Q: If you’re going to keep score for your child’s or friend’s team, you’re going to need a lot of scorecards. Find a design that looks clean and easy to understand and order them in bulk from a sports equipment store or online shop. You can also print a bunch of free templates out if you prefer. This way, you’ll always use the same design.  You don’t need to worry about different sheets being radically different—baseball scorecards are universal in terms of the information that they contain, even if the design is a little different. The differences between different sheets are pretty minor. If you’re keeping score at the ballpark to enjoy a professional or minor league game, ask an usher for a scorecard. They typically give them out for free or sell them for cheap. You use one scorecard per lineup. The column on the left labeled “player” is where you will list the batting lineup, with the first batter at the top and the ninth batter at the bottom. Each row has an extra line underneath it in case a player is replaced mid-game. If you don’t know the player’s names, you can use their jersey numbers instead.  If you’re scoring little league games where there are lots of substitutions, find a scorecard with 3 or 4 lines per player. You only track 1 team’s performance on a single scorecard. If you want to score both teams, use 2 separate cards. There are some scorecards that are double-sided so that you can track both teams on one sheet. There is usually a column on the left of a player’s name for their jersey number. The “Pos” column on the right is shorthand for “position” so that you can enter the player’s fielding position. There is often an extra row at the bottom for a tenth player in case your team uses a pinch hitter or your screw up on a row. Some scorekeepers use this row to take notes. Look at the row above the diamonds that are printed all over the page. You will see the numbers 1-9 listed above each column. These represent the total number of innings in a game of baseball. Every time that your team comes up to bat in a new inning, you’ll move to the next column to indicate that it is a new inning.  You work from the top to the bottom to indicate which batter is hitting. You work left to right to indicate when things happen in the game. This means that you won’t use every single box on a scorecard unless your team has 9 at-bats every single inning. If your team bats around the lineup, cross out the innings at the top and re-label them. There are usually 2-3 extra columns for this purpose. They can also be used for extra innings if the game is tied at the end. For example, the box in the top left indicates the first batter’s at-bat in the first inning. The box all the way at the end of the row would indicate the first batter’s at-bat in the last inning of the game. There are a few rows listed at the bottom under “pitchers” or “pitcher” where you list each individual pitcher’s name for your team. Some cards have 2 sets of rows for pitchers. This is so that you can track the effectiveness of the other team’s pitchers.
A: Purchase scorecards in bulk or print them out online. Use an offical roster to fill in the batting lineup on the left. Identify the inning columns at the top. Track your team’s pitchers at the bottom of the card.

Q: Different studies reveal that chronic exposure to environmental chemicals like dioxins can be a cause of endometriosis. Dioxins along with polychlorinated biphenyls (PCBs) are associated with an increased prevalence and severity of endometriosis. The intake of these chemicals can be reduced by decreasing your consumption of animal fat, mainly high-fat dairy, red meat, and fish. Dioxin and PCBs both get collected in animal fat and it is through them that you ingest it. Data supports the fact that flavones, a group of plant chemicals, can inhibit aromatase, an enzyme that converts androgens to estrogens.  Celery, parsley and capsicum pepper are good sources of flavones. Dietary indoles also help in regulating the estrogen metabolism in the body. Vegetables like broccoli, cauliflower, cabbage, kale, Brussels sprouts, and bok choy are good sources of indole. Flaxseeds are high in lignans and fiber. Lignans are good in estrogen-related conditions because the bacteria in your gut converts them into metabolites that produce a weak estrogenic effect (meaning they can help to regulate estrogen-related conditions like endometriosis). You should eat 3 to 4 tablespoons of unrefined flax seed every day to maintain healthy blood levels of enterolactone. Other sources of lignans are whole grains, sesame seeds, sunflower seeds, cashews, kale, broccoli and berries. Studies have found that omega-3 fatty acids may be beneficial for people with endometriosis as the fish oil contains two specific compounds, EPA and DHA, that can relieve pain by decreasing levels of an inflammatory chemical called prostaglandin E2. Omega-3 fatty acids are found in fish such as salmon, mackerel, sardines, and anchovies. Magnesium is a mineral that is believed to ease cramping caused by menstruation. It also helps in preserving water levels in the gut and can help combat constipation. The daily recommended dosage is 600 mg. Foods rich in magnesium are spices, cocoa, nuts, tea, cereals and vegetables like green leafy vegetables. Calcium levels in menstruating women decrease 10 to 14 days before the onset of menses. Deficiency can cause muscle cramps, headache or pelvic pain. The recommended daily intake is 1200 mg. Calcium can be found abundantly in milk, curd, cheese, butter, egg, amaranth, and other dairy products. Vitamin C is well known for helping to boost the immune system and help provide resistance to disease. It helps in building and maintaining collagen in the body. It is important that your immune system is functioning properly so that your body can combat endometrial patches that form. The recommended dosage of Vitamin C is 1000 to 4000 mg and can be procured by consuming citrus fruits, lemon, papaya etc. Vitamin E plays an important role as it strengthens the immune system and reduces inflammation due to its antioxidant nature. It is also thought to be able to relieve menstrual cramps.  The recommended dosage is 800 IU. Almonds, avocados, etc are rich in vitamin E. Selenium when taken along with vitamin E helps in reducing inflammation associated with Endometriosis, and is also an immune system booster. Dosage is 400 mg. It is herb that may have anti-biotic, anti-inflammatory, astringent  and immune stimulating properties. Goldenseal contains calcium, iron, manganese, vitamin A, vitamin C, vitamin E, B-complex, and other nutrients and minerals.  The astringent quality may help in cases of excessive menses and internal bleeding. It can be taken as a tincture about 2-4 ml or 0.5-1 gm decoction made by boiling goldenseal. As its name implies, cramp bark may be useful in easing uterine cramps. Being a muscle relaxant, it is effective on other organs, like the intestines and the skeletal muscles. For dysmenorrhea (painful menstruation), cramp bark may work most efficiently when taken regularly. Begin with 1/2 dropperfuls every half hour till some effect is seen, then every one to three hours. Decrease the dosage as symptoms wane.
A:
Reduce your chemical intake by limiting your intake of animal fat. Eat more vegetables. Eat more flaxseeds. Introduce more omega-3 fatty acids to your diet. Take magnesium supplements. Boost your calcium intake. Eat more vitamin-C rich foods. Increase your vitamin E intake. Experiment with an herb called goldenseal. Try an herbal remedy made from cramp bark.