INPUT ARTICLE: Article: If you ate too much at a meal because you felt anxious, then write down the feeling beside the meal. If you have more energy, if you wear a smaller clothing size or if you have more stamina when you work out, then record those accomplishments in your diary.

SUMMARY: Write down what you eat at each meal in a journal or notebook. Write down any exercise that you perform on a daily basis. Record any episodes of emotional eating alongside the meals that you write down in your diary. Maintain a list of things that have changed for the better since you've been on the Volumetrics diet.

INPUT ARTICLE: Article: In order to gain an inch on your hips, you will need to eat a little more. You need extra calories to help give your body the fuel it needs to increase the size of your hips. Just like with weight loss, you cannot spot treat with weight gain. You will need to gain weight safely and slowly over your whole body to see your hips increase in size. You can do this by adding about 250-500 calories to your typical daily intake. For example, if you currently eat 1,800 calories per day, try increasing your daily caloric intake to 2,050 - 2,300. Try using a food journal or journaling app on your smart phone to calculate your current calorie intake. That way, you'll know what level to aim to gain weight. In order to increase your total calorie intake, you'll need to increase how much you're eating. You can increase your portion size or eat more frequently throughout the day. One of the easiest and more simple ways to gain weight, is by eating more frequently throughout the day. Try adding in a 4th small meal or adding 1-2 snacks a day in addition to your typical 3 meals per day. Eating more frequently can help prevent you from getting overly full from larger meals and keep you feeling energetic throughout the day. Another factor you'll need to focus on is the types of foods you eat. You need to add in foods that are higher in calorie so that those extra meals or snacks add up to be the needed 250-500 calories per day. Calorie-dense foods will help you meet a higher calorie target a little more easily. For example, adding in a small salad as a fourth meal will only add about 100 calories or less. Instead, focus on foods like that are higher in calories. Foods that are higher in protein and healthy fats are a good place to start. Try: nuts, avocados, dairy products, eggs and fatty fish. For example, you can add healthy calories with snacks like: peanut butter and an apple, 2 hard boiled eggs, trail mix, or full fat greek yogurt with nuts. Avoid adding calories with unhealthy foods like sweets, fried foods, fast food and junk food. While increasing your calories, you should also focus on making sure your diet is protein-rich. This is essential as protein is an important nutrient for muscle synthesis and energy. To ensure you're getting in an adequate amount of protein everyday, include 1-2 servings of protein per meal. Each serving should be measured for accuracy. Measure out about a 1/2 cup or a 3-4 oz portion per serving. Try foods like: poultry, beef, pork, dairy products, eggs, nuts, beans, tofu and seafood. While eating a protein-rich diet is important, still eat a wide variety of other foods like fruits, vegetables and whole grains.

SUMMARY: Increase your calorie intake daily. Eat 3 meals daily plus a snack or two. Choose nutritious, calorie-dense foods. Focus on protein.

INPUT ARTICLE: Article: Do an online search to find a specialized motorcycle gear store in your area. When you visit the store, an associate will help you choose gear that fits and that meets safety standards. If you buy your gear used or online, you don't have a guarantee that it will protect you. Always wear your gear, especially your helmet. Safety gear includes: A motorcycle helmet Riding boots Gloves Leathers (protective leather clothing) Body armor Get your motorcycle checked regularly to make sure all the parts are functioning properly. Additionally, if your motorcycle starts to make a strange noise or if you have trouble steering, see a mechanic. If you don't, you may have an accident. Other regular maintenance includes: Regularly changing the tires to prevent skidding and sliding Changing the oil whenever needed Rotating the tires if they are out of alignment Many riders are unprepared for any accident scenarios they encounter. If you practice braking quickly, the motions will be second-nature when you need them. First, find an empty parking lot or long, unused road. Practice speeding up and slamming on your brakes. When braking, keep your steering straight and your braking constant. Start at smaller speeds and increase them as you become more comfortable with braking. For example, start by braking at 5 miles an hour, then moving to 10 miles an hour. Some people believe that the best way to stop your motorcycle is to turn it on its side and slide. This is a dangerous, outdated method of stopping.

SUMMARY: Buy motorcycle safety gear. Maintain your motorcycle. Practice braking.

INPUT ARTICLE: Article: Having a conversation about sexual issues can be difficult and awkward, especially if you are both feeling the lack of sexual chemistry in the bedroom. Don't spring the conversation on your partner when you're having dinner at a restaurant or surrounded by friends. Look for a time when you are both alone, in a private space, to bring up the topic. A good time may be when you are both getting ready for bed, or after you have dinner together at home. A big part of strengthening the sexual relationship between you and your spouse is maintaining open and honest communication between you and your spouse. Bringing up the sexual issues in your marriage will show you are trying to make sex a priority in your relationship, instead of an occasional occurrence. Perhaps you have grown distant from your spouse or your spouse has grown distant from you. Regardless, be proactive and get the conversation started. Let your spouse know that you realize it's important to have an intimate connection in a relationship, especially in a marriage. Tell your spouse that you realize you have both been unhappy with your love life and that you want to try to do something about it. If your partner responds with, "Well, I've heard that before", don't take it personally. Instead, ask your partner how you can meet their needs, sexual and otherwise. Discuss what your partner feels is lacking in your sexual relationship and what you feel is lacking, as well. Often, couples with sexual problems also have other emotional issues that have not been worked out and are hovering over the relationship. You could be lacking sexual chemistry due to boredom in the bedroom, a low sex drive (for you or your partner), a negative body image (for you or your partner), exhaustion due to the stresses of life, or a lack of connection mentally and emotionally. Try to work together to identify possible causes of your lack of sexual chemistry. It can be difficult to talk about issues around sex. But as partners, you owe it to each other to be honest and to share any concerns around intimacy and sex. Don't interrupt your partner when your partner is sharing any feelings or concerns. Focus on listening before you respond or speak. Try to get to the root of your issues. Don't be afraid to be specific about your concerns, as this can lead to solutions to address them. If your partner brings up a feeling of boredom in the bedroom, think of ways to spice up your usual sex routine. Maybe your partner is feeling exhausted by their workday, or experiencing a negative image of their body. Discuss possible solutions to these issues, like taking less hours at work, going on a vacation just the two of you, or taking up exercise together.

SUMMARY:
Choose a time when you are both alone and not distracted. Broach the topic of sex in your marriage. Focus on how you can both meet each other's needs. Hear each other out. Ask if there are any specific issues or concerns.