Take a wide mouth canning jar and place two tablespoons of salad dressing in the bottom. Next add hard vegetables like cucumbers, beets, carrots, or peppers. Then add a protein like beans, grilled chicken, or tofu. Top your protein with some nuts or seeds, and then place your salad greens on top. Screw on a lid and enjoy on the go! You can store Mason jar salads in the refrigerator for 4 days. Try making several salads as part of your weekend meal prep and enjoy throughout the week. If you're making salads ahead of time, wait until the day you plan on eating the salad to add the protein and the dressing. You can place the protein directly on top of the greens. You can quickly make a wrap or sandwich that is healthy and portable. Start with a whole grain wrap or bread as your base. Then add a lean protein like tuna or turkey. Top with lettuce, tomato, carrots, and/or cucumber. Add low-fat mayonnaise and/or mustard and enjoy! Make your wrap or sandwich portable by wrapping it in plastic or foil. If you're packing a sandwich to go, you can wait to add the mayonnaise or mustard. Instead, pack it separately in a small plastic container or plastic bag. An easy grab and go choice is a make-ahead salad that includes grains, vegetables, and protein. Try cooking one cup of quinoa and letting it cool. Then chop one tomato, one green pepper, four green onions, two cloves of garlic, and a handful of cilantro. Mix the vegetables with the quinoa. Add one can of drained black beans. Top the salad with four tablespoons of olive oil and three tablespoons of balsamic vinegar. Grain based salads are easy to make in large quantities. You can prepare them on the weekend for easy lunches all week long. Choose a different grain-based salad each week and try a 4-week rotation to mix up your lunch routine. Whole grain pasta can be a great base for a lunch on the go. Try combining whole-wheat penne with chopped zucchini, red peppers, cucumber, and feta cheese. Top it off with balsamic vinegar and olive oil or some low-fat bottled salad dressing, like Greek or Italian.
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One-sentence summary -- Make a Mason jar salad. Put together a healthy sandwich or wrap. Try a grain-based salad. Make a whole grain pasta salad.

Most people begin their ampersand at the baseline, in order to start at the bottom tail of the symbol. On ruled or lined paper, the baseline is the bottom of the two lines that make up the writing area. You should start just a tiny bit to the right of where you want the symbol to go. Bring the pen up the page to form the almost straight line in the middle of the ampersand. Try to give the line a slight curve that leans left. You can make the ampersand more round by letting your pen curve to the left and then back toward the right, if you prefer that look. The ampersand will be about as tall as a capital letter, just under the baseline of the line above. For a curved tail at the bottom of an ampersand, put the pen just above the baseline and bring it down and to the left to reach the baseline. Then, bring the pen back up and to the left to form the diagonal. This will form a small loop at the top by bringing your pencil around to cross the original line. Your pen will cross the diagonal you made, with the intersection of the twon being the bottom of the loop. The ampersand at this point will look like the top half of the number '8' with a smaller top loop. The top loop dives down from the diagonal, curving around to the right to make the large loop at the bottom of the symbol. The bottom of this curved line should swipe against the baseline you started on. Depending on how you choose to draw this 'C' shape, the loop can be wide and angled toward the right, close to the first downstroke and mostly vertical, or some combination of the two. Intersect the diagonal line you started with by bringing the curve up to the line. Make sure you cross the diagonal in the middle of the space between the tip of the bottom tail and the place where the top loop begins, otherwise the ampersand will look lopsided and uneven. As you cross the diagonal, continue to drag your pen up, curving slightly upward if you want a curved tail. This creates the top tail of the ampersand. The end of the 'C' should extend just a little bit above the first upstroke, no more than the length of the bottom tail. You can go further past the diagonal for a more embellished, decorative design. Just a single small stroke perpendicular to the tail will work for the serif. In notes or shorthand, you usually won't need to cross the tail of the ampersand, which extends just past the original diagonal. If you are handwriting a letter or a document others will read, though, you may want to make a serif. This line should be short and just visible enough to provide some definition to the end of the line. The cross of the original 'T' is actually the intersection between the bottom loop and the first upstroke, and not the wide serif some people draw on ampersands.
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One-sentence summary -- Put the point of your pen on the baseline. Drag your pen up and to the left to create a diagonal line. Curve the line around to the right, circling back to cross the diagonal. Swoop the line down and to the left in a large 'C' shape. Connect the bottom of the 'C' above the base of the diagonal line. Extend the bottom of the curved 'C' line slightly past the diagonal. Cross the end of the top tail for a serif look.

Work with an architect to design a scaled design and floor plan for your underground house. This plan should be complete with dimensions, details on the potential materials that will be used, As you design your house you should consider air and water filtration systems, potential light sources, and food storage space. Draw a model of your house to scale using the structural plans that you already created. Now draw in where all the installed appliances will go first, then the furniture, then anything else you would like to include in your plan. Be aware of the following constraints as well: If you are going to be underground for very long periods of time you will need to have your water set up to some sort of renewing water source and you will also need a ton of space to keep the food you have fresh. This means many refrigerators and a reliable power generator. A reliable air circulation and filtration system is also crucial to avoid getting carbon dioxide poisoning or other airborne illnesses. This can be as simple as a ladder with a hatch on the top or even a tunnel leading up and to the outside. The easiest option is buying a staircase. You can buy a staircase online and have it delivered to your house, so it doesn't even need to be part of the construction if you don't want. If you decide to use a ladder you may need to secure the ladder to the wall with metal supports. Buy U-shaped metal supports at a home improvement store and secure these into your wall over the steps of your ladder. This will keep it stable while you are climbing up and down. You can also buy airtight hatches to secure the top of your entrance. Once again it is important to make sure that your hatch is significantly wider and longer than the hole you wish to cover.
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One-sentence summary --
Develop detailed structural plans. Design your house. Include an entrance and exit in your design.