Article: Your body needs a steady supply of protein throughout the say so that you can gain muscle. To gain muscle, you should eat 0.75 to 1.0 gram of protein per pound of your body weight, and protein should be 10-35% of your total calories for the day. Make sure you are eating high quality protein such as lean meat, poultry, fish, or beans. 1 large egg = 6 grams 1 cup low-fat milk = 8 grams 1 cup plain low-fat yogurt = 12 grams cup low-fat cottage cheese = 14 grams 2 tablespoons peanut butter = 8 grams 1 cup quinoa = 8 grams 3 ounces of lean ground beef = 22 grams 3 ounces skinless, baked chicken = 26 grams 3 ounces grilled salmon = 21 grams Adults should get 7-8 hours of sleep a night. While you are sleeping, muscle building hormones (e.g., human growth hormone) are released and your muscles are able to recover from exercise. Not getting enough sleep may keep your muscles from growing and recovering from exercise as they should. #*If you do not get enough sleep, you also may be too tired to exercise or crave more unhealthy foods. Your muscles are comprised of mostly water and need water to function properly. Men need about 13 cups of water per day, and women need about 9 cups of water per day. If you exercise, you will need to drink about 1.5 to 2.5 more cups of water per day. Fat will help fuel your muscles during exercise. Limit saturated and trans fats and consume heart healthy fats. Extra virgin olive oil, canola oil, walnuts, almonds, avocados, salmon, trout, and sardines are good choices. Fats should make about 20 to 35 percent of your daily caloric intake. It is important to monitor serving sizes when consuming fats as they have twice the number of calories as protein and carbohydrates. For example, 1 tablespoon of olive oil contains 120 calories and ~14 walnuts has 185 calories. Carbohydrates will help fuel your muscles. You will have difficulty completing your yoga poses if your body does not have the energy it needs. About 50% of your calories should come from carbohydrates. Whole grain bread, rice, and pasta, quinoa, legumes, and sweet potatoes are good sources of carbohydrates.
Question: What is a summary of what this article is about?
Eat enough protein. Get enough sleep. Drink plenty of water. Include quality fats in your diet. Consume healthy carbohydrates.
Article: A great way to choose your wedding colors is to take inspiration from the season you are getting married. For example, if you're saying "I do" in the spring, you could look to light pastel colors for inspiration. Seasonal colors combinations to consider include: Dark and deep color tones, or metallic colors like pewter, bronze, copper, silver, or gold for a winter wedding. Light pastels paired with a few deeper shades, like plum or coral for a spring wedding. Bright colors like bold yellows, purples, reds, or blues for a summer wedding. Earth tones like moss green, burgundy, gold, amber, and maroon are excellent for a fall wedding. Look at the colors used in your venue's carpeting, drapery, and decorations. If the venue has strong and bold colors, you may want to select a complementary color scheme. For example, a venue with deep red carpeting and gold finishes may clash with a mint green and grey color scheme. Instead, you could use red and gold in your color scheme to match the venue. If you already have your heart set on a certain color, you may need to select a neutrally decorated site, such as a hall with white or neutral walls, a converted loft space, or a backyard tent. If you have decided on a destination wedding, you could pick colors that reflect the tropical environment. Consider bright floral colors like yellow, pink, purple, blue, and green. Alternatively, if you are getting married at a vineyard, greens, purples, and blues would look beautiful. Consider the natural color hues found within the surrounding environment and use them in your wedding color scheme. Although you can get most flowers during every season, it is more eco-friendly and less costly to select seasonal flowers for your wedding. Get color inspiration from your favorite seasonal flowers. Choose a flower and color that you love and then build your color scheme around that. For example, if sunflowers are your thing, there's no reason why they shouldn't make it into your decor scheme. The color of your bouquet could be used as the dominant color in your decorating scheme or as an accent color to give a bit of pop. The colors you choose can also help to create a certain mood. For example, red is associated with passion and romance, whereas yellow is frequently associated with joy and happiness. Pick colors based on the tone you would like to set for the event. Use dark colors to create a dramatic atmosphere. Alternatively, light colors can be used to create a fun and carefree wedding.
Question: What is a summary of what this article is about?
Pick colors to match the season. Choose a color that will complement the venue. Incorporate colors from the surrounding environment. Select colors based on your favorite seasonal blooms. Consider the mood you are trying to create.
Article: Both before and after you attempt to fix a gas leak, you need to make sure that the area is well-ventilated. If the area is not well-ventilated, you may have a potentially dangerous accumulation of gas. Open windows and doors. Allow an area to air out before re-entering it or turning on any appliances. If you have any doubt that you've fixed the gas leak, you should not engage in any activity that could result in a gas explosion. This is important, as any fire or electronic activity could potentially ignite accumulated gas. Refrain from: Lighting matches or lighters. Operating electrical switches. Using telephones. Answering your cell phone or using other portable electronic devices. The second you suspect there is an ongoing gas leak, you should vacate the building at once. This is important, as gas leaks can quickly turn into gas explosions. In addition, you might also be overcome by the gas and lose consciousness. After exiting the building, stay at least 100 feet away. If safe, and if you know where it is, locate the gas shut off valve and turn off the gas for the premises. After exiting the building, you should call a professional to properly fix the gas leak. A professional will be able to quickly locate the source of the leak, fix it, and prevent harm to property or people. Call your gas company if you suspect the leak in your home or business is linked to a larger leak in their system. Inform the professional of any steps you've taken to fix the gas leak. If you've turned the main gas switch off, shut off gas to an appliance, added piping, or changed any substantial part of your gas system, they need to know. If you have an uncontrolled gas leak in your home or business, call local authorities immediately. For example, call 911 in the United States.
Question: What is a summary of what this article is about?
Ventilate the area. Discontinue use of appliances and electrical devices. Leave the building. Call a professional.