Write an article based on this "Always include a source of protein. Choose high-fiber grains. Try to include a serving of fruit. Add in a serving of vegetables if you can."
article: One important component of your breakfast should be protein. Studies have shown that those people who had a decent amount of protein at their breakfast stayed satisfied longer and were able to maintain a healthy weight. To ensure you're eating enough protein at breakfast, aim for about 1 serving of a protein-rich food. This is about 3 4 oz or about 1/2 cup. Try these protein-rich foods at breakfast: lean breakfast meat (like turkey bacon, turkey sausage or ham), low-fat dairy products, smoked salmon or eggs. Grains are a common food group found in breakfast meals. They offer a great source of energy and can be made quickly to help you get out the door faster in the morning. Grains, especially whole grains, are great for breakfast. They can offer a little bit of protein and fiber. The body uses carbohydrates, fat, and lastly protein for fuel. These nutrients follow different metabolic pathways to provide energy (or fuel). Carbohydrates are a great fuel source and readily broken down for use, so make sure you include them in your breakfast. Try to choose whole grains at breakfast. These are less processed and have a high nutrient content (especially fiber) compared to more refined grains. Great grain-based foods for quick breakfasts include: whole grain waffles, whole grain bread, oatmeal, whole wheat English muffins, mini whole wheat bagels or a whole grain cereal. Another important component at breakfast is a high fiber fruit. Fruits are an easy way to get in a source of fiber and vitamins early in the morning. Fruit is a common and tasty breakfast side dish. Including them helps balance your breakfast meal and provides an adequate source of fiber, vitamins and antioxidants to your meal. If you choose to include fruit at breakfast, make sure to measure the appropriate portion. It's one small piece of fruit or about 1/2 cup of diced fruit. You can have any fruit as a side to your meal, but you can also add fruit to your meals to make them balanced. For example, top yogurt, oatmeal or cottage cheese with 1/2 cup of fruit. Vegetables aren't always a common food group found at breakfast; however, if you include a serving of veggies early in the morning, it can help you balance your meal and meet your daily goal of five servings per day. Like fruit, vegetables are a great source of fiber, vitamins and antioxidants. Added to a lean protein, they can be a great addition to a nutrient dense meal. You can saute vegetables and add them to eggs or add shredded vegetables to morning baked goods like zucchini muffins. 1 serving of vegetables is about 1 cup. This is a large serving, but even if you get in a 1/2 cup of vegetables, that's a great start to your day.

Write an article based on this "Prepare a few programs. Plug everything in. Tune to the station. Begin broadcasting. Consider the future."
article: If your station is dedicated to music, prepare music specials. If your station is about science, create some interesting programs related to science. Consider if you want the length of your programs to be 30 minutes or an hour. You could also plan to do a quick 10 minutes of talking every hour of a music show. Plan for a week of broadcasting and choose certain programs for individual days. Consistency is important for programs to develop a following. The key to planning programs is that each show is exciting in some way. When in doubt, throw on a catchy playlist. Before going live, you should ensure that everything is plugged in and properly connected together. Follow each cable in your system and double check each end to be sure everything is in the proper place. Do a quick test of your broadcast and check the levels on your audio mixer or computer. Power your transmitter on and tune to the radio frequency, you choose, that isn't occupied by another station. If you haven't found a station yet, go through the FM stations using a normal radio. Take note of the channels that don't have any broadcasting. Have a friend listen to the station in a separate room. You can't have the radio tuned to your broadcasting station in the room with you. When the microphones are turned on, it can create feedback that will be audible over the radio. When the microphone is turned off, you can listen to the radio in the same room. Build your station up to fit your own means, and eventually you can build it into a legitimate station. It is good to begin broadcasting with a Part 15 transmitter to learn all the mechanics of radio and audio. If you develop a fan base, you can contact local businesses for advertising slots. If you're a successful station, you can announce an advertisement opening on a popular time slot. The FCC rarely opens applications for licenses for low powered FM stations. If they do anytime soon, you can take the steps to become licensed and upgrade your transmitter to a more powerful device. Once you begin broadcasting your show, you can also stream your show in a podcast form or even as an internet radio show.

Write an article based on this "Get some distance from the bully. Avoid being alone. Put in headphones. Find something else to do. Ignore them and walk away."
article:
Removing yourself from the possibility of running into the bully can help avoid their insults altogether. Take a new route when leaving class, increase your privacy online and make sure you're never alone with the bully unless necessary. If you're in a class together, ask if your teacher can sit you away from them. You can also ask to leave a few minutes early so you can avoid them when walking out. If the bullying occurs in the breakroom or on your walk to class, go with a friend. The bully is less likely to be mean to you in the presence of someone else. If you want, you can tell your friend what's going on with the bully or you can just simply ask them to walk with you. Tune that bully out by listening to that new album you like or watching videos on YouTube. This will drown out any insults they might be hurling at you while giving you an opportunity to do something fun. Killing two birds with one stone! Maybe you're in your room or at work when the bully begins going off. Do something else! Fold up clothes when your big sister is being mean or tidy up your desk if your coworker is at it again. Sometimes, the best policy is to simply get away from them completely. Don't let them give you more insults that you can handle. Simply stand up and walk away and go do something fun.