Q: To clean and disinfect your water bottle, try soaking it in a mixture of white vinegar and water. Mix one part vinegar with one part water in a bowl. Then, submerge the water bottle in the solution, making sure the solution gets inside the water bottle. Let the bottle soak for one to two minutes. Another option is to fill the bottle with the vinegar and water solution. Then, let the solution sit in the bottle for one to two minutes. Once you have soaked the bottle, rinse out the solution. Then, use a damp brush or a sponge to scrub the bottle. Make sure you scrub the mouth and lid of the bottle well, as this is usually where germs live. Scrubbing the bottle will also help to remove any remaining vinegar in the bottle. Let the water bottle air dry on a drying rack or a clean towel overnight. If you are in a rush, you can use a clean cloth to dry the bottle. Make sure you dry the mouth and lid of the bottle well.
A: Soak the bottle in a vinegar solution. Scrub the bottle with a brush or a sponge. Dry the bottle.

Q: Protein helps your body build and repair muscle cells and connective tissue. You also need protein to help transport nutrients throughout your body. Not getting enough protein can lead to your muscles breaking down over time, resulting in lower strength and energy. Elite endurance athletes should be consuming 1.3 to 1.6 grams of protein per kilogram of body weight each day. Resistance athletes should be consuming between 1.0 and 1.7 grams of protein per kilogram of body weight each day. Remember that pounds are approximately double the weight in kilograms. For example, a 150-pound (68-kilogram) endurance athlete should be eating about 92 to 108 grams of protein each day. Some foods contain more protein than others. How much protein-rich food you eat will depend on your dietary needs and the foods you choose to eat. To get 10 grams of protein from animal foods, you would need to eat either two eggs, 1.5 slices of cheese, one cup (250 milliliters) of milk, 40 grams of lean chicken, 50 grams of fish, or 200 grams of yogurt. To get 10 grams of protein from plant sources, you would need to eat either four slices of wholemeal bread, three cups of whole grain cereal, two cups of pasta, three cups of rice, 120 grams of tofu, 100 grams of soy "meat," or 3/4 cup lentils. In addition to getting enough protein, you should ensure that you're consuming protein at the optimal times. You need protein throughout the day, but you should also boost your protein intake after training or competing. Ingesting large amounts of protein immediately after exercising helps your body take up and retain more amino acids. This, in turn, will help your body recover from exercise and repair muscle as needed. Make sure you continue to eat enough protein throughout the rest of the day. The increased uptake and retention of amino acids from protein consumed right after exercise will continue for up to 24 hours. This means that your protein source for breakfast will be used as rapidly as the protein you ate after a workout last night.
A: Check how much protein you're getting. Choose protein-rich foods. Use protein to recover after workouts.

Q: Try associating a verbal command with your dog's chosen bathroom spot, or with any spot that you pass immediately after leaving the house. You can say something like, "Go potty," or "Go pee" every time he urinates in that spot. Over time, your dog will hear that command and recall the associated act of urinating. Whenever your dog follows your command of "go potty" when you let him outside, immediately praise him and give him a treat within three seconds of the positive behavior. It's important to follow rewards or praise immediately after positive behavior, as dogs have a hard time associating actions and praise if too much time has passed. As your dog's training continues, you may want to slowly reduce the frequency of food treats after he relieves himself, eventually phasing them out altogether. Treats are an important and helpful part of training early on, but rewarding your dog with food every time he relieves himself should not become a lifelong habit.
A: Use a verbal command on walks. Praise your dog. Gradually reduce food treats.

Q: Spears thicker than a pen will hold up better to freezing than thinner asparagus. Choose fresh, in-season asparagus that has not gone limp or woody. Avoid asparagus that is brown or discolored; it won't taste good after freezing. Chop about one inch from the ends of the asparagus. The chewy texture of the ends is unpleasant, especially after freezing, so make sure you get rid of the entire dry or woody part. In order to retain its flavor, asparagus should be blanched before freezing. This is the process of boiling the asparagus for about 30 seconds and removing it from heat before it loses its crunch. The asparagus is plunged into ice water to stop it from cooking. Boil a large pot of water and prepare a large bowl of ice water. In order for the asparagus to blanch evenly, it's best to chop it into smaller pieces. If you'd prefer to leave the stalks intact, that's fine, but the flavor may be compromised. If your spears are extra-thick, boil them for longer; if they're thin, boil them for just thirty seconds. Monitor the asparagus carefully so you don't end up overcooking it. Use a slotted spoon to immediately transfer it to the ice bath so it can cool down and stop cooking. Leave it in the ice bath for the same amount of time you boiled it, then transfer it to a colander to let it drain and dry. Lay out the pieces on a baking sheet, cover with plastic wrap, and place the sheet in the freezer. Freeze the asparagus for about one hour, until each piece is slightly ice. Flash freezing the asparagus before longer-term storage will keep the pieces from freezing together into a solid mass. Put the frozen pieces into a freezer bag or a plastic freezer container. Pack it as tightly as possible in order to remove most of the air. Label the container with the date. Frozen asparagus will keep for up to a year in properly cold conditions. There's no need to thaw asparagus before cooking; just add it to soups and other dishes frozen.
A:
Choose fresh, thick asparagus spears. Chop off the woody ends. Boil water and prepare an ice bath. Chop the asparagus into one-inch pieces. Boil the asparagus for one minute. Transfer the asparagus to the ice bath. Flash freeze the asparagus. Transfer the asparagus to a freezer-safe container.