Q: Each day, you should eat about 2 1⁄2 to 3  c (590 to 710 mL) of vegetables. Go for all the veggie groups, which include leafy greens, starchy vegetables, legumes, and red and orange vegetables. You don’t have to eat vegetables from each group every day, but you should consume a minimum amount of each group weekly. Try to eat 1 1⁄2 to 2  c (350 to 470 mL) of leafy greens per week. Servings of leafy greens include 2  c (470 mL) of cooked spinach or 1  c (240 mL) of broccoli. For starchy vegetables, have 1 ear of corn, 1  c (240 mL) of green peas, 1 medium baked or roasted sweet potato, and 1  c (240 mL) of mashed sweet potatoes or yams. Go for 5 to 6  c (1.2 to 1.4 L) per week. Example servings of legumes include a 1  c (240 mL) serving of cooked kidney, garbanzo, split, or soy beans. Eat 1 1⁄2 to 2  c (350 to 470 mL) per week. Have 5 1⁄2 to 6  c (1.3 to 1.4 L) per week. Example portions for red and orange veggies include 2 medium carrots, 1  c (240 mL) of chopped or sliced fresh red pepper, and 1 large tomato. You should also eat 4 to 5  c (950 to 1,180 mL) per week of vegetables that don’t fall into these groups, such as cabbage, cucumbers, lettuce, and zucchini. Portions for non-grouped veggies include a salad with 1 1⁄2  c (350 mL) of romaine lettuce and a sliced cucumber, 1  c (240 mL) of steamed zucchini, and 1  c (240 mL) of sauteed cabbage. Eating fruit is the healthiest way to get your sweet fix, so try to eat 1⁄2 to 1  c (120 to 240 mL) per day. While a glass of 100% fruit juice also counts as a serving, juice can add sugar and calories to your diet. Furthermore, whole fruits contain fiber, which can help you feel full.  Examples of 1⁄2  c (120 mL) servings include 1/2 a small apple, 1/2 a large banana, 1/2 a large orange, and about 16 grapes. Like veggies, go for a variety of fruits to maximize your nutrient intake. Try having a sliced banana with your breakfast cereal, snack on grapes in the afternoon, and have fat-free Greek yogurt with strawberries and slivered almonds for dessert. Try to eat 6 to 8 oz (170 to 230 g) daily, and choose whole grains whenever possible. Go for brown rice and breads, breakfast cereals, pastas, and crackers marked whole grain. Eat 5 1⁄2 to 6 1⁄2 oz (160 to 180 g) of lean protein per day. Choose lean options, such as boneless, skinless chicken breast, ground turkey, seafood, nuts, and legumes (such as beans and soy products). Avoid fatty cuts of red meat, processed meats (such as bacon and deli meats), and don’t purchase pre-marinated meats, which might contain lots of fat, sugar, or salt.  Common portions include 3 oz (85 g) servings of chicken breast or salmon. A can of tuna fish also counts as a 3 oz (85 g) serving. An egg counts as 1 oz (28 g). 1  c (240 mL) of cooked lentils and 1 soybean patty each count as 2 oz (57 g). Try to eat or drink 3  c (710 mL) of dairy per day. Dairy products are rich in calcium and are an important part of your diet. Just be sure you buy low-fat and fat-free options to keep your fat and calorie consumption in check. Common dairy portions include:  1  c (240 mL) of low-fat or fat-free milk or calcium-enriched soy milk. A standard 1  c (240 mL) container of 2% yogurt that doesn't contain a lot of sugar. 1  c (240 mL) of low-fat frozen yogurt. Avoid cooking with animal-derived oils, such as butter and lard. Instead, use vegetable oils, such as olive, peanut, and canola oils. Your daily recommended allowance for oils is 20% of your daily total calories, so use oil sparingly. A tablespoon of cooking oil, an avocado, and 2 tablespoons of peanut butter each contain about half of your daily oil allowance.
A: Eat a variety of veggies every week. Include leafy green veggies, such as broccoli and spinach. Go for starchy veggies, like potatoes and corn. Fill up on garbanzo beans, soybeans, and other legumes. Brighten up your meals with red and orange veggies. Include servings of ungrouped veggies. Snack on fresh fruit to satisfy your sweet tooth. Go for plenty of healthy grains every day. Incorporate lean protein into your diet. Choose fat-free or low-fat dairy products instead of full-fat options. Use plant-based oils in moderation.

Q: Hold the small mouthpiece to the middle of your lips. Now, press your lips firmly against it, inhale deeply, and blow out through it. Keep the corners of your lips tight and leave the center loose. Blow hard enough that you feel your lips vibrate and hear a blowing sound.  Make a small hole in the center of your lips as you blow air. Don't puff your cheeks out when playing—this will make you short of breath quickly, and your note will sound rough and spluttered. High pitches are created by faster lip vibrations, which are created by tightening your lips as you blow. To tighten your lips, pull back the corners of your mouth to make them more firm as you play higher. Your jaw should raise naturally and the air you're blowing should move in a more downward motion. The final sound should be a "tee."  Make sure that you stay relaxed when playing higher notes and blow faster air through the instrument. Don't make any weird faces that would cause tension in the sound. It will feel natural to press against the mouthpiece for higher notes—resist this temptation, as it will lead to problems later. Low pitched notes are created by slower lip vibrations, which are accomplished by loosening the center of your lips and dropping your jaw. However, the air still needs to remain fairly fast and steady. To maintain a good quality sound, you'll need to exhale more air than you do with higher pitched notes. Keep in mind that trombones—especially bass trombones or tenor trombones with trigger attachments—need a lot more air to play a well-supported note because of all the extra tubing. When you first start playing the lower register, it may be very challenging. To do well, increasing your lung capacity is the key. Drop your jaw and part your lips slightly to achieve a rounder, brassier sound. Always remember that playing "openly" does not mean loosening your lips. The first position is when the slide is almost all the way in. The second position is a little more than halfway between 1st and 3rd. Again, this position will vary, but the higher the note, the higher the slide tends to need to be. The third position is slightly after the bell, but will vary depending on the register in which the note is played. Make sure you don't slam the slide in when returning to the first position. The fourth position is located just past the bell, and the fifth position is located a little past the fourth position. The sixth position is almost all the way out—near the seventh position—and the seventh position is all the way out  On most trombones, there is a lip or marking where the seventh position is. The positions may vary slightly depending on the type of trombone you play.
A:
Blow through the mouthpiece using an "o" shape with your lips. Play higher pitched "tee" notes by tightening your lips. Play lower pitched "tay" notes by loosening your lips. Blow harder and more "openly" to play louder. Learn the first 3 positions on the slide. Practice the remaining four positions on the slide.