Sit in a straight-backed chair, and hold your spine erect. This is the correct starting position for a breathing exercise called the Bellows technique, a combination of deep breathing and rapid breathing. Since it is meant to help you get energized, so it's better to do it sitting than lying down. Inhale slowly and fully, then exhale slowly and fully. Repeat at least four times, so that you're completely relaxed. Keep your mouth closed and breath in and out of your nose as fast as you can, taking quick but deep breaths. The breaths should still be diaphragm breaths, but you want to breathe in and out as fast as you can.  It might help to put your hand on your stomach to make sure it's rising and falling as you breathe. It can be easy to do the bellows exercise without engaging your diaphragm as much as you should. Keep your head, neck, and shoulders still as your belly moves in and out. After a short break, use the exact same technique to take 20 breaths. Breathe in and out through your nose, making sure you're taking breaths from your diaphragm. This is the last set of breaths. Breathe in and out through your nose, making sure you're taking breaths from your diaphragm. You should feel fully energized and ready to perform at a high level for the rest of the day. Since the bellows technique is so energizing, it's best not to do it before going to bed at night.  If you feel lightheaded or dizzy during the process of trying this technique, stop immediately. If you want to try again later, do fewer breaths and work your way up to a complete round of bellows. Pregnant women, people with panic disorder, and people who experience seizures should not perform this exercise.

Summary: Sit in an upright position. Start by taking several deep, full breaths. Breath in and out of your nose quickly for 15 seconds. Do another round of 20 breaths. Do a third round of 30 breaths. Rest for a moment and move on with your day.


Explain you will not take responsibility for something they did. Ask them to accept the blame for their own actions and encourage them to solve their own problems. Say, “It’s not my fault you forgot your lunch this morning. I’m sorry you were hungry, but you need to accept responsibility for your own actions.” They are likely focused on their own feelings and may not even realize they’re hurting you. Telling them might help them understand that you’re the victim, not them. Although it likely won’t solve all of your problems, it can help. You might say, “When you say I don’t care about your feelings, it makes me feel really hurt. I do care about you, but sometimes I can’t do everything you want.” If you’re defensive, they may immediately become defensive, as well. This will make it harder to resolve the issue. Here are some ways to stay non-defensive:  Don’t immediately deny their complaints or criticisms. Take turns speaking. Don’t make accusations against them. Avoid pointing out their bad behavior to justify yours. This keeps the focus on how you’re feeling, rather than blaming them. It reduces the risk of them becoming defensive and shutting down. You could say, “I feel like you are trying to make me feel bad right now, but I haven’t done anything.” This can get them on your side. It helps them see you as an ally, not an enemy. Also, it shows them that you aren’t attacking them.  Say, “I feel like we’ve been having trouble communicating. I really want us to have a great relationship. Do you think we can work together to make things better?” Point out how you’re feeling in the moment. Most people don’t like to be called out on emotional blackmail and may stop immediately if you recognize it happening.

Summary: Call them out when they blame you for things you didn’t do. Talk to them about how their behavior makes you feel. Speak to them in a non-defensive way. Use “I” statements when pointing out their behavior. Ask them to help you solve the problem.


First, add five tablespoons of all-purpose bleached flour. You can also include other types of flour – almond flour, buckwheat flour, whole-wheat flour, etc. Mix these other flour types in with the all-purpose flour, if you like, but be aware that every type of flour has its own moisture content and baking properties. Changing the flour may alter the recipe. Use chemically-treated "bleached" flour, if possible. Bleached flour contains less protein than unbleached flour, and it is better for quick breads. The baking powder will make the bread "rise" by increasing its volume. Don't add too much, or else the dough may rise out of control! The vanilla is optional: it won't impact the baking process and it can give the bread a pleasantly sweet taste. Break an egg and stir it thoroughly into the mixture. The egg size does not matter, although a larger egg will make a somewhat moister bread. Be careful not to leave any eggshell shards in the dough. You can use any milk that you prefer: cow milk, almond milk, rice milk, coconut milk, hemp milk. A thicker milk will make for a slightly richer bread. The main function of the milk, however, is to moisten the dough so that the flour sticks together. Again, this functions to moisten the dough so that the flour sticks. If you don't use water, your bread will be much too dry. Mix the water into the bowl with everything else. You can use olive oil, vegetable oil, canola oil, coconut oil – anything that you prefer to bake with. The main function of the oil is to thicken the dough and moisten the bread, so you may find that taste is the biggest difference between oils.

Summary: Combine the ingredients in a large mixing bowl. Mix in a teaspoon each of baking powder and vanilla. Add one egg. Add 2-3 tablespoons of milk. Add 2 tablespoons of water. Add 2-3 tablespoons of oil.


It'll have an orange rind with orange spikes. Squeeze it slightly to make sure it has some give and isn't rock hard and green. If you can't find a fully ripened fruit at the store, wait for it to turn orange before eating it. While you won't be eating the outside, it's always a good idea to rinse fruit you're planning on cutting, to avoid any pesticides or other chemicals on the outside when you cut into it with a knife. Set one half aside. This is the best way of cutting the fruit for eating it by itself. If you want to scoop the seeds out for use in a recipe or fruit salad, it can be easier to scoop if you cut it lengthwise. It's up to you.
Summary: Choose a kiwano that is fully ripened. Give it a rinse. Cut the fruit in half short-ways, across the equator.