Waist circumference is a measure that indicates your risk for obesity, metabolic syndrome and other chronic health conditions.  High waist circumference numbers may indicate an increased amount of visceral fat present.  To minimize risk, women's waist circumference should be 40" or less and men's waist circumference should be 35" or less.  To accurately measure your waist circumference, place a non-elastic tape measure around your waist — right above your hip bones.  Measure as you breathe out, not as you inhale. Although your main target goal is to reduce the amount of visceral fat, you will need to monitor the changes in your weight over time.  Weight loss while modifying your diet and incorporating exercise can indicate your levels of visceral fat are decreasing.  Weigh yourself about one to two times weekly, and always at the same time (and nude, if possible) for the most accurate reflection of your progress over time. Safe weight loss (even when aiming to reduce visceral fat levels) is about one to two pounds weekly.  Any more weight loss can result in nutrient deficiencies or may not be sustainable long-term.

Summary: Measure your waist circumference. Weigh yourself weekly.


Chill 2 shots of espresso or 1/3 cup (80 ml) of strong coffee until it's cold. Pour this into a blender and add 1 cup (217 g) of ice cubes. Put the lid on the blender and pulse the mixture until the ice is crushed. If you're short on time, you can even mix together instant coffee with very cold water. You'll need 1/3 cup (80 ml) of liquid. Take the lid off and pour in ⅓ cup (80 ml) of milk, 1 tablespoon (8.3 g) of granulated sugar, and 2 tablespoons (30 ml) of chocolate syrup. You can use any type of milk, but keep in mind that higher-fat milks will make the frappuccino creamier. You also use chocolate milk for a really sweet drink. Put the lid back on the blender and blend the frappuccino for 30 seconds. The mixture should become smooth and icy. Pour it into your serving glass and top the frappuccino with extra chocolate syrup and whipped cream. You can also garnish the drink with extra chocolate flakes, chips, or cocoa powder.

Summary: Blend the espresso or coffee with ice. Add the rest of the frappuccino ingredients. Blend and serve the classic mocha frappuccino.


If you started with a clear bulb, you don't need to clean it out. If you used a bulb coated with white kaolin powder, however, you'll want to clean this powder out before using the bulb for anything. Kaolin is considered a safe substance, but you should still avoid ingesting it or getting it in your eyes. Keep your goggles and gloves on. Stuff enough paper towel into the bulb to fill most of it, leaving a long enough "tail" sticking out from the bottom for you to grab. Watch out for any sharp edges or sharp bits of broken glass. Using the tail of the paper towel, twist it around the interior of the bulb, wiping away the powder in the process. Dry paper towel will usually work well enough, but if you have difficulty cleaning the bulb with dry paper towels, consider moistening the towel slightly and trying again. If some of the kaolin will not come out, fill the bulb one-quarter to half full with salt. You'll use the abrasiveness of the salt to help scrub the corners and angles of the bulb. Carefully cover the bottom of the bulb and give the entire thing a good shake. The salt should scrub away most of the remaining traces of kaolin.  Place your gloved thumb over the bottom of the bulb to prevent salt from flying everywhere. You could also hold a paper towel over the bottom to accomplish the same goal. Dump out the salt when done. Dispose of this salt; do not reuse it. If there is any salt or kaolin inside the bulb, use your paper towels to clean it out.  The material inside the bulb should be loose enough at this point for the paper towel to catch. Once you are finished with this step, the bulb is completely open, clean, and ready to use for whatever project you have in mind.

Summary: Determine if this is necessary. Insert paper towels into the bulb. Scrub away any powder. Fill the bulb with salt. Shake the bulb. Switch back to the paper towels.


Taking a screenshot of a Snapchat is the same as taking a screenshot of any other app, but you'll need to be able to do it quickly. Taking a screenshot will send a notification to the other person, so make sure you're OK with them knowing you're taking the screenshot. The method for taking screenshots varies depending on your phone:   iPhone - Press and hold the Power and Home buttons.  Android - Not every phone can take screenshots, but most newer ones can. Below are instructions for a few of the most popular Android models.  Samsung Galaxy S Series - Press and hold the Power and Home buttons. Nexus Series, HTC One - Press and hold the Power and Volume Down buttons. Remember, the other person will be notified that you are taking a screenshot. Press and hold the Snapchat to open it. You will see a timer in the upper-right corner denoting how long it will last. Keep pressing your finger on the Snapchat to keep it active. If you have to, do this with your other hand while you continue holding the Snapchat with your finger. As soon as the screenshot is captured, the other user will be notified. The screenshot will be saved to your phone's gallery.
Summary: Learn how to take screenshots of your phone. Open the Snapchat that you want to capture. Press your screenshot buttons.