Take the lid off the pitcher and wash it in the sink with hot water and your basic dishwashing detergent. Wipe it down with a washcloth or sponge, making sure to get into the crevices of the lid as best as you can. For pitchers with electronics in the lid, be sure to not submerge them in water. For Brita pitchers that feature a chrome lid, mix one teaspoon of vinegar into a cup of warm water and gently wipe the lid down with a soft cloth dipped in the water. The filter does not need to be washed, but rinse it off with warm water if you want to. Set the filter on a clean surface so you don't contaminate it. Take the water reservoir out of the pitcher, if it has one, and put it in the sink. Using a mild dish detergent and warm water, wipe the reservoir down with a soft cloth. Be sure to wipe the inside and outside of the reservoir, as well as the cradle where the filter sits.
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One-sentence summary -- Remove the lid and wash it. Remove the filter and set it aside. Remove and wash the reservoir.

Q: Women who are not pregnant need 400 mcg per day. Folic acid, or folate, is a B vitamin which is important for the nervous system. Excellent sources of folic acid include: Whole grain cereals or cereals that are fortified with folic acid Spinach Beans Asparagus Oranges Peanuts Your body absorbs iron best from meat, particularly red meat. However, if you are vegetarian, you can still meet your iron needs by increasing your intake of non-meat foods that are rich in iron. Before menopause women should get 18 mg per day. After menopause, they need 8. Excellent sources of iron include: Red meat. Lean meats are healthiest because they have less fat. Pork Poultry Seafood Beans Peas Spinach Raisins and dried apricots Foods that have iron added, such as some cereals, breads, and pastas. The packaging will tell you if iron has been added. After menopause, women's daily calcium needs increase from 1000 mg per day to 1200. Getting enough calcium is important to prevent osteoporosis. Women can avoid a calcium deficiency by eating: Milk Yogurt Cheese Broccoli Spinach Kale Turnips Collard greens Soy milk and fruit juices which have been fortified with calcium Salmon Vitamin B6 is important for your nerves to function properly. Deficiencies are uncommon, however you can guard against it by eating: Cereals Carrots Peas Spinach Milk Cheese Eggs Fish Flour But don't forget to use sunscreen to prevent burns. The recommended amount for adults is 600 international units per day. For people over 70 an extra 200 per day is recommended. This is important to sustain strong bones in the later in life when people are vulnerable to breaking bones if they fall. You can also get vitamin D by eating: Milk Yogurt Salmon Trout Tuna Halibut vitamin A is important for the visual system, cell growth, and proper immune function. Getting enough vitamin A may even help prevent cancer. You can get vitamin A by eating: Yellow vegetables Liver Kidney Eggs and other dairy In addition to eggs, fortified cereals, fruit, spinach, meat, poultry and nuts, many oils contain vitamin E. These include: Corn oil Cottonseed oil Safflower oil Soybean oil Sunflower oil Argan oil Olive oil Wheat germ oil Vitamin K is needed for blood to be able to clot. Most people get sufficient vitamin K through eating a diet containing: Green leafy vegetables Meat Dairy
A: Obtain enough folic acid. Eat foods that are rich in iron. Evaluate whether you are getting enough calcium. Eat enough vitamin B6. Spend time in the sun to get enough vitamin D. Eat carrots to get vitamin A. Cook with oils to get sufficient vitamin E. Protect the health of your circulatory system with vitamin K.

Article: As the follower, mirror your partner's steps as closely as possible. At the same time that they move their left foot forward, your right foot must go backward. Match the distance that they step so your feet are as close as they were to start. This step lasts two beats. Be sure to step at the same speed as your partner. As your partner steps diagonally with their right foot, mirror the step backwards. This step lasts for one beat, so you must step quickly. If you step too slowly, your partner may kick your foot when they step forward. End this step with your feet shoulder width apart, and with neither foot farther forward or backward. Shift your weight onto your left foot so you are ready for the next step. Barely lift your right foot off of the ground, and plant it next to your left foot. Make this step at the same time as your partner so you move sideways together. You should be standing at a 45 degree angle from your starting spot. Make sure your weight is centered over your feet. As your partner moves back in the second phase, you move forward. Mirror their right foot moving backward with your left foot moving forward. Imagine your foot is pulled by their foot. Go slowly so this step takes two beats to accomplish. Be sure to shift your weight onto that left foot so you are ready to take the next step. Move your feet back to parallel with this step. Make sure they are still shoulder width apart and directly across from your partner's feet. Be sure to step quickly so it takes one beat. Shift your weight slightly onto your right foot as you prepare to take the final step. Take this final step quickly and in time with your partner. Your feet end up close together and on the same place on the floor that they started.
Question: What is a summary of what this article is about?
Step back slowly with your right foot. Step quickly at a backward diagonal with your left foot. Slide your right foot toward your left foot quickly. Move your left foot forward slowly. Take a quick step with your right foot at 45 degrees forward. Slide your left foot toward your right foot into its original place.