Fruits and vegetables both contain prebiotic fiber. Prebiotic fiber nourishes the good bacteria in your gut. Eat 1 to 2 servings of fruits and vegetables for breakfast, lunch, and dinner. Eating fruits and vegetables as a snack is another great way to get your 5 servings per day. Fruits that contain high amounts of prebiotic fiber include bananas, blueberries, oranges, strawberries, blackberries, apples, peaches, and pineapples. Vegetables that contain high amounts of prebiotic fiber include Jerusalem artichokes, asparagus, leeks, onions, garlic, and cruciferous vegetables like broccoli and cauliflower. Processed grains like white bread contain refined sugar, which nourishes the bad bacteria in your gut. On the other hand, whole grains contain high amounts of prebiotic fibers that nourish the good bacteria in your gut. Include whole grains like wheat, oats, and barley in your diet. For example, eat brown rice instead of white rice, and eat whole wheat pasta instead of regular pasta. Beans are also a great source of prebiotic fiber. Additionally, they contain other vitamins and nutrients that can promote gut health, like folate and vitamin B. Add 1 cup (200 grams) of beans to your meals, 3 to 4 times per week. twice a week. Consuming high amounts of animal protein can actually nourish the bad bacteria in your gut. To counter this, substitute animal protein with plant-based sources of protein once or twice a week. Plant-based sources of protein include beans, seeds, nuts, and whole grains. Eat a lot of fruit and vegetables on these days as well. On the days that you decide to go vegetarian, make sure to plan out your meals and snacks so you don't go hungry.

Summary: Eat 5 servings of fruits and vegetables per day. Replace processed grains with whole grains. Add beans to your meals. once or twice a week.

This is the fun part! Now that you have your ideas, ask your parent or friend if they can take you to a store to buy your gift. Have several solid ideas before you go, so if the store doesn't carry one item, or if you find it is out of your budget, you still have another option. Once at the store, look for your gift and make your purchase! If the gift needs other items to work, like batteries or cables, get those as well. This way, they can use their gift right away. Check online for specific items that you may not find in a store, such as sold-out figures. Ask your parent for permission first, however. Square or rectangular items, like books or DVDs, can be wrapped or tucked into a gift bag. Stick with gift bags for other items, such as teddy bears or candy. Add a ribbon or a bow to make the package look prettier. A wrapped gift will be the easiest to hide on your bag; just add the bow at the last minute so that it doesn't get crushed. A gift bag another great option, as long as you don't mind carrying it around. You could also just leave it on your locker. Use colors or themes you know they like. For example, if you know they like superheroes, choose something with a picture of their favorite action hero on it. Many people keep cards as momentos. A card is a great place to briefly write why you gave them a present ("Happy Birthday!" or "Congratulations on your leading role!") and let them know why you chose that gift or what they mean to you. You should still give them a card, even if it's an experience gift, like a movie. Mention the experience in the card so that they'll have something to remember. You can buy your card at a store, or you can make one yourself. Even if you aren't very crafty, you can make one using a computer and fun pictures.

Summary: Go shopping! Wrap your gift or place it into a gift bag. Add a card.

Canned pinto beans have already been soaked in a salty liquid. They're ready to cook with after draining the canning liquid. Simply add a pinch of salt for added flavor, if desired, when you cook them. Rinsing canned beans with water can help remove traces of residual canning liquid, which may thicken your recipe. For some dishes, such as chili, a little thickening may be desired. Use your judgment. Canned beans are technically ready to eat right out of the can. Cooking them with spices just adds flavor. There is no specific ratio of beans to liquid that is necessary for cooking canned beans. For every 1.5 pounds (0.68kg) of pinto beans, add 2 tsp (5 g) of chili powder, 1 tsp (2.5 g) of cumin, .5 tsp (1.25 g) of paprika, 2 bay leaves, and .25 tsp (.6 g) of cayenne pepper to your cooking liquid. Add black pepper to taste. Remove the bay leaves, which are too firm to eat, before serving the beans. Use this seasoning blend for chili, refried beans, bean tacos and other Mexican specialties. For every .5 pounds (0.23kg) pounds of pinto beans, add a clove of garlic, 2 bay leaves, 2 stems of rosemary, 1 tsp (2.5 g) of oregano, and 2 Tbsp of olive oil (30 ml) to your cooking liquid. If you're feeling adventurous, add up to three anchovy filets or some cooked, ground sausage for additional flavor. Remove the bay leaves before serving the beans. For every 1 pound (0.45kg) of pinto beans, add 8 chopped slices of bacon, 1 cup (240 g) of ketchup, .5 cup (168 g) of molasses, .25 cup (57g) of light brown sugar, and 2 Tbsp (30 ml) balsamic vinegar to your cooking liquid. Cook baked beans in the oven for 5 hours at 325 F (163 C). To deepen the flavor, add a little mustard and Worcestershire sauce as suits your taste. Baked beans make a great accompaniment to a summer barbeque. Use your spice cabinet as inspiration. Create a curry blend with coriander and cumin, whip up a Cajun blend with paprika and pepper, or mix together some cinnamon and hot spices for a Jamaican jerk blend. Experiment with different flavors to find what tastes good to you. Remember that you can always add more seasoning to your pinto beans, but it's difficult to remove seasoning once added. Taste your beans each time you add spices to determine if the blend needs something more or is just right. Add spices once your beans have cooked a little so you can actually taste them. If you add spices too soon, the beans will still be hard, and it will be difficult to taste test the seasoning.

Summary: Add just a pinch of salt to canned beans when cooking. Use Mexican seasoning for a spicy kick. Use Italian seasoning to change things up a bit. Try sweet baked beans for a tasty side dish. Create a homemade seasoning blend. Add spices in small amounts and taste your beans before adding more.

If your first draft was a bit haphazard, grab your notes and the instructions and write a second, final draft. Use proper grammar and spelling, and include all the information that is required. Make sure to look at your work on a micro and macro level. Not only should the words be accurate, concise, and fit together, but the paper needs to fit together as a whole. Does it seem to gel? Would any reordering make it better? Take a break before you start editing -- your mind needs different stimuli to process to break up the monotony and find the smaller errors. Once you're ready to go back, read the letter of intent and make necessary changes to ensure it reads clearly and everything makes sense. Edit ruthlessly to avoid repetition and make the writing flow smoothly from one paragraph to the next. Have a fellow student or co-worker, or a family member or friend read it for you. A new set of eyes will see a new set of things. Include the letter of intent with any other application materials, and submit the entire package to the institution according to the directions. If you have more than one page, you may want your name on each one (small and in the corner) in case the pages get separated.
Summary: Write a final draft. Proofread and edit your work. Submit the letter of intent.