7-Zip is a free utility that can quickly decompress TGZ files. It’s a good idea to download a .exe file of the most recent version (that isn’t a beta). Be sure to click the link next to the right version of Windows (32-bit or 64-bit). This opens the 7-Zip installer. 7-Zip will now install on your computer. Once the installation is complete, move to the next step. A menu will appear. An additional menu will expand. This tells 7-Zip to create a new folder (named after the .tgz file) in the current directory. The contents of the file will now extract to the selected location.  If the only file that appears ends in .TAR, double-click it to extract the remaining files. To select a different location, choose Extract Files… instead, then choose a location.
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One-sentence summary -- Go to http://www.7-zip.org/download.html in a web browser. Click Download next to the correct version. Double-click the file you downloaded. Click Install. Right-click the .tgz file. Navigate to the 7-Zip menu. Click Extract to (Folder Name).


While you should not engage in high-impact, strenuous exercise regimens during severe menstrual cramps, gentle exercise can relieve symptoms by stimulating blood flow and releasing endorphins.  Effective exercises during cramping are aerobic exercises such as walking, biking, or swimming.  Yoga poses that stretch the back, groin, chest, and abdominal muscles might also help stimulate blood flow to the uterus and relieve pain.  Make sure that you are exercising gently, while wearing loose and non-restrictive clothing. Overdoing it or wearing constrictive clothing might aggravate symptoms. An added benefit of exercise is potential weight loss, which can also reduce the frequency of menstrual cramps. While it might seem counterintuitive to engage in sexual activity during menstrual cramping, sexual activity can be a great way to relieve symptoms. Orgasms help to relieve cramping by stimulating blood flow, releasing endorphins, and killing pain. Plus they might serve as a welcome distraction from your pain. Rubbing the affected area can help stimulate blood flow to the uterus, which can ameliorate that cramping feeling. Massage your lower belly gently with your fingertips and use a circular motion. You can massage your abdomen for as long as you need to, as often as you need to, in order to reduce your symptoms. Acupuncture and acupressure might have positive effects similar to massage. Some women have reported pain relief through these services. Acupuncture and acupressure work by stimulating the central nervous system in order to heal injuries and relieve pain. If you take this route, be sure that you talk to your doctor first and that you do your research: you only want to see a licensed professional, not an amateur. Heat helps to increase blood flow, which helps minimize cramping pains. Run yourself a hot bath whenever you feel the worst cramps coming on. Repeat once or twice a day as needed.  If you cannot take a hot bath, you can get similar benefits by applying a hot water bottle or heating pad to your abdomen for 20 minutes at a time. Be sure that you are not overdoing the heat: you do not want to scald or burn yourself. A comfortable warmth is just as effective and much safer than a scalding heat. Heat can be equally as effective as pain medication for reducing menstrual cramps, and has fewer side effects.
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One-sentence summary -- Exercise gently when you experience cramping. Have an orgasm. Massage your abdomen. Take a hot shower or bath.


As long as you keep up with your payment plan as spelled out in your promissory note, you are on track to successfully repaying your loan. Even if you are able to meet the payments without difficulties, you and the lender might prefer to put a buffer up so that you are not the ones handling the payments directly.  Consider hiring a loan manager to deal with the payments and send any reminder notices, annual reports, and other documents. Having an outside person dealing with the everyday administration of the loan can help you have a more normal relationship with the borrower. A major factor in a successful private loan is your ability to maintain clear communication and honest transparency with the lender. The lender should make herself available to talk, and hear you out if you have run into temporary financial difficulty. The borrower has a responsibility to be direct and honest with the lender from the start and throughout.  If you are anticipating having problems making a payment, speak to the lender as soon as possible and be prepared to offer a sensible alternative. You might like to set up regular meetings or conversations so you can both keep track of the loan. This gives you a formal forum to discuss any issues and work together to find mutually beneficial solutions. If you run into financial difficulty, and are struggling to make the payments, you should be prepared to work hard to make accommodations which ensure the borrower gets repaid. Treat the loan as you would a loan from a bank, and work with the lender to come up with an alternative payment schedule.  This could mean increasing the duration of the loan from ten to fifteen years, or altering the repayment schedule so a greater proportion of the loan is paid off in later years. Remember that you have to make an offer that benefits the lender as well. If you’re asking for a significant extension to the duration of the loan, be prepared to marginally increase the rate of interest. A big part of treating the loan as a professional agreement is keeping it isolated from your day-to-day interactions. Try to avoid talking about the loan at family occasions or when socialising. Keep it something you discuss at specific times, and try to contain it. This will be a lot easier if all the agreements are clear, and everybody is sticking to them.
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One-sentence summary -- Repay the loan as agreed. Keep the lines of communication open. Be open to restructuring. Keep the loan separate from your relationship.


If you can't find any almond milk, you can make your own by blending 1 cup (240 milliliters) of water and ½ cup (70 grams) of almonds. You may have to work in a few batches, since spinach leaves can be tricky to blend. Keep pulsing until the leaves are completely blended with the almond milk. Mixing the spinach in first will give you a smoother drink in the end. Don't worry, you won't taste the spinach after it is done. It will turn the smoothie an interesting shade of green and add tons of nutrients, however! For a thicker smoothie, you can use a frozen banana instead. At this point, you can also add 5 to 6 ice cubes; it will make your smoothie colder and thicker. For extra fiber, add some chia seeds. Also, try to use smooth peanut butter instead the chunky kind. It will be easier to blend and give you a smoother smoothie in the end. From time to time, pause your blender, and push the ingredients down the sides using a spatula. This will help the ingredients mix together more evenly. It is packed with nutrients and protein, and will keep you full for hours. It makes an ideal breakfast!
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One-sentence summary --
Pour the almond milk into a blender or food processor. Add the spinach and puree it with the almond milk. Peel and slice the banana, then add it into the blender. Add the peanut butter and honey. Blend the ingredients until everything is smooth and evenly combined. Pour the smoothie into a tall glass and enjoy.