INPUT ARTICLE: Article: The plant proteins available as protein powders are generally complete proteins. Some are gluten free and all can be considered vegan. They have lower protein content than animal sources, but still have many benefits. Plant protein powders usually require more processing and tend to be more expensive than animal protein powders. Soy-based protein powders are the most widely used plant-based protein. This protein powder is generally recommended for women, as soy contains phytoestrogen, a plant sterol that can mimic the hormone estrogen. Phytoestrogen can decrease the ability of the hormone lipase to break down body fat. In the past, soy was thought to aggravate breast cancer, but new studies are showing that it may actually help to shrink tumors. Soy protein comes very close to animal protein in protein content and quality. It has a PDCAAS value of 0.92 to 0.99. Studies have shown that soy protein lowers LDL cholesterol and affects fat metabolism. Soy protein also promotes satiety, which can help to keep you fuller for longer, so that you lose weight. There have been limited studies showing soy protein having positive effects on cognitive function. In fact, hemp is considered a complete protein, as it contains all 20 essential amino acids. It is considered a good protein powder for people hoping to lose weight because it is high in fiber, which can help to fill you up and keep you fuller for longer. Hemp also contains phytoestrogen like soy. Hemp protein is usually sold in blends with other proteins and is not widely available. It is a relatively expensive protein powder to use. Flaxseed is not a protein powder, but does contain high amounts of protein and can be used as a protein powder or with other protein powders. It is high in fiber and contains essential omega fatty acids, including omega 3's. The protein content and quality can vary with flaxseed. It is gluten free. Flaxseed powder is sold in most grocery stores. Brown rice powder is gluten free and easy to digest. It contains many of the essential amino acids, but not all of them, which means that it should be consumed in conjunction with other protein foods or powders. Pea protein made from the yellow split pea and is easily digested, as well as gluten free. It contains a well-balanced amino acid profile and a high amount of protein, though it does not have all of the necessary amino acids. It has a PDCAAS rating of 0.93. Pea protein is especially good for people looking to lose weight, as it can keep you feeling full for long periods of time.

SUMMARY: Understand that plant-based protein powders can have the same effects as animal-based powders. Choose a soy protein powder if you are looking to improve overall health. Have hemp protein if you are looking for a high quality vegan protein that is also high in fiber. Buy a flaxseed powder if you need to increase protein and omega 3 fatty acids. Incorporate brown rice protein powder into your diet if you have gastrointestinal issues, but still need a high quality protein powder. Pick pea protein powder if satiety is important.

INPUT ARTICLE: Article: If you paddle out to a group of surfers waiting for a wave (also known as the "lineup"), try to stay out the way and keep to the edges. Longboards can paddle more quickly and catch smaller waves than normal surfboards, so your outer positioning won't hurt your chances at catching an amazing wave! Be sure not to hog the waves, though. Experienced surfers generally don't mind surfing with beginners, as long as they're not being rude or stealing all of the good waves. If this is your first time surfing, you may want to pick an area beyond the break where there are fewer surfers. This way, you'll have less obstacles and people to worry about while you get the hang of your longboard. This anticipation is one of the best parts of surfing! Feel the water as you lean back on the tail and make wide, sweeping strokes through the water with your cupped hands. Note the rhythm of the waves coming in and out, watching for sets and lulls, and take in the beauty of the ocean. Keep an eye on the horizon for a wave while you wait. Lay back down on your board and kick your legs in an eggbeater motion while paddling with 1 arm to turn back to face shore. Once you're facing directly away from the wave, paddle hard with long, deliberate strokes. Keep paddling until you feel a slight lift of a wave at the back of your board, then give a couple more strong paddles. While you're paddling, keep your body toward the back of the board so the nose stays out of the water. If you're a beginner, ask a friend to help push you into a wave or work on your paddling until you can catch a wave. Once you've caught the wave, all you have to do is ride it toward shore! Don't tense up or go rigidinstead, bend your knees and keep your body limber and relaxed. Lean slightly back and forth, adjusting your footing, to get the feel for the stability of the board and the power of the wave. Get in the water as often as you can. If you practice every day for a week, you'll be able to see yourself improving! Keep perfecting your paddling, turning, balance, and speed at popping up to standing and you'll be a pro in no time. One of the best ways to make surfing low-pressure is to bring a friend and just have fun practicing together!

SUMMARY: Position yourself on the outside of the lineup. Sit on your board as you wait to observe and enjoy the water. Turn around and paddle hard once you spot a wave. Stand up quickly to catch the wave and keep your body relaxed. Keep practicing your technique and don't get discouraged.

INPUT ARTICLE: Article: You will need to get a pot for your mum and some potting soil to fill your pot. Look for a potting soil mix that is appropriate for flowers. If you're planting a mum plant, the pot should be twice as big as the rootball. Add enough soil to make a layer about 1 inch (2.5 cm) deep in the bottom of the pot. If you use any more than that, the plant will sit on top of the soil and be taller than the pot. Any less and there won't be anything for the plant's roots to attach to. If you're planting mum seeds, you can choose the size of your pot - the mums will grow to fill the container. Fill the container with soil to about three inches below the top of the pot. This can be in a very sunny window, or on your front porch if it gets a lot of sun.

SUMMARY: Place soil in a new pot. Leave the mum in an area with plenty of sun.

INPUT ARTICLE: Article: Avril's skin usually looks flawless, so buy some foundation and apply it evenly on your face. No matter which look she's rocking, Avril's famous smokey eye is consistent. Start with your eyeliner. Draw a thick line along the upper lashes with black eyeliner, then do the same thing along your lower lash line, taking it all the way into the inner and outer corners of your eye. You can also add a little "wing" or "cattail" at the edge of the eye. . Put a grey colour all over your eyelid, and then apply black eyeshadow along your outer eyelid. If you want to, add sparkles, like Avril does on stage. Use about two coats of volumizing mascara (make sure that your lashes don't clump) on both the upper and lower lashes. Avril Lavigne uses extremely light pink blush. Dust some blush on the apples of your cheeks. Because Avril always wants the focus to be on her eyes, she tones down her lip color. She usually wears light, natural colors. Do not go with anything that is too red, unless you want to look like her in the video "Hot".

SUMMARY:
Apply some foundation. Start to create the smokey eye. Apply your eyeshadow Top off your eyes with mascara. Put on some blush. Use nude lipstick.