INPUT ARTICLE: Article: As of 2012, the U.S. Department of Agriculture (USDA) issued new standards for school lunches, which increased the amount of fruits and vegetables served, emphasized whole grain foods, allowed only low fat and nonfat milk, and reduced saturated fats and sodium. By law, your school should offer a daily serving of fruits and vegetables, fresh or in a fruit or veggie cup without added sugar. If your school offers fruit juices as a beverage, they must be 100% juice, with no added sugar. They may also offer dried fruit options. There should be vegetables available in the form of dark leafy greens like broccoli, or spinach, red or orange veggies like carrots or sweet potatoes, and beans or peas like kidney beans or lentils. If starchy foods like corn or white potatoes are served, there should be no added salt. Beans and peas may also be offered as meat alternatives for vegetarian eaters. It is possible to find healthy options in schools, but the best option is always packing a balanced lunch. According to a report by the Physicians Committee for Responsible Medicine, the five worst meals you can eat at school are: Beef and cheese nachos, which contain 24 grams of fat and almost 1,500 milligrams of sodium Meatloaf and potatoes, which contain 72 calories and 78 milligrams of cholesterol Cheeseburgers, which have more saturated fat than a child should consume in an entire meal Cheese sandwiches such as grilled cheese sandwiches and cheese quesadillas, which contain more than 7 grams of saturated fat and almost 1,000 milligrams of sodium Pepperoni pizza, which contains more than 6 grams of saturated fat; pepperoni is a processed meat that increases the risk of cancer Schools in the U.S. are required to serve whole grain options for lunch every school day. These include rice, quinoa, and/or couscous. Look for these healthier grain options in place of carb-heavy foods like bread or pasta. Schools are also required to offer meat alternative foods, like tofu or soy yogurt, which can be a good way to get protein without loading up on red meat. There should be 100% fruit juice available at your school during lunch time, as well as milk options like fat-free or low-fat, with no added sugars or flavors. Your school should offer at least two types of milk, as well as fruit juices. Try to avoid sugary drinks like soda or fruit juices with added sugar from the vending machines at school. Portion control is an important way to maintain a healthy diet at school and to ensure you are getting all the nutrients and energy you need for the day. Divide your plate into four sections, with dairy (in the form of fat-free or low-fat milk) on the side. Your plate should be balanced with four types of food: fruits, vegetables, grains, and protein like meat, beans, or tofu. You should have about one cup of grains like rice or pasta, and one cup of vegetables and fruits. Clench your fist and place it over your plate. These portions should be no bigger than your clenched fist. The meat or protein portion should be about as big as your palm. Added fats like butter, mayo, or salad dressing should be the size of the top of your thumb. None of your food should overlap or be piled high. There should be a small amount of space between each of the four food groups.

SUMMARY: Look for fruit and vegetable options. Remember that most quick options are laden with salt, sugar and fat. Load up on grains. Look for healthier drink options. Limit your portions.

INPUT ARTICLE: Article: Stress can worsen the symptoms of a leaky gut, causing more pain and discomfort. While you heal, try to cut out any unnecessary sources of stress. Take some time each day to practice relaxation techniques, like meditation, yoga, or tai chi. If something starts to overwhelm you, try deep breathing or progressive muscle relaxation. Smoking can contribute to many disorders that irritate the gut, such as IBS and Crohn's disease, so quitting may also be able to help you heal your leaky gut. Talk to your doctor about quitting smoking. They may be able to help you wean off cigarettes with nicotine patches or coach you through quitting cold turkey.

SUMMARY: Reduce stress in your life. Quit smoking.

INPUT ARTICLE: Article: Providers such as Vodafone and Spark in New Zealand, for example, offer traditional phone lines. These providers allow you to register an 0800 number and rent it. Consult your phone provider for plans and fees. Depending on the company, you may be able to choose different functions for your 0800 number. Vodafone offers numbers for calls within New Zealand, calls coming into New Zealand from overseas, and calls going overseas from New Zealand. Discuss with your provider the options they offer. Companies such as Voxbone and Call Factory allow you to make calls using your Internet connection. They offer 0800 numbers in many countries, including Germany, Finland, and Brazil. This is a good option when you can't find or don't want a traditional phone line.

SUMMARY: Contact a phone service provider. Choose a line type. Search online for VoIP companies.

INPUT ARTICLE: Article: Grease the inside of two 9-inch (22.86 -centimeter) round baking pans. Dust the inside of each pan with flour, then tap out the excess flour. Make sure that the baking rack is in the center of the oven. Place the flour, sugar, cocoa powder, baking soda, and salt into a large mixing bowl. Whisk them together until everything is evenly mixed. This ensures that everything gets distributed evenly throughout the wet ingredients. Make sure that you are using unsweetened cocoa powder and not Dutch process. Add in the eggs, oil, buttermilk, food coloring, vanilla, and vinegar into the mixing bowl. Beat everything together on a medium-low speed setting for 1 minute, or until everything is blended together. Scrape the sides of the bowl with a rubber spatula, then blend on a high speed setting for 2 more minutes. You can use an electric mixer, handheld beater, or a food processor fitted with whisks. Be sure to distribute the batter evenly between both pans. Use a rubber spatula to scrape the bowl clean so that you don't waste any of the batter. They are ready when a toothpick poked in the center comes out with a few crumbs. If your oven is small, you will need to bake the cakes on two racks. Halfway through the baking, switch the racks that the cakes are on: move the top rack cake to the bottom rack, and the bottom rack cake to the top. Once the cakes are baked, place the pans on a wire cooling rack. Let them cool for 10 minutes, then remove them from the pans. Let them finish cooling the rest of the way. It may help to run a knife around the inside edges of the pan first, before removing the cakes.

SUMMARY:
Preheat your oven to 350F (177C) and prep your pans. Mix together the dry ingredients. Beat the wet ingredients into the dry ingredients. Pour the batter into the two cake pans. Bake the cakes for 30 to 35 minutes. Allow the cakes to cool before removing them from the pans.