You have probably heard the famous saying that "breakfast is the most important meal of the day," and it's true! That is because when you wake up, you likely haven't eaten for 8 to 10 hours. Your blood sugar is low, and so are your energy levels. You need to "break" the "fast" within one hour of waking up. A healthy breakfast will jump start your metabolism and your day, but waiting too long to eat can actually slow you down. Typical breakfast choices (such as a bagel with cream cheese or toast with jam) can give you some quick energy, but they will spike your blood sugar and leave you to crash. This can lead to insulin resistance, plus it will leave you feeling hungry again soon. Stay away from white bread and sweets in the morning. You'll want to stay away from donuts, waffles, pancakes, and white toast. Opt for 100% whole wheat toast instead. Watch out for added sugar in oatmeal or breakfast cereals. Refrain from adding sugar (or sweetened creamer) to your coffee. To really get your metabolism started in the morning, you must also include a serving of healthy fats. This can be as simple as adding a teaspoon of coconut oil to your brown rice porridge, cooking your omelet in clarified butter, or enjoying a spoonful of peanut butter. Add some healthy fat to your meal to rev your metabolism and feel full. However, keep in mind that there may already be fat in your breakfast from things like yogurt, milk, and breakfast sausage. Not only does breakfast help jump start your metabolism and help give you energy all day, but the heartier your breakfast is, the better! A recent study shows that getting 22 to 55% of your total calories at breakfast may help you stay slim, whereas getting 0 to 11% of your calories from breakfast may lead to weight gain. So fill up your plate and get full at breakfast.
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One-sentence summary -- Eat breakfast within one hour of waking. Avoid simple carbohydrates. Eat healthy fats. Fill up your plate.

Q: Caffeine can be helpful to get you through an early shift. However, moderation is key. About two or four cups of coffee should provide you with a boost in energy. Anymore will likely result in your feeling jittery and may cause a crash later on. Sugary energy drinks, sodas, and other sweets may give you a quick boost of energy. This will not last. You'll end up crashing later, feeling more tired than you were before that soda or donut. Instead, stick to healthy, energizing snacks throughout your shift. A salad with lean protein, like chicken, can be an energizing lunch for a long day. Anything rich in lean protein, complex carbs, and vegetables is a great lunch to keep you energized during work. If you have a sweet tooth you want to indulge, go for fruit or yogurt over products with a lot of added cane sugar. If you had to wake up earlier than usual, your attention span may waver during work. If you get breaks, take them when you begin to feel restless. Brief breaks can help you stay focused during an early morning shift. Try going for a 15 minute walk during break time. A small amount of exercise can give you a boost of energy. You can also use a short break to go into the break room and have a healthy snack. You may also want to grab a cup of coffee, if you had not had more than 2 cups that morning. Drinking water throughout the day can help you feel alert for several reasons. First, if you're getting up to refill a glass of water every hour or so, you're staying active. This can keep you engaged. Second, you may have to use the bathroom more. You're less likely to nod off during work if you have a full bladder. You can keep a water bottle at your desk and occasionally refill it in the break room. You can also make use of any water fountains in your office. Take any chance you have to stop and get a drink of water.
A: Try caffeine in moderation. Avoid sugar. Take short breaks, if possible. Stay hydrated.

Article: Although CBT involves behavioral components, behavioral therapy focuses strictly on behaviors. The main goal of behavioral therapy is to encourage you to get out there and do something you enjoy. Common symptoms of depression are avoidance and withdrawal, which actually make the condition worse. Through behavioral therapy you will be encouraged to take part in activities that would bring you joy and satisfaction. You can either get back into activities you once loved, or try something you have always wanted to experience. It's all about getting out there and creating a pleasurable experience for yourself to combat your depression. Interpersonal Therapy (IPT) has been shown to be effective in treating depression. This therapy focuses on the relationships in your life. Do you find that you have a hard time interacting or connecting with others? If so, this therapy option may work well for you. This structured therapy focuses on cultivating the skills needed to deal with relationship problems. In this therapy you will explore your current relationships and the problems you're experiencing. These problems can have a significant impact on your depression; they may even be a factor in how you're feeling. IPT can also help you recognize patterns in your relationships, particularly those that are adding to your depression. Once you recognize these patterns, you can begin to improve your relationships. Your therapist will also teach you how to effectively cope with grief and support ways in which you can get along with others. Mindfulness-based cognitive therapy (MBCT) has been shown to reduce the risk of relapse in depressed individuals. This therapy is meant to help you control your thoughts and emotions. It is generally offered in groups and involves meditation. While meditating, you will be taught to focus on the present, rather than worrying about the past or the future. The goal is to stop your mind from wandering off and worrying, while also trying to inhibit negative thoughts and feelings.
Question: What is a summary of what this article is about?
Try specific behavioral therapy. Contemplate trying interpersonal therapy. Practice mindfulness-based cognitive therapy.

Article: Read the user's manual for the airbrush that you are using. Once you've correctly hooked up your air brush, practice at different pressure levels to get a feeling for how the airbrush works. Use a cheap paint and airbrush on large pieces of butcher paper. Airbrushes typically cost anywhere from $25 to $300 and up. Remember to wear a protective mask and to lay out a tarp on your work area when using an airbrush. Use a mild dish detergent and cold water to wash the surface of your car. This should remove molding agents which could react poorly with your paint. Once your car is free of dirt and dust, allow it to air dry before airbrushing it. Because an airbrush paints a large area at a time, it's important that you tape off decals or designs that you want to paint in later. Once you've achieved the car has dried, you can remove the painter's tape and fill in finer details with a more precise tool like a brush. In order to quickly airbrush your car, it will need to be suspended in the air. Use a bent wire hanger as a base and stand for your model car, attaching the stand to the car from the inside. As an alternative, you can also find a stable and flat pillar to set your car on top of as you paint. Make sure to attach the car to the stand using masking tape. Connect the paint jar color that you want to use to your airbrush. Apply the first base coat with your airbrush by applying pressure to the actuator, or button on the top of the airbrush. Quickly move your hand left to right and apply mist coats at 25-30 PSI. Continue to rotate your model car as you apply more coats of paint. When you are nearing the end, lower the PSI on your airbrush to 18-20 PSI to apply the final one or two coats. Lowering the airbrush PSI will make the paint come out thicker. Do not let the thick paint run, or it may ruin your model. Be conservative on thick coats of paint. Remember to airbrush separate parts of your car, such as the hood, as you paint the car's body. Dry your car model for 24-48 hours before handling it. Keep the car in a cool area free of sunlight while it dries. Once it's totally dried, examine the car and look for areas that are not painted. Instead of airbrushing over the car again, fix small details with a brush and matching paint.
Question: What is a summary of what this article is about?
Practice airbrushing on a separate piece of plastic. Wash your model car. Tape off special designs and decals. Set your model car on a wire hanger. Use a gray or off-white primer for your model car. Allow primer to completely dry before proceeding to the next step. Apply an airbrushed coat of paint onto your car. Allow the paint to dry.