INPUT ARTICLE: Article: Exercise combined with a low-calorie diet will support and speed up weight loss by burning calories and increasing your metabolism. Including regular cardiovascular activity can help you lose weight and decrease your belly fat. Running, hiking, biking, and swimming are all examples of calorie-burning cardio exercises. Aim to get at least 30 minutes of aerobic exercise five times a week for a modest benefit. If you don't want to exercise every day, then find ways to incorporate more movement into your daily routine. Get in the habit of taking the stairs rather than the elevator, parking farther away from your destination, and using a standing desk. It is especially important to exercise if you work a sedentary desk job. As you age, it may be harder to reduce the amount of belly fat. This is partially due to the natural decrease in lean muscle mass as you age, but also because you begin to store more fat around your midsection. Maintaining lean muscle mass can help prevent this. Include at least two days of 20 30 minutes of strength or resistance training each week. Strength training exercises include: free weights, weight classes, using weight machines, or doing yoga. "Spot-training" or focusing only on exercises like crunches and planks may help strengthen your core, but do not reduce belly fat. Toning and strength training exercises build lean muscle mass, but don't decrease fat stored around your midsection. Focus on overall weight loss. Modify your diet and include appropriate amounts of cardio. Then begin incorporating abdominal workouts into your routine to tone your midsection. Having somebody to accompany you on your workouts can make exercise feel more enjoyable. Studies have shown you're more likely to keep a scheduled workout and workout more often if you're going with a friend. If you are a competitive person, it may be fun to race with your weight-loss buddy to see who can reach their goal weight first.

SUMMARY: Start exercising. Include regular strength training. Include whole body exercises. Find an exercise buddy.

In one sentence, describe what the following article is about: Eat a healthy, well-balanced diet of fruit, vegetables, whole grains, and quality protein. Eat lots of dark green vegetables such as broccoli, spinach, and kale. You can also eat eggs, yogurt, and low-fat milk to gain healthy proteins. These foods contain vitamin B which helps prevent migraines. Eat foods rich in magnesium. Magnesium relaxes blood vessels and ensures proper cell function. Magnesium-rich foods include nuts such as almonds and cashews, whole grains, wheat germ, soybeans, avocados, yogurt, dark chocolate, and green leafy vegetables. Oily fish may help prevent migraines. Consume oily fish such as salmon, tuna, sardines, or anchovies three times a week to increase your omega-3 and fatty acids intake. Tobacco use is known to trigger migraines. If you feel that you cannot quit on your own, talk to your physician about strategies or medications that can help you quit. One study has shown that smoking more than 5 cigarettes per day is more likely to trigger migraines. If you are unable to quit, limiting yourself to fewer than 5 each day might have some benefit. Caffeine is something that affects people in different ways. Some people find that caffeine triggers their migraines, while others are helped by caffeine. If you regularly use caffeine and suspect it may be causing migraines, try to cut back a little at a time. Sudden caffeine withdrawal can precipitate migraines, so be aware of that and wean yourself off of caffeine slowly. Caffeine is the prime ingredient in some migraine relief medications, so it is known to help. If you are an everyday caffeine drinker, caffeine may not help you because your body may have already built up a tolerance. Include caffeine containing food and beverage in your migraine diary and elimination trials to see the effects in your own case. A disturbed sleep routine reduces your energy and tolerance to certain stimuli. Lack of sleep and insomnia increases the chances of a migraine. Too much sleep can also cause a migraine. If your body is not getting adequate rest, then headaches happen because of the lack of a regular sleep pattern. Migraines may also happen when you get more sleep than usual, change your working shifts, or suffer from jet lag. For many migraine sufferers, alcohol can trigger headaches, nausea, and other migraine symptoms that last for days. There is a lot of tyramine, a trigger ingredient, in alcohol, especially in beer and red wine. Make use of your headache diary to determine your threshold. Some migraine sufferers find that alcohol doesn't affect them at all, while others can't tolerate even a little bit. Migraines tend to worsen with stress because of muscle tension and increased dilation of blood vessels. Managing stress through the use of relaxation techniques, positive thinking, and time management can help ward off migraines. Relaxation and the use of biofeedback have also been shown to help many migraine sufferers treat a migraine that has already begun. Biofeedback is the person's ability to control their vital signs, like temperature, pulse, and blood pressure by doing relaxation techniques. Use relaxation exercises, such as meditation, breathing, yoga, and prayer. Regular exercise can reduce the frequency of migraines for many people. It helps reduce stress and boosts your mood. It will also relieve muscle tension that can bring on migraines. Sudden or strenuous exercise, however, has also been implicated as a migraine trigger, so don't overdo it. In addition, warm up slowly, and make sure you're well hydrated before and after exercise. Avoiding exercise in particularly hot or cold conditions may also help. Aim to keep your posture in good shape. Poor posture can trigger head pain because of the tension in your muscles. Dry air can increase chances of a migraine. This is due to the number of positively charged ions in the atmosphere. This raises your serotonin levels, neurotransmitters that increase during a migraine. To help the air, use a humidifier or boil water often to add moisture to the air.
Summary: Eat protective foods. Quit smoking. Avoid caffeine. Get more sleep on a regular schedule. Limit your alcohol intake. Manage or avoid stress. Exercise often. Use a humidifier.

INPUT ARTICLE: Article: If you don't want to go to the trouble of buying the hardware to complete a single transfer project, many big stores with electronics departments will complete the process for a small fee. This offers less control over editing and care of the tapes, but requires little on your part other than delivery. It's also a good way to convert more obscure formats like 8mm film or Betamax. Walgreens, Costco, Walmart, imemories.com, Southtree, Target, CVS, and Sam's Club all offer this service for somewhere between $10 and $30 dollars a disc. Typically a single disc will hold two hours of VHS tape. If you want all of your daughter's VHS birthday tapes on one disc and your son's on another, make a note of this and include it with the package. Make sure all tapes are clearly labeled and that you have already made a copy of important tapes. Also be sure to make the staff aware of any fragility or damage on the tapes. Depending on where you drop the tapes off, there may be other custom editing options available. This is a great option for people with a small amount of personal material to transfer, avoiding the separate costs of blank discs, hardware, and software. There are also online services available that offer the same transfer options, though you'll have to ship the VHS tapes, which could be costly.

SUMMARY:
Take your tapes to be converted by the electronics department of a local box store. Deliver your tapes and your instructions. Wait a couple weeks and pick them back up.