INPUT ARTICLE: Article: To make the salsa verde, just place 8 medium husked and rinsed tomatillos, 1 serrano chile, 1/2 white onion, and 2 garlic cloves in a medium pot and add enough water to cover them. Boil the water over high heat and then let it simmer over medium-low until the vegetables are soft and tomatillos turn a nice pale green. This should take about 15-20 minutes. Then, remove the sauce from the heat and let it cool a bit. Move the boiled vegetables, and the water they were cooked in, to a blender. Puree them for a few seconds until they're blended. Then, add the bay leaf, thyme, salt, vegetable broth, and oregano. Keep pureeing them until they're smooth. This will give you about 1 quart of salsa verde. Pour in the salsa verde and wait for it to bubble a little. Then, reduce the heat to medium and stir occasionally until the sauce has thickened. This should take about 10 to 15 minutes. Cover and reduce the heat to low until you're done with the chips. Pour enough vegetable oil into a heavy-bottomed pot to cover about 2 inches of it. Heat the oil to 375°F (176°C) over medium-high heat. First, cut the tortillas in 8 wedges. They should look like slices of pie. Fry them in batches and turn them over with a skimmer or a slotted spoon to keep them from sticking. Keep going until they're golden brown, for about 2-3 minutes. Then remove the chips and place them on a paper towel to let them cool. Raise the heat of the salsa verde to medium and stir in the eggs you've beaten once the sauce starts to bubble. After about five seconds, once the eggs feather into the sauce, add the tortilla chips. Toss them gently until they've absorbed enough sauce to become soft. Sprinkle Jack cheese over the tops of the chilaquiles and let it melt. Sprinkle the chilaquiles with queso fresco, cilantro, and chopped onion. Drizzle them with crema fresca and serve them immediately.

SUMMARY: Boil the vegetables. Puree the vegetables. Place a wide pot over medium-high heat and coat it with corn oil. Heat the vegetable oil. Fry the tortilla strips. Combine the salsa, chips, and eggs. Garnish.


INPUT ARTICLE: Article: It’s best to avoid washing larger garments, like sweaters or leggings in a washing machine. However, smaller Merino products, like hats, socks, or mittens, will be able to hold their shape better. Prevent any potential damage from your Merino wool bleeding by washing it with similarly colored garments, such as darks, brights, or lights. It’s also a good idea to wash it with clothing of similar weights or harder fabrics, like canvas or denim, for the sake of minimizing the pilling of the wool fibers. To be completely safe, consider washing your Merino wool by itself. Keeping it separate from other laundry will preserve it and your other garments for longer. To help keep your Merino wool from pilling or getting fuzzy on the outside, wash it inside-out. Merino wool necessitates a very gentle soap that will minimize bleeding or fiber-damage. Wash it with a shampoo or soap that’s especially formulated for wool or with a mild detergent that is free from bleach and fabric softeners. You want to select a gentle, delicate, or knit cycle so that the rotation of the machine will not damage the wool fibers or shape of your garment. Note: if you cannot control the speed and/or temperature of your washing machine, stick to washing your Merino wool by hand. You want to wash your Merino wool at a consistent warm, low, or cold temperature. Warm (about 30 degrees C or 85 degrees F) is the usually the best bet, but be sure to check the care instructions of your garment’s tag to ensure you have the right temperature guidelines for your particular product.  Never change temperatures for your rinse cycle. To avoid shrinkage and felting, you need to keep the temperature of your entire wash cycle constant. Either do all warm water or all cold water, never a mix of the two. Never use hot water since high temperatures can seriously shrink your wool. As soon as the washing cycle is complete, take your Merino wool out of the machine and dry it according to the care instructions. Leaving it wet in a pile of other laundry will stretch and misshape the fibers.

SUMMARY: Wash smaller garments in the washing machine. Wash with like colors and fabrics. Turn garments inside-out. Use a wool-specific washing liquid. Pick the right cycle. Set the right temperature. Remove from the machine immediately.


INPUT ARTICLE: Article: If you are getting serious about swimming then you should be warming up outside the pool (no more than 30 mins is necessary) before you go swimming. Do hamstring stretches, prone holds, sprinting, push ups, sit-ups, burpees, and streamline burpees (where you have to do a burpee but end in a tight streamline). If you can't make it to the pool you can still improve your strokes and build muscle. Practicing flutter kicks can be a great exercise for your core. Lay on your back and position your hands together underneath your rear. Then elevate your legs lightly and begin kicking your legs alternately. Try doing this for about thirty seconds, rest, and repeat. Planks are effective body weight exercises that strengthen your upper and lower body, as well as your shoulders, arms, and glutes. This is a great out of water exercise. Practice these steps to perfect your planks:  Position yourself like you are about to do a push-up. Ground your arms slightly wider than your shoulders length. Use your toes to hold your feet and squeeze your glutes (your butt), to stabilize your body. Align your head to be in line with your back. Focus looking down at a single spot on the floor. Hold this position for about twenty seconds. You want to make sure that your legs aren't holding any of the pressure. Practice this at intervals that are comfortable to you. You don't need to hit the gym every time you need to workout. Set yourself up for a routine of about twenty minutes. Try a few of these in your exercise:  10-15 reps of push-up 20-30 reps of crunches 5-10 reps of pull ups 10-15 reps of goblet squats Rest for a minute and repeat Your core is the most important group of muscles that helps you do just about everything. Swimming relies heavily on the strength of your core. Practice a few routines like these:  The bird dog position. Get on your hands and knees, and hold your spine as flat as possible. Then extend your left arm and right leg out away from your body. Do not raise your limbs over your spine, but rather keep them on level with your back. Hold this position for three-four seconds and then switch limbs. V-Sits. Start in a seated position and raise your legs to a 45 degree angle. Extend your arms out to your knees and hold this position for 10-30 seconds. Scissor crunches. Lie on your back and extend your legs flat on the ground. Keep your hands down by your side. Raise your right leg straight up towards the ceiling and lift your left leg about three to four inches off the ground. Take your left arm and extend it to meet your right foot up by the ceiling. Hold this pose for about 10-30 seconds and then switch limbs. Keeping up your cardiovascular system when you don't have a chance to hit the pool will help you stay in shape. Soccer is a great sport that will challenge your lungs and muscles. It also takes a good deal of hand eye coordination that parallels to syncing into your breathe and stroke.

SUMMARY:
Warm up before you get in the pool. Strengthen your kicks. Work on your planks. Perform weightless exercises. Strengthen your core. Practice other sports outside the pool.