INPUT ARTICLE: Article: Each diet plan may require you to change some habits, stop others and possibly begin new habits. Make a list of all the things you're going to change and slowly begin incorporating them each day. Give yourself set, timed goals. Having a deadline to stick to will help motivate you to start and stay on track with your new diet plan. Making small changes over a longer-period of time is easier to do and you're more likely to stick with the program. It may also be helpful to keep a journal. You can track your progress, your challenges and successes as you transition to your new diet plan. No matter which diet plan you choose, make sure your home and work environments are set up to support your new eating plan. A good start would be to clean out your refrigerator, freezer and pantry. Make sure any junk food or treats are removed so that you don't have any temptations. Also have other activities or hobbies that you enjoy outside of food. When a craving hits, it is helpful to have a project to distract you and keep you on track. If your diet plan suggests focusing on certain types of foods (like lean protein or 100% whole grains) or certain products (like protein shakes or bars), take a trip to the grocery store to stock up on those items. If your kitchen is full of healthy options, you'll be less tempted to stray from your new plan. Purchase foods that are healthy swaps for your favorite treats. If you love a sweet treat after dinner, try keeping fruit, quality dark chocolate (80% cocoa and above with no artificial ingredients), or low fat yogurts on hand when a craving strikes. It may also be helpful to purchase portion-controlled plastic containers. It makes brown-bagging lunch easy and convenient. Some diet plans may also suggest measuring portions with a food scale or measuring cups. Food scales are relatively inexpensive and are easy tool to measure exact portions.

SUMMARY: Write out your plan of action. Set up a healthy environment. Purchase necessary foods and products.

INPUT ARTICLE: Article: Good hints start moving you beyond the friendship stage. These can be as simple as noticing what he's wearing or complimenting his personality. Saying, "You look cute today" suggests you have enough interest to notice him while easing him towards an escalation in your relationship. Avoid coming on too strong. Allow him feel that you're a valuable catch he has earned. Judge his reaction. A compliment can encourage him, especially if he's keeping his interest a secret. If he shows no reaction, go back to working on attracting him or move on. Once your relationship starts to escalate, it's easy to get wrapped up in the moment. You want him to be around you, so you demand more of him while exaggerating his qualities. Keep calm and stick to the plan of spending some time tending to the other aspects of your life. Accept him for who he is if you wish to make him into a boyfriend. Many people think they can change their partner inside of a relationship. If you find yourself thinking this, it's a sign that he's not right for you. Keep his expectations of you in line, too. Don't be high-maintenance. If he hasn't already made a move, you can push the issue a little. One option is to ease him into it by asking what he would do if you were his significant other. When you're ready to take the risk, be up front with him. Choose a quiet, intimate moment. Either come out and say it or ease him into it by starting off saying, "So I've been thinking" Explain to him you want a relationship and ask him what he thinks. If he doesn't come right out and commit, chances are his feelings aren't strong enough. Giving him a little space after you ask can help if he's shy or hesitant. Sometimes he's not right for you. It can hurt to put in this effort and find out he doesn't share your feelings. Walk away. Don't maintain hope, or else you'll hurt yourself by waiting for him. Also, don't try to force him to be with you. This only makes it less likely he'll have feelings for you. Go on and live your life. There are plenty of boys, and maybe someday you'll even run into this one at a better time. Remember that a good relationship is one that works for both of you. He may not be a good fit.

SUMMARY: Drop hints about your intentions. Reduce your expectations. Make a move. Move on if he's not interested.

INPUT ARTICLE: Article: Using heat on tense muscles can relax the contracting muscle, but it will also help relieve the pain. There are different kinds of options for heat therapy that include heating pads and rubs to hot water bottles, all of which may help alleviate your discomfort. Fill a hot water bottle or get a heating pad and place it on your back. Over the counter heat rubs or patches may also minimize tension and help relax muscle that are spasming. You can purchase these products at most pharmacies. Draw yourself a warm bath when you have back pain. Warm water will soothe cramping and tense muscles. It may also relieve general tension and relax you. Make sure that the water is between 36 and 40 degrees Celcius so that your skin doesn't burn. Check the temperatures with a thermometer. A whirlpool tub can help relieve tension because the jets will massage your back muscles. Epsom salts can have a sedative effect on you and help relieve muscle pain further. If you don't have a bath, consider using the shower or a steam room. Studies have not linked dehydration and tension, though there is some evidence that not staying hydrated may contribute to cramping. Drinking enough throughout the day may help you avoid back spasms and tension. Water is enough to keep you hydrated. If you prefer something with a little flavor, try sports drinks or juices. Just make sure to drink them with water throughout the day. There is some evidence that tea, especially red raspberry leaf tea, can help relieve cramps. Some medical studies have linked low levels of potassium, calcium and magnesium to muscle cramps. Getting enough of these nutrients in your diet may help prevent back cramping and back. Fruits such as bananas and oranges are good sources of potassium. You can get magnesium from brown rice, almonds, and avocados. Dairy products such as yogurt and cheese, and dark green vegetables such as spinach are good sources of calcium. Reduce the amount of caffeine you consume and stay away alcohol and tobacco if you can. All three can constrict blood vessels and limiting your intake during your period can alleviate cramping and back pain. Reduce your intake of coffee and caffeinated tea as much as possible. You should also reduce your consumption of foods that contain caffeine, such as chocolate. If you can, don't drink alcoholic beverages during your period. They can constrict blood vessels, dehydrate you, and generally make you feel worse. Avoid tobacco if you can. If not, try chewing nicotine gum or use an electronic cigarette to minimize how much tobacco you ingest. Sleeping in some positions and having a tightly made bed can increase the frequency of muscle cramps and exacerbate back pain. Loosen your blankets and sheets and sleep on your side to minimize back pain and any cramping you have. Consider sleeping without a flat sheet, which can constrict your movement. The best position to help minimize the risk of developing cramps or back pain is on your side with your knees slightly bent.

SUMMARY:
Use heat therapy on muscle cramping and pain. Take a warm bath. Make sure you're hydrated. Eat sufficient nutrients. Avoid caffeine, alcohol, and tobacco. Create a comfortable sleeping environment.