These and those are both pronouns, words that refer to or substitute for other nouns in the sentence. They draw attention to something specific. Because a pronoun takes the place of another noun, using the correct one helps your reader understand what the referent of the pronoun is (i.e., what noun it took the place of). These and those are plural pronouns: they refer to or replace plural nouns. "Agreement" means that the pronoun takes the same number as the noun it replaces. If the noun is singular, you would use this or that. If the noun is plural, you would use these or those. American English considers collective nouns, or nouns that refer to a large group of things that cannot be counted individually (such as milk or data), as singular nouns. Use this or that rather that these or those for collective nouns. For example: "This milk has spilled all over the floor!" British English differs from American English in using collective nouns. British English refers to some collective nouns such as crowd or data as plural, so it is appropriate to use these or those in British English. For example: "These data don't match the graphs you gave me." These is the plural form of this. You will use it to refer to or replace a plural noun. Singular: This book (a single book) on the shelf next to me belongs to Rajeev. Plural: These books (several books) on the shelf next to me belong to Rajeev. [Note that the verb belong has also been made to agree in number.] Singular: Look at this bracelet (a single bracelet) on my wrist! Plural: Look at these bracelets (many bracelets) on my wrist! Singular: Who put this cupcake (a single cupcake) in the refrigerator? Plural: Who put these cupcakes (some cupcakes) in the refrigerator? Those is the plural form of that. You will use it to refer to or replace a plural noun. Singular: That mountain (a mountain) looks really small from here. Plural: Those mountains (several mountains) look really small from here. [Note that the verb look has also been made to agree in number.] Singular: Could you hand me that box (a box) on the other side of the room? Plural: Could you hand me those boxes (a few boxes) on the other side of the room? Singular: Why hasn't that scientist (a scientist) at NASA found extraterrestrial life? Plural: Why haven't those scientists (many scientists) at NASA found extraterrestrial life? [Note that the verb have has also been made to agree in number.]
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One-sentence summary -- Understand the function of pronouns. Understand pronoun agreement. Understand the function of these. Understand the function of those.

When you are doing lymphatic massage, you want to make sure that you don't press too hard. The lymphatic vessels are located right under the skin, so if you press too hard, you are going to go deeper than the vessels. Press down enough so that your fingers are not sliding over your skin, but make sure that you can't feel anything beneath the skin. You may feel like this is too light, especially if you are used to deeper tissue massages. You may be used to giving or receiving massages where you glide along the skin. A lymphatic massage needs to stimulate the lymphatic vessels, which are elastic and attached to the skin. You need to lightly stretch your skin to massage them. The direction of your stretch of the skin is important. You should stretch the skin in the direction that the lymph flows naturally. You want to help stimulate the natural flow. If you stretch the skin the wrong way, you are doing nothing. The lymph flow goes towards your trunk and heart. Make sure to take your fingers off the skin after each stretch. If you move your fingers back and forth, you are just moving the lymph and not helping to drain it. As you massage the lymph vessels, you should go slow. The normal rhythm of their flow is slow, so try to take around three seconds to perform each stretch of the skin. Release and wait for a few seconds before beginning again.
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One-sentence summary -- Use a light touch. Stretch the skin instead of moving along it. Massage with the normal lymph flow. Use the correct rhythm.

Take your pattern paper and spread it out on a flat work surface. Then, fold your leggings in half lengthwise and lay them out on the paper. Align the outer edge of the leggings with the edge of the paper. You will not need to trace along this edge. Use the marker to trace about along the edges of the leggings that are not aligned with the edge of your paper. Trace along the waist, inseam, and bottom of the legs. Be careful not to touch the leggings with the marker or you may stain them. Trace about 1 inch (2.5cm) from the bottom of the leg to allow room for the hem, 2 inches (5.1cm) from the top of the waistband to allow room for the elastic band, and 0.5 inches (1.3cm) from the inseam of the leg. If you want to make a slightly larger pair of leggings than the pair that you have, then trace about 1.5 inches (3.8cm) from the edges of the leggings. Write on the paper to indicate where the inseam of the leggings will be. You may even want to draw arrows on the pattern to indicate which part of the pattern will need to line up with the fold. Then, use a sharp pair of scissors to cut along the marked areas of the pattern. This will complete your leggings pattern.
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One-sentence summary -- Spread out your paper and lay the folded leggings on top of it. Trace the edges of the waist, inseam, and bottom of the leg. Mark and cut out the pattern.

If you have a diet devoid of essential nutrients, it shows in the volume and texture of your hair. Thick, voluminous hair depends on a healthy diet filled with vitamins and minerals that cause your hair to grow strong. Get plenty of protein. Protein makes hair thick and shiny. Make sure you're getting enough in your diet by eating a lot of fish, lean meat, nuts, and eggs. Eat omega-3 fatty acids. These healthy fatty acids promote hair growth. Eat sardines, walnuts, avocados, and pumpkin seeds. Eat spinach and other leafy greens to get enough vitamin C. Take vitamins. Prenatal vitamins, especially, contain ingredients that help thicken your hair. Drink plenty of water to stay hydrated. Everyday activities you don't think about may be causing your hair to become brittle and thin. Take the following measures to protect your hair from outside factors: Keep it out of the sun. Direct sunlight can damage your hair just like it can damage your skin. If you're out in the sun a lot, start wearing a hat or a scarf to keep your hair safe. Protect it from pollution. Do you have a morning commute that involves walking near heavy traffic? Pollution from cars, buses and other automobiles can cause your hair to dry out. Consider wearing a hat when you're in areas with traffic. Don't expose it to chlorine or salt water. Chlorine in swimming pools and salt water in the ocean are a common cause of dry, damaged hair. Over time it can cause your hair to become thinner. Wear a swim cap in the pool. Rinse your hair before exposing to chlorine or salt water. When you don't wear a cap, be sure to wash out the chlorine as soon as you get out of the pool. Stress from work, family issues and any number of factors can take a physical toll that manifests as hair loss. Becoming aware of this problem can help you figure out how to eliminate the problem that might be causing your hair to thin. If possible, remove the stress from your life or deal with it using healthy methods like meditation, exercise and getting plenty of sleep. Knowing that your hair is thinning can itself become a source of stress. Ease your worry by employing new strategies to help your hair grow thick, like using natural products, skipping chemical treatments and eating a nutritious diet.
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One-sentence summary --
Eat a nutritious diet. Protect your hair from environmental damage. Relieve your stress.