Summary: Place mashed avocado into bowl. Add 1 tbsp lemon juice. Add cayenne pepper and salt. Combine well. Place shrimp in another bowl. Add mayonnaise, chopped coriander, and salt. Stir well. Spoon the avocado mix onto 2 slices of bread, and spread well. Heap shrimp mixture on top. Press down lightly with spoon. Place the other slices on top. Slice in half.


Take a 1 1⁄2 in (3.8 cm) piece of fresh ginger that hasn't been peeled and grate it against the coarsest side of a box grater. Then, hit a 3 in (7.6 cm) cinnamon stick lightly with a rolling pin to crush it. Since ginger is an underground produce, you might want to scrape off any soil on it. Put the ginger and cinnamon into a medium-sized pot. Reduce the heat so the water simmers and keep the lid off of the pot so liquid can evaporate. You'll need to stir the liquid occasionally and keep simmering until 1/3 of the liquid has evaporated. The simmering water should smell very fragrant once it's finished heating.

Summary: Coarsely grate the ginger and lightly crush the cinnamon stick. Turn the burner to medium and simmer the liquid for about 20 minutes.


You should never jump into a strenuous workout without a warm up. This will greatly increase your risk of a muscle cramp. To prevent cramps, do a light warm up before engaging in a full workout.  Warming up means engaging in light physical activity for five to 10 minutes before you begin a vigorous workout. Warm up activities are usually slower versions of your main form of exercise. To warm up for a run, for example, walk briskly for five minutes. Before aerobic activities, such as running, make sure to give your calves a good stretch. This can reduce the risk of cramping in this area.  Place one leg in front of another and then lean against a wall. Bend the knee of your leg closer to the wall. While you do this, stretch your back leg behind you and point the heel towards the floor. Hold this stretch for at least 20 seconds. Any less than 20 seconds will not be enough time for your calf muscles to stretch out. Repeat with the other leg. You should also stretch your hamstrings if you do any exercises that use those muscles. To start, sit on the ground with your back straight and stretch both legs out in front of you.  Place your hands on the floor with the palms facing downward. Slide your hands forward until you feel a stretch. Then, hold this for 30 seconds. Your quads should be stretched before any workout that uses them. To start, stand next to a wall or chair and hold onto it for balance.  Lift up one foot, moving your heel towards your buttocks, and then grab your heel with your hand. Hold this position for 30 seconds. Then, repeat with the other leg. After a workout, you should have a period where you cool down before stopping. A cool down involves engaging in slightly less strenuous exercise for five to 10 minutes. It's essentially the same as warming up, but you do it after finishing a workout. For example, you can walk for 10 minutes after a run or do some slow swimming for five minutes after an intense swim. It can be very dangerous to swim if you're at risk for a muscle cramp. Therefore, you should avoid swimming, especially in large bodies of water like the ocean, until your muscle cramps are infrequent. If you're having severe cramps with no apparent cause, talk to your doctor before you attempt swimming.

Summary: Warm up before a workout. Stretch your calves. Target your hamstrings with stretches. Stretch your quads. Cool down after a workout. Avoid swimming until you've resolved issues with cramps.


While you may want to focus on learning how to have healthy relationships with other people, learning about yourself can actually help you achieve this goal. It is important that you take the time to get to know who you are and what makes you tick, your likes and dislikes, and simply how you experience the world so that you can relate to others in a healthy way. For instance, being aware of things that set you off can keep you from overreacting. Perhaps you felt that your father didn't listen to you when you tried to talk to him, and now you know that you tend to lose your cool when you someone doesn't answer your question right away. If you are aware of this tendency, you can stop yourself before you snap at the person, reminding yourself, "I'm getting upset because this reminds me of Dad. Susan may be formulating a response, or she simply may not have heard me. There is no need to overreact." Then you avoid blowing up at Susan and possibly damaging your relationship with her. Journaling is a way to let our inner self emerge. It allows us to facilitate dialogue between our ideal self-image and our present self. It can also act as a quiet, centering activity where we confess to page those things we are not ready to speak about. Below are some prompts that can help trigger introspection:  Who am I? What do I love? What would you tell your older self? The purpose of writing a timeline is to take stock of your goals and your progress toward them. This can be helpful, both as a tool of validation for how far you've come, and a motivator to keep you striving toward the next milestone. Some things to remember as you are constructing your timeline:  Decide where it will begin and end. It doesn't have to start with birth. Make a preliminary list of events that need to be included. This should be based on what you perceive as meaningful and valuable. Include a title. Come up with something more detailed than, “My life.” The title should both guide how the timeline is read and reflect the values inherent in it's creation. The term “self-actualization” originates with humanistic psychologist Abraham Maslow. It describes the process by which we fulfill lower-level needs so that we are then able to fulfill more conceptual needs.. This ideology places strong emphasis on all levels of self-care and embracing ones needs. Those needs are:  Physiological security: food, shelter, warmth, air Safety: Protection from harm or threat Belonging: Inclusion in a group, love, the freedom to take what is needed and give unselfishly. Self-Esteem: Positive self-image “Being”: the ability to explore abstract creative impulses and fulfill personal meaning.
Summary: Understand how self-exploration helps your relationships with others. Keep a journal. Compose a timeline. Self-Actualize.