INPUT ARTICLE: Article: Examples of such food include cold-water fish (herring, salmon, trout), most nuts, seeds and whole grains, and virtually all fresh vegetables and fruits.  Antioxidants combat aging throughout the body and include vitamins A, C and E. Antioxidants neutralize oxygen radicals that build up in the body and cause damage. Vitamin B3 (niacin) promotes blood circulation to the ear (and throughout the body) by slightly expanding small blood vessels, whereas B6 (pyridoxamine) is needed for healthy nerve function. Poor vitamin B12 and folate (vitamin B9) status may be associated with age-related auditory dysfunction, so make sure your levels are adequate via food sources or supplements. In addition to adding certain foods for health benefits, removing certain foods from your diet may yield health results and better hearing also.  A diet high in saturated animal fat is linked to high blood cholesterol levels, which may increase your risk of clogged arteries. Your ears need proper blood flow to perform well. Consuming high levels of salt may increase fluid retention in your ears. Heavy metals are toxic to nerves (especially small ones like those which innervate the inner ear) and ultimately destroy them. The body can't rid itself of heavy metals very well, so they build up with time and become more dangerous. Foods relatively high in mercury tend to be fish such as shark, swordfish, tilefish and king mackerel.

SUMMARY: Eat foods that contain nutrients needed for good health and normal ear function. Avoid foods that may make a negative impact on hearing. Avoid heavy metals such as mercury, arsenic and cadmium.


INPUT ARTICLE: Article: These are temperature-sensitive foods that are prone to bacteria and spoilage. Always keep meat, fish, and dairy in the refrigerator if you're going to use them within a few days, or in the freezer for longer storage. Transfer meat and fish to air-tight containers or freezer bags before storing to keep them fresh for longer. This will also prevent the spread of bacteria to other foods. To wash your hands properly, rinse them under running water. Add soap, and lather for 30 seconds. Make sure to get under your nails and between your fingers. Rinse your hands under running water, and pat them dry with a clean towel.  Washing your hands before preparing food will prevent the spread of bacteria and dirt to your food. Washing your hands after cooking will prevent the spread of bacteria from the food to other items in your house. This is especially important after working with meat and poultry. When you're finished preparing a meal, clean the areas where you were working to kill bacteria that may have been present on the raw food. Clean all cutting tools and boards in hot soapy water. Spray down counters, sinks, and other surfaces with a disinfecting kitchen spray. Wipe the areas with a clean cloth. Leftover food is great for lunch tomorrow, but to keep yourself and your family safe, it must be refrigerated immediately to prevent bacterial growth. As soon as the food stops steaming, transfer it to an airtight container and put it in the refrigerator or freezer. Because bacteria can grow on foods that are the right temperature, it's important to reheat leftovers to at least 165 F (74 C) before eating them. This will kill any bacteria that could cause food poisoning. The easiest and most effective way to determine the temperature of food is with a food thermometer. To prevent bacteria from growing on foods that have been frozen, you must defrost foods properly as well. Thawing foods on the counter at room temperature is not advisable, as bacteria will quickly grow. Safe ways to defrost foods include:  In the refrigerator over the course of 24 hours In the microwave using the defrost setting In a bath of cold water, where the water is changed every 30 minutes To prevent cross-contamination of foods, use separate cutting boards and knives for meat and vegetables. This is important because foods like vegetables don't always get cooked as thoroughly as meat. If bacteria from the meat gets transferred to the vegetables, it can cause serious illness. To make your job easier, try using different colors for your meat utensils and vegetable ones.

SUMMARY: Refrigerate raw meat, fish, and dairy. Wash your hands before and after preparing food. Disinfect after preparing food. Refrigerate leftovers right away. Reheat food properly. Defrost food safely. Use multiple cutting boards.


INPUT ARTICLE: Article: This tool is designed specifically for the task, and will enable you to do the job in the least time with minimum effort.  There are a few things you need to consider, however, before starting.  Check the soil consistency. Rocky soils are difficult to use post hole diggers in, since a relatively small stone will prevent the cutting edge of the diggers from penetrating the soil. You can use a steel rock bar to loosen the rocks before using the post hole digger. Very loose, sandy, and dry soils, or otherwise stubborn ground, are hard to remove from the hole, as the clamping action of the jaws is not as effective on these non-cohesive materials. If you have time, start the holes one day, fill them with water and come back to remove the much softened soil the next day. Measure and mark the location of each fence post. Post hole diggers have a maximum effective depth of about 3/4 of their handle length, so a five foot pair will dig about 3 1/2 half deep. Very hard earth like clay is extremely difficult to dig with a manual pair of post hole diggers. A rock bar may work on dry clay. If it is a single hole for a project like installing a flagpole, you can eyeball the location, but for fences and other projects requiring multiple holes, you may want to lay out the locations of you holes more accurately.  Using stakes and a string line to guide you, and a long measuring tape to establish your spacing will help for this purpose.  Plant the stakes on either end of the line that you want to dig along.  Tie the string to one stake, pull taut, and tie to the other stake. The average spacing for posts is eight feet (2.4 m), though depending upon the structure you could space them further apart. For fencing around a field on private property, this may not be an issue, since the property owner should be aware of any utility right of ways on his land, but if there is any doubt, call your local utility locating service to be sure. Be sure to call your local utilities at least three days prior to digging to have your utility lines located. Depending upon your location, it may be illegal to begin digging without requesting a utility survey.

SUMMARY: Obtain a pair of post hole diggers. Select the location for the hole you will dig. Determine if there is any possibility of underground utilities being in the area you are digging.


INPUT ARTICLE: Article: Avoid heat while your ankle recovers. Heat increases blood flow to the injured area and aggravates inflammation. Warm compresses, saunas, and steam showers may do more harm than good in the first three days after your injury occurs. Stay away from heat during this time and stick to cold compresses to help relieve pain and swelling. Do not drink any alcohol while you are recovering. Alcoholic drinks open up the blood vessels in the body. When your blood vessels open up, the swelling in your ankle can become much worse. Alcohol will also delay the healing process, so it is a good idea to avoid it while you recover. Stay away from running and other physical activities to make sure that your ankle heals. Running and other high impact physical activities will only make things worse. Rest for at least one week before resuming exercise. Do not massage your ankle for at least a week. While massaging the pain away in your ankle might sound like a good idea, giving your ankle a massage will just add external pressure to your injury. This external pressure will actually make the swelling worse. You can start to gently massage your ankle one week after you have allowed your ankle to rest and recover.

SUMMARY:
Stick to cold compresses. Abstain from alcohol. Keep your movement low impact. Wait to massage your ankle.