Article: Protein is an essential nutrient, especially in terms of weight loss.  Eating lean protein at each meal has been shown to aid in weight loss and can help you lose more weight in the long-term.  Eat an appropriate portion size of protein at each meal.  Aim to include about 3-4 oz of lean protein at each meal.  This is approximately about the size of a deck of cards or a checkbook. Include a variety of lean protein at each meal and throughout the day.  Lean protein options include:  poultry, eggs, lean red meat, pork, seafood, and low-fat dairy. Vegetarian protein sources are also considered lean.  These include:  beans, lentils, nuts, tofu, and tempeh. Fruits and vegetables should make up a fairly large portion of your diet.  These foods are low calorie and full of fiber, vitamins, minerals and antioxidants.  For a well-balanced diet, try to include a fruit or vegetable at each meal and snack. One serving of vegetables is about 1 cup or 2 cups of leafy green vegetables.  One serving of fruit is 1 small whole fruit, 1 cup of sliced fruit, or 1/2 cup dried fruit. Whole grain foods provide your diet with an essential source of fiber and some vitamin and minerals.  They are minimally processed and contain the bran, germ and endosperm of the grain.  1 serving of whole grains is 1 oz or 1/2 cup of grains like rice or pasta.  Using a food scale is another accurate way of measuring pasta or other grains. Examples of whole grain foods include:  quinoa, brown rice, 100% whole wheat bread, millet, barely, oats, or 100% whole wheat pasta. An occasional snack can help make weight loss easier.  This is especially true if a snack will help prevent you from overeating at a meal.  Take caution when deciding to snack.  A snack can be a great tool to get you through an extended period of time between meals (more than four or five hours) or as pre/post workout fuel.    Keep snacks to about 100-200 calories.  Also, try to include lean protein, fruits or vegetables, or whole grains.  The combination of protein and fiber may help keep you satisfied longer.    Healthy snacks can include:  low-fat cheese and an apple, low-calorie protein bar, or a greek yogurt and fruit. Aim to get an adequate amount of fluids daily.  It's generally recommended to consume around eight glasses or 64 oz daily.  Although the amount is different for everyone, adequate hydration can also aid in weight loss.  Keep a water bottle close by and monitor how much you're drinking each day. Also, drinking right before a meal can calm your hunger and decrease your overall intake at your meal. When you're trying to lose weight, it's important to moderate how much you indulge in your favorite foods.  Many indulgent foods or comfort foods are higher in calories and fat and can slow down or prevent weight loss.  Save indulgent foods like sweets or higher fat foods for a special occasion.  Or, try consuming them in moderation — like once or twice a month. If you're planning on indulging, consume a small portion to keep the calories in control. Drinking alcohol on a regular basis can prevent or slow down your weight loss.  Alcohol can be very high in calories and sugar (especially in mixed drinks).  Limit or avoid alcohol.  Women should limit alcohol to a maximum of 1 glass daily and men should limit alcohol to a maximum of 2 glasses daily.  Like indulgent treats, if you enjoy drinking alcohol, try to consume it in moderation.  For example, a glass of wine once or twice a week.
Question: What is a summary of what this article is about?
Eat lean protein at each meal. Make half of your meals a fruit or vegetable. Eat only 100% whole grains. Snack healthy. Drink water. Avoid indulgent foods. Avoid alcohol.
Article: Boiling water with a microwave is remarkably easy. To start, pour the water into a container made of the microwave-safe materials listed above. Make sure the container is not sealed shut. A buildup of hot steam can cause a harmful explosion. Next, put a non-metallic object such as a wooden spoon, a chopstick, or a popsicle stick in the water. This prevents a dangerous problem called "super-heating" by giving the water something to form bubbles on.  Super-heating occurs when water in the microwave heats water past its boiling point and the water is unable to form bubbles because there are no nucleation sites (essentially rough spots for the bubbles to form on). As soon as the water is disturbed or a nucleation site is introduced, the built-up superheated water forms steam very quickly, causing a small explosion of boiling water.  If you don't have any non-metallic objects to put in your water, use a container that has a scratch or chip on the interior surface. This will act as a nucleation site to help the water bubble.
Question: What is a summary of what this article is about?
Pour the water into a microwave-safe cup or bowl. Place a clean, microwave-safe object in the water.
Article: Decide on one of the three most common meats to roast: ham, prime rib, or turkey. Or, break away from the norm and choose either beef, lamb, poultry, pork, or veal. Available cuts of meat include:   Beef: bottom round; brisket; eye round; rib eye roast (with or without bone); round tip; rump; tenderloin; tri-tip.  Lamb: leg (with or without bone); shank leg; shoulder.  Pork: crown; ham; loin; ribs; shoulder/butt; tenderloin.  Poultry: chicken breast; rock cornish game hen; turkey breast; whole chicken; whole duck; whole goose; whole pheasant; whole turkey.  Veal: loin; rib. Once you have chosen which type of meat to roast, decide which grade of meat to purchase. Choose “prime” for the highest quality, which includes more fat marbling within the meat and thus more flavor. Go with “choice” for a less expensive cut that still has a fair amount of fat throughout the meat. Pick “select” to save money and/or reduce your fat intake. Keep it simple and rub your roast evenly with salt and pepper. Or, create a more diverse seasoning mix for more complex flavors. To season the inside as well as the outside, marinate your meat for two days before roasting. Flip the meat over at regular intervals to make sure it is evenly marinated. Choose one of the following recipes or pick one of the many, many others to be found online:   Beef seasonings: 1 teaspoon salt, ¼ teaspoon pepper, ⅛ teaspoon garlic powder for each pound of meat.   Chicken seasonings: 1 ounce melted butter, ⅓ teaspoon minced garlic, 1 teaspoon salt, ¼ teaspoon pepper, ⅛ teaspoon garlic powder, rosemary and/or thyme to taste, for each pound of meat.   Lamb marinade: ¼ cup fresh rosemary, 2 tablespoons dijon mustard, 2 tablespoons olive oil, 1 teaspoon soy sauce, 1 cup beef broth, 1 chopped garlic head, 1 chopped onion for 6 to 10 pounds of meat.   Pork seasonings: 1 teaspoon garlic salt and ¼ teaspoon of black pepper for each pound of meat. After you remove the meat from the oven, let it rest before carving. Give the meat time to reabsorb the juices inside so they don’t spill out when you carve it open. Allow thinner cuts at least 10 minutes to cool. Give thicker cuts a minimum of 20 minutes, since their core may still be hot enough to continue cooking the meat from the inside out. After that, transfer the meat to a carving board to slice it up. Refrigerate or freeze your leftovers no more than two hours after it has finished roasting. Halve that time to one hour if the room temperature exceeds 90 degrees Fahrenheit. If you have a lot of meat left, distribute it into multiple small, airtight containers so that the contents cool off more quickly. Roasted meat will last three to four days in the refrigerator and two to six months in the freezer.
Question: What is a summary of what this article is about?
Choose which meat to roast. Check the meat’s grade. Season your meat. Let the meat cool before carving. Store meat safely.