Problem: Write an article based on this summary: Include protein shakes. Consider creatine. Indulge in moderate amounts of caffeine.

Answer: You may want to consider including some protein shakes in your daily meal plan.  Some studies have shown that 100% whey shakes can help you lose weight, increase muscle mass easier and increase strength.  Whey protein is a derivative of milk.  It contains all the essential amino acids your body cannot make itself.  Since it's a complete protein, it's a high quality protein to use. You can use your protein shake as a snack or use it to fuel or recover from a workout.  Remember, try to stay within your protein goal for the day.  More is not always better. Other options for protein shakes include egg white protein, pea protein, or hemp protein. You can find protein powders specifically made for women or people with dietary restrictions, such as vegans. Creatine is a fairly common supplement used by many athletes and people looking to improve their performance.  Some studies have shown that there are some benefits to using creatine if you want to increase muscle strength and performance.  Creatine is made naturally in the body by the liver.  It's transported in the blood to help supply energy to all cells.  However, most creatine is used and stored by your skeletal muscles.  Creatine may help you build more strength and muscle bulk because it provides you with additional energy to do more repetitions and higher weights.  You should always talk to your doctor prior to starting any supplements (as they are not regulated by the FDA).  Ask if it would be safe and appropriate for you. Discontinue use if you feel any of the following symptoms:  nausea, cramping, diarrhea or stomach pains. Having a cup of coffee before a workout is another option that's a natural way of boosting your performance.   Studies show that when you drink coffee prior to a workout you can train longer and use a higher weight.  In addition, if you're doing cardio, you can finish more quickly.  It's typically recommended to drink 1 6-8 oz cup of coffee prior to your workout. This contains about 80-100 mg of caffeine which is all you need before you hit the gym. Do not try caffeine pills or other supplements as these may come with adverse health effects.


Problem: Write an article based on this summary: Use a lug wrench or an impact to loosen the lug nuts. Jack up the car. Use jack stands to stabilize the car. Remove the lug nuts. Remove the wheel from the wheel base. Have the tires removed from your wheels. Remove your valve stem.

Answer: This is the safest way to loosen your lugs. While the car is still on the ground, it puts pressure on the wheels. This holds the wheels in place and allows you to loosen the lugs without the wheel spinning. Look in your service manual for recommended jacking points. This will help avoid any unnecessary damage to the vehicle. Place the jack under the jacking points and jack up the car. Although you need a jack to get the car in the air, a car resting on a jack is not safe. Again, consult a service manual for jacking points and slide the jack stands under those points. Lower the car with the jack and rest the car on the jack stands. If you are lifting the front or back end there should be one on each side of the car. If you are lifting the whole car, there should be two on each side near each corner. Now that the car is in the air and well supported, you can remove your lug nuts. They should be loose enough to remove by hand. If not, use a lug wrench or impact to get them off. Once the lugs are removed, you can simply pull the wheel away from the car. Follow this same procedure for each of the four wheels. Move the wheels to a suitable workspace. It's very difficult to do this safely without specialized equipment, so it's best to have this done by a mechanic or tire shop. While not strictly necessary, removing your tires reduces the time taken to mask off the rim, and eliminates the chance of overspray on your tires. Removing the tires will also help ensure that you can paint all the way to the edge of the rim with no interference. This step, like removing the tires, is optional. Removing the valve stem from your rims allows you to paint without masking it off. It also eliminates the difficulty of trying to paint at different angles to avoid missing parts of the rim that may be slightly blocked by the valve stem. This allows a more natural spraying motion and can result in a better overall paint job.


Problem: Write an article based on this summary: Open iTunes. Click File. Click Add File to Library…. Select a music location. Select music to add. Click Open. Purchase music through iTunes. Wait for your music to download.

Answer: Click the iTunes program icon, which resembles a multicolored musical note on a white background. You'll typically find it in the Mac's Dock. This menu item is in the upper-left side of the screen. A drop-down menu will appear. You'll find this item in the drop-down menu. Clicking it prompts a Finder window to open. Click a folder that holds the music that you want to add to your computer. You'll find it on the left side of the Finder. Click and drag your mouse across a group of songs that you want to import, or hold ⌘ Command and click each individual song that you want to import. It's in the bottom-right corner of the Finder window. This will immediately add the music to your iTunes library. In addition to adding existing music to your iTunes, you can buy and download music onto your computer through iTunes. To do so:  Click the iTunes Store tab. Click the "Search" bar. Type in a song or album name and press ⏎ Return. Click the song or album price. Enter your Apple ID password, then click BUY. Any purchased music will download into your iTunes library, at which point you can transfer it to your iPhone if you like.


Problem: Write an article based on this summary: Jump in the shower. Wear deodorant. Use body powder to absorb moisture. Wear breathable fabrics. Take care of your feet. Keep your breath fresh, too.

Answer:
To stay fresh, start your day by cleansing your body. Your unique body chemistry will determine how often you need to bathe. Many people take a shower every morning, but if you play sports or live in a really humid climate, twice a day might help you stay fresher. If you live in a temperate place and your skin is on the dry side, every other day might be best. No matter what, aim to bathe often enough that you smell good and feel clean.  Being clean doesn't necessarily mean using the harshest cleanser possible. Use a soap that's good for your skin type and doesn't dry it out too much. Choose a body wash or bar soap that's gentle enough for everyday use. While taking a shower most days is recommended, you may want to wash your hair less often. Washing your hair every day can dry it out and ultimately damage it, since it strips your hair's natural oils. To stay fresh on the days when you don't wash your hair, consider using a little dry shampoo. It's a powder that absorbs oil and makes your hair look and feel clean. Did you know that 2 percent of the population doesn’t have the gene that causes body odor? Those lucky people don’t need to use deodorant, but the rest of us use it to prevent body odor from becoming too strong during the day. Apply deodorant after you get out of the shower.  If you tend to sweat a lot, you might want to use a combination deodorant and antiperspirant to keep you dry. Use it with caution, though: in recent years there have been claims that the aluminum in antiperspirant could lead to breast cancer. Experts say these claims are unfounded, but it's worth looking into if you're going to use it on your body every day.  Using all-natural deodorant sticks or rocks is trendy, but many find that it wears off after a few hours. The exception might be homemade coconut oil deodorant cream, which quickly absorbs into the skin and keeps you dry and fresh. To make it, just blend 6 tablespoons (88.7 ml) of coconut oil with 4 tablespoons (59.1 ml) of baking powder and 4 tablespoons (59.1 ml) of cornstarch. Add a few drops of your favorite essential oil, and apply it by rubbing a little into your armpits. If your skin tends to feel a little oily or sweaty as the day progresses, try applying body powder after your dry off from your morning shower. It absorbs extra moisture, keeping you feeling fresh. You can bring a small bottle of powder with you so you can reapply during the day.  Apply it to areas that tend to feel less than fresh, like your feet, armpits and so on. You can use baby powder or make your own body powder by simply mixing together cornstarch and your favorite essential oils. Lucky for us, polyester went the way of cassette tapes several decades ago. The synthetic fabric was known for being itchy and uncomfortable because it wasn’t made out of natural, breathable fibers like cotton or even wool. Although thick, heavy polyester isn't commonly found these days, there are other synthetic fabrics that have a similar effect. When you wear airtight fabrics that don’t allow fresh air to circulate near your skin, you can end up sweating and feeling sticky.  Check your wardrobe for synthetic fabrics that might not be allowing your skin to breathe. Make an effort to wear more cotton and other natural fibers. Another way to stay fresh is to layer your clothes so you can change things up to suit the temperature. Instead of wearing a thick sweater to work and feeling hot later, try wearing a blouse with a cardigan that you can remove or put back on. If you’re worried about your feet sweating or smelling, take extra care to wash, dry and powder them every morning. Wear shoes that are appropriate for the day’s weather. If you wear heavy boots in the summer, your feet are going to sweat, which leads to odor and an unfresh feeling. Whenever possible, wear a pair of socks to absorb extra moisture. Have a separate pair of shoes for working out. Don't wear the tennis shoes you use at the gym when you're hanging out with friends, because the dried sweat on your workout shoes could cause your feet to smell. The best way to keep your breath smelling good is to have proper dental hygiene. Floss once a day and brush your teeth in the morning and at night using a toothpaste approved by the American Dental Association. Be sure to see a dentist every six months for a deeper cleaning to remove the buildup of tartar, which can lead to bad breath and more severe dental problems.  Using mouthwash is a good way to combat bad breath. Rinse your mouth with antiseptic mouthwash a few times a day to kill the bacteria that cause bad breath. Drink water often. Aside from brushing your teeth, there's no quicker or better trick for freshening your mouth. Having a drink of water rinses away food particles that can build up in your mouth and cause bad breath.