Dairy products and eggs are both considered complete proteins. If you are a vegetarian and consume these types of animal products, they are an easy way to add healthful complete protein to your diet and significantly improve your overall protein consumption.  Incorporate a wide variety of dairy products – cheese, yogurt, milk and cottage cheese are all fairly high in protein. Plus they contain other beneficial nutrients like calcium and potassium.  Eggs are not only a great source of complete protein, but also contain healthy fats and essential minerals to your diet. Try eggs for breakfast or hard boil a few for a quick afternoon snack. Tofu, tempeh and even seitan are also considered complete proteins. They are slightly less processed than meat substitutes but make for a satisfying, protein-rich option.  Tofu, tempeh and seitan can be daunting to prepare. Research recipes and tips online or in cookbooks for how to cook these unique ingredients. Try multiple recipes that use tofu or tempeh. You may not like it at first, but after you try it prepared a few different ways, you may find a few recipes you enjoy. Many companies sell meat substitutes made with TVP (textured vegetable protein). Items can include hotdogs, deli meat, cheese, burgers, chicken nuggets and even bacon.  Sample a few meat substitutes. There are a variety of brands and they can be a quick and easy meat replacement. Remember, these foods are generally highly processed in order to resemble and taste like meat. If you're trying to avoid processed foods or are maintaining a whole foods diet, it would be better to minimize these types of products in your diet. Not everyone has the time for a complete meal with adequate protein.  Protein supplements come in the form of protein bars and shakes and can add adequate amounts of protein to your diet (especially if you're in a pinch).  Choose a supplement that has an adequate amount of protein.  Most bars should have at least 10 g of protein while most protein shakes should have at least 15-20 g of protein.  There are hundreds of brands of protein supplements. Buy individual samples or bars to try before buying larger quantities. Ensure to find a supplement that fits in with your overall diet plan. If you're trying to lose or maintain your weight, you might want to find a lower calorie supplement. If you're not following a strict vegetarian or vegan diet, you may want to consider adding in meat products like poultry, red meat, fish/shellfish or pork to your diet.  Meat products are wonderful sources of protein. They contain very high amounts of protein and are always 100% complete protein sources.  In addition, these types of animal products have high amounts of iron, b vitamins and other nutrients that are essential to a healthy diet. Check out a library book or online resources and educate yourself about proteins and amino acids. This will prepare you for understanding how to choose different foods to include in your diet.  A complete protein contains all of 9 essential amino acids which include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. The body cannot make these so they must be supplemented through diet.  Learn about different combinations of foods that will provide all of the essential amino acids each day. Consider purchasing cookbooks or following online blogs for recipes that are designed to give you complete proteins. Many times, people who have followed a vegetarian or vegan diet for long periods of time are well-versed in complete proteins and can give you some good advice.  Ask for recipes they enjoy that include complete proteins. Talk about what struggles you have or what you may not understand and ask for tips and advice.

Summary: Include dairy and eggs. Cook with soy-based products. Purchase and sample meat substitutes. Taste test some protein supplements. Consume meat products occasionally. Purchase resources about complete proteins. Talk with vegetarian or vegan friends or family members.


Before you can check the flapper for problems, turn off the water to the toilet. Flush the toilet to drain excess water from the tank. This will allow you to inspect the flapper without having the toilet running constantly.  The flapper is a round rubber seal that stops water from draining from the tank and into the toilet bowl. When you flush the toilet, the chain pulls the flapper up so fresh water can fill the bowl. Problems with the flapper are among the most common causes of a running toilet. Lay down a towel somewhere safe and out of the way, such as in a corner. Hold either end of the lid firmly with both hands and pull the lid off the toilet. Place the lid on the towel to prevent it from getting scratched. Toilet lids are made of heavy ceramic, so don’t place them anywhere they can easily be knocked over. The chain that pulls the flapper up can cause problems if it’s too long or too short. When the chain is too short, it will pull up on the valve when it shouldn’t, allowing water to drain constantly. When the chain is too long, it can get caught underneath the flapper and prevent a seal.  If there's too much tension on the chain, remove the hook attaching the chain to the flush lever. Move the hook up 1 or 2 links until the chain has more slack. Reattach the hook to the flush lever. If the chain is so long that it can get caught under the valve, use a pair of wire cutters to trim a few links from the top of the chain. Reattach the hook to the new top link and reattach it to the flush lever. Remove the flapper by unhooking the sides from the pins at the bottom of the overflow tube, which is the open tube in the center of the tank. Inspect the flapper for mineral deposits, warping, discoloration, disintegration, and other signs of trouble.  You can clean a dirty flapper that’s got mineral buildup on it. A flapper that shows other wear-related problems should be replaced. Mineral deposits from the water can build up on the flapper and prevent it from sealing properly, allowing water to run. To clean the flapper, soak it in a bowl of vinegar for 30 minutes. After 30 minutes, scrub the rubber with an old toothbrush to dislodge buildup and dirt.   Alternatively, put a few drops of baby shampoo on a rag and use it to wipe down the flapper. This will clean the flapper and add more elasticity to the rubber. When the flapper is clean, put it back in place. Attach the hooks on the side to the pins on the overflow tube. Turn the water back on and let the toilet tank fill. Listen for the sound of water running to see if that fixed the problem. If the flapper is brittle and hard or doesn’t seal well after cleaning it, purchase a new one. Take the worn flapper to the hardware store and purchase a new flapper in the same style and with the same dimensions. You can also buy a universal flapper that will fit any kind of toilet.  To attach the new flapper, fit in into place and attach the hooks on the side to the pins on the overflow tube. Turn the water back on and test the flapper to see that it’s functioning properly, and that the toilet isn't running.

Summary: Turn off the water and drain the toilet. Remove the toilet tank lid and look inside. Adjust the chain length if necessary. Inspect the flapper for problems. Clean a dirty flapper. Replace a worn flapper.


Make sure the detergent is free of bleaches or chemicals that could stain the carpet. If you don't have a cotton ball, you can also use towel or wash cloth. Make sure the entire surface of the stain is covered in detergent. After 20 minutes, place a dry cloth over the silly putty and press down to absorb the detergent. The stain from the silly putty should be gone, and some of the leftover particles from the silly putty should be easier to remove.

Summary: Mix two spoonfuls of mild laundry detergent into a cup of warm water. Soak a cotton ball in the diluted detergent mixture. Use the cotton ball to blot the carpet stain and any remaining silly putty. Let the detergent soak into the carpet and leftover silly putty for 20 minutes. Use a damp cloth to wipe the stained area.


Note how long it lasts for, how you felt, and how heavy it was. This information can be useful for a range of reasons, including checking your health, knowing when the next period is due, and later in life, helping to determine your fertility. It's a good habit to get into.
Summary: Keep a calendar or diary of when you have your period.