INPUT ARTICLE: Article: Keeping a peaceful mind is key to correctly performing Savasana. You should look for a quiet, dark place that will allow you to focus on your breathing and meditation. You might need to move to another room than the one you used to perform your previous poses if you have many distractions or can't relax. If you are in a class, your instructor may darken the lights in the room as you relax. Make sure the room is a comfortable temperature. Extreme temperatures in heat or cold could distract you from the mental benefits of the pose. You must also have a comfortable surface to lie on. Generally, you will need a yoga mat or towels to give you a buffer on hardwood floors. You might want to avoid practicing this pose on concrete or tile floors without a mat. You will have to lie down fully in the Savasana pose. This might mean your legs will extend past your mat. Make sure you have enough space to complete the pose. If you are in a crowded yoga class, test lying down on your mat before the beginning of the class so you will know where to position the mat. While the Savasana pose has been shown to have wonderful benefits for the back and abdominal muscles, you shouldn't just complete this pose for the physical benefits. Remember the mental benefits of Savasana as you perform this pose. Yoga gives you the power to control and minimize negative thoughts that can lead to stress, anxiety or depression.

SUMMARY: Pick the right location. Maintain your space. Reflect on the value of yoga.

INPUT ARTICLE: Article: Generally speaking, the bigger the hutch, the better. One guinea pig needs at least 7.5 square feet of cage space, but they should also have a cavy friend. Two pigs should have at least 10.5 square feet of room. Generally, add about 2-4 square feet for each additional guinea pig. It can also be designed to have two stories, one atop the other, to make more space. However, this will require a ramp, so if you plan on doing it, make sure that your guinea pig can climb the ramp first. Unlike many other small mammals, guinea pigs are not particularly athletic and may have trouble climbing a steep ramp. Note that guinea pigs should not be housed outdoors. They should be kept indoors in a 6580F (1827C) environment. The best hutches are made from good solid wood. Avoid cheap and flimsy plywood. You will additionally need wire mesh, wood staples, screws or nails, galvanized latches, and tools like an electric drill, hammer, screwdriver, tape measure, wire-cutters, and saw, and workspace for the assembly job. An large cupboard or cabinet can often be converted into an effective hutch. This will save you from having to buy all new materials and construct the frame yourself. Before you begin building, make a detailed blueprint to scale (with actual proportions). This will let you know exactly how much wood, nails, and other supplies you will need. If you aren't comfortable with do-it-yourself projects, you can buy guinea pig hutches at pet stores or online, pre-made or with easy to assemble parts, for between $100-$300. However, make sure the one you purchase meets the size requirements outlined earlier. Start by doing your measurements and cutting. Depending on how big you want the hutch, you will need to have three separate lengths for the wooden pieces: one for length, one for width, and one for height. Your dimensions, for example, might be something like 30" x 60" x 15". You will need at least 4 pieces of each size, and more if you want to construct individual frames for each of the hutch's six sides and an opening door. Measure the wood and double-check your measurements before you cut. With the electric drill, drill the attachment holes with a slightly smaller bit than your screw size and then insert the screw with the drill. Assemble the pieces. Assembly and construction can be challenging on your own. If you don't have experience with tools and design, pre-made frames can be purchased at pet stores or online. The hutch must have a solid floor and roof, made from either wood or plastic. While some people recommend using mesh for the floor, this can be dangerous for the animal and can easily lead to a broken leg, so it should be avoided at all costs. Instead, make the walls from wire mesh like chicken wire, cutting pieces to fit the frame and then affixing them with wood staples. Wooden floors unfortunately soak up urine. To prevent this, you can put something waterproof (like a tarp) underneath before a thick layer of bedding as long as the tarp doesn't stick out. Many guinea pigs will also gnaw at the floor or other exposed wood, so be prepared to do repairs.

SUMMARY: Plan the layout. Collect your materials. Build the frame. Install the floor, walls, and roof.

INPUT ARTICLE: Article: An anti-inflammatory diet stresses whole foods (preferably organic), complex carbohydrates, and foods with lots of nutrients like lean proteins and healthy fats. Many doctors recommend an anti-inflammatory diet which has been shown to reverse obesity and Type 2 diabetes. Controlling your blood pressure by changing your diet is one of the best ways to reverse insulin resistance. Improvements in your diet can prevent pre-diabetes, diabetes, hyperglycemia, and obesity. Limit the chemicals and extra sugars and fats that are usually added to processed food. Instead, try to eat natural or simply prepared foods. Cook from scratch as often as possible and choose organic foods to avoid chemicals. If you're pressed for time, remember you can prepare the basics (like rice, beans or meats) ahead of time and freeze them. Or, you can cook meals in a crock pot or slow cooker. Since little is known about what chemicals may do to an individual, you should avoid them if you're trying to reverse insulin resistance. At least 90 to 95% of the carbohydrates you eat should be complex. These molecules are more complicated than simple carbohydrates, so they take longer for your body to break down. This can help regulate your blood sugar. Try to eat most of your complex carbohydrates at lunch and cut down on the portion sizes for other meals. Complex carbohydrates are found in whole, unprocessed foods like: Whole grains Peas Lentils Beans Vegetables Read food labels to determine how much sugar is in a food and try to avoid processed foods which often contain added sugars that aren't listed. Over-eating sugars like glucose, sucrose, fructose, and high fructose corn syrup can increase your risk for Type 2 diabetes, cardiovascular disease and obesity. Sugar by itself does not cause diabetes, but drinking more sugar-filled beverages for example is linked to higher blood sugar levels and to an increased risk of Type 2 diabetes. Research shows that increasing your insoluble fiber intake along with whole grains can reduce your risk of developing Type 2 diabetes. Good sources of fiber include brans, beans, berries, whole grains, vegetables, and seeds. Some fiber like flaxseeds also contains a good amount of omega-3 fatty acids. To help you get into the habit, try adding one tablespoon of ground flaxseeds at every meal. Keep pre-ground flaxseeds in your freezer or use a coffee grinder to grind your own flaxseeds to keep them from getting rancid. Eat fish and skinless poultry which are good sources of protein. When picking fish, look for wild-caught fish like salmon, cod, haddock, and tuna. These are good sources of omega-3 fatty acids that your body needs. They're also anti-inflammatory. Try to limit red meats and skin from poultry. These can be high in animal fat and may be higher in added hormones and antibiotics. Don't think that you have to avoid fruits because they're sweet. You should actually a variety of fruits and vegetables to get nutrients your body needs. Since the sugars in fruit are combined with the fiber, your body will slowly absorb the sugar. Try to eat fruits and vegetables with the peel so you get more fiber and select fresh versions instead of dried produce (which has higher sugar concentrations). You should also increase the amount of water you drink. The Institute of Medicine recommends that you drink 1 to 2 liters or about 6 to 8 eight-ounce glasses of water a day.

SUMMARY:
Follow an anti-inflammatory diet to potentially reverse insulin resistance. Avoid processed foods because they're often high in sugar. Eat more complex carbohydrates to help regulate your blood sugar. Reduce your sugar intake to manage your blood sugar. Include more fiber to lower your risk of type 2 diabetes. Choose lean meats and fish to meet your protein needs. Eat more fruits and vegetables to boost your nutrient intake.