Problem: Write an article based on this summary: Create a full meal plan for the week. Build in 1-3 meatless days per week. Factor leftovers into your weekly menu. Prioritize seasonal fruits and veggies in your menu. Write a specific shopping list and don’t deviate from it. Cook meals in batches and freeze them weekly or monthly.

Answer: Whether you’re going gluten-free or not, this is one of the best ways to save money on food. By planning your menu for the week ahead, you’ll know exactly what you need—and don’t need—to buy at the store.  Use a mix of recipe books, online inspiration, requests from household members, and your own creativity to come up with a full plan for breakfast, lunch, dinner, and snacks for the week. Eating out is always pricier than cooking at home, and even more so when you need GF options. But you might schedule 1-2 “eating out” meals per week in your menu. If you’re going both gluten-free and vegan, you’ll have no problem here! And, even if you’re not, cutting out meat for part of the week will definitely cut down on your grocery bill.  Meat products are often among the most expensive fresh food items at the grocery store. Compare the cost of ingredients for making a GF vegetarian chili versus one with beef in it, for example. GF foods like mushrooms, lentils, beans, and potatoes can be used as meat replacements in many dishes. Search online for recipe ideas. Instead of trying to avoid ending up with leftovers, view them as an opportunity to save some time and money. Use one night’s leftovers in one of the following day’s meals, and you’ll cut back on the amount you have to buy and any potential food wastage.  For instance, Monday’s roast chicken can become part of Tuesday’s chicken enchiladas. Or, every 2-3 days, set aside a meal as just “leftovers” and plan on reheating whatever’s remaining in the fridge. In-season produce nearly always costs less at the grocery store, so plan your menu accordingly. Buy and use more asparagus, peppers, squash, apples, and so on when they’re most abundant and affordable where you live. Look for farmer’s markets and fruit stands in your area to get local, in-season produce. Once you’ve come up with your weekly menu, write down exactly what you need to get, including the amounts. Remind yourself and anyone shopping with you that your job is to buy exactly what’s on the list and nothing more.  Some grocers now offer online ordering and curbside pickup, which may make it easier for you to limit yourself to buying only what you need on your list. Don’t grocery shop when you’re hungry. Otherwise, you’ll be more likely to impulse-buy things that aren’t on your list. Once you get used to planning your meals in advance, consider moving on to cooking all your meals a week or even month ahead of time. There are many ways to do “batch cooking,” but it essentially means cooking lots of meals all at once and freezing them for future use.  You may want to dedicate one afternoon a week, or perhaps even just one a month, to doing your batch cooking. Some people join batch cooking clubs with friends and neighbors and exchange some of their bulk cooking with each other. You might need to invest in a separate freezer if you become a dedicated batch cooker.


Problem: Write an article based on this summary: Incorporate more omega 3 fatty acids into your diet. Eat a diet rich in fruits and vegetables to reduce your risk of skin disorders. Consume more biotin-rich foods to support healthy skin and hair. Talk to your doctor about taking zinc to boost healthy cell growth. Do stress-relieving activities to improve your overall health.

Answer: Omega 3s are a type of healthy fat that may improve your skin and hair’s health, among other benefits. If you struggle with dandruff, try eating more foods that are rich in omega 3s, such as fatty fish (like salmon, mackerel, and tuna), nuts, seeds, and seed oils.  You can also get omega 3 fatty acids from supplements, such as fish oil tablets. Aim to eat 1.1 to 1.6 grams of omega 3 fatty acids each day. Studies show that people who eat plenty of fruits and vegetables are less likely to develop skin conditions related to dandruff, such as seborrheic dermatitis. Try eating a rainbow of fruits and vegetables each day so that you get a variety of essential nutrients, vitamins, and minerals.  Good vegetable options include leafy greens, beans and peas, cruciferous vegetables (such as broccoli and cauliflower), and colorful veggies like carrots, radishes, peppers, and purple sweet potatoes. You can also get a range of vitamins and minerals by eating a wide variety of fruits, including berries, apples, citrus fruits, bananas, grapes, and melons. Aim to eat 5 servings of vegetables and 4 servings of fruit each day. Check a chart like the one here to determine how large a single serving is for various kinds of veggies and fruits: https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes. Biotin is an essential B vitamin that can help improve the health of your hair, skin, and nails. Talk to your doctor about taking biotin supplements, or get it from food sources, such as:  Egg yolks Nuts Salmon Liver  Nutritional yeast, which you can use as a topping in place of butter or cheese, or stir into creamy soups or egg dishes Zinc is an important dietary mineral that plays a role in keeping your immune system healthy. It may also promote faster healing and help prevent conditions that affect your skin, hair, and scalp. Talk to your doctor about whether zinc supplements might be helpful to you. You can also get zinc from dietary sources, such as red meat, shellfish, legumes (such as chickpeas and lentils), nuts and seeds, eggs, dairy products, whole grains, and potatoes. The relationship between stress and dandruff isn’t clear, but some studies show that people with high levels of stress and anxiety are more likely to have skin conditions like atopic dermatitis. If you already have dandruff, it’s possible that stress can make it worse. If you’re stressed, try to minimize it by:  Doing relaxing activities, such as yoga or meditation  Spending time with friends and family Engaging in hobbies and creative activities that you enjoy Listening to peaceful music Getting plenty of good-quality sleep


Problem: Write an article based on this summary: Select a spot with concrete flooring, if possible. Move the safe into its final position.

Answer: When picking your safe location, consider what kind of flooring you'd be drilling into. In general, it's more secure if you bolt your safe into a concrete floor rather than a wood floor. If you have a choice between these two types of flooring, pick the location with a concrete floor. Lift the safe with your arms if it's light, or with a hand truck or other tool if it is heavy. Adjust the position until you are happy with how it looks where it is and you are sure that the safe door has clearance to open and close freely.Even if your safe is heavy and you are hesitant to move it around multiple times, take the time to do this. It's better to make sure that safe will work perfectly in the spot you have chosen than to drill holes and find out that the spacing is wrong or the spot won't work.


Problem: Write an article based on this summary: Bring feminine hygiene products. Pack painkillers. Pack appropriate clothing. Plan your days wisely. Prepare for sex.

Answer:
Whether you use tampons, pads, or a menstrual cup, be sure to pack plenty of supplies prior to your vacation. Overestimate the amount of products you will need as you do not want to run out. For example, if at home, you usually use four tampons a day, bring six per day. If you unexpectedly get your period on vacation, visit a drug store to purchase your supplies. Alternatively, you could ask a friend to give you some items. Some countries will not have the same supplies available that you normally use. For example, in Central Europe, it is more difficult to find tampons with applicators and in Asia, it would be hard to find tampons at all. If you expect that your period will start prior to or during your trip, bring painkillers. Ibuprofen or aspirin can reduce cramps. Naproxen sodium (e.g. Aleve) and Midol are also good options. Midol particularly works to reduce bloating in addition to relieving pain. Keep in mind that in some countries (for example, Germany) you cannot buy painkillers over-the-counter. You are, however, allowed to bring medication with you in your checked luggage. If traveling to countries that limit access to painkillers, be sure to pack enough for the duration of your period.  Follow the instructions on the medication packaging. Do not overdose. Also, talk to your doctor if you are using any other prescription medication. Although it is not medication, a disposable heat pad can be useful to have. These pads often include adhesive tape and stick to your abdominal area. If you know your period will arrive on vacation, take care to pack correct clothing. For example, add a few extra pairs of underwear to your list. Also, think about what clothing options are the most comfortable during your time of month. Flowing skirts might be preferable to tight skinny jeans. Having extra shorts to wear under your skirts might make you feel more secure as well.  Packing for comfort does not mean packing to be sloppy. Keep in mind your destination and any applicable dress codes. Waterproof underwear can help you prevent leaks on long days out. If at all possible, plan your trip to maximize your comfort. This will depend on how you normally feel on your period. For example, if you know the first day of menstruation tends to be very rough, do not plan any adventurous activities on that day. Avoid strenuous hikes or excessively long walks. Going to a sauna where you must remove your swimsuit is also not a great option. Instead, use your first period days to do short walks around your area, go to movies, or do other less active things. Not all vacations offer this flexibility. There are other things you usually can control, however, like how much sleep you get. If you feel extra tired on your period, try to sleep earlier and/or later if possible. If you will be on your honeymoon, for example, and your period arrives, you can still enjoy intimacy with your partner. Pack old dark towels to use, as you might feel uncomfortable having fun on a hotel's white sheets. Look at Have Sex During Your Period for additional tips.