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Informing yourself about the basics of proper nutrition can help you understand what your body needs to be healthy for life. It will also help you identify the best clean foods for your eating plan. You will get proper nutrition if you incorporate clean foods from the five food groups every day. The five food groups are: fruits, vegetables, grains, proteins, and dairy. You need 1-1.5 cups of fruit per day. You can get this from eating whole fruits such as raspberries, blueberries, or strawberries, or from drinking 100% fruit juice. Make sure to vary the fruits you choose so that you get a range of nutrients and don't process them in any way. For example, eating a cup of pure berries is much cleaner than eating berries on top of a cake. You need 2.5-3 cups of vegetables per day. You can get this from eating whole vegetables such as broccoli, carrots, or peppers, or from drinking 100% vegetable juice. Make sure to vary the vegetables you choose so that you get a range of nutrients. Fruits and vegetables are easily incorporated into a variety of dishes including soups and stews, stir fry, or even something as simple as a cup of Greek yogurt with fresh fruit for a dessert. You need between 5-8 ounces of grains per day, of which should be whole grains. You can get grains and whole grains from foods such as brown rice, whole wheat pasta or bread, oatmeal, or cereal. Remember to keep these foods as minimally processed as possible. For example, brown rice and whole wheat bread are far less processed than white rice or bread because the germ hasn't been separated from the rest of the grain. You need 5-6.5 ounces of protein per day. You can get protein from lean meats including beef, pork, or poultry; cooked beans; eggs; peanut butter; or nuts and seeds. You need 2-3 cups, or 12 oz., of dairy per day. You can get dairy from cheese, yogurt, milk, or soymilk. Avoid excessive amounts of sodium in your diet, which is prevalent in mass-processed foods. Look around your kitchen and remove unclean and unnatural items. This will help reinforce your clean eating habits. Half the battle here is removing tempting junk foods from your environment. Your home should be a safe zone full of healthy options. You don't have to throw away every item from your kitchen. Get rid of junk and overly processed food including chips, cookies, candy, and cakes, or pre-made or frozen meals. Consider donating any unused foods to a local food pantry. Once you've had a chance to remove unclean foods from your kitchen, restock it with healthy and clean options. Having nutrient-rich and clean options on hand will help reinforce healthy eating habits and help you avoid unhealthy patterns. You may find that keeping clean foods requires you to food shop more often. If this isn't feasible, consider options such as frozen fruits and vegetables, which are as healthy as fresh food and minimally processed. These can easily be incorporated into any dish such as a stir fry or Greek yogurt. Make sure to stock non-perishable whole grains such as whole wheat pasta, oatmeal, brown rice, so you can make easy, go-to meals in a pinch. Purchase dairy products such as yogurt, milk, or cheese to ensure you get protein and calcium. Buy protein-rich foods such as beans, nuts, and fresh meat. Stock healthy oils such as olive, walnut, and sesame instead of butter or margarine. Keep a variety of herbs and spices on hand to jazz up any meal and offer different flavors depending on what foods you crave. While you may be excited to completely overhaul what you're eating, it's important to gradually make changes to your overall diet. This will help you stick to eating clean for life. Aim to eat clean at every meal, but you can slowly replace processed foods. For example, if you eat white rice with every meal, switch to brown rice and then gradually add more vegetables and less rice. Remember to allow yourself to cheat occasionally so that you stay on track.

summary: Be aware of proper nutrition. Clean out your kitchen. (Re)stock your kitchen. Make changes to your diet gradually.

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Ask a friend or family member to help you lift heavy furniture. If you're cleaning your floor alone, place furniture pads under the legs and slide the furniture out of the room. Roll up any area rugs and remove them, as well. This removes the dust and debris. Make sure your vacuum cleaner doesn't have any rough plastic parts near the bottom or edges. Vacuum cleaners with faulty wheels can scratch floors. If you don't have a good model, use a broom to get rid of the dust and debris. Polyurethaned floors have a hard finish. You can clean them with a small amount of water. On the other hand, shellac or lacquered floors can't have any water on them and may need to be waxed regularly. If your floor has been shellacked or lacquered, you'll have to strip and wax it yearly. You can use denatured alcohol and lacquer thinner to test your floor finish. Test a small area of the floor you normally cover with furniture or a rug. Apply 2-3 drops of the alcohol. After a few seconds, touch the spot with an old cloth. If it feels soft, it's shellac. If the alcohol doesn't soften the finish, apply 2-3 drops of lacquer thinner to a nearby spot. If it softens to the touch, the finish is lacquer. If it feels tacky, it's likely water-based. Mix a few drops of dishwashing liquid with a bucket of water. Wring out the mop until it's damp. Run the mop along the grain. Use smooth strokes. Start at the interior corner and work outward toward a doorway. This motion will keep you from stepping on your wet floors. Wipe up excess liquid if you see standing water. It can cause damage and buckling in your floors. Use a clean dry rag or towel. Make sure the surface is completely dry. Never mop floors that have been waxed. Clean them by vacuuming and sweeping. Get on your hands and knees to buff with a microfiber cloth. If you prefer to stand, use a dry microfiber mop. Move in a circular motion until it shines. You could also rent a buffing machine if you prefer. Move the machine in the direction of the wood grain.

summary: Remove furniture and rugs. Vacuum your floors. Find out the finish of your floor. Mop polyurethaned floors. Buff the floor.

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Place the tiles so that their sides are touching and they are facing up. Use a flat surface that is easy to slide the tiles around on. If you are playing with other people, then you should make sure that it will be easy to pass the tiles to each player. Turn on the game tiles by pressing the button on the bottom of each tile. To power down the tiles, you just hold the power button until the screen goes blank. The tiles will automatically shut off after 3 minutes of no activity. There are three game options in Scrabble Flash. After you power up the tiles, you will see the numbers 1, 2, and 3 on three different tiles. Select the game that you want to play by pressing the button at the bottom of that tile. Game 1: Scrabble Flash is a solo game that allows you to play 3, 4, or 5 letter words. Game 2: Scrabble Five-Letter Flash is a solo game that only lets you play 5 letter words. Game 3: Scrabble Pass Flash is a multi-player game that only lets you play 5 letter words.
summary: Set up your Scrabble Flash tiles. Power up the tiles. Choose your game.