Summarize the following:
Omega-6 is another polyunsaturated fatty acid, found in vegetable oils like corn, cottonseed, soybean, safflower, and sunflower. Studies indicate that reducing consumption of omega-6 while increasing omega-3 produces health benefits, however. A 1:1 ratio of omega-6 to omega-3 would be excellent, but even a 2-4:1 ratio is better than the average American's diet. To improve your ratio, eat more fish and less fried fast foods, potato chips, cookies, donuts, etc. Choosing the right kind of fish is the first step. Preparing it in a way that preserves omega-3 amounts without introducing excessive unhealthy fats or sodium (while also tasting delicious) is an important next step for regular fish consumption. Bake or grill your fish instead of frying, which adds undesirable omega-6 to your omega-3. To reduce amounts of mercury and other toxins, remove the skin and outer fat of your fish, where such toxins tend to reside in higher concentrations. If you intend to drain your canned tuna, choose tuna packed in water. Omega-3 adheres to oils far better than water, so less of it will go down the drain when you empty the can. Maybe you've never been much of a fish person, or maybe you can't get your kids to eat any fish that isn't in the form of a frozen, fried stick. Get creative and you can slip more omega-3-rich fish into your dinner menu. Try replacing meat in dishes with fish. Grilled kebabs, for instance, can easily be switched from beef or chicken to salmon or tuna. Many people recoil at the thought of anchovies, but they are very high in omega-3 and blend easily into many dishes. Finely chopped anchovies practically melt into sauces, for instance, and impart a savory and umami -- not fishy -- flavor. Try adding them to your pasta sauce next time. Algae isn't fish, but it is where much of the omega-3 in fish comes from. Edible algae like seaweed or kelp are high in DHA, one of the component parts of omega-3. Cut out the middleman every once in a while, or better yet, pair a high omega-3 fish with its favorite food on your plate. Fish-based omega-3 contains DHA and EPA, both of which have demonstrated health benefits. The benefits of non-fish based omega-3 foods, which contain ALA, are less definitive but strongly indicative. 2.2-4.4 g of ALA is recommended for a 2,000 kcal/day diet. Good sources of ALA-based omega-3 include soybeans, canola, walnuts, flaxseeds, and ALA-enriched foods like eggs and occasionally peanut butter (among other foods). If you have difficulty consuming enough omega-3 rich foods, have medical conditions that would benefit from higher omega-3 consumption, are pregnant, or are just interested in increasing your omega-3, talk to your healthcare professional about supplements. Omega-3 supplements most often come in the form of fish oil caplets. Some people complain that these have an unpleasant, fishy aftertaste, but there are a wide variety of fish oil options (with a wide variation in quality control), so do some research and find one that works for you. Most people have to worry about too little omega-3, but overconsumption of omega-3 can be a problem for some, as it can cause bleeding problems. Do not consume an average of more than 3 grams per day without consulting your physician.

summary: Bring your omega-3 and omega-6 into better balance. Prepare fish wisely. Sneak more fish into your diet. Eat other high omega-3 foods as well. Consider omega-3 supplements.

Summarize the following:
Spend a lot of time with the beat you're trying to rap over, internalizing the sound and the rhythm of it, to find your flow before you start coming up with lyrics. Like you write the melody in a traditional song first, you have to find the flow first in a rap song. Some rappers will do a similar "nonsense word" technique, just spitting rhythmically without saying actual words. Try to record yourself doing this, even if it sounds silly, because something good might leap out. Good rapping is as much about flow as good rhymes. If you stay on beat, it's better than if you lose the beat and Try to force awkward or overly complicated rhymes into the structure of the song. Like you might do a freewrite to start getting poetry out, trying some freestyles is a good way to get started and find a starting line to use for a song. Or, if you're Riff Raff, just record your freestyle and call it a song. There's no rule that rhymes need to come at the end of each line, especially in hip-hop, or that the rhyming word needs to be the end of the sentence. Vary the placement of the rhymes. Embed rhymes internally and skip rhymes entirely to add variation to your flow. You don't have to rhyme at the end of each line to rap well. In "Duel of the Iron Mic," GZA creates a particularly strong break in the lines, using a well placed and surprising break in the beat to surprise us: I ain't particular, I bang like vehicular / homicides, on July 4th in Bed-Stuy Familiarize yourself with the greats, listening to a wide variety of rhymers to begin learning the craft. Listen to: Nas, who jumped on the scene as a teenager with his classic album Illmatic, which featured these lines: It drops deep as it does in my breath / I never sleep, cause sleep is the cousin of death. Eminem, whose intricate and well-crafted rhymes have made him a bona-fide king of the rap game: I'm Slim, the Shady is really a fake alias / to save me with in case I get chased by space aliens. Rakim, one of the most influential MCs in hip-hop: Even if it's jazz or the quiet storm / I hook a beat up, convert it into hip-hop form.
summary: Listen to the beat and find your flow. Freestyle. Learn and use enjambment to your advantage. Listen to expert hip-hop rhymers for inspiration.