Problem: Article: Your body needs a steady supply of protein throughout the say so that you can gain muscle. To gain muscle, you should eat 0.75 to 1.0 gram of protein per pound of your body weight, and protein should be 10-35% of your total calories for the day.  Make sure you are eating high quality protein such as lean meat, poultry, fish, or beans.  1 large egg = 6 grams 1 cup low-fat milk = 8 grams 1 cup plain low-fat yogurt = 12 grams ½ cup low-fat cottage cheese = 14 grams 2 tablespoons peanut butter = 8 grams 1 cup quinoa = 8 grams 3 ounces of lean ground beef = 22 grams 3 ounces skinless, baked chicken = 26 grams 3 ounces grilled salmon = 21 grams Adults should get 7-8 hours of sleep a night.  While you are sleeping, muscle building hormones (e.g., human growth hormone) are released and your muscles are able to recover from exercise. Not getting enough sleep may keep your muscles from growing and recovering from exercise as they should.  #*If you do not get enough sleep, you also may be too tired to exercise or crave more unhealthy foods. Your muscles are comprised of mostly water and need water to function properly.  Men need about 13 cups of water per day, and women need about 9 cups of water per day.  If you exercise, you will need to drink about 1.5 to 2.5 more cups of water per day. Fat will help fuel your muscles during exercise.  Limit saturated and trans fats and consume heart healthy fats.  Extra virgin olive oil, canola oil, walnuts, almonds, avocados, salmon, trout, and sardines are good choices.  Fats should make about 20 to 35 percent of your daily caloric intake. It is important to monitor serving sizes when consuming fats as they have twice the number of calories as protein and carbohydrates. For example, 1 tablespoon of olive oil contains 120 calories and ~14 walnuts has 185 calories. Carbohydrates will help fuel your muscles.  You will have difficulty completing your yoga poses if your body does not have the energy it needs.  About 50% of your calories should come from carbohydrates. Whole grain bread, rice, and pasta, quinoa, legumes, and sweet potatoes are good sources of carbohydrates.
Summary: Eat enough protein. Get enough sleep. Drink plenty of water. Include quality fats in your diet. Consume healthy carbohydrates.

INPUT ARTICLE: Article: Getting a girl's attention and making an impression is much easier to do when you've surrounded yourself with others.  If she sees you as being the center of attention, she may become curious about you, wondering what draws people to you.  Try surrounding yourself with friends and getting along with those around you to catch her interest.  Try meeting with your friends just before or after the class starts.  Be somewhere in the class that she can see you and how well you are engaging with your friends. You might try walking into the class with your friends while you are telling a great story. If you want to make a good impression, it's always a good idea to treat others around you well.  Chances are, if a girl is interested in you, she will be judging how you treat other people to get an idea of how you might treat her.  Make it a point to show your character by supporting those around you in class.  Try complimenting good ideas that come up in class. Avoid saying anything negative or sarcastic to others. Remember to thank others who help you during class. Always speak supportively and kindly to those around you to help make a good impression. If you want to get the attention of the girl you like, you will need to make yourself stand out during class.  Sitting quietly and taking notes won't get anyone's attention.  It's important to engage the instructor and answer or ask questions to help you stand out and make an impression.  Try not to be a show off during class.  Answering too many questions might make a bad impression. Make sure your questions are actually aimed at furthering the topic under discussion. Don't make inappropriate jokes during the class. Women are generally attracted to men who appear more dominant and confident.  To show how confident you are, you can try to establish your space whenever you are around a girl you like.  Simply taking up whatever space you need can be a good way to get her attention.  When you sit down, feel free to relax and take up whatever space you'd like. For example, you might try extending your arm over an empty chair that you are sitting next to. Stretching your arms up into the air can be a good idea. Try to avoid being too aggressive or obnoxious.  Make yourself comfortable, but not if it means making others uncomfortable. There are few things more attractive than a person who is happy, joyful, and having fun.  Whenever you are near a girl that you like and with some friends, it can be a good idea to be open about how much fun you are having.  People are naturally interested in sharing in good times with others.  Enjoying yourself can be a simple and easy way to make an impression.  Talk about an exciting idea or project you and friend are working on.  Let your enthusiasm show to help catch her attention. Try sharing a joke with your friends before class starts.  Make sure you say it loud enough so she can hear it. Talk with your friends about something exciting you have planned, such as going to a concert or going on a trip. Even though you haven't spoken with the girl you are interested in, you might still learn a few things that she is interested in.  Knowing what she likes can help you steer your conversations and actions in a direction that can make an impression.  You may have noticed that she was reading a book about a certain artist.  You can try asking a question about that artist during your art class to show your interest. Maybe she carries a backpack with her favorite band on it.  You might try bringing up that band's genre during a music history course. Try talking about something you know she likes with your friends during class.

SUMMARY: Be the center of attention. Treat others well. Stay active during class. Establish your space. Have fun. Think about what she might like.

In one sentence, describe what the following article is about: If you're one of those industrious people who make a big casserole or batch of soup in order to freeze portions for later meals, make sure you label everything with the name and date. That way your food won't end up as a nameless, freezer-burned bag that you can't remember putting there several months ago. Keeping your freezer organized with labeled items will help you actually use up all the items you store there. Make sure you know how long everything will keep in your freezer, then put the items that store longest in the back or bottom of your freezer. Items that need to be used more quickly should be kept toward the front, so you'll see them and use them.  For example, frozen vegetables, fruit, meat and so on may keep for months or longer, so should be stored behind other items. This will prevent them from getting warmed up every time you open the freezer. Ice cream, popsicles, ice cube trays, and other items that you use up more quickly should stay near the front of the freezer. Frozen items don't tend to spoil, but freezer burn can still ruin their taste and texture, rendering them inedible. In addition to organizing your freezer so that the items that keep the longest are in the back, you should also use good freezer storage methods to protect the food from exposure to air and moisture. Use air-tight freezer bags or bins to store all items. Double-bag items that need to stay in the freezer for more than a few weeks. Storing items in flimsy sandwich bags doesn't protect them from getting freezer burn. Use thick freezer-safe bags instead.
Summary:
Label everything before storing. Put the items that store longest in the back. Use proper storage methods to prevent freezer burn.