Article: This can be a slice of whole-grain bread, a bowl of whole-grain cereal, or a side dish of cooked brown rice or whole wheat pasta. Legumes contain both protein and fiber. You can also substitute pureed beans for some fats in recipes.
Question: What is a summary of what this article is about?
Include 1 whole grain at each meal. Substitute whole wheat and other whole grain flours for white flour in recipes. Choose a whole-grain based soup, salad, main course or side dish, such as Vegetable Barley soup or Quinoa Tabbouleh Salad. Replace refined grain foods like cakes, cookies, snacks and desserts with whole grains or another low CD food. Add legumes to a salad, soup or chili.
Article: Tell your boyfriend or girlfriend that they are still important to you, even though you're breaking up. Let them know that you don't want them to hurt themselves. Say something like, "I still really care about you, and I'm sorry this is so hard for you." You might also say, "It hurts me to hear you say you'll hurt yourself. Even though our relationship isn't working out, I still believe you are a wonderful person." Understand that they may not believe you when you say this. Let them know what you are willing to do for them, but do not feel pressured to do something you're not comfortable with. Don't challenge or argue with your boyfriend or girlfriend about their suicide threats. If they feel like you aren't taking them seriously, they may hurt themselves just to prove you wrong. For instance, avoid saying something like, "You don't really mean that," or, "You're just saying that to make me feel bad." Instead, you might say, "I'm sorry that you are thinking this way." You can also avoid an argument by using "I" statements, such as "I am unhappy in this relationship" rather than "You don't make me happy," which may make the person defensive. Keep your tone of voice soft and low. Maintain open body language with your arms and legs relaxed at your sides. When you raise your voice and use intimidating body language (e.g. crossed arms or balled fists), an argument is more likely to occur. Let your boyfriend or girlfriend know that you're not going to change your mind. Restate the reason why you want to break up. Be as kind as you can, but don't be wishy-washy. You could say something like, "I can't sacrifice my long-term goals to stay in this relationship, even though I think you're a great person with a lot to offer." Tell your boyfriend or girlfriend that you can't control whether they kill themselves or not. Don't let them push the blame onto you. For instance, if your soon-to-be ex says, "When I'm gone, it will be your fault," you could reply, "I don't want you to kill yourself, but that's your choice to make, not mine. I can't control what you do." Remind your boyfriend or girlfriend of their good qualities, their talents, and their interests. Tell them they don't need another person to define or complete them. For example, say something like, "I know it's hard to think about now, but you're a lot more than just half of our relationship. You're going to go to veterinary school and do good things with your life. In time, you'll even be happy with somebody else." Remind them that other people care about them too. When you do this, list specific people who can support them during this time. Find a suicide hotline that your boyfriend or girlfriend can call for support. Encourage them to talk to a therapist or counselor, and help them find contact information for mental health services in your area. In the U.S., the National Suicide Prevention Lifeline can be reached at 1-800-273-8255. This hotline is free, confidential, and staffed around the clock. Crisischat.org is an online text-based alternative to phone hotlines. Trained experts are available from 2 PM to 2 AM, Monday through Sunday. Wikipedia has a list of suicide crisis lines for countries outside the U.S.
Question: What is a summary of what this article is about?
Emphasize that you care about the other person. Avoid getting into an argument. Maintain your boundaries. Remind the person that their choices are their own. Tell the person they are defined by more than a relationship with you. Help the person find the resources they need.
Article: When you're first getting acclimated to working out outdoors, it's best to start with roughly 15 minutes of moderate exercise at a time. As your conditioning improves, you can begin to add 2-3 minutes to each session. Take plenty of rest breaks and be careful not to try to do too much too soon. Pay close attention to how you feel after each period of activity. If you detect that your performance is dropping off, play it safe and decrease your intensity or take longer breaks. It typically takes about two weeks for the average person to become heating acclimatized. Fill up on cold water before you set out to bike, hike or jog and plan for frequent hydration stops along the way. Keeping your tissues flushed with water is crucial if you're going to be slogging it out in stifling conditionselevated temperatures will cause you to sweat constantly, even when you're not actively exerting yourself. Dehydration can be deceptive. Replenish your fluid levels at regular intervals, whether you feel thirsty or not. Always carry a water bottle with you, or make sure there's another available source of water nearby. Sports drinks replenish not only fluids, but also essential electrolytes which are needed to power your muscles through a workout. After your first couple of weeks in a new environment, crank up the duration of your activity to around an hour at a time. This will soon become easier, and you can begin spending even longer periods outdoors. If your goal is to acclimatize as quickly as possible, plan on building up to least two hours a day. Once you're able to comfortably stay out for two or more hours a day, you'll begin to feel much more at ease in motion and at rest. Raise your tolerance by finding an area with some light shade or stripping off non-essential items of clothing rather than seeking refuge indoors. Monitor your heart rate and breathing patterns vigilantly and be ready to call it a day if they start getting out of control. Even if you're an elite athlete, there will come a point when your body can no longer keep up with the demands of working out in the heat. At this point, your continued efforts can go from difficult to dangerous. Listen to your body, not your exercise journal. Stop what you're doing and seek out a shady place to rest when you feel the heat getting to you, even if you haven't finished your session. Consider splitting your workouts up into multiple short sessions to reduce your risk of overheating.
Question: What is a summary of what this article is about?
Perform small bursts of activity. Drink plenty of water. Increase the amount of time you spend outside gradually. Don't exceed your limits.