Think about sweets. Focus on pronunciation. Remember two letter “s”s. Create a mnemonic." ] }

{ "section_name": [ "Changing Your Actions", "Challenging Your Beliefs", "Accepting a Decision" ], "document": [ "Being honest with yourself and others about when you haven’t lived up to your own expectations can help you feel better. It’s also the first step to correcting the issue. Acknowledge your slip, forgive yourself, and commit to moving forward with a clean slate. You could say, “I’ve been feeling bad about eating meat for awhile because I think it’s wrong. I also know it’s hard to change, so I’m not going to keep feeling bad about it.” Support can come in two ways. You could ask the people close to you to accept your beliefs and not challenge your actions, or you could ask them to help you stay accountable, depending on the situation. However, remember that you alone are responsible for your actions. For example, you may ask your family to stop offering you meat dishes and to avoid pressuring you to eat meat. Alternatively, you may ask a friend who is vegetarian to remind you why you stopped eating meat whenever you feel tempted. You may also ask people who care about you to help hold you accountable when you feel tempted. For example, you could text them when you're tempted, asking for reminders to stay on track. This eliminates the conflict in your mind. If your cognitive dissonance is caused by not living in accordance with your own deeply held convictions, acting on your beliefs is often the easiest way to resolve it. However, it can also be hard if your ideals are lofty. Start with a small step toward your ideals. Even incremental change can help resolve the tension inside yourself. For example, if you believe that eating animals is wrong, you could stop eating meat. If this is hard, try going vegetarian for 1 day a week, then slowly increase the number of veg days. It takes 66 days for new behaviors to become a habit, so stick with it! In some cases, you may find it difficult to live in accordance to your beliefs. There are many reasons for this, such as social pressure, personal desires, or conflicting ideals. In some cases, you may decide that it’s better to change your beliefs. For example, you may find it hard to stop eating meat because you enjoy it. In this case, you may decide it’s a good idea to work on changing your beliefs.", "You may be struggling with cognitive dissonance because you don’t want to accept that you were wrong. This is normal! It’s okay to change your mind, even about a deeply held belief. If you refuse to confront potentially wrong beliefs, then they will hurt you in the long run. It's better to work through them when you first encounter information that contradicts what you believe. Remind yourself that no one is perfect. You don’t have to be right all of the time. You may decide to change your beliefs when changing your actions is not successful. Which of your beliefs are you violating? Figure out what behaviors are causing you to feel conflicted, then trace them back to your thoughts. This helps you identify the beliefs that are causing you distress. For example, you may think that you need to lose weight but find it difficult to do so. Your conflict could be that you believe an extreme diet is necessary, yet continue to eat larger portions. The beliefs that are causing your conflict could be shaped by society or others in your life. When this happens, you may find it harder to take action on the beliefs. In other cases, they may be outweighed by your desire to do the behaviors that are in conflict with the belief. In the example above, you may think that you need to lose weight because you think it’s necessary to be accepted by others. Your diet may be hard to follow because the core belief is shaped by society, not you. Alternatively, you may decide that your diet is hard to follow because you have low energy on the diet, cannot enjoy shared meals with friends and family, and don’t want to give up your favorite foods. This helps you make informed choices about your beliefs and behaviors. In some cases, it may even give you the confidence to make a change. Alternatively, you may learn new information that supports how you already think. As an example, you may learn more about weight loss, optimal weight, and healthy living if you're worried about your weight. In some cases, people choose to resolve their cognitive dissonance by focusing only on evidence that supports their beliefs, even if it's not from trusted sources. This is caused confirmation bias and often leads to poor decisions since you aren't considering all of the facts. For example, you may believe that a particular herbal supplement can cure a condition, despite a lack of scientific proof. Reading only articles on blogs about the supposed benefits of the supplement will confirm your beliefs, even if they're incorrect. Reading the science on the supplement will help you choose a better treatment. This helps you challenge the original belief and reduce its value. The conflicting behavior becomes more valuable, allowing you to overcome the discomfort caused by the cognitive dissonance. For example, you could focus on the positive aspects of eating more than your restrictive diet allows, such as having more energy, having a good time with friends or family, and enjoying the foods you love. You don’t necessary need to eliminate the conflicting belief. Instead, identify it as lower than a belief that supports your behavior. You are then able to avoid feeling conflicted because the belief that supports your behavior is more important than the one that doesn’t. In the example above, you might embrace the body love campaign, as well as the idea of seizing the day. This will allow you to act on your desires to eat what you’d like and enjoy your time with friends without feeling bad about yourself. You can still acknowledge that society may encourage maintaining a low body weight. Think of your beliefs as balloons. Try to inflate the beliefs you want to take priority in your life, while the others slowly deflate. Some beliefs may never go away, but they won't be as important in your life as others are. It’s normal to disagree with others, but sometimes this can cause continuous conflict. If someone is frequently pressuring you, then you may need to step back from that relationship for your own mental health. You are entitled to your beliefs. For example, you may have a friend that constantly criticizes your food choices or puts you down. If they continue to act that way, you may decide to spend less time with them. If addressing your actions and beliefs on your own doesn't help, it's best to talk to a therapist. They can help you identify why you're experiencing cognitive dissonance, as well as ways to alleviate it. For example, you may have buried thoughts that you are not addressing. Your therapist can help you uncover these thoughts and work through them. You can find a therapist by visiting www.psychologytoday.com or searching online. Your healthcare provider may also be able to make a referral.", "When a decision is hard, it’s important to identify the reasons why you made it. A pro and con list is a simple way to do that. This allows you to apply quantitative reasoning to your decision by adding up the pros of each alternative and weighing them against the cons. It’s a good idea to make more than one pro and con list, especially if you’re struggling with a decision. For example, you may need to choose between 2 different vacation destinations, such as an island getaway or a trip to Paris. You can only choose 1, and either would be amazing. This helps you overcome the conflict of having to make a choice between two or more good options. Look for more positives to the alternative that you are choosing and add them to your list. Let’s say that you decided to go to Paris because you found out a friend would be going at the same time. Rewriting your pro and con list to highlight the pros of Paris will help you avoid the conflict of choosing not to go on the island vacation. In this case, you might add that you will get to spend time with your friend to the pros list. This will make that option seem less appealing in your mind, allowing you to avoid regrets about missing out on it. You will be able to see the option you chose as the clear best choice. For example, you might add that the island getaway could result in sunburn, might be ruined by tropical weather, and could get lonely without a friend around. This is called “spreading” your alternatives. In effect, you are making your chosen alternative more appealing than the other option(s), which reduces your desire to question the choice. This can help solidify that thought in yourself. Backup your choice by pointing out the pros behind the choice you made, firmly dismissing the other option(s). For example, you could tell a friend about your decision to go to Paris, highlighting the opportunity to make memories with your friend, finally see a city you’ve always dreamed of visiting, and avoiding the dangers of a tropical disturbance. Otherwise, you’ll reawaken your feelings of cognitive dissonance. It can take time to get used to accepting your decisions without regret, especially if you’re an anxious person. However, life is full of hard decisions, and focusing on the positives of what you chose can help. Keep your focus on the actions you're taking rather than ruminating on your decisions. If you do find yourself feeling discomfort or regret, work through the pro and con activity again to remind yourself that the alternative you chose is the right one. There’s no point in entertaining the choice you didn’t make, as you can’t go back in time. Instead, focus on the next decision you have to make." ], "summary": [ "Admit your failings. Ask for support, if necessary. Take action on your beliefs, if you can. Examine why you find it hard to live according to your beliefs, if you’re not.", "Accept that you will sometimes be wrong. Identify the conflict. Determine why the behavior you can’t change is important to you. Learn more about both sides of the conflict. Write down reasons why the behavior you want to stop is acceptable. Reframe your beliefs to support the behavior you want to keep. Avoid people who frequently challenge beliefs you don’t want to change. See a therapist if feelings of cognitive dissonance persist.", "Make a pro and con list. Focus on the pros for the alternative you are choosing. Enhance the cons for the alternative you didn’t choose. Explain to someone else why you chose the alternative you did. Avoid questioning the decision once it’s made." ] }

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

{ "section_name": [ "Using Your Smartphone", "Using a Proxy Website", "Creating a Proxy at Home", "Using a VPN" ], "document": [ "You must have a cellular plan that supports personal hotspots. This method will share your phone's cellular data connection with the computer you are using, allowing you to bypass the regular network. Click here for instructions on creating a hotspot on an iPhone. Click here for instructions on creating a hotspot on an Android phone. This is the easiest way to share your connection, though you can also turn your device into a wireless access point and connect via Wi-Fi. Click the Network icon in your System Tray (Windows) or menu bar (OS X) and select your phone. The computer will connect to the phone's network so that it can use the internet. Once the computer has connected to the phone's network, you can use your web browser to open Facebook. Since you're connecting through you're cellular data plan, you are safe to log into Facebook securely. When you load a webpage on your computer, it loads the desktop version, which typically requires much more data to be transferred than the mobile version of a website. This can become a problem if you have a low data cap or are close to using your monthly allowance. Click here for instructions on checking your data usage on iPhone. Click here for instructions on checking your data using on Android.", "A proxy website is a proxy server that is running a website interface. You visit the proxy website and enter in the address you want to access. The proxy server retrieves the information and then transfers it to your browser. Your network only sees the data being sent to and from the proxy website, and not to and from Facebook. Logging into Facebook using this method is not secure, and should only be used to view pages. If you want to log into your own account, or use any website where you need to log in securely, use one of the other methods in this article. There are lots of websites that list tons of proxy websites you can use, but these are typically blocked by your network administrator. You'll want to visit these listing sites at home so that you can see them. Popular listing sites include: Proxy.org Web-Proxy-List.co.uk Webproxylist.biz Network administrators are constantly adding new proxies to their block lists, and new proxy websites come out every day. You'll want a decent list of sites to try so that if one is blocked you can try the next. If the proxy website is blocked, try the next one on your list. Continue until you find a proxy site that is not blocked by your network administrator. There's a very good chance that using the proxy website will alert the network administrator, and you may find that same site blocked tomorrow. Proxy websites typically have a field that you can enter a website's address into. Type in facebook.com or paste in the address for a Facebook page and click the button to load the site. Once you've loaded the site in the proxy, you can start using it. Because the information is being displayed through the proxy in your browser, certain elements on the page may not load properly. This usually means that the layout won't look correct, or videos won't play.", "If you have a computer at home that you can leave on while you're at work or school, you can use it to create your own private proxy server. Since you're connecting to your own computer (which you trust), you can safely log into any website that requires a secure login. You can use this method to create a webpage that you can then access from the blocked network, or you can configure a portable browser to connect directly to the proxy server. Both will be covered here. This is by far the most secure method, should bypass most blocks, and won't cost you anything (other than electricity and internet costs for your home computer). This is a free, open-source web server program that is easy to install and configure. Click here for detailed instructions on installing XAMPP. This is a free, open-source proxy utility for your new webserver. You can download PHProxy from sourceforge.net/projects/poxy/. Extract the ZIP file that you downloaded and copy the folder to your \"www\" or \"htdocs\" folder in the XAMPP installation directory. This is all you need to do to install PHProxy. Test it out by opening your browser and visiting http://localhost/phproxy/. If the PHProxy page appears, you've placed the folder in the correct location. If you just let PHProxy server run after installing it, anyone will be able to connect to it and use it, which is bad news. You can use Apache's \".htaccess\" function to create a username and password that will be required to access PHProxy. Click here for detailed instructions on creating an .htaccess file. This is often the most complicated step, as it requires adjusting your router's settings, and the process varies from router to router. Ports control the flow of data into and out of your network. In order to connect to your server from another location, you'll need to open port 80 to allow incoming connections. Click here for detailed instructions on opening ports. You will need to know the IP address of your home computer when opening the port. This is the address that identifies your network on the internet, and you will use it to connect to your server from another location. You can quickly determine your public IP address by opening Google on your home computer and typing my ip. Now that everything is configured and you know your home network's public IP address, you can connect to your proxy through any web browser. Type http://homeIPaddress/phproxy, replacing homeIPaddress with your home network's public IP address. Enter your username and password that you specified in the .htaccess file. Once you load PHProxy in your browser, you can use it to access any blocked sites, including Facebook. Since you're connecting through your home computer, you can securely log in to any site that requires a username and password. You can configure a portable web browser to connect directly to your PHProxy server. This will allow you to use all of the browser functions without having to connect through the PHProxy website interface. A portable browser can be placed on a USB drive, which you can then plug into any computer to use. Download Firefox Portable from portableapps.com. Run the setup file and choose your USB drive as the installation location. Launch Firefox from your USB drive and click the Menu (☰) button. Select \"Options\" and then click the \"Advanced\" section. Click the Network tab and then click Settings... Select \"Manual proxy configuration\" and then enter your PHProxy information. Enter the PHProxy address into the \"HTTP Proxy\" field and make sure the Port is set to 80. Check the \"Use this proxy server for all protocols\" box. Run the portable Firefox on any computer to automatically connect directly to your PHProxy server.", "VPN services offer servers that you can connect to which you then process your network traffic. You connect directly to the VPN and all data is automatically encrypted, meaning your network only sees an encrypted connection to the VPN, not any of the sites you visit while connected. You'll need to be able to setup the VPN connection on your computer or mobile device in order to connect to it. This is fine for your own laptop or phone, but may be difficult or impossible on a computer that you don't own. You'll want to pick a reputable VPN service, as you are trusting them with your data. There are free VPN services, but as with any free service if you aren't paying for the product you are the product. The process for this varies depending on the operating system and type of device you are using. You likely won't be able to do this on any device that you do not own, as these functions are typically locked down. Click here for detailed instructions on connecting to a VPN for a variety of different devices. Connecting to a VPN affects all of the internet traffic on your device, including chat programs and video games. Once you are connected, you can open your web browser and browse to Facebook. Since you're connecting to a VPN, it may take a little longer than normal to load websites. As long as you trust your VPN provider, you can log into Facebook without having to worry about your account being compromised." ], "summary": [ "Enable the personal hotspot function on your smartphone. Connect your smartphone to the computer via USB. Select your phone from the computer's Network menu. Browse to Facebook on the computer. Monitor how much data you are using.", "Understand what a proxy website does. Find a list of proxy websites at home. Make a list of 15 proxies to try. Visit the first proxy site on your list on the blocked network. Enter the Facebook URL into the field. Browse Facebook.", "Understand the process. Download and install XAMPP on your home computer. Download and install PHProxy on your home computer. Password-protect your PHProxy server. Open Port 80 for your home computer. Find your home network's public IP address. Connect to your proxy server from another computer. Use a portable browser (optional).", "Sign up for a VPN service. Connect to your VPN service. Open Facebook in your web browser." ] }

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

{ "section_name": [ "Monitoring Serious Symptoms", "Treating a Mild Concussion Immediately", "Treating a Mild Concussion at Home" ], "document": [ "After someone hits their head, they or someone close to them needs to monitor for symptoms. They needs to know if they have a concussion. The most common symptoms of a concussion include: Headache or a sense of pressure in head Nausea or vomiting Dizziness or loss of balance Double or blurry vision Sensitivity to light or noise A sense of feeling sluggish, hazy, foggy, or groggy Confusion, or concentration or memory problems like amnesia of the event General sense of not feeling right Seeming dazed, stunned, confused, forgetful, and moving clumsily Loss of consciousness Slow to answer questions Mood, personality, or behavior changes Some concussions symptoms can be delayed. Symptoms can occur minutes, hours, or even days after the injury. A person should continue to watch for symptoms for a few days after the concussion. These include: Concentration or memory problems Irritability and other personality changes Sensitivity to light and noise Sleep disturbances, such as not being able to go to sleep, difficulty staying asleep, or not being able to wake up Psychological adjustment problems and depression Disorders of taste and smell In young children, it can be difficult to detect a concussion. In children, symptoms of a concussion include: A dazed or confused appearance Listlessness Easily tired Irritability Loss of balance and unsteady walking Excessive crying with nothing working to soothe the child Any change in eating or sleeping patterns A sudden lack of interest in favorite toys Some symptoms that occur after a concussion are red flags. Red flags are signs that someone should get immediate medical attention. These red flags include: Repeated vomiting Any loss of consciousness that lasts longer than 30 seconds A worsening headache Sudden changes in behavior, the ability to walk, like sudden stumbling, falling or dropping objects, or thinking ability Confusion or disorientation, like not recognizing people or surroundings Slurred speech or other changes in speech Seizures or uncontrolled tremors Vision or eye disturbances, like pupils of unequal sizes or very large, dilated pupils Dizziness that doesn't get any better Any symptoms that get worse Large bumps or bruises on the head (other than the forehead) in children, especially in infants under 12 months of age", ". If someone has a head injury, you should call 911 and have them checked out by medical professionals. Even minor concussions should be checked out by a doctor. If you choose not to call emergency services after a minor head wound, you still need to watch for severe symptoms. If you notice any of these symptoms, call 911 immediately: Vomiting Having pupils of unequal size Being dizzy, confused, or agitated Being unconscious Seeming drowsy Having neck pain Having slurred or difficult speech Having trouble walking Having seizures After a head injury, check the person. Look for loss of consciousness first. Then, check their mental awareness. Don't move them unless it's absolutely necessary. To check for mental awareness, ask the person their name, what day it is, how many fingers you're holding up, and if they remember what just happened. If they are unconscious, check their airways, breathing, and circulation to make sure they're breathing, and immediately call emergency services. After someone suffers a blow to the head, they need to rest. If the head wound isn't major, the person can sit up. Make sure they are in a comfortable position. Cover them with a blanket if one is available. If the head wound is severe, or you believe the person has neck or back damage, don't move them unless necessary. If the injury is not bleeding, apply ice to any swollen areas. Make sure not to put ice directly on the skin. Instead, place a cloth between the ice and the swollen area. You can use a bag of frozen vegetables if you don't have an ice pack or ice available. If the wound is bleeding, apply pressure to it to stop the bleeding. Use a towel, article of clothing, or other piece of cloth to staunch the bleeding. If at all possible, make sure the cloth is clean, but if you don't have access clean cloth, use the cleanest piece of cloth you can find. Don't press too hard; you want to stop the bleeding, but not cause any additional pain. Gently press the cloth to the wound. If at all possible, keep your hands away from the wound. Only touch the wound with the towel to avoid transferring bacteria into the wound. If you believe there is a serious injury, don't move the person's head or remove the debris from the head. Wait for emergency services to arrive. If the person loses consciousness while you wait for help, you will need to monitor their breathing and pulse. Watch for obvious signs of breathing (such as the rise and fall of their chest) or see if you can feel their breath on your skin by placing your hand near their nose and mouth. Check their pulse by placing your index and middle fingers against the groove in the neck, just beneath the jaw and to the right or left of the voice box or Adam's apple. If the person throws up, carefully turn them on their side, making sure their head and neck do not twist. Clear their mouth of debris so they do not choke on their vomit. If at any time the person stops breathing or has no pulse, begin CPR. Continue until emergency personnel arrive.", "Treating a mild concussion requires both physical and mental rest. That is the single most important thing a person can do to recover as quickly as possible. Physical rest means refraining from physical activity and exertion. A person should not get involved in any sports or any vigorous activity until their symptoms are gone or their physician clears them. Mental rest means not engaging in thinking, reading, using the computer, watching TV, texting, schoolwork, or any activities that require concentration. Do not drive or operate machinery or tools. In addition to resting while awake, a person with a concussion needs to get plenty of sleep at night. This is just as important as resting. Try to get at least seven to nine hours each night. When someone has a concussion, they should avoid mind-altering substances. Do not drink alcohol, and do not take any recreational drugs. If a person has headaches, they can take acetaminophen (Tylenol) for pain. Avoid ibuprofen (Advil, Motrin IB), aspirin, and Naproxen (Aleve). These pain relievers can increase internal bleeding. If someone has a bump or a bruise that hurts, use an ice pack. Don't place the ice pack directly on the person's skin. Wrap it in a towel, and hold it on the bump or bruise for 10 to 30 minutes. Repeat every two to four hours for the first 48 hours. If an ice pack is not available, a bag of frozen vegetables can be used. Ice packs can help with the inner headache as well. When someone has a concussion, they should not be alone for 48 hours after the injury. Someone needs to stay with them in case they start exhibiting serious symptoms." ], "summary": [ "Recognize the symptoms of a concussion. Monitor for delayed symptoms. Watch for symptoms in children. Monitor for red flags.", "Call emergency services Check the person over. Make the person rest. Apply ice. Apply pressure. Be prepared to administer first aid if necessary.", "Rest. Get plenty of sleep. Avoid mind-altering substances. Take pain reliever. Use an ice pack. Stay with someone for 48 hours." ] }

{ "section_name": [ "On Desktop", "On iPhone", "Confirm Before Sending on Android" ], "document": [ "Go to https://www.gmail.com in your computer's web browser. This will open your Gmail inbox if you're logged in. If you aren't logged into Gmail, enter your email address and password when prompted. If you aren't using the new version of Gmail, you'll need to turn on \"Undo Send\" by doing the following: Click {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/6\\/68\\/Android7settings.png\",\"bigUrl\":\"\\/images\\/thumb\\/6\\/68\\/Android7settings.png\\/30px-Android7settings.png\",\"smallWidth\":460,\"smallHeight\":460,\"bigWidth\":\"30\",\"bigHeight\":\"30\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>I edited this screenshot of an Android icon.\\n<\\/p><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"http:\\/\\/en.wikipedia.org\\/wiki\\/Fair_use\\\">Fair Use<\\/a><br>\\n<\\/p><\\/div>\"}. Click Settings in the drop-down menu. Check the \"Enable Undo Send\" box on the General tab. Select an amount of time during which you can undo an email from the \"Send cancellation period\" drop-down menu. Scroll down and click Save Changes. It's in the upper-left side of the Gmail inbox. On the classic version of Gmail, you'll click COMPOSE. Type your recipient's email address into the \"To\" text box, then press Tab ↹ and type in whatever you want your email's subject line to read. In the main text box, enter whatever message you want to use for your email. It's a blue button at the bottom of the window. Doing so will send your email. This message will appear in the lower-left side of the page (new Gmail) or at the top of the page (classic Gmail). By default, you'll have 5 seconds (new Gmail) or 10 seconds (classic Gmail) to recall your message. Once your email is recalled, it will reopen as a draft. You can edit or discard it from there. If you're using the new version of Gmail and you want more than 5 seconds to recall an email, do the following: Click {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/6\\/68\\/Android7settings.png\",\"bigUrl\":\"\\/images\\/thumb\\/6\\/68\\/Android7settings.png\\/30px-Android7settings.png\",\"smallWidth\":460,\"smallHeight\":460,\"bigWidth\":\"30\",\"bigHeight\":\"30\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>I edited this screenshot of an Android icon.\\n<\\/p><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"http:\\/\\/en.wikipedia.org\\/wiki\\/Fair_use\\\">Fair Use<\\/a><br>\\n<\\/p><\\/div>\"}. Click Settings. Click the \"Send cancellation period\" drop-down menu on the General tab. Select a time in seconds (e.g., 30) from the resulting drop-down menu. Scroll down and click Save Changes.", "Tap the Gmail app, which resembles a red \"M\" on a white background. This will open your Gmail inbox if you're logged in. If you aren't logged in, you'll need to enter your email address and password when prompted. Unfortunately, you cannot recall an email sent from Gmail on Android. It's the pencil icon in the bottom-right corner of the screen. A new email form will appear. In the \"To\" text box, type in the email address of the person to whom you want to send an email. Type your email's subject into the \"Subject\" text box, then type whatever you want in the email's body. It's in the upper-right corner of the screen. Doing so will send your email. This option will appear in the lower-right corner of the screen. You'll have five seconds to recall the email. Once your email is recalled, it will reopen as a draft. You can edit or discard it from there.", "Tap the Gmail app, which resembles a red \"M\" on a white background. This will open your Gmail inbox if you're logged in. If you aren't logged in, you'll need to enter your email address and password when prompted. It's in the top-left corner of the screen. Doing so prompts a pop-out menu. This option is at the bottom of the pop-out menu. The Settings menu will open. You'll find this on the Settings page. It's at the bottom of the page. This will ensure that any email you send will have to be confirmed before it leaves your inbox from now on, thus preventing you from accidentally sending an email. If you see a checkmark to the right of this option, it's already enabled." ], "summary": [ "Open Gmail. Enable the \"Undo Send\" feature if necessary. Click ＋ Compose. Enter a recipient and subject. Type in your email's message. Click Send. Click Undo when prompted. Review your unsent email. Change the amount of time you have before you can no longer recall an email.", "Open Gmail. Tap Compose . Enter your recipient's email address. Add a subject and body text. Tap the \"Send\" icon. Tap UNDO when prompted. Review your unsent email.", "Open Gmail. Tap ☰. Scroll down and tap Settings. Tap General settings. Scroll down and tap Confirm before sending." ] }

{ "section_name": [ "Being a Better Boyfriend", "Making Her Feel Special", "Bringing More Excitement to Your Relationship" ], "document": [ "If you want to be a better boyfriend to your girlfriend, then you have to work on being more of a gentleman. This doesn't mean you have to turn into Cary Grant or pick her up in a horse-drawn carriage, but it does mean that you should try to treat her with a bit more attention and respect. Open doors for her, whether she's getting into your car or walking into a restaurant. Pull out her chair before she sits down. Give her your coat if she's cold and avoid being overly vulgar in her presence. Don't worry: being a gentleman doesn't mean acting phony or over the top. Just treating your girlfriend with more care and attention will make her see that you're a true gentleman. Many boyfriends are notoriously bad at communicating their needs. If you want to be a better boyfriend, then you have to work on being able to honestly but kindly tell your girlfriend what you're feeling, how to have a conversation without getting angry, and how to learn to compromise instead of being upset when you don't get what you want. If you develop stronger communication skills, your relationship will flourish. When your girlfriend is upset, you should work on understanding what she's really angry about and try to address her concerns; if she's mad at you for being late for a date, for example, it may mean that she's mad because she feels like you don't put enough effort into the relationship. Timing is also important if you want to have a serious conversation. If you want to have a big talk with your girlfriend, try to pick a time when she won't be too tired or distracted to have the conversation. If you want to be a better boyfriend, then you have to make yourself more available to your girlfriend. This doesn't mean you should be free 24/7 and have to bend to her will at any given moment, but it does mean that you should make enough time to keep your relationship going strong, from time to weekly date nights to time to talk on the phone or watch a movie with her. If you're never around or always prefer hanging out with your buddies instead of her, she's likely to feel neglected. That said, it could be possible that she's losing that loving feeling because you're starting to feel too dependable, like you're always around. Make sure that you continue to have your own life, your solo time with your friends, and time to pursue your own hobbies and interests. Though you want to make time for her, you also want her to see that you're an interesting and dynamic person. While making time for your girlfriend is important, so is respecting her own time and space. Let her hang out with her girlfriends without being jealous or calling her every five minutes; avoid trying to do every single thing she likes, from running to volunteering, right along with her. Let her do her own thing and applaud her for it while knowing when she wants you to come along. You don't want her to feel smothered or like you don't like it when she takes two steps away from you. If you smother her, she'll feel like you don't trust her or have faith in the relationship. If you're comfortable enough to let her do her own thing or hang out with her friends, then she'll feel like you're confident with who you are what you two have. Her friends and family are important, and may be the key to her heart. Don't just brush them off or make superficial small talk without taking the time to really get to know them. Ask them how they are, share something about yourself, and show that you really care about them. Even if you're only doing it because you care about your girlfriend, it'll make a big difference, and they'll be more likely to sing your high praises when she talks about you. If your girlfriend invites you to hang out with her friends, you should accept from time to time, even if you don't have the greatest time ever. This will show her that you really do care and are making an effort.", "If you want to get your girlfriend's attention, then you have to make her see that you really do care about her. While superficial compliments about her appearance or compliments that are only calculated to make her like you won't get you very far, giving her a meaningful compliment at the right time can show her that you really care. If you're worried about getting her to love you more, then chances are it's because she's not feeling the love back, so let her know you care by telling her what makes her so special. You can compliment an impressive aspect of her personality. You can say something like, \"It's really awesome that you can strike up a conversation with almost anyone. How do you do that?\" Or, \"You're such a hard worker. I wish I could study for as long as you could.\" You should pay attention to her and notice when she's wearing something new or when she got a new haircut. Say, \"I love that new sweater on you. It really brings out your eyes,\" and she'll be impressed that you're paying attention. Another way to make your girlfriend feel special and to win her over is to do some favors for her to show her you care. This could mean bringing her lunch when she's had a busy day, giving her a ride when she needs it, or helping her clean up her place after a party. Just taking the time to make her life a little easier will make her appreciate you more. Of course, you don't want to be her puppy dog and make her think she can take advantage of you, but you should help her out when you can, provided she does the same for you. She may protest when you ask her if she needs help, but if you see that she really does need some help from you, you should help her out as much as you can. If you want to make your girlfriend feel special, then you can't just treat her like arm candy. You have to care about the things she cares about and want her to succeed. If she's really into soccer, you should go to her games when you can. If she's trying to find a new job, you can help her by setting up a mock interview. Let her see that you want her to do well and care about the things that matter to her, and she'll be touched by how thoughtful you are. If she's upset, you should be there to comfort her and to talk about it when she's ready to talk. Don't get frustrated with her when she's not in a good mood because she's had a personal disappointment. Cheer her on if she has a big day coming up. Wish her luck and tell her you'll be thinking of her. You don't want your girlfriend to get bored or to think you don't really care about her. As you open up to each other, you should ask her questions about her life, from asking about her childhood to her relationships with her friends and parents. You should also ask her about her goals for the future or about what she has coming up in the week. Show her that you care about who she is as a person and about how she's growing. Let her see that you're genuinely interested in who she is, and that you're not just asking to sound polite. Make eye contact and really give your full attention when she tells you about herself. Ask her to talk more about her hobbies and interests, even if you don't really know a lot about them. If you want her to see that you care, then you should check in with her at least once a day, whether you call or text her, to see how her day is going. Make her see that when you're not together, she's still on your mind, and she'll be touched. You can check in after you know she's had something important happen, whether it's a major exam or a soccer game. Let her see that you care about her even when you're miles apart. Of course, you shouldn't get obsessive and check in with her every five minutes, or that will be a major turn-off. And if she's out with her girlfriends, give her a break instead of checking in every chance you get, or she'll think that you're jealous and possessive. It's true that most guys don't love holding hands or major PDA. But that doesn't mean you can't show her some love and affection when you're together, whether you're putting your arm around her, stroking her hair, or putting a hand on her arm or knee when you're talking. Just a bit of physical affection can go a long way, showing her that you really like being around her. You may see that she's being distant because she feels like you don't care enough, and giving her some affection is a great way to change that. You don't have to hold hands all the time, but holding her hand every once in a while is a great way to let her know you care. If you're at the movies, give her hand a squeeze once or twice. You don't have to kiss in public, but giving her a kiss when you see her and when you say goodbye will make her see that you care. Most people could stand to brush up on their listening skills, and many boys aren't exactly known for being amazing listeners. The next time she talks to you, you should really absorb every word, put away all distractions, and look into her eyes. Don't interrupt her or try to solve her problems, and work on simply being there for her and taking the time to understand what she's telling you. This will make her see that you really do care about her. Once she's done talking, ask her more questions to see how she's feeling. If she's asking for advice, make sure you have all the facts before you give it to her. Put away your phone when she's trying to tell you something. You'll drive her crazy if you keep checking your phone when she's trying to have an important conversation.", "If you want to keep your love going strong, then you have to find new interests to pursue together. This could be watching every Hitchcock movie ever made, taking tennis lessons together, or getting into hiking. Whatever it is, you should find something that just the two of you can do together and which reminds you of your relationship. If you just keep on doing the same old things, the excitement is bound to fade. You can take a hip hop, karate, or art class together, if that's your thing. Of course, you shouldn't have to do anything you don't want to do. Though dinner and a movie is nice every once in a while, you should try to keep things exciting by mixing it up once in a while. Instead of going out to dinner, invite your girlfriend over and cook for her. Instead of seeing a movie, take a sunset hike and have a picnic. Have a date night on a random Tuesday instead of on the same old Friday night, just to get your blood flowing. Set up an appointment to rock climbing at a gym. Take a kickboxing class together. Doing a form of exercise together can be very sexy. Though spending time together is the best way to keep your relationship going strong, if your girlfriend is the only person you hang out with, things are bound to go south. Hang out with a group of mutual friends, each other's friends, or family from time to time, or even make an effort to make new friends together, so you never run out of things to do and always keep your relationship feeling fresh. Hanging out in groups as well as alone can help you appreciate each other on a whole new level. Even going on double dates can add a fun new layer to your relationship. Though it's great to plan a new thing to do together or to plan an exciting date night, there's something to be said for being spontaneous, too. If you're driving by a new restaurant that looks cool, you should stop by and see if they have an open table. If you're suddenly bored on a Saturday afternoon, go on a road trip or drive to the beach without planning every second of the day. Just having the option to up and run and do something completely unexpected can keep your relationship exciting. Is there something that you and your girlfriend have always said you've wanted to do, but you haven't had the chance to try it? What better time than now? Though it's important to show your girlfriend how much you care and to be open and honest with her, you shouldn't put all of your cards on the table unless you want her to get complacent. Don't pick up the phone the second she calls, have other plans in your social calendar, and don't smother her with your love while letting her know that you care. If you play hard to get and leave her to chase you, she'll be much more interested than if she knows she has you wrapped around her little finger. If she doesn't think you're 100% available whenever she wants to hang out with you, she'll cherish your time together more." ], "summary": [ "Be a gentleman. Improve your communication. Give her your time. Respect her independence. Be nice to her friends and family.", "Compliment her more. Do favors for her. Be supportive of her goals and interests. Ask her questions about her life. Check in to see how her day is going. Be affectionate. Take the time to really listen to her.", "Do new things together. Mix up your dates. Hang out with other people. Be spontaneous. Play hard to get." ] }

{ "section_name": [ "Making a Simple Pillow", "Sewing an Envelope Pillowcase", "Tying a No-Sew Pillow" ], "document": [ "Almost any fabric can work, but consider the purpose of the pillow you want. If you are going to be using it rest on at night, pick a fabric that feels good against your face. If your pillow will be decorative, pick a fabric that matches your other furniture. Soft cotton with a high thread count works well for pillows you'll be sleeping on. Brocade and other home decor fabrics work well for decorative pillows.", "You can use jut about any type of fabric you want to make a pillowcase. Some types of fabric work better than others depending on what you ill be using the pillow for, however. For example, a soft cotton with a high thread count will work best for a sleeping pillow. Brocade and home decor fabric would work better for decorative throw pillows. Measure the pillow insert first, then cut a piece of fabric according to that measurement. This will make the front of your pillow. You will be making the pillowcase a little smaller than the pillow form itself. This will give you a nice, full pillow. Each piece needs to be the same width as the pillow, but only half the height, plus an additional 5 inches (12.7 centimeters). This will create an overlap while accounting for hems and seam allowances. Alternatively, you can make the pieces the same width and two-thirds of the height. The back piece can be the same color and pattern as your front piece, or they can be different. If you used thick or bulky fabric, snip off the corners as close to the stitching as you can. If your fabric is prone to fraying, serge or zigzag stitch the raw edges.", "You will be cutting two pieces of fabric, one for the front of the pillow, and one for the back. You can use the same color and pattern for each piece, or you can use coordinating ones. Make sure that you use the same type of fabric, however!" ], "summary": [ "Choose your fabric.", "Pick your fabric. Cut a piece of fabric that is the same size as your pillow form. Cut two smaller pieces of fabric for the back of the pillow. Finish the inside of the pillowcase, if needed.", "Get some non-fraying fabric, such as fleece or flannel." ] }

{ "section_name": [ "Preventing the Spots", "Treating the Spots", "Dealing With Sunburn and Sun Poisoning" ], "document": [ "This can also help to treat the aftermath sun spotting that may have already occurred. Sun poisoning symptoms usually go away on their own within 7-10 days, but the best method of defense is to avoid getting sun poisoning to begin with and actively protect yourself from the sun’s damaging rays. UV rays are at their most intense between 10AM and 4PM, so trying to avoid the sun through these hours will be especially important. Dermatologists recommend using “broad-spectrum” sunscreens of at least SPF 30. Broad-spectrum sunscreens block out both UVA and UVB rays. Make sure you apply it at least 15-30 minutes prior to sun exposure. A sunburn can occur after spending only 15 minutes in the sun, so applying sunscreen before going outside into the sun is especially important when being proactive with your sun protection. These white spots are not completely fixable, as the pigment is gone from the skin. Your best plan of action is to prevent the light spots from spreading, which means protecting your skin before more sun exposure. This includes things like hats and sunglasses. The more skin you have covered, the less likely you are to expose yourself to the sun’s harmful rays. You might not know it, but the sun can be very damaging to your eyes. Around 20% of all cases of cataracts can be directly related to UV exposure and damage. The sun can also cause macular degeneration, which is one of the foremost causes of blindness in the US. If you are taking any medications, you will want to check out the literature that came along with them from the pharmacy. Some drugs are known to cause further sensitivity to UVA/UVB rays, which could put you at more risk for sun poisoning if you don’t protect your skin. Some of these medications include some types of antidepressants, some antibiotics, some acne medications, and even some diuretics. These are only a few examples, so be sure to check yours specifically. If you no longer have the literature that came along with your prescriptions and medications, ask your doctor or pharmacist.", "Make sure you use the oil, not lotion. Apply the oil to your skin morning and night. Because Vitamin E oil is so easily absorbed by the epidermis layer of your skin, it works well to treat any UV damage. Keep up the treatments during your first year's sunny outings. It will cure any residual spots (under the skin) you didn't see, and protect you in the future. These ingredients can help treat the fungus called tinea versicolor, which is often the cause for white sun spots on the skin. Tinea versicolor is fungus that actually acts as a sunscreen in your skin, and prolonged sun exposure can make this fungus more visible. But don’t worry—everyone has naturally occurring yeast in their skin, so this fungus is very common. Selenium is found in many dandruff shampoos, and you can often get sulfur creams from a dermatologist for a low cost. Put some of this on your skin for 5-10 minutes, then rinse. Tinea versicolor is a skin infection that causes the skin to change color. It commonly occurs in people who live in warm and humid climates. It does not spread from person to person and it is not contagious. Since these spots are mostly caused by a yeast in the skin, a simple anti-fungal cream (like one for athlete’s foot or jock itch) sometimes does the trick to minimize the yeast itself and, in turn, the white spots. You might also try adding a hydrocortisone cream (1%) to the anti-fungal cream. This has proven more effective for some people using this method. If this does not work then consult your doctor he may be able to give you a stronger cortisone cream or even a shampoo. Since these spots simply lack pigment, applying artificial pigment could help blend them in with the rest of your skin. Try applying sunless tanning cream with a Q-Tip to the spots for better precision. A procedure called Intense Pulsed Light, or a Photofacial, can be used to treat not just the white spots, but the entire area of sun damaged skin and allow for a more even skin tone. If you do not have a dermatologist, contact your primary care provider for a referral to one in your area.", "As with any sunburn, it is vital that you stay hydrated. Drink water and/or sports drinks to replenish lost electrolytes. Signs of dehydration include dry mouth, feeling sleepy or dizzy, not having to urinate as frequently, and headache. Children can become dehydrated even easier than adults, so if your child is displaying these symptoms, make sure you talk to a doctor. Drink at least 8 eight ounces of water every day, and drink even more when you are out in the sun. Also, watch out for heat exhaustion. The white spots that show up after sunburn are sometimes guttate hypomelanosis, which is completely harmless and simply a discoloration in the skin believed to be caused by sun damage. This usually occurs in middle aged and older individuals. Although treatment is not usually necessary, some treatments are as follows: topical calcineurin inhibitors, fractional carbon dioxide laser, phenol, and cryotherapy. A doctor can prescribe topical steroids or other medications that may eventually make the spots look better. You might be surprised to learn how many common household items can be used to soothe a pesky sunburn. Cooked and cooled oatmeal, yogurt, and tea bags soaked in cold water can all be applied to the sunburned skin to create soothing effects. Coconut oil applied directly to the burned skin can help soothe and heal the burn." ], "summary": [ "Stay out of the sun! Wear sunscreen daily. Wear protective clothing. Check your medications.", "Use Vitamin E Oil. Use creams that contain sulfur or selenium. Try an anti-fungal cream. Apply sunless tanner to the white spots. Go to a dermatologist.", "Stay hydrated. See your doctor. Use at-home remedies." ] }

{ "section_name": [ "Choosing a Parakeet", "Preparing the Cage", "Providing Daily Care for Your Parakeet" ], "document": [ "Look into Alexandrine Parakeets, Indian Ringneck Parakeets, Black-tailed Parakeet or anything else available where you live. Budgerigars, or Budgies, originate from Australia so they are likely to be a cost-effective choice for Australian's wanting to have a pet parakeet. Other parakeet species come from South America, Africa and parts of Asia but can be successfully kept as pets with the correct environment and equipment. (like toys) Just as with getting other types of pets, you want to make sure you’re purchasing from a reputable breeder. Check for online reviews to get extra feedback. Ask to view the breeder's other birds and check they are kept in clean airy conditions, have plenty of space, and seem calm and well cared for. Make sure the birds aren't overcrowded on the perches, and check to see that they are being fed clean, quality food, including fresh fruits and veggies. Also make sure that there is a cuttlebone or mineral block in the cage. These are vital to a birds diet. Check that there is no crusting around the cere (the spectacles above the beak) and that the vent is clean. The vent refers to the spot from where the bird defecates, and a dirty vent is a sign of digestive problems. Avoid birds that seem lethargic and don’t move from the bottom of the cage. Make sure the birds look content, vigorous, and in optimal health. You may need to visit at different times during the day, as parakeets take naps and look drowsy at times during normal waking hours. Parakeets are sociable birds and enjoy being kept in pairs or groups. If you purchase a single bird, you need to be able to spend time with the bird every day to satisfy her need for company. If you do decide to get multiple birds, make sure only to cage parakeets together and not with other types of birds. Even if your parakeet looks healthy, they often don’t show symptoms until they are very ill, so you should have your new parakeet looked at by a vet very shortly after getting it. The vet will likely test for psittacosis, which is a dangerous bacteria that can be passed to you and your family. The vet will also test for internal and external parasites, yeast, Macrorhabdus fungus, and certain other kinds of bacteria.", "The size of the cage should measure at least 18 x 24 x 24 inches, but purchase the largest cage you can. Prioritize the horizontal measurements because parakeets fly horizontally rather than upward. The cage should be made of stainless steel. Unfortunately, many other metals such as zinc, brass, or lead can be toxic to parakeets, and you should never use a rusted cage or one with chipping paint. Never buy a circular cage, because they do not provide enough flight space, and a parakeets' little feet could easily be injured by the tapering bars near the top of the cage. Parakeets love to climb, so you should select a cage with horizontal bars, allowing him to grip on and shimmy upwards. The bars should be less than half an inch apart. Otherwise, there is a risk the bird will get his head stuck between them. Line the floor of the cage with paper towels or copy paper, both of which are better choices than a newspaper. When this is soiled with droppings, throw it away and reline the cage with clean paper. You will need a food bowl and a water drinker. You can mount each to the bars of the cage away from the bottom, which keeps them from getting knocked over or from having the bird contaminate them with waste. If you cage multiple parakeets together, provide a separate food bowl for each, so the dominant bird cannot fight the others away from the food. The ideal choice for perches is branches of natural orchard wood. Ideally, choose a branch diameter large enough that the bird’s toes do not curl around and overlap each other. This will likely be around 3/8” in diameter. Orchard wood such as apple, plum, pear, or cherry is safe for the parakeet to peck at it, and it has a naturally abrasive action which helps keeps his nails trim. The wooden doweling perches provided with most cages are poorly designed for birds. The diameter of the doweling is too narrow for a bird to grip comfortably, and they do not wear the claws down. Parakeets have lively, inquiring minds and need plenty of mental stimulation. Put a selection of toys in the cage, so he has something to play with. Toys that parakeets particularly enjoy have mirrors, bells, or ladders to climb up and down. Toys are needed to keep the bird healthy and entertained. Boredom can lead to screaming. This ensures that the bird has proper company. Parakeets feel safe with they have an area to retreat to, so putting the cage against a wall is a good idea (rather than the bird feeling exposed on all sides). Avoid putting the cage beside a window or door, where it might be in danger of direct sunlight or drafts because they are very sensitive to temperature. Bird cages should never be allowed in the kitchen. The fumes from some cooking oils—and even from the finish on some frying pans—are toxic to parakeets and can make the bird very ill. Changing out the paper at the bottom of the cage isn’t enough on its own. Clean the cage bars with soap and water regularly, particularly after you've clipped food to the bars.", "Though seeds are a very common diet for parakeets in the wild, they are also a source of bacterial infection and can easily lower the health and lifespan of your bird. Bacteria can build up and overwhelm your bird over time. Consider converting your parakeet’s diet to roughly 60-70% pellets. Birds adapt to pellets at various rates, and initially may reject them, perhaps vigorously. However, about 90% of parakeets will convert within two weeks using the following plan: Give birds seed for only one hour in the morning and one hour at night. The rest of the time they have to snack on pellets. Generally, the 10% of parakeets that don't switch in two weeks will switch after a short period of reverting to a seed diet. As well as the seeds, feed a variety of fresh fruit and vegetables such as kale, beets, peas, carrots, parsley, cooked yams, sliced apple, mandarin oranges, citrus, and the like. If you vary what you offer the bird—never give the same fresh food two days in a row—this avoids any dietary overloads that might be associated by feeding an excessive amount of one food. Try clipping pieces of apple or carrot to the bars at which your bird can peck. For larger fruits and veggies, you can also chop them up in a food processor to food in your bird’s food bowl. Most fresh foods are safe for parakeets EXCEPT for avocados, eggplants, apple pips, rhubarb, tomato plant leaves, and potato plant leaves. You should also never give your parakeet caffeine, chocolate, or alcohol. Let the bird get used to you and the surroundings, doing nothing but maintaining his food/water and cage, before trying to train the bird to perch on your finger. Millet sprigs or \"sprays\" are a favorite treat but don't feed too much of it (about 1/2\" per day), as it is fattening like junk food. Avoid sweets or excess oats, both of which are fattening. Millet sprays are also one of the best ways to train the parakeet to perch on your finger. Parakeets need company so be prepared to spend at least ninety minutes a day—though not necessarily all at once—chatting to your bird or interacting. Parakeets can be clicker trained as well, which is a fun way of stimulating the bird mentally and encouraging her to bond with you. Without regular and sufficient attention, parakeets will lose interest in human interaction. A pair will tend to bond with one another (regardless of sex) and ignore humans, but through interaction, you can be considered part of the flock. A way to interact with your bird is to sing together, give it baths and if it seems to be rapidly dropping a mobile toy, pick it up. There is a chance it is trying to play a game with you. Sometimes parakeets get lonely. A good way to get them happy again is to talk to them. To get them to climb up on your finger, push a little bit on their stomach, and say, \"Step up.\" By continuously saying that, they will start to say it by themselves, and will \"step up\" whenever they say it, which will usually be when they come to a stair/ledge. Although the bird can fly in the cage, it is a good idea to let the bird out once a day for free flight. Obviously, be alert for hazards and close windows and doors, extinguish candles, and that sort of thing. Again, clicker training can come in handy to test your bird a command when it’s time to return to the cage. Many things you might not immediately consider can be dangerous to parakeets. Before allowing your bird out of the cage, remember not just to close windows, but also: put away potentially dangerous shiny objects such as knives in the kitchen, turn off all fans, keep them off the floor around children and other pets, etc. The safer you can make the environment, the better. Parakeets will sleep approximately ten hours a day, mostly at night, but they can nap during the day as well. When your parakeet is asleep, try not to make too much noise, though music or the television at low volumes is still okay. At night, parakeets like the security of being covered, so drape a towel or pillowcase over the cage. Parakeets are sensitive to large swings in temperature. They do well with average household temperatures, but always make sure their cage has a shady spot where they can retreat and try not to let indoor temperatures exceed 80°F (27°C). Do not place the cage in direct sunlight. Parakeets are a lot of work, but you will find them an affectionate and funny companion. Most will talk and how much they learn is really up to you. Be prepared to do some daily care and maintenance, as well as giving them attention and playtime, or consider getting another hobby." ], "summary": [ "Decide if you want to go classic Budgerigar Parakeet or choose any of the 100 odd types of parakeet. Choose a reputable breeder. Look for a bright-eyed and lively parakeet. Consider keeping parakeets in pairs. Take your new parakeet to the vet.", "Purchase a proper-sized cage. Choose a stainless steel or some kind of non-galvanized cage. Choose a cage with horizontal bars. Line the cage for proper hygiene. Attach a food bowl and water drinker. Furnish the cage with a perch. Provide toys in the cage. Find a spot for the cage in a room where you spend a lot of time. Clean the entire cage.", "Provide a diet primarily of pellets. Supplement your parakeet’s diet with seed mixes, fresh fruit, and vegetables. Change the food and water daily. Offer treats. Socialize with your parakeet. Give your parakeet time out of the cage. Provide proper sleeping conditions. Keep a proper temperature. Be conscientious." ] }

{ "section_name": [ "Frying Country Ham and Center Cut Slices", "Roasting Spiral Cut Ham", "Baking Ham Steaks", "Frying a Ham Steak" ], "document": [ "Place the ham slice down on a cutting board. Use a sharp knife and small cuts to trim the skin away from the edges of the ham. Leave the fat behind; you will use this to help you cook the ham. Remove saltiness from country ham by soaking it in water for 6 to 8 hours. You can also simmer it in 1 to 2 cups (240 to 475 milliliters) of hot water for 1 to 2 minutes. Place a paper towel on top of the ham, and gently pat it to soak up any excess moisture. Flip the ham slice over, and pat the back with another paper towel. Place a pan large enough to fit a ham slice on the stove, and turn the heat up to medium-high. Wait for the pan to get hot enough to sizzle a drop of water. If your ham slice is lean and has little to no fat on it, add some oil to the pan before you start to heat it. You can add more slices of ham if the pan is large enough; make sure that there is space between each ham slice, otherwise they will not cook evenly. leave about 1⁄2 to 1 inch (1.3 to 2.5 cm) of space between each slice. How long this takes depends on how thick the ham was cut. Use the fat on the ham as a guide: the ham is ready when the fat turns clear. Do not overcook the ham, otherwise it will turn out too dry and tough. Slide the ham off of the pan and onto a cutting board. Use a fork to hold the ham steady as you trim the fat off with a knife. Serve the ham while it is still hot.", "Ensure that the rack is in the middle of the oven. Pour the brown sugar into a bowl. Add the honey, orange zest, orange juice, pumpkin pie spice, and nutmeg. Add some salt and pepper to taste, then stir everything together. Use fresh nutmeg. Scrape it against a rasp grater, or any fine grater. Tear off a large enough sheet of aluminum foil to completely cover the ham. Place the foil on top of a flat surface, then set the ham on top. Make sure that the ham is face down on the cut side of the last slice. How many sprigs of thyme you use depends on how many slices are cut into your ham. Plan on using about 10 to 12 sprigs of thyme for a 6 to 7-pound (2.7 to 3.2-kilogram) bone-in half spiral ham. Remember, tuck the sprigs between every other slice, not every slice. Make sure that you pour the glaze evenly over the slice and allow it to sink in between the slices. Set the rest of the glaze aside for later, then wrap the aluminum foil tightly around the ham. Fill a roasting pan with about 1 inch (2.5 cm) of water. Set a wire rack into the pan, then place the foil-wrapped ham on top. in the oven until it reaches 140 °F (60 °C) inside. How long this takes depends on the size of the ham. Stick a meat thermometer into the ham after about 2 hours. If it reads 140 °F (60 °C), the ham is ready. If it reads below 140 °F (60 °C), the ham needs to be cooked longer. In general, it will take about 20 minutes per pound (454 grams) for the ham to cook. Pour the rest of the glaze into a small saucepan. Bring it to a simmer over medium heat, whisking often. As soon as the bubbles appear, take the glaze off of the stove and allow it to rest. The glaze will rest during the next step. As soon as you finish cooking the glaze, turn the oven up to 400 °F (204 °C). During the time it takes for the oven to heat up, the glaze will rest and thicken. Carefully take the ham out of the oven. Use tongs to peel back the foil enough to expose the top of the ham; leave the bottom and sides covered. Pour the thickened glaze over the top of the ham. Carefully place the ham back into the oven; do not wrap it back up in foil. Allow it to roast for 15 more minutes, then turn the oven off. Keep the ham in the oven with the heat turned off for about 20 to 30 minutes. Once the time is up, take the ham out of the oven. Finish slicing it all the way through, then serve it. You can discard the sprigs, or leave them as a garnish. ", "Make sure that the rack is placed in the center. Pour the water into a baking dish big enough to fit both ham steaks. Add the brown sugar, Worcestershire sauce, and 5 whole cloves. Stir everything together until combined; the sugar needs to be dissolved. Make sure that the ham steaks are not touching when placed into the dish. Check the size before preparing the sauce. Arrange the ham steaks in the baking dish. Use a spoon to scoop up the sauce and pour it over the ham steaks. If the ham steaks are not covered, transfer everything into a smaller baking dish; you can also just add more water. If you are using a smaller baking dish, make sure that the ham steaks are not touching. They are ready when they become tender. There is no need to turn the ham because you are not roasting it; the ham is covered by water. Use tongs to remove the ham from the baking dish. Place the ham steaks on a platter and serve them.", "Heat a large skillet over medium heat. Once it is hot enough to sizzle water, add the ham steak. Cook the steak for 3 to 4 minutes on each side, turning once. Use tongs the remove the ham from the skillet and transfer it to a plate. Drain the fat from the skillet into a can. Dispose of the fat in the trash or save it for cooking. Add the butter to the pan and allow it to melt over medium heat. Stir in the sugar. If the butter starts to splatter, reduce the heat to medium-low or low. Place the ham steak back into the pan and reduce the heat to medium-low. Allow the ham to cook for 10 minutes, turning often. It is ready when it is heated through and the sugar has dissolved. Use tongs to transfer the ham from the skillet to a plate. Pour the melted sugar-butter over the ham, or save it for another recipe. Serve the ham while it is still hot." ], "summary": [ "Trim the skin off of the slice. Pat the slice dry with a paper towel. Heat a pan over medium heat. Add the ham slice to the pan. Fry the ham, turning it often, until both sides are browned. Trim the fat off of the ham before serving it.", "Preheat your oven to 325 °F (163 °C). Mix together the glaze ingredients. Set the ham on a large sheet of aluminum foil. Tuck a sprig of thyme between every other slice. Cover the ham with glaze, then wrap it up tightly. Place the ham on a wire rack in a roasting pan filled with water. Roast the ham Heat the rest of the glaze. Increase the oven to 400 °F (204 °C) while the glaze rests. Pour the rest of the glaze over the ham. Roast the ham, uncovered, for 15 more minutes. Allow the ham to rest before cutting and serving it. Finished.", "Preheat your oven to 375 °F (191 °C). Mix the sauce ingredients in a baking dish. Place the ham steaks into the baking dish and coat them with the sauce. Bake the ham steaks in the oven for about 35 to 45 minutes. Serve the ham while it is still hot.", "Brown the ham steak in a large skillet. Remove the ham and drain the skillet. Melt the butter and brown sugar in the skillet. Add the ham and cook for another 10 minutes. Serve the ham immediately." ] }

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

{ "section_name": [ "Protecting Your Personal Information Online", "Protecting Your Personal Information Offline" ], "document": [ "This is one of the most common mistakes people make. Do not share every personal detail about you on these kinds of sites. For example, when you get your first credit card, don’t get too excited and post a photo of your credit card on Facebook or Twitter. Once people get a hold of your valuable information through social networking sites, they are free to use it anyway they like. Your personal computer holds very important and personal data about you. When you connect it to an unsecure public Internet connection, like a cafe Wi-Fi, people can easily hack into your computer and steal any information stored on it. There are times when you’ll get an e-mail from someone pretending to be someone you know, and then ask questions either about your bank information, addresses, or details about other people. When this happens, do not give out any information as these people are probably impersonators preying on unsuspecting people. Phishing sites copy other legitimate websites, such as banks, online shops, and more, and deliberately name their website addresses closely similar to the original site. When people make mistakes in typing the web addresses, they won’t notice the mistake and continue to enter their login information and other details , not knowing that they are on the wrong site and that they've just given away valuable personal and account information. Malicious programs such as spywares track everything you do on your computer, from websites you visit even up to keyboard buttons you press. Download and install reliable antivirus software to keep your computer clean and secure. {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/a\\/a8\\/Protect-Personal-Information-Step-5Bullet1.jpg\\/v4-459px-Protect-Personal-Information-Step-5Bullet1.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/a\\/a8\\/Protect-Personal-Information-Step-5Bullet1.jpg\\/aid4657430-v4-728px-Protect-Personal-Information-Step-5Bullet1.jpg\",\"smallWidth\":460,\"smallHeight\":334,\"bigWidth\":\"728\",\"bigHeight\":\"529\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/creativecommons.org\\/licenses\\/by-nc-sa\\/3.0\\/\\\">Creative Commons<\\/a><br>\\n<\\/p><p><br \\/>\\n<\\/p><\\/div>\"}", "Most people save details like bank accounts, login information for different accounts, and even personal pictures on their mobile phones and laptops. When these devices are lost or stolen, all your personal information gets compromised. If you can’t avoid saving personal information on your gadgets, then you could at least try to encrypt your devices by adding security measures such as passwords. This way, in the event your device gets lost, it won’t be easy for anyone to just open it up and steal data. Secure media storages, such as DVD/CDs, flash drives, and external/internal hard disks, that you use to store your personal information. Put it in a secure location, away from places where people might pick it up. Even if it isn’t in digital form, paper documents can also be stolen without you knowing it. Cameras now have high resolutions that it can copy these documents in a flash. You can keep these documents inside personal vaults or have it stored inside a personal safety deposit box in banks. When you’re through with a particular document, such as expired IDs and forms, dispose of them properly to avoid other people reusing it. You can burn these documents or use shredding machines. {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/b\\/b0\\/Protect-Personal-Information-Step-10Bullet1.jpg\\/v4-459px-Protect-Personal-Information-Step-10Bullet1.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/b\\/b0\\/Protect-Personal-Information-Step-10Bullet1.jpg\\/aid4657430-v4-728px-Protect-Personal-Information-Step-10Bullet1.jpg\",\"smallWidth\":460,\"smallHeight\":334,\"bigWidth\":\"728\",\"bigHeight\":\"529\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/creativecommons.org\\/licenses\\/by-nc-sa\\/3.0\\/\\\">Creative Commons<\\/a><br>\\n<\\/p><p><br \\/>\\n<\\/p><\\/div>\"} For digital storages, make sure you wipe out its contents before you dispose it. {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/a\\/aa\\/Protect-Personal-Information-Step-10Bullet2.jpg\\/v4-459px-Protect-Personal-Information-Step-10Bullet2.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/a\\/aa\\/Protect-Personal-Information-Step-10Bullet2.jpg\\/aid4657430-v4-728px-Protect-Personal-Information-Step-10Bullet2.jpg\",\"smallWidth\":460,\"smallHeight\":334,\"bigWidth\":\"728\",\"bigHeight\":\"529\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/creativecommons.org\\/licenses\\/by-nc-sa\\/3.0\\/\\\">Creative Commons<\\/a><br>\\n<\\/p><p><br \\/>\\n<\\/p><\\/div>\"}" ], "summary": [ "Do not share personal information on social networking sites. Avoid connecting your computer to any public Internet connection, especially when you’re doing any monetary transaction. Do not give away personal information to anyone on the Internet, and be aware of impostors. Be careful of phishing sites. Always scan your computer or personal devices for any possible malware infections.", "Do not store personal information on devices that can be stolen or lost. Encrypt your electronic devices. Take care of your media storage. Keep paper files and documents in a safe place. Dispose personal documents properly." ] }

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

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

{ "section_name": [ "Creating Your Video", "Selecting Music", "Editing Your Video" ], "document": [ "Point your phone toward anything that you want to film. You can flip the camera around by tapping the circling arrows in the upper-right side of the screen. Press and hold the video camera circle at the bottom of the screen for as long as you want to film. Alternatively, tap the button if it has a circle around it. Releasing this option or pressing the stop button will pause your recording, which adds a cut to the final project. Tap the stopwatch icon on the right side of the screen, choose when you want the recording to stop, then tap Start Countdown. The camera will count down from 3 then start recording until you reach the desired part of the audio. Once it does, you'll be able to film without holding down the video camera circle. You can return to normal filming at any time by tapping the \"Stop\" icon at the bottom of the screen. You can enhance your video by using the following options: Beauty effect — Tap the wand-shaped icon to apply the \"beauty\" effect, which smooths out complexions and brightens the picture. Color filters — Tap on the filter button on the right recording interface and choose the desired color filter. You can also swipe between them. Lenses — Tap the button on the bottom-left corner of the screen, then select a lens to use with a face in the frame. Lenses use facial recognition features to apply a mask or theme to a person's face. Speed control — Used to control the speed of the video. You can toggle the controls above the record button on or off, but your last speed setting will be remembered. Your video must be at least 3 seconds long, but it can't be longer than 15 seconds if you have music. As long as you have music selected, your video will automatically cut off at the 15-second mark. If you want to re-shoot the project, you can do so by tapping the X in the upper-left corner of the screen and then tapping Reshoot, or you can delete the current project entirely by tapping X and then tapping Exit in the menu. You can also tap on the delete button in the bottom right corner to delete only the last segment recorded. Tap the checkmark icon in the bottom-right corner of the screen to save your video and open the editing page.", "Tap the TikTok app icon, which resembles a music note. This will open your TikTok home page if you're logged into your account. You will have to log into (or create) a TikTok account to create a video. If you haven't yet downloaded TikTok for your iPhone or Android, you can do so by using either the App Store (iPhone) or the Google Play Store (Android). Click here to be taken directly to TikTok's website, then choose \"App Store\" or \"Google Play\" depending on the device. It's at the bottom of the TikTok home page. Doing so brings up the filming interface. The Music menu will open. If it's the first time you're using TikTok, you may have to give the app permission to use your microphone and camera. You can choose music from TikTok's built-in library. Hit a song to preview it, and then hit Shoot with this sound to select it. By default, music from your library will start at the beginning. You can change the point at which your song starts by doing the following: Tap the scissors-shaped \"Cut\" icon on the right side of the screen. Scroll right to the point at which you want your song to begin. The app will tell you \"Beginning shooting from (time in seconds).\" Tap the checkmark icon to save your changes.", "If you want to change the song that you used, tap the record-shaped icon in the upper-right side of the screen, then select the song that you want to use from the Music menu. If you shot your video first, you will choose the music for it here to replace the original sound recorded during the video. Start point — Tap the scissors icon, scroll to the proper place in the song, and tap the checkmark icon. This will change the song's start point. Volume — Tap the sliders icon to the right of the scissors icon, then drag the slider right to change the song's volume. If you want to change the color/visual presentation of your whole video with a filter, you can do so by tapping the three colored circles, tapping a filter at the bottom of the screen. Tapping a filter will preview it on your video. Tap anywhere on the video screen to exit the filter menu and use the current filter. . You can add text stickers or photo stickers by tapping on \"Text\" or \"Stickers\" or their pictograms, respectively. To add a text sticker, tap on \"Text\", then type in the text to add. You can customize the font and the color of the text. To add a photo sticker, tap on \"Stickers\", then choose the appropriate sticker from \"Stickers\" or \"Emoji\". You can move and rotate most stickers around the video and customize the duration of the sticker. You can also remove stickers by tapping the \"X\" or by dragging the sticker to the trash labeled \"Delete\". Tap the red Next in the bottom-right corner of the screen to do so. This will take you to the \"Share\" page. Turn on or off comments, turn on or off duetting and reacting, and choose who can view your video. Public videos can be viewed and shared by anyone. Friends-only videos can only be viewed by people that are following you back. Private videos can only be viewed by yourself. It's a red button in the bottom-right corner of the screen. Doing so will publish your video on TikTok. If you want to share the video on Instagram, on Facebook, and/or to your camera roll, tap on the buttons above \"Save to Drafts\". You can also choose to save your video to your device by tapping Save to Drafts in the bottom-left corner of the screen." ], "summary": [ "Aim the camera at a subject. Film a clip. Film hands-free. Add effects to your video. Record between 3 and 15 seconds of video. Delete your project if you need to start over. Proceed to the editing screen.", "Open TikTok. Tap ＋ to start recording a video. Tap Pick a Sound at the top of the screen. Select your music. Select your music's starting point.", "Select a different song for your video. Adjust your video's audio. Add a color filter. Add stickers Proceed on to post your video. Change the privacy settings associated with the video. Tap Post." ] }

{ "section_name": [ "Considering Mediation", "Preparing for Your Case", "Preserving Other Evidence", "Hiring a Lawyer", "Documenting the Fall" ], "document": [ "There are out of court programs to help parties settle disputes. One of these programs is called mediation. Talk with your attorney and discuss whether mediation may be a good fit for you. Mediation is the attempt to settle a legal dispute through active participation of a third party (the mediator) who works to find areas of agreement between the parties. A mediator seeks to make opposing parties agree on a fair settlement. The mediator will listen to each party’s views on the case, and can point out strengths and weaknesses in each side of the case. The mediation process is more informal than a trial, which can make people more comfortable. Sometimes having an outsider look at the case allows the parties to see the issues more clearly. In a mediation session, you might speak with the mediator alone, with your attorney, or with the other side and their attorneys (along with your attorney). To find a mediator, call your local courthouse or bar association and ask if they have any mediation programs. Mediators usually charge for their services, but any costs are likely to be cheaper than long and drawn-out litigation. The mediator can award non-traditional remedies, which could be important to you or the opposing party. For example, in a slip and fall case, the injured party may want an apology from the owner of the property, or the owner may agree to pay more in a settlement if the injured party signs a confidentiality agreement.", "Talk with your lawyer and start to come up with your plan. Show your lawyer all of the evidence that you have, including photographs, medical records and witness statements that you collected. Even if there are facts in your case that are not favorable to you, you must tell your attorney. Lying to your attorney will only hurt you and your case. The attorney can only anticipate what the defending attorney will bring up if he or she knows all of the information in advance. If you lie to your attorney, he or she may ask to withdraw from your case, leaving you without a lawyer. Leading up to the trial or any settlement negotiations, listen to everything that your attorney tells you. Everything they tell you to do is to help you even if you find his or her instructions stupid or out of character. Attorney’s have experience going to trial, reading juries, and planning strategies. Anything they tell you to do is part of the plan to get the jury or judge to award you more money or to get the opposing party to offer you a favorable settlement. For example, your attorney may tell you to dress a certain way when you appear in court. Do as they say even if dressing that way seems unnatural to you. Additionally, your attorney may tell you how to act during your trial. For instance, your attorney could tell you to sit quietly and occasionally make eye contact with the jury. He or she may also caution you not to display anger of any kind in the courtroom, even if you think that people are lying about you or things are not going your way. If you attend any face-to-face settlement negotiations with your attorney, do not act in a way that will make your opposing party reduce the amount that they offer you. Even if you hate the opposing party or are angry because of your injury, being polite is much more effective than being rude or yelling. If the opposing party does not offer what you think you deserve as a settlement, stay calm and do not let the other side see you sweat. Your lawyer can negotiate a higher settlement, or you can reject an offer that you think is too low. Your attorney is required to tell you about any settlement offers. You should discuss the pros and cons of accepting any offers with your attorney, as well as how much more your attorney thinks you could recover. For example, if your attorney thinks the settlement offer is the best you will get and you don’t have great chances at trial, you may want to seriously consider settling. However, you are never required to accept a settlement offer, and should not feel pressured to do so by your attorney.", "If you can move around after your fall, look for people nearby who may have seen the fall. Ask them if they would be willing to make a brief statement about what they saw. Write down the statements and contact information for each witness. If any friends or family are present at the time, ask them to look for witnesses on your behalf. Witness testimony is very helpful in proving your case. Third-party witnesses are not invested in the outcome of the case, which makes their testimony more convincing to judges and jurors in the event of a trial. Objective witnesses can also mean larger settlements to avoid trial. Take photos from a variety of angles as soon after the incident as possible. For example, take the photos at night if you fell at night. You're trying to recreate the environment of the fall. If you are hospitalized or in too much pain, ask a friend or family member to return and photograph the area for you. For dangerous conditions such as a faulty railing, the owner will likely fix the problem immediately after the incident. Get the pictures as soon as possible. Even if your injuries aren't severe, you should still see a doctor. Most slip and fall injuries are not immediately visible, but your doctor will know what to look for. Your doctor visit will also create useful medical documentation. Keep records of any follow-up appointments or treatments, including physical rehabilitation. Medical documentation provides a link of causation between the accident and your injury. You must prove that the injuries resulted from the fall and were not preexisting to win a settlement. Even injuries made worse by the fall may receive a lower settlement than injuries that did not exist prior to the fall. Choose a traditional M.D. as opposed to an alternative medical practitioner or a chiropractor. Their statements hold up better in court and with insurance companies. Again, try to do this immediately after you fall. Since many slip and fall accidents result in bruising, regularly photograph your injury over the following days. Take photos of bloodied or damaged clothing. Don't be afraid if the photos are a graphic bloody depiction of your injury. This can persuade juries as to the severity of your injuries. Showing the pictures to the property owner could encourage him or her to offer you money to settle the case. A lawyer will be more familiar with legal precedents, but citing these broader laws for cases similar to yours will also work in your favor. For example, in a worker's compensation case, use guidelines from the federal Occupational Safety and Health Administration (OSHA) to help shore up a case and win settlement money.", "Include the attorney’s name, address, phone number, and website address. You can search for lawyers in your area online under “personal injury attorneys.” You can also look in the yellow pages under “attorney.” You can also find a local personal injury attorney by visiting your state bar association’s website or calling and asking for a referral. While you could represent yourself, a lawyer will research laws in your region, communicate with the insurers and those responsible for your fall, and make sure you have persuasive evidence to present. You can eliminate lawyers from your list by looking for recommendations and referrals. Talk to friends and family, read online reviews, and disciplinary records for the attorneys on the list you have compiled. State bar associations keep public records about complaints and disciplinary actions taken against attorneys licensed to practice in the state. You can find your bar association’s website by selecting your state from the State & Local Bar Associations page provided by the American Bar Association. If any attorneys cannot take your case, ask if they have any recommendations for an appropriate attorney for your case. You can whittle down your attorney list further by reviewing the website of each. Look for: Information pertaining to slip and fall cases or other personal injury suits A professional website free of misspellings, grammatical errors, etc. Background information, such as education, work history, and specialization—you don’t want a personal injury attorney who only handles medical malpractice, for instance Most lawyers will want to work on a contingency fee basis. Paying an attorney for this type of case on an hourly basis can be risky because outcomes in slip and fall cases are difficult to predict. Paying using a contingency fee means that you only pay the lawyer if you recover money in your case. He or she will get a percentage of the money awarded. If the case is lost, you won't owe any legal fees for the attorney’s work. Contingency fee arrangement percentages vary, but 30% to 40% is common. Make sure you discuss what you are responsible for paying and how much of a percentage the attorney will take from your settlement if you win. Even without legal fees, most lawyers will require you to pay some or all related costs upfront. Possible costs include: Filing costs Costs for serving the opposing party with a copy of the complaint Paying the court reporter to record any depositions Paying for expert witnesses to testify if your case ends up going to trial If you are thinking of entering into a contingency fee agreement, you should also discuss with the attorney what the possible outcomes for your case are. For example, you may want to consider another type of fee arrangement if the attorney says that you are likely to win only a small amount of money. After paying the attorney’s fee, you could end up with an insufficient amount for your medical expenses.", "Determining whether the property owner is at fault for your slip and fall is an individual determination that will not rest on the same evidence in every case. Generally, the court will look at: Whether the property owner acted carefully so that slipping or tripping was not likely to happen Whether you caused your own fall by not seeing the condition or hazard that caused the fall when you should have seen it. Whether the property owner knew about the “dangerous condition” that caused your slip and fall either by causing it or negligently failing to fix it Whether the “dangerous condition” existed for a length of time where the property owner had reasonable time to fix it If you fall at a business, you must prove that the owner of the property or an employee of the business caused the unsafe condition, did nothing about it despite knowledge of the condition, or should have reasonably known of the dangerous surface. Proving that the owner or employee “should have known” about the dangerous condition is difficult because the judge or jury deciding your case will decide. The question that the judge or jury will ask is whether or not a reasonable (average or normal) person would have discovered the dangerous condition fixed it upon discovery. If you slipped or fell at a residence, the landlord or owner may be held liable if you show that the person had control over the dangerous condition, repairing the dangerous condition would not have been unreasonably expensive or difficult, that a serious injury was the foreseeable consequence of the condition, and that the owner or landlord's failure to take reasonable steps to avoid an accident caused your slip and fall injury. If you believe that the owner of the premises where you fell caused your injury, write down what happened right after the accident while it’s still fresh in your mind. This information should include any visible defects in the surface where you fell, whether warning signs were present, and any contributing weather conditions. Visible defects important to note include: Torn carpeting Changes in flooring levels Poor lighting Poorly maintained railings on stairs Cracked or broken sidewalks Narrow stairs Wet or icy flooring If you do not have evidence about the shoes and clothes that you were wearing, the owner of the property could attempt to place the blame for your fall on you. Keep the clothing and shoes aside. Do not wear them until after you have settled your case if possible. If a representative of the business offered to pay medical expenses or even admitted fault by way of apology, you can use this information in your case. While such admissions cannot always be used at trial, your attorney may use statements indicating fault at a settlement negotiation." ], "summary": [ "Discuss mediation with your attorney. Speak with the mediator. Consider non-traditional remedies.", "Come up with a plan. Be honest with your attorney. Listen to your attorney. Act professionally in any settlement negotiations. Discuss whether or not you should accept any settlement offers with your attorney.", "Find witnesses. Photograph where you fell. See a doctor. Photograph your injuries. Cite legal precedents.", "Make a list of personal injury attorneys in your area. Gather referrals and recommendations. Review attorney websites. Discuss fee arrangements and other costs. Discuss possible outcomes with the attorney.", "Understand the burden of proof. Note whether the accident happened on commercial or residential property. Note the circumstances surrounding the accident. Document the shoes and clothing worn at the time. Write down the reaction of the owner/employees when you fell." ] }

{ "section_name": [ "Part One: Understanding the Basic Operation", "Using Correct Cooking Times and Temperatures" ], "document": [ "Before you begin to prepare your recipe, make sure that the baking dish or baking tray you transfer the food to will fit inside of the halogen oven. Any ovenproof dish or tray should be fine, including most metal, silicon, and Pyrex dishes. The halogen oven is smaller than a standard oven, so you will need smaller bakeware. Make sure that the bakeware you choose is smaller than the oven itself to make removal easier. Regardless of whether you use a halogen-specific recipe or a standard baking recipe, the preparation instructions can be followed exactly as written. A halogen-specific recipe can be followed straight through, from start to finish. For a non-halogen recipe, follow the preparation instructions but alter the baking temperature and bake time as needed. You can wrap foil over your baking dish if the recipe calls for it, but only do so if you can wrap the edges of the foil securely around the sides of the dish. Aluminum foil can help prevent food from browning too quickly. The fan inside of the halogen oven is very strong, however, and loose foil will be easily blown off. If the foil becomes loose, it could float around the inside of the machine and could damage the heating element. Set the temperature dial to the correct cooking temperature three to five minutes before placing the dish inside your halogen oven. Many recipes will not mention a preheating step since the halogen oven takes such a short amount of time to reach a high temperature. Nonetheless, preheating your oven will still produce the best results. Some machines have a preheat button. Pressing it will preheat the oven to 500 degrees Fahrenheit (260 degrees Celsius) for six minutes. Other machines will require you to set your desired temperature to preheat them. Carefully place the baking dish onto the lower rack of the halogen oven. Once the dish is securely inside, close the oven lid. Halogen ovens usually have a top rack and a bottom rack. Use the bottom rack for baking, roasting, defrosting, steaming, re-heating, and most other forms of cooking. Use the top rack for grilling, browning, or toasting. Leave at least 1/2 inch (1 cm) gap in between the bakeware and the sides, bottom, and top of the machine. Doing so will provide better air circulation and ensure proper heating. Turn the timer clockwise until you reach the desired time. Push down on the safety handle after setting the time. A red power light should turn on. Most halogen oven timers can be programmed for times up to 60 minutes. Note that the oven will turn off as soon as the timer setting has been reached. As a result, a halogen oven is less likely to overbake or burn food than a normal oven if that food is left inside a little longer than intended. Turn the temperature dial clockwise until you reach the desired temperature. If the timer is already set, the power light should turn green and the oven should automatically turn on. Make sure that the lid is in position before turning on the machine. Usually, the machine will not work unless the safety handle is set in its down position. Removing the lid in the middle of the cooking process will usually stop the heater and the fan. To resume cooking, place the lid back on the machine and set the handle in the down position again. Most halogen ovens are sold with a tool designed to help you lift food out when done. If you do not have this tool or if you cannot use it to get a good grip on your bakeware, use a set of long-handled tongs. As with conventional ovens, the baking dish will be hot when you remove it. Wear oven mitts to protect your hands and wrists. Place the hot dish on a towel, cooling rack or other heat-resistant base after removing it from the halogen oven.", "If you are following a recipe specifically designed for use with a halogen oven, you can follow the preparation guidelines, temperature setting, and baking time exactly as instructed. For non-halogen recipes, you will need to alter the baking times and temperatures. Follow either the general recommended cooking specifications based on the type of baked good, or alter the specifications mentioned in the recipe based on the alteration guidelines. While each recipe can be different, there are a few guidelines to consider when baking certain types of food in a halogen oven. Brownies: 18 to 20 minutes at 300 degrees Fahrenheit (150 degrees Celsius) Buns: 10 to 12 minutes at 390 degrees Fahrenheit (200 degrees Celsius) Layer cakes: 18 to 20 minutes at 300 degrees Fahrenheit (150 degrees Celsius) Loaf cakes: 30 to 35 minutes at 300 degrees Fahrenheit (150 degrees Celsius) Cornbread: 18 to 20 minutes at 350 degrees Fahrenheit (180 degrees Celsius) Drop cookies: 8 to 20 minutes at 320 degrees Fahrenheit (160 degrees Celsius) Rolled cookies: 10 to 12 minutes at 320 degrees Fahrenheit (160 degrees Celsius) Muffins: 12 to 15 minutes at 350 degrees Fahrenheit (180 degrees Celsius, 150 if you have a strong halogen) Pastries and pie crust: 8 to 10 minutes at 390 degrees Fahrenheit (200 degrees Celsius) Pies with filling and no top crust: 25 to 30 minutes at 320 degrees Fahrenheit (160 degrees Celsius) Pies with filling and two crusts: 35 to 40 minutes at 350 degrees Fahrenheit (180 degrees Celsius) Bread rolls: 12 to 15 minutes at 350 degrees Fahrenheit (180 degrees Celsius) Bread loaves: 25 to 30 minutes at 320 degrees Fahrenheit (160 degrees Celsius) When adapting a non-halogen recipe for use in a halogen oven, lower the cooking temperature. If baked according to the original instructions, the outside will likely burn while the center may remain partially uncooked. For cake recipes, lower the temperature by 50 degrees Fahrenheit (10 degrees Celsius). For all other recipes, you will usually need to lower the temperature of uncovered dishes 70 to 100 degrees Fahrenheit (20 to 40 degrees Celsius) in your halogen oven. Monitor the food as it cooks by looking through the glass bowl. Some foods may bake faster than instructed." ], "summary": [ "Choose a baking dish that fits inside the machine. Follow your chosen recipe. Be careful when using foil. Consider preheating the halogen oven. Put the dish in your halogen oven. Set the time. Set the temperature to start the machine. Remove the finished dish carefully.", "Follow a halogen oven recipe as written. Note the general recommended cooking times and temperatures. Adjust the baking temperature when using a non-halogen recipe." ] }

{ "section_name": [ "Changing Chrome Keys", "Taking Care of Your Mercedes Keys", "Determining Which Mercedes Key Model You Have", "Changing Smart Keys" ], "document": [ "The tab should be small and square with a silver coating. Pull the key back to release the key, which should fall out of its slot once the tab is moved. When your key is removed, it should leave a narrow gap on the bottom end of the key holder. One end has a dip while the other end is flat and narrow. Push your key into the narrow end to unlatch and loosen the cover. If you have pushed the key in far enough, the cover should snap off of the key holder without using force. The battery (or batteries, depending on your model) will be exposed once the cover is off. Remove both old batteries and discard them safely. Push the key further into the slot if your cover cannot be pried loose. Inspect the battery slots carefully to make sure you are placing them in the right end and position. Once one or both are secure in their designated slots, snap the cover back on and place the key back into the key holder. Place the key back into its holder right away to avoid losing it.", "Some Mercedes keys, especially old models, are fragile and may not work if they have been dropped or damaged. Use a case to protect your keys from unexpected falls or scratches. Silicone key cases are recommended because they are more durable. Batteries come in a variety of metals, depending on their expense. While some battery types might be less expensive, lithium CR 2025 batteries last longest and are often cheaper than other options in the long-term. Choose lithium batteries if you would prefer not to change your key batteries often. Mercedes keys can be expensive to replace. To avoid this mishap, attach a tracker to your keys or keychain and download its corresponding app. Popular key tracking devices include: BiKN Button TrackR Cobra Tag HipKey Hone iFi Kensington Proximo Stick'n'Find Tile Zomm How often you change your battery depends on the metal type and the frequency that you use your keys. As a rule of thumb, your batteries need replacement if they stop responding when you press the buttons or if they respond infrequently. Replace your batteries as soon as you notice diminished efficiency to avoid emergencies or further inconveniences. After a few years, your Mercedes keys may not work even after you change the batteries. Replace your Mercedes key every 2-3 years or when your key no longer works, even with new batteries. Most Mercedes dealerships will sell new keys to customers even if they did not initially purchase their car from the dealership.", "Chrome and Smart Keys look similar, but Chrome Keys belong to newer Mercedes cars. Chrome Keys have a metal casing, but Smart Keys are generally made of plastic. Although Chrome and Smart Keys operate in a similar way, their batteries are changed in different ways. The current Chrome key model has a red triangle for its panic button. The words \"panic\" should be written on this button in capital letters. If you have the latest Chrome key, purchase one CR 2025 battery before you open its case. All Chrome key batteries are changed in the same way, but older models need 2 CR 2025 batteries instead of one. Unlike newer models, older Chrome keys have a circular panic button with the word \"panic\" inscribed in white letters. Newer and older Smart Keys will have a black plastic casing. Although all Smart Key batteries are changed in the same way, newer Smart Keys have a red panic button identical to older Chrome keys while first model Smart Keys do not. Smart Keys need 2 CR 2025 batteries. The first Smart Key model does not have a panic button.", "The latch should be black, square, and located at the bottom end of the key holder. Your Mercedes key will fall out of its holder. Hold out your other hand to catch it as you pull the latch to avoid losing it. After you remove the key, you should notice an empty slot around the bottom end of the key holder. Turn your key holder sideways and push your key into the slot. Push the key entirely in, until you cannot push it further, to open the battery compartment. When your key has triggered the latch, the top of the battery compartment will jut out slightly. Grab it by the end and pull it slowly out of the key holder. Once pulled out, you should notice 2 exposed battery slots. Take out your 2 old batteries and replace them with 2 new ones in the designated slots. Slide the battery compartment back into the key holder until you hear a click. Put your key back into the slot vertically until it is secure as well." ], "summary": [ "Pull on the tab at the bottom of the Chrome key. Push the key into the narrow end of the slot. Remove the loose cover from the side of the key holder. Replace the CR 2025 battery or batteries.", "Purchase a key case to protect your Mercedes keys. Use lithium batteries when changing your key batteries. Use a tracking app to find lost keys. Change your batteries whenever you notice weakened efficiency. Purchase new keys from a Mercedes dealership if necessary.", "Distinguish between a Chrome or Smart Key. Spot the latest Chrome model by its red triangular button. Look for a circular panic button on older Chrome keys. Check for a plastic casing on Smart Keys.", "Pull the latch at the end of the key holder down. Stick your key horizontally into the open slot. Lift the battery compartment up and out of the key holder bottom. Remove and replace your CR 2025 batteries." ] }

{ "section_name": [ "Cinnamon Spice", "Tropical", "Strawberry Banana", "Strawberry Blueberry Banana", "Triple Berry" ], "document": [ "Cut up an apple and a pear to use in this autumn smoothie. Peel the fruit first so that you don't end up with tough skins that will be difficult to blend. This wholesome smoothie tastes best with a thick, rich texture. Use a cup of whole plain yogurt with a creamy top. Adding 1/2 teaspoon cinnamon and a dash of nutmeg to this smoothie gives it the flavor of fall. Use 1 tablespoon (14.8 ml) of maple syrup to sweeten it. Place the apple, yogurt, spices, and maple syrup in the blender. Blend the ingredients until they are completely smooth and creamy. Add a little milk if you want to thin it out. Pour it into glasses. Sprinkle a bit of cinnamon on top for garnish, then serve. ", "This pina colada-esque smoothie is an incredibly delicious summer treat. You'll need a total of a cup of your favorite tropical fruits. Buy them frozen or fresh, then cut them into 1/2-inch chunks. Consider these excellent options: Pineapple Mango Papaya Guava Passion fruit Kiwi The thick texture of Greek yogurt offsets the juicy quality of the tropical fruits, and its tangy flavor pairs perfectly with their bursting sweetness. Get full fat or low fat Greek yogurt. You'll need one cup. Sweeten this smoothie with 1/4 cup orange juice, pineapple juice, lime juice, or mango juice. Place the fruit, yogurt, and juice in the blender. Blend the ingredients until they are completely smooth. Add more juice if you want to thin the smoothie, or more yogurt to make it thicker. Pour it into a glass for your self and drink immediately. This treat may also be served in dessert glasses with a fancy straw for a refreshing summertime dessert.", "For this smoothie you need a total of 1 cup of fruit. Slice a banana and chop strawberries so that you have a pile of fruit that adds up to a cup. If you like a strong banana flavor with a hint of strawberries, plan on using more banana; if you prefer a lighter smoothie with a little banana flavor, go heavier on the strawberries instead. You can freeze the strawberries and banana beforehand for an icier smoothie. Strawberries and bananas may be sweet enough for you by themselves, but some people like a little extra sweetness. You can add a teaspoon of regular sugar or go with honey or agave nectar for a delicious flavor. You need a cup of plain, vanilla-flavored, or other fruity-flavored yogurt, depending on your preference. Get either whole milk or skim milk yogurt. The more fat the yogurt has, the thicker and richer the smoothie will taste. Place the yogurt, the fruit, and the sweetener in a blender or food processor. Blend the ingredients until they are fully incorporated and no large chunks of fruit remain. Check out the texture of the smoothie. If you want to thin it out, add a few tablespoons of milk and continue blending. You can add some ice cubes to cool the smoothie down and give it an icier texture. Pour it into a glass so you can see its pretty pink color. Refrigerate if you won't be drinking it immediately.", "You'll need a box of strawberries, some banana (optional), a container of plain vanilla yogurt, vanilla extract, and a box of blueberries. Make medium-sized slices of the strawberries and/or bananas. Cut off the leaves of the strawberries. It doesn't really matter if the slices are uneven, because they will blend together in the blender. Add it to the blender. About 10 to 15 tablespoonfuls is a good amount. Put it into the blender. For example, a little granola or a handful of nuts. Let it mix for about 20 seconds, or until the mixture is pinkish with little flecks of dark in it. Enjoy! ", "This smoothie calls for one cup total of berries. You can use any combination of blueberries, raspberries, blackberries, strawberries, and other types of berries you desire. Pick through the berries and remove those that are bruised or soft. Wash the berries and cut the stems off. You can use frozen berries in place of fresh berries in this smoothie. When you're considering which berries to use, know that raspberries and blackberries have excellent flavor but may contain a lot of tiny seeds. Try to find blueberries with soft, rather than tough, skins. The tougher skins are more difficult to blend. Berry smoothies tend to be really thick and almost gel-like. You can make them more drinkable by mixing yogurt with some milk, rather than using all yogurt. Combine 1/2 cup yogurt with 1/2 cup whole or skim milk, keeping in mind that the more fat the milk and yogurt have, the thicker the texture of the smoothie. To keep this smoothie light, go with a teaspoon of stevia or agave nectar for your sweetener. You can also add a few pieces of a very ripe banana if you want to avoid sugar. Place the berries, yogurt/milk mixture, and sweetener in the blender. Blend the ingredients until the smoothie has no visible lumps. Check the consistency and add more milk, yogurt, or ice as desired. Pour this healthy smoothie into a glass to drink at home, or use a to-go container so you can enjoy it on the run." ], "summary": [ "Prepare autumn fruits. Use a cup of thick yogurt. Add spices and sweetener. Blend the ingredients. Serve the smoothie. Finished.", "Get tropical fruits. Consider using Greek yogurt. Use juice as a sweetener. Blend the ingredients. Serve the smoothie.", "Chop the fruit. Choose a sweetener. Decide what type of yogurt to use. Blend the ingredients. Serve the smoothie.", "Assemble your ingredients. Slice the fruit, apart from the blueberries. Put all of the prepared fruit into the blender. Scoop out the desired amount of yogurt form the container. Put a little less than a teaspoon of vanilla onto a teaspoon. Add anything else that you'd like. Put the lid on the blender. Pour out the desired amount into your cup. Finished.", "Prepare the berries. Mix yogurt and milk. Decide on a sweetener. Blend the ingredients. Serve the smoothie." ] }

{ "section_name": [ "Adding Flaxseed to Recipes", "Buying Flaxseed" ], "document": [ "One tablespoon of ground flax will fulfill the daily omega-3 requirements and does not alter the flavor very much of the yogurt or smoothie. This will also add fiber to your yogurt or smoothie. The fiber in flaxseed has positive benefits for the elimination of waste from the body. Flaxseed goes well in baked goods at small or larger amounts. It imparts a toasted nut flavor that matches well in sweet or savory baked goods. Some popular baked uses of flaxseed are in breads or muffins. It has a good heat stability so all the nutrients are available after the baking process and is a good way to get extra fiber in a baked item without affecting texture and taste dramatically. Because of its high oil content, flaxseed can replace oil in baking recipes. Use one cup of milled flaxseed to replace 1/3 cup of oil (3:1 substitution ratio). Flaxseed can be used to make vegan egg replacements for baking. Combine 1 tablespoon of flaxseed meal and 2.5-3 tablespoons water and allow it to sit for five minutes. This mixture can replace one egg in baking recipes. \"Flax eggs\" do not work equally well in all recipes, but it is good for fluffy baked goods such as pancakes, quick breads, brownies, muffins, and cookies. Flax eggs may produce slightly gummier or chewier baked goods. The deep toasty flavor of flaxseed goes well in rich stews and sauces. Ground flaxseed blends well in mayonnaise, mustard and ketchup. Flaxseed also goes great in salad dressings and as a salad topping. You will not need to add very much (1 tablespoon or less will suffice). Grind about 1/4 cup of flax seed in coffee grinder. Add 1/4 teaspoon ground cinnamon and two tablespoons peanut butter. Add hot water to the flaxseed/cinnamon/PB mixture and stir. This makes a nice warm cereal. You could also add 1/4 cup raw sunflower seeds and 1/4 cup raw sliced almonds, each ground separately, to the flax seed mixture, and increase the cinnamon to about 1/2 teaspoon. Using smaller amounts throughout the day in whatever you are drinking will give just as much, without the thickness from one larger dose. Mix a little into coffee. Stir well, and put in a travel mug for people who don't want to see the flax floating in it and they won't notice. Stir a little into juice and drink up. Many ready to eat foods can be found with flaxseed already added. These foods include cereal, cereal bars, muffins and breads. There can be some drawbacks to this method of adding flaxseed to your diet. These drawbacks are you do not know how much flaxseed you are actually getting and many processed foods have lots of added sugar and sodium. If you do purchase items made with flaxseed it is helpful to read the label; the higher an item is in the ingredient list, the more of that ingredient in the food.", "Flaxseed is a very small seed that is flat and oval shaped. The seeds are much smaller than sunflower seeds. It is found in more than one form and each has different properties. Flaxseed comes in red to golden varieties. The color of the seed doesn’t mean the nutritional content is different, but the seeds may have a slightly different flavor. You can try the different varieties and determine which one has the most pleasing flavor. Some natural food stores may let you sample them in store so you do not have to purchase several types. Whole flaxseed is the unbroken tiny seeds. The benefits of whole flaxseed are that is has more fiber and a longer shelf life. It can also be used in more applications. The negative aspect to whole flaxseed is that the body may not fully digest the seed and the nutritional components may pass through the body unabsorbed. You can purchase whole flax seeds and grind them in your blender or coffee mill. Ground flaxseed, or flax meal, is the milled seeds. Ground flaxseed is slightly coarser than flour and has a nutty smell and flavor. Ground flaxseed can be purchased or it can be made at home. Ground flaxseed also allows for complete absorption of the nutritional components by the body. The drawback to purchasing ground flaxseed is the short shelf life. It doesn’t last for more than a few weeks once it has been opened and should be stored in a cool, dark place for best quality. Unless stored in special mylar packaging, ground flaxseed loses much of its nutritional potency, or active compounds, within 24 hours. If you wish to store it long-term, make sure you are keeping the flaxseed in a resealable mylar bag. Many natural food stores offer flaxseed in bulk. It is usually cheaper than the pre-packaged flaxseed and you can get as little or as much as you need. Flaxseed generally runs from US$8.00 to $12.00 per lb depending on where it is purchased. Flaxseed oil is an easy way to get many of the health benefits of flaxseed. Keep it refrigerated to maintain freshness. Unlike the whole and ground seeds, flaxseed oil does not contain phytoestrogens. It does contain ALA fatty acids, however, which have health benefits." ], "summary": [ "Add ground flaxseed to yogurt or smoothies. Bake with flaxseed. Make egg replacements. Add one or two spoonfuls into chili, spaghetti sauce, stew, or gravy. Add flaxseed to commonly used condiments. Make flax peanut butter cereal. Add to drinks. Purchase items made with flaxseed.", "Know what to purchase. Buy whole flaxseed. Buy ground flaxseed. Purchase flaxseed in bulk, if available. Buy flaxseed oil." ] }

{ "section_name": [ "Improving Your Lifestyle", "Getting Immediate Relief with Over-the-Counter Products", "Seeking Medical Help", "Implementing Dietary Changes" ], "document": [ "Exercise will stimulate your body to move food through your system, reducing the time that it may sit in your bowels and ferment. In addition, it will help you control your weight, increase your metabolism, and relax you physically and mentally. The Mayo Clinic recommends 75–150 minutes of aerobic exercise per week, or 15 to 30 minutes five times per week. Choose an activity that you enjoy. Many people like to jog, walk, bike, swim, or join local sports teams like basketball or volleyball. Start out easy and work up to more strenuous exercise. If you have health problems that may make it unsafe for you to exercise, consult your doctor before starting. If you are constipated, the feces are not moving through your system as they should. This means that they have extra time to ferment in your bowels and are likely to produce more gas. They may also block the passage of gas. Eating frequent small meals keeps your system continually busy without burdening it with more than it can handle. Try eating less at your normal meal times and then adding a snack between breakfast and lunch and then again between lunch and dinner. People often swallow air without recognizing that they are doing it. If you have any of the habits below, you may want to consider making changes. Smoking. Smokers often swallow air when they smoke, leading to bloating and gassiness. You can reduce bloating, and your overall health by quitting. Sipping drinks with a straw. Similar to smoking, the act of sucking in air makes you more likely to swallow it. Gulping your food. People are more likely to swallow air when they eat too fast and don’t take the time to chew. Make a conscious effort to eat more slowly. It will also make you less likely to overeat. Chewing gum or eating hard candies The process of chewing gum or sucking on candy and tasting the flavoring makes you produce saliva. This causes you to swallow more often, increasing the likelihood that you will swallow air. Fizzy, or carbonated, drinks taste good, but they release carbon dioxide gas into your system. By cutting them out of your diet, you can lower the amount of gas you have in your gut. This includes: Carbonated sodas and sparkling water Many alcoholic beverages including those that are mixed with sodas Your body naturally produces stress hormones when you are under a lot of pressure. These hormones can alter your digestion. If you are under a lot of stress, try managing it as a way of alleviating your body’s response to it. Not only will you feel more relaxed, but it may also improve your digestion. Use relaxation techniques. There are several methods that many people use, you can try different ones until you find what works best for you: visualizing calming images, meditation, yoga, massage, Tai chi, music therapy, art therapy, deep breathing, or progressively tensing and relaxing each muscle group in your body. Get enough sleep. Most adults need at least seven or eight hours of sleep per night. If you are well rested you will be better able to withstand the stress in your life and to devise creative solutions to your problems. Maintain a social network with friends and family. Keeping up your social relationships will provide you with social support. If the people you care about are far away, you can communicate by phone, letter, email, or social media.", "Probiotic supplements contain yeasts and bacteria that are similar to those that are in a healthy gut. These bacteria assist with digestion. They may be able to lessen bloating due to: Diarrhea Irritable bowel syndrome Difficulty digesting fiber Though this natural remedy is frequently used, it is unclear if it is actually effective against gas. If you are interested in trying it, you can purchase it at your local pharmacy. The following contain charcoal: Charcoal Plus CharcoCaps These medications are supposed to help break up uncomfortable gas bubbles in your digestive tract and make them easier to pass. While frequently used, these products haven’t been scientifically proven to be effective. If you try them, read and follow the manufacturer’s instructions on the packaging. Common brands include: Mylanta Gas-X Mylicon Gelusil If you really enjoy eating beans, cabbage, and broccoli and don’t want to cut back, the solution may be to use Beano. This product contains enzymes that help your body break down foods without producing as much gas. You can purchase Beano at your local pharmacy. It is available as tablets and drops. Read and follow the manufacturer’s instructions. Many people who are lactose intolerant may still crave dairy products like ice cream. If this describes you, you don’t have to give up dairy. You can supply your body with the enzymes it needs to process dairy in a supplement. Common brands are: Lactaid Dairy Ease.", "You should also see a doctor if your pain is so severe that it prevents you from living your life. The following symptoms may also indicate an underlying condition that needs treatment: Nausea that doesn’t go away Black, tarry stool or bright red bloody streaks Severe diarrhea or constipation Chest pain Unexplained weight loss There are several conditions which can have similar symptoms to gas. This means that if you aren’t sure that your symptoms are just gas, you may want to get checked by a doctor. The following conditions may produce symptoms that feel like gas: Appendicitis Gall stones An obstructed bowel Irritable bowel syndrome Heart diseases Be honest and open with your doctor. In order to best diagnose you, your doctor will need to examine you physically and talk about your diet. Let your doctor tap your abdomen and listen to whether it sounds hollow. If so, it suggests you have a lot of gas. Your doctor will also listen to your abdomen with a stethoscope. Loud rumbling and gurgling noises may be a sign that the intestines are full of gas. Give your doctor an honest summary of your eating habits. Provide your doctor with your medical records, including a complete list of medications, supplements, and vitamins that you take.", "You can replace them with other healthy fruits and vegetables that won’t irritate your digestion and cause painful bloating. Also, the regular consumption of industrially made biscuits may cause bloating, as they contain very much of sugar plus hardened heat-resistant fats like palm oil. This combination of sugar plus too much fat may change your intestinal microflora to worse. Reduce the consumption of this and see if you are feeling better. The following foods often produce gas when digested: Cabbage Brussels sprouts Cauliflower Broccoli Beans Lettuce Onions Apples Peaches Pears Though fiber is healthy and helps move foods along your digestive tract, it can also increase the amount of gas in your bowels. High fiber foods include whole-grain breads, brown rice, whole-wheat, and bran. If you have recently changed your diet to include more fiber, either by taking supplements or switching to whole-grain foods, consider easing into your new diet more slowly. Reduce the amount of fiber you are eating and then slowly increase it again. This will give your body a chance to adjust. Your body digests fatty foods slowly. This extra digestion time means that there is more time for the food to generate gas as it breaks down. Ways to reduce your fat intake include: Reduce the consumption of industrially made bakery products, as they contain very often the combination of sugar(refined), yeast and saturated fats like palm tree fat and/or corn starch syrup. This can affect the composition of your intestinal microflora. Eat lean meats like fish and poultry instead of fatty red meats. If you do eat red meat, trim off the fat from the edges. Drink low fat or skim milk instead of whole milk. Though you need some fat to be able to properly process fat soluble vitamins, most people eat too much. Cook at home. Restaurant food is usually rich in cream, butter, and oils. By cooking for yourself you can control how much fat you put in your food. Fast foods are usually particularly high in fat. If you are dieting and trying to cut your sugar intake, go easy on the sugar replacements. Some people have difficulty processing them and get gas or diarrhea. Examine the packaging on any diet foods your purchase. These substances are added to many low-calorie foods. Look for the following ingredients: Xylitol Sorbitol Mannitol Maltitol Syrup (may be in sugar-free lozenges) Even if you were not lactose intolerant as a child, many people lose their ability to digest milk products as they age. Gas and bloating are common symptoms. Evaluate whether your symptoms occur after eating dairy products. If so, you may want to reduce your dairy intake and see if that helps. Dairy products to limit may include: Milk. Some people can drink milk if it has been thoroughly and vigorously boiled first. Ice cream. Cream. Cheese. Fermented dairy products like yogurt and kefir have life bacterial cultures in them. These bacteria may also help your body break down foods and digest them properly. If your digestive problems have occurred due to either of the following, eating yogurt may be helpful for you: You have irritable bowel syndrome. You recently took strong antibiotics which may have reduced the normal healthy gut bacteria in your digestive tract. If you eat a lot of salt, it will make you thirsty and cause your body to hold water to balance your electrolytes. If you frequently feel thirsty after eating, consider reducing your salt intake by: Not adding table salt to your food. If you are in the habit of doing so, consider taking the salt shaker off the table. Don’t salt the water for cooking pasta and rice. Reduce the amount of salt you put on meat before cooking it. When purchasing canned goods, look for cans that say low sodium. This means low salt. Many products are canned in salt water. Eat out less. Restaurants often add significant amounts of salt to their food for flavoring." ], "summary": [ "Get active. Eat more small meals to reduce constipation. Eliminate habits that cause you to swallow air. Limit fizzy drinks. Manage stress.", "Rebalance your gut bacteria with probiotics. Try activated charcoal. Experiment with products containing Simethicone. Add Beano to gassy foods. Take lactase enzyme supplements.", "Go to a doctor if you have signs of an underlying condition. Proactively investigate serious symptoms. Get a medical exam.", "Avoid gassy fruits and vegetables. Lower your fiber consumption. Limit your consumption of fatty foods. Evaluate whether artificial sweeteners might be the problem. Consider whether you might be lactose intolerant. Eat fermented dairy products. Prevent water retention by lowering your salt intake." ] }

{ "section_name": [ "Working Out Your Upper Body", "Doing Knee-Friendly Leg Exercises", "Trying Knee-Friendly Cardio Exercises", "Working Out Safely" ], "document": [ "Certain upper body exercises can be performed while sitting down so you don't have to worry about putting too much pressure on your knee. You don't have to do your upper body exercises sitting down, but it can be helpful if you're suffering from a particularly painful knee injury. Some upper body exercises you can do while seated include: Bicep curls Overhead presses Lateral raises If your knee is in pain, bodyweight exercises can be a nice way to work out your upper body without using heavy weights or machines. Some bodyweight exercises you can try are: Bench dips Pullups Inverted rows There are lots of upper body exercises you can do right on the floor so you don't have to put pressure on your knee. Some knee-friendly floor exercises you can try include: Crunches Push ups Planks Supermans", "resistance bands using a limited range of motion. Start small with a single set of 3-4 reps at a time, and gradually build up from there. Keep your pace slow and steady. You may want to start your exercises using no bands at all so that you can get used to the range of motion required. Then, gradually add resistance with bands or by fastening ankle weights to your thigh just above your knee. To do heel raises, start by standing up straight in front of a chair or counter so you have something to rest your hands on. Then, slowly stand up on your toes. After a couple of seconds, slowly lower back down onto your feet and repeat. Try doing a single set of 3-4 reps. Once you're comfortable with that, gradually add more sets and reps. To do leg lifts, start by lying on the floor with your legs out straight. Brace your torso and hold your pelvis and back in a neutral position. Then, slowly raise your legs as high as you can before slowly lowering them back to the ground. Do a single set of 3-4 reps at first. Then, gradually increase the number of sets and reps you're doing. To do inner thigh circles, start by lying down on the floor and raising your legs so they’re extended straight above your hips. Then, flex your feet and point your toes outward so your heels are touching. When you’re ready, open your legs and rotate them outward in a circle before bringing them back together. Once they’re back together, repeat. Do 3 sets of 20 reps. If that's too much, start with 1 or 2 sets instead and gradually add more reps until you're at 3 sets. Start by lying down on your right side and resting your upper body on your right elbow and forearm. Put your left hand on the back of your head. Next, slightly bend your bottom leg while you straighten your top leg. When you’re ready, lift your top leg until it’s above your hips and hold it for 1 second. Finally, lower your leg back to the floor and repeat. Try doing 3 sets of 20 reps with each leg. You can also start with 1 or 2 sets and slowly increase the number of reps you're doing during each workout.", "Swimming can help you burn calories without risking your knee injury getting worse. Try swimming laps and doing different strokes, like the butterfly stroke and the backstroke. You can also try jogging in the water since you won’t be putting as much stress on your knees. You can burn 350-570 calories an hour by swimming, depending on the level of intensity. Rowing is a low-impact exercise that can help you get cardio without aggravating your knee. Rowing may not be recommended for all knee injuries, so be sure to consult your physical therapist or doctor before adding it to your daily exercise routine. You can burn between 400-800 calories using a rowing machine for 1 hour, depending on your weight and the intensity level you're using. Ellipticals are safer for a knee injury than a treadmill because your feet stay on the pedals, which limits the impact put on your knees. If you want to burn calories and get your heart rate up, spend time on an elliptical at home or at the gym. Start with 5-10 minutes on the elliptical after your injury, and work up toward 20-30 minutes, increasing your time by 1-2 minutes at a time. Keep a slow, steady pace and a low elevation, especially at first. 30 minutes on an elliptical can help you burn 170-320 calories, depending on your weight and intensity level. Similar to an elliptical, riding a bicycle is a great cardio exercise that will put less strain on your knees than running. Stick with stationary or recumbent bicycles since a regular bike may be too hard on your knee. You can burn 250-700 calories riding a stationary bike for 30 minutes, depending on your weight. Make sure you’re not riding on an incline or you could make your knee injury worse. Most stationary bikes have different intensity settings you can choose from. Start out with a low-intensity setting and gradually increase the level of intensity so you don't strain your knee.", "Doing the wrong exercises while you have a knee injury can strain your knee and possibly cause long-term damage. Therefore, make sure you get the go-ahead from your doctor first. Depending on the extent of your injury, your doctor may tell you to avoid working out altogether. Always follow your doctor's advice so that your injury heals properly and as quickly as possible. Go on a slow, 5-minute walk to help get your legs warmed up before your workout. Warming up is an important way to prevent exercise-related injuries, especially when you're already injured. Not warming up before your workout will put you at risk of injuring your knee more. You can also go for a 5-minute walk after your workouts to cool down and slowly bring your heart rate back to its normal speed. Working out at the same intensity as you were before your injury may be too much for your knee. Instead, work out in shorter sessions with a decreased amount of activity. Then, gradually increase the duration and intensity of your workouts so your knee has time to adjust. For example, if you're used to running for 90 minutes on 6 days of the week, you may start with 10 minutes of swimming immediately after your injury. Slowly, you should increase the amount you swim until you've rebuilt some strength and resistance in your leg. Then, you can start transitioning back to running, starting with short, gentle jogs. If you typically do resistance training, you may start with a focused, gentle resistance routine for your injured leg, under the advisement of your doctor or a physical therapist. This can be supplemented with a more vigorous upper body routine. Exercises like squats, lunges, leg presses, and running can strain your knee and make your injury worse. If you need to do these exercises, work with a physiotherapist or kinesiologist on how to properly modify them to accommodate your injury. Alternatively, you can focus on exercises that won’t put a lot of pressure on your knee, like: Crunches, push-ups, ab curls, and other floor exercises Upper-body exercises Lower-body exercises that don’t strain the knees, like leg lifts and heel raises done with resistance bands. Knee-friendly cardio exercises, like swimming, recumbent bicycling, and using an elliptical. While exercise can actually help your knee heal faster, it’s important that you don’t overexert yourself or you could make your injury worse. If your knee starts to hurt while you’re working out, it’s a sign you’re putting too much strain on it and that you should take a break. If you're unable to work out without experiencing pain in your knee, talk to your doctor about the best path forward." ], "summary": [ "Do some upper body exercises while seated if it's too painful to stand. Try doing bodyweight exercises if you want something with minimal resistance. Do floor exercises to work out your upper body and give your knee a break.", "Do resistance-band exercises with a limited range of motion. Try doing some heel raises to strengthen your hips and knees. Work out your core by doing some leg lifts. Do inner thigh circles to work out your thighs without straining your knee. Try side plank hip bridges to tone your glutes while going easy on your knee.", "Go swimming for a low-impact cardio exercise. Work out with a rowing machine for a knee-safe cardio exercise. Exercise on an elliptical for a knee-friendly cardio workout. Ride a bicycle to get your heart rate up without hurting your knee.", "Talk to your doctor before you start a workout regimen with a knee injury. Warm up before your workout to help protect your knee from further injury. Reduce the intensity and frequency of your workouts. Avoid exercises that will put a lot of stress on your knee. Stop working out if you experience sudden pain in your knee." ] }

{ "section_name": [ "Making Your Yard a Bee Haven", "Planting Bee-Friendly Flowers" ], "document": [ "If your grass is close-clipped, every stick has been picked up, and there's not a muddy spot to be found, bees will have trouble finding a home in your yard, no matter how many wildflowers you plant. Bees are wild creatures who need a wild habitat to thrive. If you want them to take up residence in your yard, do the following: Allow for some open, meadow-like spaces in your yard and garden. Leave an area un-mowed and let wild clover grow. If you don't have clover in your yard, scatter some white clover seed over the area in the fall. Leave a small brush pile and some leaves lying where they fell. Bees will use them to make a home. Leave patches of exposed dirt that turn to mud when it rains. Some bees live underground and will thank you for access to the mud they need. Bees have trouble using birdbaths, because they aren't able to land in deep water. They need an island to land on so they can walk to the edge and take a drink or a bath without drowning. To make a bee bath, take a wide, shallow dish or tray and line the edges with flat rocks. Pour water over the rocks and into the bottom of the tray. Place it in your garden near the flowers that attract the most bees. The bees will be able to land on the rocks and access the water. Rotting vegetation and stumps are great shelters for bees. More and more backyard gardeners are installing hives and other bee shelters to provide nesting spots for bees. If you're serious about attracting bees to your yard and helping them thrive, this option might be something to consider. You can start by building a small bee \"house\" using the following method: Take a small wooden box and paint it a bright color, preferably white, yellow, bright blue or purple. Use organic paint so the bees won't get sick. Layer the box with nesting tubes, standing them upright. You can buy them from a garden store or make your own by rolling brown craft paper around a pencil, pinching off the end and holding it together with tape, leaving the ends open. Fill the box to the top with these tubes standing upright, so that the exposed holes are open for the bees to climb in. Turn the box on its side. Be sure you've used enough tubes so that they don't slip out when you move the box. Hang from a tree or a post at eye level in an area sheltered from rain. Dig up an area of the ground nearby to expose dirt and clay the bees can use to build their nest. Bees are susceptible to pesticides and other chemicals sprayed and used in gardens. Aim to have a pesticide-free garden and use pest-ridding remedies that are natural and not reliant on chemicals. If you do spray plants, only do so after dusk, when pollinators are least active, avoid using chemicals known to harm bees. Integrated pest management combines many different methods of pest control to reduce the need to use pesticides. Research integrated pest management methods to find the right system for your yard. Trees provide large amounts of food for bees when they are in full bloom. They are also a beautiful addition to the landscape. If you are in North America, some good trees include: American Basswood Southern Magnolia Sourwood Redbud Crabapple Locust Serviceberry Tulip Trees", "Bees evolved with wildflowers, and the bees in your area will respond best to the flowers they \"grew up with,\" so to speak. What flowers are native to your area? If you're not sure, go to a local gardening store and ask for a native wildflower mix, or do some research online before ordering seeds. If you don't want your garden to be completely wild, choose at least a few species that will complement the rest of your garden and attract bees. The more wildflowers you plant, the more bees you'll attract, and the better your garden will grow. Planting wildflowers is beneficial in more ways than one! Aim to plant a great diversity of flowers with a range of shapes and textures, not just one or two types. The more diverse your garden is, the better it will support different bee species as well as other beneficial insects and wildlife. Flowers with a single row of petals, rather than flowers with more than one row, are more attractive to bees. Single-petaled flowers have more pollen than other flowers, so they provide a little more food for hungry honey bees. It's also easier for bees to reach the pollen when there is only one row of petals to crawl across. Here are a few flowers bees particularly love: Asters Calliopsis Clover Cosmos Crocuses Dahlias Foxglove Geraniums Hollyhocks Hyacinth Marigolds Poppies Roses Snowdrops Sunflowers Zinnias These colors attract bees more than pinks, oranges and reds do. Your garden doesn't have to be exclusively yellow, blue and purple, but having a good amount of flowers with these hues will keep the bees buzzing in your yard. If all of your flowers bloom at the same time, the bees will have a feast, then run out of food before the summer's end. Plant a variety of flowers that will bloom throughout the spring, summer, and into the fall to keep the bees in your neighborhood fed and happy. Berries, melons, squash, cucumbers, and fruit trees, especially cherry trees, all produce fragrant flowers and fruit that are attractive to bees. Bees are beneficial to these plants, so providing them in your garden will be a treat for you both. Bees adore these fruits and vegetables: Blackberries Cantaloupe Cucumbers Gourds Cherry trees Peppers Pumpkins Squash Strawberries Watermelons If you have space for a little herb garden, that's another great way to attract bees. Mints attract certain types of bees, as do sage, rosemary, thyme, bee balm, and a number of other herbs. Here's a list of herbs that bees love, for your reference: Bee Balm Borage Catnip Coriander/Cilantro Fennel Lavender Mints Rosemary Sage Thyme" ], "summary": [ "Let it get a little wild. Make a bee bath. Provide a bee shelter. Stop using pesticides of any kind. Plant flowering trees to attract bees.", "Plant flowers native to your area. Plant flowers with single petals. Plant yellow, white, blue and purple flowers. Plant flowers that bloom in sequence. Plant flowering vegetable and fruit plants. Plant herbs that attract bees." ] }

{ "section_name": [ "Peeling and Grating the Ginger" ], "document": [ "Using a sharp knife, slice a piece of ginger of approximately 4 inches (10 cm) off your larger ginger root. Cut off any small nubs with a paring knife so you have a relatively uniform piece." ], "summary": [ "Cut your ginger into a 4 inch (10 cm) piece." ] }

{ "section_name": [ "Teaching Your Child To Use a Tissue", "Learning to Intentionally Blow Air" ], "document": [ "Provide plenty of praise for trying this new thing, even when they're not sick. Try getting a fun box of tissues with interesting patterns or designs on it to encourage your child to use them more often. Try different varieties of tissue paper, and have your child tell you which one they prefer. Some children may be extremely sensitive to texture or scents that you may not even notice. Having a tissue paper that the child doesn't mind will help this teaching process tremendously. Make sure you have plenty of the kind of tissue paper your child prefers ready when they're sick. When your child is sick, it's likely that he'll resist doing anything new. They will likely want to be left alone, or cuddled, so be gentle. When you have a cold, you can use this opportunity to model using a tissue to blow your own nose, encouraging your child to imitate. Siblings can also serve as role models for your child as they learns how to blow their nose. Younger siblings might be distinguished by the fact that they aren't old enough to blow their own nose. Often, this comparison has a good deal of attraction for an older sibling. Explicitly point out the steps of blowing the nose, as you do them or as others do. Narrate the process as you go through the steps. They might need to be reminded to close their mouth. Keep a gentle, light tone of voice when teaching this new skill. If your child wants to hold the tissue themselves, let them! While it may be easier for the child to learn simply by blowing into a tissue you hold, some children may prefer to be in charge of their own tissue. Consider using a humidifier or saline spray to help loosen the mucus if your child is struggling to blow their nose while sick. This may mean that you go through more tissues than you'd like, but teaching the routine of throwing the tissue away will benefit you, and your child, in the long run. Sometimes the routine of throwing the tissue into the trash can will be a fun incentive for the child in itself. Provide plenty of praise for each tissue that goes from tissue box, to nose, to trash. Always have a trash bin close by as you are teaching this process. If you don't actually have a trash bin so close at hand, improvise by finding another receptacle (such as a plastic container, or an empty bowl) that can function as a temporary trash location until you can move it.", "Blowing air, whether through the mouth or the nose, is a learned skill. Unlike breathing regularly, blowing involves intention. If your child likes to imitate your actions, start by encouraging imitation when they are well. You should do the action first, and your child can imitate what you do. Practice first by blowing with the mouth. Blowing bubbles, using a soapy bubble mixture and a plastic bubble wand, is a very satisfying way to learn to control breath by blowing. The tradition of blowing out birthday candles offers another perfect opportunity to practice this skill in a fun way. You can pretend to blow out the candle, while allowing your child to actually blow it out. You can also hold a piece of tissue paper about six inches from your child's face, and show them how to make the tissue move by blowing on it. Other things your child can blow with their mouth include pinwheels, straws, and balloons, all of which help reinforce that air should come through their lips. Have them put their hand below your nostrils so they can feel the air as you blow. Show them how you can cover one nostril, then the other, to blow through each nostril individually. When you're first teaching your child to blow through their nose, remind them to keep their mouth closed. It can help to cover one nostril, then the other, to reinforce the feeling of air blowing through the nose. This will be easier to do when he's well, both because they will likely feel better and be more interested in learning new things, and because they will have more of a sense of air moving through the nostrils. Make a game out of blowing air through the nose. Children often are motivated by races. You can create a \"race\" for two extremely lightweight objects (a sequin or a feather works well) and see who can blow it from one end of a table to the other the quickest. Have fun taking air inside the body quickly, and blowing air outside the body quickly. This is a process of teaching your child to control the air that goes through their nose. Explain the purpose of blowing the nose. Show your child what mucus is. Use pictures, or hold a mirror up to your child's nose so that they can see what's inside. By teaching your child to connect excess mucus to colds, allergies, etc., you'll increase their understanding of why blowing their nose is important. This will help them make sense of why you might ask them to \"blow their nose\" when they needs to." ], "summary": [ "Practice holding a tissue to your child's nose. Point out when yourself or other adults use a tissue to blow their noses. Help your child blow their nose when they're sick by holding the tissue to their nose and telling them to blow. Teach your child to throw away the tissue immediately after they finish blowing.", "Teach your child the concept of blowing air intentionally. Teach your child how to blow air out of their nose. Explain what is happening with blowing." ] }

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

{ "section_name": [ "Walking for Exercise", "Choosing Your Route", "Strolling" ], "document": [ "You can do it all together or break it up -- either way will give you enough exercise. You should be getting at least 150 minutes per week of moderate aerobic exercise, like walking. It depends on you and your fitness level. It’s also up to you what you hope to achieve with walking. If you’re doing it with someone else, do you want to be able to chat as you go? If you’re pushing a stroller, do you want to move fast or slow? Many smartphones now have pedometers built in, if you own one. There are also some great apps to help keep track of your walking and motivate you further. Check out the British Heart Foundation's website for some recommendations, including MapMyWalk, Viewranger, and Walkmeter GPS. You can also think about getting a pedometer to analyze how far you are walking daily, weekly, and monthly. Keeping track can help motivate you to continue, increase your distance, and set new walking goals. Some more elaborate fitness meters, such as the Fitbit, will also track things like your heart rate and sleep quality. Sometimes having a partner makes all the difference. Find someone who also likes to walk for exercise -- maybe even a co-worker who would like to walk to work or a neighbor who would be interested in a morning or evening walk. If you’re not in the mood, knowing that you have a walking date will usually make you get out there even if you’re feeling tired or lazy.", "The benefits of spending time in nature are numerous. By going outside for your walk, you may experience benefits to your mental and physical health. Studies have shown that spending time in a forest can provide far reaching health benefits including reduced stress, lower blood pressure, a stronger immune system, better mood, increased focus, faster recovery from surgery or illness, more energy and better sleep. If you live near a forest, then you might consider taking your walk on a trail through the woods. You could also try visiting a local park or journey to a state or national park to immerse yourself in a forest setting. If you live in the city or if the weather is bad, then you might try visiting an arboretum or even a botanical garden. If you’re going on a stroll, part of the goal is to see pretty things -- a beautiful tree, a flower garden, stately old houses. Figure out what would make you feel happy on that particular day, and turn toward whatever it is. If you want a stroll, you’re probably not going to want lots of hills (though the views might be lovely). For maximum effect, you’re going to want to do a hike with some extreme hills. On the other end of the spectrum, you could try a walk with no hills on a paved, even surface. Many of us don’t live within walking distance of work. But for those who do, walking to work can be a great way to transition from home to work and back again while getting exercise. It helps put you in the right frame of mind for each place. If you have to dress up for work, consider taking your work shoes with you and wearing walking shoes on the way to and from your destination. Loose dogs are one of the greatest threats to walkers. Choose a route where you are unlikely to encounter dogs off lead. If you have to take a route where you know you are going to encounter loose dogs, be ready to interact. Stay calm. Walk away. Be calm, and send calm energy toward the dog. Don’t act aggressively. As a last resort, pretend to pick up rocks -- most dogs will get the idea and move away.", "Imagine you're walking with an elderly person. Better yet, walk with an elderly person. It's good for both of you. Stick your chest out and throw your shoulders back, inhale deeply, and \"relax\" into that position as you exhale. Let your arms hang down freely and they'll sway as you walk. Your hips should sway from side to side as well, especially if you allow your body's weight to \"sit\" on one foot completely before you shift it to the other. Don't just stare at your feet. One of the benefits of taking a relaxed stroll is that you have a chance to notice things you've never noticed before. Pay attention to your surroundings. Enjoy the scenery. Take it all in. Listen. Don't plot out a route. Don't designate a destination. As long as you can find your way back, take random turns and explore new areas. Avoid checking your watch (or if you're so inclined, learn to Tell Time Without a Clock). Many Buddhists incorporate walking meditations into their routine. Be mindful as you walk -- be aware of what each part of your body is doing and keep your breathing even. Try to focus entirely on your body and keep your mind from being distracted by sights and sounds that dispel your mindfulness. Be aware of your path and the natural world around you. Just don’t get caught up in looking at shop windows, listening to other people’s conversations, etc. Some people find meditating easier to do while walking than while sitting still for extended periods of time. You can also take the opportunity to Ground and Center as you walk: Imagine that every time you put your foot down, it connects with the center of the earth." ], "summary": [ "Try walking for a half hour a day. Walk at a moderate to fast pace. Keep track of your distance with an app or pedometer. Walk with a friend.", "Visit a forest or park. Determine what you’d like to see. Decide how much exercise you want to get. Think about walking to work. Be aware of dogs.", "Keep a leisurely pace. Relax your posture. Look up. Wander. Meditate as you walk." ] }

{ "section_name": [ "Making Imitation Cheetos", "Making Baked Cheese Curls", "Substituting Ingredients" ], "document": [ "Pour the oil into a large saucepan and turn the heat to medium to preheat the oil. Attach a candy thermometer to the side of the pan and insert the bulb into the oil. The oil should be 350 F (177 C) before you fry the dough to make the Cheetos. Pour the cheese powder into a seal-able plastic bag. When the Cheetos have been fried and cool, you'll toss them around in the cheese to coat them. In a medium mixing bowl, combine the flour, corn meal, and salt. Whisk the dry ingredients together to combine everything and remove any lumps that may be in the flour or corn meal. For this recipe, you can use regular corn meal, fine grind corn meal, or corn flour. Corn meal will produce a slightly grittier texture, whereas corn flour will produce smoother Cheetos. Fill a kettle to the minimum fill line. Bring the water to a boil and let it cool for a few minutes. Pour ½ cup (118 ml) of the very hot water into a measuring cup. Pour the hot water into the dry ingredients slowly, whisking the mixture as you pour. Continue whisking until all the water has been incorporated and you have a smooth dough. Fit a piping bag with a large, plain round tip. Spoon the dough mixture into the piping bag. When the bag is full or when all the dough has been added, twist the top of the bag to keep the dough inside. Use a clean freezer bag if you don’t have a piping bag. Cut a half-inch (1.3-cm) hole in the bottom corner of the bag, and press the dough toward the hole to pipe it out. When the oil is at temperature and the dough is ready to go, squeeze 2-inch-long (5-cm) logs of dough into the oil. When you squeeze out a length of dough, use scissors or shears to cut it away from the piping bag. Repeat until you’ve filled the pan with as many logs as you can fit, but don’t crowd the Cheetos in the pan. You may have to fry them in multiple batches. You want the logs to be a golden color when they come out of the oil. If the Cheetos aren't fully submerged in the oil, use a fork or chop sticks to flip them halfway through the cooking time. For healthier Cheetos, bake them in a 350 F (177 C) oven for 15 to 18 minutes, turning once halfway through the cooking time. Scoop the cooked Cheetos out of the hot oil using a metal slotted spoon. Transfer them to a plate covered with several layers of paper towel. Let the Cheetos drain and cool for one to two minutes. Once the first batch is out of the pan, allow the oil to come back up to temperature before adding your next batch of dough. When the Cheetos have had time to cool and drain, transfer them to the bag filled with the cheese powder. Keep as much air in the bag as possible and seal the bag shut. Shake the bag to toss the Cheetos in the cheese powder and fully coat them. Add more cheese to the bag if necessary, especially after each batch. Place a colander in a larger mixing bowl. Pour the Cheetos and cheese powder into the colander. This way, the Cheetos will stay in the colander and the cheese powder will sift into the bowl below. Transfer the Cheetos to a serving platter or airtight container for storage, and pour the cheese that collected in the bowl back into the freezer bag. Once all your Cheetos have been fried, cooled, and coated with cheese powder, you can sit back and enjoy your homemade Cheetos. Store leftovers in an airtight container for up to a few days.", "In the bowl of a stand mixer, combine the butter, garlic powder, and ½ teaspoon (3 g) of the salt. Use the paddle attachment to beat the ingredients together at medium-low speed for about two minutes, until the mixture is light and fluffy. Combine the ingredients in a mixing bowl and use a wooden spoon or rubber spatula to cream the butter if you don’t have a stand mixer. Add the flour, cornmeal, and shredded cheese to the creamed butter. Switch the mixer to low speed and continue beating the ingredients for another two minutes. Stop mixing when the mixture comes together as a firm dough. Ideal cheese for this recipe is a strong cheese like Monterey Jack or white cheddar. Turn the dough out onto a flat surface, like a countertop. Knead the dough into a ball, and then wrap it tightly in plastic wrap. Transfer the wrapped dough to a sealable plastic bag, press out all the air, and seal the bag. Move the dough to the refrigerator and chill it for at least an hour. Chilling the dough will give the flour time to rest, and make the dough easier to handle when you form the cheese curls. When the dough is 15 minutes away from being chilled, set the oven to 350 F (177 C) and let it preheat. While you wait, line two baking sheets with parchment paper or silicone mats. Remove the dough from the refrigerator, take it out of the bag, and unwrap it from the plastic. Tear off balls of dough that are 2 inches (5 cm) in diameter, and roll each one into a log that’s 2 inches (5 cm) long and half an inch (1.3 cm) thick. Shape the logs into crescents and transfer them to the prepared baking sheets. The curls can be positioned close to each other, but make sure they're not touching. When the curls are ready and the oven is at temperature, transfer the baking sheets to the oven. Bake the curls for 12 to 15 minutes, until they're golden brown at the edges and no longer shiny. When the curls are baked, transfer them to a wire cooling rack to cool for about 30 minutes to an hour. You want them to be room temperature before you coat them with cheese. In a small mixing bowl, combine the cheese powder, buttermilk powder, cornstarch, and remaining ½ teaspoon (3 g) of salt. Whisk the ingredients together to fully combine them and form a smooth powder. Transfer the cheese powder to a sealable plastic bag. You can also mix the powder in a food processor by pulsing the ingredients together for 15 seconds. Drop half of the cooled cheese curls into the bag with the cheese powder. Seal the bag and shake it to fully coat the curls with the powder. Use a slotted spoon to remove the coated curls from the cheese powder. Repeat with the other half of the curls until all the curls are coated. Once the curls are coated with the cheese powder, they're ready to be enjoyed. Serve immediately for best results, and store leftovers in an airtight container for up to a week.", "People who adhere to a vegan diet don’t eat dairy, but you can make homemade Cheetos vegan by substituting nutritional yeast for the cheese powder. These Cheetos are also suitable for people who are lactose intolerant. To make the vegan cheese powder, pulse together in a food processor: 1 cup (125 g) of cashews ¾ cup (45 g) of nutritional yeast ¼ cup (23 g) of oat flour ¼ cup (31 g) of tapioca flour 1 tablespoon (5 g) of paprika 1 tablespoon (14 g) of sugar 2 teaspoons (4 g) of powdered mustard 2 teaspoons (12 g) of sea salt 2 teaspoons (6 g) of onion powder For people who have celiac disease, avoiding gluten is key to staying healthy. Making gluten-free Cheetos at home is possible, and all you have to do is change the type of flour you use. To make your snacks gluten-free, replace the wheat flour with equal parts: Superfine brown rice flour Sorghum flour Potato starch Cheetos come in a variety of flavors, and you can replicate those flavors and create your own by adding different spices to the cheese powder. Add 1 to 2 teaspoons of any herb or spice you want to make different versions. Here are some ideas of spices you can add: Jalapeño powder to make cheddar jalapeño Cheetos Chili powder to make chili cheese Cheetos Tomato powder and oregano to make pizza Cheetos Chipotle and ranch powders to make chipotle ranch Cheetos" ], "summary": [ "Preheat the oil. Fill a bag with the cheese powder. Combine the dry ingredients. Add the water to make a dough. Transfer the dough to a piping bag. Pipe logs of dough into the hot oil. Fry the dough for four minutes. Drain the excess oil. Coat the logs with cheese powder. Separate the Cheetos and cheese powder. Dig in!", "Cream together the butter and spices. Make the dough. Chill the dough. Preheat the oven. Roll the dough into curls. Bake the curls. Cool the curls. Make the cheese coating. Coat the cooled curls with cheese. Serve your curls and store leftovers.", "Make the Cheetos vegan. Opt for a gluten-free version. Customize your Cheetos." ] }

{ "section_name": [ "Crocheting the Foundation Round", "Increasing the Oval" ], "document": [ "Continue working in the same stitch as you used for the first side of the chain. Work 1 crochet stitch into each of the chains just as you did in the first half of the round. When you get to the end of the new side of the chain, work 3 stitches into the last chain. Single crochet if you have been working in single crochet. Double crochet if you have been working in double crochet. This will form a fan-like shape and allow you to curve around to the other side of the oval again without puckering or gathering the stitches. If you are using a pattern, follow its instructions for working increases. You may need to work more or fewer stitches into the ends depending on the project.", "After you finish the increase stitches, work around to the other side of the round. Crochet 1 time into each of the stitches in the other half of the round. To continue expanding the oval, keep repeating the same increase process until the oval is the size you want it to be. Use 1 stitch type for each round." ], "summary": [ "Crochet 1 stitch into each stitch on the other side of the chain. Finish with 3 stitches in the end of the chain.", "Continue to crochet on the other side of the foundation. Repeat this process until the oval is the size you want it to be." ] }

{ "section_name": [ "Looking for Identifying Features", "Examining the Genital Area" ], "document": [ "Young female mice have nipples that are much more prominent than the nipples of a male. Position the mouse on its back to view its stomach. To do this, take the mouse by the scruff of its neck, and turn the mouse on its back in your hand. Nipples may be obscured by the fur on the mouse's stomach. Try to part the fur or feel the belly to see if you can spot the nipples. They may look like bald spots if the mouse is young. It can be difficult to spot nipples on pinkies but with good lighting and an observant eye, you can spot nipples as early as three days after birth. Be aware that male mice lack nipples entirely, so this is a good way to identify whether a mouse is male, too. Pregnancy is usually an easy visual determination of sex, as the nipples will swell and drop, forming \"saddlebags\" around the hip area. However, not all mice will be as obvious, and for some, obese males may look just like pregnant females. The nipples may also take on a pink, rosy appearance when a mouse is pregnant. This is known as “pinking up” and it is a common sign of pregnancy, but it can be hard to spot. Adult male mice have testicles that are pretty easy to see most of the time. However, you may have to be patient in order to get a look, because a male mouse can withdraw his testicles into his body. One way to get a good look is to wait for the mouse to eat while 'standing' on the rim of its food bowl. Most of the time his testicles will descend during this position. They look like small balls or pillows and are near the scrotum. You could also try placing the mouse on a sheet of glass or in a glass cage. Offer the mouse some treats to keep it still and check for its testicles from the under the glass.", "Place your hands together to form a cup, and use both hands to scoop up the mouse. For bigger mice, you can lift them by placing 1 hand under the chest and using the other hand to support the hind legs. Remember you are much bigger than the mouse and an untrained mouse will be frightened of you. Be gentle and calm when interacting with mice. Alternatively, you can train your mouse to crawl into your hand. Use treats to coax them into your palm. However, if this is your first time, it may take a while before your mouse trusts you enough to eat off of your hand. Take the mouse by the scruff of its neck and turn it on its back. If it doesn't seem comfortable, hold the mouse in your hand with its rear end facing you. Lift the base of the tail so that you can clearly see the genitals. It's important to lift the mouse at the base of its tail and never to have all of its feet in the air. Have at least the mouse's two front legs touching a surface, such as a cage or your hand. If you hold the mouse by its tail and let it hang, you risk the chance of breaking its tail or even snapping its back. You don't want to harm the mouse or cause it any pain. Pinkies, or newborn mice, can get cold very fast. Only handle them for brief periods of time. They are also extremely fragile so avoid lifting them by the tail. The anus is the opening directly under the tail. Depending on the age of the mouse, it can be quite obvious or too difficult to sex. Young mice, especially newborn pinkies that have no fur, are very difficult to sex and the anogenital distances between sexes can almost look the same, so don't feel silly if you sex them incorrectly. It just takes some practice! It is helpful to compare multiple mice of the same age side-by-side until you are able to see a difference in distances. A female mouse has a genital area that is much closer to the anus. The vagina is usually within about 1⁄4 inch (0.6 cm) on an adult mouse. Females have a vaginal orifice behind the urethra which may appear to look like a bump. A male mouse has a genital area much farther away from the anus than a female mouse. You can also look for testicles when you do this. Although mouse testicles are not as prominent as a dog’s, they do still appear as 2 elongated swellings in the groin region. The testicles will appear large in comparison to the mouse’s body, but the mouse may also draw them up during times of stress." ], "summary": [ "Look for prominent nipples to identify a female. Spot signs of pregnancy to identify an older female. Look for small bumps near the scrotum to identify a male.", "Use 2 hands to gently lift the mouse. Place the mouse on its back to view its genital area. Look at the distances between the anus and the genitalia. Determine the sex based on distance." ] }

{ "section_name": [ "Using the Photos App on Mac", "Using iCloud Photo Library", "Using the Photos App on Windows" ], "document": [ "Plug one end of the iPhone's charging cable into the iPhone's charging port, then plug the USB end into one of your computer's USB ports. Enter your passcode (or Touch ID, or Face ID) and press the Home button on your iPhone to unlock it. If prompted, tap Trust on the \"Trust this computer?\" pop-up before proceeding. Click the Photos app icon, which resembles a multicolored pinwheel, in your Mac's Dock. The Photos app may open automatically when you connect your iPhone. Your iPhone's icon should appear in the upper-left corner of the app's window. Click your iPhone's name on the left side of the window to select it as the place from which you'll import photos. Do so by clicking on images in the window. Skip this step if you want to import all of the photos that aren't already on your computer. It's in the upper-right corner of the window. The number of photos that you selected will appear in this button (e.g., Import 5 Selected). If you'd like to transfer all the photos on your iPhone that aren't already on your Mac, click Import All New Items. It's on the left side of the window. The photos you just transferred will be listed on this page.", "This method allows you to upload all of your photos to iCloud, at which point you can download them onto any computer with Internet access; however, your iCloud storage must exceed the amount of storage that your photos take up. You start with 5 gigabytes of free storage, but you may need to upgrade your storage before you can store your photos. Tap the Settings app icon, which resembles a grey box with gears on it. It's the top section in the Settings menu that contains your name and image if you've added one. If you are not signed in, tap Sign in to iPhone, enter your Apple ID and password, then tap Sign In. It's in the second section of the menu, near the middle of the screen. It's near the top of the \"APPS USING ICLOUD\" section. It will turn green {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/1\\/15\\/Iphoneswitchonicon1.png\",\"bigUrl\":\"\\/images\\/thumb\\/1\\/15\\/Iphoneswitchonicon1.png\\/46px-Iphoneswitchonicon1.png\",\"smallWidth\":460,\"smallHeight\":300,\"bigWidth\":\"46\",\"bigHeight\":\"30\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>I edited this screenshot of an iPhone\\n<\\/p><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"http:\\/\\/en.wikipedia.org\\/wiki\\/Fair_use\\\">Fair Use<\\/a><br>\\n<\\/p><\\/div>\"}. At this point, your existing Camera Roll photos and videos will be uploaded to your iCloud account as long as you're connected to Wi-Fi. The upload process can take several hours if you have a lot of photos, so be patient. If you'd like to save storage space on your iPhone, tap Optimize iPhone Storage to store smaller versions of photos on your device. It will turn green {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/1\\/15\\/Iphoneswitchonicon1.png\",\"bigUrl\":\"\\/images\\/thumb\\/1\\/15\\/Iphoneswitchonicon1.png\\/46px-Iphoneswitchonicon1.png\",\"smallWidth\":460,\"smallHeight\":300,\"bigWidth\":\"46\",\"bigHeight\":\"30\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>I edited this screenshot of an iPhone\\n<\\/p><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"http:\\/\\/en.wikipedia.org\\/wiki\\/Fair_use\\\">Fair Use<\\/a><br>\\n<\\/p><\\/div>\"}. This will ensure that future photos will be uploaded to iCloud whenever you have an Internet connection. Go to https://www.icloud.com/ in a browser. Enter your Apple ID email address and password, then click →. If you're already logged into iCloud, skip this step. It's a multicolored pinwheel-shaped icon. You'll find this in the upper-left side of the page. While holding down Ctrl (Windows) or ⌘ Command (Mac), click each photo that you want to download. It's the cloud-shaped icon with a downward-facing arrow that's in the top-right side of the page. Doing so will prompt the photos to download onto your computer, though you may be asked to choose a download location first.", "Plug one end of the iPhone's charging cable into the iPhone's charging port, then plug the USB end into one of your computer's USB ports. If this is the first time connecting your iPhone to the computer, you will need to tap Trust on the iPhone and then enter your iPhone's passcode or TouchID. Its app icon resembles a multicolored musical note on a white background. In order for a Windows computer to recognize an iPhone, you must open iTunes and allow the phone to connect to it. If you don't have iTunes on your computer, install it before proceeding. If iTunes prompts you to update it, click Download iTunes when prompted. You'll have to restart your computer after the download finishes. This iPhone-shaped icon will appear in the upper-left side of the iTunes Library page. Once you see it appear, you can proceed. It may take several seconds for your iPhone to connect to iTunes. If the Library tab near the top of the iTunes window isn't highlighted, click it to shift to Library view. Once the \"Device\" icon appears, enter your passcode (or Touch ID, or Face ID) and press the Home button on your iPhone to unlock it. If prompted, tap Trust on the \"Trust this computer?\" pop-up before proceeding. Click the Windows logo in the bottom-left corner of the screen. You'll usually find this mountain-shaped app icon somewhere in the Start window. If you don't see Photos here, type in photos and then click Photos at the top of the Start window. This tab is in the upper-right side of the Photos window. A drop-down menu will appear. It's in the drop-down menu. Clicking this will prompt your computer to begin scanning your iPhone for photos and videos to import. If you have more than one USB item plugged in, click your iPhone's name before proceeding. If Photos prompts you that it can't find a USB item, close and re-open Photos and try again. It may take a couple of tries to get your iPhone to show up here. All of the photos on your iPhone will initially be selected, but you can click the checkmark in the upper-right side of each photo that you don't want to import to prevent it from importing. You can also click the Unselect all link near the top of the \"Select items to import\" window to uncheck every photo and then click each photo that you want to import. If you want to delete the photos you're importing from your iPhone after they're added to your computer, click the Import settings link near the bottom of the window, then check the \"Delete items from my device after I import them\" box and click Done. It's at the bottom of the window. Doing so will prompt the photos to begin importing into your computer. Once they're finished, you'll see a notification appear in the lower-right corner of your computer's screen, at which point you can detach your iPhone from your computer." ], "summary": [ "Connect your iPhone to your Mac. Unlock your iPhone. Open the Photos app. Select your iPhone. Select the photos you'd like to download. Click Import Selected. Click Imports.", "Make sure that you have enough space. Open your iPhone's Settings. Tap your Apple ID. Tap iCloud. Tap Photos. Tap the white \"iCloud Photo Library\" switch . Tap the white \"My Photo Stream\" switch . Open iCloud on a computer. Log into iCloud. Click Photos. Click the Photos tab. Select photos to download. Click the \"Download\" button .", "Connect your iPhone to your Windows computer. Open iTunes. Wait for the \"Device\" icon to appear. Unlock your iPhone. Open Start . Click Photos. Click Import. Click From a USB device. Select photos to transfer onto your computer. Click Import selected." ] }

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

{ "section_name": [ "Setting Up a Test", "What to Do With a Positive Result", "Knowing When to Get Tested" ], "document": [ "One great \"first stop\" for STD treatment is your ordinary doctor that you see for your regular checkups. Your doctor should be more than willing to help you get the tests you need. Doctors are not allowed to judge you or tease you about your issues. If you are older than 13, most doctors will also agree to treat you without telling your parents the real reason for your visit. However, this depends on which state you live in. This can be a subject that is difficult to talk to others about. Luckily, you do not need to explain a single thing on the phone. If the receptionist asks, you can just say that you are not feeling well or that you want a routine physical exam. Then, once you are in the privacy of the examination room, you can explain your situation. You can also give your parents the same excuse if you are worried about them having an angry reaction. Don't be afraid to open up to your doctor about the reasons for your visit. It's your doctor's job to help you — she or he will want to get you your test results as quickly as possible. If you do have an STD, your doctor will help you get rid of it. Remember, your doctor is your friend, so there's no question you shouldn't feel comfortable asking. Doctors will also be happy to direct you to other people who can help you. For instance, she or he should be willing to connect you with agencies that supply condoms and birth control for cheap or free. Worried about paying for a doctor's visit or keeping it secret from your parents? Try visiting a public sexual health clinic instead. In the U.S., the most famous of these is Planned Parenthood. Most of these sorts of clinics will offer confidential STD testing for cheap or even free.You can also almost always get birth control and condoms at these clinics as well. Not sure where a sexual health clinic is near you? Try using inspot.org. This site offers an easy-to-use tool for locating clinics in your local area. Inspot.org even lets you send anonymous online requests for information about testing. Many (though not all) high schools and colleges will have their own on-campus health clinic for students. In most cases, these clinics will be confidential and will offer both STD testing and birth control services — just like a \"real\" clinic. The cost of your treatment may even be covered in your tuition. Call or ask the front desk staff for more information. Note that some schools (particularly religious schools) may not offer all sexual health services in their campus clinics. Looking for information on where or how to get an STD test? Call the Centers for Disease Control (CDC) national STD helpline at 1-800-232-4636. Help is available 24 hours a day in English and Spanish. To learn where STD testing clinics are located near you, listen to the audio prompts. Use your phone's buttons to give your responses. As of March 2015, the button combination to get testing locations in English is: 1 (for English), 9 (for \"all other inquiries\"), 1 (for STDs) and 1 again (for STD testing locations). Most of the suggestions in this section can be confidential. This means that your family members won't have to know you were tested. However, this isn't always the \"default\" option, so talk to the staff at your testing location to agree on a plan that works for you. A few questions you may want to ask are: Will you call me at home or send a letter to confirm the results of the test? Will you send a bill to my home? Will you send any other mail? Will the test show up on my parents' insurance bill? In recent years, home tests for many common STDs (including HIV, chlamydia, and gonorrhea) have become popular and affordable. These tests usually require you to collect a urine sample or swab part of your body. The sample is then sent in the mail to a lab for analysis. You may be able to find these tests for fairly cheap at your local pharmacy. Note that there is some evidence that home tests tend to give more \"false positives\" than tests at clinics. In other words, if you do a home test and the test indicates that you do have an STD, you should confirm your results with a doctor or health clinic. There is a chance they may not be accurate.", "Getting a positive result back from an STD test can sometimes be an emotional experience. You may feel embarrassed, frustrated, sad, angry, or ashamed. You may not know what to do next. Having these thoughts is OK. Give yourself time to process your emotions. You don't have to feel bad for having an STD. You're already better off than you were before your test. Now, you know about it and can start getting treatment. Know that you are not alone if you get a positive STD diagnosis. Some STDs are extremely common. For instance, in the U.S., most sexually active men and women will get at least one case of HPV during their life. If you test positive for an STD, you have a responsibility to tell anyone that you've had sex with while you might have had the disease. This can understandably be an awkward experience, but it's a necessary one. By telling these people, you give them the chance to get tested themselves. If they have the disease, they can start treatment as soon as possible. If you test positive for a serious STD, like HIV, notifying past partners can be life-saving. Talk to your doctor about the results of your STD test. Usually, you will have the chance to do this when you receive your test results. A positive test will usually come with instructions to schedule an appointment. The quicker you start receiving treatment, the better the process of recovery is likely to be. Some STDs caused by bacteria, yeast, and parasites have \"cures\" — that is, medicines that can make the disease go away forever. For instance, gonorrhea can usually be cured with antibiotics. However, STDs caused by viruses don't have cures. In some cases, you must wait for your body to fight off the virus on its own. In others, the virus stays with you for life, though treatment can make symptoms disappear and make it much harder to spread the virus. If you have an STD, it's your responsibility to notify any sexual partners prior to sex. Certain types of protection can help prevent the infection from spreading through sex. The easiest, most widely-available means of protecting against STDs is by using condoms. A male or female condom will greatly reduce the risk of giving your sexual partner an STD. However, this is only if it completely covers the infected area. Even condoms are not 100% effective, however, so it's important for both partners to make an informed decision before having sex. See our condom article for more information.", "There are many different reasons why a person may want an STD test. The most urgent is when there is a change in the way your genitals look or feel. In general, anything \"out of the ordinary\" with your genitals might be an STD. However, there are plenty of alternate explanations as well. Each STD has a different incubation period. Incubation period means the amount of time you should wait after potential exposure before getting tested. The incubation period for STDs varies from 1 day to 3 months depending on the STD. Signs that warrant an STD test regardless include: Discomfort when urinating Unusual bumps or sores Persistent itchiness or irritation Unusual discharge or smell Again, these symptoms all have non-STD causes as well. For instance, some young women confuse the pain and discharge from a yeast infection with an STD. When you have sex with someone, you're also having sex with the people he or she has had sex with. If your partner has been sexually active since his or her last STD test, it's wise to have him or her get tested before you have sex. It is possible to have an STD without knowing it since symptoms can take a long time to show up. Conversely, if you have been sexually active and you haven't had an STD test in a while, you should get tested before becoming sexually active with your partner. Medical professionals recommend different testing schedules for different STDs. For instance, two common STDs, gonorrhea and chlamydia, require testing once a year if you meet any of the following conditions: You are a sexually active female under 25. You are a female older 25 who is at-risk for STDs. For instance, you are having sex with multiple partners or don't know your new partner's sexual history. You are a man who has sex with men. You have HIV. You have been forced to have sex or perform sexual acts against your will. Other tests require less-frequent testing or require testing only when certain conditions are met. For example, testing is recommended for these three diseases only if you meet any of the following conditions: You have tested positive for a different STD. You have had more than one partner since your last test. You use intravenous (IV needle) drugs. You are a man who has sex with men. You are pregnant or want to become pregnant soon. You have been forced to have sex or perform sexual acts against your will. Unfortunately, not all STDs have a test that is 100% effective. There may be some tests available, but they may not be perfectly accurate. False negatives and positives may be possible. In these cases, a doctor may need to make a diagnosis by examining your symptoms in person. Herpes is one common STD that lacks a definitive test. Herpes may be diagnosed by taking a tissue scraping from the genital sores or via a blood test, but neither test works perfectly. HPV (human papillomavirus) has no test for men. Diagnosis must be made by visually examining sores. However, women can be tested for HPV via a pap test (which is recommended every three years for women between ages 21 and 65)." ], "summary": [ "Make an appointment with your family doctor. Take the opportunity to talk to your doctor about your concerns. Alternatively, visit a sexual health clinic. Visit a school clinic. Try the national STD hotline. Double-check privacy information at the location you visit. Consider the possibility of an at-home test.", "Give yourself time to deal with your emotions. Share the results with your sexual partner(s). Begin a doctor-recommended treatment plan. Prevent the spread of your STD if you have one.", "Get tested if you notice a difference in your genitals. Get tested if you're unsure of a partner's sexual history (or your own). Know when to get tested for chlamydia and gonorrhea. Know when to get tested for HIV, syphilis, and hepatitis C. Realize that there are no tests for some STDs." ] }

{ "section_name": [ "Writing A More Formal Thank You", "Writing A Simple Thank You" ], "document": [ "\"I am grateful\" in Spanish is written as \"estoy agradecido\" if you are male, or \"estoy agradecida\" if you are female. The phrase \"thank you in advance\" is written as \"con gracias anticipadas\" in Spanish. \"Thank you sir\" is written as \"gracias señor\" in Spanish. \"Thank you madam\" is written as \"gracias señora\". Don't forget to put the diacritical tilde on the \"n\". To say \"thank you again\", for example, at the bottom of a letter, you can write \"con gracias repetidas\". If you want to write \"thank-you\" as a noun, you would use the word \"agradecimiento\". For example, the phrase \"she sent a thank-you for the wedding gifts\" would be translated into Spanish as \"ella envió una nota de agradecimiento por los regalos de boda\".", "Gracias is the word for thank you in Spanish. It can be used in almost any context, in order to express gratitude. The word gracia in Spanish means \"grace\", so gracias literally translates as \"graces\" or \"lots of graces\". The word gracias is pronounced as \"grass-ee-ass\" by Spanish speakers in Latin America, and as \"grath-ee-ass\" in Spain. If you wish to say something along the lines of \"thank you very much\" or \"thanks a lot\", you can either say muchas gracias or muchísimas gracias." ], "summary": [ "Write \"I am grateful\". Write \"thank you in advance\". Write \"thank you sir\" or \"thank you madam\". Write \"thank you again\". Write \"thank-you\" as a noun.", "Write the word \"gracias\". Emphasize your thanks by adding \"muchas\" or \"muchísimas\"." ] }