Article: You will need every food group to maintain optimal health while swimming and this includes fats and oils. Meals should contain fruit, vegetable, protein and grain. The meals need to be filling without causing you to be overfull. Since you are swimming regularly, your metabolism will increase. This increase in metabolism is for the whole day, not just during and after the workout. It is because of this that eating breakfast is very important. You will need the calories to maintain weight and make it through the day without feeling sluggish or “foggy.” Include a protein, fruit or vegetable, grain and dairy in breakfast. It should be somewhere between 400 and 800 calories. In order to hit calorie amount needed and maintain a healthy diet, snacks are vital. Without the snacks your body may become overtired because of lack of fuel.  The snack can be a protein, fruit or vegetable and should include a grain. The grain, fruit and vegetable helps reload the carbohydrates you have burned and protein will sustain energy. Go light on high fiber snacks. Fiber will cause bloating if consumed to excess and will interrupt a workout. It is best to start light on fiber and see what works best for you. If you don’t notice issues, then you can increase the amount of fiber. Fiber will be found mainly in whole fruits and vegetables. An after-workout snack should be eaten within an hour and should consist of protein and carbohydrates to help muscles rebuild. You will need 2 to 7 oz. of protein a day while swimming, the more calories you are consuming, the more protein you will need.
Question: What is a summary of what this article is about?
Choose a variety of foods. Do not skip breakfast. Eat snacks.

Problem: Article: . Once you have sorted out the necessary certification and licensing, you will need to determine your business name. Your business name will act as branding, as it will be printed on your business cards and it will be clearly stated on your website and your social media accounts. Come up with at least two to three options for business names in the event one name is already taken by an existing business.  You may want to use your given name as your business name, given it is an uncommon or unique name. It’s likely the name “Massage by Carol Lumbort” will not be taken if you live in a small town or area, but a name like “Massage by Carol” could already be taken. Try to choose a business name that is unique to you but also easy to remember and read. You may decide to focus on a theme or idea that relates to massage therapy, such as “relaxation” “calming” “rehabilitation” or “releasing”. To avoid overlapping with an existing business name, you may want to then personalize this theme so it is singular to you. For example, “Relaxation with Carol Lumbort” or “Lumbort’s Calming Massage”. You can confirm if your business name idea has already been trademarked by searching the United States Patent and Trademark Office database through their website: http://www.uspto.gov/. You can also do a google search of your name ideas to determine if it has already been taken by a massage therapist in your area or by another business. Many massage therapists work from their home and do home visits when servicing their clients. However, you may decide that you want to establish a separate office space where you can serve clients on site.  Working from home means you will have less start up costs and very little overhead costs, as the majority of the profit will be going to you, not your rent or building maintenance. However, you will need to do many jobs at once, from booking clients to stocking supplies to bringing your massage therapy supplies to and from your clients’ homes. You will likely need to also establish a home office in a spare room to keep your business documents organized. Renting or leasing a space will require more overhead costs and start-up costs. However, it would also allow you to service more clients at once and possibly turn a larger profit than just working on your own. You may decide to take on a business partner so you can combine your client list or hire other therapists to work in the location. Your business plan should have enough capital or start-up funds to cover several major expenses:  Occupancy expenses: If you are renting or leasing a space, you will need to budget for your monthly rent and building maintenance costs. You will also need to consider other bills like a phone line, an internet connection, electricity, and heating. If you are using a home office, you may still need to budget for a separate phone line for your business. Operating expenses: These are expenses that are required during the day to day operation of your business. You may have operating expenses in the form of a web designer or graphic designer you hire for marketing, an accountant to file your taxes, or a massage therapist professional on contract to help you with your new practice. You may also have operating expenses in the form of materials, such as a ledger for your finances and massage therapy materials like lotions, creams, towels, blankets, and other massage supplies. You should list every possible operations item you can think of, even if it does not come into play later, to ensure you can cover everything in your budget. One-time expenses: These are considered “capital” expenses, which you only buy once as an investment in your business. If you have an office space, this may be furniture for the reception area and the massage room, or a computer for booking clients. If you work from home, you may decide to invest in electronic equipment that you will use primarily for your business. You will also need to invest in massage chairs for your office space or a portable massage chair you carry with you to your clients’ homes. Marketing expenses: This could be the web designer fee for your business website, the graphic designer fee for designing your brochures and business cards, or other advertising that you invest in to generate business. Marketing is an essential tool for building your clientele and staying profitable as a small business. , if necessary. Once you have drawn up your business plan and considered all of your expenses, you should have a good sense of the start-up capital you require to get your business off the ground. You may then use this as a baseline against your own funds, the funds of an investor, or to apply for a small business loan from your bank.  Many banks will require a business plan and other financial documents to consider you for a business loan. If you do not qualify for a business loan from your bank, you may want to apply at other banks. You may also want to consider talking to investors who may be interested in investing in your business. Use your business plan to convince them that your business is viable and a worthwhile investment for them.
Summary: Choose your business name Decide if you are going to work from home or from an office. Outline your start-up expenses. Apply for a business loan

The museum is spread out over 8 floors. Here you can learn about the castle’s unique and interesting history. Look at original armor, weaponry, and art dating back as far as the 16th century.  The admission fee to the museum is 600 yen for adults, which is roughly $6 USD. For visitors under the age of 15, admission is free. There are public elevators in the museum that go up to fifth floor. For people with disabilities or difficulty walking, take a separate elevator up to the eighth floor viewing deck. Ask a staff member for more information. You can get audio guides in English, Japanese, Chinese, and Korean. These audio guides will share the history and facts about the artifacts in the museum. Remember to return it to the desk when you leave. A series of 5 minute videos share the story of the castle from its beginning. Subtitles are provided in English, Japanese, and Korean. These videos are free to watch.  You can skip this part if you would like. Get a taste of the samurai life by trying on the helmet, surcoat, and kimono of a samurai. Make sure to snap a picture of this unique experience. This photo-op costs 500 yen, which is roughly $5 USD. There are 2 shops located in the castle. Get all of your gifts and memorabilia here, including books, postcards, shirts, fans, and candy. Go up to the eighth floor to find the viewing deck. The views of Osaka are impressive from here. Make sure to take a photograph while you are there!
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One-sentence summary --
Visit the main tower of the castle to access the museum. Pick up a free audio guide on the first floor of the museum. Watch a historical video on the first floor. Try on samurai armor for a unique photo. Buy souvenirs from the first and eighth floor of the museum. Look out over the city of Osaka from the viewing deck.