INPUT ARTICLE: Article: Find where the raster effect is listed and double click it to make alterations. You can also click on the effect and click the delete button.

SUMMARY: Click the Effects menu in the top horizontal toolbar, after you have selected your objects. Select "Rasterize" from the Effects options. Select the Rasterization options, exactly as you would if you were permanently rasterizing an object. Go to the Appearance panel to modify or delete the effect. Save your changes to record the Illustrator rasterization or raster effect.


INPUT ARTICLE: Article: Kegel exercises are designed to strengthen your pelvic floor, urinary sphincter, rectum, bladder, and small intestine.  By strengthening these parts of your body through Kegels, you reduce the likelihood that you will have a leaky bladder while running.  First, find your pelvic floor muscles. These are the muscles you use to stop the stream of pee when you urinate. During urination, try stopping and starting again.  Do this each time you urinate until you’re familiar with their location and what it feels like when these muscles specifically are engaged. Tightening your pelvic floor muscles doesn’t require that you tighten your abs, butt, or thighs.  Pay attention to your body to discover the difference between these muscle groups and your pelvic floor muscles. Once you know where the pelvic floor muscles are, lie down on a carpeted area or mat (a yoga mat works well).  Squeeze and hold the muscles tight for at least five seconds.  Then, relax the muscles for five seconds (though don’t relax so much that you urinate).  Repeat four to five times. Work your way up to tensing your pelvic muscles for 10 seconds, then relax for 10 seconds. Try to do these exercises three times daily. If you are overweight, you are more likely to suffer bladder leaks while running.  To lose weight, exercise regularly and eat a healthy diet.  You will lose weight when your total caloric intake is less than your total caloric expenditure each day.  A healthy diet is built on a foundation of whole grains, vegetables, and fruits, as well as fat-free or low-fat dairy products and proteins such as poultry, fish, beans, eggs, and nuts. Other healthy foods you might enjoy include strawberries, blueberries, watermelon, broccoli, cauliflower, carrots, nuts, seeds, and soy beans. Use the National Institute of Health’s body mass index (BMI) at http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm.  The calculator will help you figure out what a healthy weight for you is. Once you’ve reached your target weight, adjust your diet and exercise regimen so that your caloric intake is on par with your caloric expenditure each day.  You could do this by reducing your exercise levels or increasing the volume of food you eat. Keep in mind that running is just one form of exercise to keep you fit. It is beneficial to mix your exercise schedule up a bit, especially since high-intensity running can exacerbate your leaky bladder.  Biking, lifting weights, and swimming can also help you stay healthy and fit, and allow you time to work on strengthening your pelvic muscles. If you smoke cigarettes or drink alcohol, you might be at higher risk for a leaky bladder.  To quit smoking or drinking, set an end date no more than two weeks in the future.  One method is to cut down slightly on your alcohol or cigarette consumption every day at a rate proportional to your end date.  For instance, if you plan on quitting in two weeks, your cigarette or alcohol consumption should be halved after one week and reduced by 75% after about 10 days. Using an OTC nicotine replacement therapy, such as nicotine gum and/or a nicotine patch may be an effective method for curbing cigarette cravings.  When you decide to quit smoking or drinking, get support from people who love and care about you.  Share your decision to adopt a healthy lifestyle with them. If you’re around people who smoke and drink, you might feel the urge to do so as well.  Spend time with friends and family who do not smoke or drink to avoid this urge.

SUMMARY: Do Kegel exercises. Maintain a healthy weight. Try other workout options besides running. Do not smoke or drink.


INPUT ARTICLE: Article: The Facebook icon looks like a white "f" in a blue square. If you're not automatically signed in to Facebook, enter your email address or phone number and your password to log in. This button is located in the lower-right corner of your screen. It will open your navigation menu on a new page. Your name and profile picture are listed at the top of the navigation menu. Tapping will open your profile. This button is located below your profile picture and information. It will open your profile details. This will open a list of all the pages you like, sorted by category. Here, you will see different categories for pages about movies, tv shows, music, books, sports teams, and many more. This option is located at the top your Likes page. It will open a list of all the pages you like. You can view a page by tapping its name or picture here.

SUMMARY:
Open the Facebook app on your iPhone or iPad. Tap the three horizontal lines icon. Tap your name at the top of the menu. Scroll down and tap About. Scroll down and tap Likes. Tap All Likes. Tap a page.