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{ "section_name": [ "Saving Money", "Choosing Food Items", "Finding Food" ], "document": [ "reate a food budget. If there's one thing other than rent that absolutely has to come out of your monthly paychecks, it's food. You have to eat, ergo, you have buy food, and buying affordably and responsibly at the grocery store, market, supermarket, green grocers, bakers or other food sellers, needs to be a priority in your budget, especially if you've got a sizable family. If you want to start a budget, but aren't sure how to estimate your food costs, start saving all your receipts now. Shop normally for a month, but keep track of your receipts, or keep your total bills tallied on your phone. Add it all up at the end of the month and figure out what percentage of the money you make every month that represents. Look over your receipts and identify two categories of items: essentials and extras. Essentials should be things like fresh vegetables, fresh fruits, milk, rice, pasta, eggs, and lean meats–ingredients used to make meals. Extras are things like snack crackers, chips, sweets, and other snacking goods. If you're spending too much money on food every month, tighten up on the extras. Learn to look at the \"per unit\" price on each item before you buy it, to save as many pennies as possible. This is usually listed on the label on the rack at the store, just under the big price. This tells you how much each \"unit\" of the item is worth. For example, you might compare two jars of tomato sauce, which look to be basically the same shape. If one is $3.99 and the other is $4.25, it may seem obvious that you're getting the deal with the cheaper jar. But wait, the more expensive jar is 15 oz. and the less expensive is only 12. Which is the better deal? The price-per-ounce should be included on the label. That's the unit price. The lower number is the better deal. Don’t overbuy. It’s easy to waste a lot of money a few dollars at a time. A whole gallon of milk that goes sour before you can drink it all. A pound of bacon left out on the counter to spoil. Three kinds of bread all for one week when you’ll be home alone. Look for the best deal, but don't buy more than you'll be able to use before heading back to the store. The place to go big and save money is in buying items that won't spoil or go bad in bulk. This means you won't have to go back to the store or re-buy these items in smaller portions for quite some time. It's a great way to save money. Rice and pasta are great bulk items. If you go through a lot of rice, buy 10 pounds at a time. you might have to spend what seems like a lot, but if the per-unit price is low, and you won't have to buy rice again for six months, it's worth it. Dried beans, oatmeal, and cheap canned goods are also excellent ways to buy in bulk and save food for rainy days. If you're running a little lean some month, a big batch of oatmeal, or beans and rice for dinner can be a great way of stretching a buck. Those are some of the cheapest meals you can make. While it might seem like it makes more cost sense to buy a single frozen lasagna instead of buying noodles, sauce, cheese, and the other ingredients necessary to make one, the per-unit price and the actual cost of the food you’re getting is much higher with frozen meals. Learn to cook and make your own dinners rather than buying the packaged variety if you are able and this is practical for you. Health-wise, the sodium content and the preservatives added to frozen meals make them less healthy for your family than when you make it yourself. You can control the ingredients, making it tastier and healthier. Whatever store you're visiting, check the bargain shelf. All stores have them, from Walmart to Target to the supplement store that smells like patchouli. Look for an area of the store with marked down or over-market stock that you can get on the cheap. This is an especially great place to get sauces, canned goods, and other foods. Lots of people are scared to buy \"out of date\" products. Dates are often placed arbitrarily, and getting people to think they need to use a product \"before it goes bad\" is a way of getting people to buy more stuff and spend more money. If an item says, \"Best by\" that means it won't go bad for a long time past that date, if at all. Many stores will have coupon inserts available in local papers and at the front door of the store when you head inside. These are good ways of checking out the deals and the discounts on produce and other items, and can be a great way to save money. Coupons can also be used to get people hooked on stuff. Don't buy two boxes of chocolate peanut butter cups just because it was on sale. Buy food you're already shopping for. . If you're struggling to pay for food regularly there may help. Applying for Federal food assistance and getting financial aid for purchasing food is an important step to take, as long as you meet the criteria. Look for a charity food bank near you. Commonly called \"food stamps\" or \"EBT,\" different regions in different countries handle food assistance in different ways, most often with an electronic debit card that includes a certain amount of money per month that can go toward food. Learn more about assistance in your area by clicking here.", "Before you head out, it's usually smart to think through what it is you're going to buy and make up a list. When you're at home, you'll have easy access to cookbooks and other resources that will let you find out for sure what it is you need to make spaghetti carbonara, or chicken sandwiches, without wandering around the aisles aimlessly and trying to figure out what to make for dinner, buy for an eight week camping expedition, cater for guests, re-stock your pantry or whatever else. Write out each meal you want to cook for the period you are shopping food, if applicable. Separate your shopping lists by ingredients. Try to plan it out so might be able to re-use certain ingredients. If you need garlic and tomatoes for pasta on Monday, think of other tomato-based dishes you might be able to make later in the week. Making a list helps to keep food shopping a lot more manageable, especially if you're shopping for your family. If you've got a big group to buy for, go around and ask everyone if they have any requests so you can be sure you'll get everything. If you're not sure what to you will need, head to the market and see what looks good. Buy a variety of fresh ingredients and take them home and find out how to cook them later. This is the chef's way of doing things. Ensure you don't overstock on items that will perish before you can use them. Don’t come home from the store, butcher, delicatessen, market or other food vendor with three packages of bacon, bread and a fennel bulb, unless those are the foods you need to buy. Aim for a variety of fresh fruits and vegetables, starches, quick snacks and meal ingredients to make your food shopping trip the most efficient possible. Try to get in the habit of buying things you'll be able to use more than once where practicable. Buying pasta could make for a great hot dish one night and cold pasta salad when mixed with greens the next day. Hot Pockets don't have the same advantage, because they’re the same every time. You don't want to end up with a bunch of green rocks when you thought you were getting avocados unless you plan on using them in a couple of weeks time. Pick up produce and learn to identify fruits and vegetables that are at their peak of ripeness to make the right choices. Smell fruits and feel for the firmness of vegetables when shopping for these foods. Lots of people are intimidated by selecting produce, thinking there's some big secret. There isn't. It should look and smell like you want to eat it. If it smells like nothing, it'll probably be bland and need some time to ripen. Look for any signs of discoloration or spottiness. If vegetables look slightly spotty or feel very soft at the store, they'll probably turn before tomorrow rolls around. Unless you're going to eat something right away, buy slightly under-ripe produce. Pick up fruits and vegetables, and don't be afraid to feel them. Dig around the bin. You want most fruits like melons, lemons, and other produce to feel heavier than it looks, which is a sign of ripeness. . If you're a meat eater, buying fresh meat can be surprisingly challenging. The wall of cuts at most meat store or butcher is enormous and looks complicated. Whether you're looking for poultry, beef, or pork, spend some time looking for the best value and the highest quality. Make the freshness your first consideration. Only buy meat that you can inspect yourself. If you can't see through the packaging, don't buy it. Look for any grayness or discoloration on poultry, beef, and pork. Check the use-by date, but use your own common sense and judgment more than the stamp that the store put on it. It's usually best to buy big, when it comes to meat, but only if you'll be able to use it. It's a lot more cost-effective, for example, to buy a roasting chicken and learn to break it down yourself, than to buy boneless and skinless breasts. Buy what you need, as basic as it comes. If you have questions, talk to someone. If you're shopping at a grocery store full of employees who don't know their products, consider going elsewhere. Smaller more independent and local butchers will know their meat intimately. They're the ones to buy from. A common source of confusion at the grocery store or supermarkets comes from understanding what exactly organic produce and meat is and what it means. It's almost always more expensive, but learning the ways in which it differs from \"normal\" produce will help you to make informed decisions. To obtain an organic certification, food producers, farmers, and livestock must have a federal inspection performed, in which the soil is tested for the presence of pesticides. There can have been no pesticides used on land certified organic for seven years in the United States. Meat, eggs, and other animal products that are certified organic must have been fed feed certified organic. \"Natural\" is not the same thing as \"organic.\" If food is labeled \"pesticide free\" or \"hormone free,\" it means probably that the farm or the company hasn't received it's organic certification yet, because it's an expensive and time-intensive process. It doesn't mean the food is worse, it just means it hasn't been certified. Organic produce is usually more expensive because there is a lower yield of crops, because pesticides cannot be used. While an organic apple isn't technically \"better for you\" than a regular apple, nutritionally, sustainably-grown produce that's organically certified is better for the environment. Long term studies about the effect of pesticide residue on health are inconclusive. If you're going to buy any pre-prepared or packaged foods, it's a good idea to look at the list of ingredients on the back of the package. It's a good idea to get in the habit of checking out what it is you're actually eating, to learn more about nutrition and the food you buy. Keep an eye out for preservatives and other additives that you don't recognize if this matters to you. A good rule of thumb is that if there are more complicated chemistry words that end in \"-ate\" or \"-ide\" than there are recognizable foods, it's better to buy something a little simpler. The next time you're at the store, compare a jar of \"natural\" peanut butter and a jar of \"reduced fat\" peanut butter. Natural peanut butter usually includes a pair of ingredients: peanuts and salt. Reduced fat peanut butter has a whole host of added oils and additives, to replace the flavor leached out when the peanut oil was extracted. Which is \"better?\" Learn to read food labels and you'll be able to make more informed choices about what you buy. Counting the calories and the calories from fat in each serving is important. When you look at the back of a candy bar, it might say \"250 calories,\" which doesn't sound all that bad. When you notice, though, that the serving size is \"half the bar,\" you've got to double all the numbers to find out what you're really getting. Some foods labeled “low fat” or “reduced fat” are the same basic products, but the manufacturers have toyed with the serving size and fiddled with the numbers to make the product look healthier. It’s not.", "If you need to stock up on food, food vendors are the places to go. There are lots of different styles and specialty stores, and some may be more appropriate for you, given what it is you're looking for. You probably shouldn't go looking for sushi-grade salmon at Walmart, and you probably shouldn't expect to find super-cheap saltines at the Natural Food Co-Op. Learn what different places specialize in and shop for different foods at the right place. Chain groceries and box stores like Safeway, Kroger, Sainsbury's, and Woolworth's, Tesco, New World, etc specialize in affordable perishable and nonperishable food. Box stores like Walmart, Meijer, Target, and other chains also have grocery sections that are expansive and usually cheap. These are good places to visit for name-brand goods and find deals. Natural groceries and specialty vendors may be the best place to visit for local produce, fresh vegetables, and raw ingredients, but they tend to be more expensive than chain stores. You're paying for quality. Food cooperatives are common in some places, allowing you to buy in to a partial ownership of the store and decide what should be stocked. If required, check out bulk suppliers - these used to be called Cash and Carry. You may need to buy a membership card, but you could save money if you need to buy food in bulk. Corner stores, convenience stores, dairies and local shops are good places for prepared food, snacks, and alcohol, but not great places to find fresh vegetables or fruits unless you have no other option. Grocery outlets supply overstocked off-brand food that can be purchased for much cheaper than at regular grocery stores. Amelia's and ALDI are common examples of this, offering a somewhat limited variety of fresh and non-perishable foods for much cheaper than at the bigger stores. You don't have the same variety, so it's not the place to go looking for super-specific ingredients, but it's a good place to find staples, like cooking oil, sugar, or vinegar. It's also a good place for things like snack crackers, bread, and other off-brand goods. By far where practical, the best place to find quality produce where you live is to find out about local farmers' markets. Typically held on weekends, farmers' markets combine a festival-like atmosphere with outdoor stalls and extremely fresh produce. Depending on the climate, this might only happen during the harvest season, but some markets go year-round in certain climates. These are excellent places to get fresh fruits, organic vegetables, and local meat raised in a humane way. Markets also give you a chance to see and interact with the people who grow, prepare, and sell your food. It's a lot more personal than buying cookies at the corner store. Markets are also a good place to find out about Community Supported Agriculture (CSA) in your area, if applicable. Many booths may offer CSA packages, which allow you to buy into the farm, essentially paying an up-front or a monthly price for a package of fresh vegetables that you can pick up or have delivered. Like anything, it's also possible to buy certain specialty ingredients online and have it delivered. This can be an excellent choice if you live somewhere very remote and struggle to find access to certain ingredients or fresh supplies in your area. Everything from organic gummy bears to bulk bags of caraway seeds and jasmine rice can be had for decent prices online. Coffee co-ops are very popular online options, letting you buy in and \"subscribe\" to a coffee club that will deliver high-quality whole beans directly to your door. If you're a coffee-food eater, it's a no-brainer. Citrus delivery doesn't have to be reserved for Christmas-time. Since citrus can only grow in limited climates, having high-quality oranges, grapefruits, lemons and limes delivered straight to your door is another great option if this happens where you live. Increasingly, stores are charging for the use of plastic or paper bags, making it much more cost-effective to buy one and take it with you when food shopping. It's also cutting down a lot on waste to get rid of those 20 useless plastic bags that come home with you every time you head to the store. Invest in five or six good quality tote-bags and keep them in your car, or near the front door so you'll remember them when you head to the store. o to a restaurant. Sometimes, you just don't feel like cooking. While it's usually more cost-effective to cook meals at home and get more bang for your buck, if you're solo it can be a whole lot easier buy food buy going out for a sandwich than to buy a bunch of ingredients to cook at home. One always-easy way of buying food is to buy it already made at the restaurant." ], "summary": [ ". Find out the \"per unit\" price of each item. Buy non-perishable items in bulk. Avoid frozen meals unless this is a food you need. Look for specialty deals and discounts at the store. Look for coupons if practical. Consider applying for food assistance", "List what food you need to buy before you go to the store, market, shop or restaurant. Buy a variety of foods. Check the ripeness of produce. Buy fresh meat Learn the difference between certified-organic products and regular products if this matters to you. Look at the ingredients in packaged foods. Pay attention to serving sizes.", "Find a food vendor close to you where practical. Look for grocery outlets in your area. Look for local farmers’ markets. Buy specialty food items online. Take bags with you to the store, market or shop. ." ] }

{ "section_name": [ "Offset Bend", "Three Point Saddle Bend", "90º Stub Up Bend", "Back to Back Bend" ], "document": [ "An offset bend requires you to bend the conduit in two places at opposite angles, usually between 10 and 45 degrees. Use this to shift the conduit to avoid an obstacle or change elevation, the continue in its original direction. Measure the distance between the two parallel locations where the conduit will run before and after the bend. Measure at right angles, not along the bend. Always measure between two identical positions on the conduit (base-to-base, center-to-center, or top-to-top). Do not rely on the nominal diameter of your conduit, which is slightly smaller than its actual size. As a general rule, the shorter the offset distance, the smaller the angle. An offset of a few inches can use a 10º or 22.5º angle, but an offset of several feet may call for 30º or 45º. Smaller angles will \"use up\" less of your conduit, but may be more difficult to bend precisely. If your conduit layout requires precise measurements, calculate the amount of shrinkage, or additional length required for the bend: A 10º angle uses an additional 1/16\" of length per inch of offset depth. A 22.5º angle uses 3/16\" per inch of offset depth. A 30º angle uses ¼\" per inch. A 45º angle uses ⅜\" per inch. A 60º angle uses ½\" per inch. To find the total shrinkage, multiply the offset depth in inches by the shrinkage value above. Find the total shrinkage using the instructions in the previous step. Add this number to the distance from the end of your conduit to the obstacle. Mark the conduit at this length. Here's an example for a conduit you plan to bend at a 30º angle to overcome a 10\" step: The shrinkage for a 30º angle is ¼ inch per inch of rise. (See previous step.) Multiply ¼ by 10 inches of rise: ¼ x 10\" = 2.5 inches. This is the total shrinkage. Let's say the conduit will run from an electrical box 40 inches from the step. Add this distance to the shrinkage: 40 inches + 2.5 inches = 42.5 inches. Measure 42.5 inches from the end of the conduit and mark it with a marker or pencil. Each angle has its own offset multiplier, listed below this step. Multiply this value by the offset depth to get the length between your two bends. For a 10º angle, multiply the offset depth by 5.8. For a 22.5º angle, multiply offset depth by 2.6. For a 30º angle, multiply by 2. For a 45º angle, multiply by 1.4. For a 60º angle, multiply by 1.2. Some benders list the offset multipliers on one side of the head, directly opposite the corresponding angles on the other side. These may not match the numbers above perfectly due to rounding. Place the tape measure against the first mark you made, for the far bend. Measure back toward the end of the conduit, until you get to the length you calculated. Mark the conduit at this spot, the position of the near bend. Follow this example if you're having trouble with this step: Return to the earlier example of a 30º angle up a 10\" rise. A 30º has an offset multiplier of exactly 2. Multiply the offset depth (10\") by 2 to get 20\". Place the tape measure against your first mark, 42.5\" from the end (calculated in the steps above). Measure 20\" toward the end of the conduit and make another mark. This is the position of the other bend. Place the conduit on the floor. Line up the arrow on your bender with the mark farthest from the end you measured from. (This is the first mark you made.) Slot the bender onto the conduit, and apply steady foot pressure to bend the conduit. Watch the degree mark on the side of your bender that matches the angle you chose. Continue bending until this mark touches the horizontal portion of the conduit. Position the bender so the foot pedal is between the two marks. For example, if you plan to bend at a 30º angle, bend until the 30º mark touches the edge of the conduit. You can use any mark on your bender instead of the arrow, as long as you use the same mark to create the second bend. A different mark may be more convenient for bends near the end of the conduit. To prepare for the second bend, leave the bender attached to the conduit. Pick up the bender and place the handle end on the floor, leaning it against your leg to keep it stable. Slide the bender back toward you until the arrow lines up with the second mark on your conduit. Without taking it out of the bender, rotate the conduit exactly 180º. Sight along the conduit to make sure the bent end lies along exactly the same plane as your bender. If the bend is sticking out to one side, your conduit will not lie flat. You may lean the bent end down against the ground to support it. Brace the bender handle against your foot and leg. Confirm the arrow on the head still lines up with the mark you made. Grip close to the bender head and pull slowly down until the conduit touches the desired angle mark on the bender. The farther away you hold the conduit, the less accurate the bend will be. Grip as close to the mark as you can without making the task unreasonably difficult.", "A three-point saddle bend raises the conduit in a triangle to clear a narrow obstacle. This requires calculations and techniques described above in the offset bend method. The three-point saddle includes one bend to lift the conduit off the floor, a second bend to bend it down over the obstacle, and a third bend to make the conduit level with the floor again. Calculate the position of the center bend as though it were an offset. For example, conduct these calculations for a 30º–60º–30º saddle, the easiest setup to memorize: A 30º creates ¼\" shrinkage for each inch of rise. Multiply ¼\" by the height of the obstacles in inches to find the total shrinkage. Measure the distance from the desired position of the conduit end to the center of the obstacle. Add these two values together. Measure this length from the end of the conduit and mark it. Note: Many benders only have a teardrop mark to show the position of a 45º saddle bend. In this case, a 22.5º–45º–22.5º saddle is the easiest type to bend. Calculate the distance between bends as you would an offset. Measure this distance twice, starting from the center mark and measuring in both directions. For example, since a 30º angle has an offset multiplier of 2, a 3\" high obstacle requires bends 2 x 3\" = 6\" apart. Draw a mark 6\" to the left of the center mark, and another mark 6\" to the right of the center. Instead of calculating this by hand, you can look up a Three-Point Saddle chart online to give you these values. Most benders have a teardrop mark used for the center of a 22.5º–45º–22.5º saddle. Others may have three notches or marks along the rim, next to a \"center bend\" mark that looks like a semicircle with an arrow at the center. These three notches correspond to 30º, 45º, and 60º angles. Line up the appropriate mark with the center mark on your conduit, and bend until the conduit touches the correct angle mark on your bender. Turn the conduit over and brace the handle against your foot, as you would to finish an offset bend. Rotate the conduit exactly 180º in the bender so your bend is in the correct direction. Line up the arrow mark on your bender with one of the marks on your conduit, and bend to exactly ½ the angle of the center saddle bend. Repeat for the third bend of the saddle.", "Make sure your bender is designed for EMT conduit of the size you are using. Even a universal bender may require attaching a shoe and/or follow bar designed for EMT. This article focuses on hand benders. If you are using a hydraulic or power bender (recommended for conduit with a nominal size over 2 inches), find instructions for your specific bender model. Hickey benders tend to crush or kink EMT conduit. Use a bender with a curved track for the conduit to slot into. A stub up bend is a 90º bend near the end of the conduit. Measure the distance on the wall from the end of the conduit to the position of the bend. The radius of the bend will add extra length to the bent end of your conduit. Take this into account by subtracting a certain amount from your measurement: If you are using ½\" EMT conduit, subtract 5\" (12.7 cm). ¾\" conduit: subtract 6\" (15.2 cm). 1\" conduit: subtract 8\" (20.3 cm. 1¼\" conduit: subtract 11\" (27.9 cm). Place your conduit on the floor. Measure from the end of the conduit to the new length you calculated, and mark the conduit at this point. Line the arrow symbol on your bender up so it points to this mark. Slot your bender onto the conduit. Make sure the bender handle is angled toward the end you measured from. If your bender does not have an arrow symbol, you may need to find the instructions for your Your foot should provide most if not all of the pressure. Without pulling, use one hand to steady the handle on your bender, and the other to steady the conduit end once it rises within reach. Apply firm, constant foot pressure, as a pause could create a kink in your conduit. Bend until the end of the conduit is vertical, or very slightly past vertical. If your conduit is 1¼\" or larger, you may need an assistant to operate the handle. Attach a level to the vertical length of conduit. If necessary, make small adjustments to the bend until the bubble of the level is centered. The conduit will flex back slightly after you remove the bender, so bending slightly too far will provide the best results.", "\"Back to back\" refers to a distance from the back of one 90º bend to the back of the other. In other words, this is the distance between the two parallel lines of a U bend, measuring from the outside edges. To create the first bend of the U, follow the instructions above for a stub up bend. Measure the distance the two bends need to fit between, such as the distance between two parallel walls. Place the bent stub end of the conduit against a wall. Measure from this wall along your conduit, to the desired length. Mark the conduit at this length using a permanent marker or pencil. Unlike the placement for the stub bend, the bender's handle should be pointed away from end you measured from. For bends like this, line the star symbol on your bender head up with the mark. If your bender does not have a star symbol, refer to your bender's instructions. If the distance between the bends is too short for your bender, use the stub up system instead. In other words, turn your bender the other way, subtract the take-up distance described in the stub-up section, and line the conduit up with the arrow mark instead. Place the length of conduit you measured flat on the floor. Apply firm pressure on the foot pedal until the conduit bends to a 90º angle. Checking this angle with a level is highly recommended, since it's important that the two bends of the U are parallel." ], "summary": [ "Use offset bends to shift the position of the conduit. Measure the depth of the offset. Choose an angle for the bend. Find the position of the far bend. Use the offset multiplier to find the distance between the two bends. Mark the position of the near bend. Bend the far bend using the stub up system. Flip the conduit and bender upside down. Roll the conduit 180º. Create the second bend by hand.", "Familiarize yourself with other bends. Mark the position of the center bend. Mark the positions of the two other bends. Bend the center. Complete the saddle bend.", "Select the correct bender. Measure the desired length of the stub. Subtract the take-up height. Line the arrow mark on your bender to this measurement. Press down on the foot pedal to bend the conduit. Confirm the bend with a spirit level (recommended).", "Make a stub up bend. Measure the distance the conduit needs to fit between. Mark this distance on your conduit. Line the star symbol on the bender to this mark. Bend the conduit." ] }

{ "section_name": [ "Finding Other Things to Do", "Getting on your Parents' Good Side", "Showing More Responsibility", "Responding to Friends" ], "document": [ "By grounding you, your parents want you to know that your behavior is not acceptable. Take responsibility for how you acted and apologize for this behavior. Write a sincere letter that explains your actions and apologizes for disappointing your parents. Include what you have learned from the situation, and how you would act differently the next time. Take this time to catch up on homework or to get ahead with school assignments. Don't treat being grounded as a step backward. Instead, keep moving forward by completing tasks that you might not have enough time to do. Reading is an enjoyable and relaxing activity, and most parents love to see their kids bury their noses in a book. Use this time to learn something new or read an old favorite. Now is a good time to work on that model or sewing project. Having some dedicated time when you would normally be with friends can give you a little peace of mind to concentrate on a creative project. You can even use these projects as gifts for family or friends. You might feel that your parents are being unfair by grounding you. Writing your feelings in a journal can be a good outlet for your feelings. You can keep your journal private and write whatever you want in it. Tear up the pages after writing if you want. You can also write a short story or do some other creative writing like poetry or a graphic novel. See if you can go for a run or a bike ride. Ask if your parent wants to come along with you. Exercise can be a great way to blow off steam. It can also be a great way to bond with your parent, especially when you're not getting along. You might be used to texting or emailing someone, but writing a letter with a pen and paper is a sincere gesture that will be appreciated. Use this time to write to a grandparent or favorite cousin. You might find that your letter writing can nurture a relationship in a new and unexpected way. Although you may be restricted from doing the things you normally like to do, use this time to have fun, no matter what you're doing. Find some enjoyment in exploring other interests that you normally don't have time for.", "Admit when you have made mistakes and accept the punishment that you have received for doing so. Don't whine about how unfair things are for you. Taking responsibility for the things that you do are part of growing up. Don't talk back to them or make comments under your breath. Above all, don't start yelling and name-calling. Demonstrate how you can be calm and respectful. Your parents want to see a good attitude from you. It can be hard to do this when you're grounded, but you will find that there will be times throughout your life when you need to control your temper and be respectful, even when you don't feel like it. Use this as a chance to prove your maturity to your parents. Your parents might tell you to do extra chores along with your regular chores. Do these without grumbling or whining about them. Tell your parents when you have finished a chore so they can check your work. If you see something that needs to be done, do these without being told to do them. If you see fingerprints on the front window, then get some glass cleaner and a paper towel, and go to work cleaning the window. Some chores can be a good way to get out of the house for a few minutes. Offering to walk the dog or taking your little sister to the park might give you a chance to get some fresh air and a change of scenery. Ask to have a calm, sit-down conversation with your parents so that you can talk about why you were grounded. Make sure you are not just focusing on your opinions. The key here is that both sides listen to each other. Don't get defensive or start name-calling or yelling. Remain calm and respectful. The goal here is to demonstrate that you understand their perspective and reasoning for grounding you.", "If you want to do more activities, you can try to strike a deal with your parents. Tell them that you will do something and ask if they might offer you something in return. Offer to do the activity or chore anyway. Even if your parents don't agree to give you something in return, you can earn some credit with them that you can perhaps cash in later. If you've been grounded for something, don't do it again. Show your parents that you learned your lesson and that you've grown from the experience. Go the extra step of avoiding past mistakes by doing the opposite. For example, if you were grounded because you were out past your curfew, make sure that you arrive home before your curfew for the first month after you're finished with your punishment. If you got caught smoking, sign up for a cancer awareness 5K run. Show respect to your parents by being considerate, aware and responsible. If you would like to be able to do more things, you can offer to pay for them. If you have a part time job – even babysitting or dog-walking – you can demonstrate that you can handle more responsibility. Your parents will be impressed by your initiative and maturity, so long as you keep the job. Responsible people are able to compromise and they don't throw a fit when they don't get their way. Be content with what you've got and be prepared to give a little to get a little.", "You don't have to tell your friends all the details about why you're grounded. This is, after all, between you and your parents. You can give your friends a generic reason to explain why you can't go to a movie or why you're not texting back. You can say something as simple as, “We had a misunderstanding.” You can be honest with friends about why you're grounded, but don't use this as a time to gripe too much about your parents. Talk about how good it has been to get some “me” time. Talk about being grounded in a positive way by telling your friends that you got to do enjoyable solo activities that you don't normally have time for. Your friends may have done something fun without you, but this won't be your only chance to do something fun. Make plans to do a similar activity. Be sure to get your parents' permission for this activity. Some friends may try to encourage you to sneak out or use the phone when you're not allowed. Don't give in to this type of peer pressure. Good friends will help you respect the rules so that you can finish your punishment and regain your parents' trust." ], "summary": [ "Write an apology letter to your parents. Do your homework. Read a book. Complete a project. Write in a journal. Get some exercise. Write a letter to a family member. Try to have fun.", "Take responsibility for your actions. Speak respectfully to your parents. Do chores without complaining. Do extra chores without being asked. Communicate with your parents.", "Negotiate with your parents. Don't repeat your mistakes. Do the opposite of what got you grounded. Get a part time job. Be ready to compromise.", "Give a generic reason for being grounded. Put a positive spin on your grounding. Try not to get envious. Don't break the rules." ] }

{ "section_name": [ "Removing Old Spark Plugs", "Installing New Plugs" ], "document": [ "When you open the hood or bonnet of your car, you should see a bundle of 4-8 wires leading to different points on the engine compartment. The spark plugs are located at the engine end of these wires, under the plug covers that attach them. On a 4-cylinder engine, spark plugs will be located on the top or side of the engine in a row. On an inline 6-cylinder, they are located on the top or side of the engine head. On V6 and V8-cylinder engines, plugs should be separated evenly on each side of the engine. Some cars have engine covers you'll have to remove to see the spark plug wires, tracing them back to find the plugs themselves. You should always check your owner's manual and look up where your spark plugs are, how many you have, the correct \"gap\" and the size socket needed to remove them. You should also number the corresponding leads to the cylinder so as not to confuse which lead goes where when replacing with new plugs. At this point, it is good practice to inspect the leads for any damage or cracks as replacement leads may also be required. If you've been running the car for a while, the plugs and the entire engine and exhaust system manifold can get extremely hot. Only remove them when the engine is cool enough to touch. In the mean time, assemble your tools while you wait for your engine to cool. To change your spark plugs, you'll need: A ratchet socket drive wrench An extension bar Spark plug socket, usually included in most ratchet socket sets A spark gap gauge or feeler gauge, available at any auto parts store This number should be a specific measurement anywhere between .028-.060 inch, with a bit of wiggle room depending on your particular set of plugs and your car. These days, most plugs come preset according to the model number of the plug and their application, but it is wise to double check. Refer to your owner's manual to find out the optimum distance for your spark plug gap and use a gap checker or feeler gauge to check the distance. If the distance of the spark plug gap is higher than it should be, but the plug is still of a relatively high quality and is an adjustable-gap plug, you can either try to change the gap by gently tapping the plug on a wooden surface with the gauge in between the plug gap until the desired measure is set at the correct measurement, or you can simply buy new plugs. It's usually recommended that you replace the plugs after every 20,000 Km or 12,000 miles or as indicated in your vehicle owners manual. Spark plugs are not overly expensive, and it's a good idea to replace them at regular intervals for trouble free motoring and a proper spark. If you're going to start changing your own plugs, invest in proper tools and equipment, such as a fine gap checker. It's basically a metal ring you can use to see if the electrodes are close enough to fire properly. Feeler gauges are even more precise and give a wider range of applications. The same goes for parts: aways buy quality and or genuine parts, it is worth a few dollars more for peace of mind and reliability.", "You can either consult your owner's manual or the booklet at the auto parts store that corresponds to your particular make and model and year of manufacture. There are literally hundreds of different combinations of spark plugs and measurements, ranging in price from less than two dollars to 15 dollars, made of platinum, yttrium and iridium, etc. Plugs made of precious metals (such as iridium and platinum) are typically more expensive than lesser metals (like copper) and the coatings resist wear much better. If you are unsure, talk to your auto parts dealer for advice or refer to you local car dealer's spare parts department for original equipment plugs. A good rule of the thumb is to get the same plugs you have in the car currently. Never downgrade to a less expensive plug and don't think too hard about fixing something that works already. The manufacturer installed those plugs for a very good reason, so simplify the process and get the same ones when possible, provided they were the correct ones fitted! Check you manual or with your local dealer. You can typically buy fixed gap or adjustable gap spark plugs, so it's up to you if you want to check your plugs regularly and make minute adjustments. If you do, get adjustable plugs. Above all, you need to make sure the gap measurement is the correct measurement for your car. If you check it yourself, you'll know for sure. Remove it from the package and do a quick check to verify the measurement." ], "summary": [ "Locate the spark plugs in your car (refer to owners manual). Let the engine cool before removing your spark plugs. Measure the gap of the spark plug.", "Get the correct replacement plugs." ] }

{ "section_name": [ "Commuter Series", "Original Defender (iPad)", "Symmetry Series", "Troubleshooting Other Models", "Defender Series" ], "document": [ "You'll have the easiest time removing the plastic part of the case if you work from the top of the device. You may have to lift a bit to get the plastic over any Power buttons. When you lift the plastic top off, the rest of the case should come off easily. Starting from the corner is the easiest way to begin removing the rubber. The seal will be tight, so you'll need to push with some force. Work your way around the case to remove the rubber. Be careful with the ports, as the rubber port covers can tear easily.", "You can remove the cover by pulling any of the four corner tabs. Push the rubber shell off of one of the corners, then continue your way around the device until you've completely removed it. Be careful when removing the shell from ports on the iPad, as the rubber covers can be easy to tear. You'll be removing the panels from the back of the case. This panel will slide off about an inch below the Apple logo. This circle is the latch that keeps the two pieces of the case together. The case is split into two halves, and pulling the circle up releases the top half, allowing you to remove it. You can now pull the iPad out of the bottom half of the case. Connect the two halves if you want to store them.", "The Symmetry series is one of Otterbox's simplest cases: a flexible silicone enclosure for your phone. The seal is tight, so you'll have the best luck starting from a corner and pushing the case off the edge. Otterbox recommends starting at the top edge. Wedge the card under an edge of the flexible case. Lever it back and forth to pry the case away from the device enough to grasp it with your finger. Once you have a corner off, you can work your way around the edge of the case to remove it. Be careful with the port covers so that they don't get torn.", "Waterproof cases form an airtight seal around your device. A change in altitude or temperature can cause a pressure change that makes removal much more difficult. If this happens, equalize pressure by inserting a coin into the gap next to the latch on front of the case, then twisting the coin. Large models have a \"purge knob\" on the front of the case instead, which you can turn to open and equalize pressure. Tighten the purge knob before using the case again. The case is not waterproof while the knob is open. Some Otterbox cases, such as the Armor series models for the iPod touch, do not separate into two parts. Instead, they open when you rotate a latch on the back of the case. The case will pop open enough to remove the phone, but the two halves remain attached at one end.", "If the device is in a belt clip or other snap-on attachment, pop it off using the large tab on the side. The process for removing a Defender Otterbox case will be the same for virtually all devices. The only differences will be the number and the style of tension clips. The most difficult part of removing the Defender case is peeling off the flexible silicone layer. Your best bet is to start at the camera opening, the charging port, or a corner of the screen. If you can't fit your finger into one of these openings, use an old credit card or other hard, flexible piece of plastic. Stick it underneath the slipcover, and wiggle it back and forth until you can insert your finger into the gap. Once you've wedged a corner open, you should be able to go around the phone pulling off the silicone. Be careful when removing the silicone from your open ports to avoid tearing any port covers. New Defender cases have clips along the side that you can pop open with your fingers. The larger the device, the more clips you'll find along the edges. There is typically a clip on each corner and clips in the middle for larger devices. If you're using an iPad and don't have tabs or slots, click here. Use your fingers to pop one of the tension clips open along the side of the case. If you can't get your finger under the clip, you may need to use a small flat-head screwdriver or a stiff credit card to get some leverage. The tension clips release from the bottom. If using a tool to pry the clips open, lift towards the front of the case. Don't try to pull down, or you may break the plastic. Some clips may be easier to remove than others, especially when all clips are closed. If you're having trouble with one, move onto a different clip. The front and back of the case should come apart completely. Don't force the two apart, or you may damage the tension clips. You may not be able to release all of the clips for some devices while the device is inside. Instead, release them along the top, bottom, and one side, then open the case like a hinge." ], "summary": [ "Start at the top of the device. Pull the top plastic up and off the rubber. Push the rubber casing off one of the corners with your thumb. Work the rubber casing off of the device.", "Remove the snap-on cover. Take off the rubber shell. Flip the iPad over so that you're looking at the back. Slide the dock panel from the bottom half. Pull up on the circle around the top of the Apple logo. While pulling the circle up, remove the top half of the case off of the iPad. Remove the iPad from the bottom half.", "Push the case off one of the corners with your thumb. Use a hard plastic card if necessary. Work your way around the case.", "Equalize pressure on waterproof models. Open hinged Armor cases.", "Remove the snap-on holster. Find an opening in the silicone slipcover. Wedge a thin tool under the cover. Peel the silicone off carefully. Find the tension clips along the edge of the case. Release one of the tension clips. Continue releasing tension clips until the two halves separate." ] }

{ "section_name": [ "Using a Tambourine to Keep Time", "Practicing Striking Techniques", "Making or Supplementing Music", "Holding a Tambourine" ], "document": [ "Developing a good ear for tempos will help you beat out the same rhythms on your tambourine. Listen to common music time signatures while reading the accompanying sheet music to learn how different tempos affect musical notes. Choose a time signature (like 4/4 or 6/8) and try to beat your tambourine to the rhythm while recording yourself. Listen to the recording and make a mental assessment of your abilities. Ask yourself the following questions: \"Did I hurry or slow down too much at any parts?\" \"How even was my rhythm?\" \"If I compared this to a metronome beating at the same time signature, how would it compare?\" A metronome can help guide you through a tempo and train you to play an even rhythm. Set your metronome to a specific time signature and strike your tambourine along to the beat. As you improve on keeping time with your metronome, set your metronome to increasingly complex time signatures. If you don't have a metronome, download a metronome app on your phone. Choose a recording with a time signature you're having trouble with and try to accompany the song with your tambourine. A song already featuring a tambourine is ideal to start with because you can compare your timekeeping skills to the tambourine recording. As your rhythm improves, progress to songs without tambourines and add your own beats as you see fit.", "Hold your four dominant fingers together and hit the head of the tambourine in the top or bottom third of the tambourine. Play a simple standard strike to whatever beat or rhythm the accompanying music requires. Striking the tambourine in the center usually produces a muddled tone. Hold the tambourine in your non-dominant hand and hit the head with a snare drumstick. Use more pressure while you hit the head for a louder sound and vice versa for softer. Hold the tambourine at a slight angle from horizontal, and curl your four dominant fingers into a fist. Press your thumb against the tambourine's head and drag it in a circular motion. This should cause the zils, or metal cymbals, to make a sustained jingling sound. Thumb rolls are ideal for short jingling sounds but, if you need something longer than a few seconds, a shake roll will work better. Hold the tambourine vertically in front of you and twist it back and forth with your non-dominant hand. Shake it as quickly or as slowly as you want depending on the rhythm you're trying to achieve.", "Depending on the song's rhythm, you may need to rotate between several different striking methods in a song. Practice going from one technique to another quickly so that if a song calls for several different tones or rhythms, you can match it with the right roll or strike. While using two hands may seem useful for complex songs, it can mess with your timing. Avoid switching the tambourine back and forth between your hands for the clearest rhythm. If you're playing along to a fast song, hold the tambourine in your non-dominant hand and prop your foot on something that puts your thigh parallel to the floor, like a box or stepping stool. Strike your knee or thigh with the tambourine's shell (back side) while you play a tempo with your dominant hand. This helps make the tambourine strike louder and more pronounced. If you're trying to play along to a song you didn't write, listen for a drum, triangle, cymbal, or other percussion instruments, and try striking your tambourine to the same beat. When in doubt, this is a safe way to make sure you're playing to the right beat.", "If you are left-handed, for example, place the tambourine in your right hand (or vice versa). Because most people have less control over their non-dominant hand, it will be put to better use holding the instrument than striking it. Rest your thumb against either the tambourine head or across the top edge to keep it out of the way. Try not to put your fingers on the tambourine's metal cymbals, or zils, as this can muffle the sound. Hit the tambourine with your four fingertips or with a stick held in your dominant hand, which will give you a wider range of control as you play with the tambourine. Putting too much pressure on the tambourine's frame can limit its volume. If you feel your hand tightening, relax your grip as much as possible." ], "summary": [ "Train yourself to identify time signatures. Record yourself to assess your current time keeping skills. Practice keeping accurate time with a metronome. Play along to song recordings.", "Try a standard strike. Beat a snare drumstick against the tambourine for a louder sound. Do a thumb roll for a continuous sound instead of a rhythm. Use a shake roll for longer periods of time than a thumb roll.", "Practice transitioning between striking techniques. Play as much of the rhythm as possible on one hand. Strike your tambourine against your knee when playing fast rhythms. Play to the beat of the percussion if you don't know when to play.", "Hold the tambourine with your non-dominant hand. Wrap your four fingers around the tambourine's frame. Strike the tambourine with your dominant hand. Keep your grip loose." ] }

{ "section_name": [ "Using AirDrop", "Using iCloud", "Using Email" ], "document": [ "Do so by swiping up from the bottom of the screen. It's in the lower-left corner. If prompted to turn on Bluetooth and Wi-Fi, do so. It's in the center of the pop-up menu. It's a white app with a multi-colored flower icon. It's at the bottom of the screen. It's one of the albums on the screen, likely in the upper-left corner. Do so by tapping the photo you want to share. It's a rectangle that contains an upward-pointing arrow in the lower-left corner of the screen. Scroll left or right through the photos at the top of screen and tap the open circle in the lower-right corner of an image to select it. Some users have reported issues when trying to use AirDrop to transfer multiple photos. It will appear between the images at the top of the screen and the other sharing options at the bottom of the screen. If you don't see the iPad, ensure that the device is close enough (within a few feet) and that AirDrop is enabled. If prompted to turn on Bluetooth and Wi-Fi, do so. A message will appear saying that your iPhone is sharing a photo. Once the transfer is complete, Photos will open to the picture(s) on your iPad.", "It's a gray app that contains gears (⚙️) and is typically located on your home screen. It's the top section in the Settings menu that contains your name and image if you've added one. If you are not signed in, tap Sign in to (Your Device), enter your Apple ID and password, then tap Sign In. If you are running an older version of iOS, you may not need to do this step. It's in the second section of the menu. It's near the top of the \"APPS USING ICLOUD\" section. It will turn green. Photos you take on your iPhone, as well as existing photos in your Camera Roll, will now be saved to iCloud. If you'd like to save storage space on your iPhone, tap Optimize iPhone Storage to store smaller versions of photos on your device. Any new photos you take with your iPhone will now sync to all that devices on which you've signed in with your Apple ID when they're connected to Wi-Fi. It's a gray app that contains gears (⚙️) and is typically located on your home screen. It's the top section in the Settings menu. If you are not signed in, tap Sign in to (Your Device), enter your Apple ID and password, then tap Sign In. If you are running an older version of iOS, you may not need to do this step. It's in the second section of the menu. It's near the top of the \"APPS USING ICLOUD\" section. It will turn green. It's the round button on the face of your iPad, below the screen. It's a white app with a multi-colored flower icon. It's at the bottom of the screen. It's one of the albums on the screen, likely in the upper-left corner. After your iPhone and iPad have synced with iCloud, the photos from your iPhone will appear in this folder.", "It's a white app with a multi-colored flower icon. This method requires having the Mail app configured on both your iPhone and iPad. Do so by tapping the photo you want to share. It's a rectangle that contains an upward-pointing arrow in the lower-left corner of the screen. Scroll left or right through the photos at the top of screen; tap the open circle in the lower-right corner of an image to select it. It's on the left side, in the lower half of the screen. This will open a new screen allowing you to compose an email message. Do so in the field labeled \"To:\" at the top of the screen. It's in the upper-right corner of the screen. Tap Send even if you get a warning about an empty subject line. It's a blue app with the image of a white, sealed envelope. It will be near the top of the Inbox. Tap an attached picture to open it, then press and hold on the image. The photo has now been saved to your iPad's Camera Roll." ], "summary": [ "Open the Control Center on your iPad. Tap AirDrop. Tap Contacts Only. Open the Photos app on your iPhone. Tap Albums. Tap All Photos. Select a photo. Tap the \"Share\" button. Select additional photos (optional). Tap the name of your iPad. View the photo(s) on your iPad.", "Open your iPhone's Settings. Tap your Apple ID. Tap iCloud. Tap Photos. Slide \"iCloud Photo Library\" to the \"On\" position. Slide \"Upload to My Photo Stream\" to the \"On\" position. Open your iPad's Settings. Tap your Apple ID. Tap iCloud. Tap Photos. Slide \"iCloud Photo Library\" to the \"On\" position. Press the Home button. Open the Photos app. Tap Albums. Tap All Photos.", "Open the Photos app on your iPhone. Select a photo. Tap the \"Share\" button. Select additional photos (optional). Tap Mail. Enter your own email address. Tap Send. Open the Mail app on your iPad. Tap the email message from yourself. Open a photo. Tap Save Image." ] }

{ "section_name": [ "Basing Compliments on Appearance", "Delivering Your Compliment", "Focusing Compliments on His Personality", "Avoiding Common Mistakes" ], "document": [ "Popular culture may not paint guys as being as appearance-conscious as women, but, in reality, some guys can be just as image-conscious (if not even more so). If you're looking to flat-out compliment a guy's looks, try telling him he has a nice smile, eyes, hair, or face. If you want to be more \"forward\", you can also compliment him on physical features like his arms, abs, and so on, but this is usually seen as an open acknowledgment of your attraction to him, so be careful about using this on platonic friends! Research shows that women are much more likely to compliment men and other women on their appearance versus other attributes. The way you compliment a guy's appearance can also substantially change the meaning of the compliment. For example, if you're complimenting a platonic guy friend, it's probably best to keep things light with comments like, \"You have crazy eyes! There's a million different colors in there!\" On the other hand, comments like, \"Your eyes are like twin oceans... I feel like I could get lost in them\" are probably best left for romance novels or people you're already very close to. Be aware that it may make their partner feel insecure. Studies show that women are much more likely to feel threatened when someone compliments their male partner's physical appearance. Sharply dressed men are practically begging for attention, so don't be afraid to give it to them. Complimenting someone's dress sense can be especially smart if you know the guy receiving the compliment is self-conscious about the way he looks. While it's fine to simply compliment someone's entire outfit, it's also acceptable to pick one specific part or aspect of the guy's style and focus on that instead. Take note that men may not appreciate compliments on their fashion. Because it may violate gender norms for a man to care about being fashionable, he may take it the wrong way. By not accepting this kind of compliment, he could be trying to save face. Compliments that reinforce gender stereotypes can cause bad relationships. Research shows that these comments can be depersonalizing. For example, if your guy friend just got a new haircut but is still a little embarrassed to show it off, you might say something like, \"Whoa, check out your new look! Frosted tips will never go out of fashion.\" At the same time, this could embarrass him. If a guy is really fit, he might want you to notice. If he has been working really hard to improve his health or maintain it, it can be nice to get some feedback. It is nice to hear that other people can tell you're trying to be healthy. Give him some support by giving him a compliment on it. You can even choose to focus on a particular aspect of his health, as opposed to his overall health. Complimenting a man's level of health can be a good way to avoid making them seem less manly. Health is something most people have to work hard for. Compliments about their body can be redirected in this way to subtly say, “You worked hard.” For example, if you notice that the guy is no longer winded after climbing up flights of stairs, say, “Hey, you got a lot better at that! I'm still wheezing!”", "Compliments don't have any worth other than what we give them — they're not things to be exchanged for favors, used to flatter people we need to like us, or given out for no reason. Compliments are only meaningful when the person giving the compliment truly believes in them. Giving a fake compliment is a white lie at best and, at worst, can be seriously harmful, so don't do it. For example, let's say that a guy friend has just gotten off stage after bombing at the talent show. If might at first seem like a good idea to lift his spirits with a fake compliment like, \"Wow! That was amazing! Great job!\" However, since he probably knows that he didn't do well, this may make him feel even worse. In this case, it's probably best to go with a sincere option like \"Hey, don't worry. You'll nail it next time.\" Study of the brain shows that we use the patterns and stresses of speech to distinguish white lies from truth more so than non-spoken cues. If you're not being sincere, the guy will hear it in your voice. Most of the time, gracious compliments will be greatly appreciated. However, it's not always appropriate to give compliments — doing so at inopportune times can be slightly embarrassing at best (and a major faux pas at worst). Below are just a few examples of times when you won't want to give a guy a compliment, or at least will want to keep your compliment short and polite: At solemn occasions (funerals, memorials, etc.) After he's just been embarrassed When his jealous significant other is around When he's concentrating on something difficult It's worth being aware that some guys can get embarrassed if they receive a compliment (especially a romantic one) when they're in front of their friends. In this case, since the guy is worried about saving face in front of his buddies, your compliment may have the opposite effect as you intended. at him. Nothing spells sincerity like a smile! For some guys (especially those who are attracted to you), the simple pleasure of seeing your smile can be a compliment in itself! Even if you have no romantic intentions and you're just happy for your guy friend, a natural, warm smile will make your compliment much more meaningful than one given with a deadpan or gloomy expression. Smiles are simple means to validate someone; When you smile at someone you help to let them know things are okay. When it comes to giving compliments, short is always sweet! Don't ramble on about how nice the guy you're complimenting is, how great his hair is, and so on. Focus on one action or aspect of the guy that you find nice, make your compliment, then carry on as normal. Remember: the more compliments you give, the less memorable each compliment will be. Long strings of compliments can sometimes give the impression that you have an obsession or crush on the person you're complimenting. Even if this is true, try to avoid it! For example, consider which of the following is likely to win your crush's affection: \"Hey, Dave, you look great! Have you been working out?\" or \"Hey, Dave, you look great! Have you been working out? I noticed that your biceps looked a little bigger. They go really well with your smile. You have fantastic teeth, by the way. They're almost as white as the paint on your car, which, in my opinion, was a really smart color choice...\" American compliments tend to be considerably shorter than other cultures. Length of a proper compliment varies by culture. When in doubt, abide by the golden rule: \"Do unto others as you would have them do unto you.\" In other words, compliment him the way you would want him to compliment you. Remember, no matter how dreamy or intimidating this guy may seem, he's just an ordinary human being like you. There are things he worries about every day, things he's not good at, and ways that he's not perfect, just like you! So don't be afraid to approach him and give him a compliment when it's appropriate — there's a decent chance he might even be more bashful about it than you.", "Everyone — including guys — likes to hear that they've got good taste. Telling someone that the things they like are cool, fashionable, or intelligent is a subtle way of saying that they have these qualities. For this reason, it's almost always better to compliment the guy's choice rather than directly saying \"You have good taste.\" Research shows that men are most likely to compliment a person's possessions. This indicates men may be most receptive to compliments that pertain to their possessions. Below are just a few topics you may want to use for compliments, along with examples: Movies: \"You have great taste in films. From now on, we're having movie night at your house!\" Music: \"Hey, awesome shirt, man! That band rules.\" Art: \"That poster on your wall? Classic! Where do you find this stuff?\" Literature: \"Hey, you have this book!? That's one of my favorites! Much respect.\" Philosophy: \"Wow, I never thought about things that way. You have some really great ideas.\" Guys love getting compliments about their skills, especially if the compliment is about something they've taught themselves or something they know how to do that few other people do. For a guy, the praise he gets for a skill he's learned is an added reward for putting in the time and effort necessary to master it. Research suggests that when both men and women give compliments to men, they favor compliments of skill. For example, if your guy friend is working hard to teach himself guitar but struggling, you might want to make him feel good by complimenting him after one of his impromptu performances: \"Wow! I've never heard \"Wonderwall\" played like that before. I like how rough and heartfelt you made it sound.\" Guys get scared just as easily as anyone else, but they're often reluctant to show it for fear of looking weak. This is no reason to avoid giving them a compliment for their bravery when they have to do something difficult — if they were afraid, they'll appreciate you having their back, and if they weren't afraid, they'll still appreciate that you thought what they did showed strong character. Courage is a quality that is considered becoming of men. Studies show that complimenting these culturally scripted gender performances are essential to male friendship. For instance, if a guy recently had to deliver an important speech and you know that he usually has a difficult time with public speaking, you may want to offer a compliment like, \"Congratulations on your big speech! I heard your Remember the Titans analogy really killed.\" By telling him you think he makes good choices, you're saying that you respect him. Everyone likes hearing that they made a smart decision; no one likes hearing that they made a dumb one. Complimenting a guy on a decision they recently made is a roundabout way of complimenting his instincts and intelligence. It can also help calm the nerves of someone who's still a little unsure that the path he chose was the right one. For example, if a guy recently decided to accept a scholarship to pursue his passion of studying Polynesian art history, you might compliment him (and simultaneously reassure him) by focusing on the intelligence of his choice: \"Wow. You're really taking the opportunity to chase your dream. Don't worry — I know it'll pan out for you.\" Research on students shows that confidence impacts decisions of gendered persistence in academics. Complimenting a guy's sense of humor is an excellent way to boost his ego — best of all, it works whether you're seriously \"into\" him or you just view him as a friend. On its own, laughing at a guy's jokes is a harmless gesture of appreciation with no romantic implications. On the other hand, laughing while subtly making physical contact or moving close to him can signal your interest, making this a very versatile form of compliment. Usually, the best way to compliment a guy's sense of humor is simply to laugh (with honest, genuine laughter) at what he says! If you'd like to, you can add your own small verbal compliments in between laughs, but this isn't necessary. You might try focusing on the way the humor makes you feel, like this: \"Ha! Man, I really needed that laugh. Your Dane Cook impression always gets me.\" Research suggests that complimenting a man's sense of humor does not generally cause a female partner to perceive the compliment as a relationship threat. Giving someone a compliment on his smarts is a great way to show that you appreciate him for more than just his surface qualities. As an added bonus, complimenting a guy for being smart can also be a small boost for yourself, depending on how you phrase your compliment — after all, it takes a smart person to recognize intelligence in another. For example, if your guy friend is helping you with homework, you could simply say, \"Wow, you're so smart,\" but there are more imaginative ways to say this that won't make you look like you're throwing up your hands and submitting to his superior intelligence. A better choice might be something like, \"Wow, you really understand this material. I guess geometry isn't for squares after all!\" In some places, intelligence is more highly valued in men than physical attractiveness. It can be an indicator of social status and earning potential.", "Giving tasteful compliments about a guy's appearance is one thing, but creeping a guy out with rude or suggestive comments about his body is another entirely. Though many guys may be reluctant to show it, their feelings may even by hurt by you objectifying them. Don't make a guy feel like a piece of meat — though this is advice you'll usually hear given to men regarding women, it's just as true the other way around. Objectification happens when you take a person's appearance as representation of their whole being. This is especially when these attributes should be irrelevant to the situation. Though sparing a guy's feelings should be enough of a reason not to objectify him, there's another reason you shouldn't do it that's more immediate: you can get in trouble. In fact, if your creepy come-ons or unwanted compliments are severe enough, they can constitute harassment, which is a major offense at school or in the workplace and lead to serious repercussions. There are a huge range of topics that are acceptable subjects for compliments, so don't make the mistake of choosing one that's off-limits. In general, you'll want to avoid complimenting guys on things that are very personal or which have strong emotions attached to them, unless you're very close to him. This advice is especially true if other people are present — while it may sometimes be OK to bring up personal topics in one-on-one settings, you'll almost never want to do it in front of his friends. Taboo compliments will vary from place to place. It can be considered offensive to compliment a man on his wife. Your compliments should be all about building the guy up, not about subtly tearing him down or making yourself feel better at his expense. Try not to give backhanded compliments — compliments that contain a thinly-veiled insult or a compliment to yourself. Not only are they rude, but also generally quite obvious, so they can easily end up making you look like a jerk in social situations. Here's an example of a backhanded compliment: \"Hey, did you get a new shirt? It makes you look thinner.\" It may seem like you're complimenting him, but you're also saying he normally looks fat. Research suggests that people are more likely to take these expressions as backhanded when they perceive the person giving the compliment has some insight into what is normal. Don’t use a canned line. Ridiculous pickup lines can be great fun if you're just playing around, but they're terrible if you're genuinely trying to compliment someone. Remember, the best compliments are sincere ones, so, unless this person has really \"been running through your head all day\", you're probably hurting your chances with these sorts of lines. Don’t compliment him on something you’re unsure about. If you're wrong about your assumption, you may offend him or hit a sensitive nerve, so it's usually best to play it safe and wait. Here are just a few examples of potentially \"dangerous\" situations where you should tread lightly: His appearance has recently changed (e.g., he has recently lost a lot of weight in a short time) You haven't seen him in a long time and aren't sure how his life has changed You don't know his relationship status You aren't sure how he feels about current events (e.g. in the field of politics, etc.)" ], "summary": [ "Compliment some part of his body. Compliment his fashion. Compliment his health.", "Be sincere. Use appropriate timing. Smile Keep your compliments quick and concise. Treat him like you’d treat any other human being.", "Compliment his tastes. Compliment his skills. Compliment his courage. Compliment his decision-making. Compliment his sense of humor. Compliment his intelligence.", "Take care not to objectify him. Dodge inappropriate topics. Watch out for hidden implications. Be original. Make sure you are certain about the details." ] }

{ "section_name": [ "Enhancing Your Beer Wash", "Adding Beer to Your Hair" ], "document": [ "The alcohol in the beer can be damaging and drying for hair but these effects can be counteracted by adding a few essential oils. It not only adds extra nourishment to your beer hair wash but can also provide you with a calming effect when you're massaging the beer into you hair, all the while leaving you smelling great. Consider adding: Lemon oil: It strengthens hair, adds shine, and fights against dandruff. Almond oil: It moisturizes and soothes the scalp. Chamomile oil: It adds shine and softens hair. Jojoba oil: It adds nutrients to hair and moisturizes the scalp. Lavender oil: It acts as a deep conditioner that moisturizes, nourishes and adds antioxidants to hair. Sandalwood oil: It helps with dry or split ends. Vinegar helps with counteracting rough or brittle feeling hair but smoothing out the scales or cuticles found on each of strand of hair. Shampoo especially aggravates hair by lifting up these scales and preventing hair from feeling smooth and looking shiny. Consider using raw apple cider vinegar rather than commercial vinegar. Raw vinegar is not distilled, heated, or clarified. Raw vinegar has much of the good bacteria, nutrients, and enzymes needed to improve hair texture. You can mix 1 to 2 tablespoons of apple cider vinegar to 8 ounces (250 mL) of water instead of beer and treat your hair the same way you would with a beer wash. It's best to only use a vinegar rinse a few times a week. If used everyday, it can be quite drying for hair.", "Pour a bottle or can of beer into a jug or bowl and let it sit overnight or throughout the day. The more air surface your beer is exposed to, the faster it will oxidize and become flat. Beer becomes flat by releasing the carbon dioxide it creates. It's important that the carbon dioxide is gone from the beer when using it to treat hair as carbon dioxide combined with water can create hard water or water with a high mineral content. The presence of carbon dioxide can hinder the effects of shampoos and make it harder for you to wash your hair effectively. As well, hard water causes the scales on each hair to stand up, making your hair look tangled and tough. Use whatever shampoo you normally use but skip the conditioner. The beer will act as your conditioner instead. You can transfer your flat beer into a closed container or bottle and bring it with you into the bathroom or somewhere you can easily reach for while in the shower. Pour the container or bottle of beer onto your hair and lather it into your scalp. Beer is also very beneficial for your skin as beer sediment or brewer's yeast helps reduce sebum production and control oily skin on your face or scalp. You can also try dipping the ends of your hair with beer first, letting it set in your hair for about 5 minutes before rinsing your entire head with beer. It's recommended you don't rinse the beer off completely and leave it in your hair for a better effect. Towel dry your hair afterwards. It may take a few washes before you can feel and see results. It's best to only do the beer wash a few times a week as it can be quite drying for hair if used everyday." ], "summary": [ "Add a few drops of essential oils into your beer. Mix a few tablespoons of apple cider vinegar in your beer.", "De-carbonate your beer. Shampoo your hair. Massage your hair with beer for 1 minute. Rinse the beer off." ] }

{ "section_name": [ "Tracing Your Drawing", "Transferring Your Drawing" ], "document": [ "The simpler the image you use, the easier it will be to trace. Make sure the entire image is covered with the tracing paper.", "Use a sheet of sketchbook paper, watercolor paper, a canvas, or any other medium that pencil will show up on. Make sure you’re transferring the traced drawing onto something that’s light-colored so the pencil shows up. Use masking tape or office tape. Position the tracing paper so the traced drawing is lined up with the spot you want it to transfer onto. The side of the tracing paper you drew on should be facing down." ], "summary": [ "Place a sheet of tracing paper over a drawing or image you want to trace.", "Find something you want to transfer your traced drawing onto. Tape your traced drawing face down on your new medium." ] }

{ "section_name": [ "Using the Desktop Site", "Using the Mobile App (iOS and Android)" ], "document": [ " This is in the top right corner of Yahoo's page. You can find this to the right of the Sign In button. This is above your opened email. Your options (from left to right) include: Compose - Far left side of the screen; create an email of your own. Reply - Left-facing arrow. Reply to All - Two left-facing arrows. Forward - Right-facing arrow; send this email to a contact. Archive - Remove this email from your inbox and store it in your account. Move - Prompts a drop-down menu with all the folders in your Yahoo Mail account. Delete - Sends the email to your Trash folder. Spam - Sends the email to your Spam folder. More - Contains options such as Mark as Unread, Star, Block, and Print. If the email sender attached a picture or document, it will be at the bottom of the email; you can download it by clicking the bottom of its icon. This is in the top left corner of your mail page. Now you know how to open and review mail!", " This will open the email in question. If your email has an attachment, tapping it will open it; you can then download or share the attachment from the top right corner of your screen. Doing so gives you a few options: Mark as unread - Change the opened email back to its unopened status. Star this message - Places this email in your \"Starred\" folder. Mark as spam - Adds this email and its sender to your spam folder. Print or share - Displays options for sharing options such as sending your email as a message, printing the email, etc. You can tap anywhere off-menu on your screen to do so. From here, you can: Tap Reply to reply to this email. Tap ⏭ Forward to send the email to a contact. This is the outline of a folder with an upward-facing arrow. From here, you can: Archive your email, which will remove it from your inbox but save it in your account. Mark the email as spam. Create a new folder for email. Once you do so, the new folder will show up as an option in this menu. Doing so will archive your email in one tap. This will move your email out of your inbox and into the trash. From here, you can view all the folders in your Yahoo Mail: Inbox Unread Starred Drafts Sent Archive Spam Trash Categorizations (\"People\", \"Social\", \"Travel\", \"Shopping\", and \"Finance\") Any custom folders you've made This will return you to your Inbox. You have successfully opened and reviewed mail!" ], "summary": [ "Open the Yahoo website. Click Sign In. Type in your email address. Click Next. Type in your password. Click Sign In. Click Mail. Click an email. Familiarize yourself with the mail toolbar. View an attachment. Click Inbox.", "Open the \"Yahoo Mail\" app. Tap Sign In. Type in your email address. Tap Next. Type in your password. Tap Sign In. Tap an email. Tap the attachment. Exit the attachment screen. Tap the horizontal ⋮. Close this menu. Tap the backward-facing arrow. Close this menu. Tap the \"Move To\" button. Close this menu. Tap the box icon. Tap the trash can icon. Tap < Inbox. Tap ☰. Tap Inbox." ] }

{ "section_name": [ "Applying Your Mascara", "Finding the Right Mascara", "Preparing Your Lashes" ], "document": [ "When you pull the mascara wand out of the tube, it will be loaded with product. If you apply it to your lashes right away, your lashes may look clumpy. Instead, wipe the wand off on a tissue or napkin to remove the excess mascara. If you don’t have a tissue handy, try wiping the wand off on the side of the tube’s opening. When you’re ready to apply the mascara, start by holding the brush right at the root of your lashes. Gently wiggle it back and forth to ensure that you apply a generous coat at the root. Make sure to wiggle the brush left to right rather than up and down for the best looking lashes. After you’ve applied mascara to the base of your lashes, move the wand in a zigzag motion from the roots to the tips of your lashes. This technique creates a more fluttery look for your lashes. For your lower lashes, hold the wand vertically so you can coat each lash individually. Once you’ve applied the first coat of mascara, allow your lashes to dry for 3 to 5 seconds. Next, take a clean lash comb and run through your lashes to remove any clumps and fan out your lashes. If you don’t have a lash brush or comb, you can use a clean toothbrush or disposable spoolie to comb through your lashes. If your lashes don’t appear as long or thick as you’d like after your first coat of mascara, apply additional coats. Keep in mind that the more mascara you add, the more likely your lashes are to clump so don’t overload on mascara. Be sure to comb your lashes after each coat of mascara that you apply to avoid clumps.", "The first step in making your mascara look great is making sure to use the right formula. Mascaras are designed to do different things for your lashes, so if you use a lengthening mascara when you want thicker-looking lashes, you’ll probably be disappointed. Check to make sure that the formula you’re using meets your needs. A lengthening or defining mascara is meant to help your lashes look longer. A volumizing or thickening mascara is meant to help your lashes look thicker. A curling mascara is meant to help lift and bend straight lashes. A tubing mascara contains special polymers that form tubes around your lashes that make them longer and thicker. A fiber mascara contain fiber filaments that adhere to your natural lashes so they appear thicker and longer. Some mascara formulas are designed to lengthen and thicken for an overall improved look for the lashes. If you’re not sure what you want out of mascara, opt for this type of multipurpose formula. Depending on your needs, you may want to use a combination of mascaras in different formulas. For example, you may do a first coat with a volumizing mascara and then add a second coat of a lengthening mascara to separate and define your lashes. In addition to the mascara formula itself, the type of brush or wand that a mascara has makes a big difference in the finished look of your lashes. Some brushes feature nylon bristles, while others are made of molded plastic. The shape and layout of the brush affects how the mascara is applied as well. Work with a brush or wand that suits your needs. For thick, fluttery lashes, look for a mascara with a brush that is thick and densely bristled. For long, defined lashes, look for a mascara with a brush that has sparse, short bristles. For the lower lashes, choose a mascara with a small brush head. If you want to ensure that your mascara looks great all day, it’s important to use a waterproof version. It holds up well to tears, sweat, and any other kind of moisture, and also helps lock the curl into your lashes. Use a waterproof mascara so you don’t have to worry about running, smudging, or flaking beneath the eyes. The drawback to waterproof mascara is that it can be tough to remove. Make sure that you have a waterproof eye makeup remover on hand to take it off at the end of the day. If you wear contacts or have sensitive eyes, be sure that your mascara is also hypoallergenic so you don’t have to worry about the formula irritating your eyes. Like all makeup, mascara can actually go bad over time. An old mascara can not only cause eye irritations and infections, but it can make your lashes look clumpy. That’s because mascara dries out as it gets old so it can become thick and crusty. Make sure the mascara that you’re using is less than 3 months old. If you have multiple tubes of mascara and it’s difficult to keep track of how old they are, consider putting labels on them. Write the date that you opened the tube on the label, and stick it on the mascara so you’ll know when your 3 months are up. For the best, most intense look, you should use a black mascara. It does the best job of making lashes look thicker and longer, so be sure to choose the blackest mascara you can find. Save colored mascaras, such as blue, purple, or green, for adding a fun pop of color to your lower lashes. If you have extremely fair skin, you may prefer to use a black brown mascara so it doesn’t look as harsh.", "For your mascara to look as good as possible, you must start with soft, healthy lashes. You can purchase a lash conditioner product that helps moisturize your lashes. Apply it nightly after you’ve removed all of your mascara and other eye makeup to wake up with healthy lashes. If you don’t want to purchase a specialty lash conditioner, you can use petroleum jelly, vitamin E, or coconut oil. Dip a clean spoolie into one of them, and coat your lashes before going to bed. Your mascara will look better if your lashes are curled. That’s because curling your lashes lifts them and helps them look a little fuller. However, it’s important to use your lash curler before you apply mascara. If your lashes are wet, they can stick to the curler and you may pull some out while you’re curling. If you don’t have an eyelash curler or aren’t comfortable using one, you can apply your mascara first. When your lashes are still wet, gently push them upward to create and curl. Hold them like that for 10 to 15 seconds. After curling your lashes, it helps to apply a lash primer before using your mascara. A primer conditions and coats the lashes so they appear thicker and longer. They’ll also provide a base for the mascara to cling to." ], "summary": [ "Blot the mascara wand. Wiggle the wand back and forth at the base of the lashes. Use a zigzag motion to cover your lashes. Comb through your lashes after applying the mascara. Add additional coats if necessary.", "Choose the right mascara formula. Consider the mascara’s brush or wand. Opt for a waterproof formula. Keep your mascara fresh. Use a black mascara.", "Condition your lashes nightly. Curl your lashes before applying mascara. Start with a lash primer." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Trying Natural Astringents", "Applying Your Astringent of Choice", "Picking the Right Astringent" ], "document": [ "Rosewater is a very soothing natural astringent. It has anti-inflammatory properties and can help to soothe irritation and relieve redness. Boil a 1 cup (240 ml) of water and add a handful of rose petals. Continue boiling until the water pulls the color out of the petals. Mix in a few drops of lemon essential oil for an extra astringent boost. Rosewater will stay fresh in the refrigerator for about 2 weeks. Try tearing the rose petals before you put them in the boiling water to help release the nutrients inside the petals. You can also purchase pre-made rosewater. Apple cider vinegar is a strong natural astringent, so it should be diluted to use. Add 5 teaspoons (25 ml) apple cider vinegar to 1⁄2 cup (120 ml) distilled water. Mix in a few drops of essential oil like lemon or rose to cut the vinegar smell. You can adjust the ratio of apple cider vinegar to water depending on your skin type. Try a 1:4 ratio if you have sensitive skin or are trying out astringents for the first time. If your skin still feels oily, you can make a 1:3, 1:2, or even a 1:1 dilution. Store your apple cider vinegar dilution at room temperature. Chamomile can remove dirt and control the oil production of your skin. It is also very soothing and can calm sensitive skin. Mint is also a mild astringent and will give this mixture a refreshing scent. To prepare, boil 2 cups (470 ml) of water with a handful of dried chamomile flowers and dried mint. Store your chamomile astringent in the refrigerator for up to two weeks. Cucumber is not only a natural astringent, but may also help to reduce dark spots. Simply take freshly cut cucumber slices and rub them on your face. Then, rinse your face with water. The ascorbic acid in lemon makes it a great natural astringent. It may also help to brighten your skin and reduce the appearance of scars. Just add a squeeze of lemon to a 1⁄4 cup (59 ml) of water, then apply to your clean face with a cotton ball. This lemon astringent mixture can stay fresh for up to two weeks in the refrigerator.", "Use warm water and your favorite cleanser to wash away makeup and dirt. Gently pat your face dry with a towel. Pour a small amount of astringent onto the cotton ball, enough to make the top of the ball moist but not soaked through. You may rub it in gently, but do not scrub. If you have combination skin, try dabbing the astringent only in your oily areas (often the forehead, nose, and chin). Skip over any dry areas. Some astringents also come in spray bottles that you can lightly mist over your face without using a cotton ball. Wait for your astringent to absorb slightly. Then, apply a moisturizer that contains an SPF 30 or higher sunscreen. Choose a light moisturizer or one formulated for oily skin. You may think adding moisturizer to oily skin will only make things worse, but drying out your skin too much can cause even more oil production. It’s best to keep your skin balanced with a light moisturizer. Sunscreen is helpful since your skin is more likely to be sensitive to light after using astringent. Apply your astringent once per day, after you wash your face in the morning. Skip the astringent after cleansing your skin in the evening. If desired, you may use toner in the evening in place of astringent. Even the mildest of astringents can burn if you put them on an open cut or scratch on your face. It’s best to avoid these areas and wait to apply astringent until the skin is healthy again. If you feel a burning sensation or your face becomes red after applying astringent, stop using it. Calm your skin by applying moisturizer. Try a more soothing astringent, or switch to using toner instead.", "Because astringents remove excess oil from the surface of your skin, they can also help prevent clogged pores and acne. If you want to add even more acne-fighting power, find an astringent with a blemish fighting ingredient like salicylic acid or glycolic acid listed among the active ingredients. For acne-prone skin that is not oily, skip the astringent. Drying your skin out too much may increase your breakouts. If your skin is prone to redness or irritation, take special care when choosing an astringent. Alcohol-free astringents are much gentler on the skin. If you feel any burning or stinging, or if your face turns red after applying astringent, stop using it. Other ingredients you may want to avoid if you have sensitive skin include fragrances, colorants, menthol, and sodium lauryl sulfate. If you already have dry skin, an astringent can take out even more moisture and make the problem worse. In this case, you may consider using a toner instead of astringent. They have the same cleansing properties as astringents, but they can help soothe and draw moisture back into the skin. Toners also prime the skin so your moisturizer can penetrate even deeper. To soothe dry skin, look for moisture-enhancing ingredients in your toner like glycerine, propylene glycol, butylene glycol, aloe, hyaluronic acid, and sodium lactate. Witch hazel is a natural astringent made from the bark and leaves of a plant called Hamamelis virginiana. The astringent properties of witch hazel come from natural compounds called tannins. It is a quite gentle astringent that usually works well for all skin types. Sometimes witch hazel products have high concentrations of alcohol. If you want to find the most gentle form of witch hazel, check the ingredients to make sure there is no alcohol, and look for “witch hazel extract” in the ingredient list instead of “witch hazel distillate”." ], "summary": [ "Apply rosewater for an extra mild astringent. Dilute apple cider vinegar to harness its powerful astringent properties. Use the herbal astringent power of chamomile and mint. Remove oil and lighten your skin with cucumber. Brighten your skin and fight acne with lemon.", "Wash your face with your favorite cleanser or soap and pat dry. Put a small amount of astringent on a cotton ball and dab on your face. Apply an SPF 30 light moisturizer while your skin is still slightly damp. Apply your astringent once per day. Avoid cuts and abrasions when you apply your astringent. Switch to a milder astringent if your face becomes red or irritated.", "Use astringents with blemish-fighting ingredients for acne-prone skin. Choose alcohol-free astringents if you have sensitive skin. Consider using a toner instead of an astringent for dry skin. Try using witch hazel if you are unsure what to choose." ] }

{ "section_name": [ "As the Driver-Partner", "As a Rider", "Contacting Your Driver" ], "document": [ "If you are trying to contact your passenger instead (and not Uber themselves), you can find these details here. You can contact your passengers before you pickup and start trip as they are displayed on the screen. Although Uber has previously asked drivers to contact them by web-form, Uber now allows drivers to call Uber directly using an in-app trigger. Each contact page differs in the amount of information you'll need. Most will need a description of the problem or why you need to contact Uber for support. To get help over the phone, tap your Profile Picture, then the Help button, scroll down the page and tap Call Support. If your phone asks you to confirm you'd like to call a phone number via an app, tap the Call button. The agent will ask for your phone number, but any Greenlight station will do to resolve your issues.", "If you aren't already logged in, do so with your phone number (or email address) and password. You have several different ways to contact Uber depending on your needs: Trip and Fare Review - For when you have an issue related to a ride. You'll need to tap the pertinent ride after choosing this option. Accessibility - For reporting an issue with an assistive device (e.g., a wheelchair) or something else related to accessibility. Account and Payment - For reporting sign-in issues, payment issues, and unknown charges. Driving with Uber - For signing up to drive with Uber. Events and Inquiries - For press- or law enforcement-related inquiry. You may have to tap subsequent options that are more specific to your situation.", "If you aren't already logged in, do so with your phone number (or email address) and password. To text or call your driver from within the app, you'll first have to order a ride. You'll see this at the bottom of your screen. Your choices include: Call - Call your driver from within the Uber app. Text - Send your driver a message in the Uber app. If you decide to text, type in your message and tap Send. If your Uber driver is currently driving, they likely won't get back to you immediately." ], "summary": [ "Finish any unfinished trips that you have accepted. Decide how you'd like to contact Uber. Visit the Uber contact page for drivers in your web browser, or open up the trip with the question from the Transaction Activity button inside the Earnings Tab and tap Help, then select your issue about the trip. Read and fill out the form that you are given upon the screen and submit it. Call Uber using the Uber Driver app. Stop in at an Uber Greenlight station.", "Open the Uber app. Tap ☰. Tap Help. Review your options. Tap a pertinent option.", "Open the Uber app. Order an Uber. Tap your driver's name. Tap Contact. Decide on a contact method. Tap Call or Text. Wait for a response." ] }

{ "section_name": [ "Knowing When to Step Back", "Watching Your Behaviors to Avoid Interfering", "Avoiding Gossip" ], "document": [ "Unless you are an immediate participant in a personal situation, it’s best to mind your business by not getting yourself directly involved. Even if you are indirectly affected by an issue, that does not mean that it’s about you or gives you the right to intervene. A useful exercise for gaining perspective on a situation is making a ring chart to analyze your relationship to it. Start by drawing a circle and writing those who are directly involved in the situation in the center. Then, draw another ring for those people who are most affected by the issue. Keep drawing outer circles like ripples for each level of people affected, and see where you fall on the chart. For example, if you’re thinking about a friend’s breakup, the couple would go in the center. Their family would come next, and friends like you would come third. Seeing this visually can help you recognize that, though you’re affected, it’s still not your drama to sort out. The best thing you can do is to support those who are more directly involved. Keep in mind that this is not to say that you should not get involved with social issues, like poverty or children’s health, that don’t affect you directly. However, you should be sensitive to work with those people who the issue at hand does directly affect if you do. Recognize that everyone has a right to privacy and that each person is in charge of their own lives. Don’t expect people to share personal information or try to exert control over how others use their time or resources. One good way of respecting boundaries is being careful not to overstep your relationship with a person. For instance, if you’re dealing with someone who is a co-worker or client, be sure to keep your interactions professional. If you’re not a child’s parent, it’s not a good idea to try and discipline them. Another important element of respecting boundaries is accepting other people’s right to their own values, beliefs, and opinions. While you may disagree with them, it’s often best to mind your business rather than trying to interfere with others’ belief systems. Step back when people communicate directly or indirectly that you should do so. Respect others when they tell you that something is not your business and/or change the subject. Even when they don’t explicitly tell you to butt out, be aware of what their body language is saying. For instance, if people are avoiding eye contact, angling away from you, or crossing their arms as you speak, they’re probably silently asking for you not to interrupt or intervene. Minding your own business does not mean being a bystander when you encounter a situation that’s potentially dangerous. If you see someone engaging in a high-risk behavior that is illegal, physically destructive, and/or potentially harmful to themselves or others, it’s responsible to intervene, especially if no one else is. For example, if you see two people getting into an altercation, it’s time to call the police, not to mind your own business. If a person is drunk and planning on driving, it’s fine to intervene and take their keys since they have great potential to do harm to themselves and others.", "If there’s a conversation, meeting, or exclusive event to which you have not been invited, it’s best not to interrupt or intervene. Stay away or walk away. While being excluded can feel hurtful, it’s important to recognize that there may be good reasons why something is not your business. It’s tempting to weigh in when you see something that doesn’t mesh with your own daily practices or lifestyle choices. However, doing so implies that you know better. People are not likely to take kindly to your intervention unless they’re explicitly seeking it. If you find yourself wanting to confer nuggets of wisdom, remind yourself that everyone is entitled to make their own choices and that the way they choose to live their life does not affect you. Part of this is respecting others’ choices and space. If you’re at another person’s house, don’t assume that they should live as you do. Let them practice their habits and norms without intervention. It’s natural to make judgements, so it’s important to be aware of and curb the downsides of that instinct. When it comes to minding your business, avoiding snap judgements means foregoing the assumption that you fully understand a situation. Give everyone involved the benefit of the doubt until you do. Minding your business does not mean that you should not offer love and support to others. It simply means that you should not assume to the role of fixer for their problems, which usually only complicates a matter instead of solving it. For instance, if your brother is getting a divorce, it’s not wise to try and play marriage counselor. However, offering him your comfort and company or taking care of his kids from time to time will help him out without contributing to the stress or drama of the situation.", "Gossiping is inappropriate (and often unsubstantiated) talk about others’ personal affairs. It’s the opposite of minding your own business. If you know people are gossiping or prone to gossip, the easiest solution is to keep your distance. If you find yourself involved in a conversation that involves gossip, you can powerfully communicate your objection by simply walking away. Give yourself an out, such as, “Sorry to interrupt; I’ve got work to do,” and excuse yourself from the situation. If a conversation veers towards gossip, steer it in a different direction. This will demonstrate that you’re not willing to participate in gossip without having to admonish the guilty parties. The best way to do this is to refocus the conversation on a big-picture issue rather than on a private one. For instance, if you’re at work, switch to discussing the business rather than a fellow employee’s personal business. Don’t let yourself be drawn in by gossip or reciprocate by adding new fodder to the conversation. It’s better to stay silent. If you do find yourself in a gossipy conversation, don’t repeat its contents elsewhere. Make sure the buck stops with you. If you find yourself making or about to make a gossipy remark, gently stop yourself. If you slip up in a conversation, acknowledge that your remarks were inappropriate, and change the subject. Doing so will enhance your awareness of how you participate in gossip, and make it easier to avoid in the future. It also gives you a chance to set an example by taking responsibility for perpetuating rumors and negative behaviors. Gossip is a negative form of speculation about others. Counter it by focusing your conversations on the good things you know about a person. For instance, if someone is spreading rumors about the sex life of your co-worker Anthony, refocus the conversation on his recent standout report or volunteer work at the local food bank. You want to show that you won’t participate in damaging gossip, but you also don’t want to seem self-righteous about it (which is a form of interfering in itself). The solutions is to be a leader through your actions and behavior, not through lecturing or being dogmatic. If you’re having trouble staying away from gossip, start small. Challenge yourself to not participate for a full day. If you succeed, extend the length of your next challenge until it becomes a habit rather than a challenge." ], "summary": [ "Recognize if an issue directly concerns you or not. Respect boundaries. Pay attention to cues. Assess the risk involved in a situation.", "Don’t butt in. Don’t offer unsolicited advice. Avoid judging others. Support others without intervening.", "Keep your distance or walk away. Change the subject. Stop the cycle of rumors. Catch yourself in the act. Make a conscious effort to share positive news. Set the example." ] }

{ "section_name": [ "Find Friends by Interest", "Find Friends by Email Contacts", "Find Friends by Suggestion", "Find Friends by Name" ], "document": [ " The page will refresh to display a list of categories and interests, such as music, sports, business, fashion, and more. You can also type a specific phrase or category into the search box displayed on this page. For example, if you want to find friends interested in salsa dancing, type \"salsa dancing.\" Most profiles will display a description below a user's name so you can learn more about the friend. ", " You will only have the ability to search for friends if you use Gmail, Yahoo, Hotmail, AOL, Windows Live, or MSN Messenger. Twitter will then display a list of friends who are already on Twitter, using the information from your email address book as a source. ", " Twitter will then display a list of suggested users to follow, based on your interests, and on the interests of your current Twitter friends. ", "The search box is located at the very top of your Twitter session. You can either type a person's real name or their Twitter username. Twitter will then display a list of people who match your search criteria. Most Twitter accounts will display an icon that represents that particular user, as well as a description about the user. Your friend will now be added to your Twitter timeline. Going forward, you will have the ability to read your friend's tweets and status updates." ], "summary": [ "Click on the \"Discover\" link in the top-left corner of your Twitter session. Click on \"Browse categories\" on the left side of your session. Click on the link of any category that interests you. Browse the profiles of friends that match your interests. Follow friends that share your interests by clicking on the \"Follow\" button.", "Click on the \"Discover\" link in the top, left corner of your Twitter home page. Click on \"Find friends\" in the upper-left section of the Discover page. Click on the \"Search contacts\" button next to your email provider. Enter your email username and password login information when prompted to by Twitter. Click on \"Allow Access\" or \"Agree\" when you are asked whether Twitter has permission to access your email account information. Click on \"Follow\" next to the name of every person you want to add as your friend on Twitter.", "Click on the link labeled \"Discover\" in the upper-left corner of your Twitter session. Click on \"Who to follow\" located on the left side of the webpage. Click on \"Follow\" next to any user to follow a particular friend.", "Navigate to Twitter's search box. Type the name of a friend in Twitter's search box and press \"Enter\" on your keyboard. Click on the \"People\" link on the left of your Twitter session. Scroll down the People list until you have located your friend. Click on the \"Follow\" button to the right of your friend's name." ] }

{ "section_name": [ "Making the 3-D points", "Folding the outer points" ], "document": [ "Let's call this first ribbon \"A\". The end of this ribbon (B) will get tucked under the first (A) in a few steps. (Keep the original \"back on itself\" crease, then add the 45 degree angle to the outside.) Snug gently. Continue for an ornament.", "There should now be two ribbons coming out of each side. One ribbon (let's call it \"A\") on each side will come out under a fold of ribbon. The other ribbon (let's call it \"B\") will emerge out from under the side edge of a ribbon. " ], "summary": [ "Lay the base flat and lift one ribbon in the base, creasing it back on itself. Lift the next ribbon counter-clockwise from the ribbon above (let's call it \"B\") and crease it back on itself as well. Fold the \"B\" ribbon out at a 45 degree angle, away from the center of the base. Allow the ribbon (B) to lift up off the base. Curl the end of \"B\" around and tuck it under the \"A\", sliding the point through the base and out through the center of one of the flat points. Repeat for all four ribbons on this side. Stop at this point for a gift bow.", "Look closely at the base. Lift ribbon \"B\" and fold it at a 45 degree angle under itself and out to the left. Fold the \"B\" ribbon back down parallel to itself, creating yet another 45 degree angle. Fold the two angled pieces of ribbon together, making the ribbon lay over itself on the base. Bend the newly formed point away from you and hold it there temporarily. Slide the end of \"B\" under the edge of the ribbon \"loop\" on the base and snug it down gently. Repeat the above steps for all four sides of the base. Turn the base over and repeat, folding the outer points as instructed in this section." ] }

{ "section_name": [ "Scrubbing and Rinsing the Mat", "Avoiding Common Mistakes", "Sweeping and Soaking the Mat" ], "document": [ "Take a large bucket and fill it with lukewarm water. Add two tablespoons (30 mL) of liquid dish detergent into the water. Use your hand or a spoon to stir the mixture until it lathers. Take a scrub brush and soak it in the cleaning solution. Get on the trampoline and scrub the surface down thoroughly using light, sweeping motions. Keep scrubbing until water runs clean from the trampoline and all black gunk is removed form the mesh of the mat. Take your hose, once again using clean water and the gentlest setting possible. Spray down the trampoline with your hose until runs clear off the trampoline. Make sure you rinse your trampoline completely, as soap residue can damage the trampoline. Gently pat down the mat with the towel to remove as much moisture as you can. Then, let the trampoline air dry in the sun for a few hours. Make sure the trampoline is completely dry because even a small amount of moisture can cause someone to slip and become injured.", "Trampolines need to air dry to complete the cleaning process. A trampoline should never be washed if the forecast predicts rain at any point during the day as this can inhibit the drying process. Mild cleaners work best for trampolines, as they minimize the risk of damage. Never use a cleaner with bleach or pumice, as this can harm your trampoline. Never rent a pressure washer to clean a trampoline. This can damage the fabric. If you don't have a hose, you can use buckets to wet the trampoline.", "Some trampolines have safety netting around them. To clean the mat properly, you will either need to temporarily remove the netting, or hike the netting up so that you can sweep off debris and thoroughly clean the mat. Take a broom and get on the trampoline. Start in the middle and work outwards. Run the broom across the surface, sweeping any loose dirt or debris over the edge. Be thorough and make sure you remove all debris. Use a garden hose and plain water to rinse the trampoline. Use a gentle setting on the hose, if your hose has multiple settings, to prevent damage. The trampoline needs to be very wet before you clean it. Keep spraying it with the hose until the full surface is completely soaked in water. Do not worry about damaging the trampoline. Mats are highly resistant to water." ], "summary": [ "Make your cleaning solution. Scrub the mat thoroughly. Rinse the mat with clean water. Dry the mat with a clean, dry towel.", "Clean your trampoline on a sunny day. Avoid products with bleach or pumice. Use a hose over a power washer.", "Remove safety netting, if applicable. Sweep up any loose debris with a soft-bristled broom. Spray down the mat with clean water. Keep spraying until the mat is soaked." ] }

{ "section_name": [ "Preparing the Floor" ], "document": [ "Using a level, check your floor for bumps or low spots. If you are replacing old flooring, then the floor will usually be level, but if you are installing a floor in a new house you need to be sure the surface is flat. Use a hammer and chisel to grind down high spots. Use a leveling compound to fill in any low spots. The sub-floor is the layer of wood or concrete underneath your tiles, carpet, or wood flooring. Use a broom to sweep up and dust and debris and remove any lingering adhesive with a paint scraper. Pry off the baseboards carefully and set them aside to reinstall after you've finished the floor. Place a putty knife of a thin metal blade in between the wall and the baseboard. Pry the baseboard off the wall by pulling towards you with the blade. Work your way down the board, repeating this motion every 3-6 inches. Use a pry bar to completely remove the baseboard if it still doesn't come off. Remove the doors so that you have more room to work and don’t have to worry about them swinging at you. In some cases, you may have to trim the bottom of the doors or buy new doors if your new flooring is so high that the door catches. Remember this when you reinstall the doors. Using a jamb saw, which is available at most tool libraries or rental centers, trim away the bottom of the door jamb. The door jamb is the frame of the door, or its casing. Set your jamb saw to the height of the flooring and cut away so that you can slide your new flooring snugly underneath. You can also use a regular saw if you cannot get a jamb saw. Place a piece of laminate up against the doorjamb to see the proper height. Using a saw, cut into the door jamb using the laminate to guide you." ], "summary": [ "Make sure your floor is level. Clean the sub-floor surface. Remove any molding or baseboards from the edges of the walls. Take off the doors. Cut underneath the doorjambs to make room for the new flooring." ] }

{ "section_name": [ "The 4 Pentagrams", "The Calling of The Archangels", "The Kabalistic Cross" ], "document": [ "Visualise it glowing in flaming blue light. Perform the Sign of the Enterer and vibrate YOD HEH VAV HEH (yode-heh-vahv-heh). Perform the sign of silence. These lines connect your pentagrams. Perform the sign of silence, remembering to keep your right arm out in front of you. You should now be surrounded by four blue flaming pentagrams in the 4 equal corners of your circle you've just made. ", "Look in front of you (east) and say, Before Me, RAPHAEL (rah-fay-el). Try to feel his presence and feel the airy breeze hit your face. Try to feel the element moisture of water on your back. Feel the heat of fire. .. Then visualise a brilliant hexagram within your chest and say, And within me shines the six ray star.", "Feel yourself to be the center of the universe. See this light descend to the top of your head. When you do this vibrate the word ATAH (ah-tah). Touch your breast, move your hand over the groin area, pointing down, vibrate MALKUTH (Mahl-koot [h], and imagine there is now a shaft of light running through you, connecting the light source above your head, to the earth below you. Vibrate VE-GEBURAH (v'ge-boo-rah). You are now standing in the center of a cross of light that reaches to the ends of the universe." ], "summary": [ "Move to the east of your area (or at least be facing east) and trace with your finger/wand/Athame a large banishing pentagram in the air before you. Keeping your finger or tip of dagger in the center of your pentagram, move to the south quarter, and trace a bright white line to the center of the south of your circle. Trace another pentagram the same way, now perform the sign of the enterer and vibrate ADONAI (ah-doe-nye). Carry the white line of light to the west, repeat the steps of tracing and charging your pentagram, but this time vibrate EHEIEH (eh-hey-yay). Carry the light to the north, do the same one last time, and vibrate AGLA (ah-gah-la)\n Carry the white line of light back to the east, and connect all your pentagrams together. Walk back to the center of your circle and turn clockwise to face east.", "Once again, visualise the Kabbalistic cross you made earlier, extend your arms out to make this shape. Imagine another presence behind you and say, Behind Me, GABRIEL (gah-bree-el). Look to your right and say, On my right hand, MICHAEL (mi-kai-el). Look to your left, and say, On my left hand, URIEL (or-ee-el), try to feel the sense of solidity given off by this quarter. Face east again and contemplate the flaming pentagrams around you, saying, For around me shines the pentagram.", "Stand in the center of your room, facing east, and imagine that you are a towering figure and the earth is a tiny sphere below you. Look up into space and imagine a sphere of white brilliance. Reach up with your right hand (or ritual dagger (Athame) and pull this white light down to your forehead. Move your hand down your body, feeling the light being drawn down through you in a beam. Touch your right shoulder and imagine that a beam of light from the shaft passes through that point and your right side, into space. Do the same with your left shoulder and vibrate VE-GEDULAH (v'ge-doo-lah). Bring both of your hands to your breast and clasp them together as if praying and vibrate LE-OLAHM, AMEN (lay-oh-lahm, ah-men)." ] }

{ "section_name": [ "Patching the Hole", "Putting the Wheel Back Together", "Finding the Puncture" ], "document": [ "Once you find the hole, carefully check to see if it was caused by a foreign object (like, for instance, a piece of broken glass, a sharp rock, etc.) or if it was a pinch flat (which will cause a puncture that looks like a snake bite but won't leave any foreign objects).Carefully check the inside rim of the tire for any protruding foreign objects and remove them if you find them. You don't want the same object that caused the flat in the first place to re-puncture your tire because you didn't see it. Different types of patches work in different ways — some require glue, while others do not, and some require sanding, while others can stick to the smooth rubber of the inner tube with no trouble. Consult the directions included with your patch kit. If you're directed to sand, use a small square of sandpaper to rough up the area around the hole about as wide as the patch to be used. Making the rubber a little less smooth can improve the sticking power of certain types of adhesives. If you're unsure about whether or not to sand, lightly sanding is unlikely to hurt most patches' ability to stick to the tube, so you may want to sand just in case. Next, stick your patch over the puncture hole according to any included directions. Some patches require glue, while others can stick to the tire on their own — while the latter are more convenient, they can sometimes be less reliable. General directions for both types of patches are below. If the directions included with your patch differ from these, follow your instructions, rather than these directions. Glue patches: Apply the glue or rubber cement to the tube around the puncture hole, wait for the glue to set (many glues must dry until they are no longer tacky — consult any included directions for more information). Finally, place the patch on the mostly-dry glue and hold firmly in place for a few minutes until it has sealed the leak. It may take about 24 hours to for the glue to dry completely, but it may be dry enough to use the bike in about 5 minutes. {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/6\\/6a\\/Patch-a-Bicycle-Tube-Step-7Bullet1-Version-2.jpg\\/v4-459px-Patch-a-Bicycle-Tube-Step-7Bullet1-Version-2.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/6\\/6a\\/Patch-a-Bicycle-Tube-Step-7Bullet1-Version-2.jpg\\/aid301936-v4-728px-Patch-a-Bicycle-Tube-Step-7Bullet1-Version-2.jpg\",\"smallWidth\":460,\"smallHeight\":306,\"bigWidth\":\"728\",\"bigHeight\":\"485\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/en.wikipedia.org\\/wiki\\/Fair_use\\\">Fair Use<\\/a> (screenshot)<br>\\n<\\/p><\\/div>\"} Non-glue patches (sometimes called \"self-adhesive\" patches): Simply remove the patch from its wrapper and lay the patch over the sanded puncture like a sticker. Press down firmly to secure and, if necessary, wait until dry before riding. Keep in mind that these patches might not work as well as the glue type. {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/a\\/a8\\/Patch-a-Bicycle-Tube-Step-7Bullet2-Version-2.jpg\\/v4-459px-Patch-a-Bicycle-Tube-Step-7Bullet2-Version-2.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/a\\/a8\\/Patch-a-Bicycle-Tube-Step-7Bullet2-Version-2.jpg\\/aid301936-v4-728px-Patch-a-Bicycle-Tube-Step-7Bullet2-Version-2.jpg\",\"smallWidth\":460,\"smallHeight\":306,\"bigWidth\":\"728\",\"bigHeight\":\"485\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/en.wikipedia.org\\/wiki\\/Fair_use\\\">Fair Use<\\/a> (screenshot)<br>\\n<\\/p><\\/div>\"} In situations where you have a severely damaged tube, you may want to avoid wasting your patch by opting to simply replace the entire tube instead. Tubes that have serious damage may not stay inflated long enough with the patch to make using it worth it, making full-on replacement a better choice. Luckily, if you can get your hands on a new tube, the process of replacing the old one isn't hard. Below are certain types of tube damage which may signal that it's better to forego a patch: Multiple holes, especially along the rim, such as snakebite holes Large tears (if the hole is 1⁄4 in (0.64 cm) or larger it cannot be patched) Air leaking even after patch is applied, such as from a valve stem (valve stems cannot be patched, so this would require a new tube)", "After your patch has had an opportunity to set, carefully feel around the inside of the tire for any protruding foreign objects, such as metal wire, which may have caused the puncture. Take your repaired tube and carefully lay it in the hollow inside portion of the tire. This is usually easiest if you inflate the tube slightly and slide one side in first, then work the rest in as necessary. When you're done, double-check to make sure none of the tube is hanging out of the tire. Make sure the inflation valve is pointing inward (away from the tire) when you lay the tube in the tire so that you can eventually inflate the tube. {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/f\\/f3\\/Patch-a-Bicycle-Tube-Step-9Bullet1-Version-3.jpg\\/v4-459px-Patch-a-Bicycle-Tube-Step-9Bullet1-Version-3.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/f\\/f3\\/Patch-a-Bicycle-Tube-Step-9Bullet1-Version-3.jpg\\/aid301936-v4-728px-Patch-a-Bicycle-Tube-Step-9Bullet1-Version-3.jpg\",\"smallWidth\":460,\"smallHeight\":306,\"bigWidth\":\"728\",\"bigHeight\":\"485\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/en.wikipedia.org\\/wiki\\/Fair_use\\\">Fair Use<\\/a> (screenshot)<br>\\n<\\/p><\\/div>\"} Next, use your thumbs to slide the tire (which contains the partly-inflated tube) back onto the wheel. Press the outer lips of the tire over the metal lip of the wheel so that they \"lock\" securely in place, being careful not to pinch the tube between the tire and the rim. You may need to use your tire lever or prying tool to help you with the very last part of the tire, which can often be tricky to get over the lip of the wheel. Note that some high-end bike tires are meant to only turn in one direction. In this case, the intended direction of rotation will usually be indicated by small arrows on the walls of the tires. Don't install the tire backwards! This can reduce the bike's performance and cause the tire to wear improperly. Don’t forget to take the valve lid off when replacing the tube in the wheel. The lidless inflation valve should slide through a circle-shaped hole in the wheel so that it can be easily accessed for pumping. Make sure the tube is not sticking out between the tire and the rim before you start to pump, or the tube might explode. Next, grab an automatic or hand-operated pump and start putting some air in your tire. Go gradually to allow the tube to shift and settle within the tire as it expands. When fully-inflated, give the tire a squeeze, let the bike sit for a few minutes, then squeeze the tire again. If it feels about as firm the second time as it did the first time, you're ready to ride! If you're worried about the tube settling improperly within the tube, feel free to inflate it before re-installing the tire on the wheel. Note, however, that this can make the tire trickier to get back on. You're nearly done — all you've got to do now is slide the wheel back on the bike, secure the quick release or screw on the wheel nut, re-connect the brakes, and you're good to go (unless you've been working with your rear wheel, in which case you'll also need to carefully loop the chain around the gears again). Peddle cautiously until you feel confident that the patch won't immediately burst, then resume riding as you normally would! Inner tube patches, while handy, aren't necessarily meant to last you forever. These patches are great for getting you out of the woods when your tire blows and you have no replacement, but they don't offer a good long-term solution for a punctured inner tube. While good-quality patches can approach the reliability of a brand-new inner tube, others can leak for a time immediately after patching or may offer only temporary protection. There's no substitute for an actual replacement, so you may want to at least shop for a new inner tube when you get the chance so that you can have one handy if you suffer another flat in the near future.", "The first thing you should do for any flat is to remove the affected wheel. Check the side of the wheel at the center of the spokes. If you have a quick release (which looks like a small lever), flip it over and spin it counterclockwise to loosen. If, on the other hand, you see a nut, you will need a wrench to loosen it. After this, disconnect the brakes, move the brake pads out of the way, and remove the wheel. If you're dealing with the rear flat, you'll also have the chain and gears to deal with. Put slack in the chain by shifting into the smallest set of gears. Loosen the quick release or unscrew the nut holding the wheel in place as normal. If necessary, use your hands to pull back on the rear derailleur (the \"arm\" that the chain passes through containing the small pulleys) and/or maneuver the chain out of the way as you remove the wheel. {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/1\\/17\\/Patch-a-Bicycle-Tube-Step-1Bullet1.jpg\\/v4-459px-Patch-a-Bicycle-Tube-Step-1Bullet1.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/1\\/17\\/Patch-a-Bicycle-Tube-Step-1Bullet1.jpg\\/aid301936-v4-728px-Patch-a-Bicycle-Tube-Step-1Bullet1.jpg\",\"smallWidth\":460,\"smallHeight\":306,\"bigWidth\":\"728\",\"bigHeight\":\"485\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/en.wikipedia.org\\/wiki\\/Fair_use\\\">Fair Use<\\/a> (screenshot)<br>\\n<\\/p><\\/div>\"} When you've successfully removed the flat wheel, take the outer tire off. To do this, it can be helpful to use a sturdy, non-metal prying tool. Bike shops sell small, specially-designed tools called tire levers for this purpose. Whether you use a tire lever or another tool, be careful not to pinch the tube and cause further damage as you work the tire away from the wheel. You can leave one lip of the tire over the wheel rim when you're done to make re-installation easier. Avoid using screwdrivers and butter knives to remove a tire. These are likely to damage the rim and may even puncture the tire. When the tire has been removed, pull the flat tube out from the tire and pinpoint the site of the puncture. This can be done in several ways — a few are listed below: Inflating the tube 3 to 4 times its normal size and visually checking the surface of the rubber for holes {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/f\\/fd\\/Patch-a-Bicycle-Tube-Step-3Bullet1-Version-2.jpg\\/v4-459px-Patch-a-Bicycle-Tube-Step-3Bullet1-Version-2.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/f\\/fd\\/Patch-a-Bicycle-Tube-Step-3Bullet1-Version-2.jpg\\/aid301936-v4-728px-Patch-a-Bicycle-Tube-Step-3Bullet1-Version-2.jpg\",\"smallWidth\":460,\"smallHeight\":306,\"bigWidth\":\"728\",\"bigHeight\":\"485\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/en.wikipedia.org\\/wiki\\/Fair_use\\\">Fair Use<\\/a> (screenshot)<br>\\n<\\/p><\\/div>\"} Listening for any hissing noises {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/7\\/78\\/Patch-a-Bicycle-Tube-Step-3Bullet2-Version-2.jpg\\/v4-460px-Patch-a-Bicycle-Tube-Step-3Bullet2-Version-2.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/7\\/78\\/Patch-a-Bicycle-Tube-Step-3Bullet2-Version-2.jpg\\/aid301936-v4-728px-Patch-a-Bicycle-Tube-Step-3Bullet2-Version-2.jpg\",\"smallWidth\":460,\"smallHeight\":345,\"bigWidth\":\"728\",\"bigHeight\":\"546\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/en.wikipedia.org\\/wiki\\/Fair_use\\\">Fair Use<\\/a> (screenshot)<br>\\n<\\/p><\\/div>\"} Feeling for streams of air {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/1\\/19\\/Patch-a-Bicycle-Tube-Step-3Bullet3-Version-2.jpg\\/v4-459px-Patch-a-Bicycle-Tube-Step-3Bullet3-Version-2.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/1\\/19\\/Patch-a-Bicycle-Tube-Step-3Bullet3-Version-2.jpg\\/aid301936-v4-728px-Patch-a-Bicycle-Tube-Step-3Bullet3-Version-2.jpg\",\"smallWidth\":460,\"smallHeight\":306,\"bigWidth\":\"728\",\"bigHeight\":\"485\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/en.wikipedia.org\\/wiki\\/Fair_use\\\">Fair Use<\\/a> (screenshot)<br>\\n<\\/p><\\/div>\"} Plunging the tube in a container of water and looking for bubbles {\"smallUrl\":\"https:\\/\\/www.wikihow.com\\/images\\/thumb\\/0\\/0e\\/Patch-a-Bicycle-Tube-Step-3Bullet4-Version-2.jpg\\/v4-459px-Patch-a-Bicycle-Tube-Step-3Bullet4-Version-2.jpg\",\"bigUrl\":\"\\/images\\/thumb\\/0\\/0e\\/Patch-a-Bicycle-Tube-Step-3Bullet4-Version-2.jpg\\/aid301936-v4-728px-Patch-a-Bicycle-Tube-Step-3Bullet4-Version-2.jpg\",\"smallWidth\":460,\"smallHeight\":306,\"bigWidth\":\"728\",\"bigHeight\":\"485\",\"licensing\":\"<div class=\\\"mw-parser-output\\\"><p>License: <a rel=\\\"nofollow\\\" class=\\\"external text\\\" href=\\\"https:\\/\\/en.wikipedia.org\\/wiki\\/Fair_use\\\">Fair Use<\\/a> (screenshot)<br>\\n<\\/p><\\/div>\"} Flat-causing tire punctures can be surprisingly small. Once you've found one, you don't want to lose it! Use a piece of chalk to make a \"+\" or \"x\" that intersects at the point of the puncture. If you're using a glue-on patch, make your mark large so that you can still see it after you've smeared on the glue. If you don't have chalk in your patch kit, a ballpoint pen or any other sort of writing utensil will do. However, chalk or a silver sharpie is preferable because it's easier to see on black rubber than blue or black pen." ], "summary": [ "Remove any foreign objects from the hole. Sand around the hole if necessary. Apply the patch. Know when replacing the tube is a smarter choice.", "Replace the tube in the tire. Work the tire and tube back onto the wheel. Inspect the bead and pump up the tube gradually to let the tube and tire settle. Replace the wheel on the bike. Consider buying a new tube when you can.", "Remove the wheel from the bike. Use tire levers to remove the tire. Locate the hole that's causing the leak. Mark the hole in the tube." ] }

{ "section_name": [ "Earning Her Attention Indirectly", "Addressing the Person Directly", "Taking Care of Yourself" ], "document": [ "It’s so simple, and yet it is so effective. A smile immediately opens the door to a conversation. More than likely, she will smile back at you too. Smiling is very inviting and attractive. Don’t stare at her constantly and freak her out, but make sure she knows you are looking at her. If you make eye contact, smile and hold it for a second, then look away. This will let her know that you are into her, and she will be more likely to notice you. Some say maintaining eye contact 50 % of the time while talking and 70 % of the time while listening is a good balance. Obviously there is no exact calculation, but it is a good idea to make eye contact early and often and maintain it for at least four or five seconds. For example, try to make eye contact with her periodically while you joke around and hang out with your friends. If you can catch her eye while you are smiling and laughing with your friends she'll be more likely to notice you. She'll see you are having a good time and that you are the life of the party. This is true for both genders.. If you come off seeming sociable and confident by taking up a lot of space in the room and engaging with many different people, you are much more likely to be noticed. If you’re shy and standing in the corner you aren’t doing yourself many favors. You need to be brave and put yourself out there. Even if you aren’t very brave, this can be an easier way to get noticed. Your friends are probably the people you feel most comfortable around. Joking with them is much easier than making conversation with the person you want to notice you. Some studies show that people think more highly of and are more responsive to you when you strike power poses. Power poses are stances in which your body is open to the group, rather than hunched or contracted. You need to be in a position where she can see you if you want to attract her attention. Stand in her line of sight at a bar or hang out near her. If you go to school with her, try walking past her in the hallway or talking to her teacher. This can at least make her acknowledge you, if only for a second. Sometimes it can be nerve wracking to talk directly to the person that you are attracted to. However, talking to other people around her while you are in a group is a good way to get her to notice you. If you are friends with some or one of her friends, you could talk to this person while they are with her. You could even ask this person to introduce the two of you. For example, if you know someone that she is talking to come up and enter the conversation by talking to that person. Then, once you reach a break in the conversation, you can introduce yourself to her without any awkwardness. It’s been shown that female hitchhikers are much more likely to be picked up if they are wearing red. It has to do with the way our brains respond to sensory cues. Consider ditching your grey sweater and wearing some brighter clothing.", "If you have the opportunity, try asking him a question or answering a question he might have. This will make him think that you value his advice and opinion, and you'll also have opened the door to further conversation. For example, asking for directions is always a great way to start conversation. You could also say \"hey, sorry for bothering you, but are you from around here? I was wondering if you had any recommendations on where to get a good cup of coffee?\" Then if he seems open to the conversation you can invite him to grab some coffee with you. Ask him how he knows the host of the party, or even just walk up to him and say “can I sit with you?”. This will give him the chance to make a little conversation, even if he doesn't know you. By saying anything at all you have given him the green light to start talking to you. Once they say you can sit with them you need to be prepared to make conversation. Say something like, \"what does this house remind you of?\" or, \"have you seen anything interesting today?\". This will jump start a conversation more than a question like \"how was your weekend?\" If you notice he needs a pen or a pencil, offer him one. If he drops something on the street, help him pick it up. If he isn’t sure what to order at a bar, make a suggestion. Little favors like this won’t freak him out but will definitely make him notice you. Empathetic statements work really well too. For example, if he is complaining about his job say something like. \"I could see that being really difficult. How do you handle that day by day?\" Flirting is a time-honored way to get someone to notice you. Make little jokes or tease the person. Try complimenting him in an indirect way. Flirt with him partially with body language and partially with the things you say. Try to maintain eye contact and smile at the things that he says. Move closer to him in a non-threatening way and open up your body towards him. If you’re sitting on a couch close together, don’t be afraid to let your knee slide over and touch his. Ask the person questions and find out what he is interested in. You should try to be genuinely interested in what he is saying. For example, if you’re ordering drinks at a busy bar try saying “could you help me out here? I think the bartender might notice a cute guy more quickly than he’ll notice me.” If you are sitting at a coffee shop and you really want a guy to notice you, try giving him a cup of coffee or tea. Studies show that giving someone that kind of warmth is associated with being friendly and approachable.", "When someone does notice you, you want it to be for a positive reason, not because you smell bad or haven’t shaved in weeks. Try to shower and wash your hair regularly, wear deodorant, and try to look generally presentable. You don’t need to wear makeup everyday, but it’s good to put in a little effort. The person you like is much more likely to notice you if you’re wearing clothes that compliment you. Wearing baggy sweatpants might not be the best idea every single day. However, if they are into the sporty type maybe that is a good way to get them to notice you. Regardless, it’s a good idea to wear clothes that you think you look good in. This will make you more confident and therefore more attractive. For better or for worse, many people are more attracted to people who are in good shape. You don’t have to be as skinny as a super model or as muscular as an NFL player, but you should look like you take care of your body. Try to eat healthy and exercise regularly. This will have a positive impact on your general health, your confidence, and your ability to get this person to notice you." ], "summary": [ "Smile at her. Make eye contact. Take up a lot of space in the room. Put yourself near her. Talk to people around her. Wear bright colors.", "Ask him a question, or for advice. Make small talk. Lend him something, or do a favor. Flirt. Offer them a warm beverage.", "Pay attention to your personal hygiene. Dress well. Keep in good shape." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Taking care of your daily actions", "Taking care of your mind", "Taking care of your relationships", "Taking care of your body" ], "document": [ "Being organized is key to being the best girl ever. Even the prettiest and happiest girls can be caught up in clutter. Lay out your clothes every morning, make your bed, keep your room clean, and always have the project that is due ready for the next day at school! This might be yoga, meditation, swimming laps of the pool, going for a walk, etc. Do whatever helps you to find a calm space amid the busyness of your life. This will allow you to cope with times of stress better, such as during exams or relationship breakups. Relax. Daily meditation or affirmations can be useful for keeping you both relaxed and focused on the purpose that you've chosen for yourself.", "Have the best grades that you can by studying in a focused and purposeful manner. Try as hard as you can in school––never think \"it's just a test.\" Instead, think \"This is a test! What if it counts? Even if it doesn't count for much, I want to do the best that I can, for my own sake!\" Learn to think critically, ask questions and assume nothing. The world is filled with polarized opinions that cause arguments daily, and much of this is wasteful rather than productive because it assumes there are only two sides to any argument, when in actual fact there is often a multitude of opinions, ideas and solutions. Seek them all out, so as to be well informed and fully aware. Learn to spot the difference between serious thinking and blabbermouths. Always find out the facts before reaching conclusions about people, situations and incidents. If your school doesn't cater to critical thinking, look for online courses from reputable universities and colleges that do. Take a course in your own time. Loving who you are and knowing that you're beautiful without having to change your body or yourself will help you to be more confident and self-assured. Say who you are and be what you say! Realize that over time, you may well change considerably and it's called maturing––such personal growth is normal as you continue to learn more about yourself, other people and the world in general. You are always a work in progress, so be prepared to be a lifelong learner. If anyone suggests you are being fake or insincere for changing over time, be careful not to confuse this with the natural changes every person undergoes and someone who is actually fickle enough to constantly change their mind. These are two very different things. Don't change for a boy, or to be friends with the \"popular girls.\" Just be yourself. Make them like you for who you are. Not for you trying to act different. Just you! Any changes you do make should be made because you want to become the best that you can be, not because someone has criticized you. Learn to understand other people's motives. Not everyone has sincere or genuine reasons for suggesting you be a certain way. People have many reasons that are about themselves, such as jealousy, fear, a sense of living through someone else, etc. Don't be afraid to probe other people's motivations and only accept criticism that is fair judgment and relevant to improving yourself.", ". Be likeable by being best friends with everyone without preferring a clique. Try to be outgoing and happy, be a force for good around other people. Make friends, and stay busy. Not only will this make you the best, but it can increase your joy around other people and it can prevent stress. Avoid gossiping and the gossips. It's fine to share information and news with one another but don't embellish it and turn it into mean, thoughtless and unkind words about other people. You wouldn't like it if somebody insulted you so don't do it back. Someone day, it'll get back to them and it could easily also be you. Do not spread rumors––instead, stop such things in their tracks by demanding to know who would be so unkind to say such things and that you don't think there's an ounce of truth in secondhand news. Be a defender. Defend people who are in the weaker position by stating the obvious, that the bullying, thoughtless or mean person is being unkind, lacking in manners and is lacking in the facts. Keep up with trends, you don't have to follow them though. Just keep up with what's going on, keep up with the drama in school, just don't participate in it. Knowing what's going on will allow you to have your finger on the pulse, to avoid the drama and to be on top of anything that might affect you. If you listen to them, they will appreciate your respect and will in turn listen to you as well. If you help your parents around the house and by being a good listener, they will treat you as responsible. This will benefit you greatly.", "Use basic grooming to stay clean and neat. Brush your hair regularly and keep it well washed. Brush your teeth at least twice a day. Avoid getting caught up in beauty regimes that suck away time you could be using more productively to play sport, read a book, get more sleep or invent a new life-changing product. Instead, find quick and easy ways that work best for your needs. Soap and water are just as good for keeping clean as any other product and they're cheaper and contain less unknown ingredients. Don't feel that you have to slather on shower gel, bath lotion or smelly products unless you really enjoy these items. Join a sports team or just go for a run or jog every day or few days. Eat healthy, don't stuff yourself with junk food and sit at the computer all day. Eat seasonal foods; these are nutritionally better for you as they haven't been stored as long. Eat locally, the food won't have traveled as far and will also be nutritionally good for you. Find a sport or form of exercise that works for you. Don't assume that you have to use the gym, jog or do crossfit if you don't enjoy them. There are plenty of ways to stay active and feel good about what you're doing to stay fit. Look for your preferred ones and link up with friends who also enjoy the same activities. If you don't want to go outside to exercise, know that you still could do simple exercises at hone. You could to crunches, sit ups, push ups, curl ups and pull ups. You could also watch a fitness DVD and follow along with them. Don't assume that you have to use them and always be informed about what the products are made from and what the ingredients might mean for your health and well-being. In some cases, products can cause allergic reactions, which is not healthy for you. Check out the Safe Cosmetics website at http://www.safecosmetics.org/ and the Skin Deep Cosmetics Database at http://www.ewg.org/skindeep/, so that you can make informed choices about the makeup products you choose to use." ], "summary": [ "Stay organized. Take up relaxation exercises to keep you calm.", "Keep your grades up. Use your intellect. Be confident.", "Be likeable Be involved. Listen to the things your parents say and ask of you.", "Look after yourself. Stay in good shape. Be informed about beauty products." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Seeking Representation", "Breaking into Modeling", "Toning Your Body", "Eating Healthy" ], "document": [ "Applying to an agency won't do you much good if you're unheard of. Apply to a variety of shoots and jobs. If a job seems legitimate, take it even if it's small time. Anything you can add to a portfolio or resume can be impressive when seeking representation. Work on maintaining relations you have with co-workers and peers in the field. Any connection, even small, could get you in contact with a bigger agency or agent down the road. Different modeling agencies are looking for different people. Check out a variety of agencies to find one that works for your needs. Bigger, reliable agencies can be found on websites like models.com. Keep in mind that if you've never had any modeling experience you probably won't be called in to work for one of the top agencies. However, you can still explore their websites and contact them if you have any questions or need insight to enter the modeling business. Even if they aren't interested in hiring you now, talking with agencies will help them become familiar with you. After you've had experience they may consider hiring you on. Stay in contact with anyone who reaches out to you. Even if they're sending you a rejection, send a follow up e-mail or phone call thanking them for considering you. Mention if they have something that works in the future, you would still be interested. If you google top modeling agencies you can often find a website with a list of all the agencies in the nation or world. Then, you can usually find an email for a specific agency or you can call them. There may also be a link to submit your portfolio, which is a great way to get your foot in the door. Also, it's not common to find a modeling agency solely for swimsuit models. Often times agencies use their models for multiple things, some of which may be modeling for the cover of Sports Illustrated. On a local level you may be able to find agencies solely for swimsuit models, but the major companies represent their swimsuit models in the same divisions as editorial and commercial models. The more agencies you apply to, the better chance you have of getting an agent interested. Make a list of agencies you think you may be interested in and start making time each day to work on your applications. Some basic information should be included in your application. You'll need to list your hair color, eye color, dress and shoe size, as well as your age. Some models include information about their passion for modeling or how they always dreamed of being models. Do not include this information. The agency does not need to know this information and workers going through applications may toss out applications that include unnecessary information. In general, less is more in an application. If you have extensive experience, it is worth mentioning in a cover letter. However, do so as briefly as you can. If they're interested, they'll review your portfolio. Some agencies may ask for specific information, like your interests or passions, but only include this information if you're asked directly. Include contact information. You don't necessarily need to include your address, but a phone number is vital. An e-mail also might be helpful as a lot of modern communication is electronic. You should never request an agency contact someone else to get information about you. The agency will want to talk to you directly. You will probably be asked to include pictures when applying to a modeling agency. Know what kind of pictures to include if you want to get a call back. Do not use casual pictures. Photos from vacation or from when you were hanging out with friends are not appropriate for a portfolio. Use pictures specifically taken to be used to apply to an agency. You don't need to spend a ton of money on expensive photo shoots. Ask a friend or family member to help you shoot some nice looking photos of yourself, using a nice camera. If the agency asks for a video, you can make a simple 60 second video on your own. Spending a lot of money on photos won't necessarily result in a call back. An agency is just trying to get a sense of how you look and whether your appearance works for their current needs. If you have any professional photos from modeling shoots, send them in unless the application explicitly forbids this. Professional photos from a bigger magazine or website will be very impressive to a modeling agency. Modeling is not all about your looks. People are more likely to hire those who connect with others. Develop a social media profile and share silly, personal, or inspirational posts alongside photos from modeling shoots. If you're called in for an interview with an agency, be polite to everyone there. You're more likely to get hired if you seem like someone who would be easy to work with.", "If you've never had modeling experience, or you think you could benefit from learning more about the industry, taking modeling classes is a great way to start. Classes can also help boost confidence, so if you have extra time and money, consider joining a modeling class in your area. If anything, it will help provide insight into the industry. Modeling classes are not a prerequisite to becoming a model. Some models are discovered in public and asked to join agencies with little to no modeling experience. However, it never hurts to know more about a career before you pursue it. While it may be tempting to get all dressed up for pictures to send to an agency, many agencies want to see what you look like as your raw, natural self. Have someone with a good quality camera, or even a professional photographer, take pictures of you that you can use in a portfolio. Try to take pictures in different outfits so that you have lots of variety, but keep the outfits simple -- bikinis, fitted t-shirts and jeans, etc. The industry will be able to envision what you look like with all of their styling options and don't need you to send them pictures with tons of makeup and styling done. They want to see you as you naturally are so they can really see your beauty. Once you have a good amount of pictures, compile them into a clean, organized portfolio. Make sure your portfolio has enough variety that an agency or company can see your potential. Don't go into an interview without a portfolio -- companies want to see your work. Just like many companies, your success in modeling depends a lot on who you're connected to. Getting your foot in the door with agencies by meeting them, even if it doesn't go anywhere, is a great way for people to become familiar with your face. Even people who aren't directly in the agency, but are connected to it in some way like photographers, retail store owners, and those who work in fashion can be a great resource. Try to be outgoing in settings where you need to stand out. Network with the people around you until you get connected with someone who can give you a job. Be active on social media, as well, as this can help get your name out there. So many companies try to scam you by requiring you to pay fees to model for them. Other times, you may find an ad on Craigslist asking for models. Either way, be careful when you are looking for modeling jobs that you don't fall into traps or place yourself in dangerous situations. Some things to look for to know if an agency isn't legitimate are: You have to pay a fee to an agent before they do work. Legitimate agencies won't charge you a fee for you to work for them. They get paid when you get paid, meaning they take a certain percentage of your paycheck. If you encounter an agency that requires you to pay them, don't work there. Also, don't confuse agencies with modeling schools. Modeling schools may claim to provide instruction on how to model, but after you take their classes you are on your own. You have to take the opportunity now or it's gone. Most agencies will give you time to explore their company and learn more about them. If they give you an offer today, it should still be good tomorrow. Their website doesn't look legitimate. If you aren't sure if a company is trying to scam you, look them up online. You can type in the name of the agency with the words \"scam,\" \"rip-off\" or \"complaint\" to see if anything comes up. They can't give you references. An agency with working models should have a list of people you could contact or look up to show that they aren't just scamming you. An agency may have pictures on the walls of models they didn't actually represent, so try to ask for phone numbers or emails if possible. If someone says they are an agent or scout of a certain modeling agency, contact that agency. Some agencies will even have statements on their website saying that there are scouts claiming to work for them when they actually don't. These agencies may have specific numbers you can call to figure out if the person you talked to works for their agency. As tempting as it may be, never respond to a Craigslist ad looking for models unless there is a reputable source connected to that ad. If they don't list their company and it sounds \"too good to be true\" it's probably not a good source for a job.", "If you look at any bikini model you'll see that she usually has a flat tummy. Part of this is produced by eating the right kinds of food, but you can also exercise to create a flat stomach. Some exercises you can do to improve your core and abs are: Plank: Lie face down on the floor. Place your hands under your shoulders and your feet shoulder width apart. Then, lift up onto your hands and your toes, straightening your arms. Engage your ab muscles by keeping your back straight and your butt in line with your back. Hold for one to two minutes, or longer if you can. Repeat this twice. Side plank: Get in the same position as plank and lift yourself up. Then, turn your body and lift one leg and one hand off the ground so that your weight is solely on one side of your body (your right or left). You can stabilize your lifted foot on top of the foot you have on the ground. Press your torso up so that your hips aren't dipping. Hold for 60 seconds and then return to regular plank. Repeat on the other side. Then, do two more reps on each side. Boat pose: Sit on the ground with your knees bent. Lean your upper body back, keeping your back straight, and slowly lift your legs off the ground. Extend them straight out in front of you and then extend your arms straight in front of you. Hold this position for five slow, deep breaths, and then lower your legs. Repeat twice. Swaying warrior: Stand with your legs spread out in a wide stance. Shift one foot so it is pointing forward. Then, bend your front knee so that it is over your ankle and hold your arms out to the side. Lift your back arm straight up over your head and place your front arm on your bended knee. You should feel a nice stretch. Come back to center and repeat on both sides three times, but on the last time hold the position for three to five breaths. Scale pose: Sit in a cross legged position. Place your hands on the ground next to your hip bones. Tighten your pelvic floor and your core and then push into your hands to lift your body off of the ground. Hold this position for three breaths and repeat three times. To fit in those small bikini bottoms, you'll need a toned and lifted butt. There are a number of exercise you can do to tighten your butt: Heel sky raise: Start on your hands and knees and then move to your elbows so that they are underneath your shoulders. Put one leg straight out behind you and flex your foot. Lift your foot until it is in line with the rest of your body. Do this slowly, pausing at the top each time. Do three sets of 12 reps on each leg. Single leg ballet kicks: Start by standing straight up and tucking in your belly button so you have engaged your core. Then, slowly lean over, keeping your chest up and your back straight. Try to lean all the way over into a table top position without arching or curving your back. Then, lift one leg up to be in line with the rest of your body and as you do that, reach the same arm down to touch the floor. Slowly move back to starting position, but try to keep your leg from touching the floor. Do three sets of 12 reps on each leg. Lower half lunge: Start in a lunge position, with your left knee bent in front of you, and your left leg behind you, with your knee bent and touching the ground. Then, slowly lift up so your back knee comes off the ground. Try to lift only your knee and not the rest of your body. Lower back to the ground and do three sets of 12 reps on each leg. Bridge: Lie on your back with your legs in front of you and your knees bent. Slowly lift your lower body up until your knees form a 90 degree angle and your thighs are in line with your upper body. Squeeze your butt at the top of this position and then lower back to the ground. Do 15 reps. Last but not least, bikini models always have slim thighs. Butt exercises will likely work your legs and your butt, but you can also add on some thigh exercises to really tone up your legs. Some exercises you can try are: Inner thigh lift. Lie down on your side. Then, lift yourself up onto your elbow, keeping the rest of your body on the floor. Cross your top leg over your bottom leg and bend your knee so that your foot is pointed away from your body and resting near your hips. Then, lift your bottom leg up, with your toes pointed down and then lower it back to the ground, but don't let your foot hit the floor. Do this move 40 times on each leg. Inner thigh side raise. Get into the same position as the inner thigh lift, but instead of crossing your top leg over, leave it straight. Bend your bottom leg so your knee is bent somewhat. Then, lift your top leg as high as you can without turning your body. Lower it back down until it almost touches the ground. Do four lifts on each side. Plie squat pulses: Stand in a wide stance with your toes pointing outwards. Hold your arms out straight and slowly lower into a squat. Stay in that squat and pulse up twenty times. Scissors: Lie on your back with your legs out in front of you. Slowly lift your legs up, keeping them straight until your legs and body make a 90 degree angle. Then, allow your legs to drop to the sides opening up into a wide V, but keep them at the same angle to your body. Bring them back up to starting position, crossing one foot slightly over the other, and drop them back down again. Do 40 reps.", "Instead of just cutting out carbs, or cutting your calories in half, why not focus on eating calories that are good for you? Losing weight is really about burning more calories than you take in during the day, so it is important to watch how much you eat. However, you don't have to starve yourself to lose weight. Some foods that are healthy for weight loss are: Beans: Not only are they inexpensive, they are also filling and versatile. Beans are packed with protein and fiber, and because they take longer to digest, you may feel full longer. Soup: Starting a meal with a cup of healthy soup may prevent you from eating more through the meal. Try to aim for a soup that is packed with vegetables and is broth based-- not a creamy, baked potato soup. Dark chocolate: So you still have your sweet cravings, but you don't want to eat brownies or ice cream. Dark chocolate is a great alternative because it is relatively healthy for you and will satisfy your sweet cravings with just a small amount. Snack on a square or two of dark chocolate anytime you want to reach for the cookies. Pureed vegetables: You can add these veggies to any meals that are more unhealthy, to help you cut back on your calories as well as get the proper nutrients you need from the vegetables. Add them to a meal that may not be super healthy, and you'll probably eat less, or add them to an already healthy meal for more nutrients. Eggs and sausage: Eating this in the morning will keep you fuller throughout the day because it's packed with protein. If you are looking for a healthier alternative, eat turkey sausage. Nuts: These are a classic healthy snack, because they are packed with protein and fiber and are good to munch on. Eat a handful of these when you want to reach for junk food. Apples: Eating whole fruits instead of fruit juice or pureed fruits, like apple sauce, will help curb cravings better. Fresh fruit is packed with more fiber and it can help meet that sweet craving you may be feeling. Yogurt: Greek yogurt is packed with protein and can help with digestive health. It is also good for bone health as it is packed with magnesium, phosphorus, potassium, and calcium. Many people will eat three medium to large sized meals a day, but this isn't always good for you. Eating smaller meals throughout the day can help boost your metabolism, which in turn will help you lose weight. Aim to eat five small meals a day. You can have three meals that are a bit heftier, like chicken and veggies for dinner, but then in between the heftier meals eat smaller snacks like nuts, yogurt, or fruit. You can also follow a bikini competitors diet plan for a diet that will help you lose a lot of weight. However, this diet really isn't sustainable for a long period of time. You might consider doing a week or two of this plan every now and then for a detox, though. If you are really trying to get bikini ready, keeping a log of the foods you have eaten will help you know if you need to continue cutting back. After each meal, log the type of food you ate, how much you ate, the nutritional information, and how you felt afterwards. Then, overtime log the weight or inches you have lost. If you find that you aren't losing much weight after a few weeks of eating healthy and exercising, you may need to change something up. Check your portion sizes for your food to see if they are accurate. Often times we give ourselves more food than what one portion actually is. You may need to sacrifice certain foods if they are unhealthy for you. Water is not only good to keep you hydrated throughout the day, it can also help you lose weight by keeping your fuller, and can be good for your complexion. Aim to drink six to eight ounces of water a day. Recent studies have shown that you should just let your body tell you when you are thirsty, so listen to your body to know how much water you need. Many models live unhealthy lives, trying to sustain a below average weight by not eating enough or the right foods. If an agency wants you to get to a certain size that you believe is unhealthy, don't do it. Working as a model isn't worth the health risks that might be associated with it. Stay fit by exercising and eating healthy, but if you are only allowed to eat 11 grapes a day to maintain the size your agency wants, get out. Don't be discouraged or let someone tell you you are \"too fat.\" Modeling is a business full or criticism and nitpicking, so you have to grow thick skin when you work as a model. Also, remember that the images that you are promoting through your agency are those that young girls and women see constantly. If you're promoting the image that you have to be super skinny or look a certain way, it's going to cause girls and women to feel insecure about themselves. Always strive to promote positive body image." ], "summary": [ "Put yourself out there. Research agencies. Apply to a variety of agencies. Include the right kinds of pictures. Have a friendly personality.", "Take classes. Take natural pictures. Remember it's a lot about who you know. Avoid scams.", "Get a flat tummy. Lift your butt. Get slim thighs.", "Lose weight the right way. Eat smaller and more meals. Keep a food journal. Drink lots of water. Maintain a healthy lifestyle." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Getting Started", "Reusing Them", "Drying the Gel" ], "document": [ "So you might have found some packets inside a seaweed packet or something else. If it has had contact with food, it's better if you wipe it clean with a dry cloth or something and then wash the cloth. Don't wash the packet or else the gels will suck in the water but you will learn how to dry them up later on so it doesn't matter unless you want to do an extra job.", "where you don't want it to get wet, place some packets to wherever the objects are stored in so it could suck in the water therefore not allowing mold etc. to accumulate. These damp places often have mildew. Placing the packets can absorb water and kill bad things. Tuck a small envelope filled with one packet behind the picture's back to protect the frames/pictures hanging on your walls. The gel will absorb the water when the things have touched with water therefore not decreasing the quality of pictures with streaks or fogs. with silica as well. It's a quick and no mess way. It'll take about 2 to 3 days until all dried. Place some within the storage area to prevent this from happening. They are a great way to use and it takes one day. Take out the memory card but don't turn on the phone and leave some packets in a container. Tarnishing is a big issue with silver! Just stuff the food in a bin ans stick some packets behind the lid then close it. Place some in the pockets of clothes to keep them clean and free from mold and possibly bugs. They are a great way to preserve pumpkins but are not edible. Place 3/4 grams of silica for every 100 cubic inches of pumpkin. It's a simple and a really effective way to preserve them.", ", that means that there is too much moisture. This is how you dry them. Don't make contact with sun-light." ], "summary": [ "Find some packets.", "When you have important files, paper etc. Place some packets into your motor's storage places. Stuff some in within photos to keep them safe. Place a packet in your camera bag with film and camera. Since a lot of things in a toolbox are made of metal and can rust, place some packets in there to prevent rusting. Dry flowers Some seeds of plants are prone to mold, bacteria etc. Stash some packets near or on window sills to banish condensation so your windows are clear. Use it to dry up your electronic devices. Slow down the process of silver tarnishing by using the gel beads in jewelry boxes and with your silverware. The packets can keep cat or dog food in good condition too. Cut open the packs and saturate the beads with essential oils to create potpourri which is used for scent and aroma. Place some packets in your luggage to keep clothes dry. Use them for clothes. Hide some in closets where handbags, shoes, accessories are to make sure they are in good condition. If you have blades or knives vulnerable to rust, place some packets of gel in the container. Place them with video tapes to keep them healthy and long-lasting. Hide some packets in your car especially the dashboard to ensure your wind screen is clean and free of fog. Use them to keep Halloween pumpkins from molding. Use them to preserve leaves.", "Now, if your gel has turned pink, blue or etc. Preheat your oven to about 250 degrees Fahrenheit (121 degrees Celsius). Open the packets if you haven't already and lay them out on a baking tray with a cookie sheet or baking paper as apart as possible. Heat them for about 5 hours until they have turned to the original color. Remove the tray and store them in an air-tight container where no liquid can get in." ] }

{ "section_name": [ "Ensuring Quality Water In Your Tank", "Reducing the Chances of a Future Bloom", "Removing Algae From Your Tank" ], "document": [ "Algae thrive when water contains high levels of phosphate and nitrate. Though municipal tap water is safe for consumption and generally low in phosphates and nitrates, there is always a chance that your water source is adding these algae-friendly nutrients to the tank every time you change the water. The best way to ensure that you're adding quality water to your tank is to test your tap water with a home testing kit. Tap water should ideally be at 0 parts per million (ppm) when you test for nitrates and phosphates. If your tap water tests higher than 0 ppm, you'll need to filter your water before adding it to the tank. You can purchase a water quality testing kit and a water filter at many pet stores or through an online retailer. Protein skimmers will help remove organic material like waste and excess nutrients from the water in your tank. That way, if you accidentally overfeed your fish or if fish waste accumulates in the tank, you'll still be able to keep the water relatively clean. A proper protein skimmer should run continuously 24 hours a day. You can discontinue or decrease use of the protein skimmer once your aquarium is free of algae. The filter on your home aquarium can easily build up organic wastes and nutrients. Even though the filter removes these elements from the water, a dirty filter will eventually start to leak those algae-friendly additives back into the tank. To combat this, the filter media should be changed every month. You should also rinse off the filter media every time you perform a partial water change to ensure that the nutrients and detritus do not build up inside the filter.", "Overfeeding of fish is one of the biggest causes of algal blooms in home aquariums. You may be tempted to feed your fish multiple times a day or to add more food to ensure that your fish are well-fed, but all that extra food that isn't eaten ends up settling into the substrate and decomposing in the water. This fuels algal growth, and it can quickly turn an otherwise clean tank into a mess. Try switching to a fish food that's low in phosphates. The label should state the contents and levels of each ingredient. Try feeding your fish only once per day. Some fish experts even recommend feeding fish every other day instead of every day, if the fish can handle such a feeding schedule (ask a fish expert at your local pet store). Experiment with how much food is enough for your fish. Usually a few pellets or flakes per fish are all that can be eaten before the excess food falls to the bottom of the tank. If you're worried that may not be enough food for all of your fish, try feeding them a second time later in the day. However, be sure you feed them smaller portions for both meals. Food and light are the two biggest factors that permit an algal bloom. If you have a tank light over your aquarium, you may need to reduce how often you use it. In addition to reducing the amount of time your tank is lit, you should also replace the light bulbs in your tank. Various types of algae tend to thrive in differing wavelengths of light, and as your light bulbs age they tend to change from one wavelength to another. Try turning off the tank light altogether while you are battling with an active algal bloom. Reduce the amount of time you light your tank once the algae is under control. Try to limit the light time to just a few hours per day. Change fluorescent bulbs once every year, and change VHO lamps at least twice every year. Algae can grow in any temperature or condition. However, studies have shown that algae generally thrive the most easily in warmer temperatures. If you use a heater for your tank, try lowering the temperature by a few degrees. Just make sure that your fish can survive in the temperature range you're considering before you adjust the tank's temperature. Check with a fish expert at your local pet store to determine what water temperature range your fish need to survive.", "Partial water changes are one of the most efficient ways of combating algal blooms in your tank. By removing a portion of the water and replacing it with algae-free water, you'll essentially dilute the algae content of the water. You should generally do a partial water change every two weeks to protect the water quality in your tank. Drain or siphon off about 25% of the water in your tank. For severe algal blooms, you may need to replace more than 25% of the water. Do not change more than 50% of your tank's water at any given time. This can upset the pH of your tank and could stress your fish, which may be fatal. Test the pH before and after performing a partial water change. The pH should not go up or down by more than 0.2 units to avoid stressing your fish. One way to help control ongoing algae blooms is to physically remove the existing algae from your tank. This can be done while you're performing a partial water change, as you'll have easier access to the walls of your tank when the water level is lower. Scrape or wipe down the walls of your tank at least once every week. Be careful if using a sponge. In addition to harboring microorganisms, reusable sponges may trap grains of sand, which could scratch the glass. A commercially-available chemical algicide can help kill algae quickly and efficiently. However, you'll need to be careful with chemical agents like this, as they can upset the balance in your tank if used improperly. Do not use algicide if you have live plants in your tank, as algicide will most likely kill them. You can easily remove algae from your home aquarium by employing algae-eating fish and invertebrates to the tank. These living additions will eat algae off the plants, substrate, and even off the glass walls of the tank. Check with a knowledgeable employee at your local pet store to find aquatic or marine organisms that can help control the algae in your tank. Most species of aquatic snail will eat algae, whether in a freshwater or marine tank. Just be sure that you check at the pet store to ensure the snail you get can live in your tank at home. Bristle stars, bristle worms, aquatic hermit crabs, Nassarius snails, and sea cucumbers will all help control algae in a marine tank by removing organic detritus from the substrate of your tank. Some plants produce and release chemicals that can help inhibit algal growth in a home aquarium. Fast-growing plants tend to be the most allelopathic. Some well-known allelopathic plants that can be added to your aquarium include Cabomba, Egeria, Ceratopteris, Hygrophila, and Vallisneria." ], "summary": [ "Test your tap water. Install a protein skimmer in your tank. Change your filter media on a monthly basis.", "Feed your fish less food or feed them less frequently. Reduce the lighting in your tank. Regulate the water temperature in your tank.", "Perform a partial water change in your tank. Scrape algae off the glass walls. Consider using an algicide in your tank. Introduce algae-eating fish and invertebrates. Try adding allelopathic plants." ] }

{ "section_name": [ "Creating Resolutions and Preparing to Begin", "Maintaining and Accomplishing Your Resolutions", "Starting Your Resolutions" ], "document": [ "These can be about anything, not just the big ones like quitting smoking and losing weight that many people associate with New Year's resolutions. Jot down some notes while doing the following: Consider how you can improve your health. Ask yourself, Can I drink more water? Quit smoking? Stop eating fast food or fried food? Become vegetarian? Exercise more? Consider your relationships with others. Are there ways that you can be a better spouse, parent, other family member, or friend? Consider your work life. Ask yourself, Can I be more successful and happier at work? Be more organized? Stop procrastinating? Consider ways to make a difference. Are there ways you could make a difference in the world through activism, awareness raising or promoting a cause? Look over your notes and determine what items on it are most important to you. Don't take too long choosing; often it's the things that leap out at you straight away that have the most meaning for you personally. ” Systems are the ways that you carry out a larger goal. You need to break down large goals into smaller actions that can are easier to carry out. If you leave your larger goals too vague, you may get confused and change your mind frequently on the ways to accomplish them. This is the purpose of creating systems. For example: if your goal is to lose 30 pounds in the following year, you can resolve to cut out fast food, soft drinks, sugary snacks and drinks, drink more water, and walk three days a week until March, and then gradually add in two days at the gym. Make sure your goals are: S – Specific (or Significant). This means your goals include systems for achieving them. You have specific actions that can be carried out that work toward your larger goal. M – Measurable. This means that the changes you see once the goal is reached is noticeable. You will feel different (better), because you are healthier, because your family or social life has improved, etc. A – Attainable. This means that the goal is realistic and can be reached. There are benefits to aiming high, but you don't want to aim so high that you become disappointed and discouraged from making any changes at all if you can't reach the goal you set. For instance, if you've never run a day in your life, don't make running a marathon your goal quite yet. Perhaps start with shorter races like a 3K or 5K, and work up from there. R – Relevant (or Rewarding). This means that there is a real need for your goal. You have been unsatisfied with a certain area of your life for some time, and you have a strong motivation to want to change it. T – Trackable. This is similar to measurable, but means that you can assess your progress throughout the process. Have you made a schedule and are you following it? Are you losing weight gradually (if that's your goal)? Are you getting along better with your loved ones? Etc. Discuss your goals and why you made them with your family and friends. This step is very important! Ask for others' support on these goals throughout the year. If possible, team up and visit the gym or shop at the health food store together. Ask them to speak up if you slip and order a Diet Coke instead of a water, or forget another goal on your list. People who tell others about their goals are more likely to accomplish them, whether it's because they have extra support they need, or because they're afraid of being embarrassed if they don't accomplish them, it's hard to say. Save a copy on each computer or electronic device you own, such as your cell phone and tablet. Email a copy to your work address and save it to your work computer. Make a smaller copy and keep it in your wallet. Post a copy on the outside of your refrigerator! Use bright paper so it catches your eye and don't let it get hidden behind coupons and artwork.", "Determine ahead of time what rewards will be at small milestones of accomplishment. Have frequent small rewards and a “grand prize” for completion. If your goal is losing weight, you might buy new clothes to replace old ones that don't fit anymore at each milestone, and then plan a nice vacation for when you've reached your goal. It can be hard to maintain your motivation and dedication to making a change in your life when you can't see immediate results for your efforts. At each low point, have faith that persisting and being consistent in reaching your goal will pay off in the long run. If you're trying to lose weight and are struggling to keep up with your workouts, just think about how each minute you exercise burns fat and gets you closer to your goal. Fearing change often stops us from achieving a goal. Making a goal sounds good at the time, but then the fear of change surfaces. To avoid this happening to you, realize that your excuses are a way of covering up a fear of change. Look beyond \"I can't\" and start substituting this with \"I can\" and \"I am\". Identify your excuses for not going through with parts of your goal. By listing excuses, you can see them for what they are and move beyond the fear of change. Sidestep blaming other people or circumstances for not achieving your goals. If you take responsibility for achieving your goal, these external factors cannot sap your power to do what you've said you'd do. Write down the things you do out of habit that distract you from what really matters. Then, list things that you consider to be more positive and fulfilling behaviors and choices you want to make instead. This includes adjusting the habits mentioned in a previous step, even if they were things you once enjoyed. For instance, if are trying to lose weight and you eat out with family or friends as bonding time, either choose restaurants that offer healthy meals or decide to do something else fun together instead of eating out. Everyone encounters occasional outside stressors and events that take us out of focus on our goals. Use Monday as your day to regroup and start over if you slip and have a bad week completing your goals for any reason. The “Monday Campaigns” is a group of nonprofit health organizations that organize various healthy things to do on Mondays, such as “Meatless Mondays,” “De-Stress Mondays,” and “Move-It Mondays.” Don't be too hard on yourself if you slip and remind yourself of the progress you have made. Just start over on Monday. Whoever you've chosen to help you, be it family, friends, a life coach, therapist, or someone else, lean on them to support you through times of weakness, when you need a booster to get back on track. Don't expect to do this completely alone; look for other people's advice, ideas and feedback to help you keep going. Document at least one thing every single day in the following year for which you feel grateful and one sentence for the progress you have made. When writing, consider: What memorable moments can you draw from each day? In what ways did you grow today or find that your awareness shifted? Keeping note of this will help you to stay grounded and motivated with your goals.", "Even more important than a specific deadline for your goals is to set a schedule of how you will reach the goal. Some goals are actually lifelong changes that you will continue after the goal is reached. For instance, systems for weight loss and for improving your relationships don't necessarily “end” once you've reached the goal. To keep weight off, you have to maintain the healthier lifestyle system that you created. To maintain healthy relationships, you would want to continue the things you started doing in your resolutions. So consider: If the goal is losing weight, be sure that you have researched a healthy amount of time to lose a certain amount of weight, and write down your exercise schedule and the changes you will make in your diet for each day. If you're trying to be a better parent or friend, or to be more successful at work, make a schedule of when and how you will do each thing that's on your systems list. Don't wait for inspiration to strike. The best thing to do is start on January 1 and start tracking your progress. If your goal is to lose weight, don't say, “I'll start tomorrow.” Start right away! Starting may actually be the toughest part, but once you get into a routine it should become easier. Set up dates for evaluation with a mentor. This helps you to stay focused and evaluates methods for improvement. It's even better if you find someone who has the same resolution. If you have a friend who's also trying to lose weight, check in with each other and motivate each other. It may also help to consult with your doctor or a trainer about your progress For every day on your calendar or schedule, write down what you will do for that day, what time you will do it, and don't forget to actually do it, no matter how busy you are. If your goal is losing weight, write down what you will eat, and when and how you will exercise each week. Take each step one at a time and be happy with your progress. The only way you'll get to where you want to go is to complete every small step along the way, checking it off with pride as you accomplish each step. Remind yourself of the weight you are losing or how you are feeling healthier instead of the fact that you haven't reached a certain number of lost pounds yet. You will get there. It's also good to get rid of habits that don't coincide with your goals and may contribute to you being unable to reach them. For example, set your running shoes next to the door. Put fruits and veggies in the front of the fridge. Get rid of the junk food and don't buy more. If something you regularly do for fun with family and/or friends includes eating out at places where most of the food is unhealthy, choose a different place that offer healthy meals. Or, don't eat out at all and do something else like go for a walk or a bike ride instead." ], "summary": [ "Brainstorm about changes and improvements you'd like to make. Choose one or two attainable larger goals. Create “systems. Look at your list and reflect, using the SMART mnemonic. Talk to others about your goals. Print out copies of your resolutions.", "Reward yourself. Remind yourself of your successes. Face your fear of change. Recognize your self-defeating behaviors. Begin again if you slip up. Lean on your support team. Keep a journal.", "Create a schedule. Start following your plan immediately. Create accountability. Remind yourself about your goals. Focus on the process rather than the end goal. Create your environment so that you will accomplish your goals." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Avoiding Common Mistakes", "Pairing Your Leggings with Summer Outfits", "Finding the Right Leggings" ], "document": [ "Leggings that are intended for yoga or exercise are often made of a thicker material like spandex and can be less comfortable to wear for long periods, as well as less flattering. Stretch cotton is a better pick for comfort. While leggings can be a great base for a dressy outfit you wear out on the town, they are not generally considered appropriate for the workplace or for any other strictly formal situation. It can be difficult to tell how transparent material is until you put the leggings on, and some styles are more transparent in the light. Make sure your leggings are thick enough that you can't see through them, or else pair them with a long top. Wearing skin-tight shirts with leggings can make your outfit look like a bodysuit or unitard, which can be unflattering for any body type. Choosing loose-fitting tops with boxy or flowy shapes will create a more appealing contrast. Try adding a long sleeveless sweater or a light tunic to your wardrobe that you can throw on over any outfit to add a little length and dimension. You may even want to wash them after every use in the summer when your leggings are more likely to absorb sweat and body oils. Follow the instructions on your leggings' care label, and consider using a detergent that contains enzymes, which break down odor-causing bacteria. It can also be helpful to spritz leggings with diluted vodka or vinegar after wearing them, especially if you're unable to wash them right away.", "Shirts that come down to just above your waist can be a cool option on hot days, and high-waisted leggings are a great complement to this look. If you don't have high-waisted leggings or don't like calling too much attention to your midriff, try adding a light, open blouse or tying a shirt or jacket around your waist. Leggings go well with airy tunics and light oversized blouses. Choose something that comes down past your waist. Wear a nude tank top underneath, or pair a brightly colored tank or sports bra with a plain, light-colored shirt. If you want an extra layer for the when the sun goes down, throw on a silk kimono, oversized blouse, or light jacket. This will also help make your torso look longer. A brightly colored kimono with a plain tank top, dark leggings, and sandals can make an excellent outfit for going out on a summer evening. If you want to dress up, wear black leggings with dark, closed-toed heels or flats that show your ankles. You can also opt for faux-leather or metallic leggings for a little extra flair. Dark heels, an oversized blouse, and light jewelry can make black leggings look dressy. A simple shoe with bright colors or patterns can make for an interesting accent to plain, dark-colored leggings. Just make sure they don't clash with your shirt or accessories. Try metallic or sequined flats to dress up a simple outfit like black leggings and a long dress shirt. If you have shoes in bright, solid colors, pair them with small accents of the same color. For instance, try bright red shoes with matching lipstick or earrings. Comfortable sneakers can be a great complement to jeans leggings, or help to dress down a fancy outfit. Look for something low-cut, which will draw attention to the narrower part of your calf and make your legs appear slimmer. Brightly colored converses are a great accent to simple outfits like jeans leggings and an oversized t-shirt. When pairing with dressier outfits, choose sneakers in dark colors to keep the contrast subtle.", "You want something with good ventilation for hotter days, and your best options will be a cotton or Lycra blend, or even bamboo. Some legging styles also have mesh stripes or bands, which can increase breathability as well. These have a sporty look that will go well with oversized t-shirts and jerseys. The waist should be tight enough that your leggings stay in place when you move, but loose enough that it doesn't press uncomfortably on your stomach or hips. Try a few squats and kicks. If the leggings seem to bunch or sag anywhere when you move around, try a different pair. It's especially important to try on leggings beforehand when you are buying printed or patterned leggings. Some patterns look don't look as good when they're stretched out, or you may find that they're unflattering once you put them on. We tend to wear lighter, brighter colors in summer, but you'll still want your leggings to be darker than what you wear on top for the most flattering look. If you do choose lighter-colored leggings, be sure to wear them with a long top, since they are often more transparent. This will make your legs appear longer, and will also match well with cool, comfortable summer shirts like crop tops. They can also be useful for making your midsection appear longer and thinner, and avoiding bulging or “muffin-top” around your waist. Try wearing high-waisted leggings with a cropped t-shirt and sneakers for a casual summer look. When the temperatures are really high, capris can be a cooler way to wear leggings. They should come down to just under the muscular part of your calf. Tapered legs, rather than flared, will make for a more slimming look." ], "summary": [ "Buy leggings that are meant for everyday wear to avoid discomfort. Avoid wearing leggings as formal or professional attire. Don't wear transparent leggings without a long top. Avoid an unflattering “bodysuit” effect by wearing loose, flowy tops. Wash your leggings after wearing them twice to avoid odor buildup.", "Wear crop tops or tied-up tanks with high-waisted leggings. Create a comfortable, summery look with long, breezy shirts. Accent your outfit with a light jacket or kimono for chillier temperatures. Wear dark flats or heels for a more formal look. Choose bright or patterned shoes to accent plain leggings. Wear low-cut or Converse sneakers for a casual look.", "Choose a breathable material like cotton to avoid overheating. Try leggings on before buying them to make sure they look and feel good. Stick to darker colors to create a slimming effect. Buy high-waisted leggings if you have shorter legs. Choose capri leggings for hotter days." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Changing to CMYK Format on an Existing Illustrator Document", "Converting a New Illustrator Document to CMYK" ], "document": [ "Click the Illustrator icon on your desktop, or find it in the Start panel at the lower left corner of your screen (click the Windows icon to open the search bar). If you have a Mac, click the Finder icon in the lower-left corner of your dock. From the Go menu, select applications and scroll to Adobe Illustrator. Or, if Illustrator is pinned to your dock, click the Illustrator icon. Now you will navigate to the File menu in the upper-left. A window will appear allowing you to browse for your file. Now you can select your file. Alternatively, press “Control O” on a PC or “Command O” on a Mac. Navigate to File menu again to convert to CMYK. Hover your mouse over Document Color Mode. Now that you're back to the existing document, find the dark arrow icon (Selection Tool) at the top-left of your tool panel. This tool will allow you to select all document objects. . All objects should be blue. Find the Edit Colors option. Now you can choose Convert to CMYK. Your file has been converted to CMYK, which will allow you to send it to a printer.", "Click the Illustrator icon on your desktop, or find it in the search panel at the lower left corner of your screen (click the Windows icon to open the search bar). If you have a Mac, click the Finder icon in the lower-left corner of your dock. From the Go menu, select applications and scroll to Adobe Illustrator. Or, if Illustrator is pinned to your dock, click the Illustrator icon. Press “Control N” on your PC or “Command N” if you have a Mac. A window will appear with an Advanced tab. Now you can select the Color Mode. Now you can select CMYK. Typically, this will be set as the default option. Now you’re ready to confirm the setting. The upper-left corner of your document should now say “CMYK preview.” Your documents will default to CMYK, unless you change the setting later." ], "summary": [ "Open Adobe Illustrator. Click File then Open. Click OK to select your file and open it. Click File. Select CMYK. Click the Selection Tool. Click and drag your mouse over the entire document. Navigate to the Edit menu. Hover your mouse over Edit Colors. Choose Convert to CYMK.", "Open Adobe Illustrator. Open a new document. Click the Advanced tab. Click the Color Mode dropdown. Click CMYK. Click OK." ] }

{ "section_name": [ "Changing Your Cartridge", "Replacing the Stylus" ], "document": [ "With your wires connected and the screws tightened, reinstall your stylus. Hold it around the side of the case and slide it into the opening at the front of the cartridge. Once you hear a click, your stylus is attached. Enjoy your new cartridge and stylus!Many cartridges come with new styluses already installed. If your cartridge comes with a stylus, don’t bother replacing it unless you have to.", "Instead of ordering a replacement stylus, look online to find compatible styluses for your turntable. There are 4 main stylus models, and each has their own benefits and drawbacks. Check a stylus manufacturer’s website to find out if a new stylus will fit on your brand of turntable. Keep in mind, unless you have a great ear, you may not recognize much of a difference between your stock stylus and the new needle." ], "summary": [ "Reattach your stylus to finish replacing the cartridge.", "Order a different type of stylus if you want to upgrade your sound." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Coping with BPH at Home", "Using Home Remedies for BPH" ], "document": [ "Caffeine and alcohol are classified as diuretics, which means they affect the muscle tone of the bladder and stimulate the kidneys to produce urine. Since a primary symptom of BPH is increased urgency to urinate, you should avoid drinking caffeinated and alcoholic beverages, especially in the evening. Avoid alcohol and caffeine, especially after dinner. Try not to drink any beverage with caffeine or alcohol within four hours of bedtime, and stop drinking all fluids about two hours prior to heading off to bed. Caffeine is found in coffee, black tea, green tea, hot chocolate, colas, most soft drinks and virtually all energy drinks. Caffeine also increases neuron activity in your brain, which can keep you up at night and acerbate the symptoms of BPH. Many OTC cold and allergy medications, as well as sleep aids, contain antihistamines or other decongestants that can worsen BPH symptoms and trigger more trips to the bathroom. Other types of drugs can also negatively impact BPH symptoms, so review all your medications (OTC and prescriptions) with your doctor and/or pharmacist to be on the safe side. Other problematic drugs include: high blood pressure (hypertension) medication, antispasmodics, antidepressants, and neurological drugs used to treat Parkinson’s disease. Your doctor might be able to adjust the dosages or change the schedule for problematic medications, or maybe prescribe different ones that cause fewer urinary problems. Be aware that some drugs also contain caffeine or other diuretics/stimulants, so research the ingredients of all medications that you take. When urinating, particularly in the evening just prior to bedtime, take the time to completely empty your bladder because it will reduce the need for subsequent trips to the bathroom during the night. This isn't always easy to do with BPH and may take five to 10 minutes, but it helps to prevent sleep disturbance from having to get up every two to three hours. To promote bladder emptying, try sitting down while urinating rather than standing up — it changes the angle of the urethra and can be more relaxing. Other methods to help promote emptying your bladder include: running the water in the bathroom sink, distracting yourself with relaxing music and keeping yourself warm (by wearing slippers or a housecoat) if it's chilly. Consider using the double-voiding technique: after your initial strong stream of urine comes out, wait a moment and then try again to see if more comes out. Taking a warm salt bath in the evening can help you cope with the symptoms of BPH in a variety of ways. The magnesium-rich Epsom salt and warm water can be soothing and combat stress, promote sleep, get rid of mild aches and pains, reduce muscle tension and potentially trigger urination. If you do feel the need to go, empty your bladder while in the bath for best results — don't worry, urine is sterile and great for moisturizing skin. At least two cups of Epsom salts should be added to a warm bath for noticeable therapeutic results, but don't make the water too hot (to prevent scalding). Don't soak in the bath for much more than 30 minutes because the salty water will pull fluid from your body and start to dehydrate you. Sitting around too much and being inactive is generally unhealthy, but the lack of circulation and pressure on the pelvis while sitting isn't good for the prostate gland either. Some research suggests that mild exercise, such as walking, may help reduce the symptoms of BPH. Exercising can also reduce stress and muscle tension, which are contributing factors that make it more difficult to urinate normally. Although walking, hiking and swimming are great stress-relieving exercises that can benefit BPH sufferers, avoid cycling — the pressure from the seat can irritate the prostate and make BPH symptoms worse. Lifting heavy weights and straining at the gym can make the symptoms of BPH worse in some men, so focus on less strenuous exercise. Other exercises that may acerbate BPH symptoms include rowing and canoeing.", "Beta-sitosterol is a cholesterol-like compound found in a variety of plants. Research indicates that beta-sitosterol can significantly improve urinary flow and reduce the amount of residual urine left in the bladder in men with BPH. Researchers didn't find that it shrinks the prostate gland, just that it's able to combat the primary symptoms. Suggested dosages of beta-sitosterol for BPH issues are between 60 to 130 mg per day for many weeks. Beta-sitosterol is also used to lower blood cholesterol levels, which makes it a good option for men who have high cholesterol along with BPH. levels are high. Pumpkin seeds are particularly rich in beta-sitosterol, which is why they are often recommended for men with prostate problems. Saw palmetto berries have been used for many generations to combat prostate gland problems, including BPH. Several (but not all) studies have concluded that saw palmetto extract can relieve BPH symptoms. The herbal extract works by preventing testosterone from being converted into dihydrotestosterone, which is needed by the male body for the prostate to grow. Recommended dosage is at least 320 mg daily of an extract that's standardized to contain 85 – 95% fatty acids and sterols. It usually takes a few weeks to impact urinary symptoms. Research indicates saw palmetto extract is as effective as some prostate medications, such as finasteride (Proscar) and has fewer side effects. Saw palmetto is very popular in Europe (especially Germany) for treating BPH and other prostate conditions. Pygeum bark extract (African plum extract) is another old and time-proven remedy for prostate problems. Pygeum has been shown to be an effective treatment for BPH symptoms in men. It is particularly effective in combating nocturia (increased urination at night) and improving the flow of urine. It contains various phytosterols (including beta-sitosterols), which inhibit the production of prostaglandins (inflammatory compounds) in the prostate. Pygeum, although originally discovered in Africa in the 1700s, has been used in Europe (particularly France) to treat BPH since the 1960s. Recommended dosage is between 75 – 200 mg daily. It usually takes a few weeks or more to impact urinary symptoms caused by BPH. Pygeum is available in various capsules, liquid extracts and powder forms, which means concentration and effectiveness varies according to manufacturer. Rye grass pollen (Secale cereal) is another herbal remedy for BPH that's backed by scientific evidence. More specifically, a couple of studies found that a standardized extract of rye grass pollen improved BPH symptoms, including reducing frequency of nighttime urination (nocturia) and the amount of residual urine left in the bladder. Grass pollen is also able to decrease the size of the prostate (as determined by ultrasound exams in men with BPH). Do not use this remedy if you have allergies to grass pollens. The studies on grass pollen are based on men taking the supplement for between four to six weeks, so don't expect immediate results." ], "summary": [ "Avoid drinking caffeinated and alcoholic beverages in the evening. Avoid taking over-the-counter (OTC) antihistamines or decongestants. Try to always completely empty your bladder. Take warm Epsom salt baths in the evening. Be active and exercise more.", "Take beta-sitosterol for BPH. Try saw palmetto berry extract. Consider pygeum for BPH symptoms. Experiment with rye grass pollen." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Master the Attitude", "Get the Look", "Talk the Talk", "Live the Lifestyle" ], "document": [ "If you believe all men want a blonde with large breasts, you'll act like it. Every man is attracted to a different type of woman. Relax. Yours is out there. Smile. Such a simple thing does wonders. Positive, smiling people light up a room and others are automatically attracted to them. Moods are contagious--if you make others feel good, they'll seek to be around you. Compliment others. This includes him! The old adage \"What goes around comes around\" is true. Cultivating an aura of positivity that others can benefit from will encourage them to return the favor. What's more, accept compliments with grace. If a guy tells you that you look nice, smile and say, \"Thanks!\" Don't brush off his statement or disagree with him. . Thinking you're awesome makes it easier for others to see you're awesome, too. Think of all your positive attributes. Though nobody's perfect, we all have something others envy. Write down what you love about yourself and go over the list every day. Limit your complaining. We all struggle with our weight and with friends. If you have a problem, do talk about it--but don't fill empty silences with griping. Keeping your mind on bigger, happier things will make it easier to give off the impression you want. Be proud of your accomplishments. Did you ace that test? Score the most points in your last volleyball game? Go ahead, brag a little! Don't be afraid to talk about the impressive things you do. Make sure not to be self-centered. Being proud of yourself and conceited are two very different things. Compare yourself to your former self, not to those around you. Make the goal to be better than who you were, not better than others in your life. There will always be people better and worse off than you. Keeping an open, welcoming stance will show any guy that you are approachable and ready to talk. Make eye contact. Shying away from someone shows them that you're nervous and may not want to engage. Holding his gaze will let him know that you're interested and deserve his attention. Stay open and friendly. Crossing your arms may give off the impression that you're not looking for conversation. If you see a guy you may be interested in, angle your body towards him, signaling that interest. Being open also involves not being preoccupied with something else. Checking your phone every 2 minutes tells the world that you aren't present and involved in your surroundings. Set it down and make yourself available. Touch him lightly. The bond of human touch is irreversible. If you're involved in conversation, touch him sweetly on the arm or knee to tell him you're listening and captivated.", ". Taking showers regularly and keeping up on your appearance is the first step to showing the world you're interested in it. Deodorant and toothpaste do great things for unwanted scents. Applying deodorant every day and brushing your teeth after each meal will ensure that you're always looking and feeling fresh and clean. Light make-up will enhance your best features. Make sure not to go too overboard; most men prefer a more natural look. Too much make-up says you're not beautiful without it--which clearly isn't true! Whatever you feel best in looks best on you. Whether it's dresses, t-shirts, or leather cowboy boots, your clothes are a symbol of you. Don't try to fit in with a certain look. You want to attract guys that like you--not who you are trying to be. Dress for the occasion. It may be tempting to wear sweatpants to your cousin's bar mitzvah, but negative attention is not what you want.", "You may think you know what kind of guy you are looking for until one surprises you. Taking risks and going with the flow leads to more experiences and more connections. Say \"yes.\" If you're interested in a guy, don't shut down the conversation. He loves snowboarding? Great! Maybe you know nothing about it, but could he take you next week? Play along. If he's teasing you, don't over-analyze. Tease him back! Show him you can be sharp, funny, and take a joke, too. A confident, dynamic, open girl is hard to resist. Being yourself and showing him your best qualities is the only way to market yourself. Are you funny? Crack a joke! If you're strong, embrace it! Never alter your personality for who you think someone else wants you to be. It won't stick. Share your interests. You'll never know if you have something in common if you don't talk about yourself. Letting him get to know you allows him to see how unique you are. Talk about your life. Including him in on your friends and family will make him feel more attached to you. After all, they're the ones who have shaped you. While being mysterious can be attractive, you want to show him you're a real person who can be trusted. We can never guess who we'll click with. If you've made a connection with a guy, be sure to follow up. If he's coming off as unavailable, no problem. He's laughing, you're laughing, and you've been talking for ages. Don't be afraid to take it to the next level. Find something he's interested in and make a suggestion to do it together. If he's interested, he'll take the conversation and run with it. If a guy you're attracted to isn't attracted to you back, there's no use in even thinking about it; it could be one of a million reasons. He could be in a relationship, newly single and not ready, or just not feeling it at the moment. Remember: don't take it personally. He is one of billions of guys. You'll be fine. Mostly likely you'll forget it about when...wait. Who's that cute guy over there?", "Finding and sticking to an exercise routine leads to higher levels of energy, better sleep, and a clearer complexion. That's not even including the health benefits and trimmer waistline! A simple thing like going for a walk every day contributes to overall health. If you have time (and the ability) for a daily trip to the gym, great! But if not, stay active with smaller things: walk the dog, play tennis, or go swimming. A girl with interests is an interesting girl. Having your own identity is key to attracting a man: If even you don't know who you are, how can he? Find hobbies. There are loads of things you're good at. Once you find the things you enjoy, you'll find guys with similar interests. Having things in common makes it easier to communicate and start a relationship. Your passions should include other relationships. Don't neglect your friends and family in concentrating on finding a guy. Surrounding yourself with others who care about you will help you grow and become a more well-rounded, positive person. . A balanced, nutrient-rich diet works wonders on the body and mind. Your body is a temple--don't put things into it that are harmful. Getting enough vitamins and minerals will make your hair and nails grow faster and thicker, in addition to your skin glowing and looking healthier. This means loading up on the fruits and veggies and cutting down on the processed goods. Kick those nasty habits. Drinking alcohol and smoking cigarettes adds years to a person's appearance. Not to mention the bad breath and body odor." ], "summary": [ "Be positive. Be confident Watch your body language.", "Practice good hygiene Find your style.", "Stay open to opportunities. Show him who you are. Feel it out.", "Get energized. Cultivate your passions. Stay healthy" ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Getting the Proper Materials", "Step Two: Soldering" ], "document": [ "Copper tubing used for plumbing piping is available sized nominally, meaning that the outside diameter of the tubing is 1/8\" (0.125 inches) larger than its stated size. In other words, 1\" nominal copper tubing measures 1.125\" inches in diameter. If you need to cut the pipe for your project, make sure that you use a tube cutter, clamping the pipe firmly and rotating the cutter around the pipe. It should take about 8 turns. Most nominally-sized copper tubing is available in four weights, or wall thicknesses, which is color-coded. Typically, though, residential projects will involve copper tubing of either Type L or M. Type L tubing is marked with a blue tag and is typically the most commonly used in commercial/residential installations. Type M is marked red and has the lightest wall that can be used for a pressurized system. Depending on your project, you'll probably need some combination of the following: Male/Female adapters, which are used to join a solder pipe to a threaded pipe. Reducing adapters, which are used to go from a larger size pipe to a smaller size. Elbow joints, which are used to turn corners, typically 90 degree bends, but also available in 45 degree bends. Tees and crosses, which are used to join a branch tubing to the main tubing, using a tee, or two branches in the case of a \"cross.\" For potable water systems, lead-free solid core solder must be used. It is typically 95/5 (95% tin and 5% antimony), or an alloy of tin and a small amount of copper and/or silver, commonly sold in one pound rolls of 1/8\" diameter wire. Solder with lead must not be used for potable water systems. This is typically a jelly with a zinc chloride or rosin cleaning component used to cover the cleaned surfaces of the copper to be soldered before assembly and heating. It is the function of the flux, upon heating, to facilitate further cleaning, exclude atmospheric oxygen, prevent re-oxidation, and to aide in wetting out the solder. Typically, a traditional electric soldering iron won't be hot enough to work with copper tubing. You'll need a heat source of sufficient output capacity to heat the assembled fittings and tubing to a temperature above that required to melt the filler solder, typically 400 to 500 °F (204 to 260 °C). For this reason, a propane/air, or acetylene/air torch fitted with a tip of appropriate size is most often used. Clean, dry cotton rags and a spray bottle full of water will complete the necessary soldering materials.", "Remove the copper oxide coating on both the outside of the tubing in the area to be inserted into the fitting, and the inside of the fitting itself. For this, you can use sandpaper, emery cloth, or specialty devices sold in stores for this purpose. All copper oxide must be thoroughly removed from both surfaces until they are both completely clean, with no dirt, grease, oil or other impediment which will interfere with the wetting out of the solder. If you don't, this will result in a leaky joint somewhere down the road. Any small drips of water through the joint being soldered will prevent the process from working, resulting in a leaky fitting. If the system valves will not stop the drip completely before you start working, stop up the pipe with a piece of white bread, inserted in the tubing as far as possible away from the heated area. This will temporarily dam the water flow and will dissolve easily during the flushing operation suggested at the end of the job. Apply flux to the inside and outside of the copper tubing. Move the end of the blue flame against the assembled fitting and tubing, moving it all around the components in the area into which solder must be placed. With constant movement at all times, heat slowly and uniformly while testing the melting point of the solder by touching the tip of the solder wire to the joint. This will take some practice. Try holding the flame in your non-dominant hand and the solder in your writing hand. Remember, you're using the flame essentially to heat up the solder and melt it. You accomplish this by applying the flame to the copper tubing and then touching the solder to the joint. The heated tubing will draw the melted solder into the joint by capillary action. Use the flame sparingly. Move the solder and flame to the side opposite the melted solder, continually feeding small amounts of solder and moving the torch until the solder has circled the fitting. The solder will seem to run toward the heat. The purpose is to allow the solder to completely fill the area between the fitting and the tubing by letting it run into the cracks. On larger fittings, concentrate the heat slightly ahead of the wetted solder to allow this to occur. Be careful not to overheat the copper. Keep the torch moving constantly to prevent blackening the copper. If the joint is overheated and blackened, you'll need to disassemble it and re-clean the pipe, otherwise you'll risk a leaky fitting. Spray a mist of water on the area soldered to freeze the solder and prevent movement of the joint which would create a leak. Use fresh potable water to remove any excess flux, dirt, or loose solder beads inside the tubing after all soldered connections are completed. This will also help you check for leaks when the job is done." ], "summary": [ "Get copper tubing of appropriate diameter. Make sure the tubing is of the proper wall thickness for your project. Get the proper connectors and joints for the system you are building. Select solder. Obtain the appropriate solder flux. Get a heat source.", "Prepare the pipe. Brush the cleaned surfaces with the solder flux as soon as possible after cleaning, and assemble the fitting and tubing. Light the torch and adjust it so you have a blue flame. Melt solder into the joint. Wipe excess liquid solder from the hot surfaces using a clean, dry cotton rag. Flush the piping thoroughly." ] }

{ "section_name": [ "Being Direct", "Reading Body Language", "Observing the Way He Looks at You", "Receiving Attention" ], "document": [ "Ask him, straight forward, what he looks for in a girl. This will give you a better idea of the kind of things that he is or isn’t attracted to. (Take note about if you have these qualities or not.) Not only should you ask what he likes, but also ask what he doesn’t like. Keep it casual, but pick at his brain for his biggest turn-ons and turn-offs. If he says that he’s “not sure how he feels,” that’s not a good sign. Chances are, he knows, but he knows you won’t respond well if he tells you. If he says that he thinks that you have a great personality, ask him if he finds you attractive. Have a talk about what you mean to each other. Make sure not to bring it up in front of a group. That might make him uncomfortable and he might not give very straight answers to avoid an awkward situation.", "Strike up a conversation with him and pay attention to the way he interacts with you. If he is an outgoing person and likes you, he’ll playfully touch you while you talk. The occasional shoulder brush or hand-grab to show you something are tell-tale signs. If he is shy, he won’t be as obvious. If this is the case, he may blush or stare at you while you talk. A true smile extends beyond the normal width of a mouth. If his smile is across his whole face, he’s being affected by you in a good way. If his teeth aren’t showing, he’s most likely forcing the smile. This means that he’s humoring you and isn’t interested. All of his muscles will be pulled to show off his body to his best advantage when he’s talking to you if he’s trying to impress you. He’s often stand with his hands on his hips to suggest confidence. When a man is interested, he’ll stand directly in front of you to show full attention and make it possible to lean in to get closer with ease. If he’s not interested, his shoulders will face away from you.", "Not only should you be looking for eye contact, but you should also notice his pupils. If he is looking at you while you talk—great. If his pupils are larger than normal—even better! Dilation is a brain response that occurs when someone is attracted to something. If his eye contact is shaky, it most likely means that he wants to get out of the situation that he’s in. Excessive blinking is another strong indication someone is attracted to you. For some people, blink rate spikes when they’re emotionally excited. If his eyebrows are raises slightly, this means that he finds you fascinating. This is a subconscious expression that happens when a man likes what he sees. He may not always have direct eye contact when he’s speaking to you, but that doesn’t mean he isn’t interested. If his eyes wander, take note of where they’re going. If he’s checking you out—he’s obviously interested. If he seems to be looking past you, it’s not a good sign. That shows that he is in a rush to escape the conversation.", "Once you do this, sit with the group for a bit to see how your guy acts. If he seems to be putting on a show for his friends, it is likely that he is trying to get your attention. This means that he’s interested. If he seems quiet or awkward, he might be uncomfortable with the situation because he’s not interested in you and doesn’t feel comfortable with you hanging around his friends. Take note of how often and the reasons he calls or texts you when you aren’t together. If he is only calling you to ask a favor, he probably just sees you as a friend. If he calls just to see how you’re doing or to make small talk, he’s interested. Is he always on is phone? Does he appear scatter-brained and ready to get out of the conversation? If either of these are true, he’s not interested. If he is interested, he will give you his full attention for as long as he can get it for." ], "summary": [ "Learn what he likes. Ask him what he thinks about you. Talk in private.", "Interact with him. Notice his smile. Notice his stance.", "Look for eye contact. Check out his eyebrows. Notice if he looks past you.", "Introduce yourself to his friends. Talk on the phone. Watch how he talks to you." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Recognizing the Symptoms of Actinomycosis", "Treating Actinomycosis", "Avoiding Actinomycosis" ], "document": [ "If you have actinomycosis in your face and neck, you will develop reddish or bluish colored lumps, which may initially be painful but later become painless. You may also run a high fever (100.4 degrees Fahrenheit or 38 degrees Celsius). You may also have small passages, known as sinus tracts, that open up on the surface of your skin that leak pus and contain a crusty yellow discharge. The development of facial lumps is where the disease gets its colloquial name of “lump jaw.” Facial lumps include symptoms due to abscess formation, drainage of sinus tracts, fistula formation, and fibrosis. Do not confuse the sinus tracts that develop as a result of actinomycosis with the sinus cavities in your face and nose. Actinomycosis of the lungs and chest cavity will cause you to run a high fever (100.4 degrees Fahrenheit or 38 degrees Celsius), experience some chest pain and feel fatigued. The infection will also likely cause a decrease in appetite and, subsequently, result in weight loss. You may also develop a dry cough and experience some shortness of breath. You may also develop sinus tracts on your chest. If you develop a cough, you may produce phlegm or even blood. Actinomycosis of the abdomen will result in a mild fever (less than 100.4 degrees Fahrenheit or 38 degrees Celsius), fatigue, abdominal pain, and weight loss. You will also likely experience digestive issues like nausea, vomiting, diarrhea, and constipation. These are nonspecific symptoms that may also be present in diseases such as malignancy, crohn's disease, and tuberculosis. Your doctor must have a high degree of suspicion has to make a diagnosis. You may also develop noticeable lumps and sinus tracts on your abdomen. Actinomycosis of the pelvis will result in a mild fever (less than 100.4 degrees Fahrenheit or 38 degrees Celsius), fatigue and a loss of appetite. You will also likely experience some lower abdominal pain and irregular or abnormal vaginal bleeding or discharge. You will also notice the development of lumps and sinus tracts in your pelvic area. Approximately 7% of women with IUDs have actinomyces present on their Pap Smear.", "If you notice any of the symptoms of actinomycosis, be sure to visit your doctor immediately. Your doctor will likely need to diagnose the infection by analyzing some infected discharge or taking an x-ray. Visiting your doctor in the infection’s early stages will prevent the illness from worsening and help you get on the road to recovery. After consulting with your doctor, they will likely recommend a long-term course of antibiotics, which is usually needed to fully treat actinomycosis. The common antibiotics used to treat the infection are penicillins (benzylpenicillin injections and phenoxymethylpenicillin tablets). You will take an initial course of antibiotic injections that last 2 to 6 weeks, followed by a course of oral antibiotics that take 6 to 12 months. After taking your course of antibiotics, your body should be free of actinomycosis. Diarrhea, nausea, rash and a vulnerability to fungal infections are all side effects of taking penicillins. If you are allergic to penicillin, your doctor may also suggest alternative antibiotics, such as tetracycline or erythromycin You will likely be instructed by your doctor or a nurse on how to give yourself the antibiotic injections. If the infection severely damaged any tissues, you may need to have surgery to repair it. For example, you may need to have damaged sections of your intestines removed and surgically closed. You may also need to have the pus removed from the abscesses that developed in your body. This will prevent them from rupturing and spread the infection further. If you develop you develop pelvic lumps, be sure to see your doctor immediately. The infection can become severe and possibly result in a hysterectomy. If the infection is the result of an IUD, your doctor will remove the device. This will eliminate the source of the infection and make it easier for the antibiotic regimen to clear up the infection. Because of the likelihood of a future infection, you may want to consider alternative contraceptive devices if you experienced an actinomycosis a result of your IUD. Keep in mind that there is no evidence for the efficacy of antibiotics in colonized women with IUDs if they are asymptomatic.", ". Oral cervicofacial actinomycosis is the most common form of actinomycosis, constituting 50-70 percent of all cases. It is usually the result of poor dental hygiene, so it is important that you maintain your tooth and gum health. This will help prevent the development of any infections in your mouth due to gum disease and tooth decay, as well as limit the chances of infection if you are injured or have oral surgery. Brush your teeth twice a day. Floss daily. Regularly replace your toothbrush. Visit your dentist on a regular basis. It is recommended that you visit your dentist twice a year for regular checkups. Other predisposing factors include dental caries and extractions, gingivitis and gingival trauma, infection during teething, diabetes, malnutrition, immunosuppression, and neoplasia or radiation. Treating the underlying condition (i.e. Diabetes) may help in the treatment of actinomyces infection. Certain cases of thoracic and abdominal actinomycosis are caused by the ingestion or inhalation of foreign objects. Infections of the chest and lungs are typically caused by breathing infected fluid, generally saliva, into the lungs. In the abdomen, it is usually the result of having swallowed a foreign object (animal bone, coin, or other small item) that then causes a wound or infection in the intestines. In order to avoid getting actinomycosis in this way, try not to inhale the bodily fluids or other people or swallow anything your body will not be able to digest. If you have a long-term drug and alcohol problem, you are at higher risk of the infection because intoxication makes it easier to ingestion or inhale foreign objects. Plus, drug and alcohol abuse weakens your immune system. If you have appendicitis and your appendix bursts, abdominal actinomycosis can often develop if the intestines are damaged by the infected bile or during surgery. Actinomycosis can also develop in the head and neck as the result of an ear infection or tonsillitis. Be sure to visit a doctor if you develop any of these infections and follow their recommendations. This will help you avoid developing a secondary infection of actinomycosis. Pelvic actinomycosis is the rarest manifestation of the infection, accounting for only 10 percent of all cases. It usually only occurs when an IUD is left in the uterine wall longer than the manufacturer recommends. In order to avoid this infection, follow your doctor’s instructions about properly maintaining your IUD and, if an infection develops, have the IUD removed. Some IUDs can only stay uterus for only a few years. Others can stay attached for almost a decade. Check with your health care provider to make sure you know when to have your IUD removed." ], "summary": [ "Observe the symptoms of oral cervicofacial actinomycosis. Note the symptoms of thoracic actinomycosis. Recognize the symptoms of abdominal actinomycosis. Look for the symptoms of pelvic actinomycosis.", "Visit your doctor. Take antibiotics. Undergo surgery. Remove your IUD.", "Practice good oral hygiene Avoid swallowing or inhaling foreign objects. Monitor facial and abdominal infections. Remove your intrauterine device (IUD) when recommended." ] }

{ "section_name": [ "Noticing Signs of Secretive Behavior", "Addressing the Issue", "Recognizing Emotional Distance", "Evaluating Your Partner’s Interactions With The Other Person" ], "document": [ "If your partner is having an emotional affair they may not tell you about all their contact with the other person. They may stop being at home as much because they are meeting with the other person. You may also notice that they talk on the phone, text, or chat online with people and don’t mention it. If asked, they may evade answering by saying they are talking to “no one,” “a friend,” or “a co-worker.” If your partner is having an emotional affair, they may start trying to hide their interactions. This might mean they delete call logs or texts, they go somewhere private when they talk on the phone, or they never let you around them and the other person. Your partner may not want you to see how they are with the other person because they act differently. Even though emotional affairs are not physical, that doesn’t mean someone in an emotional affair doesn’t want to impress the other person. Often, people in emotional affairs will dress up before seeing the person, wear perfume or cologne, and start changing things to make themselves more attractive. Notice if your partner has changed the way they look recently. This could be due to an emotional affair. If your partner has started to dress differently to go to work, the gym, or to a business dinner, it could be a sign. Often, you know when something isn’t right in your relationship. This may be the case if your partner is having an emotional affair. If you start to notice a difference in the way your partner talks about someone or you feel like the relationship isn’t just friendship, your intuition may be right. If you feel like something is going on, then you want to look for other signs. Don’t go on just your intuition alone, but don’t ignore it either. Another red flag to watch out for is if you advise your partner to be careful about developing a close friendship with someone else and they laugh at you or get defensive.", "If you think your partner is having an emotional affair, ask them. See if they get defensive, evade, or get upset. If you don't feel comfortable outright asking, you may choose to instead ask questions about the other person. Try not to accuse your partner of anything. Instead, say, \"I feel you are spending a lot of time with this person. This hurts me because you are my partner, and I feel like we are not as close as we used to be.\" During this conversation, you should remain calm. You will not get anywhere if you are both angry. If your partner denies or admits the closeness to this other person, don't yell and get upset. Instead, take a deep breath before responding. If your partner denies everything, then take the opportunity to discuss the problem in your relationship, like how you feel emotional distance or feel neglected. You may want to figure out why you believe your partner is doing this in the first place. Have they had an emotional or physical affair before? Have other people noticed your partner's behavior? Is this based on your own issues? Determining this can help you figure out how to proceed. Examine your own feelings. Are you jealous by nature? Are you insecure? Have you been cheated on in the past? These things may make you more sensitive and suspicious. Talk to your partner about your feelings. Sharing your insecurities or past can help you build a stronger future. You may also consider talking with a trustworthy friend or family member about your suspicions. Choose someone who you think would give you objective feedback and who your partner would not feel threatened by you confiding in them. Make sure the person is someone who will not tell other people about what you have shared because this may cause your partner to feel betrayed.", "Though an emotional affair is not physical, the feelings involved in it can cause a physical rift between you and your partner. You may have less sex with your partner than you did before, or the sex may change and become less intimate and more routine. For example, your partner may rush through sex, not hold you, barely look at you, and not stick around afterwards. Sometimes guilt may cause a person to initiate sex more often, or to lavish you with attention, gifts, or in other ways. People in emotional affairs may put distance between themselves and their partners. This occurs because they are worried that they might get caught or say something about the other person. If your partner is pulling away or not talking to you, they may be having an emotional affair. Take a look at what your partner does around you. Do they go to bed early, spend time working at night, or no longer want to do things together? When people have emotional affairs, they start talking to the other person instead of you about things. You may start to see differences in what your partner says to you. Maybe they don’t tell you about things you used to talk about often, or you notice they are quieter and share less than they used to. For example, your partner might have told you random things about their day, but now they barely talk about their day. This can be a sign of an emotional affair. If you find out about things after the fact when you know they are important to your partner may mean they are telling someone else, especially if you know they are close with someone else. Changes in your partner’s attitude and tone towards you can also indicate a problem. Consider whether they have started reacting to you with irritation or speaking to you in a condescending tone. . Gaslighting is an abuse tactic where the abuser tries to convince the victim that their version of reality is inaccurate or even crazy. If your partner frequently tells you that your thoughts are incorrect or crazy and attempts to paint a very different picture than what you are observing, then they may be using gaslighting to deceive you. For example, if you hear your partner share some important information with this person that your partner has not yet confided in you yet, then your partner might try to convince you that they already told you this information. This can leave you questioning your memory, even if you are certain that they never told you.", "People who enter into emotional affairs sometimes engage in behavior that can be considered problematic or dramatically different from how they usually act. These behaviors can take various forms. Look for anything that is too intimate or personal between your partner and the other person. For example, your partner may text the person often. They may also call the other person. This often happens at night, and may even be done secretly. Look for anything that your partner shouldn’t be doing with someone. You may also notice changes in your partner’s behavior such as staying up later, going into work earlier, spending more money, or drinking alcohol more often. Emotional affairs often give people an outlet to be different or act differently than they do around their partners. If you have contact with your partner and the person you suspect they are having an affair with, watch their interactions. Look for any differences from the way they act with you. For example, your partner may feel emotionally distant from you due to everyday stresses like bills, work, and home responsibilities. With this other person, they may be able to laugh, be relaxed, and be more playful. However, they might also because anxious or uncomfortable when they are around the person in your presence. As an emotional affair progresses, your partner may start comparing you to the other person, or they may start to express frustration with things about you that they have never mentioned before. The comments may be random and not meant maliciously, but they may still point to your partner thinking about the other person. For example, your partner may say, “They think my jokes are funny,” “They like the same kind of movies I like,” or “They can run at the same pace as me.” Start noting if your partner says things like this and how often." ], "summary": [ "Look for any secret interactions with another person. Decide if your partner is trying to hide their interaction with the person. Notice if your partner is dressing differently. Pay attention to your intuition.", "Talk to your partner. Remain calm. Evaluate your suspicions.", "Determine if sex has changed. Figure out if your partner is pulling away. Notice changes in what your partner says to you. Watch for gaslighting", "Watch for inappropriate behavior or drastic changes in behavior. Notice if your partner’s behavior is different around the other person. Listen to what your partner says about the person." ] }

{ "section_name": [ "Getting Rid of the Ransomware", "Installing an Antivirus to a Bootable Media", "Booting the Infected PC into Safe Mode" ], "document": [ "Plug in the flash drive into the USB port or place the CD in the disc drive that contains the bootable antivirus application. Once the external storage has been detected, open My Computer and run the antivirus inside the bootable media. The application should begin scanning for any viruses or ransomware that may be in your computer system. Once the antivirus application finishes scanning, click the “Delete” button of the antivirus to permanently remove the malware from your computer. Click the “Start/Orb” button on the bottom left corner of the screen and select the “Restart” button to reboot the computer. If you can now access your computer again normally (without going into safe mode), it means that the ransomware has been successfully deleted.", "Bootable antiviruses are anti-malware applications that can be installed and run on an external storage like a flash drive or a CD. Assuming that the ransomware has already blocked your access to your own computer, you may need to download and install the bootable antivirus on a different PC. Windows Defender Offline is a popular option on Windows for many reasons: it is by the same manufacturer of the operating system, it comes preinstalled on all Windows 8/8.1/10 devices, and is easy to run. Connect the external media where you want to install the antivirus and click the downloaded file, the antivirus will start installing itself on your preferred external media. Depending on the application you downloaded, you can install the bootable antivirus on a CD or a flash drive, but it’s advisable that you use the latter for easier access because not all PCs have disc drive (like netbooks). Download the antivirus onto a computer that does not have the virus. Once the antivirus has been successfully installed, safely unplug the flash drive from the USB port or remove the CD from the disc drive.", "Since you can’t shut off your computer normally, press and hold the power button up until the CPU shuts down. Press the Power button once again to turn on your computer and as soon as the CPU lights up, press the F8 button on your keyboard and keep doing so until the “Advance Boot Option” appears on your screen. Use the arrow keys on your keyboard to scroll down and select “Safe Mode with Networking” from the list of boot options. Press the Enter key on the keyboard and your computer will restart. What Safe mode does is that it allows your computer to run using only the most basic and necessary program without using third-party applications, including the viruses. This way, any malware that may exist in your PC will stay inactive and can be easily removed." ], "summary": [ "Connect your external media. Scan for viruses. Delete the viruses. Restart your computer.", "Download a bootable antivirus. Install the antivirus to a bootable media. Disconnect the media from the computer.", "Turn off your computer. Access the Advance Boot Options. Boot into Safe mode." ] }

{ "section_name": [ "Trying out Bailing and Falling Techniques", "Riding Safely", "Checking Your Gear" ], "document": [ "You might be able to prevent a fall by getting off the skateboard and running. Jump off your board by placing your back foot onto the ground in front of the skateboard, and following with your front foot. Begin running in the direction that you were traveling in and only stop the board once you have slowed down and regained control. Practice your running technique from a stationary skateboard first. Once you have got the hang of this, try running from a moving board, in a quiet space. Only try this at the skate park after lots of practice. Bailing is when you opt out of a trick before you get hurt. If you know that you're about to fall hard, you can try and stop the trick before it's too late, and jump off your board. Rather a bruised ego, than a bruised leg! It is important to kick your board away when bailing, as you don't want to land back on your board and slip over. If you kick forward there is a greater chance that you will land back on the board, so always kick the board behind you by kicking your legs back. Bailing isn't good for your board deck, and it will cause scratches and chips. However, it is better to bail and chip your board, than to not bail and hurt yourself. If a fall is inevitable, you need to use all your limbs to soften the impact. It is important to keep your arms and legs loose so that they can absorb the shock of the fall. If you stiffen your body, there is a greater chance of you breaking bones. Keep those limbs loose! Don't break falls by using only your outstretched arms. Wrist injuries are rife in skateboarders, and this is going to hurt or cause you to break your wrists. It's a good idea to wear knee-pads and if you are going to fall whilst on a ramp, always fall on your knees. This will cause you to slide down the ramp, and avoid serious injury. Rolling distributes the impact of a fall and prevents serious injury. Remember to shield your face with your arms and aim to land on your back or shoulders. Practice falling correctly on a soft surface before you hit the skate park. This way you'll be prepared for future falls and falling safely will become second nature to you.", "This is one of the most important decisions when it comes to skateboarding. It's best to skate on flat surfaces that are clear of rocks, ruts, and other debris. Make sure that there aren't any cars around that could knock you over. Great places to skate safely include empty driveways or car parks, specialized skate parks, or empty pools that have not run into disarray. Remember to familiarize yourself with the different surfaces before you skate, and to always be on the look out for cars, other skateboarders, and people. Don't skate on wet or icy roads. You will be more likely to loose your balance and fall over. Loosen up stiff muscles by doing some gentle stretches before you start skating. Rotate your neck and shoulders, roll out your ankles, and stretch your calves. After stretching, ride around on your board for a little while to get your muscles warmed up before doing any tricks. Warming up your body before exercising is an important way to prevent serious injury because it promotes blood flow to the muscles, and gradually builds up your heart rate. It's important that as a beginner skater you avoid traveling too fast, or skating down steep hills. If you are new to the sport, begin with mastering the basics. Once you feel more confident, you can take more risks. While skateboarding is about stepping outside of your comfort zone, you should always trust your gut. If a trick doesn't feel right, don't try it until you are ready. In the case of an emergency situation, it's important to be able to contact emergency services or people who can help you. Keep your phone battery fully charged, and make sure you have the number of your local ambulance service.", "Nuts and bolts should regularly be examined to ensure that they are not loose. It's important to check that the nuts that attach your wheels to the axl are securely fastened. These nuts should be tightened to the point where they can no longer turn (but not hinder the ability for wheels to move). You should tighten these bolts with a Phillips Head Screwdriver or a Socket Wrench. These are the metal pieces that keep your wheels in place and they are secured by the kingpin bolt. Turn your board upside down, and adjust the nut in the middle of each truck counter clockwise with a half of a quarter turn to tighten it. The tighter your kingpin bolt, the more security you will have when skating. If you are a beginner, keep those trucks tightly bolted. If you are unsure about how to adjust your trucks by maneuvering the kingpin bolt, visit your local skate shop with your board, and ask them to show you. Whether you're a professional skater or a novice to the sport, protective gear is essential if you want to skate safely. Wearing a helmet might not earn you cool points, but it will keep you safe and even protect you from getting a concussion if you fall and land on your head. It's best to protect all areas that are exposed, including your head, knees, and wrists. Wrist pads, gloves, knee pads, and helmets are a good place to start if you want to purchase protective gear. They won't stop you from skids and falls, but they will protect exposed parts and prevent more serious injuries. Helmets should have a buckle strap and fit around your head snugly. Be sure to get a helmet that is specifically made for skateboarders." ], "summary": [ "Run-out to avoid falls. Bail out when you need to. Fall correctly. Break falls with your knees if you are skating on a ramp. Roll after a fall. Keep practicing your falls.", "Pick a safe place to ride. Check weather conditions. Warm up and stretch. Watch your speed. Don't skate beyond your ability. Make sure your phone is charged.", "Safety check your board before riding it. Adjust the trucks. Wear protective gear." ] }

{ "section_name": [ "Seeking Medical Treatment", "Using Home Remedies" ], "document": [ "If it just won't go away on its own, or if it's accompanied by other symptoms or you're just flat out in a great deal of pain, see your doctor. Your doctor can get you on antibiotics immediately. Penicillin may not take effect for a few days. Ask your doctor if he/she thinks this will be the case for you and what remedies you can try to make the pain go away. Coughing and blowing your nose can irritate the inner ear, ultimately ending in an earache. If you have other cold symptoms, this could be your culprit. Your doctor may recommend a decongestant or a nasal spray. The mucus production will stop, alleviating the earache, though you may have to accompany it with ibuprofen, at least at the beginning. Though it's there for your benefit, too much can lead to earaches. If earwax is the issue, your doctor will be able to take care of it for you. Your doctor will recommend medicated ear drops or an earwax removal kit to alleviate the pain and earwax build up. Your doctor should also advise you on how to keep future earaches at bay. If your earwax has hardened and is in clumps, your doctor may extract it manually. Probably not your first bet, but it can solve the problem.", "Heat can help to ease the pain, and there are a few different ways you can apply heat to your ear. Just be careful not to burn yourself! Hold a blow dryer (on the low setting) about ten inches away from your ear and allow the air to blow indirectly towards your ear for a few minutes. The heat will be soothing and it can also help to dry out your ear canal if you get water in it. Soak a washcloth in warm water, wring it out well, and hold it pressed against your ear for 20 minutes. You can also use a cold compress by soaking the washcloth in cold water and wringing it out. Use the old 'heating-pad-against-your-ear' for soothing heat. However, make sure that you do not apply the heating pad for too long. Remove it after about three to five minutes and allow your skin to cool down. These over-the-counter painkillers will not make the earache go away, but they will help to ease the pain. Follow the manufacturer’s instructions for use. If the pain is severe and doesn't subside with a pill or two, go to your doctor. If you have other symptoms as well (like fever or dizziness), go see your doctor immediately. Never give aspirin to children or teens because of the risk of Reye’s syndrome. Though it may sound strange, olive or baby oil can be a useful substitute for ear drops. They are lubricating and can ease your pain. Heat it up until it's warm but not hot and drop 3 or 4 drops into the affected ear canal. Let it soak in for about half an hour, and then lay down so it can drain out. Keep in mind that anything cooler or hotter than body temperature can cause dizziness or vertigo, but it is only temporary. You can also infuse the oil with a bit of cinnamon oil if you have it available. Just about everything garlic-y is believed by someone to help with earaches. If you have it in any form, consider using it. Here are some established methods: Warm up some sesame oil with a clove of minced garlic for a few minutes. After the garlic has infused into the oil, let it cool to room temperature. Then, strain the garlic out of the oil and apply that to your ear. Some people have found relief from garlic steam. Break a clove of garlic in half, putting one in your ear and one in a cup of steaming hot water. Position your ear above the cup, having the garlic steam pass through the garlic and into your hurting ear. Another vegetable to the rescue! Cut up the onion, crush it, and wrap it tightly in a clean, thin cloth. Lay on your side, holding the wrap over your ear. If you have ginger on hand and not onion, use the same process -- the same principles apply. These are truly herbal remedies. For both, you need to extract the juices and dilute them in olive or baby oil. This involves crushing them up and exposing them to a bit of heat. However, the peppermint oil should be applied around the ear, while the basil juice can be applied in the ear. . If there's a chance your Earache is due to a change in altitude, considering popping in some gum or forcing yawning. Your ears will pop and you'll almost automatically feel better. You can also try swallowing hard. The muscle that activates the eustachian tube will open, relieving the pressure. The American Academy of Otolaryngology suggests this method for beating this airplane side effect: Close your mouth and hold your nostrils and your unaffected ear closed with your fingers. Then, try to blow out through your nostrils, forcing the ear to pop. However, do not do this if your earache is the result of congestion from an upper respiratory infection because doing so may spread the upper respiratory infection to your ears. Dilute an essential oil (like lavender oil) in a bit of olive oil and rub it on the outside of the affected ear and down the neck around the lymph nodes. If your earache is at all debilitating, aromatherapy is not the way to go. Your doctor will provide you with medicines that will work a lot quicker than scents will." ], "summary": [ "Get antibiotics. Determine if it's due to mucus build-up. Know if earwax is the cause.", "Apply heat. Take acetaminophen, aspirin, or ibuprofen. Use olive or baby oil. Get creative with garlic. Use up the rest of that onion in the fridge. Try basil or peppermint. Chew gum and yawn Use aromatherapy." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Putting on the Garter and Thigh Highs", "Choosing a Garter Belt" ], "document": [ "Some garters may just slip on. However, most will have a hook and clasp system or Velcro. Wrap it around your waist. Usually the closure goes in the back. Adjust it so it stays up but is comfortable. Wrap the belt around your waist. It should sit about at your waistline. Attach it at the back by sliding the hooks into the clasps. Choose the line of clasps that is the most comfortable for you. This step is basically like attaching a bra. If you have trouble attaching it in the back, hook it together in the front, and then move it around to the front. Pull up your thigh highs to the right height. Start adjusting the straps to meet the top of your hose. You'll want your straps to be at slightly different lengths. The ones in the back should be the longest, giving you room to bend over. The straps on the sides should be an inch shorter, and the ones on the front should be two inches shorter than the back, all of which will help you bend easier. It also helps when you sit down. Each clasp consists of a rubber nub and a metal piece that fits over it. To attach it, put the rubber nub underneath the top edge of the stocking. The clasp should reach straight down to the stocking, unless it's sewn on at an angle. It should fall about an inch past the top of the stocking. Slide the metal clasp over the nub. Pull up so the nub slides into place. Repeat with the remaining clasps around the belt. When you fasten a clasp, push the rubber nub from behind so that you can see it sticking out through the front. However, don't push so hard that you tear a hole in your stockings. The top of each clasp has a wide end and a narrow end at the bottom. Start with the wide end, sliding it over the nub, then pull up so the narrow end is surrounding the nub, holding it in place. Be careful if you have plastic clasps. If you apply too much pressure to a plastic clasp, it will snap in two, and your garter won't be usable. You'll likely need to readjust once you've gotten your stockings settled to make sure they're at the right height. In addition, you'll probably need to readjust throughout the day. An easy way to do this is to check on them when you're in the bathroom. Make sure you sit down and stand up with the garter belt on so you can see how it fits. You don't want it to have too much tension when you sit down because it might pop off. However, when you stand up, your thigh highs should be mostly taut, as you don't want them pooling at your ankles. Loosen and tighten the straps as needed. This step may seem counter-intuitive. A belt should go on the outside of your undergarments, right? Well, not if you want to use the bathroom more easily. If you put your panties on before the belt, you'll have to undo the straps, take off your garter belt, and pull down your underwear to use the restroom. Putting your underwear over the belt and straps prevents that problem. Therefore, if you're only going to wear the garter belt for a little while, it's fine to put your underwear on first. However, if you plan to wear it all day, you might want put your underwear on last, though under your skirt or pants, of course. You can also go without underwear if you prefer.", "You may find that a garter belt you're looking at is a \"one-size-fits-all\" model. That may fit some people, but it of course won't fit everyone. A better bet is finding one that is actually in your size, as many brands make them in standard sizes. It's best if you can try it on first, though some stores may not let you do that. You want a garter belt that stays in place. If it slips, your thigh highs will slip also. However, you don't want one so tight you can't breathe. Make sure it's loose enough to be comfortable. Finally, look for one that is adjustable. Most of them will have several rows of hooks, much like a bra, so that you can make adjustments as needed. Plastic clasps don't grasp as well as metal. In addition, the plastic ones tend to break. Therefore, try to pick a garter belt that has metal clasps for the best possible grip. Generally, for the best hold, pick a belt that has 6 clasps. Some have only 4, and those may pop off if you plan on wearing it for more than an hour or so. Another important component to look for is elastic straps. While most straps are adjustable, elastic will allow the straps to keep hold of your thigh highs when you move around or bend over, as it means the straps have give and won't pop off at the clasp. You can even find garter belts with many more straps, up to 8 or 10, which will hold even better. Also, thick straps are better because they're less likely twist and they provide a better hold. Some garter belts just cover a small area, forming a small belt across your waist. Others are much wider. What you choose is up to you. You should base it on how comfortable it is and the look you are going for, as garter belts are often used as lingerie. A wider belt will be more comfortable if you plan to wear it all day. While that fur belt might look pretty, it's not going to be comfortable or breathe well. That's fine if you're only planning on wearing the belt for a little while. However, if you plan to wear it all day, pick something like satin or cotton that will breathe better and provide more comfort. Cheap garter belts may seem like a great option, but they probably won't hold up. If you're planning to wear it often, you might want to spend a little more money to get a better quality belt." ], "summary": [ "Put the garter on. Put on your pantyhose. Attach the garter clasps to your thigh highs. Readjust as needed. Put on your underwear last.", "Find the right size. Pick one with metal clasps. Find the best straps. Decide how much coverage you want. Pick a practical fabric. Decide how much you want to spend." ] }

{ "section_name": [ "Staying Discreet and Professional", "Succeeding in Interviews", "Searching Successfully for New Work" ], "document": [ "Even though there is nothing wrong with exploring new opportunities, your current employer may take your search personally. It often becomes a distraction when an employer doesn’t take it in stride. Your boss may think you’re not focused on your current job, or they may treat you differently. Remember that your bosses and coworkers have their own priorities, so your job search isn’t a great subject of conversation at work. Letting the news leak could harm your relationship with your current employer. Bosses and supervisors may no longer consider you for new opportunities or promotions. The job search is often a long process, so keep your options open and don’t burn any bridges. Be careful about telling your coworkers, since that increases the chance that your boss hears the news through the grapevine. If you’re leaving, your boss needs to hear it from you first, not through office gossip. One of the most important considerations when searching for a new job is timing. Keep up business as usual while you’re searching. Most companies have the ability to monitor online searches and emails done at the office. Using company resources to search is inconsiderate and could get you in trouble. Think of it this way: you’re thinking of leaving, so your employer has plenty of reason to let you go if you’re doing something wrong. Stay professional by focusing on your work. Maintain a good relationship with your employer. You’re going to have to make time for the job search, such as during evenings and weekends. Maintaining a regular job while searching for new opportunities can be tiring, but it pays off once you’re able to leave on amicable terms. It backfires when your prospective employer rings your current boss. Unless your boss knows you’re planning on leaving and gives you their blessing, this is a bad way to break the news. Don’t be surprised if your boss trusts you less. Your boss could even be shocked enough to serve as a negative reference. You still need 3 to 7 references on your resume, so find people you trust. Former employers, colleagues, teachers, and supervisors are a few examples of good references. Give your contact a heads-up to let them know you’re listing them as a contact. Try to avoid using current coworkers as references, since that would spoil your secret. If you have to use a current coworker, choose someone you’re sure you can trust. Although professional networking sites are a great tool for self-promotion, they could also spoil your search. Update your profile so it’s current, but don’t post anything more than that. Expect your boss and coworkers to spot anything out of the ordinary. Criticism of your current job, as well as sharing job openings you are interested in, could get back to your employer. When using these sites, don't advertise the fact that you are actively searching for new jobs. That means no status updates! If you don’t have any work contacts on your profile, set it to private. Be wary of uploading your resume to online job websites. Someone in your company could see it and alert your boss. Leave your work email and phone number off of your resume. The search is your private business. You wouldn’t let your boss barge into your home to make work calls, so be respectful of your surroundings. Use a personal email address and phone number to ensure your current job and your future one don’t cross. If you have to speak to a potential employer during the workday, try to do it on your lunch break using a cell phone. Step outside on your call and head for your car or another private location. If you have your own office, you could go there and shut the door to ensure you get a little privacy. Check your personal email and phone number at least once a day when you get home from work. Try to refrain from checking anything at work. If a message is time-sensitive, wait for your lunch break to reply. Wait for the potential employer to check your references and give you a firm starting date. The last thing you need is for the offer to be withdrawn right after you submit your resignation. In the meantime, keep your options open. Get through your current work responsibilities while keeping an eye on other opportunities as they arise. There are some times when leaving your job is the better option. For example, it could give you more time to search and learn new skills, especially if you’re unhappy with where you’re at. Use your discretion to make the best choice for your situation. Remember to stay professional by giving your current employer adequate notice of your intentions. At a minimum, give at least 2 weeks’ notice so your boss has time to prepare for your departure.", "After applying to a few jobs, you will hopefully hear back from a few of them. Prepare for these interviews by reading more about the company and your potential job duties. Come up with some basic answers about what skills you’re bringing to the company and other questions you are likely to hear. Try practicing by answering questions in the mirror or with some friends. Dress yourself for success! Look professional, such as by wearing a clean shirt and business pants or a skirt. Remember to follow up after an interview if you really want the job. Contact your interviewer to thank them and ask them for a status update. An interview isn’t a good place to air your dirty laundry. Potential employers are looking for positive, hard-working employees with a lot to offer. Simply tell them that you want to join a company that values your skills and will let you utilize them more fully. Avoid harshly criticizing your current job if you can help it. For example, if you don’t like your current boss, say, “Although I like the company’s mission, I decided it was better to go in a different direction.” It’s okay to say that you want new challenges to continue to grow. You could also point out that you were a bad fit for your old job. Try to point out your current job’s positive points so you don’t sound too grim. Set your interviews before or after your work hours. Try to organize them for the weekend or during your lunch break if those are options. This all depends on your own work schedule and how it syncs up with your potential employer. As long as you aren’t slipping away from work when you’re on the clock, you’re taking a professional approach that your employer has to respect. If you have no other alternative, take time off for the interview. Schedule a half-day or take off for personal time, but don’t lie if you can help it. Instead of calling in sick, tell your employer that you need time off for “personal reasons” or “family business.” If you end up scheduling an interview around your work schedule, be aware of what you’re wearing. Your boss and coworkers will know something is up if you suddenly show up in a suit and tie. Store your interview clothes in a bag or stop at home if you need to change. Interviews are stressful, so it’s not surprising that a lot of people get nervous. Control your energy so you are able to treat interviews like a conversation. Stay friendly and answer questions to the best of your ability. It will increase your chances of getting hired. Interviewers get plenty of potential candidates who talk quickly and loudly because they are so ready to get out of their old job. They can spot when a candidate is desperate to leave a position. Focus on the job you’re applying for instead of the one you’re leaving.", "Searching for a new job is a big undertaking, so get the most out of it. Ask yourself about your current role and what you’re hoping to find in a new job. This could be the difference between staying in your current line of work and doing something completely different. Be as honest with yourself as possible. For example, ask yourself, “What do I like and dislike about my current job? What would I change about it?” Determine what your strengths, weaknesses, and skills are. These are all useful for advertising yourself to potential employers. Also, figure out if you’re happy in your current role and if it’s allowing you to reach your full potential. Hashing out a plan allows you to understand yourself better and come up with a clearer idea of what direction you want your career to go in. You may even decide you prefer staying in your current role or company. Making detailed career plans will help you to stay focused on your goals. Consider setting a 6-month plan covering what you need to do in the near-future and a 2 to 5 year plan for long-term goals. Once you know where you want to end up, start figuring out how to get there. This will depend on what kind of work you enjoy doing and are trained to do. Besides a salary and benefits, jobs come with the opportunity to learn new skills and take on new challenges. You may decide that you need to go back to school, take a different role in the company, or even relocate to find what is right for you. Compare your current role to similar roles with other organizations. Also, look at jobs in higher levels and in different sectors to see what you skills you have and are lacking. If you know what kind of role you want, you can start working toward it right away. Don’t be too concerned if your skills or experience level aren’t exact matches for the jobs you’re searching for. Get a sense of what is available and what you’re interested in. It’s easy to forget about your resume until you need it. If you haven’t already, set aside some time to indicate your current employment and any skills you have gained from it. Relate all of this information to your goals and what you’re looking for in a new job. For example, if you want to change careers, prepare a functional resume to show off your transferable skills. However, if you are looking for a similar position to the one you currently hold, write a chronological resume that highlights your most relevant and beneficial work experiences. Get into the habit of updating your resume every 3 months so you’re not stuck doing it while juggling a job and a job search. It is useful for analyzing your own performance and future goals. Even if you’re not actively searching outside your current company, you never know when a good opportunity will show up. A cover letter is the front page of your resume and introduces yourself and your qualifications. It is designed to make you look like a valuable job candidate. For that reason, read the job description for the position you are applying for and write a brief couple of paragraphs about why you want it. Use it to draw attention to the most important parts of your resume. Before you start the job search process in earnest, write up a sample cover letter. Tweak it over time to make it relevant for specific jobs. Having a basic template saves you time later on. While you can submit a generic cover letter to each job, that is boring. A good cover letter makes you stand out from other applicants and shows employers that you want to work for them. There are many ways to look for a new job, but most people start with quick searches for open availabilities. Check out your local newspaper, job posting boards in your community, or go to a job posting website. Look for recent jobs that match your skills and qualifications. Send your updated resume and cover letter to start the process of transitioning from your old job. Keep in mind that job hunting can be a lengthy experience. You might not find anything you like and you may not get called into interviews right away. If you’re certain you want to leave your old job, stay with it and be patient as you search. Many people hear about new openings from people they know. Through networking, you extend your contacts to the roles you’re interested in taking. Your current coworkers are a good starting point, so listen for any opportunities they discuss. Speak with outside sources you know and forge new connections for more opportunities. For example, go to a networking event for professionals in your area. If you’re looking at a specific industry or company, reach out to people in those roles. Send an email or invite them out for coffee. Another option is through social media. Update your profile information, but be discreet about it. Tell only people you trust that you’re looking for something new. Networking is the fastest way to get into an interview, so having a big network is helpful when you’re looking to make a change. It beats blindly applying to every interesting job opening you see." ], "summary": [ "Keep your job search a secret from your boss and coworkers. Search for jobs on your own time instead of at work. Leave your current boss off the reference portion of your resume. Limit what you post to social media sites. Take calls from other companies outside of your office. Accept a new job offer before resigning from your current job.", "Rehearse for potential questions you may be asked at an interview. Come up with a good reason for leaving your current job. Schedule interviews outside of your ordinary work hours, if possible. Stay calm and collected when going through interviews.", "Make a short-term and long-term career plan. Identify the kinds of jobs you feel comfortable applying for. Update your resume to include your current job. Write a cover letter tailored to each position you apply for. Look for job listings in postings online and in print. Find jobs by networking with other people." ] }

{ "section_name": [ "Crafting with Fabric Die Cuts", "Making Paper Crafts with Die Cuts", "Using a Manual Die Cutting Machine" ], "document": [ "Felt is especially nice to use for children’s crafts because it’s both soft and durable. Try cutting felt letters for your child so they can practice spelling. Or if you’re making a card or gift for a child, attach felt die cuts to accentuate the item. Be careful when pulling the felt shape out of your die cut machine. If the felt didn’t cut all the way through, you can break it by pulling too hard on an edge that’s still attached to the rest of the felt. If you use patchwork patterns while quilting, using die cuts for your patches is a perfect way to go. You’ll get a uniform shape in your patches without the tedious work of tracing and cutting them by hand. Choose thin woven fabrics like denim, silks, cottons, or twills in colors and patterns you like at your local craft store. Depending on your machine and the type of fabric, you may be able to cut several layers of fabric at a time to get more patches in less time. Using colorful patterned fabric from your local craft store, cut fabric flower shapes that are similar in shape but different sizes. After you cut each flower size, layer them from big to small, with the big one at the bottom and the smallest on top. Fold the layered flowers in half and sew them together right at the center using an overhand stitch. Next fold the flower in the opposite direction and make a few overhand stitches. This will create pinches in the fabric that give the flowers some dimension. Be sure to get through all the layers as you’re sewing. When you’re finished sewing the flower, sew a button at the center. You can then attach this flower to any jacket or other clothing items. Or you can make several matching flowers for the same piece of clothing for a cute customized look. Cut flower or star shapes into leather with your die cut machine to create cute leather jewelry. You can layer the leather shapes into designs for necklaces, bracelets, or earrings. Once your shapes are cut, you can add color with tints or inks, embroider designs with colorful thread, and make the leather shiny with a leather water sealant before attaching the design to your metal necklace, bracelet, or earring pieces.", "Find card stock of various colors at your local craft store. If you are making intricate designs for a card, choose heavy card stock so that it holds your cut shape without tearing. Try cutting different shapes like hearts, stars, and flowers for a card. Layer them or arrange them on your card in a way that you like and glue them in place. Teachers often use die cut letters when making wall and door decorations for their classrooms. You can do this too if you have signs to create or want to personalize a child’s bedroom. Choose any style of patterned paper for creating layers on a handmade card. Again, choose heavy paper to avoid tearing while you cut. Vellum is a transparent paper product that adds a beautiful touch to handmade cards. Both can be found at your local craft store. When adhering vellum, be careful to use clear lightweight glue, as the vellum’s transparency can cause the glue to show. Or, you can try stitching the vellum to your card design. Foil paper and glitter paper are popular to use on handmade cards. These materials may be quite thin, so use caution when removing the cuts from your machine. You will probably only need to make one cut for thinner paper products like these. Look for foil and glitter paper in the scrapbooking aisles of your local craft store. You can use any type or color of vinyl or sticker paper for making your own die cut stickers. Experiment with shapes and letters to create personalized labels for your laptop or anything else. Or make sticker collection gifts for someone who enjoys crafting with stickers. If you’re making a gift for someone who likes animals, for example, make a set of die cut animal stickers out of assorted colors of sticker paper. Or use letters for a younger child so they can have stickers to practice spelling their name and other words.", "Your die-cutting machine either came with a set of dies or has compatible sets for sale. Regardless of what type of material you’re cutting, you’ll need to choose your first design from your choices of dies. You’ll probably have many shapes to choose from; think about what you’re making and for whom as you decide what shapes to use. You may be able to choose from flower shapes, hearts, stars, letters, spirals, or animals, depending on your die kit. Also consider what materials you have available when designing your project. Follow a layered sandwich pattern for what gets cranked through your machine. You will have a thick rubber or foam layer at the bottom that came with the machine. Lay your paper or other thin material you’re cutting on top of that, place your die where you want it to make a cut on your paper, and top it with another thick layer of foam. Different machines can vary slightly. Follow the instructions on your particular machine for creating your die cut sandwich. Your machine came with all the rubber or foam layers that it requires – you just need to supply the material you’re cutting and choice of die from your die collection. Once you have your die cut sandwich assembled, begin turning the crank in the direction of the press. The tray of materials will move through the press, and the die will cut your paper or other material. If you’re using paper, you may hear the cut as it’s being made. Continue cranking until the tray is all the way through the other side. Gently lift the top layers of foam and see if your shape cut fully on your paper or other material. If it did and you can lift the shape out from the rest of the paper, you’re done with that part and can move on to making a new cut depending on your project. If there are places on your shape that did not fully cut and are still attached to your material, you’ll need to move it back through the press. Without reassembling the layers of your sandwich, but simply laying the pieces back down how they were, begin turning your crank in the opposite direction. The press will make a second cut on top of the first one, hopefully getting all the shape’s edges to cleanly separate from the rest of the material. You can continue cranking the die cut back and forth through the machine. However, if it takes too many times to get your final cut, you may be using a material that’s too thick for your machine." ], "summary": [ "Cut felt for a soft touch. Choose any woven fabric for quilting. Create clothing accents like 3D fabric flowers. Use thin leather for jewelry or other embellishments.", "Cut shapes out of card stock for basic cards or sign letters. Use patterned paper or vellum for an elegant handmade card. Add accents to cards with foil or glitter paper. Use vinyl or adhesive paper to make your own stickers.", "Choose your first designs to cut from your die set. Sandwich your die and material between foam layers. Turn the crank slowly. Check to see that the material cut all the way through. Turn the crank the other way if you need to cut the shape again." ] }

{ "section_name": [ "Interacting with the customer", "Being persuasive", "Developing specific qualities" ], "document": [ "The aim of starting a conversation is to engage the person with the kind of questions that will get the person to talk. This presents you with helpful information about what they really want, what they're prepared to spend and how many compromises they will or won't make. Just as people respond to confidence, people are put at ease when you treat them politely and with an open, friendly attitude. Convey to them that you are trying to help them, not make money off of them. This helpful attitude goes a long way. Start from where the customer stopped by showing clearly how your product will add value to them, addressing what they lack.", "nderstand the importance leadership skills. Look around you for smart people in every direction; you also need to be smart in order to be the best salesperson. If you want to be a smart salesperson, you should be skilled in communicating effectively, listening, having a good attitude and transparency. One very vital skill you should have is the ability to attract your customers by using your other skills. People naturally respond to confidence, and it has a great impact on a customer's decision. Let's pretend that a salesman rings your doorbell and tries to sell you an expensive product right away - and, worse, you already have one! The salesman did not ask important questions, attempt to understand the customer, or even give you a reason to buy the product. People will see through this and see it as arrogance; this sort of approach will not make sales.", "People will look to your guidance when trying to sell something and they want to see that you have faith in your own abilities and exude an aura of trust. Be enthusiastic, positive and pleasant to be around, so that your customers and clients feel buoyed up. Relax and be cheerful. People will respond well to a relaxed and cheerful mood. Know what your products are and do plenty of research into the product background and capacities. If you falter, change your attitude, or become easily frustrated, you will appear very fake. Consistency is key." ], "summary": [ "Start a conversation and then listen to the customer. Be your customer's friend, not a salesperson. Present the product or services wisely.", ". Become a leader.", "Believe in yourself first and foremost. Be knowledgeable. Speak with authority about your products and services." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Shortcut Pani Popo" ], "document": [ "Coat a 9-inch by 13-inch (23-cm by 33-cm) baking dish with cooking spray. A round 12-inch (30-cm) baking dish would also work. Cover your hands with nonstick cooking spray. Take each thawed ball of dough in your hands and roll it gently, coating all sides of the surface with the cooking spray. You can use shortening or cooking oil instead of cooking spray, if desired. Each dough ball must have a light coating of oil. Evenly arrange the balls of dough in your prepared baking dish. Set the dish aside and let the dough rise until doubled in size. Cover the dough with a clean dish towel to protect it from dust and debris. For best results, place the dough in a warm, draft-free spot as it rises. Depending on how long it takes your oven to preheat, you may want to do this shortly before the rolls have finished rising. Add the coconut milk, sweetened condensed milk, and white sugar to a small mixing bowl. Whisk the ingredients together into a smooth, even sauce. This sauce will be quite sweet. If you would prefer a milder sauce, decrease the amount of sugar down to 2 or 3 Tbsp (30 or 45 ml). Once the rolls have finished rising, evenly pour the coconut sauce over the tops and sides of the dough. The sauce should cling to the surface of each roll, but most of it will sink down to the bottom of the pan. Place the rolls in your preheated oven and bake for 25 to 30 minutes, or until they turn golden brown in color. Remove the finished pani popo from the oven. Let the rolls cool for a few minutes, then enjoy them while they are still warm and fresh. Scoop the individual rolls directly out of the pan and onto serving plates. Spoon any extra sauce from the bottom of the pan over the top of each roll before enjoying. Alternatively, invert the pan onto a large serving platter and serve the rolls upside-down (sauce-side up)." ], "summary": [ "Prepare a baking dish. Coat the dough balls with cooking spray. Let rise for 2 hours. Preheat the oven to 350 degrees Fahrenheit (175 degrees Celsius). Combine the remaining three ingredients. Pour the coconut milk mixture over the rolls. Bake for 30 minutes. Cool and enjoy." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "The Vintage Headwrap", "As a Sweatband", "The Necklace Tie", "The Triangle Tie" ], "document": [ "This keeps them from flailing out when it's tied around your head. They can slightly overlap; wrapping the scarf around your head will obscure any angles anyway. There are two ways you can do this: Start at one end and fold until you reach the other. Fold each side up a bit at a time until they meet in the center. Start with the scarf at the base of your neck. If you like a bit of an asymmetrical look, start with your head a bit off the center of the scarf. They should meet near the top of your forehead. This keeps it sturdier and less likely to fall off. Twist it tight! It should create a sort of entwined \"x\" shape. Adjust your hair as the shape of the scarf forms. The scarf should lie on or just behind your hairline. Tuck the loose ends in the first layer of the scarf.", "Square scarves can also be worn around your wrist as a sweatband. To do this, lay it flat out and fold it into a triangle. Grasp the middle point of the triangular scarf and fold it into the middle, so that the scarf looks like a narrow trapezium shape. Use your thumb and forefinger to keep hold of the end. Use the fingers on the hand you are tying it to to hold it in place. Hold it tight around your wrist when wrapping it around. When you are done, let go of the end with your thumb and tuck both ends inside the wrapped scarf.", "Eyeballing it is fine; you don't have to use a surface. Rest the scarf over your chest. It should be about evenly centered. They should wrap around your neck and come back in front of you. Tie the points in a knot as loosely or tightly as you see fit. Leave the knot exposed or place it underneath the other layer of the scarf. If you do choose the leave the knot exposed, experiment adjusting it to the right or left for a more asymmetrical look. Your scarf should be fairly malleable and sit in a position of your choosing. Depending on the size of your scarf, play with the length of the two layers. The knot could hang at the top of your neck or underneath, creating automatic volume.", "Lay the square scarf flat out on the floor or on a table in front of you. Fold it in half diagonally, so that it forms a triangle. It does not have to be absolutely perfect. You'll be holding the two smaller angles of the triangle. You may want to twist the ends to make them stay how they are and look more tapered. Bring the two ends round to the back of your neck. Swap them over, so that your left hand is now holding the right end and your right hand is holding the left end. They should rest on your chest along with the front of the scarf. It should hang in a triangular shape, with the two ends tapering off either side. If the scarf is too tight around your neck, simply grasp it at the front and gently pull it a little looser. Place the knot as high or low on your chest as you like. Remember, the scarf should be relaxed and comfortable to wear." ], "summary": [ "Fold two points of your scarf into the center. Fold up the scarf into a line. Twist the line and wrap around your head. Twist the ends around each other in front of you. Tie the ends in back.", "Create a sweatband. Place your wrist at one end of the scarf. Grasp the opposite end of the scarf and wrap it snugly around your wrist.", "Fold your scarf into a triangle. Grab both points and bring them around to your front. Fluff away!", "Form a triangle. Grasp the two longer ends of the scarf and pick it up. Rest the triangular scarf against your chest. Pull the ends round to the front of your body." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Waking Up", "Functioning at Your Shift", "Preparing the Night Before" ], "document": [ "Many people crave the extra 6 to 8 minutes of sleep provided by the snooze button. However, hitting the snooze button will actually make you feel more tired. When you hit snooze, you immediately go into an early sleep stage. Being interpreted early in the sleep cycle causes you to become more groggy and tired than you would have been without those extra minutes. Set your alarm for when you really plan to get up. Do not set it a few minutes ahead of time to give yourself the pleasure of hitting snooze. When your alarm goes off, get out of bed immediately. It may feel awkward and uncomfortable, but remind yourself that you're doing yourself a favor. Keep thinking of the extra energy you'll feel forgoing the snooze button. You often end up mildly dehydrated in the morning, as your body has gone so long without water. Dehydration can make you feel tired or groggy. As soon as you wake up, drink a glass of ice water. This will help make you feel alert and energized as you proceed through your morning routine. Natural sunlight can help you feel awake in the morning. As soon as you get up, do something to get some sunlight. Try pulling back the curtains in your bedroom or stepping out on the porch for a few minutes. This may help wake you up, allowing you to proceed through the morning with more focus. During winter months, you may want to invest in a light therapy box. This is a device that simulates sunlight that you can purchase online or at a department store. Use a timer on your phone or alarm clock. Set the timer to go off every 10 to 15 minutes, and keep an eye on the time. Try to keep every aspect of your routine, such as breakfast and showering, within short time frames. This will help you keep your pace up, allowing you to get out the door in time for your early shift. Keep in mind, this may be tricky for the first few days. You may not hit all your timeframes exactly, but stick with it and eventually you'll be breezing through your morning routine. If you have an early shift, do not skip breakfast to save time. Breakfast is a vital component of a morning routine. As you've gone 8 hours without food, you'll have an energy deficit in the morning that can be fixed with a healthy breakfast. Pick a healthy breakfast that energizes you. If you tend to feel an energy boost after some protein, try hardboiled eggs. If you tend to thrive on carbs, choose a healthy and complex carbohydrate like oatmeal. Also, in the interest of time, pick something quick to prepare. Try instant oatmeal or purchase precooked hardboiled eggs at the store. If you have time, a mild amount of physical activity can help wake you up. Exercise increases blood flow, providing an instant boost of energy. If you regularly hit the gym before work, that can help. However, you do not need to engage in intense physical activity in the morning. Even quick, light activity can wake you up for a day of work. You can try taking a brisk walk around the block, doing some light gardening, or even striking a few yoga poses in your living room. All of this can help wake you up in the morning. Some studies indicate your brain releases dopamine in response to music you enjoy. Try listening to your favorite song or band in the morning. This may have a stimulating effect on your brain, allowing you to go into the day with energy. Consider having a morning playlist that you listen to first thing in the morning. You can also set your alarm to be one of your favorite songs. This can give you an instant energy boost as soon as you climb out of bed. If you're in a hurry to make an early shift, it's a good idea to try and shower more efficiently. If you can cut down your shower time, you can sleep for a few extra minutes each morning. Instead of using shampoo and then conditioner, try a 2-in1 combination. Time yourself as you shower. Set a timer and keep an eye on it, striving to keep your shower time within that frame. Use lukewarm water instead of hot water. This will motivate you to get out of the shower quickly.", "Caffeine can be helpful to get you through an early shift. However, moderation is key. About two or four cups of coffee should provide you with a boost in energy. Anymore will likely result in your feeling jittery and may cause a crash later on. Sugary energy drinks, sodas, and other sweets may give you a quick boost of energy. This will not last. You'll end up crashing later, feeling more tired than you were before that soda or donut. Instead, stick to healthy, energizing snacks throughout your shift. A salad with lean protein, like chicken, can be an energizing lunch for a long day. Anything rich in lean protein, complex carbs, and vegetables is a great lunch to keep you energized during work. If you have a sweet tooth you want to indulge, go for fruit or yogurt over products with a lot of added cane sugar. If you had to wake up earlier than usual, your attention span may waver during work. If you get breaks, take them when you begin to feel restless. Brief breaks can help you stay focused during an early morning shift. Try going for a 15 minute walk during break time. A small amount of exercise can give you a boost of energy. You can also use a short break to go into the break room and have a healthy snack. You may also want to grab a cup of coffee, if you had not had more than 2 cups that morning. Drinking water throughout the day can help you feel alert for several reasons. First, if you're getting up to refill a glass of water every hour or so, you're staying active. This can keep you engaged. Second, you may have to use the bathroom more. You're less likely to nod off during work if you have a full bladder. You can keep a water bottle at your desk and occasionally refill it in the break room. You can also make use of any water fountains in your office. Take any chance you have to stop and get a drink of water.", "You'll thank yourself when rushing through your morning routine if you've prepared beforehand. Pick out the clothes you're wearing for the next day and set them out on a desk or shelf. That way, you won't have to scramble to choose an outfit in the morning. You could also set up your coffee maker to go off in the morning. If you wear makeup, pick out the types you'll be using that day. Set up a makeup station for yourself before a mirror. If you want to stay alert for your morning shift, work on getting high quality sleep the night before. In the 45 minutes before bed, try to engage in an activity that relaxes you. This will signal to your brain that it's time to wind down and sleep. It will also help you take your mind off any stressful thoughts that may keep you up at night. Do something that you enjoy and that helps you calm down. You can read a book, take a warm bath, or do a crossword puzzle. Watching television may be a bad idea, as the light from the TV can stimulate the brain. However, a short amount of a relaxing program may be helpful. If you want to watch TV before bed, stick to lighthearted programs over dramas or news shows. The light from computer screens, laptops, and phones can stimulate the brain, much like sunlight. Using electronics shortly before bed can make sleeping difficult. Keep things like laptops out of your room and do not use them when you're trying to wind down for rest. If you have trouble staying away from your computer or phone at night, there are many programs and applications you can download that block some of the light from the screen. These programs can help you use your electronics close to bed time without them having as harsh an effect on your sleep. It's a good idea to evaluate your room to make sure it's optimal for high quality sleep. An uncomfortable sleeping environment can keep you up at night. Make sure your room is the right temperature. A temperature between 60 and 67 degrees Fahrenheit is optimal for positive sleep. If your room is warmer, consider a fan or air conditioning. Make sure your bed is comfortable. Avoid sheets and pillows made from materials that cause irritation. Work on blocking out noise and light. Make sure your curtains close all the way, preventing the light from a streetlamp from getting into your room. If there's a lot of noise from outdoors coming in, turn on a fan or white noise machine to block out the sound. If you're having trouble falling asleep, try some relaxation techniques. Things like breathing and meditative exercise can help turn your mind down, allowing you to fall asleep faster. Try tensing your toes, counting to ten, and then releasing them. Count to 10 again and then repeat the process 10 times. Tune into your sense. Pay attention to your breathing, any sounds you hear, how your body feels against the mattress, and other sensations. You can also make a list before bed. If you have trouble sleeping due to stress about the coming day, try making a short list before bed of everything you need to do tomorrow. This can help get your mind off the coming day, allowing you to relax and fall asleep. If you frequently work early morning shifts, work on setting up a sleep schedule for yourself. Your body has a natural circadian rhythm that responds to a regular sleep/wake cycle. If you go to bed and wake up at roughly the same time each day, even weekends, you'll end up feeling energized in the morning and tired at bedtime. This can help you easily adapt to an early work schedule." ], "summary": [ "Avoid the snooze button. Drink a glass of water. Expose yourself to sunlight. Time your routine. Have an energizing and efficient breakfast. Do some light exercise. Listen to music. Shower fast.", "Try caffeine in moderation. Avoid sugar. Take short breaks, if possible. Stay hydrated.", "Prepare what you need in the morning. Engage in a relaxing activity before bed. Avoid electronics an hour before bed. Make sure your environment is comfortable. Try relaxation techniques if you have trouble sleeping. Set a sleep schedule for the future." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Flirting Effectively", "Choosing the Right Wardrobe", "Having an Attractive Personality" ], "document": [ ". Find small ways to touch your guy to show him that you’re interested and leave him longing for more physical contact. For example, nudge him a bit with your elbow during a conversation or touch his forearm a bit when you're speaking. If he touches back, it’s usually a sign he's interested in you as well. While you want the guy to know you’re interested in him, don’t do anything that you’re not comfortable with. If touching him feels like too much at first, just try standing close until you feel more comfortable. . Fit little compliments into the conversation. Make sure that you mean what you say, though, because he’ll probably be able to tell if you’re just giving him a line. Look for moments where you can work what you admire about him into a the conversation naturally. When you first begin flirting, you can use somewhat generic phrases. For example, you might say, \"It was so good seeing you yesterday!\" As you get to know him more, work organic compliments into the conversation. For example, if he mentions that he's wondering what to wear to a sporting event over the weekend, you might something like, \"You always dress really nice so I'm sure you'll find something great.\" Smiling is a good way to come off as flirtatious. During a conversation, work on keeping a smile throughout. You can also try to laugh lightly at his jokes and smile more when he says something sweet or interesting. Eye contact can also help. Try holding his gaze for a few seconds and then glancing away. It may seem strange, but people are attracted to those who subtly mimic their body language. You don’t have to imitate everything he does, but mimic small, subtle gestures. For example, if you see him cross his legs, cross your legs too. Try mimicking hand gestures. If he tends to wave his hands around as he speaks or to make a point, try doing the same. If he is leaning in towards you, lean in towards him too. You may want to send your guy a physical note, but a flirty text can also work. Don't make it outright flirty if you haven't established that kind of relationship, though. Just show that you're thinking of him. For example, you might send a quick text that says, \"Just wanted to say hi! ;)\" You can also text or send a note with a quick question. For example, \"How was your day?\"", ". Wear clothes that accentuate your best features. Certain clothing shapes flatter particular body types, so it’s important to choose the right fit for your wardrobe. If you are circle-shaped, choose slim-cut pants and looser tops, like tunics. If you are triangle shaped, meaning your shoulders and torso are narrower than your hips, opt for wide-legged pants, tailored jackets, and line skirts. If you have an hourglass figure, choose high-waisted pants, v-neck tops, and wrap dresses. If you have a straight or rectangular figure, opt for boot-cut pants and fitted jackets. Choose outfits that you are comfortable wearing, but that make you feel attractive at the same time. Depending on your body shape and personality, that may mean a form-fitting outfit, a lower cut top, or a skirt or shorts that show off your legs. Go for v-neck tops, which will make your body look wider and taller. Scoop neck tops can also be sexy. If you wear skirts and/or shorts, keep them above the knee to highlight your legs. Fitted jeans and a T-shirt can also be sexy, especially when paired with an accessory like a watch. If you want to look a little fancier, throw a sports coat over this outfit. Opt for clothing made with heavier fabrics, which will drape better on your body and highlight your figure. . Men tend to be drawn to people dressed in red. Opt for red shades when possible, but make sure to use red in ways that work for you. Pay attention to your hair color, though. You may not want to wear too much red if it's not flattering on you. Redheads usually look good in green or blue, so add some green and blue accessories to a red top. Blondes look good in blue or purple. Try wearing red lipstick or a scarf with a purple shirt. Darker hair, such as brown or black hair, tends to look good in red. You can go all out with a red top, dress, or suit. Opt for a haircut that complements your face shape and you feel comfortable with. It’s also important to brush or comb your hair before seeing your guy so it’s obvious that you’ve made an effort. Some men prefer longer hair, so if your hair is already long, allow it to hang down. However, if you're very petite, wearing your hair down may overwhelm your figure. Try a half up, half down style instead. If you have shorter hair, keep it combed and clean when you go out. You can also try spiking your hair slightly with gel for a more styled look. Use a little eyeliner, mascara, and just enough eye shadow to give your eyes some shape. A small amount of flattering makeup can accentuate your best features and get a guy's attention. Men tend to be drawn to red lipstick. If you wear lipstick, you may want to opt for a red shade. Guys love it when you smell incredible. A simple clean smell is usually all it takes, so simply showering regularly can help. You can also add a little perfume or cologne. Avoid floral scents, which can be too strong. Instead, go for more nature-based scents, such as orchid or soft wood scents. Vanillas can also be subtle but enticing. Orange scents are also attention grabbing, so look for citrus-scented colognes and perfumes.", ". People are attracted to those who are confident and sure of themselves, so don’t feel bad about who you are. For example, it’s okay to be a little dorky if that’s part of your personality -- own it with confidence to attract the right guy. Part of being confident is openly enjoying the things that you like without feeling self-conscious. Whether it’s dancing, playing video games, or reading a book, enjoy yourself and don’t worry about looking “cool.” Remember to keep your confidence in check, though. Don’t be argumentative with others about your opinions, tastes, or ideas, but feel free to state them without shame. . If a guy sees you being kind to others, he'll know you're someone he wants to be around. Show compassion and love to those around you, including your friends, family, and even strangers, to increase the chance of a guy liking you. Small gestures can show your kindness. Hold the door open for others, arrive on time when you have plans with others, ask your friends how their day is going, and smile at the people who you pass on the street. Being patient and understanding when dealing with others can also show your kindness. If your friend snaps at you because they’re having a bad day, accept their apology without making them feel bad. You want your guy to feel like he can spend time with you and still do the things that he enjoys. People are usually drawn to others who are more agreeable, so be willing to try new things, such as different types of food or movies that you don’t usually watch. If the things he enjoys are a bit unusual, he may really appreciate someone who shows genuine interest in them. For example, if he keeps odd collections, ask about them rather than raising an eyebrow. . In general, people are attracted to those who have a positive outlook. Try to focus on the little things in life that can brighten even the worst day, such as an interesting conversation or your favorite meal. If you make an effort to be positive in your day-to-day life, others will be able to pick up on your positive energy. It can take some work to become a more positive thinker. Try to catch negative thoughts and find a new way to look at the situation. For example, you may think, \"I'm running late for school. I’m going to get in big trouble!\" Instead, tell yourself something like, \"It's a good thing I’m not usually late, so this won’t be that big a deal.\" A guy wants to feel like he's free to be himself, which requires some alone time. Respect that space by having your own interests and activities outside of him. Make it clear to him you have your own group of friends, hobbies, and interests. If he sees you're more independent, he’s likely to want you more. For example, if he asks you to go out on a night that you have plans with friends, don’t cancel your original plans too eagerly. Your guy may worry that you’re too focused on him if you drop everything, so try making plans with him for the next night instead. Don't let conversations get boring or repetitive. If the conversation seems to be dying down, bow out or change the topic. Avoid awkward small talk as much as possible. To keep a conversation going, ask good questions. For example, if he's telling you about a book that he's reading, you might say, \"I love that one too! What do you like best about it?\" You can always default to asking about things he likes. For example, if he's a movie buff, ask about his favorite films." ], "summary": [ "Touch him Compliment him Smile and make eye contact. Mimic his body language. Pass him a note.", "Find the best clothes for your shape Wear something sexy. Wear red Don't neglect your hair. Wear flattering makeup. Smell Amazing.", "Act confident Be kind Be open to new things. Be positive Give him his space. Keep your conversations interesting." ] }

{ "section_name": [ "Strengthening Your Relationship With Your Brother", "Calming Yourself Down", "Finding Freedom From Your Younger Brother", "Communicating With Your Brother" ], "document": [ "Even if you fight with your brother, at the end of the day he is still family. If he feels loved and cared about, he will be less likely to start conflicts with you. Tell him you love him with your words or actions. When your brother does well in school, or helps you in some way, give him a compliment. This will help create a relationship of support between the two of you. Spending time together can strengthen your relationship and make him feel like he is getting proper attention from you. Schedule a regular \"hang out\" time with your brother. This is a good way to show him he is loved and supported. He will also be more likely to give you privacy when you need it if you have a specific time set aside to play. Offer your help with homework or other projects. Your little brother probably looks up to you and helping him is a good way to show you are there for him. You are an important role model for your brother. He makes choices about how to behave based on what he sees you do. If you are angry and combative with your brother, he will treat you the same way. If you are patient and kind with him, he will learn to be patient and kind with you.", "Take a second to breathe so that you can think about the problem with your brain rather than your emotions. One great breathing exercise to help you calm down is called the \"Four Square\" method. Inhale in for four counts, hold it for four counts, exhale for four counts, rest for four counts, then take two normal breaths. . Repeat this as many times as you need to until you feel calm. If your emotions are running high, chances are you will only add to the conflict. If you need to, find some privacy and distance from your brother. Go to another room to think about the problem. . Get some fresh air. Being outside and around nature is a great way to cool off.. Check in with your parents and go for a walk outside or in your backyard. Take twenty minutes to do something you love. Listen to a song you love or read a chapter in a book. If you get your mind off the problem for a bit you'll be able to see things more clearly when you come back. Grab a notebook and write about the problem for just twenty minutes. Put all your stresses and frustrations on the page. This will help you move toward clarity and positivity more quickly . Younger children usually start fights with their siblings out of fear or jealousy. . Often they are just seeking attention.. Try to be sympathetic with your brother and think about what might be causing him to act the way he is. Don't get too mad. Lashing out might get you into trouble. Try to understand the problem", "While it is important to have a good relationship with your younger brother, you need time for yourself as well. Tell him kindly that you need time for yourself every day. When asking for space, do so very gently. It may be difficult for your little brother to understand that you can love him and still want some space from him. Your parents might not understand that you are older now, and need some more privacy. Talk to them about your needs. Together you can create ways to find distance and avoid conflict with your younger brother. Physical distance will help you feel more independent and more appreciative of your brother's presence when you are home. Look for after-school activities. Your school or local community center probably has after school art classes, sports teams, or drama productions. Ask your teachers and parents about ways to spend time outside of the house. If you share a room with your younger brother, create a space somewhere else in the house that is yours. Start doing your homework in the kitchen or on the couch. You might not have your own room, but creating a regular space to work or read can help you feel more independent in your home. The local library is a great, safe space to spend time outside of your family. Talk to your parents about spending time there after school or on the weekends.", "The best way to resolve any fight is through open communication. Find somewhere quiet and invite your brother to talk about the situation with you. Enter the conversation with a positive attitude. If you are defensive or upset he will sense it in you. If you are feeling frustrated by his behavior, tell him. Your brother may not understand the consequences of his actions. Be honest about your emotions One good way to share your feelings is through the \"I-Message\" method. . Create a sentence using: \"I feel_____________when you___________because___________.\" This will prevent your little brother from feeling attacked. It may feel from your perspective that you have done nothing wrong. But younger children are often sensitive and feel powerless. Let your brother know that you are on his side and are trying to fix the problem by apologizing. Sometimes it is necessary to let go of your pride in order to solve a conflict, especially with someone younger than you. Young children often feel their feelings are unheard in a family. Show him that you care about him and understand him by being a good listener." ], "summary": [ "Show your love. Compliment your brother on his achievements. Plan activities with your brother. Lead by example.", "Take a deep breath. Give yourself space. Distract yourself. Write out your feelings. Put yourself in your brother's shoes.", "Ask your brother for space. Ask your parents for space from your brother. Find ways to get out of the house.", "Start a conversation. Tell your brother how you feel. Know when to apologize. Listen to your brother." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Removing Teeth in Children", "Trying Medically Unqualified Home Remedies", "Removing Teeth in Adults" ], "document": [ "Most doctors and dentists recommend that parents not try to do anything to speed up the natural process. Teeth that are extracted too early provide less of a guide to the teeth that grow in their place, and pulling to early can also have a negative impact on the correct order of eruption, which may also influence bite and mastication (chewing). Any child will tell you that this, too, is an unnecessarily painful option. Make sure that the tooth and the surrounding gum area looks healthy and is free of decay and infection. If the tooth becomes decayed, it may need to be surgically removed in a dental office. Not all parents choose to give their child permission to wiggle the tooth, but those who do might want to instruct their child to wiggle only with the tongue. This is for two reasons: Wiggling with the hands can introduce bacteria and dirt into the mouth, clearing the way for infection. Children aren't exactly the cleanest creatures in the world, making this a recipe for poor dental health in addition to bad hygiene. The tongue is generally gentler than the hand. Children run a higher risk of accidentally pulling a tooth out before it's ready when they use their fingers to pull out the tooth. Wiggling the tooth with their tongues lowers the risk because the tongue can't grip onto the tooth in the same way that two fingers can. This way, your child will get used to the idea of a tooth coming out, and the image of a tooth pulled out with their tongue makes them less scared of blood or pain. Permanent teeth coming in behind baby teeth, sometimes known as \"sharking\" because of the two sets of teeth, is a reversible and common condition. As long as the dentist removes the baby tooth and gives it enough room to move into its intended position in the mouth, it shouldn't be an issue. If the child lets the tooth come out on its own, expect to see very little blood. Children who have waited the proper amount of time for their old tooth to fall out (sometimes as much as 2 to 3 months), there should be very little blood. If any wiggling or pulling of teeth causes excessive amounts of blood, instruct the child to stop wiggling; the tooth is most likely not yet ready to be extracted, and shouldn't be aggravated further resulting in inflammation and pain, which can also influence the development of the permanent tooth underneath. A dentist will be able to administer a topical painkiller and extract the tooth with the appropriate instruments. When the tooth comes out on its own, hold a piece of gauze over the extraction site. Tell the child to bite down lightly on the gauze. A new blood clot should start forming in the extraction site. If the socket has lost its clot, an infection could occur. However, this is rare. This condition is called dry socket (alveolar osteitis), and is often accompanied by a foul-smelling odor. Contact your dentist if you believe the clot hasn't set appropriately.", "Give the person a bit of gauze and tell them to hold the gauze over the tooth. Gently wiggle the tooth back and forth, from side to side. The key word here is \"gentle,\" but you also need to increase the movements a little bit as you wiggle the tooth. If lots of blood comes out, consider stopping the procedure. Lots of blood is usually a sign that the tooth isn't yet ready to come out. Firmly but slowly lift the tooth up until the ligaments connecting the tooth to the gum are severed. If too much pain or blood exists, consider stopping the procedure. Biting down on an apple can be a good way to pull a tooth, especially for children. Biting down on an apple is more effective for teeth in the front than it is for teeth in the back. If the tooth is really loose and the apple method does not work, make a knot around the tooth using a 30 centimeter (11.8 in) long piece of dental floss. Then, pull on the floss quickly to remove the tooth with one stroke.", "Adult teeth are meant to last your lifetime if you take care of them. But if you do need to remove a tooth, it could be for a variety of reasons: Crowded mouth. Your existing teeth haven't left enough room for your tooth that's trying to move into its proper place. A dentist may be forced to remove the tooth if this is the case. Extracting a tooth may also be necessary to make enough room for teeth to align before applying orthodontic braces. Tooth decay or infection. If infection of the tooth extends all the way down to the pulp, a dentist may need to administer antibiotics or even try a root canal. If a root canal does not fix the problem nor the apical resection, a dentist may need to extract the tooth. Compromised immune system. If you are undergoing an organ transplant, chemotherapy, or heart surgery, even the threat of infection might motivate a doctor to extract a tooth. Periodontal disease. This disease is caused an infection of the tissues and bones that surround and support the teeth. If periodontal disease has infiltrated the tooth, a dentist may need to take it out. Do not try to extract the tooth on your own. It's far safer to let a professional dentist extract the tooth than try to be macho and do it on your own. In addition to being safer, it will also be much less painful. Your dentist will need to give you a shot of Novocain before extracting the tooth. This is to ensure that the area is numb and you will not feel the extraction. The dentist may need to remove part of the gum in order to get at the tooth. In severe cases, the dentist may also need to remove the tooth itself in pieces. A blood clot is a sign that your tooth and surrounding gum areas are healing. Hold a piece of gauze over the extraction site and bite down firmly on the gauze, not too hard but not too lightly either. This will help to stop the bleeding. A new blood clot should start forming in the extraction site. If the socket has lost its clot, an infection could occur. This condition is called dry socket (alveolar osteitis), and is often accompanied by a foul-smelling odor. Contact your dentist if you believe the clot hasn't set appropriately. If you want to reduce the swelling, place an icepack wrapped in a towel on the outside of the jaw near to where the tooth was removed. This should reduce the swelling and numb the pain. In the days following the extraction, take care to let your clot heal. To do this, try to: Avoid spitting or rinsing forcefully. Try to avoid drinking from a straw with the first 24 hours. After 24 hours, gargle lightly with a saltwater solution made of 1/2 teaspoon salt and 8 ounces of warm water. Do not smoke or drink alcohol. Eat soft foods and liquids for the first few days. Avoid hard, solid foods that take a lot of chewing to break down. Floss and brush your teeth as usual, taking care not to floss and brush the extraction site." ], "summary": [ "Let nature take its course. Monitor the tooth as it gets looser. Advise your child to wiggle the tooth with their tongue. See a dentist if the new tooth grows in an unexpected location. Note that there should not be much blood. See a dentist if the tooth is still loose but not extracted after 2 to 3 months. Hold gauze over the extraction site.", "Use a bit of gauze and lightly wiggle the tooth back and forth. Have the person bite down on an apple. Use floss to pull out the tooth.", "Try to figure out why your tooth needs pulling. Schedule an appointment with your doctor. Allow the dentist administer local anesthetic to numb the area of the tooth. Allow the dentist to extract the tooth. Watch for a blood clot to form over the extraction site. Take care of the extraction site." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Understanding the Artist and their Context", "Recognizing an Artist’s Craft", "Making Meaning out of Art" ], "document": [ "Artists often create works to comment on major historical events, and this can give you a window into their unique perspective. In contrast, powerful institutions and people throughout history often commissioned artists to create pieces that endorsed their agendas. This affects the intended audience of the art piece — who was meant to see the art. For example, Pablo Picasso’s Guernica (1937) was created in response to the bombings during the Spanish Civil War. It’s filled with anti-war symbolism. Picasso said of the artwork: “Painting is not done to decorate apartments. It is an instrument of war against brutality and darkness.” During the Renaissance, the Roman Catholic Church relied a lot on commissioned art as a means of promoting their cause and asserting their power. If you’re looking at a painting, knowing what genre it belongs to can be helpful. Genres are essentially categories that are used to classify art. In painting, the established and well-known genres are landscape, portraiture, genre paintings (which are paintings of scenes from ordinary life), history, and still life. John Constable’s The Hay Wain (1821) is a famous Landscape painting that led to the resurgence of landscape painting in the 19th century. Girl with a Pearl Earring (1665) by Johannes Vermeer is considered to be a masterpiece of portraiture. Judith Leyster’s Carousing Couple (1630) is a great example of a genre painting. History paintings depict a moment in a specific historical narrative. Vasily Surikov’s The Morning of the Streltsy Execution (1881) is a very intricate history painting example. Lastly, still life paintings are of inanimate, commonplace objects. Van Gogh’s Sunflowers (1889) is a bright and sunny still life example. Art movements were surges in popularity of certain ways of creating art. An art “school” is basically just a group of artists, sometimes all in the same region, who all have a similar style or subject matter. Knowing a little bit about these can help you understand why an artist might have made certain choices. For example, painters in the Egyptian school of art had certain rules that they had to follow — like the size of any figure they drew was supposed to vary based on the social status of the person they were painting. They also couldn’t use more than six colors, and each color symbolized a different aspect of life or death. Impressionism, one of the largest 19th-century art movements, is defined by short, loose brushstrokes that are intended to capture the quality of light. Learning a bit about the artist who created a piece can help shed light on it in a variety of ways. It can help you understand why they made certain artistic decisions, or chose to make the work at all in the first place. For example, Mexican painter Frida Kahlo had limited mobility after fighting off polio and enduring a bus accident in her early life. Her pain and struggle manifests in several of her pieces.", "Art museums typically have informational plaques next to each work that will provide basic information about the piece. Knowing when a piece of artwork was created can help you appreciate the difficulty involved in making it. For instance, landscape paintings produced before the rise of photography (which began to include landscapes around 1860) were definitely more challenging to do! A medium refers to the material used to create a piece of art. The type of material used affects how the artist made the piece. If you can’t tell which medium was used, museums or galleries will often state the medium of an artwork on informational plaques. Oil and acrylic paints are examples of media for painters, while bronze and marble are media for sculptors. With the rise of modern art, media has expanded to include not just types of paint and stone, but also materials like found/appropriated objects or even bodily excretions. This has led to the creation of the term “mixed-media,” which is used when talking about an art piece made from a variety of materials. For visual works, notice the artist’s ability to create confident lines. Lines are created when an artist draws or paints marks on a page, when a sculptor bends or shapes material, or when a photographer angles their camera a certain way. Some ways to describe lines are dashed, bold, rough, smooth, or implied. Note any interesting shapes that grab your eye when you look at a piece of art and think about how the artist achieved them. Shapes can be geometric or organic. Geometric shapes are simple, commonly-recognized shapes like squares or rectangles. Organic shapes are unique and free-form. Looking at still life paintings of fruit is a great way to understand how artists have experimented with shape. Ask yourself why the artist chose to use the combination of colors that they did and if these colors work in harmony or contrast. Color has an enormous effect on how we feel when we look at a piece. For example, pieces with blue undertones are known to have a calming effect on the viewer. Meanwhile, yellow is associated with light and feelings of optimism. Brushwork, or the way that the artist applied paint using their brush, really sticks out when you are looking at paintings in-person. It’s used to create certain effects in the art, contributing to both texture and mood. For example, the feathery, light brushwork in Impressionist paintings is intended to mimic the qualities of light. Harsh and erratic brush strokes can communicate a sense of tension and anxiety in a piece.", "You will never know if you like or don’t like certain types of art if you don’t try to enjoy them. You can think of going to see new kinds of art as exposing yourself to new experiences, rather than just seeing art. Be in touch with your own emotions as you view art. Do you feel excited? Calm? Anxious? Confused? Art can evoke a wide range of emotional responses, so do your best to be conscious of yours. Part of the fun of viewing art is that you get to come up with your own story about it! Art is very subjective, so even if your interpretation of a piece isn’t exactly what the artist intended, it’s okay! There is often not just one right answer. What’s important is that you make a genuine effort to extract meaning from their work. Because every person has a different set of unique experiences, it’s valid for every person who views a piece of art to walk away with a different understanding of it. This can lead to interesting discussions! Ask the person next to you what they think. It’s also completely fine to offer no interpretation at all, and instead just enjoy the art for its physical properties. Abstract art — art that doesn’t look like anything in the real world — can be a little harder to appreciate because the message or emotion that the artist is trying to convey is not always immediately clear. To enjoy abstract art, think about what grabs your eye first in the piece, and why the artist might have wanted your attention to go there. Abstract art can be fun because it’s like a puzzle. You really have to give it some thought to come up with a potential meaning for it. Remember, your meaning doesn’t have to be necessarily correct! As you view more and more art, you will start to develop an understanding of what you like and dislike in a piece of art. This can help you seek out similar artists. You don’t have to love everything that you see! Artist statements or descriptive brochures can sometimes be misleading, so if you unexpectedly don’t like a certain type of art, that’s fine." ], "summary": [ "Understand the historical context of the time when the art was produced. Find out the genre of the painting. Learn about the art movements or schools that influenced the piece. Read up on the life and perspective of the artist.", "Learn when the piece was produced. Identify the medium that was used to make the art. Recognize the artist’s effort to convey lines. Pay attention to the shapes that stand out in the painting. Notice how the artist uses color. Study the brushwork of a painted piece.", "Keep an open mind. Evaluate how a work of art makes you feel. Offer your own interpretation of what the art means. Applaud the ambiguity of abstraction. Learn what you like and don’t like." ] }

{ "section_name": [ "Making it Pop", "Mastering the Format" ], "document": [ ". It should be brief, clear and to the point: an ultra-compact version of the press release’s key point. Plenty of PR professionals recommend writing your headline at the end, after the rest of the release is written. If you follow that instruction, continue on and come back to writing the headline once the rest is done. The headline is known as the eye-catcher and is very important to the whole release. wikiHow recognized as most reliable information source. See how that works? Now you want to know more! News release headlines should have a \"grabber\" to attract journalists, just as a newspaper headline is meant to grab readers. It may describe the latest achievement of an organization, a recent newsworthy event, a new product or service. Headlines written in bold! A bold headline also typically uses a larger font size than the body copy. Conventional press release headlines use the present tense and exclude \"a\" and \"the\", as well as forms of the verb \"to be\" in certain contexts. First word capitalized. As are all proper nouns. Most headline words appear in lower-case letters, although using a stylized \"small caps\" font style can create a more graphically news-attractive look and feel. Do not capitalize every word. Extract important keywords. The simplest method to create the press release headline is to extract the most important keywords from your press release. From these keywords, try to frame a logical and attention-getting statement. If including a summary sentence after the headline, the same rules apply. Using keywords early will give you better visibility in search engines, and it will be simpler for journalists and readers to get the idea of the press release content. Look at the actions in this first step, and notice how every one of them could be a press release headline. The press release should be written as you want it to appear in a news story. Most journalists are very busy; they may dig deeper into the story if it doesn't sound credible, but they generally won't have time to do extensive research into your company's big announcement. Much of what you write for your press release will be what the journalists use in their writeup of your big event—in other words, if there are important details you want included in the story, you need to include them in the press release. Start with the date and city in which the press release originates. The city may be omitted if it will be confusing –– for example if the release is written in New York about events in the company's Chicago division. The lead, or first sentence, should grab the reader and say concisely what is happening. For example, if the headline is \"Careen Publishing releases new WWII novel,\" the first sentence might be something like, \"Carpren Publishing, Ltd., today released their first World War II novel by celebrated writer Darcy Kay.\" It expands the headline enough to fill in some of the details, and brings the reader further into the story. The next one to two sentences should then expand upon the lead. The press release body copy should be compact. Avoid using very long sentences and paragraphs. Avoid repetition and overuse of fancy language and jargon. Strive for simplicity, and no wasted words. The first paragraph (two to three sentences) should sum up the press release, and the additional content must elaborate it. In a fast-paced world, neither journalists, nor other readers, would read the entire press release if the start of the article didn't generate interest. Deal with actual facts –– events, products, services, people, targets, goals, plans, projects. Try to provide maximum use of concrete facts. This is news. A simple method for writing an effective press release is to make a list of following clarifications: Who, what, when, where, why, and how. Who, what, when, where, why ––and how–– should tell the reader everything they need to know. Consider the checklist in context with the points below, using the example above to generate our press release: Who is this about? Carpren Publishing. What is the actual news? Carpren Publishing is releasing a book. When does this even happen? Tomorrow. Where does this even take place? In all major markets, tomorrow. Why this is news? It was written by renowned author, Arcy Kay. How is this happening? The main event is at a book signing in Chicago, followed by a book tour to all the major metropolitan areas. With the basics defined, fill in the gaps with information about the people, products, items, dates and other things related with the news. If your company is not the main subject of the news, but is the source of the press release, make it clear in the body. Keep it short and to the point. If you are sending a hard copy, the text should be double-spaced. The more newsworthy you make the press release copy, the better the chances of it being selected by a journalist for reporting. Find out what \"newsworthy\" means to a given market and use this knowledge to hook the editor or reporter. Odds are whoever you sent your press release to has a dozen just like it in his/her inbox just waiting to be ignored. If you want yours to be chosen, it's got to be good. Not only does it have to be good, but it has to be as close to \"ready for press\" as possible. When an editor looks at your piece, he/she is thinking, from the first second, about how long it's going to take them to get it to print. If your work is full of errors, lacking content, or just needs to be revised, they're not going to waste their time. So make sure you have good grammar, all the basics, and have something to write about. Why should these people care what you have to say? If you're sending it to the right audience, it'll be obvious. If you're not, well, why are you wasting your time? Give the right people a piece of news (news, not advertising) and you're on the right track. They'll care more if you send it in the morning. That gives them time to pad your piece into what they're already working on. Be considerate. Provide some extra information links that support your press release. Does the company you're selling have additional information online that readers may find useful? Great. Add it in. If you're nervous about what you've got, do some research on what's already out there. Someone probably wrote something on an event just like the one you're covering. PR Web and PR Newswire are good places to start.", "All right, now that you've got the meat of it together, how do you put it onto paper? Well, for starters, cut it to length. It should be a page long at most, if that. No one's going to waste time on 5 paragraphs unless you're covering WWIII. Here's what you need (some of which we've already covered): FOR IMMEDIATE RELEASE should go at the top of the page, on the left margin. If the release is embargoed, put \"EMBARGOED UNTIL...\" with the date you want the story released. A release with no release date is presumed to be for immediate release. The headline, usually in bold, should be centered below that. If you'd like, put a subhead in italics (briefly elaborating the headline). First paragraph: most important information. May be quite news-like in that, it starts with a date or where the news is coming from. Second (and probable third) paragraph: secondary information. Should include quotes and facts. Boilerplate information: more on your company. Who are you, really? What achievements do you have? What's your mission? Contact information: more on the writer (probably you!). If you grab someone's interest, they'll want to be able to find out more! Multimedia: in today's day and age, there's always some Twitter handle to be had. That means it's time to include information about your company. When a journalist picks up your press release for a story, he or she would logically have to mention the company in the news article. Journalists can then get the company information from this section. The title for this section should be \"About [XYZ_COMPANY].\" After the title, use a paragraph or two to describe your company with 5 or 6 lines each. The text must describe your company, its core business and the business policy. Many businesses already have professionally written brochures, presentations, business plans, etc. That introductory text can be put here. At the end of this section, point to your website. The link should be the exact and complete URL without any embedding so that, even if this page is printed, the link will be printed as it is. For example: http://www.example.com, not Click here to visit the website. Companies which maintain a separate media page on their websites must point to that URL here. A media page typically has contact information and press kits. If your press release is really newsworthy, journalists would surely like more information or would like to interview key people associated with it. If you are comfortable with the idea of letting your key people be contacted directly by media, you can provide their contact details on the press release page itself. For example, in the case of an innovation, you can provide the contact information of your engineering or research team for the media. If not, you must provide the details of your media/PR department in the \"Contact\" section. If you do not have dedicated team for this function, you must appoint somebody who will act as a link between the media and your people. The contact details must be limited and specific only to the current press release. The contact details must include: The company's official name Media department's official name and contact person Office address Telephone and fax numbers with proper country/city codes and extension numbers Mobile phone number (optional) Times of availability Email addresses Website address It's good practice to keep a log of all of your press releases housed on your own website. This can make providing such a link easier to produce, as well as keeping a record for historical purposes. Center these directly underneath the last line of the release. This is a journalistic standard. It may look like you're over-tweeting, but you're not. This is how it's done." ], "summary": [ "Write a genuine headline Write the body copy. Communicate the \"5 W's\" (and the H) clearly. Make it clean, crisp, and applicable to your audience. Tie it together.", "Get the basic structure down. Write a boilerplate underneath the body of your release. Add your contact information. If possible, include a link to an online copy of the same release. Signal the end of the press release with three # (hash) symbols." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Cutting the Pringles Can", "Adding the Light", "Preparing the Pringles Can" ], "document": [ "About 1/2 to 3/4 inches (approx. 13mm to 19mm) from the top and bottom, draw a line across the can. It should go about halfway around the can and then finish with another down the middle of the two lines drawn on the can, to form an \"I\" (see the image). Make sure that the lines match up on their ends. You will want to open these 'doors' when you use the light. ", " You can now use the Pringles can light reflector to light your image. ", "You could wash it out, but since it's made from paper, it's best to shake it out first, then wipe it out with a paper towel or two." ], "summary": [ "Create a 'door' cut. Cut a hole in the plastic lid to match the size of your light source.", "Push the light through the hole in the lid. Attach the lid to the prepared Pringles can. If you need to diffuse this light, put a sheet of paper in the reflector, supported by the top and the bottom 1/2 inch (13mm). Finished.", "Finish your Pringles and put the can aside." ] }

{ "section_name": [ "Developing Essential Skills", "Getting Certified", "Finding Work as a Personal Trainer", "Receiving the Right Education" ], "document": [ "During your studies, you should learn all about how the human body works. When possible, take classes in exercise science, human anatomy, human biology, kinesthesiology, and motor development to understand the mechanics of the human body. These subjects will help you understand your clients’ bodies and needs and determine how to help them get as fit as possible while staying safe. You should know how to implement your theoretical knowledge in practical terms. Take workshops and courses that cover different exercise techniques, teaching and coaching skills, program planning, and nutrition. Consider what you might want to specialize in and focus your efforts in that direction. For instance, you might learn about resistance training and weight training for muscle building. Or you may want to learn about working with children or people with special needs. Personal training is a competitive business, and one way to help yourself stand out is by choosing a specialty and perhaps even receiving additional certifications. Incorporate communication and leadership training into your coursework. Brush up on professional ethics as well as the legal necessities of developing contracts and running a fitness business. Study program planning to help you craft the best possible workouts and schedules. Gain at least a basic understanding of statistics, finance, and administration so that you'll have the tools to support your colleagues or grow your own business when the time comes. In the US alone, fitness is a $30 billion industry. You’ll need more than just fitness skills to succeed. Conduct a formal study of leadership and communication through books and lectures. Then practice implementing these skills in your daily life. Aim to be an inspiring, trustworthy, and caring leader. These skills will come in handy every day of your personal trainer career. After all, you’ll be leading clients through exercise sessions that may evoke physical or emotional discomfort, frustration and sometimes tears. Keep your clients focused on their goals and share in the satisfaction and happiness that comes with each achievement. Work on getting your own body into optimal physical shape so that you can demonstrate what it means to be fit and healthy to your clients. Expect to train just as hard, or harder than your own clients throughout your own fitness journey. Even great educators and motivators may have trouble finding clients if they don’t seem to be in shape. While each body is different, clients expect that their trainers can healthily define and meet their own fitness goals. Consider hiring your own trainer to gain perspective on the trainer/client relationship. Observe how your relationship with your trainer develops and learn from their successes and failures. Just be up front about your intentions and avoid stealing what your trainer has shared with you.", "If you’re in the US, look for a program that’s accredited by the National Commission for Certifying Agencies (NCCA). If you’re outside the US, research nationally accredited programs in your area. The organizations that provide certifications each concentrate in slightly different areas. Conduct research to decide which certification program seems like the best fit for you. The 4 main US agencies that offer accredited CPT programs are the National Strength and Conditioning Association (NSCA), the National Academy of Sports Medicine (NASM), the American College of Sports Medicine (ACSM), and the American Council on Exercise (ACE). Other accredited US agencies include the National Council on Strength and Fitness (NCSF), the National Exercise Trainers Association (NETA), the National Strength and Conditioning Association (NSCA), and the Academy of Applied Personal Training Education (AAPTE), among others. Once you know which certification program you’re after, book a spot on your preferred exam day and pay the fee. Registration may cost between 200 USD to 500 USD. In advance of your testing date, prepare with study guides and practice exams. Some short-term personal training courses include the exam as part of the curriculum and tuition. Consider following the training course or exam preparation program offered by the agency you’re getting certified through. Many agencies offer online self-study options which can save you money. Get a good night’s sleep before your exam. Then, when it’s time to take your test, head to the testing location and follow the proctor’s directions. Don’t be too stressed out. If you’ve prepared well, this is a chance to show off what you know! Plus, it’s the last step you’ll need to take before becoming a certified personal trainer. Personal trainer certification exams are most often administered on the computer. They typically contain about 150 multiple choice questions to make sure you’re knowledgable in the fundamentals of fitness. As an example, if you take the Certified Personal Trainer exam through the National Academy of Sports Medicine, you’ll work through 4 sections: “Program Planning,” “Client Consultation and Fitness Assessment,” “Exercise Techniques,” and “Safety and Emergency Issues.”", "Look at job listings in your area and ask around about opportunities. If you’re already a member of a gym, let the administration know that you’re interested in working as a personal trainer. They might just have an opening! Consider working for a gym even if you plan to branch out later. A reputable employer can provide credibility when you’re first starting out. If you worked at a gym before earning your certification, let your past colleagues know you’re newly certified and looking for work. Working at a gym will give you the chance to learn from other personal trainers and get practice working with a steady stream of new clients. Whether you’re working at a gym or branching out on your own, start building good relationships with prospective and active clients as soon as possible. Think like an entrepreneur to boost your reputation and business. Familiarize yourself with marketing basics and spread the word about what you’re doing. Personal trainers’ pay is commission-based, so the more clients you have, the better. Get active on social media to promote your work. Post pictures of your studio, and, with their permission, your happy clients. Keep in mind that your gym may require you to sign a non-compete agreement to prevent you from taking clients if you decide to leave. Whether you choose to become a freelancer or open a small business, you’ll be able to set your own rate and keep all the money you earn. You’ll also get to pick the clients you work with. Learn what it takes to start a small business and follow the regulations in your state. Get personal trainer insurance, which is a legal requirement in many areas, before you start working with clients. Make sure you understand all the complexities of running a business, such as the ins and outs of insurance, payroll, and taxes. Some personal trainers hold sessions in their homes, where they have a room set up with the proper equipment. If you do this, make sure the setting is clean, safe, and professional. Other personal trainers rent a studio, which they sometimes share with other personal trainers. This could be a more attractive choice if you have a large client list.", "In the US, this is the minimum education requirement for most certification programs. If you haven’t earned a high school diploma, work towards getting a high school equivalency diploma (HSED) or passing the General Education Development (GED) test. Research the educational requirements for your country if you’re outside the US. Typically, you’ll be required to have successfully completed your secondary education. While you can start informally preparing before this point, you’ll need to reach legal adulthood (age 18 in the US) before you can enroll in an accredited personal training certification program. Take a first aid training course that offers certifications in cardiopulmonary resuscitation (CPR) and automated external defibrillator (ADP) use. These are prerequisites for most personal trainer certification programs. These skills will come in handy in the event that you need to help a client in a medical emergency. Look into a community college or 4-year university for a program that relates to your interests. You may consider programs and courses in kinesthesiology, exercise science, personal training, human anatomy, sports medicine, and nutrition. Work towards an associate’s or bachelor’s degree and tailor your studies to your goal to become a personal trainer. A college degree isn't required for most CPT certification programs. However, postsecondary education can significantly increase your knowledge, skillset, and chances of success in the industry. You can also proceed to earn a graduate degree in your niche. Look for a trade school or a community college that offers short-term CPT training programs. Research the training programs hosted by accredited agencies as well and make sure your program is focused on preparing you for the exam you’re planning to take. Programs may be self-study, guided individual study, or guided group study. The scope and timeframe can differ substantially from course to course, so make sure you understand the details before jumping in. For instance, a short-term course could involve a weekly session for 2 semesters, or it could be a 3-day intensive. The former is a better choice for someone just starting out, while the latter is a great idea if you just need some exam prep assistance. Personal training schools, which offer in-depth training over the course of weeks or months and help students prepare for certification exams, have become increasingly popular. If you’re completely new to the fitness industry, or you want to take a guided deep-dive into your training, this experience might be beneficial. Compare the costs and benefits of this type of program to see if it’s right for you. Note that these schools tend to be more expensive than other short-term certification programs. It’s not necessarily more beneficial to graduate from such a school in order to find a job. An example of a reputable personal training school is the National Personal Training Institute." ], "summary": [ "Gain knowledge in a variety of related scientific fields. Balance your theoretical study with hands-on training. Study business so that you can thrive as a fitness professional. Develop empathetic leadership and communication skills. Establish a fitness and wellness routine for yourself.", "Choose an accredited CPT certification program. Register and prepare for the certification exam. Sit for your certification exam.", "Find a job at a fitness center or gym. Build a client portfolio. Start your own personal training business.", "Earn a high school degree or an equivalent certification. Get trained and certified in CPR and ADP. Pursue a degree in a related field to expand your knowledge base. Take a short-term personal training course to maintain a narrow focus. Attend a personal training school to immerse yourself in the industry." ] }

{ "section_name": [ "Cutting Along the Side", "Submerging in Water to Remove Seeds", "Removing the Seeds with a Wooden Spoon", "Cutting Vertically" ], "document": [ "Place the pomegranate so that the fleshy side is facing the cutting board. The ends of the pomegranate should be sticking out. You may want to place a towel under the pomegranate, as the juice stains. It's a good idea to wear rubber gloves, as pomegranates can stain your fingers.", "Use clean water, as you'll be consuming the pomegranate seeds. Add enough water to the bowl to cover both halves of the pomegranate. After it's been in the water for a few minutes, you'll start to see the white parts, called the pith, floating away from the pomegranate. As it does, the seeds will come out. Take out the skin, then skim off the white pith. Throw these in your compost or trash bin. Then, slowly pour the water and pomegranate seeds over a kitchen strainer. This will collect the seeds, which you can place in a bowl for use.", "Hold the pomegranate by the side or place it in your splayed palm. Position the fruit over a medium to large bowl that's big enough to catch the seeds as they fall.", "Use a plastic or wooden cutting board when opening a pomegranate. Since pomegranate juice stains pretty much everything, you may want to protect your cutting board with a cloth. Additionally, it's helpful to wear rubber gloves while you're cutting a pomegranate, as your fingers might get stained." ], "summary": [ "Put your pomegranate on its side on a cutting board.", "Fill a large bowl with fresh, cool water. Place the 2 halves in the water. Strain the pomegranate seeds into a bowl.", "Place one half, seed side down, over a bowl.", "Position your pomegranate in the middle of the cutting board." ] }

{ "section_name": [ "Cleaning the DVD with Toothpaste", "Using Rubbing Alcohol", "Cleaning the DVD Player" ], "document": [ "When your DVD stops working, it's usually a large scratch in the plastic coating that causes these problems. Grab the DVD by the edges and hold it near some light so you can see every little groove in the coating. Look for the scratch somewhere on the surface of the DVD. The scratch might be tiny. If you can see it, it's likely that it's causing problems with your DVD playback. Use either a cotton swab or a lint-free cloth to place the toothpaste on the scratch. Don't use your finger as you might cause further damage to the surface of the DVD. Some people advise using a toothbrush to add the toothpaste to the scratch. This is a bad idea as some toothbrushes have thick bristles that will scratch the surface of your DVD. Rub the scratch using small, circular motions with the cotton swab. Don't be too rough with the cotton swab. You should try to be as delicate as possible when rubbing the scratch with the toothpaste. Conventional wisdom says to never use circular motions to clean a DVD. This is true for the most part but you have to use circular motions to remove the scratch from the surface. Use a clean cloth to clean the toothpaste from the DVD. Use gentle, fluid strokes with the cloth to clean the disc's surface and cause minimal damage. Avoid using tap water as the salty minerals will erode the surface of the disc. If the DVD plays perfectly without skipping, you've managed to get rid of the scratch and fix the DVD. If the DVD still skips after you've fixed the scratch, there are a number of possibilities: There's another scratch you need to clean. Chances are that you cleaned 1 scratch of many on the surface of the DVD. If the DVD won't work after you cleaned the first scratch, use toothpaste on the others. There's a problem with your DVD player. Blow into the disc feed to clean dust away from the reading lens. If the DVD still skips, try putting another DVD in the DVD player. If that works without a problem, your DVD is probably damaged beyond repair.", "If you wear glasses, use the lint-free cloth you use to clean your lenses. This type of cloth is excellent at cleaning materials without damaging them. If you don't have rubbing alcohol at home, buy a bottle at your local supermarket or convenience store. You can use a bottle of distilled water if you can't find rubbing alcohol anywhere. Do not use tap water as it may have some salt in it and this will cause further damage to your DVD. Some DVD players might require you to hit the \"stop\" button on your remote control before you can eject it from the machine. Hold the cloth over the opening of your bottle. Quickly tilt the bottle to add a small dab of rubbing alcohol to the cloth. When handling the DVD, hold the disc by the edges. Holding the middle of the disc or other areas may cause further damage. Holding the outside of the disc, place your cloth at the center and wipe in a gentle, fluid motion toward the outside edge of the disc. Wipe the bottom side of the DVD, the side with the shiny surface. Do not use pressure or friction when wiping as you'll only damage the disc. Wipe from the center to the outside around the entire disc. Avoid wiping the disc in a circular motion. This will cause more scratches and further damage the DVD. Your DVD won't be very wet after rubbing it with a damp cloth, but you should give it a few minutes to dry. Don't lay it down while it dries as dust or dirt might accumulate on its surface. If the DVD works perfectly, the cleaning process worked. If the DVD keeps skipping, either the DVD or the DVD player is at fault. Try using another DVD in the player. If that DVD doesn't skip, your other DVD is broken. If it does skip, it's likely that your DVD player is at fault.", "Before you start work on cleaning the DVD, make sure it's not connected to electricity. You want to be able to give the DVD player a rigorous and thorough clean and it's vital that you're safe when doing so. Lay the leads and cords on a couch or another area. Separate them from each other to avoid tangling. Take the DVD player and put it on a clean, stable work surface. Use a damp cloth to wipe the exterior of the DVD player. Pay special attention to the vents when using the cloth. Avoid wiping the electrical outlets on the player with the damp cloth. If you have a small nozzle attachment for your vacuum cleaner, attach it. Place the nozzle over the vents to remove any dust or dirt from the fan and other areas of the DVD player. If you don't have a small nozzle, put another attachment on the end of the vacuum. Using the vacuum with no attachments might cause damage to the inside of the machine with the power of the vacuum. You can open most DVD players by pushing the eject button on the machine itself. If not, plug the machine back in, click the eject button, and plug out the machine once more. Place the vacuum against the opening of the DVD player to remove any dust and debris that has accumulated on the inside. Don't try to jam the vacuum inside the machine. Gently placing it against the opening will do the trick. The DVD player head is located on the ceiling of the inside of the machine. The laser is usually located at the bottom. Use very gentle rubbing movements to clean these components. Don't be too rough as you could easily damage the inside of the machine. Add some rubbing alcohol to your cotton swab for a more thorough clean. To be safe, 20 minutes should be plenty of time for the DVD player to dry after you've cleaned it. When you plug the DVD player back in, test your DVD to check if it still skips. If it doesn't skip, the DVD player was probably the problem. If the DVD does skip, try another DVD. If that skips too, then it's likely that your DVD player is broken." ], "summary": [ "Inspect your DVD to find a scratch on the shiny surface. Place a dab of toothpaste on the scratch. Use a cotton swab to rub the toothpaste into the scratch. Wipe the DVD with a damp lint-free cloth from the center to the edge. Put the DVD in your player to check if it's working.", "Get rubbing alcohol and a lint-free cloth. Eject the DVD and apply a dab of rubbing alcohol to your cloth. Wipe the DVD from the center to the edge with the cloth. Give the DVD a few minutes to dry before putting it in the DVD player. Test the DVD to see if it's still skipping.", "Unplug the DVD player from the power source. Place the DVD player on a work surface and wipe the outside. Use a vacuum to remove dust from the vents. Open the DVD slot and clean it. Clean the laser and player head using a cotton swab. Wait 20 minutes before plugging the machine back in." ] }

{ "section_name": [ "Changing Your Name in Divorce Court", "Changing Your Name After Your Divorce has Been Finalized" ], "document": [ "Most states allow someone to change their name before a divorce is finalized. While the process will vary from state to state, it is typically fairly easy to request that the divorce court judge enter a formal order changing your name back to your previous name. You should get the necessary name change request form from the court clerk so that your request can be processed. The name of this form varies from state to state, so check with your legal representative or court clerk if you are representing yourself. Fill out the form in its entirety to avoid processing delays. If you are filling out the form on your own, the court clerk can assist you if you have any questions or concerns. Typically, you can bring the form to your divorce hearing. If your divorce is finalized and contains a court order changing your name, you can use the order to change your other documents. You can use the court order changing your name to change your Social Security Card. Obtain an \"Application for a Social Security Card\" form at your nearest Social Security office. You can also download the form from the Social Security website at http://www.socialsecurity.gov/forms/ss-5.pdf. Gather necessary documentation that must accompany the form. You will need a certified copy of your divorce decree and an approved name change petition form, as well as a document that shows your former name (The Social Security Office will accept an expired document with your old name). You can get a certified copy of your decree from the court where your divorce was filed and finalized. You will also need “proof of identity” and “proof of age.” A copy of your birth certificate should be sent as your “proof of age,” however, a birth certificate cannot be used as proof of identity. You should send a photocopy of your drivers license or passport as your proof of identity. Complete the \"Application for a Social Security Card\" completely and legibly. You will be asked for general information such as your name and address. Mail the form (using certified mail) and supporting documents to address listed on the Social Security Administration website. Expect to receive your new Social Security card in 7 to 14 days. If you don't feel like mailing these important documents, you can visit your nearest Social Security office. To find the nearest office, visit Social Security's website at https://secure.ssa.gov/ICON/main.jsp/ https://secure.ssa.gov/ICON/main.jsp and enter your zipcode. To change your name on your drivers license, you should go to your local DMV with your divorce decree. In most states, there is a simple form that you will fill out to get a new license. Provide your divorce decree and your current driver's license with the form. Keep in mind that in some states you may be required to pay a small fee to get a new license. . To change your last name on your passport, you will need to apply for a new passport. The procedure on getting a new passport will differ based on how long you have had your current passport. If your passport was issued less than one year ago, you should complete Form DS-5504 which can be found at http://www.state.gov/documents/organization/212249.pdf and send it to the Passport Office along with your original or certified name change document, your old passport, and a current passport photo. If you would prefer, you can fill out the DS-5504 form online at https://pptform.state.gov/. If your passport was issued more than one year ago, you should complete Form DS-82 which is available at http://www.state.gov/documents/organization/212241.pdf and send it to the passport office along with original or certified name change document, your old passport, a current passport photo, and the required $110 fee. You can also fill out the DS-82 form online at https://pptform.state.gov/.", "If you did not request to change your name during your divorce, you will probably be required to go through your state’s normal “name change process” in order to restore your previous name. All states will have different requirements for changing a name, but because you are simply changing your last name to a name you had previously, it is unlikely that you will encounter any problems. Typically, if you visit your state court’s website, you will be able to find information on changing your name. Most states require you to fill out a petition to change your name. Go to the courthouse or your state's court website to obtain the proper forms. The petition will likely ask for your general information, your current last name, and the name that you would like to change it to. Most petition’s also ask for a reason why someone wants to change their name. In this case, you will simply need to say that you are changing your name back to your previous name after your divorce. Once you're finished filling out the petition, take it back to the courthouse to have it notarized and signed. No appointment is necessary, however, you should make sure that you go to the court during its regular business hours. You may also get your petition notarized at a bank before returning it the courthouse. After the petition is signed, file it with the clerk. After you file, the clerk will tell you your next steps. Depending on your state, the clerk will schedule a name change hearing which will be in front of a judge after you file. Not all states require a hearing, but if yours does, make sure you are available to attend. At the time you file the petition, make copies for your own records. Most name-change hearings are fairly straightforward. Simply tell the judge that you want to change your last name due to a divorce. After your hearing, the judge will approve your request and you will be given a name change court order by the clerk. When you get your name change order, you will probably have the opportunity to get a certified copy. While getting a certified copy will probably cost you $10-$20, you will need this “official copy” to change your name on your other documents. Some states require that you publish your new name somewhere in public before you can get an official order. If your state requires you to publish your name change, the judge or court clerk should tell you at your hearing. Some states allow you to simply post in a public place such as a designated bulletin board at the courthouse, while others require you to take out an ad in a local newspaper. Keep the name change published for the designated period of time required by your state. Lawyers, individuals who have been convicted of a crime and immigrants must notify the state bar, the Criminal Justice System, or the Immigration and Naturalization Services, respectively, in addition to putting an ad in the paper. You can use the court order changing your name to change your Social Security Card. Obtain an \"Application for a Social Security Card\" form at your nearest Social Security office. You can also download the form from the Social Security website at http://www.socialsecurity.gov/forms/ss-5.pdf. Gather necessary documentation that must accompany the form. You will need a certified copy of your divorce decree and an approved name change petition form, as well as a document that shows your former name (The Social Security Office will accept an expired document with your old name). You can get a certified copy of your decree from the court where your divorce was filed and finalized. You will also need “proof of identity” and “proof of age.” A copy of your birth certificate should be sent as your “proof of age,” however, a birth certificate cannot be used as proof of identity. You should send a photocopy of your drivers license or passport as your proof of identity. Complete the \"Application for a Social Security Card\" completely and legibly. You will be asked for general information such as your name and address. Mail the form (using certified mail) and supporting documents to address listed on the Social Security Administration website. Expect to receive your new Social Security card in 7 to 14 days. If you don't feel like mailing these important documents, you can visit your nearest Social Security office. To find the nearest office, visit Social Security's website at https://secure.ssa.gov/ICON/main.jsp/ and enter your zipcode. To change your name on your drivers license, you should go to your local DMV with your name change order. In most states, there is a simple form that you will fill out to get a new license. Provide your court order and your current driver's license with the form. Keep in mind that in some states you may be required to pay a small fee to get a new license. To change your last name on your passport, you will need to apply for a new passport. The procedure on getting a new passport will differ based on how long you have had your current passport. If your passport was issued less than one year ago, you should complete Form DS-5504 which is available at http://www.state.gov/documents/organization/212249.pdf and send it to the Passport Office along with your original or certified name change document, your old passport, and a current passport photo. If you would prefer, you can fill out the DS-5504 form online at https://pptform.state.gov/. If your passport was issued more than one year ago, you should complete Form DS-82 which is available at http://www.state.gov/documents/organization/212241.pdf and send it to the passport office along with original or certified name change document, your old passport, a current passport photo, and the required $110 fee. You can also fill out the DS-82 form online at https://pptform.state.gov/." ], "summary": [ "Include a name change request with your divorce petition. Change your name on your Social Security Card. Change your name on your drivers license. Change your name on your passport", "Determine your state’s requirements. Fill out a petition. File your petition. Attend your name change hearing if required. Put an ad in the newspaper announcing your name change, if required to do so. Change your name on your Social Security Card. Change your name on your drivers license. Change your name on your passport." ] }

{ "section_name": [ "Making the Classic Fishbowl Drink", "Making a Non-Alcoholic Fishbowl Drink", "Making an Upscale Fishbowl Drink" ], "document": [ "This summertime drink requires several liquors, a few candies, fresh fruit, and a few fishbowls! You will need: 10 ounces Vodka 10 ounces Coconut Rum 6 ounces Blue Curacao Liqueur 12 ounces Sweet-and-Sour Mix 20 ounces Pineapple Juice 32 ounces Lemon-Lime Soda Blue food coloring 1 6 ounce box of Nerds® candy 12 to 18 Swedish Fish candies 1 Fresh Lemon 1 Fresh Lime 1 Fresh Orange Ice 3 small Fishbowls 9 Drinking Straws Find a large pitcher or container. Pour the Vodka, Coconut Rum, Blue Curacao Liqueur, Sweet-and-Sour Mix, Pineapple Juice, and Lemon-Lime soda into the pitcher or container. Stir with a spoon. Cover the pitcher or container tightly and keep it in the fridge until you’re ready to serve the drink. Thoroughly wash and dry the 3 fishbowls. Divide the Nerds® candy evenly between the 3 fishbowls. The Nerds® should cover the bottom of the fishbowl. Fill the fishbowl with ice. Wedge 4 to 6 Swedish fish candies between the ice and the glass—the ice will hold the fish in place. Grab the pitcher or container out the of the fridge. Uncover and add the blue food coloring to the mix. Add a few drops at a time and stir until the liquid becomes the perfect shade of ocean blue. Pour or ladle the mixture into the 3 fish bowls. Try to divide the mixture between the 3 fishbowls as evenly as possible. Wash the lemon, lime, and orange before thinly slicing the fruit. Add 2 to 3 slices of each fruit to the top of each fishbowl. Top each drink off with Lemon-Lime soda. Put 3 straws into each fishbowl and serve the drinks to your guests.", "Kids and adults will love this non-alcoholic fishbowl drink! You will need: 3 tablespoons Water 3 tablespoons Sugar 1 teaspoon Coconut Extract 3 drops Blue Food Coloring 2 12 ounce cans Lemon-Lime Soda Ice 1 6 ounce box of Nerds® candy 9 to 12 Swedish Fish candies 3 Straws 1 pitcher 1 microwave safe bowl 3 glasses Pour the water and sugar into a microwave safe bowl. Heat in the microwave for 1 minute. Take the bowl out and stir the mixture until the sugar is completely dissolved. Pour the mixture into a pitcher. Pour in the coconut extract and soda. Add 3 drops of blue food coloring to the pitcher and stir. Divide the Nerds® candy between the 3glasses. The Nerds® candy should cover the bottom of each glass. Add ice to each cup. Position 3 to 4 Swedish Fish candies between the ice and the glass. Pour the mixture over the ice and add a straw. Serve the delicious non-alcoholic beverage to your guests! ", "While this classy fishbowl drink doesn’t have candy rocks or fish, it has the same great taste! You will need: 3 ounces Coconut Rum 3 ounces Blue Curacao Liqueur 3 ounces Vodka 1 ounce Pineapple Juice ½ cup Sweet-and-Sour Mix 1 can Lemon-Lime Soda 1 Fresh Lemon 1 Fresh Lime Ice 1 Pitcher 4 Glasses. Combine the Coconut Rum, Blue Curacao Liqueur, and Vodka. Add the Pineapple Juice, Sweet-and-Sour Mix, and Lemon Lime Soda into the pitcher. Stir with a spoon.. Fill each glass with ice. Pour the liquid over the ice. Carefully quarter the lemon and lime. Garnish each drink with 1 lime quarter and 1 lemon quarter. Serve the festive summer drink to your guests." ], "summary": [ "Gather the ingredients and supplies. Mix the liquids. Prep the fishbowls. Pour the drinks. Add the finishing touches and serve.", "Gather the ingredients and supplies. Mix the drink. Prep the glasses and serve the drinks. Finished.", "Gather the ingredients and supplies. Mix the liquids. Make the drinks." ] }

{ "section_name": [ "Updating using Samsung Kies", "Updating from the Phone" ], "document": [ " The Samsung Kies installation wizard will display on-screen. ” ” ” The Samsung Kies application will begin installing on your computer. ” ” ” ” Your phone is now ready to transfer updates from your computer using the Samsung Kies application. Your phone will begin to check for available software updates using the Samsung Kies application. ” ” Samsung Kies will now download the latest software updates to your Galaxy S. Your phone will restart. Your device will now be updated to the most recent available software version.", " ” ” ” ” Your phone will automatically search for any available updates. Samsung will then apply the latest updates to your Samsung Galaxy S." ], "summary": [ "Navigate to the Samsung Kies download page at http://www.samsung.com/in/support/usefulsoftware/KIES/JSP on your Windows or Mac computer. Select the option to download the Samsung Kies app for your Windows or Mac computer as specified in the left sidebar. Select the option to run the Samsung Kies file at the prompt. Select your language preference and geographical location and click on “Next. Read and review the license agreement and place a checkmark next to “I accept. Click on “Next. Click on “Finish” when the installation process is complete. Tap on “Menu” from the home screen of your Samsung Galaxy S. Tap on “Settings. Tap on “Applications” and select “USB Settings. Tap on “Ask on connection. Tap on the “back” or “Escape” key to return to the Applications menu. Tap on “Development” and select “USB Debugging. Tap on the “Home” key to exit Settings. Connect your Samsung Galaxy S to your computer using a USB cable. Launch the Samsung Kies application on your computer. Tap on “Samsung Kies” when the option displays on your Samsung Galaxy S. Select “Phone Upgrade” on your computer. Read and review the terms of agreement and place a checkmark next to “I have read and understood. Click on “Upgrade. Click on “OK” when Samsung Kies informs you that the update is complete. Disconnect your Galaxy S from the computer when the Android Home screen displays on your device.", "Tap on “Menu” from the home screen of your Samsung Galaxy S. Tap on “Settings. Scroll to and tap on “About phone. Scroll to and tap on “Software Update. Tap on “Check for update. Select the option to update your phone if an update is available." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Crafting the Mouthpiece and Cover", "Creating the Helmet Base", "Creating the Mouthpiece Base", "Painting and Assembling the Helmet" ], "document": [ "Place the gray craft foam piece you just finished cutting onto a piece of cardboard. Make a mark in the middle of the eye opening, then sketch the bottom of the mouthpiece below the craft foam. Use reference pieces of Kylo Ren's mask as a guide. Set the gray piece aside, then finish your drawing. If you don't have anymore cardboard, use another sheet of craft foam instead. Kylo Ren's mouthpiece as has an upward arch cut into the bottom. Be sure to include this! If you want a symmetrical mouthpiece, cut out just 1 side first. Fold the mask in half, then use the cut side as a template for cutting the other side. Place the cardboard mouthpiece onto a sheet of thin plastic, such as a binder divider or milk jug. Trace around the cardboard, then set it aside. Look up reference pictures of Kylo Ren's mouthpiece, then copy the segments onto the top and side edges. You should have: 4 narrow slits along the top edge. 4 squares on the left and right curved edges. Cut the plastic out, including the segments, using a craft blade. Glue it to the cardboard. An industrial strength glue will work the best here. Hot glue sets up too quickly and will create too much bulk. Choose a round serving bowl that is the same height as the mouthpiece cover. Trace around the mouthpiece with a permanent marker, then set it aside. This will eventually make the outer cover for your mouthpiece. Choose something with an rough texture. You can also use a sheet of thin plastic instead, but it may not give you the right look. If you are using thin plastic, consider scuffing the surface with sandpaper. Trace about 1 inch (2.5 cm) inside the left and right side edges. Leave the bottom curved edges the way they are, but trace about 1⁄2 inch (1.3 cm) above the entire bottom edge. Use a differently colored marker for this step. It will help you distinguish which lines to cut later on. If you look at Kylo Ren's mouthpiece, you'll notice 2 little, rectangular notches towards the bottom of the mouthpiece. You'll also notice a rectangle along the right side edge, about halfway down. There is a fourth rectangle just above the notch on the bottom left. There is a line connecting this fourth rectangle and bottom-left notch. Use a craft blade to cut out the mouthpiece cover, including the notches and rectangles. Remember to cut along your inner refined lines, not the outer ones. Use a craft blade or a nail to add some battle scratches to the mouthpiece cover. If the bowl is too thick to cut, switch to a dremel instead. It is a type of rotary cutting tool that works like a screw driver, except that it cuts instead of drills holes. Trace the mouthpiece cover onto 2 to 3 sheets of cardboard. Cut them out and glue them together. Alternatively, you can glue squares of cardboard to the middle and sides of the mouthpiece cover. If you don't have cardboard, use craft foam instead. You may have to use 4 to 6 sheets instead, however. How much height you add is up to you. The goal is to add some depth and dimension to your mask.", "A small, plastic trashcan with a domed lid will work the best; take the lid off and save the can part for later. A plastic bowl with a rounded top may also work. The dome must have a similar circumference to your own head, otherwise it will look too clunky. The rim of the dome should sit above your ears. If you are using a plastic trashcan lid, secure the lid from the inside with black duct tape so that it doesn't flap around. Measure around the dome's rim, from your left temple, around the back of your head, and to your right temple. Next, measure from the dome's rim down to your jaw. If you are using a plastic trashcan, cut this rectangle from the can part. You can also use a sheet of thin plastic or craft foam. Another option is to use poster board as well, but keep in mind that your helmet won't be very durable. Do not use the trashcan dome or plastic bowl for this. The dome is the top of the helmet. This rectangle is the neck guard. A craft blade or a good part of scissors should be enough to cut through most plastics. Make sure that the craft blade is brand new, otherwise it won't be sharp enough. Hot glue will work fine here, but if you want something more durable, use an industrial strength glue instead, such as E6000. Let the glue set before moving on. If you are using a domed trashcan lid, make sure that the U-shaped part of the flap is in the front. The opening between the 2 vertical edges of the neck guard needs to span the width of your forehead. Test the fit and trim it if needed before you glue. Place your helmet down on a sheet of cardboard. Trace around the bottom edge of the neck guard to make a C-shape. Lift the helmet away, then trace 2 inches (5.1 cm) outside the C-shape. When you are done, you'll have a bold C-shape that is 2 inches (5.1 cm) thick. This will create a rim on the bottom part of the neck guard, and help create the correct angle for the taper. You can also use stiff plastic, craft foam, or poster board for this. Make the C-shape about 1 inch (2.5 cm) shorter on each side than the neck guard. Cut out your C-shape first, then place it against the base of the neck guard. Use hot glue or industrial strength glue to secure the inside curve of the C-shape to the outside edge of the neck guard. Let the glue set before moving on. The ends of the C-shape should be about 1 inch (2.5 cm) from the vertical side edges of your neck guard. Trim the ends of the C-shape down, if needed. The shape starts at the top-right corner, where the vertical edge of the neck guard touches the dome's rim. It curves down towards the bottom edge of the neck guard, like a (, then angles sharply back like a /. Reverse the shape for the left side of the neck guard. If you are using black or dark-colored plastic, use a white chalk or marker so that you can see the lines clearly. Look at reference photos of Kylo Ren's helmet from the side. Copy the side edge of his mouthpiece as best you can. Use the same material as you did for the neck guard: trashcan, stiff plastic, etc. It needs to be the same length as the neck guard, from vertical edge to vertical edge, but only half the height. When you look at Kylo Ren's helmet, you'll notice that the neck guard doesn't just point straight down. It tapers outward towards the bottom, sort of like a Samurai helmet. Place the skinny rectangle against your neck guard. Copy the curved lines from the neck guard onto the skinny rectangle. Cut the curved lines on the skinny rectangle. Do not cut the curved lines on the actual neck guard; you need that excess material to secure the mouthpiece. The long, top edge of the skinny rectangle should be touching the neck guard. The long, bottom edge of the skinny rectangle should be touching the outside edge of your cardboard C-shape. Glue these down first, then glue down the curved side edges of the skinny rectangle to the neck guard.", "Wrap a piece of tracing paper over the front opening of your helmet. Trace the curved mouthpiece lines that you drew earlier on your neck guard onto the paper. Cut the paper along these curved lines. Make sure that the paper is the same height as the neck guard. Tape the paper template to the front of your helmet, making sure that the curved edges match up with the drawn lines on the neck guard. Put the helmet on, then feel where the bridge of your nose and eye sockets are through the paper. Mark these lightly with a pen or pencil. Look up some reference pictures of Kylo Ren's mask from the front. Notice the shape of the mask's eyes: they are rectangular, but become narrower in the middle. Take the paper off first, then copy this shape as best as you can onto your template, using your eye and nose bridge markings as a guide. Cut the eye holes out with scissors or a craft blade. Place your paper template onto a sheet of black craft foam. Trace half of the template, including the eye holes, onto the foam. Flip the template over, then trace the other half. Cut along the lines that you traced. Use a white pen to trace the template so that you can see it. You can use scissors for the base of the template, but you should use a craft blade for the eye holes. Make sure that the curved side edges of the mouthpiece match up with the curved lines that you drew on the neck guard. An industrial strength glue will work the best for this step; the mouthpiece needs to be secure. Find more reference pictures of Kylo Ren's mask. Note the silver lines on his mask, then copy these onto the tracing paper template. Fill in the negative spaces between the silver lines with a pen or pencil so that you don't lose track of what to cut later on. Instead of doing the entire template, do just half of it. This way, you can flip the template over when tracing it to get a symmetrical piece. Use a craft blade to cut out the negative spaces between the silver details that you drew. Place the template onto a sheet of gray craft foam, and trace it with a pen. Flip the template over and trace the other side. Use a craft blade to cut the gray craft foam. Discard the negative spaces, and keep just the \"silver\" details.", "Find a place outside free from drafts, or a well-ventilated room. Cover your work surface with newspaper or a cheap, plastic tablecloth. Craft foam is like a sponge: it is porous and absorbs paint. You will need to give it a smooth surface before you paint it. Get some decoupage glue (i.e. Mod Podge) or white school glue, and apply it to the craft foam pieces using a paintbrush. Let the glue dry, then add another coat. Let the glue dry completely before moving on. You may have to repeat the process a few times before you get a smooth coating on your craft foam. Apply the spray paint from 8 to 10 inches (20 to 25 cm) away using a sweeping, side-to-side motion. Wait for the paint to dry, then apply a second coat. Let the second coat dry too. You can do this with spray paint or enamel paint. Avoid using acrylic craft paint, as it won't be shiny enough. Let the paint dry, then add a second coat if needed. Be aware that enamel paint requires a curing time. This can take a few days, so check the label. You can use hot glue or industrial strength glue for this. Be sure to glue down the bottom and side edges. Leave the top edge, where the nose bridge is, alone. If you glue that down, you won't be able to add the silver piece. Peel back the nose bridge of the mouthpiece cover. Slide the silver piece into place, then glue down the edges. Start from the innermost silver detail and work your way outward. You can use either hot glue or industrial strength glue for this. If you look closely at Kylo Ren's mask, you'll notice a piece on each side that connects the mouthpiece to the neck guard. Use reference pictures to sketch these pieces out onto thin plastic, cardboard, or craft foam. Paint them black, let them dry, then glue them to the inside edges of the neck guard and the mouthpiece. If you are using craft foam, remember to coat it with a few layers of glue first. These pieces are only a few inches/centimeters across, so look carefully for them! Find sheer, black fabric, such as tulle or chiffon, and cut it into a rectangle big enough to cover the eye hole. Glue the material to the inside of the helmet, just behind the eye hole. You can also use translucent black plastic for this. Make sure that you can see through it." ], "summary": [ "Trace the mouthpiece onto cardboard using the gray foam as a guide. Cut the mouthpiece out with a craft blade. Trace the mouthpiece onto thin plastic, and add the segments. Cut and glue the plastic to the cardboard to complete the mouthpiece. Trace the mouthpiece onto a round serving bowl. Use reference photos to refine the shape of the mouthpiece cover. Draw the inner shapes on the mouthpiece cover using reference photos. Cut out and scuff the mouthpiece cover. Add some height to your mouthpiece cover.", "Find a plastic dome big enough to fit on your head like a cap. Put the dome on and take your measurements for the neck guard. Cut a rectangle out of plastic based on your measurements. Glue the neck guard to the inside of the dome's rim. Trace the bottom of the neck guard onto cardboard to make the rim. Cut and glue the C-shape to base of the neck guard. Trace the outline of Kylo's mouthpiece onto the edges of the neck guard. Cut a skinny rectangle from more plastic for the taper. Copy and cut the curved lines onto the skinny rectangle. Glue the skinny rectangle to the neck guard and base.", "Create a template for the mouthpiece out of tracing paper. Figure out the placement for your eyes and nose. Copy Kylo Ren's eye holes onto the paper, then cut them out. Trace the template onto black craft foam, then cut it out. Glue the craft foam mouthpiece base to the helmet. Trace the silver details onto the template. Cut and trace the template onto gray craft foam. Cut the gray craft foam, then side it aside.", "Set up a painting station in a well-ventilated area. Cover any exposed craft foam with glue to seal it. Paint the helmet and mouthpieces with black spray paint. Paint the gray craft foam pieces silver. Glue the mouthpiece cover to the mouthpiece base. Slide the silver piece into place behind the mouthpiece cover. Create the 2 connecting pieces between the helmet and mouthpiece. Glue a translucent, black material behind the eyes." ] }

{ "section_name": [ "Making Paleo Vegan Gingerbread Cookies", "Making Easy Vegan Gingerbread Cookies" ], "document": [ "You will be baking your vegan paleo gingerbread cookies in an oven. Before mixing the cookie dough, preheat your oven to 350 degrees Fahrenheit or 177 degrees Celsius. Locate a large baking sheet and a roll of parchment paper. Tear off a piece of parchment paper that is about the same size as the baking sheet. Place the parchment paper on top of the baking sheet. Set aside. Add the baking soda, almond meal, ginger, starch, cinnamon, and salt to a large mixing bowl. Use a wooden spoon to gently combine the ingredients until completely combined. Then add the molasses, maple syrup, and coconut oil to the dry ingredients. Stir the ingredients together until they form a sticky dough. Take your hands and roll one tablespoon of the dough into a ball. Place the ball on the prepared cookie sheet. Repeat with the rest of the dough, placing the dough ball about 1 inch or 2.5 centimeters apart on the baking sheet. Use your hand to flatten each ball into a round cookie. Place the cookies in the preheated oven. Bake the cookies at 350 degrees Fahrenheit or 177 degrees Celsius for 10 minutes if you want cookies with a soft center, or for 14-15 minutes if you desire a crisper cookie. Crispy cookies will have brown edges when they are done, with softer cookies exhibiting a rich brown hue. Once your cookies have baked to your desired level of crispiness, remove the cookie sheet from the oven. Use a spatula to remove the cookies from the cookie sheet. Place them on a cooling rack and allow them to cool completely before icing. You will need to make your own powdered coconut sugar for the icing. Place ¼ cup or 50 grams (1.8 oz) of coconut sugar in a coffee grinder or high speed blender. Blend or grind the sugar for several minutes until it reaches a consistency similar to powdered sugar. Remove the sugar from the grinder or blender and re-measure ¼ cup or 50 grams (1.8 oz). Add the red palm oil shortening, solid coconut oil, powdered coconut sugar, and tapioca starch to the bowl. Use a rubber spatula to combine the ingredients. Make sure you mash the ingredients on the sides of the bowl as you stir. This will help break up the solid coconut oil and allow it to combine more easily with the other ingredients. Once the cookies have cooled, use a butter knife to gently spread the coconut sugar icing over the surface of each cookie. Enjoy! The icing will not harden, so the cookies will not harden, so you will need to store them in a container where the lid will not touch the top of the cookies.", "You will be baking your easy vegan gingerbread cookies in a standard oven. Before you begin mixing the cookie dough, preheat your oven to 350 degrees Fahrenheit or 177 degrees Celsius. Add the flour, baking soda, baking powder, cinnamon, ginger, cloves, and salt to a large mixing bowl. Use a whisk to combined the dry ingredients. Whisk together until completely combined. This process will aerate the flour as well as combine the dry ingredients. Add the oil, molasses, sugar, milk, and vanilla extract to a medium sized mixing bowl. Whisk these ingredients together until completely combined. Add the wet ingredients to the dry ingredients, using a whisk to combine them. Continue whisking the ingredients together until completely combined. You should not have any large lumps in your cookie dough. Place the dough on a lightly floured surface, like your kitchen counter. Use your hands to flatten the dough into a disk. The disk should be about 8 inches in diameter. Wrap the flattened dough disk in plastic wrap. Place the dough in the refrigerator. Refrigerate for at least 30 minutes, or overnight. After your dough has been refrigerated for at least half an hour, you will roll it out into cookies. Prepare a surface, like your clean kitchen countertop, for rolling by dusting it with flour. Use a rolling pin to roll the dough out until it is about ¼ inch or 0.65 centimeters thick. Use the cookie cutters to cut the dough into desired shapes. Place the cut cookies on a large baking sheet. Once your oven has preheated to 350 degrees Fahrenheit or 177 degrees Celsius, you can bake the cookies. Place the baking sheet in the preheated oven, and bake the cookies for 8 minutes. The cookies should be a rich brown color when done. Once you remove the baking sheet from the oven, use a spatula to remove the cookies from the baking sheet. Place the cookies on a cooling rack. Let the cookies cool completely before serving." ], "summary": [ "Preheat the oven. Prepare a baking sheet. Mix together the ingredients. Roll the dough into balls. Bake the cookies. Cool the cookies. Prepare the coconut sugar for the icing. Combine all the icing ingredients in a small mixing bowl. Ice the cookies.", "Preheat the oven. Whisk together the dry ingredients. Combine the wet ingredients in a separate bowl. Combined the wet and dry ingredients. Flatten the dough. Refrigerate the dough. Prepare a cookie-rolling surface. Roll and cut the cookies. Bake the cookies. Cool and serve the cookies." ] }

{ "section_name": [ "Using Fabric Dye on Dried Flowers", "Dip-Dying Fresh Flowers", "Dying Silk Flowers", "Dying Fresh Flowers with Food Color", "Using Spray Dye for Fresh and Dried Flowers" ], "document": [ "Fabric dye will successfully dye any type of flower, but because it involves boiling water and harsh chemicals, it will ruin fresh flowers. If, however, you have dried flowers that you are wanting to brighten up, you can use fabric dye to accomplish the task. Select any powder or liquid fabric dye; they all typically use the same process of mixing the dye with boiling water. Keep in mind that you can choose how light or dark your flowers will be based on how long you leave them in the dye. Flowers that are dyed tend to brown, making them a bit more difficult to dye. As a result, you should look for light-hued flowers, as dark color flowers will be too dark to dye effectively. White, cream, and light blue flowers are the best for this. Popular dried flowers include hydrangeas, baby’s breath, and roses. Keep in mind that your flowers need to have been fully dried for at least 2 weeks prior to dying them. Avoid flowers that are damaged or discolored, as this will still show even when dyed. Using a clothesline or a drying rack, hang each of your flowers upside down to dry completely. Put them in a warm, dry room for the fastest drying time; leave them for at least 24 hours before using them as decorations.", "For dip dying fresh flowers, you’ll need to use specialty florist dip dye. This is available online and from some wholesale florists. Your florist can order this for you. Typically, these dyes come in ten colors, but you can easily mix dyes to get the right color. Because you’ll be coating the outside of the flower petals with dye instead of having them absorb it, you can use nearly any color and species of flower. Dip dye isn’t totally opaque though, so keep in mind that white/pale flowers will have a bright, bold hue while darker colored flowers will end up a rich, dark hue. Choose flowers that are fully in bloom, so that each of the petals will have easy access to the dye. You can create very dark flowers by using dark blooms to start; red flowers dipped in purple dye will end up a dark plum color, for example.", "Silk flowers cannot be dyed using fabric dye, because the fabric cannot be boiled. Although you can attempt using food coloring, it will likely rinse off the fabric because it is not permanent. The most success has come from dying silk flowers with acrylic paint. Therefore, you will need a tube of acrylic paint in a color of your choice, a container of gel medium, and water. Work through all your flowers, dying them using the aforementioned methods. After they have dried for about 3 hours, remove any painters tape you might have applied.", "The process of dying fresh flowers involves adding a color to water, and waiting for the flowers to absorb it. The dye will be absorbed by your flowers so it's best to choose light-colored flowers. Popular choices include roses, daises, orchids, mums, and Queen Anne's lace but you can try any pale colored flower. Decide what colors you want. If using a liquid food color you can blend the colors to get what you want. Typically, food color sets come with yellow, red, green, and blue, but you can mix these to create other colors. Alternatively, you can use powdered floral absorption dyes. Re-cut the stems and put them in a vase with fresh warm water and flower food. To keep the flowers looking fresh, you should put new water in the vase at least every other day, adding fresh flower food each time. The color will remain in the flowers until they eventually wilt and die.", "Floral spray dye is very similar to spray paint, except that it is made so that it won’t kill fresh flowers and adheres to flower petals. Floral spray dye (or floral spray paint) comes in a variety of colors, and is safe to use on both fresh and dried flowers. Keep in mind that it can get quite messy, spray painting a bouquet of flowers. Spray dye is opaque when applied, and will completely cover the color of the flower petals underneath. As a result, you can use any color, shape, or species of flower you want. Put the freshly painted flower into a vase or other container that holds it upright. The dye will take 1-3 hours to dry depending on the temperature and humidity. Don’t touch the flowers until they are completely dried, or else the dye will rub off onto your hands and clothes. Put the flowers in a warm, dry room to help them dry faster." ], "summary": [ "Choose your fabric dye. Select your dried flowers. Hang the flowers to dry.", "Purchase floral dip-dye. Select your flowers.", "Gather your supplies. Repeat the process.", "Choose your blooms. Choose your colors. Remove your flowers from the dye solution.", "Purchase floral spray dye. Choose your flowers. Set the flower aside to dry." ] }

{ "section_name": [ "Gathering the Walnuts", "Drying and Shelling the Nuts", "Removing the Hulls" ], "document": [ "The hulls of black walnuts contain an inky substance that will easily stain your skin and clothing. Before harvesting or working with the nuts, put on some heavy duty gardening gloves to protect your hands. You may also wish to wear a helmet to protect your head from falling nuts. Black walnuts start to become ripe in early fall. Be on the lookout for ripe nuts at the end of September or the first few weeks of October. Once the nuts are in season, they’ll begin falling off the trees. Mature black walnuts have an outer hull that is green and slightly softened. Gather the nuts when they’re green to ensure that the nutmeat is still fresh and not too bitter or rancid-tasting. The nuts will have a yellowish-green color when they’re mature. Don’t wait until they turn brown or become mottled. If the walnut is mature, it will feel slightly soft to the touch. Grab a walnut and push on the hull with your thumb. If you’re able to leave a dent in the hull, the nut is ready for harvest. Black walnuts are usually best when you harvest them straight from the tree, before they have a chance to fall to the ground. However, it’s often easiest to gather nuts that have already fallen. Make sure to gather fallen nuts quickly, before they have a chance to develop mold or be eaten by animals. You can also gather mature nuts from the tree by shaking the tree or knocking the nuts down with a pole.", "After you remove the hulls, place the nuts, still in their shells, in a bucket of water. This will help rinse away juices, residue, and loose fibers from the hull. Discard any nuts that float to the surface. The good nuts should sink in water. Once you’ve rinsed the nuts, place them in a loosely woven bag, such as an onion bag, to allow airflow. Hang them up in a well-ventilated outdoor area, out of direct sunlight and sheltered from rain. The nuts should be dry in about 5 weeks. Alternatively, you can spread the nuts out in a thin layer on the ground to dry. However, you’ll need to keep them someplace where they’ll be protected from animals and the elements, such as a screened-in porch. You can tell when the nuts are dry enough by shaking the shells. You should hear the nutmeat rattling inside. Black walnut shells are very difficult to crack. Once the nuts are dry, you can open them using a heavy-duty pressure cracker, which is a type of nutcracker that works similarly to a vise. You may also be able to crack the nuts with a hammer, a heavy board, or a vise grip. After you crack the nut, pick out the meat with a nutpick. You probably won’t be able to crack black walnuts with a regular hand-held nutcracker. To crack multiple nuts at once, place up to 100 of them in a burlap bag and hit the bag with a mallet several times to crack the shells. You’ll need to separate the nut fragments from the cracked shells by hand. If you don’t want to crack the nuts right away, put them in a bag and store them at 32–40 °F (0–4 °C). As you crack the nuts, examine the shells and nutmeat carefully. Throw away any nuts with shells that are already cracked or damaged, since they may be infected with mold or microorganisms. Discard any nutmeat that is black, bright yellow, or streaked with blue, since these are signs of infection. Healthy black walnut kernels should range from light to dark brown on the outside, and off-white or cream colored on the inside. After you get the nuts out of the shells, let the meat dry for 1-2 days, then place it in an airtight container. The nuts will stay fresh in your refrigerator for up to a year, and will keep for 2 years or longer in your freezer. If you store the nuts in your freezer, place them in jars or freezer bags labeled with the date. You can also use the nuts immediately after you crack them, if you prefer.", "The longer the walnuts stay in their hulls, the more bitter the nutmeats will become. For the best possible flavor and quality, remove the hulls no more than 2 weeks after you harvest the nuts. Nuts that are allowed to remain in the hulls too long will turn black and develop a rancid taste. The hulls of black walnuts are difficult to remove. If you only need to hull a few nuts at a time, try using a hammer to force the nuts through a hole in a piece of heavy plywood. Drill a hole that is 1.75 inches (4.4 cm) in diameter in the board. Hit the nuts hard with the hammer to drive them through, leaving the hull behind. You can also try rolling the nut under a heavy board or boot to get the hull off. If you’re hulling multiple walnuts, pile them up in the middle of a driveway. Drive over them several times in a car or truck so that the hulls loosen and slip off. This method should cause the hulls to come off but leave the hard, inner shells intact. If you have a major harvest of walnuts and don’t want to deal with hulling them all yourself, some states have hulling stations where you can bring your haul. The operators of these hulling stations will process the walnuts for you in a mechanical hulling machine. To find a hulling station near you, try doing a search with terms like “black walnut hulling stations in Missouri.” Most hulling stations are owned by a parent company that will purchase nuts from local harvesters. Harvesting nuts and selling them to hulling stations is a good way to earn a side income if there are lots of black walnut trees in your area." ], "summary": [ "Wear gloves to protect your hands from stains. Harvest black walnuts in late September or early October. Collect the nuts while they are still green. Do a “dent test” to see if the hull has softened. Gather the nuts directly from the tree if possible.", "Wash the hulled nuts in a bucket of water. Dry the nuts in a mesh bag for 5 weeks. Crack the shells with a heavy-duty cracker. Discard any damaged or rotten nuts. Store the nutmeat in your fridge or freezer.", "Remove the hulls immediately after harvest if possible. Take off individual hulls with the plywood method. Drive over the nuts on a gravel driveway to remove multiple hulls. Find a local hulling station if you have a large harvest of walnuts." ] }

{ "section_name": [ "Helpful School Tips and Tricks", "Working Hard in Class", "General Practices", "Working Hard At Home" ], "document": [ ". Still having trouble taking notes that help you later? Try the look, cover, write and check method, aiding your memory to take in the information you are learning. . Outlining can make any assignment easier by breaking it up into easy to understand chunks. Dealing with these pieces rather than trying to wrap your brain around the whole thing may help you excel. . If you want to get perfect points on an assignment you’re going to need to be sure it’s free of spelling and grammar mistakes. . . Doing well in school is about more than just getting A’s. Read about how to succeed in school as a whole. WikiHow offers help in all sorts of subjects, including tutorials in Math, a helping hand in Science, and advice for English. Find more general help in the Education and Communications Category.", ". You can learn so much from just listening so always pay attention in class. Study smart! You should be able to understand the subject better and know what the teacher is talking about prior to a test. Eat breakfast and if you are prescribed medication or take vitamins make sure you take them before leaving for school. A good breakfast will help keep you awake and focused throughout the day. . Ask the teacher relevant questions about the subject. If you do not understand the subject then write down what it is you are having trouble with and ask the teacher if you can have some time to discuss your concerns. Never be embarrassed to ask questions. Curious students make teachers happy. For example, if you’re in a history class and you’re learning about the formation of the United States of America but you see that the next section will be about the American Civil War, think about how those two events could connect to each other. . Learn to write down an outline and fill it in with bits and pieces of key information. Write a summary of what you have learned in class to use it for future reference. Make notes on what you don’t understand so that you are well prepared when your teacher explains those things or you can discuss them with your teacher. If you are sick and cannot go to school, ask the teacher for any notes on the classes you may have missed. If the teacher is not available for some reason, ask a friend for some information you have missed on the day you were absent. Ask about your quality of work and reasons for any weak grades. Work on any areas of weakness and ask your teacher if your extra work will help improve your grades.", "Don’t just stop learning at the bare facts. These will not make you any smarter, nor will they give you the analytical tools you need to get straight A’s. If you really want to excel in school the most important thing is to always ask why. Learn why things work the way they do, why things matter and then you can apply that knowledge to a vast amount of information and may be correctly guessing even things you might not have learned about. This doesn't mean you should cheat - when we say use the knowledge of others, what we mean is that you should talk with friends, family members and teachers about the subjects you are studying. Get their opinions on topics, see how they would have approached a problem or learn their method of doing something. In opening your mind to new ways of thinking and doing you should be better prepared to handle almost any academic challenge. in your education. Participate in study groups. Get help when you need it. Study over time rather than cramming before a test. Basically, getting straight A’s is hard (if it were easy, everyone would do it) so you need to work at it if you want to do this. However, avoid study groups if you tend to talk more than study. Remember, you are only working in a study group to study. Most people, tend to forget this when they see a friend, so keep this in mind. . Consistently keep all assignments or handed back work/handouts separate and in chronological order. Not only does this make life in general easier, but it also helps when exam time comes, especially if there will be a cumulative end-of-year exam. You should also organize your time by allowing yourself plenty of time to study and sleep. Organize your notes and your study space. Study and do homework in chunks. If you have two days to do a homework assignment, do most of it the first and do the other part the second. Or, if you have a week to learn 10 vocabulary words, learn a few each day and review the words you already learned. This way you'll be less overwhelmed and ultimately have more time free from cramming. Get a planner. Write down your homework as soon as the teacher assigns it. If a teacher tells you when a project is due or a test will be given write it down. This will help you know what you have to do. If you can, make sure you are studying things you enjoy and can get invested in. You will do better if you care about the material you are studying. This is why you will find that you get the best grades in your favorite classes. Remember to balance things you enjoy with things you need to know. . The human body learns best at specific times and for some people it can be in the morning. Be sure you save this time for studying important class material, and leave the rest of the time for less important activities such as socializing. Avoid studying when you are tired. In general, you should try to get at least 8 hours of sleep a night. . You need to have knowledge of each subject you're studying, but it is also important to persevere and go back and revise the subject until you are confident that you will be able to get the right answers during an exam or test. If you don't understand a question on a test then think it through and write it out so that you can see what you are doing.", ". Some college teachers may not always check your homework so it is important to remain motivated motivate yourself to do your homework. Homework helps to reinforce what you have learned in class and identify what you don’t understand. Study. If you don't have any homework on a subject, read your notes or read any textbooks on the subjects. On average about 10% of your grade is homework but how it is incorporated into your grade really depends on the teacher. This will help cement material in your mind, and you won't have to worry as much if you have a pop quiz, or just a teacher who announces tests late. This can help you identify areas that you may have more trouble in. . Never stay up late doing an assignment unless you have not finished it and it is due very soon. Instead, if you have two weeks to do your assignment, spend the first week outlining and doing the basics. Over the weekend, neatly put it together, and the next week, just put the finishing touches on it, do some editing, and print it out. Don't forget to hand it in to your teacher one day before you actually should. This will show your dedication and give your teacher time to suggest revisions. Starting an assignment ahead of time will also give you time to meet with your teacher and discuss any problems you have, directions you can take, and get other assignment help that is crucial to getting A’s. Just going to the extra trouble of asking for help and taking your teacher’s advice may earn you a slightly higher grade. Find a quiet place, maybe in your room, lock the door and imagine you are the teacher explaining the subject to a student. This is also a good way to measure your understanding of the material and explaining it to someone who doesn’t understand it at all can often help you develop a better understanding of the material yourself. If you can participate in tutoring programs in school, this serves the same purpose. . Find a space that is only for studying. This may help to minimize distractions and keep you on track. Studying is just another habit and if you teach your brain that a certain desk or room is just for studying then you should have a much easier time focusing and getting work done. You can always go onto the internet or go to the library and find more books or information about the subjects you are studying. Learning some additional information and adding it into papers or test questions may impress your teachers. There's nothing wrong with getting in some extra learning and it may make a difference in your grades." ], "summary": [ "Learn to take great notes Learn to outline Learn how to spell correctly Learn how to concentrate Learn how to do well in school Get subject help.", "Pay attention in class Ask questions Read any syllabus you are given and have a general idea about the course subjects and what you may be learning. Take notes Never skip class as you will fall behind and it may affect your grades. Talk to your teachers about your grades.", "Go beyond the surface information. Use the knowledge of others. Be proactive Get organized Choose courses you are interested in. Be aware of your body clock Give your best effort", "Do your homework Study a little bit every day at home. Read ahead in the textbook. Don’t procrastinate Teach the material to someone else. Get a dedicated study space Read extra material if you have time. Consider getting a tutor if you can afford to." ] }

{ "section_name": [ "Noticing Involuntary Signs", "Evaluating Your Intuition", "Paying Attention to Physical Signs" ], "document": [ "Psychics may have strong natural interests in the paranormal. Evaluate your interests throughout the course of your life. Have you always been curious about things like ghosts, reincarnation, and premonitions? If so, this could potentially point to psychic powers. Those who believe in psychic power believe psychics can feel energy around them. You may experience sudden anxiety in response to the world around you. This is especially common in places where people may have had traumatic experiences, such as cemeteries and hospitals. You may also feel anxiety suddenly during the day without cause. This could be because, without knowing it, you passed by a place where someone suffered trauma. You may also feel anxious when alone sometimes. You may, for example, be frightened when alone at night or in the dark. People who believe in psychic powers feel psychics are prone to very vivid dreams. This may be because physics are able to feel the energy of the world around them and this may manifest in very intense dreams. If your dreams are usually vivid, you may have psychic powers. On occasion, aspects of your dreams may appear in real life. For example, you may dream you lose an object only to really lose it the next day. Deja-vu is the sense of experiencing something before it occurs. Those who believe in psychic powers believe deju-vu is a result of unconsciously experiencing things before they occur. If you have psychic powers, you may very frequently experience deja-vu. It may occur multiple times a week instead of just once in awhile, for example. Synesthesia is a mixing of the senses. You may get a sense of taste when you hear a sound or associate a color with a particular person. Those who believe in psychic powers feels psychics are more prone to synesthesia. You may eventually find your synesthesia helps you make accurate predictions. Someone who gives off a yellow vibe, for example, may be very friendly, while darker colors like deep blues may indicate a mean or brooding personality. While many people believe psychic powers are real, there is no scientific evidence to back this up. Many signs of psychic powers, like acute anxiety, can be signs of underlying mental health conditions or physical problems. Before assuming signs indicate psychic powers, see a doctor and therapist to rule out medically-proven conditions.", "Those who believe in psychic powers feel those who have them can sense things before they occur. You may be prone to very strong \"gut feelings\" one way or another about a situation. Try to tune in to your gut feeling over the course of a few days and see how accurate it is. You may get gut feelings about a situation that prove to be true. This does not have to be something major. It can be a small gut feeling. For example, you feel drawn into a clothing store to find the perfect outfit. Not all predictions are major. While some people claim to have predicted natural disasters or other major events, many people who think they have psychic powers can make predictions on a small scale. Pay attention to whether tiny flashes of intuition prove true. For example, you may know who's calling the second your phone rings, predict the general timeframe a package will arrive to your house, or know what song will play on the radio next. Some of these small predictions may be a coincidence or based on knowledge you already have. If your mom always calls at a certain time, for example, it's not unusual to assume she's calling when your phone rings. However, if such predictions occur frequently, they could be a sign of psychic powers. Those who believe in psychics feel they're more intuitive about other people's emotions. When you're around other people, gauge your level of empathy. Think about whether you know someone's feeling without having to be told. If you know someone well, it's not uncommon to sense what they're feeling. People often give off unconscious tells about their feelings, which most people who know them well pick up on. Psychics, however, can allegedly read energy even from strangers. If you have physic powers, you may feel a deep connection to a stranger's energy. You may, for example, pass someone in the grocery store and get a sense of sadness or happiness from them. A psychic's capacity for empathy is allegedly very strong. You will not just be able to sense people's emotions but you may feel them as if they're your own. Psychics can supposedly get a sense of another person's past and history just from being around them Think about how you feel when first meeting people. Have you ever gotten a strong sense of a person's past without being told? If so, you may have psychic powers. For example, you meet a stranger at party and get images in your mind's eye of palm trees and beaches. Later, you find out this person grew up in California. You may also get a sense of experiences from someone's past. For example, you may meet someone and feel a sense of abandonment or deep loss. Later, you may find out something about the person's past that points to this. Maybe one of their parents died young, for example, or left the family. Those who feel they have psychic powers feel they can sense danger. Think about times when you've had a sense of foreboding. Did this ever prove true? If so, you may be psychically gifted. For example, you may feel a strong sense you should not enter a building or attend a social event. Later, you may find out something dangerous happened there. For example, maybe there was a fire at a department store you felt wary about entering.", "People who believe in psychic powers feel psychics can pick up on energy in a room or from a person. This may manifest itself in bodily sensations. You may feel odd tingling sensations or butterflies in your stomach frequently throughout the day. You may eventually find sensations are related to certain events or emotions. You may, for example, feel a tingling sensation when a loved one is in danger. Some believe psychic powers may manifest themselves in nervous twitches. You may start to have a twitch in your arm or eyelid, for example, when something is wrong. Notice if you're prone to unusual twitches and whether they're related to your environment at all. Some people believe psychics are naturally more physically sensitive. You may physically off in response to certain events or emotions. For example, bad news may cause you to feel weak, fatigued, or nauseated. As psychic powers are not a proven phenomenon, it's important to see a doctor for physical symptoms. Heightened sensitivity, twitches, and tingling sensations can point to underlying medical conditions. Rule these out before assuming such sensations are caused by psychic powers." ], "summary": [ "Think about your interests. Notice sudden anxiety. Evaluate your dreams. Notice frequent deja-vu. See if you have synesthesia. See a doctor or therapist for any concerning signs.", "Listen to your gut. See if you make small-scale predictions. Note your capacity for empathy. Evaluate whether you feel other people's experiences. See if you sense danger.", "Notice frequent tingling sensations. Pay attention to twitches. Evaluate unusual sensitivity. See a doctor for unusual physical sensations." ] }

{ "section_name": [ "Setting the Tone", "Preparing the Eulogy", "Planning a Eulogy" ], "document": [ "Remember that you're not writing a standup comedy routine. But eulogies often elicit a little laughter from the congregation, which can be helpful for everyone who is mourning. Don't write a slapstick comedy, but try to give one or two little anecdotes that will make anyone who knew your grandparent chuckle and think, \"That's so true!\" Or you may want to tell an anecdote that will end with a twist no one was expecting, but which captures a quirk about your grandparent. However you choose to write the eulogy, remember that laughter helps people heal, and you don't need too much of it to be successful. Don't write jokes. Remember that it's still a funeral, but one or two humorous and well-placed anecdotes can help lighten the mood and make everyone remember the fond, happy memories they had of your grandparent. It's important to consider your grandparent's personality as you draft your eulogy. If your grandparent was very serious in life, you may want to avoid humorous anecdotes. If your grandparent was extremely religious, then feel free to mention the role that faith played in your grandparent's life. There is no absolute rule in writing a eulogy, other than trying your hardest to capture your grandparent's spirit and personality in writing. Focus on what your grandparent would have wanted to hear, and what is appropriate and important in memorializing his or her life. It's okay if the first draft of your eulogy focuses on your thoughts and feelings, but remember that it isn't ultimately about you. It's perfectly acceptable to write about your specific relationship with your grandparent, but avoid lingering on how you feel or what you're thinking. Everyone knows you care about your grandparent and will miss him or her, and what they really want to hear is a loving tribute to your grandparent's life. Consider having someone else read your eulogy beforehand and ask them if there's too much of you in it. Having an outsider's opinion may help you recognize ways to focus more on your grandparent and your relationship than on your subjective feelings.", "If you come from a large family, or if your grandparent had a lot of friends, there's a chance that not everyone will know you as the grandchild. Keep your introduction very brief - just a short sentence will suffice. The introduction should simply let people know your name and your relation to the deceased. If other relatives or friends will be giving their own eulogies at the service, you may want to reach out to those speakers in advance. Coordinate what each speaker intends to talk about so that you don't all cover the same qualities or tell the same stories. Sometimes when there are multiple speakers at a funeral, you may be asked to keep your eulogy under a certain time limit. Even if there isn't an explicit time limit given to you, it's important to remember that your eulogy shouldn't go on and on forever. Be respectful and know when to cut down the length of your eulogy. Try to keep the eulogy under five minutes, even if there is no explicit time limit. After five minutes most people find it difficult to keep listening, especially if they are overcome with grief. You won't do your grandparent any favors by trying to make sense of his or her death. And you're not going to be able to contextualize an entire life. So rather than trying to tell anyone what to think of your grandparent's life and death, it's best to focus on what made your grandparent's life so important. There's no need to mention how it will be hard to fill the void they've left, because everyone is probably thinking the same thing. Rather than state the obvious, focus on making the eulogy a loving tribute to the life your grandparent lived. It's generally a good idea to practice any speech ahead of time, and a eulogy is no different. You will most likely cry during the eulogy - and that's okay. It's natural to cry at a funeral, especially when you're recalling all the wonderful memories you have of your grandparent. But you don't want to be so emotional that your loving tribute is lost under uncontrollable tears and sobs. Practicing beforehand will allow you to get some of the crying off your chest when no one is around, which is important, as this may be the first time you've spoken candidly about your grandparent's death. Don't be afraid to cry, but let yourself have a good cry before you're expected to speak to the congregation. It's important to know the specifics of the funeral's location before the service. Knowing where you'll be speaking, whether there are any obstacles to walk over, and whether there is a microphone are all important factors to consider when planning to deliver a eulogy. And don't forget to bring a written copy of your final eulogy to the service. Even if you think you've got it memorized, it's a good idea to bring a hard copy, just in case.", "During the brainstorming session, you'll need to be capable of letting some ideas go. You won't be able to fit everything you want to say into one speech, so don't try to give a detailed biography of your grandparent's entire life. Think about specific memories of your grandparent: times you spent together, occasions that strike you as being definitive of your grandparent's personality, and so on. Write everything down, and don't feel obligated to include everything that makes the list. Ask yourself what qualities best describe your grandparent. Consider what set your grandparent apart from anyone else you know. If your grandparent had certain hobbies or passions in life, you may want to mention those. But there's no need to make these the focus of your eulogy, as it should be primarily about the departed's role as your grandparent. The focus of your eulogy should be on how the departed was a caring grandparent in your life. But that doesn't mean you can't open up to other people who knew your grandparent. Asking your parents or aunts/uncles about their relationship with your grandparent might be a good place to start. You could even ask any close friends of your grandparent what their favorite memories are of your grandparent. It might help give you some ideas on how other people knew your grandparent, and why your grandparent was important to people outside your family. When speaking with others about your grandparent, you may want to consider asking how and when they first met your grandparent (if there is no familial relation), what their favorite memories are with your grandparent, and what your grandparent's best qualities were. The answers may vary greatly from your own list if the person was a friend rather than a relative of your grandparent, which can help you open your eulogy to include how others saw your grandparent. As you comb over the memories you have of your grandparent, look for moments that characterize your grandparent best. Did he/she ever say or do something that has always made you think, \"That's the essence of my grandparent\"? It doesn't need to be a huge, life-changing moment. Often the best illuminating memories of a person are the little things they said or did, the day-to-day qualities that contribute to the person's identity and personality. As you begin writing down your memories, focus on writing a series of little truths. Avoid the big, sweeping declarations and focus on the little details that defined your grandparent or your relationship with your grandparent. Don't just write that your grandparent was caring. Write out a specific memory that will illustrate your grandparent's caring nature. If your grandparent had a wonderful sense of humor, don't just say he/she was funny. Write about his/her humor, perhaps a time your grandparent played a practical joke or told a funny story. Remember that not everyone has the same memories of your grandparent that you have. Your eulogy should illustrate for everyone at the funeral what your relationship was like, and what the departed was like as a grandparent." ], "summary": [ "Make people laugh without telling jokes. Tailor the speech to your grandparent. Edit yourself out.", "Write a brief introduction. Coordinate with other speakers. Know if there's a time limit. Avoid trying to make sense of things. Practice the eulogy at home. Figure out the logistics.", "Brainstorm and plan. Ask about other people's memories. Look for illuminating memories. Be concrete." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Making a Finger Puppet", "Making a Sock Puppet", "Creating a Stage", "Making a Muppet-Like Puppet", "Making a Paper Bag Puppet", "Making a 2D Paper Puppet" ], "document": [ "Leave 1/2\" (1 cm or so) extra on all sides, stopping just below your second knuckle. This is the template for your finger puppet. You'll need two of your template (front and back) plus any extra bits. Wings for your butterfly? A nose for your elephant? A beak for your chicken? Ears for your rabbit? Get as intricately detailed as possible. If your brain isn't firing on all pistons at the moment, look up a few generic cartoons for detailing inspiration. Before you get to sewing the base of the puppet, sew on all the small, finer details. While you have your thread out, sew on a grin with a backstitch. A whip stitch will probably be best for adding your eyes/nose/beak/wings/general details. If sewing isn't your forte, you may be able to get around most of it with hot glue. But take care -- glue and felt isn't always pretty, especially if too much glue is used. Do a blanket stitch around the entire body; if you've added a piece that doesn't allow for this, switch to a running stitch. Now all you've got to do is put 'em on and get to creating. Unless you want to give your puppet 9 more friends, of course!", "Try to find some that would come up to your knee, so that when you wear them as puppets it doesn't look as if half the puppet is your arm. Stay away from ones that have stains or holes. Choose colors that match your character's personality. Stripy socks make the character seem bright and happy, while plain black makes them look mysterious or criminal. If your sock is taking on an animal persona, use the color of the sock as the color of their body. When you're wearing the puppet, poke some fabric down into the hollow between your thumb and index finger. This will make a mouth. Also hold your wrist perpendicular to your arm, so that the audience can tell where the head ends and the body begins. This is the quickest way to make a sock puppet. If you're looking to get a little more creative, take a gander at wikiHow's Make a Sock Puppet for a few more intricate varieties. You can find a variety of types of eyes at your local arts and crafts store. Choose big 'googly' ones that will make your characters look slightly unreal. Be sure that they suit the character as well. Attach each one with a dab of glue. Pom pom eyes are also a cute addition. They add a bit more shape to the normal sock silhouette. They're also easier to rest glasses on! A sock puppet can be the bare minimum or it can be dressed to the nines. Add a felt tongue, a clump of string for hair, a ribbon, a necktie, or whatever your sock character might wear.", "To make a basic stage, cover a table with a tablecloth that comes down to the floor. The table needs to be high enough that your children (or you) can easily kneel behind it without being seen. Paint a mural onto a large piece of cardboard and hang it from the wall behind you. The mural can be a setting (park, beach, etc) or just the name of the show in large letters. But remember, a sign should be put on the front of the tablecloth announcing what the show is. If you're doing this, the name of the show is not necessary in the mural. Make a few props for your puppets to work with, too. In a couple of minutes, you can whip up a tree, a rock, some flowers, or whatever might be found in your puppet show setting. What's your opening music? Are you doing it improv style or will there be lines? Is there a moral to your story, or just for fun? If you're working with children, make sure each gets a turn at their favorite puppets -- each child will inevitably have one.", "Soft foam works, too, but styrofoam is easier to carve out. The tough part about this is that you have to sculpt a face. The easy part is that puppets come in all shapes and sizes and you can't really mess it up. The major points to cover are indentations for the eye sockets, a bulge for a nose, and removing the lower jaw (if you want it to talk). If you do want it to talk, leave a space for your hand to go into! Start at the middle of the face and work your way out, hot gluing as you go along. Spray adhesive also works, but it's a bit harder to work with. Readjust and stretch as you glue, keeping the fleece tight against the styrofoam. Get deep into the indentations (like the eye sockets) and keep it secure, like skin would naturally be. You can either have the nose be part of same material as the head, stick it onto the styrofoam ball, or cover it in fleece and then add it to the face. One way is not better than any other. Bottle caps can be used for eyes, but so can beads, puff balls, or anything you can find wandering through your local craft supply store. As far as the lower jaw goes, if you removed it, cover it in fleece and hot glue just the very edges to the head. The styrofoam jaw should still be able to move -- just the fleece should be hot glued and attached. Depending on the size of your puppet, it could be donning a full-fledged wig or hat on its head. Neither of those available? Throw on a hoodie! Problem solved. Add felt eyebrows and ears, if desired. Every puppet is different, so if yours doesn't have something, it won't be cause for alarm. A naked puppet is, for some reason, sufficiently awkward. Grab something you never want to wear again and glue the top to the \"neck\" of your puppet (for this reason, you may want to employ a scarf or turtleneck). To give the puppet a body, simply stuff the shirt with newspaper or some type of foam or quilt batting. Stay away from short sleeves so you don't have to deal with making arms. Since one is probably operating the face, make at least one hand movable to give your puppet even more life. All you need to do is trace your hand on a piece of felt, cut it out twice, and sew them together (inside out, to hide the seam). Leave just short of an inch (2 cm) around all sides of your hand to give yourself some wiggle room. To have a four-fingered puppet (including the thumb), just keep your index finger and ring finger together as you trace. Place your hand in it and through the sleeve of your puppet. Now your puppet talks and can gesture! Move over Achmed.", "Get a paper bag, googly eyes, construction paper, wool, markers, and glue or tape. If you don't have googly eyes, you can cut out eyes from the construction paper, making tiny black pupils and gluing them onto larger white circles. Regular glue will work just fine for this -- you don't need to use the stronger stuff. Cut a little red mouth out of the construction paper and glue it in place. Now, either use strips of construction paper or wool onto the top of the paper bag. Wait for it to dry. Use a black marker to draw a nose on the paper bag in between the eyes and the mouth. Once you've made face and everything is ready to go, you can play with your puppet!", "Try to choose characters with an ambiguous identity or description, so that you can reuse them in other puppet shows. You can find figures anywhere, but the Internet has a wealth of options available at the touch of a button. On a piece of paper, trace out the figure to the desired size. You may like to reinforce the paper with card, or draw it directly on to card, so that the paper doesn't flap around during your performance. Think about the back side, too! Will your puppet be turning around during use? And if you do make a back side, does it need fins or a tail? If a circular shape would aid well to your project, consider using this sturdy, textured material. It works well for fish, crabs, clams, and other plump creatures. If you use two, it gives ultimate volume. Cut a slit to the center and reglue them together with a bit of overlap. Taking a section out forces the paper to bend into more of a shallow cone shape. Place the wide sides together to form the body of your animal. Color is an important part of any puppet show. Make your characters bright and interesting, so that the audience's eye is pleased. Find a clear plastic straw and attach it to the back of the puppet with cello-tape or blue tack. Be sure that it is long enough that your hand is some distance from the actual puppet. You don't want your arm in the show! Alternatively, get some fishing wire and attach it to your puppet so you can hold it from the top. This, however, requires you to stand up while performing. For eyes, use the googly kind (attach with glue). If you're making a Puffer Fish, like in the pictures, consider using straws cut down at an angle to about 2\" (5 cm) and attached all over the body. Cut some small fins out of your paper or paper plate. Tada!" ], "summary": [ "Trace your finger on a piece of paper. Cut out your felt pieces. Sew on the additions. Place the top and bottom of the body on top of each other and sew together.", "Choose the sock. Put the sock over your hand and arm. Add the eyes. Add any additional features.", "Make a stage. Design the background. Put on your show.", "Get a hold of a large styrofoam ball and start sculpting. Cover your puppet head with fleece. Add on the facial features. Give it some clothes. Make a hand for your puppet.", "Gather your materials. Glue the eyes onto the bag. Glue the mouth onto the bag. Glue the hair onto the bag. Draw the nose. Play with your puppet.", "Choose a figure. Make the figure. If you'd like, consider using paper plates. Color it in. Make the handle. Add any decorations." ] }

{ "section_name": [ "Moving the Presentation to Another Location", "Using an Online Service", "Using the PowerPoint Viewer (Windows)", "Inserting Slides into a New Presentation", "Opening PowerPoint in Safe Mode (Windows)" ], "document": [ "Use your file explorer to navigate to the folder containing the presentation file you’re trying to open. The basic idea behind this method is to move the file from a possibly corrupt drive onto a working one. If the presentation is already on a USB drive, you’ll be copying it to your computer’s hard drive. If the presentation file is on your computer’s hard drive, you’ll be copying it to a USB drive. This can be any location on the second storage device, as you just need to move it from one drive to the other. This will copy the file from one drive to the other. If the file doesn’t allow you to copy it, the file or the drive itself may be corrupt. After copying the file, try to run it from its new location on the second drive. If the original location was corrupt, you may be able to open it properly now. If the file opens fine from the new location, you’ll want to try to fix any disk errors in the original location. Windows - Open your Computer/This PC window and right-click on the disk that was giving you problems. Select “Properties,” click the “Tools” tab, and then click “Check now” in the “Error-checking” section. Check both boxes and click “Start.” Mac - Open the Disk Utility program from the Utilities folder. Select the problematic disk from the left menu, then click “First Aid.” Wait for the scan to complete.", "There are several online services available that can attempt to fix your corrupt PowerPoint file. Avoid using these for presentations with sensitive material, as you’re essentially handing the file over to strangers. Some popular sites include: online.officerecovery.com/powerpoint/ onlinefilerepair.com/repair Click the “Choose File” button and browse for your corrupted presentation file. Once you’ve found it, upload it to the online repair service. The time this will take will depend on the service’s current queue, but should only take a few minutes at most. After the recovery process is complete, you’ll receive an email with a link to view your recovered slides. Depending on the service, you may get this link directly through the website instead. The recovery service may not have been able to completely restore the presentation, but you’ll receive every slide that it could possibly extract.", "This is a free program from Microsoft that will display PowerPoint files. You may be able to use it to view the corrupted presentation. PowerPoint Viewer is not available for Mac computers. You can download PowerPoint Viewer from Microsoft. Select your language and click \"Download.\" This will begin the installation process for the PowerPoint Viewer program. You can leave the installation settings at their default and proceed through the installer to install the Viewer. You'll find this in your Start menu. If the file is able to open in the PowerPoint Viewer program, then your copy of PowerPoint may be damaged and not the file. If this is the case, you may need to reinstall PowerPoint. See Install PowerPoint for details.", "One of the quickest ways to troubleshoot a corrupted presentation is to try to import them into a blank presentation. You may be able to save some or all of the slides. Start by opening PowerPoint without loading a file. When prompted to select the type of file you want to create or load, select the blank presentation option. You'll find this towards the left end of the Home tab. Make sure to click the ▼ part of the button so that the menu appears. This will open a sidebar on the right side of the screen. \" This will open the file browser. Use the file browser to navigate to the file and select it. Click \"Open\" to open the file. If PowerPoint is able to extract the slides from the corrupted file, you'll see them appear in a preview window. This will import all of the slides from the corrupted file into your blank presentation. If the slides were able to import properly, you'll be able to run the presentation and see all of the slides. PowerPoint may not have been able to recover all of the slides from the corrupted file. If the slides don't look like they should after you've added them to your blank presentation, you may be able to fix it by loading the corrupted presentation as a theme template: Click the File menu or Office button and select \"Save As.\" Save a copy of your recovered presentation with a different name as a backup. Open the Design tab, click \"More\" in the \"Themes\" section, and then click the \"Browse For Themes\" link. Select your damaged presentation file and click \"OK.\" This will load the slide master from your damaged presentation, which will restore the theme. Switch back to your backup copy of the recovered presentation if it stops After confirming that the slides have imported properly, you can save your new presentation file. You should be able to load the new without any corruption problems. To be extra safe, save it to a different location than the original corrupted file was stored.", "You can try loading PowerPoint in Safe Mode, which disables some features but may get your presentation working. powerpnt /safe ‘’’and press’’’ ↵ Enter’’’.’’’ This will launch PowerPoint with a new blank presentation. Look at the top of the PowerPoint window. You should see “(Safe Mode)” at the end of the title. Click the File menu or tab and select “Open.” Browse for your corrupted file and see if you can open it now that you’re in Safe Mode. If the presentation opens in Safe Mode but not normally, you may need to reinstall PowerPoint. See Install PowerPoint for details." ], "summary": [ "Open the folder containing the corrupt presentation file. Connect a USB drive or other storage device. Open a folder on the second storage device. Click and drag the file from the original location to the second drive. Open the copied file from the new location. Check the original location for errors.", "Visit an online PowerPoint recovery site. Upload your presentation file. Wait for the recovery process to finish. Open the email with your recovered data. Review the slides you were able to recover.", "Download the PowerPoint Viewer installer. Double-click the downloaded file to begin the installer. Follow the prompts to install the program. Start the PowerPoint Viewer program after installing it. Browse for the corrupt presentation file and open it.", "Open PowerPoint. Start a new blank presentation. Click the \"New Slide ▼\" button in the Home tab. Select \"Reuse Slides\" from the bottom of the menu. Click \"Browse ▼\" and then \"Browse File. Select your corrupted PowerPoint presentation file. Right-click one of the slides in the preview and select \"Reuse All.\" Check your imported slides. Import the slide master from the corrupted presentation if the imported slides don't look right. Save your recovered presentation.", "Open the Start menu or screen. Type . Confirm that you’re in Safe Mode. Try opening your corrupted file." ] }

{ "section_name": [ "Managing Ear Symptoms at Home", "Managing Eye Symptoms at Home", "Treating Apert Syndrome with Surgery", "Helping Your Child Live a Happy Life", "Managing Nose and Mouth Symptoms at Home", "Understanding Apert Syndrome and Its Symptoms" ], "document": [ "Because your child's ears might be malformed, there is potential for excess ear secretions and dirt to build up in her ears. You should clean your child's ears every day. You can also use an antimicrobial therapy medication to keep your child's ears clean. This would have to be prescribed by a doctor. The usual medication prescribed in amoxicillin. Some people believe that ginkgo biloba, an herb, as an effect on hearing loss and can actually help to restore short term hearing loss. While there are no studies to back this up, you can still give it a try. Give your child two 160mg tablets daily over a course of 6 weeks. If your child is suffering from hearing loss, you should consider getting him hearing aids that will help him to maintain the level of hearing that he does have. If your child's hearing loss is too great for hearing aids to be of use, you can consider enrolling your child in sign language classes.", "If your child's eyes bulge outward because of this syndrome, it is important to keep them lubricated. The best way to do this is by using eye drops (which are also called artificial tears). The eye drops will help to keep your child's eyes from getting scratched. This is important because scratches along the lining of your child's eyes could potentially lead to vision problems. To use the eyes drops: Apply the eye drops to your child's eyes at least four times a day for maximum effect. Check to see if the solution is temperature sensitive. If it is, keep it in the fridge. Mild, non-comedogenic (meaning it doesn't block pores) cleansers and mild baby shampoos can be used to prevent bacteria from accumulating near your child's eyes, leading to irritation and infection. It is best to do this at night to wash away any dirt that accumulated during the day. To clean your child's eyelashes: Step 1: Make sure your child's eyes are kept closed, and get them damp. Right after showering is a great time to do this. Make sure that your child's eyes stay closed. Wash your hands with warm water and soap. Step 2: Put a pea-sized drop of shampoo on your clean index finger. Gently rub the shampoo along your child's eyelashes. Give the eyelashes 40 gentle rubs. Step 3: Rinse off excess shampoo with a washcloth and warm water. Because your child's eyes are more exposed to dirt and bacteria than most other children, it's important to give him as much protection as possible. Sunglasses are the best protection for outside activities, while normal glasses or even eye goggles can be worn when doing activities inside that could potentially get into your child's eyes.", "One of the most common surgical treatments for this condition is reconstruction surgery. During the surgery, the prematurely fused bones will be separated and your child's head will be reshaped so that the brain can develop normally. This is done by installing body-friendly plates into your child's skull that will be spontaneously absorbed into the bones over time. This surgery is typically done between the ages of 6 to 12 months. So far, there hasn't been any conclusive studies showing that it makes a difference if the surgery is done before 6 months of age. Sometimes, the eye sockets of a child with Apert syndrome can be so malformed that the child's eyes bulge out and become susceptible to infections that could ultimately lead to blindness. If this is the case with your child, you may want to consider surgery to repair the shallowness of your child's eye sockets. The roof of the mouth serves as a barrier between the nose and mouth. Cleft palate cases pose problems because there is an incomplete barrier. Infections from the nose may reach the mouth and vice versa. Choking becomes more frequent as well. Therefore, the barrier must be restored through surgery. Before even considering this, it is important to know that this surgery is almost exclusively done for aesthetic purposes only--the ability to use the fingers and toes is usually not able to be restored. Surgeons can, however, separate your child's fingers and toes for aesthetic improvement. This surgical procedure reconstructs your child's face so that the nose, eyes, and mouth function better. It can also correct the deformities that are caused by the syndrome, making your child's face look more like children who do not have this syndrome. This surgery is normally performed when your child is 6 to 8 years old. The surgery can also be done that only focuses on your child's nose--it makes the bridge of the nose more prominent.", "If your child has problems grasping simple concepts, you may want to talk to a specialist who can help you to help your child. The specialist you can speak to include: Special educator: They can help you come up with game plan to give your child as much education as she can receive. Occupational therapist: They teach the motor skills necessary for your child to function on his own. For example, an occupational therapist can teach your son how to feed himself. Even though you love your child more than anyone else in the world, raising a child with physical and mental disabilities can be a challenge. Going to parental counseling can give you the support you need. Counselors can give you tips on making your child's life as easy as possible, while also giving you time to talk about your own experiences. You can also consider joining a local support group. It can be really nice to talk to people who are in a similar situation as you are. Apert syndrome does not generally limit the physical exercise that your child can get. In fact, physical exercise is really important. Allow your child to get at least 30 minutes of physical exercise a day. This can mean: Jogging, biking, swimming, walking the dog, or even doing household chores. Apert syndrome doesn't affect your child's diet. Of course, if your child has allergies, you should make sure to stay away from those foods. Otherwise, its important to give your child a healthy diet. This includes: Eating lean cuts of meat and fish at least 3 times a week. Providing sweets in moderation Dividing meals into 5 smaller, frequent meals rather than eating 3 big meals. Eating vegetables, fruits, whole wheat products, and low-fat dairy every day. Opting for more nutritious snacks such as carrots or crackers instead of cookies.", "It your child's nose is deformed and has not been repaired, you can consider using a nasal suction to unblock the airways in your child's nose. This suction device sucks out the secretions in your child's nose so that she can breath more easily. To use the device: Make sure that the device is clean. You can wash it with warm water and soap. If the suction device is dirty, it could introduce bacteria into the nose. Insert the device into your child's nose. Don't be afraid to allow it to go deeper because this will help all remove the deeper secretions. Cover the other nostril and then use the suction device. This will make the suction as strong as possible. Release the suction slowly to so that none of hair in the nostril gets pulled. You can install a humidifier in your child's room--the humid air will help to loosen up the secretions in your child's nose, ensuring that they come out rather than blocking up his nasal passageways. You can also use a store-bought nasal decongestant such as phenylephrine. Put two to three drops in both of your child's nostrils every four hours. Letting your child sleep on his left or right side, or on his stomach, rather than on his back. Doing this will ensure that the secretions in his nose will drain out of his nose, rather than dripping down his throat. You can also prop your child up so that he sleeps in a semi-upright position to help his lungs expand as much as possible when he breathes while sleeping. Having a cleft palate makes it almost impossible for an infant to breastfeed. Instead, fill a bottle that has a top that enhances your infant's feeding capability. You can still use your breast milk, though you can also use a milk formula if it is recommended by your pediatrician. Try to angle the bottle so that the milk goes into your child's mouth away from the cleft palate. Always keep your baby sitting upright when you feed her so that she doesn't choke. If you are using a bottle to feed your infant, you will need to keep track of how long you feed her for. Infants normally fill up after 30 minutes so try not to exceed 30 minutes when you feed your infant. Wait at least two hours before feeding your infant again. If you feed your baby more frequently, she may develop a difficulty with gaining weight.", "While scientists are still studying this condition, there are several known reasons why a child is born with Apert syndrome. These reasons include: Genetics. A parent can pass this condition onto his or her child, even if the partner does not carry the gene. A person who has Apert syndrome has a 50% chance of passing the gene on to his or her child. Spontaneous occurrence: Sometimes, a child will be born with Apert syndrome, even if neither parent carries the gene. A defect in one of the baby's chromosome can lead to Apert syndrome. The term 'syndrome' means that there is a group of symptoms that consistently show up together. For this reason, one person with Apert syndrome may have a combination of symptoms, while another person may have a different combination of symptoms, but they both have Apert syndrome. For example, one child with this syndrome might have a malformed skull, a cleft palate, and shallow eyes sockets. Another child with the same syndrome might have a malformed skull, low-set ears, and a flat nose bridge. Yet, both of these children have the same syndrome. This is also referred to as a 'peaked head'. This happens because the sutures (bands of tissue that connect the bones of the skull) in the skull close up too early, creating ridges along the suture lines. The top most part of the skull bulges because the closed sutures put extra pressure on the child's brain. When the sutures fuse too early, it can impede the development of the child's brain. Sometimes, the early fusing of the sutures only happens on one side of the skull. When this happens, the forehead on the affected side will appear flattened, while the unaffected side will be a normal shape. The skull also has lines inside the fact that can be affected by this syndrome. If they are affected, the bones in the face can move upward on the head. This causes the child's eye sockets to become very shallow. When the eye sockets become shallow, the child's eyes will look like they are bulging outward. It is not that the child's eyes are any larger than another child's eyes, they simply less have space in the head. This exposure of the eyes can lead to the child getting frequent eye infections. While a person with this syndrome's ears may be shaped and sized normally, they may be placed lower on the head, closer to the jawbone and more forward on the head. This displacement of the ears can lead to hearing troubles. A child with Apert syndrome might have a smaller nose that has a flat bridge. This is because the nose bones fuse together before they get a chance to form fully, leading to a smaller than average nose. A cleft palate is when the roof of the mouth doesn't get a chance to fuse all the way because the syndrome causes the bones to fuse together prematurely. A cleft palate can be accompanied by crowding of the teeth or an inability for the teeth to fully form. During a baby's development inside the womb, the fingers and toes do not for distinctly but instead for like a paddle, but in a normal child, the cells between the fingers and toes will die, forming distinct fingers and toes. Apert syndrome doesn't allow this dying off of cells to happen, so the child's hands and feet stay shaped like paddles. Often, when a child has Apert syndrome, there brain is not allowed to fully form because the bones of the skull put pressure on the brain and keep it from growing and forming. In most cases, the child will not have a fully functioning brain, making the child disabled." ], "summary": [ "Clean your child's ears often. Try ginkgo biloba. Talk to a doctor about getting hearing aids for your child.", "Keep your child's eyes lubricated. Use baby shampoo to keep your child's eyelashes free of bacteria. Give your child protective eyewear.", "Consider facial reconstruction surgery. Know that surgery can be done to repair your child's shallow eye sockets. Talk to a surgeon about cleft palate reconstruction. Have your child's fingers and toes separated surgically. Consider LeFort III surgery.", "Enroll him in special ed classes if he is mentally disabled. Go to parental counseling. Allow your child to get as much physical exercise as she wants. Give your child a healthy, well-balanced diet.", "Use a nasal suction to help your child breath. Use a humidifier to help drain your child's nose. Try to keep your child from sleeping on his back. Use a bottle to feed your child if she has a cleft palate. Monitor your infant's feeding time.", "Understand what causes Apert syndrome. Consider what the term 'syndrome' refers to. Be aware that the most common symptom is a malformed skull. Understand that one symptom is that the eye bones are formed high or far apart. Know that another symptom is having ears that are lower on the head. Be aware that the child's nose might have a flat bridge. Know that cleft palate is a symptom of this condition. Understand that Apert syndrome also causes a fusing of the fingers and toes. Be aware that someone with this syndrome may have challenges with mental capacity." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Getting a Medical Diagnosis", "Assessing Your Risk", "Recognizing the Symptoms" ], "document": [ "Your doctor will make an initial assessment of your condition by gathering information about your past and present health history. Significant factors that can indicate lung hyperinflation are: A family history of lung conditions, like lung cancer, asthma, and chronic obstructive pulmonary disease Present habits, like vigorous exercise or smoking Living environment, such as living in a polluted city or with a smoker Active medical conditions like asthma or mental health conditions like chronic anxiety A chest x-ray generates an image of the lungs, air passages, the heart, blood vessels, and the bones of your chest and spine. A chest x-ray can be used to gauge whether lungs are hyperinflated. An x-ray can show fluid and air around the lungs, signifying an underlying problem like COPD or cancer. This can be the cause of lung hyperinflation and the sooner you get the disease diagnosed the better. Lung hyperinflation is present when the x-ray shows the front of the fifth or sixth rib meeting the middle of your diaphragm. More than six front ribs touching your diaphragm is consistent with hyperinflation. CT scans are an imaging method that uses x-rays to produce a three-dimensional representation of the body.The pictures generated by the machine illustrate the scope of lung damage and hyperinflation. A CT scan can show an increase in lung size and may even show air trapped in one or both lungs. Trapped air usually appears as black on an x-ray screen. A special dye is sometimes used in CT scans to highlight the areas x-rayed. This is usually given by mouth, by enema, or by injection but is fairly rare for a CT scan focusing on the chest. During the scan, you'll have to wear a hospital gown and remove any items, like jewelry and eyeglasses, that may interfere with the scan. During a CT scan, you'll lie on a motorized table and your body will be inserted into a donut-shaped machine. A technologist will communicate with you from another room. He or she may ask you to hold your breath at certain points during the scan. The procedure is painless and usually takes around 30 minutes. Pulmonary function tests are tests that measure breathing capacity and overall pulmonary function.To confirm a diagnosis of lung hyperinflation, two numerical values are assessed during a pulmonary function test. FEV1 (Forced Expiratory Volume in 1 second): This is the amount of air that can be blown out of your lungs in the first 1 second. FVC (Forced Vital Capacity): This reflect the total amount of air that you can exhale. The normal results of FEV1/FVC ratio should be more than 70 percent. Less than this percentage indicates lung hyperinflation, since a patient with this condition cannot blow air out as fast as a healthy person does. During the test, a doctor will use medical instruments to measure your breath. While usually painless, you may experience some shortness of breath as it involves forced, rapid breathing. Do not smoke four to six hours before the test and do not eat a heavy meal beforehand.", "COPD is present when there is an obstruction in your lungs that disrupts airflow. COPD is usually treated by monitoring and controlling symptoms through a combination of medical assistance and lifestyle changes. Hyperinflation of the lungs is frequently caused by COPD. If you've previously been diagnosed with COPD, this could increase your risk for lung hyperinflation. To treat COPD, your doctor will recommend a combination of lifestyle changes and prescription medications. If you are a smoker, it's important you quit. Making symptoms of COPD worse by neglecting medication or continuing to smoke can increase your risk of lung hyperinflation. Asthma is caused by inflammation of the airways. Depending on the severity of an asthma attack, swelling can disrupt air flow to the lungs. Over time, this can result in lung hyperinflation. Treatment of asthma usually involves building an action plan with your doctor about medication, lifestyle changes, and how to manage asthma attacks when they occur. Talk to your doctor about better managing your asthma as to avoid lung hyperinflation. Cystic fibrosis is a chronic disease that may affect several organs and systems in your body. It is an inherited disorder of the exocrine gland, characterized by an abnormal production of mucus that tends to be much thicker and stickier than usual, which can plug your airways. As with anything that blocks airways, cystic fibrosis can lead to lung hyperinflation. If you have cystic fibrosis, you are at an increased risk of lung hyperinflation.", "Does taking a breath feel difficult or painful? Do you feel that, when breathing, you are not getting enough oxygen? These sensations are not a guarantee of lung hyperinflation. They are, however, warning signs when experienced with other symptoms. Coughing is a common side-effect of certain pulmonary illnesses as well as smoking. Lung hyperinflation leads to a chronic, wheezing cough that interrupts normal daily functions. If you have hyper-inflated lungs, you may have difficulty walking up hills and succumb to coughing easily. If you have a chronic cough that does not go away for two weeks, you should see a doctor for a diagnosis. Listen for a whistling sound when air is drawn into the lung. This can indicate reduced elasticity of the lung, a symptom of lung hyperinflation. Other changes in the body, when combined with the above symptoms, may point to lung hyperinflation. Watch for the following symptoms: Frequent bouts of sicknesses like bronchitis Weight loss Waking up at night Swollen ankles Fatigue" ], "summary": [ "Let a doctor assess your medical history and conduct a physical examination. Get chest x-rays. Get a computer tomography (CT) scan. Have pulmonary function tests done.", "Understand the effect of chronic obstructive pulmonary disease (COPD). Be aware of the effect of asthma. Learn the effect of cystic fibrosis.", "Pay attention to changes in breathing. Be wary of a chronic cough. Watch for other changes in the body." ] }

{ "section_name": [ "Reading the Food Label", "Adjusting Your Sugar Intake", "Counting Your Total Sugar Intake" ], "document": [ "No matter what food you're looking at or what nutrient you're tracking, the first thing you need to take note on is the serving size. The serving size is one of the first pieces of information listed on the nutrition fact panel. It's generally listed right under the title \"Nutrition Facts.\" You will see how much one serving of the food item is and how many servings are in the container. If it's a single serving container or package it may say \"one package\" or \"contains one serving.\" All of the information listed in the nutrition fact panel is based off of one serving. So if there's multiple servings per container, you'll need to make sure you only consume one serving to match up with the information listed. \" Total carbohydrates is one of the main, bolded headings on the nutrition fact panel. Total carbohydrates is listed after sodium and before protein on the food panel. Total carbohydrates includes the sugar, fiber and starch (not listed on the label) of the food you're eating. High quantities of sugar will make the total carbohydrate level high as well. After finding total carbohydrates, you will see the listing for the total amount of sugar in one serving of the product. Record the total amount of sugar in one serving. If you eat more than one serving, multiply the total sugar amount by how many servings you have. For example, if one serving has 5 grams of sugar, but you had 3 servings, you consumed 15 g of sugar total. Note that as of now, the amount of sugar listed here includes both added and natural sugars. You will need to read the ingredient label to find out if there is added sugar in your product. Unfortunately, food companies can add a lot of sugar to foods without necessarily showing it on the nutrition fact panel. The ingredient list is listed right underneath or immediately next to the nutrition fact panel. The ingredients are listed in order of the most prevalent. For example, the first ingredient listed is found in the highest quantities in the food while the last ingredient is found in the lowest quantity in the food. Read each ingredient and look for any added sugars listed. At this time you can't calculate how many grams of sugar are from added sugars or are coming from natural sugars. If you make many of your foods at home you won't have a nutrition fact panel to help you figure out how much sugar is in the foods you make. Use your recipe for a guide. Make sure to measure out exactly how much sugar you add (especially if this is your own recipe or you change the recipe as you go). Research ingredients containing sugar that you're using. For example, chocolate chips or peanut butter will have sugar in them. Look at their food labels or look them up on an online food database for nutrient information. For example, if you're making cookies add the amount of added sugar you used to make the entire batch. If you make 30 cookies and it takes 1 cup of sugar to make the cookies, then you divide the amount of cookies by by the total grams in a cup of sugar (which is 200 grams). For instance, 30 cookies at 200 grams would be 6.7 grams of sugar per cookie. Many food diary apps also allow you to input your own recipes and will calculate all nutrient amounts per serving including sugar.", "If you've kept your food journal and tracked your total sugar intake and feel that it's too much, you may want to decrease your total sugar intake each day. Decreasing added sugars is an easy place to start. These are more obvious foods and when you limit your consumption of them, can cut out a good chunk of your total sugar intake daily. Skip sweetened beverages like coffee drinks, sodas, fruit juices, alcohol, energy drinks and sports drinks. Skip sweetened foods like candy, cookies, cakes, ice cream, pastries, sweetened nut butters, honey, agave syrup and maple syrup. Skip sweet condiments and sauces like ketchup, tomato sauce, barbecue sauce and salsa. Also be wary of diet or low-fat foods. Many foods will decrease their total fat or calories and replace those items with more sugar (or salt). Review some of your favorite low-fat or \"diet\" items to see if there is any added sugar in the ingredient list. Although natural sugars do contain some nutritional benefit, too much can still have negative side effects. Natural sugars are found in foods including: dairy products (especially yogurt and milk), fruits and some starchy vegetables (like peas, carrots or sweet potatoes). These foods shouldn't necessarily be restricted, but the amount you eat should follow recommended serving sizes and be adjusted if necessary. For an example, a diabetic who eats 4-5 servings of fruit daily might have more difficulty managing their blood sugar due to the fructose in the fruit. There is conflicting evidence about artificial and no calorie sweeteners. However, if you really want to cut out your sugar intake but still want to sweetened foods or beverages you may want to consider using a sugar substitute. Always consult your doctor prior to adding any artificial sugars or other foods to your diet. They will be able to tell you if they are safe or appropriate for you and your current health conditions. Although these types of sugar are labeled as \"no-calorie\" you shouldn't use them in excess. There are no long term studies on the safety of large quantities of these types of sugars. In addition, large quantities have been shown to have some side effects (like migraines) in some sensitive people.", "Whenever you're tracking any component of your diet, it's smart to start a food journal. This ongoing tally can help you get a good look into what you're eating. Use either a hard copy journal or set up a online food journal or use a smart phone app. Sometimes online or app versions of the journal make calculating your total sugar intake easy as they do a lot of the math for you. Record everything you eat and drink each day. All meals, snacks, beverages and even a few bites while you're cooking. Recording everything that goes into your mouth will make your end total more accurate. Try to measure or weigh your foods (especially those that are not divided into appropriate portion sizes) for the most accurate count. Keep your journal with you so you don't forget to record items that you ate while you were out. As you go through your day tally up the total sugar found in each of your meals, snacks and beverages. Counting your total sugar intake at the end of the day doesn't allow for you to make any adjustments to your diet. For example, if you want to lower your sugar intake, you may skip an afternoon snack if you notice your daily total is higher than where you'd like it to be. Use an online food database or app to help you figure out how much sugar is in your food if you don't have a food label for the item. Try to track your total sugar intake for an entire week - including weekends. This will give you a great perspective of your typical diet. You may even want to take an average of your sugar intake as each day is a little different. While you're tracking your total sugar intake, it may also be useful to track how much of that sugar is added and how much is natural. Refer to the ingredient label to see what types of sugar may be added to your foods. It can be listed as: sugar, cane sugar, rice syrup, corn syrup, cane juice, honey, agave syrup, high fructose corn syrup or corn syrup solids. Natural sugar, although still sugar, usually comes with additional benefits. For example, there is sugar in fruit (fructose) and sugar in dairy (lactose). Although it's still considered sugar, the fruit has fiber, vitamins and minerals and the dairy has protein and calcium. All worthwhile nutritional benefits to these foods. Added sugars are typically added to foods during their processing. For example, sugar added in desserts, sweetened beverages or candy. Added sugars do not typically come with the same nutritional benefits of natural sugars. Some foods may have both natural and added sugars. This will make it difficult to tell exactly how many grams are from the added sugar. For example, regular applesauce generally has some added sugars but also natural sugars from the apples." ], "summary": [ "Look for the serving size. Find \"Total Carbohydrates. Note the total sugar amount. Read the ingredient label. Calculate sugar in homemade goods.", "Limit added sugars. Monitor natural sugar. Consider sugar substitutes.", "Start a food journal. Tally up your sugar count. Differentiate between added sugar and natural sugars." ] }

{ "section_name": [ "Posting a Question on the Forum", "Using Live Chat or Email" ], "document": [ "On https://www.nowtv.com/, click on the “My Account” menu on the top right hand corner of the screen. There, you’ll see a green button that says “Sign in.” You can use your email address or established username and password to sign in. If you don’t have an account, you can click the pink “Join Now” button on the next page to sign up for a Now TV account by choosing an access pass. If you have an account but don’t know your account information, you can use the “Forgotten username or password?” links at the bottom of the sign in box to retrieve your information. Now TV has community and staff members who answer questions on their public forums every day. These can be extremely helpful for diagnosing a problem and might be faster than contacting the company directly. You can search for questions or you can ask your own on the forum. They also post service updates and outages on the forum, so if your service is interrupted, check here first for a list of known problems and a timeline for when they’ll be fixed. The first responders to many questions are normally Now TV staff, who have a special user picture. They give expert advice and help community members navigate service and hardware issues every day. Sometimes, the problem you’re having might be happening to other people who have already posted and received replies. Once you’ve searched, browse the results for something that sounds like the problem that you’re having. If you find one, read the responses and try proposed solutions to the issue. If none of them work, you’ll need to post your own question. Try to be as specific as possible when searching. For best results, make sure to use the equipment's proper name if you’re having a hardware issue. This will take you to a page to start a new post on the forum. Select the category that best describes your problem to post the question to that forum. Since you already signed in, you should automatically be redirected to the page to post your question. If you aren’t logged in, you will be directed to do so at this point. Be as detailed as possible and include anything you’ve already tried to do to solve the problem. Include the amount of time it has been going on, what exactly you’re seeing that is causing the problem, and any other information about the service or your hardware that you have on hand. It’s important to be as clear as possible about the issue so that the community can help you with the problem. You can expect to receive a few responses within 2-3 hours, so check back frequently after posting. Both staff members and regular Now TV users can answer forum posts to help you diagnose and fix your problem. Try to respond to any questions on your post as soon as possible to get to the bottom of your issue. When in doubt, go with the advice from the Now TV staff rather than a regular community member. They’re trained by Now TV and might have information that isn’t available to regular users.", "This is the fastest way to contact Now TV through their website with your question, rather than browsing the message board for an answer. The link will take you to their Get In Touch page with a few different options for getting assistance. If you can’t access the internet due to a service problem, visit the website on your smartphone rather than a computer. Provided topics include Accounts & Orders, Bills & Payments, Watching Now TV, and Broadband and calls. Click on the arrow below the topic description to access a list of common problems and solutions. These are only the most common questions, so don’t worry if you can’t find an answer to your problem in the provided lists. Lower on the screen, you'll find a few other options for diagnosing your problem, including links to send an email or access live chat. If you know you'll need to do one of these, scroll down immediately without looking for your problem. If you don’t have an immediate question, or you have an issue that doesn’t fit into one of the categories, type up a detailed description of the problem. Someone from Now TV will look into the problem and respond back to you within one business day of receiving your message. Try to be as detailed as possible when describing the problem. If there’s more than one issue, let them know. Be sure to provide your contact and account information so that they can access your service and get in touch with you. Representatives are only available 8am-midnight for TV questions, and 8am-11pm for internet or calling questions. If your problem happens outside of this time frame, send a message instead. If you don’t receive a reply by 8am the next day, access the live chat and let them know that you previously sent a message but are still experiencing issues." ], "summary": [ "Log in to your Now TV account. Go to https://community.nowtv.com/ to access the forum. Type your question into the search bar to see if it was already answered. Click on the “New Message” button on the top of the forum section. Explain your problem and ask the community for help. Read through responses from staff and other subscribers after 2-3 hours.", "Go to https://help.nowtv.com/get-in-touch in your web browser. Select the topic that you have a question about. Scroll down to the “Anything Else?” section if your problem isn’t listed. Select “Send a message” to email Now TV. Choose “Chat online” to talk to a representative during business hours." ] }

{ "section_name": [ "Studying Ahead of Time", "Focusing on Major Trigonometric Ideas", "Taking Notes in Class", "Understanding the Applications of Trigonometry" ], "document": [ "Trigonometric concepts are often hard for some people to grasp the first time around. If you read the chapter before going over it in a classroom, you will be more familiar with the material. The more times you see the material, the more connections you will make as to how different concepts in trigonometry are related. This will also allow you to identify any concepts that you struggle with before class. Skimming through the book is better than nothing, but it isn’t the kind of in depth reading that will help you learn trigonometry. Keep detailed notes on the chapter you are reading. Remember that trigonometry is cumulative and the concepts build on each other, so having your notes from previous chapters can help you understand your current chapter. Also write down any questions that you want to ask the instructor. Some people visualize trigonometry well, but you also have to carry out the problems. To make sure that you really do understand the material, try working some problems before class. This way, if you have trouble, you’ll know exactly what you need help with in class. Most books have the answers to some problems in the back. This allows you to check your work. Bringing your notes and practice problems to class will give you a point of reference. This will refresh the things you understand, and remind you of any concepts you may need explained further. Be sure to clarify any questions that you listed during your reading.", "At its core, trigonometry is the study of relationships present in triangles. A triangle has three sides and three angles. By definition, the sum of angles for any triangle is 180 degrees. You should familiarize yourself with triangles and triangle terminology to succeed in trigonometry. Some common triangle terms are: Hypotenuse ― The longest side of a right triangle. Obtuse ― An angle that is greater than 90 degrees. Acute ― An angle less than 90 degrees. A unit circle allows you to scale any triangle so that the hypotenuse is equal to one. This is helpful because it relates trigonometric functions, like sine and cosine to percents. Once you understand the unit circle, you can use trigonometric values for a given angle to answer questions about triangles with those angles. Example 1: The sine of 30 degrees is 0.50. This means that the side opposite a 30 degree angle is exactly one half the length of the hypotenuse. Example 2: This relationship could be used to find the length of the hypotenuse in a triangle that has a 30 degree angle with the side opposite that angle measuring 7 inches. The hypotenuse would be equal to 14 inches. There are six functions that are central to understanding trigonometry. Together, they define the relationships within a triangle, and allow you to understand the unique properties of any triangle. These six functions are: Sine (Sin) Cosine (Cos) Tangent (Tan) Secant (Sec) Cosecant (Csc) Cotangent (Cot) One of the most important things to understand about trigonometry is that all of the functions are interrelated. While values for Sine, Cosine, Tangent, etc. all have their own uses, they are most useful because of the relationships that exist between them. The unit circle scales these relationships down so that they are easily understood. Once you understand the unit circle, you can use the relationships it describes to model other problems.", "Trigonometric concepts are all related. It is best practice to keep all of your notes in one place so that you can refer back to earlier notes. Designate a specific notebook or binder to your trigonometry studies. You can also keep practice problems in this book. Avoid using your class time to socialize or catch up on homework for another class. When you are in trigonometry class, you should be zeroed in on the lecture and practice problems. Write down any notes that the instructor puts on the board or otherwise indicates as important. Volunteer to solve problems at the board or share your answers to a practice problem. Ask questions if you don’t understand something. Keep communication as open and fluid as your instructor will allow. This will facilitate you learning and enjoying trigonometry. If your instructor prefers to lecture mostly uninterrupted, you can save your questions for after class. Remember it is the instructor’s job to help you learn trigonometry, so don’t be shy. Complete any homework assigned. Homework problems are good indicators of test questions. Make sure that you understand each problem. If no homework is assigned, work problems from your book that reflect the concepts covered in the most recent lecture.", "Aside from studying trigonometry just for the love of trigonometry, mathematicians and scientists do apply these concepts. Trigonometry can be used to find the values for angles or line segments. You can also describe the any cyclical behaviors by graphing them as trigonometric functions. For example, the motion of a spring bouncing back and forth could be described by graphing it as a sine wave. Sometimes, people struggle to grasp abstract concepts in mathematics or science. If you realize that those concepts are present in the world around you, they often take on a new light. Look for things in your life that occur in cycles and try to relate them to trigonometry. The moon has a predictable cycle that is roughly 29.5 days long. Once you realize that nature is full of cycles, start thinking about exactly how you might study those cycles. Think of what a graph of such cycles would look like. From the graph, you could formulate an equation to describe the phenomenon you observed. This will give trigonometric functions meaning to help you understand their uses. Think about measuring the tide on a given beach. During high tide it would be at some height, and then recede until it reaches low tide. From low tide, the water would move up the beach until it again reached high tide. This cycle would continue endlessly, and could be graphed as a trigonometric function, such as a cosine wave." ], "summary": [ "Read the chapter. Keep a notebook. Work problems from the book. Bring your materials to class.", "Define the parts of a triangle. Learn to make unit circle. Know the trigonometric functions. Conceptualize relationships.", "Write in the same notebook. Make trigonometry your priority in class. Remain engaged in class. Follow up with more practice problems.", "Understand basic uses of trigonometry in academia. Think about cycles in nature. Visualize how natural cycles could studied." ] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [], "document": [], "summary": [] }

{ "section_name": [ "Planning the Party", "Adding to the Fun", "Relaxing in the Spa" ], "document": [ "Spa parties typically involve just a few close friends because of space limitations. You want to make sure everyone can fit in the “spa room” without feeling crowded. If you have several rooms to devote to the spa — maybe one for mani/pedis, one for massages and one for facials — you can increase your guest list. Once you know who you want to invite, check with them to find a date when everyone is available. You will also want to confirm with parents or roommates, as well as siblings, that it is okay to have a sleepover on the chosen date. You don’t want the soothing ambience of the party interrupted by their plans. If you don’t want to have your siblings or roommates involved, ask them politely to stay in their rooms or go out for the night. However, it is often more fun to include everyone. Then you don’t have to worry about them disrupting the party. The best parties not only have a theme, but they have a plan. Know when you want your guests to arrive. Make a schedule of what you will do, what time you will do it, and where the activity will take place. By planning the evening, you can make sure everyone has a chance to do everything. When planning activities, be creative. You can have as many or as few activities as you like. For example, you might just want to do manicures and provide lots of polishes, nail decals, hand creams, and hand massages. Or you might want a full-service spa with manicures, facials, massages, meditation rooms, and a healthy-food café. Once you have planned the activities, you can make a list of everything you will need for each activity. Some things you will supply, but your guests can also be asked to bring some of their own items. For example, you might ask them to bring their own robe, towels, and brushes, as well as their favorite lip gloss, lotions, candles, and music. Invitations can be sent via regular mail or email. Either way, choose spa-themed invites featuring a picture of a slipper, an eye mask, nail polish bottle or other spa-related graphics. Include the theme, date, time, location and what your guests should wear. Include the list of items you want them to bring. Let them know how to RSVP. Evites and digital invites are an easy way to quickly reach all of your friends. Several free online services allow you to design an invitation, send it to friends and tally responses all in one place. You can also easily create private events and send invitations via online communities, such as Facebook. You know what your guests are bringing, now it is time for you to get your own supplies. Large discount or warehouse stores, as well as beauty supply stores, will give you the best prices. Pick out some bright nail polishes, fun face masks, soothing tea bags, scented massage oils and other supplies for your planned activities. Imagine the perfect spa and try to replicate it. Remember that you must have enough supplies for all the guests. Small changes can turn your home into a relaxing spa. The key is to create a calm, quiet environment. Dim the lights. Place scented candles around the rooms you will be using — lavender and sandalwood are particularly relaxing scents. Play quiet music or sounds of nature, such as the sounds of the sea or rain forest. Serve pitchers of ice water flavored with lemon or cucumber slices. A big part in creating a calm environment is getting rid of clutter. Make sure your home is tidy and clutter-free so your guests don’t feel overwhelmed by “stuff.” Make a poster of the services offered and post it outside the spa room. If you are using several rooms, make a poster for each room explaining what is offered inside. Neck and shoulder massages can be done almost anywhere. Simply have a couple of straight-backed chairs available.", "As part of the spa experience, you will want to provide your guests with light, healthy snacks. Sliced vegetables and hummus are always a good combination. Fruit, nuts, cheese and whole-grain crackers are also a good choice. Be sure to check with your guests to make sure no one is allergic to the foods you are serving. After you have finished your spa activities, you will want to do something that keeps you all in relaxation mode. Light, romantic-comedy movies are always good. You might also look into what TV shows are available on Netflix. Charades, board games, and trivia contests will also provide a lot of fun without breaking the easy-going spell you have created. . After finishing your nails and facials, you might want to learn a few new hair styles. Whether you have long hair or short you can have fun experimenting with a new style. Don’t do anything permanent that you might regret, such as cutting or dying your hair. This is the time to just have fun!", ". Set out all the manicure supplies. You will want to include bowls of warm water for soaking hands and feet, polish remover, cuticle cream, clippers and nail files. Provide a variety of nail colors so your guests can choose their favorites. Providing clear top coat, as well as quick-drying spray, will make the area feel more like a salon. . Use a gentle exfoliant cream to remove makeup and prepare your skin. Then soak a washcloth or towel in hot water, wring it out and drape it on your face to steam your pores. Follow with a soothing face mask. Remove the mask using the same cloth you used to steam your face. Finish by applying moisturizer using upward strokes and soft circular massaging motions. A clay mask is good for lifting impurities from your pores. Citrus masks are used for closing pores. Honey masks are great for moisturizing. Use all three types, one after another, to completely cleanse and moisturize your face. Face masks can be homemade or store-bought. Having recipes available for your friends to make their own masks will provide an additional activity for the night. . After a long week of school or work, your friends will love a chance to lie down with cool cucumber slices on their eyelids. Beds, couches and air mattresses will all work as a “relaxation table.” Have soft music playing in the background. Set a timer for 10 to 15 minutes. Neck and shoulder massages are often part of a spa experience, and you can offer them, as well. Check out YouTube videos for some quick pointers. Remember that you want to massage soft tissue, so focus on muscles, not bone. You will want to put pressure on the muscles, but it should never be painful. Take turns acting as the masseuse so everyone gets a chance to both receive and give a relaxing massage." ], "summary": [ "Make a guest list. Choose a convenient date. Plan the evening. Make a list of needed supplies. Send out invitations. Make a store-run. Create the spa.", "Serve healthy snacks. Provide relaxing entertainment. Learn new hair techniques", "Give each other mani/pedis Give yourself and your friends a facial Fight puffy eyes with cucumbers Relax with a neck and shoulder massage." ] }

{ "section_name": [ "Prying the Cap Off" ], "document": [ "You want to have the lighter firmly in your hand, with a bit of the lighter's bottom poking out of the thumb side of your first. The lighter will be in line with the point of your middle knuckles. In other words, the long side of the lighter bottom will be parallel with your thumb." ], "summary": [ "Hold the lighter tightly in your fist so that bottom 1/2\" is all that is visible." ] }