INPUT ARTICLE: Article: Food is divided into 4 groups: vegetables and fruit, grain products, milk and alternatives, and meat and alternatives. Your gender and age will determine exactly how many servings of each group you will need each day. You can see the recommended number of food guide servings per day, per gender and per age group here. Abdominal muscles are mostly impacted by your diet. Remember that a balanced diet full of fruits, vegetables, lean proteins, whole grains and healthy fats is essential to creating a killer stomach. A "serving" differs depending on the food group and the type of food. Examples of 1 serving of fruits or vegetables are: 12 cup (120mL) of juice, 1 cup (240mL) of raw vegetables, or 1 piece of fruit. Examples of 1 serving of grains are: 1 slice of bread, 1/2 a bagel, pita, or tortilla, or 12 cup (120mL) of cooked rice or pasta. Examples of 1 serving of milk products are: 1 cup (240mL) of milk and 34 cup (180mL) of yogurt. Examples of 1 serving of meat products are: 34 cup (180mL) of cooked beans, two eggs, 2 tablespoons (32 grams) of peanut butter, or 12 cup (120mL) of cooked fish, chicken, or other lean meat. Healthy eating includes the recommended daily servings, regardless of the number of calories you're aiming to eat. Which items you select from each food group to meet your daily requirements will differ depending on whether you're trying to maintain your weight, gain weight, or lose weight. Search for an online calorie calculator to determine your caloric needs. If you want to maintain your weight, you need to eat as many calories as you burn every day. If you want to gain weight and build muscle, you need to eat more calories than your body burns every day. If you want to lose weight, you need to eat less calories than your body burns every day. Plan all of your meals in advance so you can ensure you're meeting all your recommended daily servings of all the food groups. Planning ahead also allows you to know exactly what you need to buy at the grocery store, helping you to avoid browsing and buying unhealthy items. If you're trying to lose weight, your planning process could also include calorie calculations for each meal, and each day. When buying grain products, whether at a grocery store or a restaurant, choose the whole grain versions. Many products such as rice, pasta, cereal, and breads come in a whole grain variety. The same concepts work if you're baking. Choose whole wheat or other types of whole grain flour. Most milk and dairy products come in "regular" and "low-fat" versions. Drink skim or 1% milk and try to drink at least 2 cups (470mL) of milk every day. Also consider buying milk that has added vitamin D. Use lower fat cream cheese, sour cream, and cottage cheese. Look for low-fat yogurt, and those made without added sugar. Buy the lean versions, or trim the extra fat from your meat before you cook it. Roast, bake, or poach your meat instead of frying it. Eat at least two servings of fish every week for the healthy fats and consider adding more meat alternatives to your diet, such as beans and tofu.

SUMMARY: Eat the recommended daily servings of each food group every day. Determine what your caloric intake should be per day. Plan your meals in advance to make eating healthy more convenient. Ensure at least half of your grains are whole grains. Consume low-fat versions of dairy products. Eat lean meats and more meat alternatives.

INPUT ARTICLE: Article: You don't want to end friendships with unhealthy eaters, but research shows that people who spend time with healthy eaters, adopt those habits. So try to make plans with people who already have the habits that you want to possess yourself! Exercise increases your appetite, but this doesn't mean that you'll overeat. On the contrary, setting the intention to exercise 3-5 times a week will build your self-control and commitment to good health. Staying rested will enable you to control impulsive eating. Research has shown that getting 8 hours of sleep dramatically decreases impulsive snacking and overeating.

SUMMARY: Spend time with other people who eat healthy food. Exercise regularly to stay in a healthy mindset. Make sure to get at least 8 hours of sleep each night.

INPUT ARTICLE: Article: This type of outline will touch on all the major parts of your speech, making it easier for you to divide it into manageable parts. Use bullet points that describe the main themes of each section of your speech, as well as any smaller themes or points within these sections. For instance, instead of writing "When I was a child, I was attacked by a dog. It was a mean old dog that belonged to my neighbor at the time. Ever since then, I've been afraid of dogs," simply write "dog attack story." Writing your outline this way will prevent you from memorizing the exact words you intend to use in your speech, which would make you sound robotic instead of natural. Your outline should include all major ideas and all major supporting ideas. If you have any special examples or analogies you want to use within your speech, these also warrant bullet points. Each main idea or major supporting detail that was written as a bullet point in your outline should be considered a distinct section. If you have multiple bullet points that are very similar to each other, these can also be lumped together into a single section. For example, if 1 bullet point reads "my semester abroad in China" and the next bullet reads "attending a Chinese school," these can be combined into a single section called "my experiences in China." These sections should logically flow into each other in a comfortable narrative format. Think of them as the different acts in a story you're telling the audience. If you did not write an outline or do not like the way your information is organized into bullet points on the outline, you could opt to divide your speech by paragraph instead of by bullet point. The idea is mostly to assign one major idea to each part. Choose an image that is related to the theme of the speech section, but which is also a little bit odd or off the wall. The more absurd and unique the image is, the easier it will be to recall it later. For instance, if a part of your speech mentions that coconut oil can help hair grow faster, you could imagine something like Rapunzel sitting on top of a tower made of coconuts or living in a room filled with coconuts. Rapunzel emphasizes the idea of long hair, while the coconuts help point out the connection to coconut oil. Pick out areas of your home, such as the kitchen sink, your work desk, or the top of the coffee table, and match these areas to the sections of your speech. They don't necessarily have to be related to the theme of the speech section; each section just needs to be attached to a location. For example, the section of your speech on your experiences abroad can be assigned to your bathroom sink if you like. You can choose another location besides your home if you like, such as your office or the road you drive on to get to work. The location can be near or far; the choice is up to you. Ultimately, though, you should be able to navigate it well enough in your mind to find your way to your various visuals. Alternatively, you could also use the human body as a map. The images can be "tattooed" onto the body in your mind, and as you travel along the body, you will hit the images in order more naturally. With the locations and visualizations set, you need to begin practicing your speech by relying on these visuals for guidance. As you practice, actually imagine yourself traveling from location to location, viewing each image in the order that its corresponding bullet point falls within your speech. Construct narrative links between each mental image. For example, if your visual for the dog attack story was a bandaid and your visual for your experiences in China was a dumpling, imagine yourself putting a bandaid on in the bathroom, then walking into the kitchen to find a dumpling on the counter. You need to have firm links connecting one visualization to the next. If not, you might forget the order your information is supposed to land in.

SUMMARY:
Write an outline of the speech using bullet points instead of sentences. Divide the speech into distinct sections based on your outline. Visualize a mental image for each section of your speech. Assign each of these images a location in your home. Practice linking the visuals together to recall your speech.