Problem: Write an article based on this summary: Use the SPF that's right for you. Be cautious even when wearing high SPF sunscreens. Look for complete UV protection. Choose mineral sunscreen for sensitive skin. Buy sunscreen formulated for oily skin if you're prone to breakouts. Purchase moisturizing sunscreens if you have dry skin.

Answer: Think about how quickly you burn on a sunny day. Multiply that number in minutes by the sun protection factor (SPF) of the sunscreen you're considering. The result will tell you the maximum amount of time the sunscreen will keep you protected.  For example, if your skin turns red after 10 minutes in the sun, a sunscreen with SPF 15 should allow you to spend 150 minutes (2.5 hours) in the sun. No matter how quickly or slowly you tend to burn, the American Academy of Dermatology recommends using a sunscreen that is at least SPF 30. While higher SPF sunscreens do offer more protection, there is relatively little difference in the degree of protection offered by SPFs higher than 50. Sunscreen also cannot fully protect you from potentially harmful UVA radiation, no matter how high the SPF is. Keep in mind that wearing a high SPF sunscreen does not mean that you should avoid other protective measures, like staying in the shade, minimizing your time in the sun, and wearing protective clothing. The sun emits ultraviolet (UV) light in long-wave (UVA) and shortwave (UVB) rays. Both can cause skin cancer, but not all sunscreens contain UVA protection. Check the front of the packaging for terms like “Broad Spectrum.” This indicates protection from both kinds of UV rays. Mineral sunscreens may not contain the irritants that many chemical sunscreens contain. Zinc oxide and titanium dioxide are the most common active ingredients in mineral sunscreens. Both zinc oxide and titanium dioxide can make some people break out. If you are prone to breakouts, look for sunscreens that are labeled “noncomedogenic” (meaning they will not clog your pores). Read the packaging carefully. Look for oil-free formulas. If you have acne-prone skin, purchase sunscreens labeled “Non-Comedogenic.” These formulas won't clog your pores. Look for terms like “cream,” “lotion,” or even “ointment” on the front of the packaging. Moisturizing sunscreens are often formulated as these skincare products. Check for moisturizing ingredients like oil and lanolin.


Problem: Write an article based on this summary: Choose meals with fewer ingredients. Invest in a budget cookbook. Take inventory of your stock at home. Start a garden. Make a detailed list. Shop sales. Buy in bulk.

Answer: In most cases, a dinner that involves five ingredients will cost less than one that requires ten. Search for recipes that only use a few ingredients and do not require anything too exotic. Plenty of people are interested in learning how to cook inexpensive meals, and cookbook publishers know it. Budget cookbooks can provide you with a plethora of low-cost meal ideas. Before you plan out your meals, look at the ingredients you already have at home. Comb through your spice cabinet and your pantry. If you have any product nearing its expiration date, plan a meal that will allow you to use it. Likewise, if you have an excess amount of any given product, plan a meal using that, as well. You can grow a number of herbs, vegetables, and fruits even with limited space. If you plan on cooking budget meals for a long time, starting a garden now is a good way to save on produce costs later on. Once you decide on your meals for the week, make a detailed list of everything you need. Mark down every ingredient you do not already have in your pantry, and jot down sizes and quantities as applicable. Do not go shopping without a list, since you may forget some items or walk away with something you do not need. Most chain grocery stores have weekly sales. Many stores have pamphlets that they send out via mail or keep inside the store. Flip through these sale pamphlets to learn what products are on sale this week and plan meals that could use those products. If there is a certain product you cook with frequently, such as vegetable oil or salt, consider buying large quantities of it to save on the cost per serving. Compare prices of the bulk amount with the smaller amount to ensure that you receive a bargain. Also make sure to only buy bulk products you can actually use before the expiration date.


Problem: Write an article based on this summary: Cut back on calories. Eat well balanced meals. Focus on lean protein. Eat your fruits and veggies! Go for whole grains.

Answer: If you want to tone your back and reduce back fat, you'll need to reduce your overall body fat.  Cutting back on the calories you eat each day will help you lose that excess fat.  Take a few days to track your calories.  Use an online food journal or smart phone app to help you.  This will give you a starting point. Subtract about 500 calories from your typical or average daily calorie intake.  Cutting out this many calories is a good way to lose weight and excess body fat. Restricting calories by about 500 calories each day generally results in a weight loss of one to two pounds per week. Even you're losing weight or even just trying to tone up your body, eating a balanced diet is an important part of your plan.  This will help ensure you're consuming most of the recommended nutrients each day.  A balanced diet is one that includes each food group most days.  In addition, you should eat a wide variety of foods from each food group. When you restrict certain food groups or completely avoid them, you're at risk for getting nutrient deficiencies. Protein is essential for weight loss.  It helps keep you satisfied, supports your metabolism and can help support your lean muscle mass.  Including three to four ounces (or 80 to 120 grams) or a card deck sized portion of protein at each meal will help you reach your daily recommendations. Lean protein sources are lower in fat and calories making them a great component of a weight loss or fat reduction plan. Choose items like:  poultry, eggs, low-fat dairy, lean beef, seafood, legumes and tofu. Vegetables are low-calorie, filling, and full of vitamins and minerals.  Aim to make 1/2 of your meals and snacks a fruit or a vegetable.  It's typically suggested to eat about five to nine servings of fruits and vegetables each day.  Eating one to two servings at every meal and snack can help you meet this goal. Both fruits and vegetables are great foods to include in your weight loss plan because they can help fill you up for very few calories. If you're going to eat a grain, try to choose 100% whole grains.    Whole grains are known to be higher in fiber, protein and other beneficial nutrients. Health professionals recommend making at least 1/2 of your grain choices whole. Choose items like:  quinoa, brown rice, whole grain oats, 100% whole wheat pasta and bread. Limit foods that are made with refined or processed white flours or processed grains.


Problem: Write an article based on this summary: Create a healthy social life. Explore interests outside of academics and socializing. Make time for your family. Don't focus too much on grades. Manage anxiety.

Answer:
Although having a social life is an important part of a well balanced life, you need to think carefully about whether maybe your friends, or boyfriend or girlfriend, are keeping you from performing the best you can in school. If you have the opposite problem, not enough of a social life, that's something to be taken care of as well, because spending time with friends is a valuable way to destress from the pressure of school.  If your social life is taking up too much of your time and your grades are suffering as a result, then set yourself limits. Don't be afraid to tell your friends that you can't go out this weekend, because you've got a test Monday. There's always another night or weekend. If your social life is lacking and it's causing you stress or sadness, make a conscious effort to reach out more to the people you do know and like. Making friends isn't always easy, but with a little confidence and effort, it can be done. Extracurricular activities are an often overlooked aspect of doing well in high school. If one defines "doing well in high school" as preparing oneself for a successful time in college and beyond, then extracurricular activities are an important factor in that respect. Things like sports participation, volunteering, student council, and club membership look good on college and job resumes, as they show initiative, drive, and the ability to work with others toward a common goal. Your family is your number one support group, and they most likely will be there to help and support you for the majority of your life. So, it's very much worth it to try to keep a good relationship with them. Of course, not everyone's relationship with their family is the same, but making an effort to help and spend time with your parents and siblings will pay off in the long run, in a multitude of ways.  Parents can help you with homework, give you advice on how to deal with a difficult teacher or peer, give you emotional support when you need it, and help you choose the right classes and career path. Siblings can help bolster your social life, give you studying advice, and, if they're older and went to the same school as you, they can even let you know what to expect from certain teachers. Although good grades are a part of doing well in school, it's important to remember not to get too caught up in your grades. A "B" in a difficult class in which you learned a lot is so much better than an "A+" in an easy class that won't benefit you much in the long run. School is a fairly high pressure environment, and that can cause stress and anxiety which will hinder your chances of success, and reduce your quality of life overall. Sources of anxiety can include both academic pressures like big papers and tests, and your peers, in the form of social anxiety. The most important step when it comes to managing anxiety is to ask for help, from your parents, teachers, and councilor. Reach out when the stresses of school get too heavy, and don't try to battle them alone.  Cultivate positive mindsets to help manage anxiety. For example, don't think that paper you're working on as incomplete, but rather a work in progress. Instead of always focusing on how much left you have to learn, take some time to reflect on how far you've come. And don't forget to think about how the studying you're doing is helping you in the big picture of learning and growing. If you experience test anxiety that hurts your performance when it comes to test day, take some time to prepare yourself properly, to minimize that anxiety. Get a good night's sleep the night before. Don't go into a test on an empty stomach. Take slow, deep breaths to help yourself relax. And try to flip the anxiety on its head by thinking of it as energy and excitement that can be utilized, rather than a stressful burden.