Some areas of the world are naturally easier to get exposure to sunlight (those areas that are geographically near the equator), as opposed to northern latitudes.  The optimum time to get sun exposure to produce vitamin D is between 10am – 3pm, as these tend to be the hours of peak sunlight. Five to thirty minutes of sun exposure a couple of times per week should be sufficient to meet most people's vitamin D requirements. Note that people with naturally darker skin require more sunlight to synthesize the same amount of vitamin D in the skin. This is because people with darker skin have more UV protection from the increased amount of melatonin in their skin. Also, people of older age need more sunlight to synthesize vitamin D, as the skin's ability to make vitamin D from sunlight decreases with age. Note that you are not absorbing vitamin D from the sun; rather, sunlight is what causes your body to produce vitamin D. Although we are culturally and socially trained to wear long clothing and sunscreen to protect ourselves from the sun's rays, if you are wanting to produce vitamin D (and particularly if you live in a northern climate or it is a less sunny time of the year, such as the winter), you will want to expose more skin in order to maximize your vitamin D production. While sunlight is one of the best ways to increase your vitamin D, once you have gotten your dose of sunlight, you must continue to exercise caution in the sun, even if it is cloudy or overcast. This means wearing sunscreen and covering your skin. The sun's rays, in addition to being a source of vitamin D, can be cancer-causing if you have too much exposure, particularly at times of the day with peak sunlight.  Experts suggest that five to 30 minutes of sun exposure, without sunscreen at least twice a week should provide adequate vitamin D exposure. As long as your face, arms, legs, and/or back are exposed, you will be able to reap the positive benefit of the sun's rays. Vitamin D is fat-soluble, so it is stored in the liver and fat, You don't have to get sun exposure every day to have enough Vitamin D Do not use tanning beds as a source of vitamin D. Although they do indeed provide vitamin D, physicians say that the risks outweigh the benefits. It is better to opt for a combination of natural sunlight or a supplement instead.

Summary: Make an effort to get sun exposure, particularly if you live in certain climates. Expose your skin if you are wanting to maximize vitamin D production. Ensure that you are getting sun exposure in a safe way.


You can find these online and in beauty supply stores; some clothing stores may also sell them in the accessories department. The headband needs to be about 2 to 3 inches (5.1 to 7.6 cm) thick. Cut a 4 to 6-inch (10 to 15-cm) wide strip of white jersey fabric; it needs to be long enough to wrap around your head. Fold it in half lengthwise and sew it along the long edge. Turn it inside-out, then sew the narrow ends together to make a headband. Alternatively, cut a 2 to 3-inch (5.1 to 6-cm) strip out of white poster paper, then staple it into a headband that's big enough to fit over your head. Slide the headband over your head so that it hangs around your neck. Pull your hair over the headband so that it is against the back of your neck. Pull the headband back over your head. The sides should be covering the tips of your ears, and the front should be at your hairline. Some orders expose the hairline by 1⁄2 to 1 inch (1.3 to 2.5 cm) while other orders cover the hairline. A black pillowcase would work especially well here. It would be even better if you could cut open the bottom, but it's okay if you can't.  If your nun dress is a different color, then you should match the habit to the that color instead. Alternatively, you can use a plain T-shirt, a slip, or even a pencil skirt.  If you made your own dress, cut a piece of fabric wide enough to wrap around your head and long enough to reach down to your shoulder blades. Hold the habit against your forehead and drape it over the back of your head. Take a look in the mirror. If your hair is sticking out from under the bottom of the habit, put it into a ponytail or braid. Simply pull the habit over your head like a headband. Keep the front edge about 1 inch (2.5 cm) behind the front edge of the white headband. Make sure that your hair is inside the habit.  If you are using a pillowcase, gather the rest of the fabric at your nape and secure it with a safety pin. If you are using a T-shirt, be sure to tuck the sleeves into the shirt so that they don't stick out. If you are using plain fabric, drape the fabric over the top of your head, then pull the 2 front corners under your hair, right at the nape. Secure them with a safety pin. This may not be necessary if you used a skirt or a T-shirt, but you will need to use them for pillowcases and fabric. Pull the fabric so that it is taut against the top and sides of your head, then secure it at your nape with bobby pins. You may need additional bobby pins on the sides.

Summary: Get a white, fabric headband. Make your own headband if you can't buy one. Slip the headband over your head. Find plain black fabric for the habit. Pin up your hair if it is too long. Pull the habit over your head, 1 inch (2.5 cm) behind the white headband. Use bobby pins to secure the habit, of needed.


Another option is to include 3 of the large squares in a row or column in your analysis. Pick 1 number, and see if you can place it across all 3 squares. For instance, take the number "6." See which rows and columns already have 6s, and use that to scan across to the 3 large squares you're looking at. Based on that information and what you have in the squares, try to place as many of the 6s as you can. As puzzles get more difficult, you'll find that just using the above techniques won't always solve the puzzle. In those cases, you need to start filling in what numbers could possibly go in each square. When you get a possibility, place it in the corner of a small square in pencil. You may have as many as 3 or 4 numbers penciled in as you try to solve the puzzle. As you work, you may notice certain squares only have 1 number, and you may be able to fill in that number permanently. As you fill in numbers, go back over the puzzle to figure out spaces you had to leave blank before. Once you've filled in new numbers, you may be able to figure out those spaces. As you recheck the blank spaces, go through the techniques again to help fill in numbers.

Summary: Look at a set of 3 large squares. Pencil in numbers. Recheck often.


If the residue goes all the way to the top of the pot, fill the water to about an inch below the top. Stainless steel fondue pots are usually stovetop safe, but check the safety directions before putting it on the stove. Some stainless steel pots have glass or ceramic inserts that cannot be heated on a stove. You’ll be pouring the water back into your fondue pot, so make sure the separate pot isn’t too big and that you can easily pour from it. The amount of time this takes will depend on the amount of water, the thickness of your pot, and how high you turn up your stove. Keep an eye on your water to make sure it doesn’t boil over. Use an oven mitt or pot holder to protect your hands from the hot metal. Pour slowly so you don’t splash yourself with the scalding water.
Summary: Fill the fondue pot with water to the level of the residue. Place the pot on the stove if it’s stovetop-safe. Pour the water into a separate pot or kettle if it’s not stovetop-safe. Heat the water until it starts boiling and remove it from the stove. Pour the hot water into the fondue pot if you heated it separately.