Q: If the act of showing up announced bothers you more than the person's company, say something. It can be as simple as, “It's nice to see you, but I'd appreciate a phone call next time” or, “I'm happy to get together with you, but I'd like to know earlier in the day if you plan to stop by.” If it's an enduring problem, make it very clear to the person you'd like some notice before they show up. For a more direct response, say, “I know you enjoy coming over here and I enjoy seeing you, but I dislike you dropping in. In the future, I'd like it if you called ahead of time to see if I am available.” If someone invites themselves to stay with you for an indefinite amount of time, beware. Ask for specific dates. If the person needs some time to get on their feet or wants to stay until they find their own place, set some firm limits on how long you are willing to host them. You don't want them to wear out their welcome, so make sure you can enjoy them while they are there and not begin to resent them.  If you know someone plans to come stay with you, you can say "Here's what we were thinking. You could come in on Monday, we can do XYZ activities, and then you can head out on Wednesday before we have to do (insert activity). How does that sound?" You setting up the timeline will prevent you from having to tell them no. Some say three days is the perfect limit for houseguests. Others extend their welcome to one week. Choose a limit that feels good to you that you know you can live with. If lots of friends invite themselves over or use your house as a place to crash, you might want to make some sweeping changes to what is and is not allowed. For example, if people want to use your home as a party center, make it clear that you are not okay with that and will not tolerate it. Make a policy that you are not open to host friends of friends. If people do stay at your place, say that you are not available to drive them or show them around town. Whatever policies you decide on, communicate them clearly to your friends. Say, “There have been lots of people over recently, and I find it really draining. I need to set some limits on what I can handle in terms of people coming over, including who comes over and what I'm willing to do.” Make consequences clear to someone who doesn't see how they are affecting you. For example, if someone is at your door and you have asked them to leave yet they refuse, know what you will do or say to enforce yourself. You can say, “I've asked you to leave, yet you are still here. You won't be welcome to come over if this continues to happen.” If the person is a nuisance, say, “If you do not leave within 5 minutes, I will call the police on you.”
A: Request some notice. Embrace time limits. Designate policies. Establish consequences.

Q: Cut 3" squares out of them to make 12 individual papers. Spray a light coat of non-stick cooking spray on one side of them. Divide it into 12 pieces and roll each piece into a ball. Make sure that the dough is thin in height, but keep the center area on the bulk side. Have the dough slightly cupped in your hand, as if you're carrying a baby bird. Add a few tablespoons of the filling in the center of the dough circle. Make "pie-like" edges on the dough, by pinching the edges with your forefinger and thumb of the other hand. Be sure to continue pinching the edges together and twist them at the same time.
A: Prepare the wax paper. Use your fist and punch the dough down. Create a flatten 6" circle out of the pieces in your palm. Add the filling on the dough. Fold over the edges to cover the dough. Add each filled wrapped dough on the greased side of the wax paper. Allow each manapua piece to rise for about 10 minutes.

Q: Exercise increases blood flow to your working muscles and having a shake with amino acids and carbohydrates may help you build muscle. Drink a whey-protein shake 30 – 60 minutes before your workout to boost the results of your weight lifting sessions.  Buy your shake mix at health food and nutrition retailers. Read product labels to find a shake mix that has a healthy blend of amino acids and carbohydrates. You could get, for example, a ratio of 6 grams protein to 35 grams carbohydrates. Eat a turkey sandwich with a slice of American cheese on whole wheat bread if you can’t stomach a shake. This alternative may have the same effect. Having five to six small meals every day filled with nutritious foods can maintain your health. It can also help build muscles, especially if you eat a healthy snack like a cup of cottage cheese after a workout. Incorporate different choices from each of the five food groups — fruits, vegetables, whole wheat, protein, and dairy — to ensure you are getting the proper nutrition to fuel your workouts and build muscle. Consider adding extras of the following foods to help you build muscle mass and gain healthy weight:  Beets Brown rice Oranges Cantaloupe Cottage cheese Quinoa Spinach Apples Sprouted whole grain bread Wheat germ Chickpeas Lentils Beans Flaxseed Protein helps to build muscles. Getting enough protein from whole, lean food sources helps increase your muscle mass. Choose lean meats such as chicken and dairy products like Greek yogurt to get more protein. Some other good sources of protein you might want to incorporate into your diet are:  Organic milk Eggs Cottage cheese Grass-fed lean beef  Nuts and nut butters  Rotisserie Chicken Bison Seafood such as scallops Fish such as tuna, salmon, and sardines Just as a healthy diet is important to help your body recover and build muscle, so is getting enough water to drink. It also improves your performance when you train. Aim to get 2 – 4 liters of water per day based on how active you are.  Remember that eating lots of nutritious fruits and vegetables will also increase your daily water intake. Make sure you are properly hydrated before a workout to optimize your performance. Keep a water bottle handy during workouts to ensure you’re replacing lost fluids. Every person needs sufficient rest to help him or her recover from the day’s activities. This is especially true if you’re training hard. Getting enough sleep every night helps your muscles recover and grow. In fact, not getting enough rest may sabotage all of your training and diet efforts to get a wider back. Get seven to nine hours of sleep each night. If you are tired or feel fatigued, allow yourself a 30 minute nap to relax and refresh.
A:
Drink a supplement shake. Eat five to six small healthy meals daily. Increase your protein intake. Hydrate your body. Get enough rest.