Problem: Write an article based on this summary: Learn the different legal categories of drug testing. Research and know your rights. Meet with the human resources department. Contest the results with your employer. Contest the results with the laboratory. Contact an employment lawyer.

Answer: Employers can administer drug testing before an employee is hired (pre-employment); on an annual basis; if there is reasonable suspicion; after an accident; or at random.  Your right to contest will depend greatly on "when" the test was given. Depending on your state of residency and the time of the drug test, your rights can vary drastically.  For example, random drug testing in California is not considered legally valid because of its discriminatory basis.  Pre-employment testing, however, is entirely valid.  An employer can terminate your employment, or restrict any promotions for "positive" results.  Depending on your location, the state can deny you unemployment benefits, working compensation, and disability benefits. This is the first step to formally contesting your results.  The human resources department will be able to inform you about any re-testing procedures; and will provide you with the paperwork that is required to proceed. Provide them with all of the relevant paperwork, as well as the medical forms you filled out before you took the test.  The process through which this contest is handled will depend greatly on the state of employment.  List of everything you consumed. Any prescriptions. As discussed above, a false positive can be triggered by various household foods, vitamins, over-the-counter medications and work-out supplements.  But, a false positive can also be the result of human error and may be grounds for a retest.  Mix-ups can occur at the laboratory facility where tests are evaluated. The laboratory itself may not be operating up to state standards. Testing methods may be out-of-date or antiquated. Samples could have been contaminated. If you believe that your test results are flawed, or that any of your rights have been violated during the testing process, you should get in direct contact with an employment lawyer in your area.  This individual will be familiar with the local laws and regulations regarding drug testing, and will be able to guide you through any legal action that you may take.


Problem: Write an article based on this summary: Talk to your physician before starting an exercise routine. Determine how many repetitions you should be doing. Figure out how long you should be exercising for. Do warm-up exercises. Practice cardio exercises. Join water aerobics. Try exercising at high altitudes. Splash some water on your face while working out. Know when to take a break. Do cool down exercises.

Answer: The first thing you need to do is speak with your physician. Once he/she says you can begin an exercise program, keep in mind that it may take some time for you to reach your goals. Remember that consistency is the key to success. Count how many times you can perform an exercise before you feel somewhat out of breath.  For example, for leg-lifts start out with three and go from there if you do not feel winded. Once you feel a little winded, you have reached the number of repetitions you should begin with. Then you can slowly move forward from that number. Again, remember if at any time you feel winded do not add any more leg-lifts. If an exercise relies on length of time rather than repetitions, make sure you have a watch or clock nearby so you can determine how long you can do the exercise for before becoming winded.  Once you have an idea, you can use an alarm/timer on your cell phone to time yourself. This is a great way to avoid looking at the clock continuously. You will also be able to keep track of how well you are doing and know if you are ready to add a little more time. You need to warm-up before your exercises and then cool-down afterwards. This is a great time for stretching. Never bounce while you stretch. You just want to feel a slight pulling sensation, nothing too intense. Here are some good warm-up exercises you can do:  Shoulder shrugs: Sit up straight and slowly lift your shoulders up toward your ears. Slowly put your shoulders back down. Repeat 4 times. Head turns: Sit up straight and slowly turn your head to the right, then slowly turn your head to the left, stopping in the center. Repeat 4 times. Marching on the spot: Stand up straight and place your feet a hip width apart from one another. March in place for one minute. Doing an activity like cardio or aerobics can lead to a significant increase in lung capacity and stamina, due to the increased demand for oxygen. Any high intensity form of exercise performed for 30 minutes is recommended.  Walking is a great form of aerobic exercise. You can use a treadmill or walk around your neighborhood Ride a stationary bicycle Take a water aerobics class at your local health club – this is especially beneficial for people with COPD and asthma because the air is usually warm and moist. Go swimming at a local pool. Exercises done in water are very beneficial as the water provides resistance, increasing the workload Since more energy and oxygen is required, lung capacity increases. High altitude trekking or camping is another way to improvise lung capacity. Since higher altitudes have less oxygen, it becomes more difficult for the lungs to cope.  This causes a shift in the body's normal mechanism, therefore causing the red blood cells to hold as much as oxygen s they can by increasing the haemoglobin. This helps in developing lung capacity. This slows your heart rate causing the lungs to oxygenate more blood, thereby increasing the capacity of the lungs. When you are performing any type of exercise, you should take a rest if you start to feel breathless. The ideal position is to sit in a chair that supports your shoulders and remain there until you are breathing normally again. Some effective cool down exercises include:  Chest stretch: Stand up straight and put your hands behind your back. Clasp your hands together. Pull your shoulders back while simultaneously pulling your elbows together.You should feel a slight stretch in your chest. If you feel more than a slight stretch, you are leaning too far back. Backstretch:Sit down in a chair and clasp your hands together in front of you. Lean forward while arching your back like a cat. If you feel more than a slight stretch between your shoulder blades, you are leaning too far forward. Try to hold the stretch for 10 to 20 seconds.


Problem: Write an article based on this summary: Add your favorite vegetables to every meal. Eat lean protein to build lean muscle. Reduce your intake of carbohydrates and choose fibrous whole grains. Choose healthy monounsaturated fats like coconut and olive oil. Snack only when you’re hungry and stick to whole foods. Hydrate with low-calorie beverages. Decrease your sodium intake for the next 3 weeks. Allow yourself to indulge once a week or less and exercise portion control.

Answer:
Vegetables are relatively low in calories and contain lots of vitamins, antioxidants, and fiber to keep you healthy and satisfied. Try to eat around 2 to 3 cups of vegetables per day. Go to https://www.choosemyplate.gov/vegetables to see the 1 cup value of different types of cooked and raw vegetables. Try to eat all kinds of colors to get a wide variety of nutrients! Start your meals with vegetables and greens before moving onto more calorically dense foods like proteins and carbohydrates. That way, you’ll feel fuller on fewer calories. Increasing lean muscle mass can lead to burning more calories throughout the day. Sources of lean protein include fish, poultry, beans and lentils, and egg whites. Dedicate 15% to 20% of your daily calorie intake to lean proteins.  Some red meats are lean because they've had the fat removed. Look for these at the grocery store. Non-meat sources of protein that support muscle growth your muscles are tofu, tempeh, and seitan. You can also add protein powders to smoothies or drinks in order to ensure you get enough protein in your diet as a vegan or vegetarian. Swap refined white carbs (like white bread and rice) for whole-grain varieties (like whole-grain wheat bread and brown rice). Whole-grain carbohydrates also contain fiber that will keep you feeling fuller longer.  It’s recommended to eat 300 grams of carbohydrates per day for a 2,000 calorie diet (45% to 65% of your total caloric intake), but to lose more weight in less time, cut it down to around 50 to 150 grams per day.  In the coming weeks, substitute sandwich breads with lettuce wraps]] and pastas with zucchini noodles or spaghetti squash to lower your carbohydrate intake. For the next 3 weeks, you’ll need to feel satiated from eating fewer calories, so don’t shy away from fats! Fats tell your brain that you’re full and they also contain omega 3 fatty acids that help your body burn fat. Just make sure you’re eating healthy fats—Instead of cooking with butter and lard, choose healthy options like coconut or olive oil.  Healthy fats like avocado, olive oil, flax seeds, chia seeds, nuts, and nut butters all have omega 3 fatty acids. Since fats are not low in calories, limit your intake to 2 tablespoons (6.0  tsp) of oil or nut butter a day (about 2 servings). Snacks will keep your energy up and your metabolism running high for the next 3 weeks. If you’re not sure if you’re hungry, drink 8 fluid ounces (240 mL) of water and wait 5 minutes to see if you feel more energized. Choose fresh fruits and nuts over sugary snack bars, trans-fatty chips, or carb-heavy crackers. Try to keep your snacks below 100 calories which is equal to:  1 piece of fruit (large apple, banana, or 2 small oranges) 15-19 whole almonds 13-14 whole cashews 10 pecan halves 28 shelled pistachios Cut out sodas, energy drinks, and blended beverages that are high in calories and sugar. Stick to water, tea, and black coffee (without added milk, cream, or sugar) to avoid empty calories.  Calories from alcohol count! If you are going to drink, stick to low-calorie options like light beer, spirits on the rocks, or wine. And remember to drink in moderation—that means one drink per day for women and two drinks for men.  Coffee has been shown to boost your metabolism, so feel free to sip on black coffee in the mornings or before workouts to power you up. Just don’t go over 4 cups a day (400mg of caffeine) to avoid the risk of anxiety, insomnia, and digestive issues. Sodium causes your body to retain water, which leaves you looking bloated and holding onto excess water weight. So avoid adding salt to your meals for the next 3 weeks and steer clear of hidden sources of sodium. Use other spices, like chili pepper, cumin and garlic to flavor your food. Frozen meals (even “healthy” ones), snack foods, soups, and condiments all have lots of sodium. Eat around 1,500 milligrams (1.5 g) of sodium per day and be sure to check nutrition labels! While it may seem that you have to give up dessert entirely to lose 5 pounds for the next 3 weeks, doing so will leave you feeling deprived (and more likely to binge eat on sweets). Indulge wisely a maximum of once per week by eating very small portions of low-calorie sweets.  Enjoy a square of dark chocolate (at least 70% cocoa) once a week (maximum) for a boost of antioxidants and healthy minerals. Satisfy your sugar craving with frozen fruit (like blueberries or bananas) instead of cake, cookies, or pie. You can even make banana ice cream that is far healthier than regular ice cream. Plus, you’ll get some extra fiber!