In one sentence, describe what the following article is about: If your hair is long enough, tie it back in a simple bun at the base of your neck or the back of your head. If you have difficulty with a traditional bun, you can make a loose one with nothing but an elastic ponytail holder. Tie your hair back with the ponytail holder. On the final wrap-around, do not pull your ponytail all the way through; instead, pull the hair through the elastic band just enough to create a bump or bun at the top. To keep the ends secure, wrap a second elastic band around the first. If your hair is too short to put in a bun, consider adding tight curls using hair rollers. If you don't have rollers, consider using bobby pins to create tight pin curls, instead. The main idea is simply to create tight curls that frame the face or otherwise stop above the shoulder. Loose, flowing curls would not work as well. Alternatively, you could leave the curlers in your hair. This will create a much more casual, "at home" look. Make sure that the curlers are secure, though, so that they won't accidentally fall out as the day passes. A simple trick for making hair look grayer is to dust it with a little white powder, like baby powder or flour. Less is more, though. You want the hair color to look faded, but you don't want the powder to be especially noticeable. Evenly sprinkle the powder over your head. It is best to sift it out, rather than applying it with your hands. Once it's on there, shake your hair to break up any clumps and help spread the powder throughout. You may even wish to run a comb through your hair to help spread the powder. Spray a little hairspray over the hair after applying the powder to help prevent the powder from falling out. When done, both baby powder and flour should wash out of your hair with enough water and shampoo. Baby powder might be easier to strip from your locks than flour would be. Another option is to simply buy a cheap gray or white costume wig. You can usually find an old woman's wig at any store that sells costume supplies.
Summary: Put long hair in a bun. Curl shorter hair. Sprinkle on some baby powder or flour. Consider investing in a wig.

In one sentence, describe what the following article is about: Eat a light, healthy meal rich in protein, healthy fats, and fruits and vegetables before each jogging session. To give your food time to digest and avoid discomfort, wait at least a couple of hours after a full meal before you jog, or between 30 minutes and 2 hours if you've had a smaller snack. Good sources of protein include poultry breast, seafood, beans and peas, and low-fat dairy products. Healthy protein can help give you energy for your jog. It will also promote muscle growth and repair as you recover from your workout. If you're jogging for weight loss, try increasing your overall intake of fruits and vegetables, lean proteins, and whole grains. Reduce your intake of sugary foods and drinks, processed foods, and greasy foods. Before you dive into a running routine, begin by walking, particularly if you're new to exercise or out of shape. Start by walking for 15-20 minutes a day 3-4 times a week. From there, gradually increase the pace of your walking until jogging becomes the next logical step. Once you're ready to start jogging, it's still a good idea to start each run at a brisk walking pace. Walking first will help you warm up. To get your blood pumping and prevent injury to your muscles and tendons, it's very important to warm up before you jog. Spend at least 5 minutes before each jogging session doing a light warmup routine that targets your legs and lower body. Some good warmup exercises include: Brisk walking Marching in place Doing knee lifts Side-stepping Climbing stairs When you begin running, even if you're in shape from another sport, you're using new muscles and will have to adjust accordingly. So, start off slow. For example, during your first few runs, you might alternate between jogging for 5 minutes and walking for 2 minutes for the entire run. As you get used to jogging, you'll eventually be able to maintain a running pace for a longer period of time before you switch back to walking. Though most people assume how far and how long you run has purely to do with endurance and determination, having the proper running form actually significantly impacts your performance. To make the most of your run and prevent injuries, remember to: Keep your head straight and your neck and jaw muscles relaxed Relax your shoulders and keep them back and down Bend your arms at a 90 angle and keep your hands relaxed (but not floppy) Lean forward slightly, without bending at the waist Square your hips and keep them stable Avoid lifting your knees too high Strike the ground lightly with the middle of your foot (not your heel or toe) Keep an even rate of breathing while running and breathe with your bellythat is, take deep breaths into your stomach rather than shallow breaths into your chest. Try taking 1 breath for every 2 strides to help keep your breathing regular. You may be tempted to pant or take quick, shallow breaths as you run, but you'll get more oxygen and maintain your energy better if you breathe slowly and deeply. It's easy to get dehydrated while you jog, which can deplete your energy and even endanger your health. Drink at least 16 fluid ounces (470mL) 1-2 hours before you run and take 4-6 swigs of water every 15-20 minutes during your run. After you finish your jog, drink 1416 fluid ounces (410470mL) of fluids, such as a recovery shake or smoothie. Water is usually the best thing you can drink while doing a short jog. If you don't like the taste of water alone, add a splash of lemon or lime juice to give it a flavor boost. If you're running for 60 minutes or more, or if you anticipate other difficult conditions (like uneven terrain or harsh weather), a sports drink can help you keep up your energy. After a run, you can avoid strain on your heart and muscles by doing a cool-down routine. Finish your jog with 5-10 minutes of walking, then do some gentle stretches to relax your muscles. Do deep static stretches and hold each stretch for 15-30 seconds. Do stretches that target your legs and lower back.
Summary:
Fuel your body with a protein-rich meal 2-4 hours before jogging. Build up to jogging with regular walks. Warm up for 5-10 minutes before you jog. Alternate between jogging and walking when you start. Practice proper form while jogging. Breathe regularly as you jog. Stay hydrated while you run. Cool down after you jog with walking and light stretches.