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Use a small, clean bowl filled with warm water and soak each hand for 3-5 minutes. This will soften your nail bed and make clipping and filing easier for you. The most common nail shapes are square, oval and squoval (a combination of a square and oval essentially a square shape with rounded edges), but choose the shape that works best for you. If you aren't sure which shape to choose, check out the shape of your cuticles and then shape your nails similarly. Square nail shapes are the most durable because they span the entire width of the nail bed. Aesthetically they look best on long fingers with wide nail beds, but this shape is popular in general. The next best option is squoval, as far as sturdiness is concerned. This shape looks great on any hand. There are many types of nail files, including glass files, emery boards and metals files. For shaping the nails, opt for a glass file. The coarser grit allows for more control when shaping. If you need to remove a significant amount of length before you shape your nails, use nail clippers to carefully clip your nails to be slightly longer than your desired length and use a file to eliminate the rest while shaping. Filing back and forth can weaken your nails. Instead use smooth strokes in one direction when filing, starting with one side and then moving on to the other. Be sure to use your file to smooth away any rough edges after shaping your nails. Rough edges can cause snags and leaving behind any sharp points can be dangerous. This will smooth away any dents, ridges and leftover nail polish from your nail. Buff the entire nail but also the tips of your nails, which will smooth away any residual ridges after filing.

summary: Soak your hands in warm water before grooming. Decide on a nail shape. Use a nail file to shape your nails. File in one direction instead of back and forth. Use a nail buffer after you file your nails.

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Many types of nail polish contain toxins that can be dangerous when left on your skin for a period of time. Some nail polishes are labeled as "non-toxic," but it's found that these labels are occasionally inaccurate. There are also nail polishes that are label free, but do not contain any toxins. Before you apply nail polish to your skin, it's best to check the ingredients for harmful toxins. Some ingredients to avoid in nail polish are dibutyl phthalate, toluene, and formaldehyde. However, short term exposure to these products is relatively safe, because these chemicals are often found in cleaning products, so just take caution in the amount of polish you apply to your skin. If you are pregnant, do not apply tattoos with nail polish. Nail polish brands that contain none of the above toxins are: Color Madnic Luscious nail lacquer, Zoya professional nail lacquer, OPI Birthday Babe nail lacquer, Cali nail polish thinner, Essie Starter Wife 596 nail lacquer, and Out the Door topcoat. These are safe to use on your skin, even for long exposure. Another thing to keep in mind when making tattoos with nail polish is they won't just fade slowly from your skin. Nail polish on your skin is likely going to chip quickly, because you are constantly loosing skin cells. If you are looking for a tattoo that is a little more temporary you may avoid using nail polish. There are some fun, alternative methods to nail polish tattoos that may last longer or be better for your skin. Why not try a cute tattoo from your childhood? You can usually find these in toy vending machines, and it could be a fun blast from the past. Henna is also a great option, as it lasts one to three weeks and is all natural. It will also fade from your skin, which may look better than chipped nail polish. Henna is more expensive, especially if you get it done at a fair, carnival, or another outing. You can buy henna kits online, that over time are worth the money spent on them. You can also purchase tattoo pens, which are specifically created for tattoos and will create a tattoo that lasts longer.

summary: Know the effect on your skin. Understand it will chip off quickly. Consider alternative methods.

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In general, women need to consume around 46 g daily and men need to consume around 56 g daily. Keep track of your protein intake throughout the day. You can use a journal or food tracker app on your phone to see how much more you need to eat as you progress through the day. Some people may need more protein than others. If you're performing moderate to intense exercise for more than 45 minutes daily or trying to lose weight, the total amount of protein you should consume maybe be greater. Combining certain plant-based proteins will give you a complete protein. Aim to consume a variety of whole grains, nuts and legumes these foods together will provide all the essential amino acids your body needs to make a complete protein. Combine legumes and whole grains for a complete protein. Examples include: rice and beans, lentils and barley, bulgur with beans or peanut butter on 100% whole wheat bread. Combing legumes with nuts and seeds also provides a complete protein. Whole grains provide an essential component to preparing complete proteins. Include a variety of whole grains each week to ensure you're eating a diverse diet. Eating 100% whole grains increases your chances of getting complete proteins in your diet. Whole grains are unprocessed and contain all the parts of the grain the germ, endosperm and bran. They are typically higher in nutrients like fiber and protein compared to processed grains like white flour or white rice. Examples of whole grains include: oats or oatmeal, 100% whole wheat pasta, bulgur, buckwheat, millet, quinoa or brown rice. Other key food groups that make up complete protein are legumes and nuts. Again, choose a variety to eat each week. Examples of legumes include: beans, lentils, peanuts and peas. Examples of nuts/seeds includes: walnuts, almonds, cashews, pumpkin seeds, sesame seeds, pistachios or pecans. Nuts are also a great source of healthy fats. This is important to consider especially if you're following a vegetarian or vegan diet and have a limited intake of some healthy fats. There are a few plant-based proteins that are already considered a complete protein. Soy, quinoa, hemp seeds or buckwheat are great sources of complete proteins. Keep cooked quinoa or buckwheat in your refrigerator or freezer for a quick grain side dish or the base of your main dish. Hemp seeds can be added to smoothies, sprinkled on salads or added to your morning yogurt. They also are a good source of healthy fats. It was once thought that you needed to consume a whole grain and legume at each meal in order to benefit from a complete protein. Studies have now shown that as you long as you consume both foods throughout the day, your body will be able to obtain all the amino acids needed. Food journals, apps or meal plans can help you see how you can include a variety of plant-based proteins throughout the day. Keep track to make sure you include a wide variety of proteins. Legumes are a cornerstone of a vegetarian or vegan diet due to the lack of animal proteins consumed. A well-thought-out meal plan will help make sure you're eating a healthful, protein rich diet each day. When food choices are limited, you need to take extra care to ensure you are not falling short. This is especially useful if you're busy and don't have time to consider each protein source you consume each day. Take an hour or two during your free time and develop a weekly meal plan. Make sure you account for complete proteins and include a wide variety of plant-based proteins each day. Write up the corresponding grocery list to your meal plan so you have a list ready-to-go and you buy only what you need in the store.
summary: Consume adequate amounts of protein daily. Combine the right types of foods. Eat 100% whole grains. Eat a variety of nuts and legumes. Include plant-based proteins that are complete proteins. Consume a variety of legumes and grains throughout the day. Design a meal plan.