Q: Go for a jog, run, or brisk walk to burn calories and fat every day for the next 2 weeks. Aerobic exercise also releases endorphins, which will leave you feeling happier and more confident after a good sweat session. Feeling good will help you get through these 2 weeks since you’ll be cutting calories and moving a lot more—it can be tiresome but don’t give up!  Always talk to your doctor before starting any new exercise program. If you are new to exercise, start slow and easy until you can work your way up to 30 or 40 minutes. For instance, start by jogging for 15 minutes and walking for the remaining 15 minutes. Then, after the first week, jog for the full 30 minutes, upping your speed and intensity. Picking something you enjoy is going to make the next 2 weeks a lot easier. Swimming, kickboxing, dancing, and various sports will count toward your daily 30 minutes (minimum) of aerobic exercise. Whatever activity you choose, make sure to get your heart pumping for at least 20 to 30 minutes so you work up a good sweat.  Swimming is a great low-impact option that won’t hurt your joints. Take a dance class with friends or family members to up the fun factor! Lifting weights will build lean muscle, which is necessary to rev your metabolism and burn fat throughout the day. A combination of strength training and aerobic exercise is more effective to lose weight faster than just doing one or the other.  Strength training doesn’t count toward the daily minimum of 30 minutes of aerobic activity. If you don’t know the proper form for dumbbell exercises, use the weight machines. If you plan to weigh yourself every few days, keep in mind that muscle weighs more than fat. But don’t worry, those muscles will help you blast more belly fat for the next 2 weeks! Start with simple and well-known exercises like bicep curls, push-ups, pull-ups, tricep curls, lateral raises, and chest presses. Do 3 sets of 8 to 10 reps. You should use enough weight so you can maintain good form for the full set but also need to rest between sets. HIIT elevates your heart rate and keeps your muscles guessing. It’s also more effective at blasting more calories in a shorter period of time (as opposed to low intensity training with little to no variations). Work in HIIT at least 3 or 4 times a week (or you can do shorter HIIT routines every day in addition to aerobic exercise).   For example, perform 30 to 60 second sprints while jogging. Recover with 2 to 4 minutes of jogging at a moderate pace before the next burst. Even walking can be adjusted for an HIIT workout by changing your speed and adding hills. Walking is a great alternative if you have bad knees or other joint problems. Try this 20 minute treadmill routine:  3 minute warmup at 5% incline 3 minute brisk walk at 7% incline 2 minute brisk walk at 12% incline 2 minute moderate walk at 7% incline 2 minute brisk walk at 12% incline 2 minute slow to moderate walk at 15% incline 1 minute moderate walk at 10% incline 2 minute brisk walk at 12% incline 3 minute cool down at 5% incline every day to increase strength, toning, and balance. Working your core will help build and tone your abdominal and back muscles. Keep in mind that there’s no such thing as “spot” training, but the more you engage your core, the more lean muscle you’ll build, and the more calories you’ll burn throughout the day.  As a plus, your posture will improve after just a week of core training (making you look leaner)! Try some common yoga moves like planks, warrior twists, and cobras to stretch and tone your core. . Make an effort to take the stairs or walk around more for the next 2 weeks. Take a 10 to 20 minute walk after eating to help your body digest, burn extra calories, and keep your metabolism running.  Get off the bus or subway a few stops early and walk the rest of the way. Run errands on foot if you live close to your regular shops. If possible, walk or bike to work. Climb the stairs instead of using the elevator or escalator.
A: Do at least 30 or 40 minutes of aerobic exercise 5 or 6 days a week. Choose a form of aerobic exercise you enjoy so you’ll stick with it. Add strength training to your workout routine 3 times a week. Incorporate high-intensity interval training (HIIT). Work your core Incorporate exercise throughout the day

Q: Heat the sugar until it's melted and golden -- take care not to burn it. Tilt the pan to coat the bottom of the cup. Let the melted sugar stand in the cups for 10 minutes. Beat 6 eggs, 3 cups of milk, and 3/4 cup of sugar together until the ingredients are combined but not foamy.  Pour boiling water up to 1 inch (2.5 cm) in the pans. Bake them until a knife or toothpick inserted near the center comes out clean. Remove the custard cups from the pans and cool them on wire racks. Enjoy this caramel custard while it's nice and warm or chill it for a few hours before you eat it.
A: Preheat your oven to 350ºF (176ºC). Cook and stir 3/4 cup of sugar over low heat in a medium saucepan. Pour the melted sugar into 6-oz. custard cups. Beat the eggs, milk, vanilla extract, and the remaining sugar together in a large bowl. Pour the mixture over the caramelized sugar. Place the cups in two 8-in square baking pans. Bake the cups for 40-45 minutes. Serve. Finished.

Q: It may not always be possible to do this, but it is important to limit their exposure as much as possible.  If you do not live in an area with laws banning smoking in restaurants, look for those that voluntarily ban smoking. Avoid theaters, entertainment venues, and anywhere that smokers are likely to feel comfortable lighting up. Be aware that even in places where smoking is banned indoors, many places still permit smoking on outdoor patios. Keep your children away from the tables of smokers or take them indoors. If you must be near the person smoking, kindly ask them if they could refrain while your children are present.  Explain to the smoker that you only wish to protect your children’s health. However, be aware that they may refuse. Be understanding of their choice, if they refuse to stop smoking. This might be hard, but do your best. Be prepared to remove your children from the smoking environment, if necessary. You may have friends and family who are not ready or are unwilling to quit. You should take the time to explain to them that you value their presence in your life and your children’s lives, but that you cannot allow them to smoke around your children, and that your children will not be allowed to be around them while they are smoking. Help them understand how they are putting everyone around them at risk when they smoke, particularly children, who are still developing. Do your best to be firm, but also respectful. If your child wants to have a sleepover at a friend’s house, but you know that the parents are smokers (especially if they smoke indoors), do not allow them to go. Suggest instead that your child’s friend comes to your home for a sleepover.
A:
Keep children away from public places where smoking is concentrated. Remove your children from areas where people are smoking. Forbid friends and family from spending time around your children while smoking. Avoid the homes of friends and family who are smokers.