Problem: Article: Think of the food you put into your body as fuel for your activity. The cleaner the fuel, the more efficiently your body will run. Avoid foods that are high in sugars and that lack nutrients. Opt for lean proteins like grilled chicken or seafood, and try to fill about half of your plate with colorful veggies, like leafy greens, sweet potatoes, or broccoli. Don't eat for 30 minutes before you exercise to avoid cramps. To start getting in great physical shape before you lift, you should try to aim for at least 150 minutes of moderate aerobic exercise each week. Running, jogging, and swimming are some of the most popular aerobic exercises, but feel free to get creative a flag football game with friends or taking the stairs at work can count towards your goal. As you start getting ready to lift weights, study anatomy charts and workout guides online to learn more about the body's major muscle groups. Pay attention to how each set of muscles moves to control your body, then mimic those movements during weight training. Understanding how the muscles work will help you have a better understanding of what you're working towards. If you know that the muscles biceps, rhomboids, latissimus dorsi, and posterior deltoids all contract and shorten to move the shoulder and arm, you will understand the exact benefit you get from doing a lateral pull-down. Bodyweight exercises don't require any equipment to give you a good workout just the weight of your own body and gravity is enough to help you build muscles. Bodyweight exercises like squats, push-ups, and sit ups are a great way to get your body in shape for weight lifting. You might have images of pressing some heavy iron to build huge muscles, but you can actually get benefits by lifting lighter weights for more reps, plus you decrease your risk of injury. Start out by selecting a weight that you can easily lift 8-12 times, then gradually work your way up to heavier weights. You might not notice that your form is off when you're lifting lighter weights, but if your knees aren't aligned properly, or your back isn't straight, it can make a big difference when you add more weight to your lift. If you go to a gym, ask a trainer to evaluate your form before you increase your lifts. If you don't go to a gym, watch video tutorials and work out in front of a mirror or film yourself lifting weights to check your form. Pay special attention to any aches or pains you feel while lifting.
Summary: Eat a diet that's high in lean protein and veggies and low in carbs. Run, jog, or swim for at least 150 minutes a week. Study the major muscle groups. Practice bodyweight exercises to prepare your muscles for lifting weights. Start with lifting smaller weights, then work your way up. Make sure your form is correct before you lift more weight.

INPUT ARTICLE: Article: If your patient or loved one has a memory or cognitive impairment, you'll need to closely monitor their fluid intake. Make sure they drink 6 to 8 glasses of water or juice per day. Try to be patient if they don't want to drink water when you offer it. If they refuse, try again in 15 or 20 minutes. Offer different kinds of juice and other hydrating beverages, and try to find which options they enjoy most. Offer a daily 8 fluid ounces (240mL) glass of cranberry juice, which may also help prevent UTIs. If your patient or loved one doesn't like cranberry juice, try variations, such as cranberry apple. If your patient or loved one says that they need to go to the bathroom, help them go immediately. Holding a full bladder can cause a UTI. Check every 2 hours at a minimum or more frequently if you consistently find that undergarments need to be changed. Change them promptly if they're soiled. Never let your patient or loved one sit in a soiled diaper or briefs for an extended period of time. After helping them use the toilet or when you change their incontinence garment, wipe their private area with a clean washcloth soaked with soap and warm water. Wipe from front to back if they're a woman, and from the tip of the penis down if they're a man. Rinse or wipe away soap residue, then dry the area thoroughly when you're finished. Wash your hands before and after cleaning your patient or loved one.

SUMMARY: Ensure your patient or loved one stays hydrated. Offer prompt assistance if they have to use the toilet. Check adult diapers or briefs at least every 2 hours. Clean your patient or loved one after they use the bathroom.

In one sentence, describe what the following article is about: Most Japanese people dress fairly similarly to westerners so you won't have to worry about buying specific clothes for your trip. However, Japanese culture places a slightly higher premium on professional attire in public places than exists in the west. Err towards packing and wearing your nicer clothing. Adult men generally don't wear shorts in Japan, even in hotter weather. Expectations for women to dress modestly are slightly higher in Japan than in the west. Japanese women usually cover their shoulders and avoid form-fitting clothes. However, this expectation is less present in major cities like Tokyo. Flip-flops are not commonly worn in public in Japan. It won't be considered rude but you may get strange looks. Body language signals are more intentional and universally understood in Japan than in most western cultures. A subtle nod, smile or placement of your hands can drastically change the meaning of your words. While Japanese people used to dealing with westerners will understand if you haven't totally mastered these signals, there are some body language signals that could be considered rude. Try to keep your back straight at all times. Slouching while sitting or leaning against a wall while standing is considered rude and dismissive of your companions. Don't keep your hands in your pockets during a conversation. Point with your hand, not your finger. Pointing with a finger can be considered as an insult or even a threat. Japanese people are very conscientious about spreading germs. This is especially true in major cities like Tokyo because a lot of public places are very crowded and contagious illness can spread easily. Don't blow your nose in public places. Find a bathroom instead. Cough into the crook of your arm rather than your hand so you cover more of your mouth. If you have a cold, wearing a surgical mask so you don't get others sick is considered polite. Japanese people generally like to leave a bit more space between them during conversations. Try to leave enough space so that if both conversants were to bow at the same time, there would be no risk of bumping heads. Touching is generally discouraged and can be perceived as overly familiar or aggressive. This includes common and benign western actions like patting someone's shoulder. Bowing is the most common form of nonverbal communication. While bowing conventions are fairly elaborate, using two types of bows should suffice for a visitor. A deep bow is often used when apologizing or meeting someone of a higher station. Keep your legs and back straight and bend at the waist. Bend far enough so that your face is pointing toward the floor and hold the position for at least 2 full seconds before returning to the upright position. You should definitely perform a deep bow for an employer or anyone you deem to be particularly prestigious. Anyone that is substantially older than you is considered to be of higher station as well. A smaller bow is considered, to some extent, the equivalent of a handshake. Keep your legs and back straight and bend at the waist and return to your starting position quickly. It is proper for meeting people of similar age or station.
Summary:
Dress properly. Mind your body language. Avoid spreading germs. Keep some distance. Learn to bow properly.