Problem: Write an article based on this summary: Place the envelope in a plastic freezer bag. Place the envelope in the freezer for several hours. Open the envelope. Reseal the envelope.

Answer: Protecting the envelope from ice and moisture is essential, since these elements can cause it to warp. When an envelope gets wrinkled, it's a dead giveaway that it was tampered with. The very cold temperature in the freezer will cause the glue to lose its stick. You can keep it in the freezer for as long as you need to. Make sure it's in there for at least a few hours, or the glue might hold fast when you try to open the envelope.  In order for this method to work, you must use the freezer, not the refrigerator. The refrigerator's temperature isn't cold enough to make the glue unstick. If you don't have a freezer available, try placing the envelope in a plastic bag, then submerging it in a bowl full of ice water. This is quite risky, since a leak in the bag could cause water to flow inside and ruin the envelope and its contents. After a few hours in the freezer, you might be able to simply open the envelop with your fingers. If it doesn't easily pop open, use an envelope opener or a knife to gently open the flap. If the flap still won't budge, put the envelope back in the freezer overnight and try again. When you use the freezer method, the frozen glue loses its stick, but it gets tacky again when it thaws. To reseal the envelope, simply wait a few minutes for the envelope to warm up to room temperature, then press the flap shut. The envelope should now be sealed with no sign that it was ever opened.  If the flap won't stick when you try to reseal it, use a gluestick to keep it shut. If you don't have a gluestick, use a very light application of white school glue or superglue to close it.


Problem: Write an article based on this summary: Do a food recall. Write up a meal plan Eat a balanced and varied diet. Make half of your plate a fruit or vegetable. Choose lean protein. Go for whole grains. Drink adequate fluids. Snack smart. Make healthier versions of your favorites.

Answer:
Eating healthier is a great goal, but a broad one.  To help you tailor your goal and figure out exactly what you need to do differently, start by doing a few days of a food recall. Jot down everything you have previously eaten.  A food recall is when you write down detailed notes about what you eat and drink in one day.  Include all meals (breakfast, lunch and dinner), any snacks or nibbles throughout the day and anything you drink (or add to your drinks).  Be as detailed as possible.  If you're not good at remembering what you ate over the last few days, try keeping a food journal for a few days, either on paper or using a smartphone diet-tracking app. After you have your notes, review them and see where you can make changes. This will help you set goals for yourself and design an appropriate meal plan. Examples of things you may want to change include:  eating breakfast on a regular basis, drinking less soda, avoiding junk food, eating more vegetables or snacking less. .  A meal plan will be a great help to you when you're attempting to make changes to your eating pattern and style.  This will be a guide or blueprint for all your food choices.  A meal plan can be very detailed or just a few notes, but take some time and write out your ideas of what you are going to eat for breakfast, lunch, dinner, snacks and beverages for the coming week. Having a week or two of meals laid out in front of you can help you visually see if you're making the right changes to your diet.  You can look and see if you're meeting your goals, like including a vegetable at each meal or scheduling a balanced breakfast every morning. Use your meal plan to guide you throughout the week.  You can also use it to help you write up a grocery list to make sure you purchase everything you need at the store. One of the main components to "eating healthy" is having a balanced and varied diet.  Without these, it's difficult to make sure you're eating a nutritious diet.  A balanced diet means that you're eating the right amounts of the right types of foods for you.  For example, you don't want to eat mostly grains and forget about fruits and vegetables. Also, make sure that you have a varied diet as well.  That means eating a wide variety of foods from within each food group.  For example, don't only go for an apple every day.  Rotate through apples, oranges, berries or pineapple. A combination of both a balanced and varied diet will provide the basis for a nutritious diet that provides with you with all the recommended vitamins and minerals you need. One of the ways to make your meal balanced and nutritious is by filling up half your plate with a fruit or a vegetable.  Both fruits and vegetables are low-calorie and high in fiber, vitamins, minerals and antioxidants.  These foods are main sources of many essential nutrients. Include one to two servings of either fruit or vegetables at each meal and snack.  One serving of fruit is 1/2 cup or one small piece, and one serving of vegetables is 1 cup of chopped veggies (like carrots or broccoli) or 1 to 2 cups of leafy greens like kale.  If you can, try to choose the fruits and vegetables that are the most nutrient-dense.  These foods are incredibly high in nutrients compared to others and are typically darker and brighter in color.  For example, dark green vegetables like spinach or kale are much higher in vitamins (especially Vitamin A and K) when compared to iceberg lettuce, which is almost white. Lean protein is another essential component to your diet.  Protein provides the building blocks your body needs to function every day.  To meet your daily recommended needs, include a 3 – 4 oz serving of protein at each meal.  One serving is about the size of your palm or a deck of cards.  Leaner proteins are lower in calories and fat compared to proteins that are less lean and make an important part of a healthy diet.  Choose foods like:  poultry, eggs, lean pork, lean beef, seafood, tofu and legumes.  Limit fattier protein sources like sausage, bacon, deep-fried fish/chicken, processed meats and higher-fat beef and pork. Grain-based foods make up a large part of many diets.  Foods like breads, rices and pastas are delicious and can be a part of a healthy diet. Make most, if not all, of your grain choices 100% whole grain.  Whole grains are minimally processed and contain each part of the grain (the bran, endosperm and germ).  This makes whole grains higher in fiber, protein and other nutrients that are beneficial to your diet.  More refined grains like white bread or white rice are stripped of those vital nutrients.  These types of foods should be limited in your diet. Stick to 1/2 cup or 1 oz servings of whole grains.  Try foods like: 100% whole grain breads and pastas, brown rice, quinoa, oats, millet and barley. Outside of foods, drinking adequate fluids can also help you have a healthier diet.  Although water doesn't provide any nutrients, it's an essential part of your diet.  Water is important for a variety of functions in your body including regulating body temperature, maintaining acid/base balance, lubricating joints and managing your blood pressure.  Most health professionals recommend consuming anywhere from eight to 13 8-ounce glasses of water daily (1.9 to 3 liters).  This will differ for everyone based on gender, age and activity level. You should drink enough so that you do not feel thirsty at any point during the day.  Stick to clear, sugar-free and decaffeinated beverages.  Try: water, flavored water, unsweetened decaf coffee and tea. Limit sugary drinks and alcohol.  These contain excess calories and provide little to no worthwhile nutrition.  Keep alcohol at a max of one serving or less daily for women and two servings or less for men. Snacking can get a bad rap in terms of "healthy eating."  Many people associate snacking with foods like chips or candies; however, eating a healthy snack can help improve your overall diet.  Snacks are a great addition to your diet when you're feeling hungry and your next meal isn't for another few hours, to help you fuel up for a workout, or recover from an intense exercise session.  Snacks can lead to unhealthy weight gain if you eat when you're not hungry or out of boredom, or if you choose unhealthier foods.  Snacks, like your meals, should be well-balanced and contain a combination of lean protein, fruit, or vegetables. Limit processed foods, foods with added sugars or those that are higher in fat and calories.  Desserts, candies, cookies, pastries or chips should be limited.  You do not have to avoid these foods completely, but these treats should only be eaten in moderation. Examples of nutritious snacks include:  1/2 cup of yogurt with 1/2 cup of fruit; four whole grain crackers with 1 oz of low-fat cheese; a handful of nuts (raw walnuts, almonds, macadamia nuts); or an apple with a low-fat cheese stick. Many times people perceive healthy eating as "boring and flavorless."  Actually, the opposite is true, especially if you take the time to make foods you truly enjoy.  Don't misconceive healthy eating as only salads, plain steamed vegetables or baked lean proteins without any flavors.  Spending some time researching different ways to make healthy foods enjoyable will be to your benefit. If you're not truly enjoying the foods you're eating, you most likely won't continue with your healthy eating pattern long-term. Start by reviewing the recipes of some of your favorite foods or meals.  You can always add in extra veggies to baked dishes like baked pastas, meatballs, meatloaf and even cakes.  Use 100% whole grain flour when baking and swap the sugar for applesauce. For example, if you love mac and cheese, add some pureed butternut squash to the sauce and toss in some of your favorite vegetables with the noodles.  You could also try making homemade baked sweet potato fries instead of regular french fries.  Add shredded carrots or zucchini to cakes, cookies and muffins for an extra hit of nutrition.