in the morning. Your metabolism and digestive system will start working more efficiently, and will process waste out of your body more quickly.  Focus especially on cardio exercises (as opposed to strength training); activities like running or jogging will raise your heart rate  and help you burn off calories.  Walk, run, or do another cardio exercise for 20 to 30 minutes when you wake up. Go to the gym before work, rather than afterwards. Be careful not to exhaust yourself or exercise within one day to an unhealthy degree. It only takes light to moderate exercise to start your digestive tract working. Fiber will help keep food moving through your digestive tract, and push waste out of your colon. Choose oatmeal, quinoa, low-fat Greek yogurt, unsalted nuts, a veggie omelet, or whole fruits.  Eat your breakfast within 90 minutes of waking up. Plan to consume between 300 and 600 calories for breakfast. You should be consuming 25 to 30 grams of fiber per day, so increase your intake as needed to reach these levels. If you’re looking for a healthy breakfast, try this: combine your oatmeal, yogurt, and fruit in a smoothie. Put some leafy greens in the smoothie for added nutrition. These natural diuretics (foods that increase the production urine and excrement) can help you to have a bowel movement. Plan today’s meals around these foods that will help you lose both water weight and excrement.  Eat fruit like melon, cranberries, and tomatoes. Eat vegetables like asparagus, celery, parsley, cucumbers, fennel, lettuce, Brussels sprouts, carrots, and beets. Sip on tea that contains dandelion leaf, green tea, and nettle.
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One-sentence summary -- Exercise Eat a fiber-filled breakfast. Drink a cup of coffee or tea in the morning. Eat fruits and vegetables that are natural diuretics.


If you wake up with a stiff neck every once in a while, your pillow may be at fault. Depending on how you sleep, choose a pillow that will minimize neck stiffness. Memory foam pillows are a good choice, as they give consistent support so that your neck can fully relax during sleep. Pillows filled with feathers can offer excellent support for the neck, but they do lose their fluffiness after about a year. If you have had your pillow for this long and you are experiencing a stiff neck, consider getting a new pillow. Many doctors recommend sleeping without a pillow for a few nights after you tweak your neck. This may help relieve symptoms and prevent stiffness caused by sleeping in the wrong position. Your mattress may not be providing enough support for your spine and neck. If it has been many years since you've bought a new mattress, it may be time for a new one. You could also try flipping your mattress, which should be done occasionally to make sure the mattress doesn't get misshapen. Be sure to follow the manufacturer's care instructions, as some types of mattresses (for example, pillow top mattresses) usually should not be flipped. Sleeping on your stomach can be rough on the spine and neck, since your neck will be turned to one side all night. Try to fall asleep on your side or back. Even if you end up turning onto your stomach while you sleep, you will have spent less time on your stomach than if you started out sleeping that way. Getting enough rest will allow your body to restore itself. Sleep disturbances, such as waking up in the middle of the night or having trouble falling asleep, can exacerbate neck pain, since your body isn't getting enough relaxed time to heal itself. Aim to get a full night's sleep every night.
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One-sentence summary -- Choose a pillow that gives you support. Replace feather pillows after a year. Try sleeping without a pillow. Make sure your mattress is firm enough. Avoid sleeping on your stomach. Try to get 7-8 hours of sleep every night.


In Assassin, each player receives an assignment on a card, or sometimes via text. That assignment will be the name of one other player in the Assassin game. The goal of the game is to eliminate that player, either directly or indirectly, with your Nerf gun.  Most games require a "kill shot" in which the dart hits the victim on the head or torso. You're not allowed to defend yourself until you see another player actively trying to eliminate you. Keep your assignment card with you at all times in the instance you need to prove your target to the referee. You need a group of at least three people, along with an unbiased "referee" or organizer who can assign the hits, keep track of the score, and organize the game. If you're joining a game already in progress, there might already be a set of rules already in place that the referee will make you aware of. Listen closely and play by the rules to have a good time. If you don't like the way a particular game is organized, start your own with your own specific set. Some games will play with a time limit of a hour or 10 minutes before all eliminated players "respawn" and the game can start over. It tends to create some sense of urgency to put a time limit on each round, but play the way you want. All games work differently, so you can customize the game to your particular interests. Often cafeterias and certain campus areas are considered off-limits and are to be treated as "safe zones" in which you can't be eliminated. Players who are employed will also typically include their workplace as an off-limits location. It's typically against the rules to "turtle" and never emerge from out of the safe zones. It's no fun if you're never out in the open. Some Assassin games only allow players to be eliminated with kill-shots from the Nerf gun itself, while other games have expanded somewhat to allow for other types of indirect elimination, like poisoning, bombing, and other types of "kills." Slipping a Nerf dart or piece of paper labelled "poison" is sometimes permissible, as is sending the person a Nerf dart to act as an "explosive." Indirect methods of play will vary somewhat. Some college campuses have outlawed Assassin after a series of misunderstandings and complaints. If you're going to be running around with Nerf guns shooting each other, make sure you're not going to get in trouble before you do. Clearing it up first will make sure everyone has a good time without worrying.  Most campuses won't allow games to take place during class time or in campus buildings. Use precaution and make sure you abide by their rules. Let your neighbors know that your friends might be creeping around your house with Nerf guns so they won't call the cops on you. Typically, it's the job of the administrator to make everyone else aware of the eliminated players and it's the job of the eliminated player to let the referee know they're no longer in play. Typically games will last for several days at a time and might involve several rounds in which targets are switched or refigured. In some games, once you've killed a player, you'll collect their hit card, giving you a new target. In games played in this way, the game continues until all players have been eliminated but one.
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One-sentence summary --
Learn the basic rules. Find a group of willing players. Set a time limit. Designate safe zones. Pick direct or indirect gameplay. Before starting a game, make sure you've got an accommodating place to play. Contact the administrator or referee when you've been eliminated.