Summarize the following:
It’s long been known that exercise helps combat the effects of anxiety and depression. To feel awesome from the inside out, start exercising regularly, preferably around 30 minutes a day. Do aerobic and weight-training exercises to keep an endurance and muscular balance. If your schedule is hectic and there isn't room for regular exercise, find little opportunities. Take the dog for a longer walk. Vigorously clean your house. Wash your car yourself. Take the stairs. These little things add up! While exercise is great for the body, the opposite is good too. Meditation – or simply taking a few minutes to be still and observe your surroundings – is great for the mind as well. And to top it off, it shows that those who meditate reap the positive effects of meditation even outside of the meditative state. If you take a moment to be relaxed, you’ll be relaxed all day.. Not into meditation? That's fine. Take a 15-minute chunk out of your day to just be reflective. Not your style? Reading books and even playing video games may help you relax, too. It won’t come as a surprise to you that the better you eat (fresh foods full of vitamins and nutrients), the better you’ll feel from the inside out. Even serious mental disorders are made better with health eating. When we put good foods into our bodies, the food puts a pep in our step; eating unhealthy can bring us down and make us lazy.  You need about 2 cups each of fruits and vegetables every day, depending on your gender, age, and activity level. Protein and fats are important, too! For protein, eat plenty of fish and chicken. As for fats, your body does need the healthy kind; the unsaturated fats found in nuts, fatty fish, and olive oil. In addition to eating healthy, you can eat to energize your body, making your mind and body more productive. The below foods are energizing in addition to being super healthy:  Yogurt Kale Broccoli Almonds Chia seeds Salmon and trout Turkey Asparagus Most people need between 7-9 hours of sleep to feel like they’re at the best. When your body isn’t in tiptop condition, it’s hard for your mind to get on board. To expect yourself to feel awesome, be sure your body is well-rested. It should be a good night's sleep, too. Turn off all your electronics well before bedtime, settle down your mind with a book or other light activity, turn down the heat, and snuggle up under the covers. The fewer disturbances you have, the better. Light increases your serotonin levels, the little happy-making hormone in your brain. It also gets your body vitamin D, which isn't found in food. What’s more, it just feels good. Whether that means taking your lunch to the park, walking the dog yourself every day, or taking a vacation to get away from it all, there's no wrong way to go about it. And if being outside isn't an option, certain lamps and light bulbs now are marketed as "artificial sunlight", fooling your body into thinking it's outside.

summary: Get moving. But take a minute to be still. Eat fresh and healthy. Energize your diet, too. Give your body enough sleep. Get outside.


Summarize the following:
It’s perfectly safe to cook salmon straight from the freezer without thawing it. However, fatty fish tend to be limp and soggy when they’re not slowly thawed. For flaky, crisp fish, thaw your frozen salmon slowly in the fridge for at least 12 hours. If dinner’s in an hour and your salmon is still frozen, your best option is to thaw it in hot water. Fill a container large enough to hold the salmon with hot water. Place the salmon in a zip seal plastic bag, then submerge it in the water.  The water should be steaming hot (not boiling), so just turn on the hot water on your kitchen faucet. Check it after 5 minutes. If it’s not soft and flexible, dump the container, refill it with fresh hot water, and thaw the fish for another 1 to 2 minutes. You shouldn’t thaw salmon at room temperature for a long period of time. A quick, 5 minute hot bath isn’t a food safety concern, but sitting on the countertop for a few hours is not safe. Set your oven early in the process so it has time to come to temperature. Then prep an oven-safe baking pan with cooking spray, or use a paper towel to lightly coat it with olive oil. After patting the fish with paper towels, season the salmon using your desired ingredients. Lightly seasoning the salmon with salt and pepper is simple and delicious. Other great seasoning options for salmon include lemon, minced garlic, and fresh or dried herbs, such as dill or thyme.  You could brush both sides with an even coat of oil, place the fish skin side down on the baking tray, then sprinkle salt and pepper over it. If you don’t have a basting brush, you can just use your hands or a spoon to spread the oil. For more complex flavors, try mixing 1/2 stick of melted butter, the juice of 2 lemons, 2 minced garlic cloves, and a tablespoon of dried dill. Brush the salmon with this mixture, then sprinkle it with pinches of salt and pepper. Before you put the salmon in the oven, measure its thickness. Bake it uncovered for the appropriate amount of time for its thickness. For instance, if a fillet is 1 1⁄2 inches (3.8 cm) thick, check it after 12 minutes. The best way to tell if something is finished cooking is to take its temperature. Insert a food thermometer into the thickest part of the fillet, and check for a temperature of 120 °F (49 °C) for wild salmon or 125 °F (52 °C) for farmed salmon. If you don’t have a thermometer, use a paring knife to check the color of the thickest part of the fillet. Bright pink is rare and an opaque, pale pink is medium. Medium-rare falls in the middle. Take the salmon out of the oven and let it sit uncovered for 3 minutes. Serve it over a fresh salad or with side dishes such as rice, roasted potatoes, or steamed or sauteed veggies. You can store leftover salmon in the fridge for up to 3 days.
summary: Thaw salmon in the refrigerator overnight for best results. Thaw salmon in hot water for 5 minutes if you’re in a rush. Preheat your oven to 450 °F (232 °C) and oil a shallow baking pan. Pat the fish dry and season it. Bake your salmon for 4 to 6 minutes per 1⁄2 inch (1.3 cm) of thickness. Use a thermometer or check the color for doneness. Rest the salmon for 3 minutes, then serve it immediately.