Write an article based on this "Warm up by stretching. Build upper body muscles with push ups, pull ups, and chest presses. Strengthen your core with planks. Build leg muscles with lunges and squats. Build your endurance by biking, running, or swimming. Stretch five more minutes at the end of your workout. Eat a post-workout snack."
article: Shoulder strain is a common whitewater rafting injury, and proper stretching will keep you loose. Spend five minutes before every pre-rafting workout stretching your muscles. To keep your shoulders loose, stretch your arms up and then across your body, holding each stretch for 60 seconds. You will need a lot of upper body strength to navigate your way through Class III to V rapids. With push ups, your form is crucial. When down on the ground, set your hands at a distance slightly wider than shoulder-width apart and imagine your body as a straight line. If push-ups are too difficult, do four sets of wall push ups with two-minute rests between sets. Keep this up every other day, with the same form. Once you can do 4 sets of 20 repetitions of wall push ups, you can progress to the inclined floor position. Planks and side planks are common core exercises that help develop muscles that stabilize your body when leaning into your paddle. Plant your hands directly under your shoulders like you're about to do a push-up. Alternatively, place your weight on your elbows and forearms. Ground the toes into the floor, and hold for 20 seconds. As an additional core strengthening exercise, lay on your back and touch each elbow with the opposite knee then straighten each leg. These exercises will strengthen your most powerful paddling base---your legs. When lunging, keep your upper body straight, your shoulders back and relaxed, and your chin up. Step forward with one leg, bringing your hips toward the ground until both knees bend at a 90-degree angle. Hold dumbbells while doing lunges for maximum resistance. For squats, stand with your head facing forward and your feet shoulder-width apart. Sit back and down like you're sitting into an imaginary chair, with your thighs parallel to the floor. Hold for 15 seconds and repeat, doing three sets of ten. You will not be huffing and puffing in the middle of your river trip if you have several weeks of cardio training under your belt. Take an extended bike, run, or swim to build your cardiovascular health. Include sprints, hills, and obstacles. Break it up with some high intensity interval training. Do intense work with intermittent rests using either jump rope, burpees, stationary cycle, elliptical machine, or even boxing to build up your cardiovascular health. This will help you cool down and stay limber. Be sure to stretch your back, arms, hamstrings, and glutes. Make sure to hold each stretch 30 seconds, and breathe deeply. Consuming protein and carbs within 45 min after your workout will help rebuild your body. Choose a ratio of 3 carbs to 1 protein. A protein shake with banana, hummus and pita, or tuna on whole wheat are good examples.

Write an article based on this "Boil the green beans in water. Cool the beans in a bowl of ice water. Place the beans in a large resealable freezer bag. Label the bag with the date and amount. Freeze the beans for 8-10 months. Take them out of the freezer and use them in dishes."
article: Blanching the beans will prevent bacteria from forming and keep them crunchy, rather than soggy or wet. Put 1 gallon (3.8l) of water in a large pot. Bring it to a boil and put the beans in the water in batches. Let small beans boil for 2 minutes. Medium beans can be boiled for 3 minutes, and large beans can be boiled for 4 minutes. Make ice water by putting ice cubes in cold water in a bowl. Put the boiled beans in the ice water to blanch them. After the beans have cooled, take them out of the ice water and pat them dry with a paper towel. Cool the beans for the same amount of time that you boiled them. For example, if you boiled small beans for 2 minutes, cool them for 2 minutes. You may need to add more ice to the ice water to keep it cold. Make sure the beans sit flat in the bag. Seal the top shut, leaving a small space. Then, press down on the bag to remove air in the bag. This will prevent freezer burn and keep the beans fresh. Another option is to use a vacuum sealer to remove air in the bags. Use a permanent marker to note the date you froze the beans and the amount in the bag. You can also write "green beans" on the bag so it is easy for you to identify them when you pull them out of the freezer. They will keep in your freezer as long as they stay sealed in the freezer bag. Try to keep the beans stacked flat in your freezer. You do not need to defrost the beans before you put them in casseroles, soups, or stir frys. Simply remove them from the freezer bag and add them to dishes, allowing them to heat up as you cook them.

Write an article based on this "Follow instructions if your doctor recommends a collar or brace. Sleep on your back to protect your neck and spine. Try sleeping on your side if you find it hard to lie on your back. Place a pillow under your head for support. Use a pillow between or under your legs for added comfort. Keep your arms below your head and neck."
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Your surgeon may have ordered you to wear a neck collar or brace. Follow the surgeon's guidelines for when to wear it. Some people may find it more comfortable to sleep or nap in a recliner, especially when the collar or brace is on. The best sleeping position post-surgery is on your back. Keep your head, neck, and hips aligned as you lie on your back so your body is well supported. Some people find it more comfortable to bend their legs and place their feet flat on the bed when they are lying on their back. Another option is to sleep on one side. Bend your legs when you sleep on your side for added comfort. Do not sleep on your stomach, as this can strain your neck. A sleep position on your back or side is a safer option. Make sure the pillow is not too flat or high, as you do not want your neck to sink below your shoulders or be at an angle up from your shoulders. Check that the pillow keeps your neck in line with your spine, rather than twisted to one side. A pillow made out of foam can give your head and neck more support as you recover. If you are sleeping on your back, slide a pillow or a rolled up towel under your legs to better support your back. If you are sleeping on your side, you can put a pillow between your legs to support your back and chest. If you tend to put your arms under your head or one knee up when you sleep on your side, place a pillow behind your back and hips to prevent rolling out of a side sleeping position. Make sure your arms lay on either side of you or curled below your head and neck. This will ensure your neck and shoulders are not strained while you sleep. You may find placing a heavy blanket over your body when you sleep can help to keep your arms from shifting or moving in the night.