INPUT ARTICLE: Article: With each food pyramid that the USDA comes up with, fruits and vegetables (mostly vegetables) keep getting more and more emphasized. Your diet should consist mostly of the colorful stuff, along with lean protein and dairy. If all of your meals have fruit and/or vegetables (potatoes don't count!) as a main contender, you're doing it right. When it comes to nature's delicious gifts, the leafier and more colorful, the better. Potatoes and other starchy vegetables aren't nearly as good for and are loaded up with carbs -- and are made worse when they're fried in oil or slathered in butter. Make it a point to eat the entire rainbow every day. Protein is also an essential part of our diets. It builds and strengthens your muscles and keeps your appetite suppressed -- which means you won't be reaching for that late night Death by Chocolate, ruining the efforts you've made all day. And as for dairy, eat a normal amount. It's a good source of calcium. Don't overdo it, though. Those dairy-is-super-important messages you've been hearing are more indicative of the power of the dairy industry than anything; there's actually little correlation between osteoporosis and the like and significant correlation between high dairy consumption and prostate and ovarian cancer. Don't be afraid of the saturated fats. These fats, which were previously thought to be bad for you aren't actually bad. In fact, low-fat products can contain added sugars. One acceptable low-fat dairy product is greek yogurt which is high in protein. However, don't be afraid of the fat content in dairy. . The benefits of water are practically endless. Your skin clears up, your organs get flushed out, toxins get rid of, you lose weight, and you feel more energized. And when you're drinking water, you're not drinking sugary, calorie-riffic drinks, hitting that temporary caffeine buzz and drinking empty calories. Win, win, win, win, win. Research says that if you up your water intake by around a liter a day, the weight will start slowly coming off -- with no other effort. Men should drink around 3 liters (0.8USgal) and women around 2. If there's one reason the obesity epidemic is, indeed, an epidemic, it's because of the fact that packaged, refined grains are some of the most easily accessibly foods on the planet. You can grab that cookie, piece of Wonderbread, or bag of chips and walk out the door. Sure, it's convenient now -- but it wreaks havoc later. The more and more processed something is, the fewer nutrients it has. And the whiter it is, too -- all the color has been taken out. So if it comes in a package or if it's as white as a poodle on Christmas morning, put it down. It's just simple sugars that are going to spike your insulin and lead to excess fat storage. It's not that certain foods need to be avoided per se; it's that they need to be avoided in excess. And, unfortunately, we live in a society that wants everything supersized. If you weigh your food, you'll be able to see just what an appropriate size is. For example, a 3-ounce serving of meat is just the size of a deck of cards. How often do you go to your favorite restaurant and it takes up the entire plate?! Weighing your food can be a pain in the rear -- so knock it all out at once! Take your favorite healthy snack -- nuts, dried fruit, etc. -- and package up some portion-controlled bites for the entire week. Then on your way out the door you can grab that snack and know you won't ruin your entire day by what was a healthy snack turning into absent-mindedly finishing that jar of peanuts. On the outside, it seems like a quick way to cut calories. And while in the morning you'll be in a calorie deficit, research shows that you'll more than make up for it later, scarfing down a much bigger lunch. What's more, you'll be sluggish the entire morning, looking for that energy come lunchtime. Make an effort to squeeze in time for a decent breakfast. And "decent" here does not mean 4 donuts and a vanilla Frappuccino™️. If only. In fact, foods like that can leave you hankering for real food, resulting in you just eating more. Instead, go for protein to fill you up -- egg (whites), lean meat, oatmeal, and a bit of peanut butter or a banana. It's hard enough to control what we keep in our own kitchens, but being at the will of the cafeteria at work or school makes things infinitely more difficult. If you can, bring your own food from home. For 5 minutes in the morning, you won't feel the afternoon sugar crash of your traditional Tuesday Snickers and Mountain Dew luncheon. If at all possible, get involved in your work or school's health program. Do they offer healthy, mindful alternatives in the cafeteria? Do they encourage physical activity? If not, tell them to get on it! Their employees or students will be healthier, happier, and -- in their interest -- take fewer sick days, require fewer expenses, and workplace morale will skyrocket. What's not to like?

SUMMARY: Stack on the fruits and vegetables. Think high protein and high fat dairy. Drink water Limit your consumption of processed goods and refined grains. Weigh and measure your food. Eat breakfast. Be food-aware at home, work, and school.

INPUT ARTICLE: Article: You can either cut the chain from an old chain necklace or even recycle an old charm bracelet. If you prefer, you can buy a length of jewelry chain at a craft store.

SUMMARY: Begin with a chain about 10 inches long.

INPUT ARTICLE: Article: A small bathroom doesn't need too many decorations; your paint color, a pretty bathroom mirror, and a picture or two will be enough to create a functional, relaxing space. Avoid hanging large posters, light fixtures, or anything that sticks out from the wall too much. Hanging up your towels, putting your clothes in the hamper, and keeping books and magazines on a shelf can make your bathroom appear to be more spacious. In addition, go for a thin, subtle bathmat instead of a big, fluffy one, which can make the floor appear cluttered and small.

SUMMARY:
Decorate sparingly. Keep items off the floor.