As trainer Bob Harper says, “If it grows out of the ground or you can pick it off a tree, chances are that it’s good for you.” This will help your meal to break down more slowly so that the energy from the meal and feelings of satiety last longer. Sugary foods will give you cravings for more foods. The middle aisles contain more of the fatty and processed foods. Instead, stick to the outer parts of the store where fruits, vegetables, lean meats and low-fat dairy are located. Although you don’t want too many “diet foods” in your nutrition plan, you can make a substitution now and then. For instance, drink diet soda instead of regular soda or choose a diet fudge-flavored Popsicle (sometimes called a Fudgesicle) instead of a chocolate bar. If you don’t like spinach or broccoli, then you don’t have to eat those foods. Eat carrots or some other vegetable instead. Alcohol not only affects your judgment concerning what you eat. Alcohol also packs a lot of calories when you drink an excessive amount. Some feelings that you perceive as hunger are actually cravings for water. If you don’t enjoy drinking a lot of water, add a sugar-free beverage packet to your water to give it more taste. If you eat 3 meals and 2 to 3 snacks per day, you will ensure that you don’t feel as hungry. Throw away junk food, high-calorie sodas, unhealthy fats and processed foods. Make sure that you avoid purchasing these foods at the grocery store or when you are on the go. If you do have to grab a meal at a fast food restaurant, then choose something on the menu that you know is lower in calories.

Summary: Eat whole foods instead of processed foods. Combine proteins with carbohydrates at meals. Avoid sugary foods. Shop the perimeter of the supermarket. Eat some diet food alternatives. Eat healthy foods that you like. Avoid excessive alcohol. Stay hydrated with a lot of water. Eat often. Clean out your cabinets. Know the calorie counts of fast foods.


Shovel the wet concrete mix into the tube a little at a time to avoid making a mess. It should come to a stop roughly 12 inches (30 cm) from the top of the tube. Jam the tip of the trowel into the surface of the concrete repeatedly. Agitating the concrete will work out air pockets, dry spots, and other inconsistencies. Continue consolidating until the concrete has settled completely inside the tube.  You can also use a piece of rebar to reach down further into deep support holes. If left untreated, even small air pockets can lead to serious structural defects like cracking and crumbling. Scoop enough of the remaining concrete mix into the tube to bring it just above level. As a rule, it's a good idea to overfill the tube by about 1–2 inches (2.5–5.1 cm). When smoothed, this will create a rounded upper surface that's more attractive and encourages drainage. Avoid piling the concrete on too high. There only needs to be a slight rise near the center of the footing. Churn the concrete thoroughly once again to prevent voids from forming in the top half of the footing. Then, smooth the surface with the flat side of your trowel. By the time you're done, the concrete should be free of lumps, depressions, or seams. Tap the side of the tube with your trowel or shovel a few times to free any air trapped beneath the surface of the concrete. If the structure you're building calls for a post base or bracket, the best time to insert it is while the concrete is still wet. Press the hardware gently into the surface, making sure it's centered and oriented correctly. Once the piece is in place, use your trowel to correct any noticeable imperfections in the surrounding concrete. The concrete will dry with the hardware inside, anchoring it permanently into place. After it's had a full day to set up, the footing should be strong enough to support the weight of your building materials. If you're using a standard strength mix, it may need as long as 3 days to harden to the point where it can hold up to strain. Avoid disturbing the concrete in the meantime.  Quick-setting concrete formulas begin to cure within 30-40 minutes, which can come in handy if you're on a tight schedule.  Plan your project for a stretch of days with clear, dry weather. Excess moisture may cause drying times to increase.

Summary: Fill the form tube halfway with concrete. Consolidate the concrete using a hand trowel. Finish filling the form tube to the top. Consolidate and level the concrete. Install any necessary deck hardware. Allow the concrete to cure for at least 24 hours.


Its a purple-red-orange gradient app with a white, square, camera icon. If you're using an Android device, you cannot use your username to prompt Instagram to send you a password reset email. It's below the blue Login button. You may have to tap Sign in at the bottom of the screen first. If you don't remember which email address you used to create your account, typing in your Instagram username will at least give you a hint. A pop-up window with the first letter of your Instagram-registered email address and a confirmation message will appear. For example, you might see "We sent an email to m*******b@gmail.com with a link to get back into your account." It's at the bottom of the pop-up window. If you don't have access to the email address you provided, you'll need to use your phone number instead. Its subject will say "Help with your account," and you'll find a link below the Log Me In button entitled "reset your instagram password here." If you don't see an email here, look for it in the "Spam" folder (or the "Social" or "Updates" folders in Gmail). Doing so will take you to a page where you can type in a new password for your account. You'll enter it in the two text fields listed on this page. It's at the bottom of the page. If your passwords match up, you'll be taken to your Instagram home page in your mobile browser. You can now open Instagram and log in with your reset password.
Summary: Open Instagram. Tap Get help signing in. Type in your username. Tap Send Login Link. Tap OK. Open your email. Open the email from Instagram. Tap the password reset link. Type in your new password twice. Tap Reset Password.