Write an article based on this "Take deep breaths. Squeeze your arm rest. Place a rubber band around your wrist. Bring diversions."
article: Slowly inhale through your nose. Then exhale gently, counting to ten until you let all the air out of your lungs. Repeat as many times as necessary. If you're feeling anxious, especially during takeoff or landing, squeeze your armrest as hard as you can. At the same time, tense your stomach muscles, and hold this position for 10 seconds. Snap it when you feel anxious. This little jolt of pain will help bring you back to reality. If you find as many ways to distract yourself as possible, then you'll be better off when the time to fly comes. Bring magazines or download episodes of your favorite television show you've been meaning to catch up on and watch them on your computer. You might try playing a game on your computer. You can also bring work from the office or school work. Find whatever works for you. Look at your time in the air as a time to do some of the things you've wanted or needed to do, instead of just several hours of unmitigated anxiety.

Write an article based on this "Consider your lifestyle and workout regime. Determine how much total protein a day you need. Determine how much of your average daily protein intake comes from solid food. Decide what kind of protein you want your shake to consist of. Read the label."
article: Protein shakes aren't for everyone, but there are some reasons why the average athlete, as opposed to professional athletes or Olympians, would want to use protein supplements. The type of exercise you do will impact whether you need additional protein. Determine whether any of the following apply to you: Have you started a new exercise program or are you new to working out in general? If you're just hitting the gym for the first time and want to build muscle, your body will need more protein than you might otherwise. Are you intensifying your workouts? This applies to both cardio and weight training workouts. For example, if you usually do 30 minutes on the elliptical machine three times a week, but are now training for a marathon or a weightlifting competition, you're going to need more protein to facilitate muscle growth and strength. Are you recovering from an injury? People who've injured themselves generally need more protein to help their muscles and bodies heal and recover. Too much protein can be hard on your kidneys in the long term, and it could cause dehydration. Calculating how much protein you need is a key first step to deciding what, if any, additional protein your diet needs. A big myth is that you need a ton of protein to achieve any of the above goals. Protein already accounts for about 15% of the daily caloric intake of most Americans. To build a single pound of muscle, you need about 10-14 additional grams of protein daily, which really isn't that much. Some protein powders have 80 grams of protein in a single serving! The average person doesn't need that much; instead your body just breaks it down for energy. Moreover, too much protein can actually cause harm to your internal organs, including the kidneys and liver. To figure out how much you're getting and whether you need additional protein, you need to do some math. Recreational athletes need about 0.5-0.75g of protein daily for every per pound of body weight. Competitive athletes need 0.6-0.9. Athletes building muscle mass need 0.7-0.9g. The max amount should not exceed more than 0.9 per pound of body weight. For example, if you are an adult athlete looking to put on muscle and you weigh 175 pounds, you need about 122.5-157.5 g (175 pounds x .7= 122.5 g to 175 pounds x .9= 157.5) of protein per day. Consider what you eat in an average day. You can consult with a dietitian or use online nutritional calculators that will tell you how much you're getting once you input the type and amount of food you are consuming. For example, a 4oz hamburger has 30g of protein, 6oz of tuna has 40g, and 1oz of cheese has 7g. This means that just with these three foods you've ingested 77g of protein, which is nearly half of what you'd need if you weighed about 175 pounds and were looking to build muscle. Most adults probably don't need as much protein coming from shakes as they think they do! However, if you're not meeting the protein requirement you calculated with solid food throughout the day, then you should supplement your diet with a protein shake, either one you make with powder or a pre-made shake. Protein shakes use different kinds of proteins and in different amounts. The most common sources of protein are whey, casein, egg, soy, rice, and milk. Whey and casein are good choices, but only if you can tolerate dairy since both are milk products. Whey protein tends to be the most popular for shakes and is the fastest digesting protein. If you prefer a plant-based protein, particularly if you are vegetarian or vegan, you may want to try soy protein. Soy is very rich in nutrients and has been shown to be as effective as most animal sources of protein. Knowing exactly what is in your shake, and especially the amount of protein, is important if buying pre-made shakes, rather than powders. Protein shakes vary in content after all. Make sure the product is more than 50% protein if your goal is to lose body fat. Make sure a single serving isn't way more protein than you actually need. Some powders have 80g of protein in them; if you only need to add an additional 40g to your daily protein intake, then that's not the best product for you. Look for shakes that provide all 20 amino acids; these are usually the highest quality products. Don't buy proteins that include growth hormones or steroids. Remember that all supplements carry a risk of contamination.

Write an article based on this "Consider adding real estate. Identify business interests. Add financial accounts. Include intellectual property assets. Find other valuables to add. Identify what not to add to a revocable trust."
article:
You can put a house or other piece of property into your revocable trust. You can include property even if it has a mortgage on it. Consider whether you want to leave property to your heirs through a trust. Because the trust is revocable, you can change your mind at any time (unless you become incapacitated). The only cost you will incur is the cost of retitling property back to your own name. Realize that the mortgage follows the property into the trust. Your ownership interest in any business is probably quite valuable. You should consider leaving those interests to people in your revocable trust. For example, you might leave the following: You can transfer the assets and business name of a sole proprietorship to the revocable trust. You might be able transfer your ownership interest in a partnership to the trust, although you should check the partnership document first. Some partnership documents limit your ability to make this transfer. You might also be able to transfer shares in a closely held company to your revocable trust. You may also be able to transfer your ownership interest in a limited liability company, though you will need other owners to agree. A trust can own business property but cannot operate a business. If the business interests to be transferred are S corporation shares, care must be taken not to violate the ownership rules for S status. You can also add different financial accounts to your revocable trust. Once you include the account in the trust, the trust owns the assets in the account. Consider adding the following to your revocable trust: stocks bonds Many people own valuable property that is intangible. This kind of property is often called intellectual property. You might have some of the following, which you can put into your trust: patents copyrighted creative works Go through your possessions and identify what else you would like to leave. You don't have to add every single possession you own to your trust. However, you should add things that have substantial value, such as the following: antiques artwork furniture coins other collector's items You can't add some property to a trust, either because doing so is too cumbersome or because it is illegal. In particular, you shouldn't add the following: Retirement accounts and 401(k)s. However, you can name your trust as a beneficiary. Life insurance. Your beneficiaries are named on your policy. However, you can name your trust as a beneficiary. Cash. You can't transfer cash, though you can name someone as the beneficiary of a cash account. They then get whatever is in the account at your death. Securities. It's better to use transfer-on-death registration instead. Vehicles. Although you can legally transfer a vehicle to a living trust, some insurers are confused when a trust is the owner. It's probably easier not to own vehicles in a trust.