Q: Using your measuring cups or food scale, always measure each of your meals.  Aim to have 4-6 oz of lean protein and at least 1-2 servings of vegetables or fruit.  After you have served yourself your portion, put the leftovers away.  It'll be less tempting to go back for seconds. Use portion controlled tupperware containers for meals at work.  You'll be able to know exactly how much you're eating even when you don't have your food scale handy. You may feel hungry, but are actually just thirsty! Try drinking water or another clear, sugar-free beverage (like diet iced tea) shortly before meals. When you sit down to eat, you'll find that it takes less food to fill you.  To prevent these common symptoms of dehydration, aim to drink 64 oz of clear, sugar-free liquids all day.  Always have a water bottle close by and sip all day long! It can also be helpful to drink flavored water, diet tea or zero-calorie sports drinks.  These may help you quiet down your hunger temporarily before your meal. A short bout of aerobic exercise (like a jog or bike ride) may help suppress your appetite and help you control your portion sizes.  If you can, participate in at least 15 minutes of cardio prior to eating a meal.  Try scheduling your daily gym session right before dinner or take a walk with co-workers before your lunch break. No time for cardio?  Just try to do a few jumping jacks or squats.  Even a modest amount of physical activity may help put you in a healthy mindset at your next meal. Whether it's your cell phone, tablet, laptop or TV, turn it off!  If you're checking emails or watching your favorite sitcom, this type of distracted eating can lead to the consumption of larger portions - you're unaware of how much you're eating in one sitting.  Make a rule to only eat at the table when you're at home.  At work, shut off your computer or log out of your email and other work programs. Try to focus on your food.  Eat mindfully and fully enjoy all aspects of your meal.  This will allow you to feel more satisfied after you've finished your meal. Prior to eating your meal, have a serving of lower-calorie foods like vegetables or vegetable based soups.  This can help decrease your hunger and fill your stomach with lower calorie foods allowing you to have more controlled portions.  Keep cleaned and cut raw vegetables in your fridge.  Set out a small serving for yourself as you cook or prepare your meals. Sip on broth or low-calorie vegetable soup.  A hot mug of savory soup will help decrease your hunger and manage your portions throughout your meal.
A: Measure your portions. Drink 8 oz of water. Exercise for 15 minutes. Turn off technology. Eat lower-calorie foods first.

Q: Each page should have a unique title marking what it's commemorating about your friendship. Separate your friendship into different sections. You can go in chronological order or simply commemorate big moments in your relationship.  For example, if this is for a graduation present, you can start with a section title "Early Years" and include things from kindergarten and elementary school. The next section can be "High School." You can also have sections like, "Summer Breaks" and "Christmases." Go over the stories you wrote down earlier. How can you convey these with the supplies you have? Find a way to arrange your pictures, mementos, and decorations to illustrate the story you're telling. If you're trying to convey the first day of kindergarten, add a picture you drew on the first day, a photo of you and your friend that day, and decorations that give off a scholastic feel. Use stickers or stencils of crayons, markers, pens, and pencils. Scrapbooks do not have to be pure images. You can include text on the pages. You can write text yourself, print out your words on decorative paper using fancy fonts, use stickers or stencils, or clip out letters from newspapers or magazines to spell words.  You can include simple words, like, "Best friends!", "Fun!", and "Love!" You can also include captions with things like years and places. For example, "Me and You at Disney World in August of 2014." Grab a huge stack of photos of you and your friend. Dedicate one page to a large collage of these pictures. You can trim the photos as needed to get them to fit on the page and then glue them down. If you want, you can make a collage so thick it covers the full page. You can also make a collage over a decorative background. If any page is looking blank, add some of the decorations you purchased. Put an attractive bow on the corner of one page. Add some glitter to the border of a photograph. On a page commemorating a beach vacation, add some stencils of palm trees and waves. You can write down quotes yourself or print them out online. Have quotes about friends and friendship throughout the pages of your book. Pick quotes that really convey how you feel about your friend.  To add some sentimentality, pick quotes about friendship from movies and books you and your friend love. You can also find friendship quotes online. Many websites have lengthy lists of quotes.
A: Title your pages. Find stories to tell with your supplies. Add text to the pages. Create collages. Embellish your pages with your glitter, stickers, and ribbon. Add your favorite friend quotes.

Q: Some people have a genetic predisposition for breast cancer. If there is a history of breast cancer in your family, you may be at risk. Look at the history of both sides of your family (mother’s and father’s), since the genetic predisposition for breast cancer can come from either side.  The same genes that are linked to breast cancer are also linked to other kinds of cancer. Make note of any history of ovarian, pancreatic, or high grade prostate cancer in your family. Let your doctor know if there is a history of any of these types of cancer in your family. Mutations to these genes can make you extra susceptible to breast cancer and certain other types of cancer. It is especially important to test for these mutations if there is a history of breast and ovarian cancer in your family. Aside from genetic predisposition, there are other factors that could be related to your personal risk for breast cancer. Talk to your doctor if you have any of the following risk factors:  Age: Women over 50 are more likely to develop breast cancer. Dense breasts: Women with breasts that are “dense” or high in connective tissue (as opposed to fatty tissue) have an elevated risk of developing breast cancer. Early menstruation: If you began menstruating at the age of 12 or younger, you may be at slightly higher risk for developing breast cancer. No pregnancy, or pregnancy late in life: If you have never been pregnant, or became pregnant for the first time after the age of 30, you may have a slightly increased risk for breast cancer. A previous history of breast cancer or non-cancerous breast diseases. Some medical procedures and medications can also increase your risk of developing breast cancer. Talk to your physician if you have used any of these medicines or undergone any of these medical procedures:  Hormone therapy (e.g. hormone replacement therapy after menopause) or hormonal contraceptives (e.g. birth control pills). Radiation therapy for other cancers of the chest and breasts. The drug diethylstilbestrol (DES), a drug that was sometimes administered to pregnant women between 1940 and 1971.
A:
Look at your family history. Get tested for BRCA1 and BRCA2 genetic mutations. Look at your personal health history. Look at your history of medical treatments and medications.