Article: Cleaning fruit is especially important when you plan on eating the peel. Scrub vigorously under hot, soap water with your fingers or a clean sponge. A microplane produces a very fine zest, perfect for baking and cooking. If you don't have this tool, use the smallest holes on an ordinary grater. Position it as follows:  Microplane or flat grater: Hold the handle closest to you, with the end set against the cutting board at a 45º angle. If the flat grater is unstable, grate over a bowl with the grater resting against the edge. Box grater: Place it flat over the cutting board, with the finest side facing the hand holding the lemon. Push down on the handle to prevent sliding. Grate just enough to get through the yellow skin, avoiding the bitter white pith underneath. Many graters can pierce through this layer in a single movement. Be gentle if you are not using a microplane. Graters will only grate in one direction. Microplanes can grate in either, but it's usually easier to push down, then lift the lemon back to the top. Once the white pith is exposed, rotate the lemon and zest the next strip of peel. Repeat until most of the peel is removed, or until you have enough zest for your recipe. There's no need to get every bit from the ends or from flecks of remaining yellow.
Question: What is a summary of what this article is about?
Rinse the lemon. Set your tool over a cutting board. Grate the yellow skin only. Rotate the lemon and repeat.
Article: Eating high-quality or nutrient-dense protein will benefit you more than consuming lower quality protein. For example, eating protein that's high in saturated fats will benefit you less than eating a lean protein that also has other nutrients. While emphasizing lean meats and other protein sources, don't think that you must give up meat. For example, even though red meat contains protein, it can also increase blood pressure and cholesterol. Instead, choose lean meats like turkey or beans. Beef and pork contain high levels of protein, but they should be eaten in moderation. Instead, eat more lean meats which include skinless chicken and turkey. You can also eat fish like tuna or salmon. The egg has the highest biological value of all proteins. The biological value provides a measurement of how efficient the body utilizes protein consumed in the diet. Eggs and other animal proteins are considered "complete" proteins, as they contain all of the essential amino acids.  2 eggs contain 13 grams of protein. Vegetarians need at least 3.5 ounces of protein a day (for a 2,000 calorie diet). You can easily get healthy protein from eggs and dairy products. If you're vegan, you can get protein from a variety of plant-based foods like:  Soy products (Eat 75 grams of tofu to get 21 grams of protein) Meat substitutes Legumes (Try 3/4 cup cooked lentils for 13 grams of protein) Nuts (Try 1/4 cup of almonds for 8 grams of protein) Seeds Whole grains (Eat 1/2 cup whole grain pasta for 4 grams of protein) While these may not have as much protein as other foods like meat or dairy, fruits and vegetables offer some protein and other important nutrients. Fruits and vegetables with the highest amount of protein include:  Potato with the skin (5 grams of protein) 1/2 cup of broccoli (2 grams of protein) Avocado (3 grams of protein) Banana (1 gram of protein) Dairy is a great way for vegetarians and non-vegetarians to get protein. Research suggests that protein from milk may be easier to digest than meat, soy, or wheat proteins. Consider including:  1 cup of milk (8 grams of protein) 1/2 cup of cottage cheese (15 grams of protein) 1.75 ounce of cheddar cheese (12 grams of protein) 3/4 cup of yogurt (8 grams of protein) Track the amount of protein in everything you eat during the day. The USDA's Agricultural Research Service has a searchable nutrition database on its website here: http://ndb.nal.usda.gov/ndb/foods This makes it easy to track how many grams of protein you eat. For example, protein intake from a simple breakfast like oatmeal with blueberries, milk, and yogurt would break down like this: 1 cup of oats (10.65 g of protein), 1/2 cup blueberries (0 protein), 1 cup of low-fat milk (4.26 g protein), and 1/2 cup of plain Greek yogurt (10.19 g protein) = 25.1 grams of protein. Once you've tracked all of your protein for the day, determine if you ate enough protein. For example, if you're a 120 pound person, you should be eating a minimum of 43.2 grams of protein a day, according to the USDA. If you find that you only ate 40 grams, try to include more protein in your diet. Remember that there are special circumstances in which you might need more protein in your diet. For example, if you're 120 pounds, but are nursing,  you should be eating a minimum of 71 grams of protein a day.
Question: What is a summary of what this article is about?
Distinguish between nutrient-dense protein and lower quality protein. Include proteins from meat and fish. Include vegetarian proteins. Eat plenty of fruits and vegetables. Eat dairy proteins. Track the protein in your diet. Calculate your daily protein intake.
Article: Studies show that brushing can prevent gingivitis. Effective brushing should not only reach in between teeth to remove plaque, but also massage the gums to stimulate micro-circulation in that area. The best technique for brushing your teeth is the modified Bass Method. Orient your brush in such a way that its head is tilted at a 45-degree angle towards the gum line. This allows the bristles to clean 1 mm below the gum line. Use small, vibratory, circular strokes to remove plaque. After about 20 strokes, do a sweeping motion towards the biting surface of your teeth. For the biting surfaces, do a back and forth brushing stroke. Repeat these steps for all of your teeth. Flossing helps to remove plaque along the margins of your gums. This saves the gums from getting irritated by bacteria present in plaque. Floss first, since flossing brings the plaque stuck between the teeth out, and then you brush it away.  Get an elbow length piece of dental floss and wrap each end around your middle fingers. Leave at least an inch of floss between your fingers to work with. With the help of your index finger, gently slide the floss in between your teeth, starting at the back. Allow the floss to hug the surface of your tooth and gently slide down to the gum line. Then, drag the floss against the surface of your tooth. Do not force the floss in between your teeth as this could damage your gums and cause bleeding. Repeat the same steps between all of your teeth. Dissolve 9 teaspoons of salt in three cups of warm water. Rinse for 30 seconds, then spit out. Do this twice a day. Rinsing with salt water is an effective way to reduce the bacteria in your mouth. The bacteria present in plaque causes irritation of your gums. Salt rinses create a diffusion gradient inside the mouth. This means that it causes the bacteria to become dehydrated and die. Those that smoke are more likely to get gum disease, as smoking is very hard on the gums and bone, causing bone loss, which subsequently is more difficult to keep clean. The habit can give you a variety of gum problems, including sensitive gums, bleeding gums, or painful sores on the gums.
Question: What is a summary of what this article is about?
Brush your teeth at least twice a day. Floss before brushing. Use saline rinses. Quit smoking.