INPUT ARTICLE: Article: The other exposed end should be facing up toward you. Hold the paring knife in your other hand. If there are any seeds attached to the segments, remove them using the knife.

SUMMARY: Set the orange on the cutting board so one of the exposed ends is facing down. Hold the peeled orange in one hand over a bowl. Throw away the membrane and collect the segments from the bowl.

In one sentence, describe what the following article is about: This will vary from person to person. For instance, you might write a sentence about where you were born or that you’re the father of two children. Reflect upon your own life experience to determine what special details you'll add.  Significant life changes, like graduating with a degree in engineering before pursuing acting, can help you connect with the audience better through your bio.  Specialized training you received, like a workshop class in physical theatre by famed mime Marcel Marceau, can illustrate your accomplishments and the range of your skill. Your involvement with theatre related activities, like a youth theatre outreach, can show readers the kind of person you are without being heavy handed. You might be a chess master or a collector of rare comics, but the audience will never know if you don't tell them in your bio. Perhaps you want to include a tidbit about recently returning from living abroad. Whatever personal facts you choose, try to limit these to a single sentence for simple bios.  Longer bios, like those for leading parts of major productions, may require a few paragraphs of information. In this case, you might use a few sentences of personal facts.  Highlight facts that give readers a deeper idea of you as a person. For example, you might write, "John is an avid gardener and hiker," which conveys a natural, rugged sense to readers. Some theatre companies have explicit rules forbidding expressions of gratitude in the biographies.  If you do choose to include an expression of gratitude, keep it brief and limit it to your family, your cast and crew, or both.  In some situations, it may be suitable to thank a mentor or teacher in your bio, especially if that person is respected theatrically. Thanking your family in your bio can sometimes give the impression that you're inexperienced. Serious actors may want to avoid doing this.
Summary: Mention important events and experiences in your life. Incorporate interesting personal facts. Use caution when expressing gratitude.

Get some fresh air. Even spending 15 or 20 minutes outside is good for your mental and physical health.  Being outside increases vitamin D intake. Vitamin D is good for your immune system. Being outside has been proven to reduce stress and improve brain function. Exercise has been proven to increase self confidence and boost moods. Make it something you'll enjoy. If your choice of exercise wipes you out, take it easier.  Walking is a great form of exercise. You might enjoy a long walk in a natural setting, or around your favorite shopping mall. Have a dance party in your kitchen. You can move to your favorite songs,and no one will be watching. Decide how many days per week you’ll exercise. Three days per week is doable for most people and will have an effect on your physical health.  Online tools can help you build up to a goal. Plans such as “Couch to 5K” provide routines that are safe and goal oriented. Make sure your goal is focused on fitness, rather than weight loss. Personal trainers are fitness professionals. If you’re struggling to start exercising, a trainer can help.  Some personal trainers work in specific gyms. Others will meet at your or their house. If gyms aren’t your thing, meeting at a private home might feel good to you. You can also exercise with a friend. Pick a buddy who you’ll enjoy meeting with regularly. Sports are fun because they're social, too. You can join an amateur team in your town, or start your own.  Some sports are more active than others. Soccer and basketball have most players actively running throughout the game. Golf and baseball are less fast paced. Play for fun. Don't get hung up on competition. Group fitness can be fun and encouraging. When you’re in a class, you’ll feel like you’re all in this together. It also provides a fun social outlet.  Most gyms offer classes free to members. You can try out different classes and stick with the ones you like. Most cities have free exercise meetup groups. People meet in parks or other areas to workout, run, or bike together. Always make sure the exercise you choose is healthy for your body. Your doctor can make recommendations or suggest alternatives.
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One-sentence summary -- Go outside. Choose a type of exercise. Set a realistic goal. Get a trainer or a buddy. Play a sport. Join a group or class. Check in with your doctor.

INPUT ARTICLE: Article: Using heat on tense muscles can relax the contracting muscle, but it will also help relieve the pain. There are different kinds of options for heat therapy that include heating pads and rubs to hot water bottles, all of which may help alleviate your discomfort.  Fill a hot water bottle or get a heating pad and place it on your back. Over the counter heat rubs or patches may also minimize tension and help relax muscle that are spasming. You can purchase these products at most pharmacies. Draw yourself a warm bath when you have back pain. Warm water will soothe cramping and tense muscles. It may also relieve general tension and relax you.  Make sure that the water is between 36 and 40 degrees Celcius so that your skin doesn’t burn. Check the temperatures with a thermometer.   A whirlpool tub can help relieve tension because the jets will massage your back muscles.  Epsom salts can have a sedative effect on you and help relieve muscle pain further.  If you don’t have a bath, consider using the shower or a steam room. Studies have not linked dehydration and tension, though there is some evidence that not staying hydrated may contribute to cramping. Drinking enough throughout the day may help you avoid back spasms and tension.  Water is enough to keep you hydrated. If you prefer something with a little flavor, try sports drinks or juices. Just make sure to drink them with water throughout the day.  There is some evidence that tea, especially red raspberry leaf tea, can help relieve cramps. Some medical studies have linked low levels of potassium, calcium and magnesium to muscle cramps. Getting enough of these nutrients in your diet may help prevent back cramping and back.  Fruits such as bananas and oranges are good sources of potassium.  You can get magnesium from brown rice, almonds, and avocados.  Dairy products such as yogurt and cheese, and dark green vegetables such as spinach are good sources of calcium. Reduce the amount of caffeine you consume and stay away alcohol and tobacco if you can. All three can constrict blood vessels and limiting your intake during your period can alleviate cramping and back pain.  Reduce your intake of coffee and caffeinated tea as much as possible.  You should also reduce your consumption of foods that contain caffeine, such as chocolate.  If you can, don’t drink alcoholic beverages during your period. They can constrict blood vessels, dehydrate you, and generally make you feel worse. Avoid tobacco if you can. If not, try chewing nicotine gum or use an electronic cigarette to minimize how much tobacco you ingest. Sleeping in some positions and having a tightly made bed can increase the frequency of muscle cramps and exacerbate back pain. Loosen your blankets and sheets and sleep on your side to minimize back pain and any cramping you have.  Consider sleeping without a flat sheet, which can constrict your movement.  The best position to help minimize the risk of developing cramps or back pain is on your side with your knees slightly bent.

SUMMARY:
Use heat therapy on muscle cramping and pain. Take a warm bath. Make sure you’re hydrated. Eat sufficient nutrients. Avoid caffeine, alcohol, and tobacco. Create a comfortable sleeping environment.