Summarize the following:
You’ll want to make sure your diet contains all the vitamins and minerals your body requires. Include at least five portions of fruits and vegetables in your diet every day to keep your body, including your kidneys, healthy.  Fruits and vegetables contain antioxidants, fiber, and assorted vitamins and minerals, all of which are essential elements for the correct functioning of your body. Consider swapping out one of your normal snack foods (e.g., a bag of chips) for a piece of fresh fruit or cutting a banana over your cereal every morning to easily increase the amount of fruit you eat in a normal day.  Only rely on fruit and vegetable juices for 1 of your 5 daily portions. The other 4 portions need to come from solid fruits and vegetables to get the needed health benefits. Eating too much salt impedes the correct functioning of the kidneys and can cause kidney stones. Eating too much sugar or saturated fats is also bad for your overall health and can lead to unhealthy weight gain, which is bad for your kidneys.  Swap out salty or processed snacks with fruits and vegetables or other healthy alternatives like unsalted nuts. Avoid fried and processed foods wherever possible. If you opt for low-fat foods, check to make sure they don’t have a lot of added sugar. A good trick when you are preparing food is to replace half the salt that you would usually use with other spices. Healthy fats and oils, like polyunsaturated fat and fish oil, contain vital nutrients that our bodies need and can help prevent disease. Add sources of healthy fats and oils to your diet to maximize the health benefits of the foods you eat. Oily fish, olive oil, dried fruits, and avocados are excellent sources of healthy fats, which are necessary to line and protect our vital organs. Kale and spinach are both green vegetables packed with vitamins A, C, and K, along with other helpful nutrients like potassium and magnesium. Eating more of these leafy greens can give you all sorts of benefits that help keep your kidneys, and your whole body, healthy.  Note that these foods are also significantly high in potassium. People on dialysis or with a dietary potassium restriction should limit their intake of spinach and kale. Some ways to eat more kale and spinach include using them in a salad, throwing them on a sandwich or burger, or mixing them in a “green smoothie.” Serve yourself small portions of food and eat slowly. When the foods you eat have a high level of nutritional value, a moderate portion will satisfy you. You will feel more active the rest of the day and keep your weight under control.  Being overweight is associated with illnesses like diabetes and hypertension, which are risk factors for various renal and cardiovascular diseases. The kidneys function better if you maintain an appropriate weight for your physique and age.

summary: Eat lots of fruits and vegetables. Cut back on foods high in salt, sugar, or saturated fats. Eat more healthy fats and oils as part of a balanced diet. Incorporate more kale and spinach into your diet. Limit your portion sizes to avoid overeating.


Summarize the following:
When you catch a guy staring at your chest, make a sound to indicate that you know what he’s doing and you don’t appreciate it.  Clear your throat loud enough for him to hear you and don’t continue the conversation until he looks up at your eyes.  When he does, give him a quick scowl to let him know his actions aren’t cool.  You can also say something like “ahem.”  Make sure whatever grunt or noise you make is loud and clear enough for him to react to. You can also point to your face when you make your noise to make sure the message gets across. If he keeps staring at your chest, you can repeat this a few times until he gets the message. Completely refuse to keep talking to him if he can’t look at your face. Look at him with an expressionless face and ask him to stop ogling you in a completely serious tone.  Say something like “Would you please stop looking at my chest?”  Don’t smile, laugh or ask nicely.  Speak in a matter-of-fact voice that so he knows that you’re not joking.  You have every right to be respected as a person and you shouldn’t have to be polite to someone who’s disrespecting you. If you try too hard to be nice, he might think that it’s not a big deal and keep looking at your chest. If you’re around other people, you can call him out in front of them.  Make him look like a creep in front of everyone.  Say a funny comment to draw attention to his actions and make sure it’s clear your addressing him.  If you can make everyone laugh at him, he may be too embarrassed to stare at anyone inappropriately ever again.  You might also send a message to the other men there that you’re not to be messed with.  Try using comments like:  Don’t worry.  They’re still here.  You don’t need to keep checking. My eyes are up here bud. Hello?  I’m up here. Did you get a good look?  Great!  Now we can continue. The next time that you catch a guy in the act of staring at your chest, use your body language to communicate that you feel uncomfortable with the attention.  Be sure to be obvious enough to get your point across.  Some examples of body language you might use include:  Fidgeting with your clothes.  You may lift the front of your shirt up slightly to reduce the cleavage that he can see. Put your arm over your chest to hide your cleavage. Cross your arms in front of your chest and give him a “what a creep” look.
summary: Make a subtle noise. Ask him to stop. Embarrass him. Make it clear that you’re uncomfortable.