Article: In all relationships, communication is key. Many fights and misunderstandings stem from a lack of communication. Going forward, it's important to be 100% honest about your actions and feelings in your friendship. If an issue arises in the future, make it clear that you'd like to resolve those issues by talking with each other instead of talking to other people or doing something that either of you may regret. Bring issues up immediately instead of bottling up your feelings. When we suppress feelings and emotions, we are more likely to boil over and say or do something we regret. If a problem arises, address it right away. It is important to know what you and your friend expect out of a friendship in order for it to work. For example, you may deal with situations differently, or some things may bother you more than others. This is why you must establish expectations. Tell your friend what you need from them in a friendship. Being honest will help your friend to better meet your needs. Explain to your friend what you need from them using the "I-message" formula: "I feel _____ when you _______ and I need for you to _______." Refrain from assigning blame to your friend, though. Ask your friend what they need from you in a friendship. Again, friendship is a two-way street. Therefore, you need to meet your friends needs as well. Ask them to be honest about how you can be a better friend to them. Be ready to meet both needs. Resolution begins when you start understanding each other and the situation. As you hear similar needs from each other, the differences are put aside and you are able to work things through. It's impossible to move forward if you are unable to forgive. Holding onto anger or grudges isn't healthy for you and will ruin any chance you have of a real friendship. It takes a lot of strength to forgive, but it will help you grow as a person and as a friend. Tell your friend that you forgive them it is an important factor in rebuilding trust for both of you. It will mean a lot to your friend to hear that you forgive them, and saying "I forgive you" will help you move on from the situation. If you cannot forgive this person for their actions, you cannot be friends with him or her. Trying to have a relationship with someone you hold anger towards isn't healthy for you or for them. Life is too short to hold grudges.
Question: What is a summary of what this article is about?
Improve communication with your friend. Establish expectations for your friendship. Be willing to forgive.

Problem: Article: Women who are overweight are more susceptible to hot flashes. Maintaining a healthy, balanced diet, coupled with daily exercise, can help you stay at a healthy weight. Always consult a registered dietician or your doctor before altering your diet. Consume more vegetables, healthy fats, and lean protein. Shape your meals so they contain one protein source, one low fat source and one low carb vegetable source. A low carb diet can help you maintain a healthy lifestyle and improve the symptoms of menopause, including hot flashes. Healthy protein sources include egg whites, soy products, and chicken. Fish such as salmon and trout, as well as shellfish like shrimp and lobster are also good sources of protein in a healthy diet. Non-fat greek yogurt is also a good way to get protein and dairy in your diet. Your diet should also focus on food sources of vitamin E, which can lower the severity of hot flashes in women. Leafy greens, tropical fruit, and nuts are all good sources of vitamin E. Low carb vegetables include: broccoli, cauliflower, spinach, kale, brussels sprouts, cabbage, swiss chard, lettuce, cucumber, and celery. Steaming or baking vegetables, rather than frying them, will ensure you receive all the nutrients and antioxidants in low carb veggies for the week. Healthy fat sources include avocados and nuts, as well as olive oil, coconut oil, and avocado oil. Cooking with these oils will boost your fat levels without causing you to gain weight. Cut out carbs, sugars, and animal fats. Foods high in carbs and sugars cause your body to secrete insulin, which is a main fat storage hormone in your body. When your insulin levels go down, your body can start to burn fat. It also helps your kidneys shed excess sodium and water, which will help you reduce any water weight. Avoid foods high in starch and carbs like potato chips, french fries, and white breads. You should also avoid consuming foods high in sugar like soft drinks, candy, cakes, and other junk food. Animal fats found in red meat and gamey meat like lamb can be fattening and slow down your metabolism as they are difficult to digest. Caffeine is a common trigger for hot flashes and mood swings among menopausal women. Replace caffeine with water whenever possible. Instead of going for coffee or black tea, choose herbal tea or sparkling water with a squeeze of lemon or lime juice. Cut back on dark chocolate, too, as it contains caffeine. Like caffeine, alcohol can make hot flashes and mood swings worse. Whenever possible, choose a nonalcoholic beverage instead of an alcoholic one. When you do choose alcohol, limit your consumption to no more than one drink per day. Naturally occurring plant estrogens may help reduce the severity of hot flashes. Their effect is not as strong as that of human estrogen, but they may still be helpful. Plant estrogens can be found in the following foods: Soybeans Chickpeas Lentils Tofu Crushed or ground flaxseed Spicy foods are known to trigger hot flashes in many women. Try seasoning your food with milder seasonings, like basil, chives, and oregano, instead of using blackening spices, peppers, curry, and other hot spices.
Summary: Maintain a healthy, balanced diet. Avoid caffeine and alcohol. Incorporate plant estrogens into your diet. Stay away from spicy foods.

Throwing a tomahawk is all in your arm motion and letting the tomahawk come out of your throw as naturally as possible and at the peak of your motion. Your stance needs to be upright and level, with your feet shoulder-width apart and comfortable. Your arms should be loosely and comfortably at your sides and you should be standing square with the target. With the handle pointed straight at your body, grip the handle as if you were giving it a firm business handshake, about an inch or two from the end of the handle. Wrap your thumb around the handle as you would a hammer, not placing it on the back as you would a knife. It's very important to not put your thumb on the back of the handle. This affects the spin greatly, causing the tomahawk to rotate differently in the air, usually ending with a loud clang against the target when it fails to stick. Wrap your thumb around comfortably. Alternatively, if you're standing in the right spot and getting too much spin on the 'hawk, you can put your thumb up to slow it down. Practice some to get a feel for how it spins and the proper throwing motion to get a feel for what's right for your throw. As you stand holding the tomahawk, you want the edge of the blade to be perfectly perpendicular to the target. If the blade's axis is off just a little bit, the tomahawk will fly through the air all wonky, resulting in an inaccurate toss. To get it level, loosen your grip some and the let the tomahawk fall slightly (don't let go entirely!) to let gravity do the work of straightening it out for you. Because it's top-heavy it should settle naturally into the right position. To test if you're holding the tomahawk correctly and standing properly, let your arm fall naturally to your side. The blade should be parallel to your leg, neither with the blade pointing in toward you our out away from you. If it isn't, rotate the handle slightly by loosening your grip, leaving your hand in the same basic positioning, and getting it properly situated.
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One-sentence summary --
Get into the ready stance. Hold the tomahawk correctly. Keep it straight. Practice letting it swing at your side.