Food with whole grains contains a significant amount of vitamin E. This can be turkey, roast beef, ham or pastrami. Ask for whole grain bread as opposed to white or sourdough bread. You can also eat a sandwich with all of these meats included, to give you a solid amount of vitamin E for lunch. Use eggs, black beans and nuts, along with broccoli, to give your body adequate amounts of vitamin E. These oils include safflower oil, wheat germ oil and sunflower oil, among many others. Vegetable oils have a solid amount of vitamin E in them. Check the labels to make sure the brands you use are low in saturated fats, trans fats and cholesterol. Replace high fat candy bars and junk foods with unsalted nuts. Nuts like almonds and filberts contain the highest amount of vitamin E out of all of the nuts.

Summary: Eat a bowl of whole grain cereal or fortified cereal for breakfast. Consume fish, poultry or any other lean meats for lunch. Prepare a nice salad for dinner. Use vegetable oils to bake, broil and fry foods. Snack on nuts.


You can remove an ingrown hair by inserting a sterile needle into the pimple and using sterilized tweezers to catch the hair and pull it out; however, inserting a needle into your skin can lead to infection if the needle is not sterile, so it is best to check with your doctor first before trying this method.  It is best to try to clear up the ingrown hair by keeping it clean before you try using a needle to remove it. If the ingrown hair is on your face, you risk scarring and disfigurement. If you aren't comfortable doing this yourself, you can ask your doctor to remove the ingrown hair for you. Dead skin cells can build up over an ingrown pimple and cause the skin to look thicker and darker. Retinoids can get rid of dead skin cells, which may make ingrown pimples go away faster.  Retinoids are available by prescription only, so ask your doctor if you are interested in trying them. Ingrown pimples can become red and inflamed, which may make them more noticeable. Using a steroid cream will not get rid of ingrown pimples, but a steroid cream can reduce redness and swelling. As a result, your ingrown pimples may blend in with the rest of your skin a little better. Because ingrown pimples are prone to infection, antibiotic ointments may help to control infections. If you develop a severe infection from an ingrown pimple, then your doctor may prescribe an oral antibiotic. Make sure that you follow your doctor’s instructions for using antibiotic creams and pills. Most ingrown hairs will go away on their own and your doctor may advise you to just leave it alone. If the ingrown pimple bothers you, then you can cover it with a loose band-aid until it heals. While you are waiting for the ingrown pimple to get better, do not tweeze, wax, or shave the area, as this can cause further irritation.

Summary: Ask your doctor about removing an ingrown hair with a sterile needle and tweezers. See your doctor about retinoids. Ask your doctor about using a steroid cream to reduce inflammation. Talk to your doctor about an antibiotic ointment. Try to be patient.


Warming up before a race helps you give your best performance and prevents injury. Jog for about 10 minutes to warm up your muscles, then do some light stretches. As part of your warm up, do some dynamic stretches, such as high knees, butt kicks, squats, reverse lunges, and alternating side lunges. It’s tempting to sprint out of the starting line so you can secure the lead, but that’s a mistake. Running too fast at the beginning of the race will tire you out sooner, leaving you little energy to finish the race. Instead, pace yourself so you are able to finish the race at a faster pace than the other runners. Don’t let other runners psych you out if they choose to start off fast. Remember, they’re going to burn through all of their energy before the end of the race, so you can always pass them later. At the beginning of the race, you’ll need to manage your energy levels so that you don’t run too fast, which may tire you out too soon. As you progress through the race, you can increase your pace occasionally to pass other runners. However, save your sprint for the end of the race. It’s natural to want to run faster to finish first, but tightening your shoulders and face won't accomplish this goal. In fact, clenching these muscles costs you energy that you could be using for a strong finish. Instead, keep your face and shoulders neutral and relaxed. Check in with yourself when you reach race landmarks and release any tension you're holding in your face or shoulders. Sticking close to your teammates can keep you motivated during the race, so try to run as a pack for most of the race. However, don’t slow down your pace if you’re much faster than your teammates.  Practice sticking together when you go on practice runs. When in doubt, ask your coach for advice about where you should be running in the pack.

Summary: Warm up about 30 minutes before the race with a light jog and stretching. Start the race at a steady, moderate pace. Keep a quick, even pace rather than alternating between a sprint and a jog. Relax your shoulder and face muscles so you don’t waste energy. Run with your teammates for encouragement.


Pour 2 gallons (3.78 l) of warm water in a 5-gallon (18.92 l) bucket. Add 2 cups (400 g) of powdered oxygen bleach and mix the solution together using the sponge or brush that you'll be using to scrub down your deck. Continue to mix the solution until the components are well incorporated.  Remember to wear water-proof gloves, boots, and possibly rain pants when working with bleach. Mix the solution outside or in a well-ventilated area. If you don't have a deck brush, you can use a large porous sponge to scrub down the surface of your deck instead. Liberally saturate the surface of the deck with the solution, then start scrubbing the deck until the solution starts to lather.  Synthetic deck brushes can be purchased at most hardware stores and are designed specifically to wash a deck. Be careful when walking on your deck because the bleach solution will make it slippery. Letting the suds sit on the deck will allow the oxygen bleach to absorb the dirt and algae on your deck. It's important that you don't let the solution thoroughly dry on the deck, or it can leave a film on the surface. Use the hose to do a final rinse down of your deck. If you don't have a hose, you can get buckets of water from an indoor faucet and use that to rinse down the deck. Make sure that all of the bleach solution is rinsed away before letting your deck air dry.
Summary: Mix warm water and powdered oxygen bleach into a bucket. Scrub down your deck with a synthetic brush or sponge. Let the suds sit on the deck for 5 minutes. Rinse down your deck.