INPUT ARTICLE: Article: That old saying "you are what you eat" exists for a reason: it's important that you eat the correct proportions of quality foods to get the minerals, vitamins, protein, and healthy fats you need for muscle development. In particular, be sure to eat plenty of protein, which your body uses to rebuild muscle you've broken down in workouts. Try to eat some high protein food about 20 minutes before and again directly after a strength-training workout. The amount of calories you should take in per day varies by age, gender, and lifestyle. Drinking water will help to reduce your sense of hunger and also allow you to exercise longer and better. Your body is approximately ⅔ water and it must continuously be replaced to make up for what is lost through breathing, sweat, urination, and other bodily functions.  Teenagers should try to drink 8 to 10 glasses, or 2 liters of water per day.  Adults should have between 2.2 and 3 liters of water every day. In order to improve your overall fitness level, you're going to need to get active more often, even if you're busy. That means you need to design a fitness plan for yourself. Physical trainers recommend that individuals take four to five days a week to work out. If you're looking to build up muscle, then you might spend three to four days for strength training, one day on cardio, and two days of your week "active resting," which refers to doing something light like yoga or walking.  In order to have good results, it is of the utmost important that you have a routine and that you stick with it. It is important to have cardiovascular workouts incorporated into your routine in order to help reduce fat since fat lays on top of and can hide muscle. Your goals must be concrete and reasonable or else you may give up. If you never exercise currently and you want rock-hard thighs, you will need to start with routines that are less strenuous (like incorporating smaller weights, shorter cardio workouts, and fewer reps) and work your way up. Some specialists suggest that in one year's time, beginners can gain up to 10% of their total body weight or 2 lbs of muscle per month with dedicated training.

SUMMARY: Eat right. Drink plenty of water. Design a regular fitness schedule. Have reasonable goals and a timeline in mind.


INPUT ARTICLE: Article: You can't change your password using the mobile app. It's in the upper-right corner of the window. If you use Facebook to log in to your Spotify account, you won't have a Spotify password to change, but you can change your Facebook password.  It's in the lower-left part of the window. If Spotify opened into a Web player, you may have to click View Account first. It's next to a padlock icon in the menu on the left side of the screen.    Your password will be updated.

SUMMARY: Go to https://www.spotify.com in a Web browser. Click Log In. Enter your username/email address and password. Click LOG IN. Click your user name. Click Account. Scroll down and click Change Password. Enter your current password in the top field. Enter a new password in the next field. Re-type the new password in the bottom field. Click SET NEW PASSWORD.


INPUT ARTICLE: Article: This is the stock the rest of the stew will be cooked in.

SUMMARY: Clean the shellfish in cold water, discarding any open shells. Scrub away any sand or salt from their shells and trim away any beards. Set the shellfish in cold, salted water for 5 minutes. Drain the shellfish. Put the shellfish on ice until you’re ready to add them to the stew. Remove the shells from the shrimp. Cut the vein from the backs of each shrimp with a sharp knife and discard the waste. Set the shrimp on ice with the shellfish. Sauté the onions, garlic and parsley in butter inside a large stock pot until the onions are translucent. Add tomatoes, clam juice, herbs and spices and wine to the stock pot. Bring the mixture to a boil. Reduce the heat to low, cover and simmer the pot for 1 hour, or until the sauce thickens. Add in the fish and shellfish to the broth. Cook it for 5 to 7 minutes until the shellfish open and the shrimp are easily cut. Remove the stew from the heat and serve it immediately.


INPUT ARTICLE: Article: The concept of using a quotation may seem like the opposite of “writing in your own words.” However, learning to use a quote the correct way is an essential writing skill. First, you must understand when to use a direct quotation. Use a direct quotation in order to:  Argue against another author’s specific idea Continue another author’s specific idea Prove your own point with the help of another author Add eloquence or power with a very meaningful quote A quote should never appear all by itself. Instead, you need to place the quote into the context of your essay. Write a sentence or two that leads up to the quotation, demonstrating the need for this particular voice. Be sure to provide the reader with any information they may need to understand this particular quote. The first time you bring a writer’s words into your own text, introduce the quote with a “signal phrase.” This should always include the name of the person (or persons) who wrote the words, as well as the full title of the work from which the quote is taken.  Here are two examples:  In his book End of Humanism, Richard Schechner states, “I prefer to work from primary sources: what I’ve done, what I’ve seen” (15). As Dixon and Foster explain in their book Experimental Cinema, “filmmakers assumed that the audience for their films was to be an intimate group of knowledgeable cineastes” (225). The proper way to format both your quote and the citation for your quote will depend on the style-guide you are following (MLA, APA, AP, or Chicago style). The specific rules of block-quoting, citation, and even the placement of the quotation marks will be determined by the style guide you use. (The citations provided above are done in MLA format).  In general, your quote should not exceed 3-4 lines of text. If it does (and it is truly necessary), you will need to use block quote formatting. At the end of the quote, include any relevant data that you have not already stated, such as the name of the author, the page number, and/or the date of publication. No matter what style guide you choose, you must always cite the author you quote. This is a crucial step and must never be skipped. Anytime you use the exact phrasing of an author, you must place this phrase in quotation marks and include the name of the author. Forgetting this step is unethical. It also puts you at risk for plagiarism. If there is no specific author, then use the editor instead, or whatever your specific style-guide requires.

SUMMARY:
Decide that a quote is needed. Contextualize the quotation. Introduce the quote. Check your format. Cite the author.