It’s the blue icon with a white paper airplane inside. You'll usually find it in the app drawer. It’s at the top-right corner of Telegram. A list of matching search results will appear. This opens a conversation. It’s at the top-right corner of the conversation. This sends your phone number to the selected contact so they can add you to their address book. At that point, you’ll be added to each other's contact lists.
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One-sentence summary -- Open Telegram on your Android. Tap the magnifying glass. Type the contact’s username. Tap the person you want to contact. Tap ⁝. Tap Share my contact.


Like garlic, you can use onions to help remove warts naturally. Take 1/8th of a medium sized onion and crush it. Place the onion directly on to the wart and cover with a bandage or, if you prefer, a piece of duct tape. Repeat, applying fresh onion every day, covering the wart with a fresh covering. As with the garlic method, use a disposable emery board to file away the excess skin of the wart between applications. Vinegar is an acid, diluted acetic acid, and is thought to break down cell membranes. Then the acidic environment kills the virus. Soak a cotton ball in white vinegar and apply to the wart. Attach the cotton ball to the wart using duct tape. You can leave it on for 2 hours up to 2 days. Repeat as necessary. Between applications, use a disposable emery board to file away the skin. Dandelion sap contains a number of ingredients that help with warts, including anti-viral substances. These substances likely kill off the virus-infected cells. Pick a dandelion or two off your lawn. Break the stem and squeeze the dandelion sap onto the wart.  Cover the wart with a bandage or duct tape. Leave it on for 24 hours.  Repeat as necessary. Use a disposable emery board to  file away the wart between treatments. Banana peels contain a number of substances, including various enzymes that may break down the cell membrane. Place the banana peel with the inner part of the peel on the wart. Cover the peel with a bandage or duct tape and leave it on overnight.  Repeat as necessary.  In addition, banana peels contain carotenoids, which are the substances from which Vitamin A can be synthesized. Vitamin A has anti-viral effects. Between applications, use a disposable emery board to file away the wart. Basil has a number of anti-viral substances and that is believed to help basil kill off the wart virus. Cut a fresh basil leaf and ball it up. Place it over the wart. Cover the basil with a bandage or duct tape and leave it on for 24 hours.  Repeat as necessary. Between applications, use a disposable emery board to file away the skin.
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One-sentence summary -- Use onions. Soak the wart in vinegar. Use a dandelion. Apply banana peel. Try fresh basil.


Even with the best intentions, eating out at fast food restaurants or stopping by a convenience store may be the only option you have.  However, reading the entire menu or walking through the entire store can help you get a good idea of what healthy options are available.  Review menus online before choosing a restaurant and make sure you have some healthy options. Or become familiar with the menu of your favorite quick restaurants.  Find a few items that will fall into your healthy eating plan and stick to those. Review the nutrition stats of different foods. Restaurants that have more than 20 locations are required to have nutrition information online and in the store. Find options that fit into your calorie guidelines or other nutrition requirements. Avoid combo meals.  This is when the calorie count can get really high at fast food restaurants.  Stick to just a small sandwich or wrap if possible. Avoid deep fried items if possible.  Most fast food chains do offer grilled versions of a variety of sandwiches, wraps, and other meals.  Choose grilled over fried for a lower-fat meal. The typical fast food restaurants are not the only quick option.  Many places serve soups, salads, lower-calorie sandwiches and other items that are not as processed, are lower in calories, and are slightly healthier for you.  Try using a map app on your smart phone or doing a quick internet search of available options in your current location.  Look for something outside the typical burger and fry joint. Remember, although some restaurants offer fresh salads and sandwiches, their foods aren't necessarily low calorie.  Again, it's important to review the menu and nutrition information online first. If you're feeling famished and have no time to cook, swing by a grocery store for quick and healthy meal.  Most stores will have a variety of options to fit your timeline.  No time at all?  Pick up something from the salad bar or hot bar.  Choose lean protein, vegetables, fruit and whole grains.  Try to avoid things that are higher in fat (like mac and cheese) or fried (like fried chicken). Many stores also offer pre-made meals and cold pre-packaged salads (like chicken or tuna salad).  Be wary of the fat and calorie content, but a small cup of chicken salad with a piece of fruit is a great quick meal. Not all your meals need to be 100% home cooked or made from scratch.  Some convenience foods are still moderately healthy in addition to being quick. Surprisingly, gas stations sometimes have healthier food than fast food establishments.  Healthy convenience store foods can include:  frozen low-calorie dinners (but be aware of the sodium content), low-calorie canned soups (again, watch the sodium content), individual packages of nuts, or "protein packs" (many stores sell small packages of lean protein foods like nuts, cheese, hard boiled eggs or deli meat alongside a fruit or veggie). Convenience foods to avoid include:  high calorie/high fat frozen foods (like pizza or chicken nuggets), fried foods from grocery store/convenience store hot bars, canned pastas, processed meats (like hot dogs) and pre-made sandwiches or subs. Consume convenience store foods with awareness and moderation.  Many times what makes convenience foods "convenient" is extra processing.  Sometimes this doesn't affect the nutritional value all that much and other times it does.  Exercise caution and use your best judgement.
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One-sentence summary -- Read the entire menu at restaurants. Choose restaurants with healthier options. Stop by the grocery store. Purchase convenience store foods.


This type of exercise, instead of building muscle size, can build muscle tone. It can also improve flexibility, posture and mood. Lift weights. Higher reps such as 3 sets of 15-20 will tighten and tone the muscle and build endurance. Alternatively 3-5 sets of 6-12 reps each will build muscle size, as will lifting until failure. Do push-ups. For a modified version, keep your knees on the ground. Do Crunches. Hold a plank for as long as you can. Be sure you keep your body straight; don't let your hips sag. (Perform in front of a mirror to check form) Do squats. These will also help tone up your butt! Do lunges. Hold a dumbbell in each hand for extra weight. Use a stationary bike or elliptical on high resistance. Work in some plyometric exercises, such as jumping jacks, box jumps, side to side jumps, or skipping.
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One-sentence summary --
Do yoga, pilates, or other total-body toning exercises. Target your upper body. Work your abs. Strengthen your legs.