In one sentence, describe what the following article is about: If you want to file a charge against a federal employer, you need to contact an EEO counselor at the agency you applied with or worked for. You must contact the EEO counselor within 45 days from the day the discrimination occurred. The EEO counselor will offer alternative dispute resolution programs, but if you cannot settle the dispute, you will need to file a formal complaint. You will file a formal complaint with the help of your EEO counselor. Once you do, the agency will decide whether to investigate the claim or dismiss it. If the agency investigates the claim, they have 180 days to do so. When the investigation is completed, the agency will issue a notice allowing you to request a hearing in front of the EEOC or ask the agency to issue a decision concluding whether discrimination occurred. If you ask the agency to issue a decision and they find that no discrimination took place, or if you disagree with a part of the decision, you can appeal to the EEOC or to federal court. If you want a hearing, you must request one within 30 days of receiving the investigation findings. At the hearing, you will plead your case in front of an administrative law judge. The judge will make a finding and order relief if discrimination is found. The judge's findings and order will then be sent to the agency and they will decide whether to uphold the decision or not. The agency will have 40 days to make their final decision. If the agency declines to follow the administrative law judge's decision, you will be able to appeal to the EEOC. You must do this within 30 days of receiving the agency's decision. The EEOC will review all the materials and make a determination. If you do not agree with the EEOC's determination, you can ask for a reconsideration. Your request will only be accepted if you can show there was a mistake of fact or law. This request must happen within 30 days of receiving the appeal decision. If a reconsideration is granted, the decision that comes out of it is considered the final agency action.
Summary: Contact an EEO counselor. File a formal complaint. Ask the agency to issue a decision. Request a hearing. File an appeal. Request reconsideration.

A good diet is the foundation for a fit body. If you want to look like a cheerleader, work on eating a balanced diet rich in fruits and vegetables. Fruits and vegetables should be the staple of your diet. When possible, go for fresh fruits and veggies over canned or frozen varieties. You should also get in low-fat dairy products, lean meats like chicken or fish, beans, eggs, and nuts. You do not have to give up your favorite foods to eat healthy. An occasional treat or indulgence is fine, as long as it does not come at the expense of a diet that's healthy overall. If you want to go out for ice cream with friends now and then, feel free to do so. Just make sure that most of your daily calories come from fresh, healthy food. Protein is particularly important for those training for a cheerleader body. You need protein for aerobics and weight training. Make sure you get some lean meats every day, like fish and chicken. You should also strive for complex, protein-rich carbohydrates, like beans, quinoa, brown rice, and whole wheat bread. Cheerleaders usually have lean figures. You should make time for four one-hour aerobics sessions each week. Aerobic activities tend to burn the most calories. Aerobic activities include things like: Biking Running Jogging Swimming Many sports where you run around, such as soccer, tennis, and rugby Weight training is also important if you want to look like a cheerleader. Cheerleaders engage in a lot of physical activity during their routines, so their bodies are often very toned. Incorporate some weight training into your weekly fitness regimen. Most people see significant improvement with just one or two 30 minute weight training sessions a week. Make sure to space these sessions out, however. You should not engage in activities like weight lifting more than one day in a row. Start slow when lifting weights. As a beginner, you may only be able to lift a few pounds. That's okay. It's better to start slow than risk straining yourself. You should also warm up before you begin. Take a brisk 30 minute walk before you start training. You don't necessarily need to lift weights to weight train. Activities like push-ups, sit-ups, and Pilates allow you to use your body as a weight. If you're going to make any significant changes to your lifestyle, you should talk to a doctor first. Exercise and a balanced diet are important for your health. However, you want to make sure your dietary needs are met and that you're not overdoing exercise. Make an appointment with a doctor to talk about your diet and fitness goals.
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One-sentence summary -- Eat the right diet. Do four one hour aerobic sessions a week. Work on weight training. Talk to your doctor before making major lifestyle changes.

Problem: Article: Having a meal plan can keep your healthy habits on track. It can also help you avoid unhealthy behaviors. As you deal with the emotional and physical impact of your breakup, compose a meal plan each week to ensure that you continue your healthy eating habits. Prepare as many of your own meals as possible to avoid triggers such as rich pastas or booze. Review your meal plan to ensure each meal has a variety of vitamins and nutrients. Start your day with a healthy breakfast. Pack your lunch or pick out a dish from an online menu before you go to a restaurant. Include restaurant meals, exercise, rest and other activities such as seeing friends on your plan. These can help you feel better in addition to maintaining your healthy eating habits. Be aware of places you may be more likely to indulge and stress-related food cravings. Avoid putting these in your meal plan to keep you on track. Visiting with friends can often soothe the blow of a breakup. Many people get together with friends for meals at restaurants. You also may simply not feel like cooking. If you are going to a restaurant, it can derail your otherwise healthy habits. Consciously staying away from certain foods at restaurants can help maintain your good eating habits. Steer clear of unhealthy offerings such as breadbaskets, buffets, dishes in heavy sauces, and fried foods. Choose healthy options such as salads, steamed vegetables, lean steaks, and fish. Select fruit for dessert or share a piece of fruit pie or cake with a friend. Some days you may just feel like giving in to your food cravings. No person is perfect and sometimes it's ok to indulge yourself. Allowing yourself an occasional cheat day won't set you off track and may help you maintain your healthy diet in the longer term. Incorporate a cheat day or two into your weekly meal plan. You may want your cheat day to be when you're spending time with friends or don't have any plans and can stay at home and eat to your heart's content. Eat whatever you want on your cheat day without guilt or worry. This may help you feel better about your breakup or drown out bad feelings you're having. Alcohol can alter feelings and perception. You may reach to booze to drown out the feelings you have after a breakup. However, alcohol is a depressant and may actually make you feel worse. In addition, it can derail your healthy eating habits because it lowers your inhibitions and ability to metabolize food properly. Have no more than one drink per day if you are a woman and two if you are a man. Stick to low calorie drinks such as wine spritzer or light beer. Steer clear of calorie bombs such as mixed cocktails.
Summary:
Write a weekly meal plan. Enjoy healthy foods at restaurants. Let yourself cheat occasionally. Drink alcohol in moderationor not at all.