Article: Take two to three seconds to slowly lower the dumbbells back down to your start position, steadily inhaling as you go. Your movement should be slow and controlled. If you are using a resistance band, slowly lower your hands back to the starting position. Do not allow the tension in the band to pull your arm back for you this should be a controlled movement. Elevating the arms from the sides of your body will keep the stress on your deltoids. Don't allow your arms to touch your body when you reach the bottom of the movement. Lead with your elbows so that they're the highest part of your arm when you do the raise. Your elbows should lead the lift to keep the workout concentrated on your deltoids. Concentrate on how your muscles relax and contract when you do the raise. Keep the reps slow and consistent to build resistance in your arms. Repeat until you've completed a minimum of three sets. Aim to complete three sets three days a week, for at least six weeks to start seeing results. Increase or decrease the number of reps you do per set to change your level of difficulty.
Question: What is a summary of what this article is about?
Lower your arms slowly back to the start position. Keep your arms away from your body. Repeat the move by raising your elbows up and out to the sides. Complete 10 12 reps per set.

Problem: Article: Create a deep side part that is in line with the outer edge of your eyebrowthe part may be on the right or left side. With a comb or your fingers, separate your bangs from the rest of your hair. Pull the remainder of your hair into a low ponytail or secure it to your head with a duck bill clip. If you have slippery hair, spray your bangs with dry shampoo. This product will remove any excess oil from your tresses and add texture to your locks. Once you have completed the braid, secure it in place with a small rubber band or clips. To create the illusion of a thicker braid, carefully separate the individual strands of the braid. Choose a tool that is clear or matches color of your hair.
Summary: Part and section your hair. Secure and stretch the Dutch braid.

INPUT ARTICLE: Article: St. John's wort is a herb that can help mild to moderate depression. You can buy it as a liquid extract, in capsule form, as tablets, or as an ingredient in commercial tea. Talk to your doctor about which form is the best for your current situation and whether or not St. John's wort is safe for you to use. Supplements are standardized to 0.3% hypericin concentration, which is one of the active compounds in the herb. The supplement should be taken three times a day with a dose of 300mg. It can take three to four weeks for the herb to get into your system, which means it may take this long to show improvements. Don't stop taking St. John's wort all at once. There will be unpleasant side effects if you do. Instead, gradually lower the amount you take every day. People with attention deficit disorder and bipolar disorder should not use St. John's wort. Also, do not use St. John's wort if you are taking medications such as antidepressants, sedatives, birth control pills, or allergy drugs, or if you are pregnant and/or breastfeeding. Avoid grapefruit and grapefruit juice while using St. John's wort Fish oil helps with brain function due to the omega-3 fatty acids. Individuals with depression may have lower levels of brain chemicals called EPA and DHA in their blood, which are two substances found in fish oil. Eat fish or seafood a few times a week to get plenty of omega-3s. Eat salmon, mussels, sardines, herring, oysters, trout, and canned white tuna. You can also take over-the-counter supplements. Fish oil should not be used as the only form of depression medication, but it may be helpful in addition to prescribed medications or other treatments. If you're pregnant or nursing, talk to your doctor before taking supplements or increasing your intake of omega-3s. Avoid eating raw seafood, shellfish, tilefish, king mackerel, and shark. These all have high levels of mercury. Studies have shown that individuals with vitamin C deficiencies are more likely to feel fatigued and depressed. To avoid this, increase your daily intake of vitamin C. You can eat more food with vitamin C or take a dietary supplement. Eat more natural sources of vitamin C, such as red or green peppers, oranges, grapefruit, limes, lemons, spinach, broccoli, Brussels sprouts, strawberries, raspberries, tomatoes, mango, papaya and cantaloupe. For supplements, take two or three doses of vitamin C per day that total 500 mg daily. Try to stay under 2000 mg per day between food and supplements. Be aware that higher doses of Vitamin C can cause diarrhea. Smoking depletes vitamin C, which means smokers need an additional 35 mg per day. Ask your doctor before taking supplements if you're on other medications, herbs, or supplements. This chemical is made in your body, derived from tryptophan, and becomes serotonin, a mood-regulating neurotransmitter. 5-HTP may have a help with sleep, mood, anxiety, appetite, and pain sensation. 5-HTP may work as well as some SSRI antidepressants (like Prozac and Zoloft) that are used to treat people with mild-to-moderate depression.

SUMMARY: Try St John's wort to help improve your depression. Take fish oil to boost your omega-3 levels. Increase your vitamin C to help reduce fatigue. Try 5-Hydroxytryptophan (5-HTP) to help increase your serotonin levels.

If you're using only one pancake per plate in order to make Santa's head, set your pancake closer to one edge. Leave yourself plenty of room up top to create a large hat to fill your plate. If using two pancakes for a head and body respectively, do the same and place Santa's feet as close to one edge as possible. For each pancake, set two chocolate chips where his eyes would be. Or, to make them stand out even more (and to add more flavor and vitamins to your meal), slice up a banana. Lay out a slice for each eye first, then top each with a chip. If you trimmed a second pancake down to make Santa's body, you could also cut two circles out of that and set the chips on top of those instead of bananas. Use your favorite red fruit to add some color to his face. Trim a strawberry into a nose shape and set in between his eyes. Center a fresh raspberry or cherry in his face. Or, instead of fresh fruit, scoop out whole chunks from pie filling and use those. Again, if you have excess left from cutting an outline of Santa's body, you could also use these to shape a nose if fruit isn't your thing. Use more banana slices or scrap pieces of pancake to shape ears on either side of his head. Load a liquid dropper with compote or red food coloring and give each cheek a drop of red to give Santa a blush from the wintry cold. Melt some extra chocolate chips and then draw a mouth, eyebrows, wrinkles, dimples, and/or laugh-lines with a toothpick. If you created a body, too, use a food brush to paint his boots, belt, and/or gloves with the chocolate while it's still melted.
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One-sentence summary --
Arrange your pancakes on a plate. Give Santa some eyes. Add a nose. Go the extra mile with detail.