Problem: Write an article based on this summary: Shake your pipe. Clean the pipe with a pipe cleaner. Wipe the mouthpiece. Wipe the pipe before putting it up.

Answer: After the pipe has cooled, shake the pipe. Make sure to put a finger over the bowl so the ash doesn't go everywhere. Do this for a few seconds. Then, pour the ash and debris out of the bowl. If you can't get everything out when you pour, use the pipe tool with the spoon end to scoop out the ashes. Shaking the pipe with the ash still in it helps to form cake on the inside of the bowl, which helps prolong the life of the pipe. After dumping the ash and dottle, blow through the stem to get rid of any excess ash and dottle. Then, use a pipe cleaner to clean the pipe. Start with a bristle pipe cleaner. Push the pipe cleaner through the stem of the pipe. The tip of the pipe cleaner should be the only part visible. Then remove it. Afterwards, you can use the other side of the pipe cleaner or use a clean pipe cleaner to do the same thing. Do this until the pipe cleaner is clean when you remove it. Use a damp pipe cleaner to clean the mouthpiece. You can dampen the pipe cleaner with saliva. Rub the pipe cleaner around the mouthpiece to remove any debris lingering on it. Blow through the stem to blow out any ash or debris. Take a soft cloth to wipe down your pipe after you have cleaned the inside. To preserve the wood, you may want to use a cloth dampened with olive oil or a special wood pipe cleaning cloth. Place the pipe on the shelf. If you are concerned about moisture in the stem, you can leave a pipe cleaner in it to soak up moisture.

Problem: Write an article based on this summary: Calculate how many calories you currently consume. Find out your recommended daily calorie allowance. Lower your calorie consumption gradually. Control your portion sizes. Track your portions and calories in a journal or with an app. Swap sugary and whole-fat beverages for lower-calorie options. Replace high-calorie foods with filling, low-calorie options.

Answer: For a few days, keep a log of everything you normally consume. Read the labels of everything you eat and drink, and note the total calories and fat content per serving for each item. Add up the total calories and calories from fat that you consume per day. Keep a written list of the items you consume and how much of them you're consuming or track them using a calorie counting app. For items that don't have labels, such as produce or meat, search online or on your tracking app for calorie and fat estimates. Look up the daily amount of calories recommended for your age, sex, height, weight, and activity level. Compare your recommended intake with the numbers in your food log. This will give you an idea of how many calories to cut from your diet. For example, suppose you've been consuming around 3500 calories per day. If your recommended daily caloric intake is 2500, aim to cut around 1000 calories from your diet. Use MyPlate's calculator to find your recommended daily caloric intake at https://www.choosemyplate.gov/MyPlate-Daily-Checklist-input. Enter your age, sex, height, weight, and activity level. The calculator will list how many calories you should consume to maintain your current weight and how many you should cut from your diet to get to a healthy weight. Reduce your caloric intake slowly, even if you're consuming hundreds of calories more than your recommended amount. Try reducing your calories by around 150 per day. You'll have an easier time adjusting to your new diet, and you'll be more likely to stick with it. Don't cut your calories drastically or consume fewer calories than the estimate you found on MyPlate. For example, if you need 2500 calories per day to meet your basic needs, consuming 1000 per day wouldn't provide your body with the fuel it needs. Additionally, your body might interpret a sudden drop in caloric intake as a sign it should store more fat. Your body evolved this fat-storing response in order to deal with periods when food is scarce. Plan your portions and meals to ensure you consume your target amount of calories. When you're just starting out, use measuring cups and weigh items with a scale. Eventually, you'll get a feel for what a 3oz (85g) portion of salmon or 12c (120mL) of cooked spinach look like. Plan your portions in advance, as you're more likely to cheat on your diet when you make decisions on the fly. For example, on Sunday night, list portions and meals for Monday through Wednesday. Write lists of meals and portion sizes in a journal or a food tracker app. Search online or on your app for the amount of calories each item in a meal contains. Use that information to ensure your daily meals meet your calorie target. Suppose you're having baked chicken breast, rice, and broccoli for dinner. Look up calorie counts online or on your app for an average-size chicken breast (380-520 calories), 12c (120mL) of brown rice (108 calories), and 1c (240mL) of broccoli (31 calories). Be sure to measure your portions carefully so your calorie counts are accurate. You can cut a substantial amount of calories by drinking water instead of high-calorie beverages. Additionally, go for low-fat or fat-free milk, limit the amount of fruit juice you drink, and choose lower-calorie options if you drink alcohol. For example, if you top your breakfast cereal with fat-free milk instead of whole milk, you'll cut 60 calories. If you swap your 20floz (590mL) bottled soft drink at lunch for water, you'll cut 225 calories. As for low-calorie alcoholic beverages, light beer contains between 8 and 100 calories per 12floz (350mL) bottle. You could also have 1floz (30mL) of vodka, which contains around 60 calories, with soda water, which is calorie-free. Since you're consuming fewer calories, you might be worried that you won't get full. However, it's the amount of food you eat that makes you full, not the number of calories. Fruit and vegetables contain fewer calories than junk food, and they're packed with water and fiber, which help make you feel full. For example, a 2 ounce (57 g) carrot has 25 calories, but a 1oz (28g) candy bar contains around 150 calories. Furthermore, a carrot contains vital nutrients; the candy bar is just loaded with sugar and saturated fat. Other filling, low-calorie options include oatmeal (make it with water or fat-free milk), fat-free or low-fat Greek yogurt (try topping it with berries), and lentils and beans (try making soup with black beans and kale).

Problem: Write an article based on this summary: Understand when to say no. Learn why it's hard to say no. Accept your power and importance. Accept that others are the same. Understand that "no" isn't cruel.

Answer:
Two-year-olds are famous for saying "no" like it's going out of style, because they've only recently learned that such a thing is possible, and the new chances for independence it provides are fun and exciting. Two-year-olds are also known for being selfish and thoughtless. However, they're on to something: it's okay to say no. What separates adult usage of the word is that we can learn when it's appropriate and when it isn't. Saying no when you just don't feel like doing something is okay, as long as the thing you're being asked to do won't reflect on your job or school performance. There's nothing wrong with wanting time for yourself instead. Saying no because you don't have the time to meet a commitment is okay. Others often don't realize how difficult making such a commitment would be, given your schedule; some people do know, and are only asking just in case, even though they know you'll probably decline. Saying no to a situation that makes you uncomfortable is perfectly okay. You never have to step outside your personal comfort zone to accommodate the wishes of anyone else (except, perhaps as an active-duty soldier following orders). Saying no when you're asked to buy something is okay. There are many different specific reasons a person might find it hard to say no to others, but the common thread that ties them all together is worry worry about what the outcome will be if you say no. It's normal to worry about decisions that you make, but it's important to understand two things: first, worrying won't change what happens after you've made your choice; second, worries should never stop you from acting in your own best interests to begin with. No matter what your reason for being scared to say no, it stems from your worries about what will happen when you do. Will people still like you? Will you miss an important opportunity? Will you seem lazy, uncaring, or incompetent? Acknowledge that you don't say no because you worry, then accept the fact that worrying never helps anything, regardless of the outcome. Like a piece in a jigsaw puzzle, you're a vital part of the landscape around you it wouldn't be complete without you in it. This applies no matter whether you're always out with friends, or you sit at home and hide all day. The fact is, no matter who you are, your presence in the social landscape is valid. Furthermore, the decisions you make have an effect on that landscape. This means you owe it to yourself and those around you to make honest decisions, for the betterment of everyone whether they realize you're helping or not. Worrying about what will happen when you say no is symptomatic of a larger problem: worrying about the power you wield over those around you. Acknowledge that you wield that power no matter what you do or say. Though people vary in terms of personality, opinions, and attitudes, one thing they all have in common is a presence in the social landscape around them, same as you. It's an immutable fact of living in human society. Therefore, controlling and channeling your own presence in such a way as to help you be happy is really the only sensible choice there is. It's not as though you have some great and terrible reserve of influence nobody else has: if you say no, you're only exercising the same power everyone around you also has. How they react to your decision is their business, not yours. You have every right to set boundaries for yourself. After all, your friends do, and people still like them. In fact, being assertive or even aggressive about what you want won't make you hated or despised. The only thing that will make that happen is openly treating those around you as though they're inferior. Saying "no" isn't an expression of superiority; it's an expression of mutual respect. By itself, saying no isn't rude, mean, or uncaring. We attach those qualities to it when we speak in a rude, mean, or uncaring way while telling someone no. There's no reason you can't firmly decline and still be pleasant and polite; therefore, there's no reason to fear making a poor impression because you say no, as long as you're mindful of how you say it. In other words, once you understand that it really is okay to say no, the rest is just learning how to say it politely.