Summarize the following:
Fish such as trout, salmon, tuna, and haddock all contain high levels of vitamin B12. Clams are also naturally high in vitamin B12. As well, beef products, including beef liver, are high in vitamin B12. Try to add more fish and beef to your diet by having at least one serving a day. Dairy products like yogurt and cheese, as well as eggs, are also high food sources of vitamin B12. Whole wheat cereal is also known to have high levels of vitamin B12. Add whole wheat cereal to your diet by having one bowl a day for breakfast with fruit.

summary: Consume more fish and beef. Have more yogurt, cheese, and eggs.


Summarize the following:
You will need several types of supplies to make your own mask, but you can always use these supplies to make additional masks. These are available online or at large crafting stores.  You will need an oil based clay to sculpt the mask.  You will also need a form to sculpt your mask on top of such as a Styrofoam mannequin head.  You will need a material called industrial gypsum in order to make a mold of the sculpture.  You will need some burlap to make your mold 3-D. Select a good quality brand of liquid latex for your mask. You will need a casting latex specifically formulated for mask making, called RD-407.  You can also purchase paints or decorations such as fake fur, sequins, or feathers to put on the mask. This will depend on what final look you are hoping to achieve. Your clay will become more pliable for sculpting if you warm it a bit first. Place a few blocks of plasticine clay in the oven at a low temperature (150°-200° F) for 15 to 20 minutes.  The clay should be very pliable and warm, but not hot to the touch. Do not allow the clay to liquify. To sculpt the mask, you will need the form to stay immobile. You can secure the styrofoam mannequin head to a solid wooden base such as a 12' x 12' piece of plywood. Attach the head with duct tape until it is secure. You should use a thick enough layer of clay that you don't have to worry about it thinning as you sculpt.  You can use your hands, sculpting tools, or tools from around the house (like a butter knife or putty knife) to sculpt details including skin textures and exaggerated features. Smooth the surface of the clay with lighter fluid and a small flat paint brush. When you are satisfied with your creation, move on to the next step. It may take you several hours or even days to create the look you are going for.

summary: Gather your materials. Warm the clay. Set up the mannequin or other form. Cover the head with clay and start sculpting.


Summarize the following:
This catapult uses the same basic supplies as the catapult from Method 1, but uses torsion, or twisting force, to propel its payload.  This catapult is also quick to build and a lot of fun to fire!  10 standard (4.5") craft sticks 4-5 elastic bands 1 bottle cap A hot glue gun and glue stick Ammunition: small marshmallows, beans, and pencil erasers are all great choices! This will form the fulcrum of your catapult.  Stack 5 craft sticks together and secure with rubber bands at both ends. Align one craft stick perpendicular to the stack and center it, leaving 1/3" hanging below the stack.  Attach the throwing arm to the stack with 1-2 elastic bands, wrapped in a crisscross pattern. The more secure the attachment, the more spring you will get from your catapult. Arrange the catapult so the stack of craft sticks is laying on the table, and the throwing arm is sticking up.  Add a small dab of hot glue to each end of the stack and glue a craft stick to each end. Add another dab of glue to the end of each support you just added, and use an additional craft stick to attach the two ends, creating a rectangular base. This step is optional, but will add additional stability and power to your craft stick catapult.  Cut or break off a 2-inch piece of craft stick. Add a dab of hot glue to the middle of the support beam that is parallel to the fulcrum stack, and attach the piece of craft stick. Thread an elastic band over the throwing arm, and pull the end under the base of the catapult and secure it to the craft stick stub you just created. Add a small dab of hot glue to the end of the throwing arm, and press the bottle cap into the glue, holding it in place for a few seconds while the glue cools. Load your ammunition of choice into the bottle cap.  Hold the catapult frame securely to the table with one hand.  Pull down on the lever arm with the other hand, and then let go!  This catapult should have a longer range and more accuracy than the basic craft stick catapult in Method 1.
summary: Gather your supplies. Create one stack of craft sticks. Add the throwing arm to the catapult. Build the base of the catapult. Reinforce the throwing arm. Attach the bottle cap to the throwing arm. Fire away!