Problem: Write an article based on this summary: Fill the neti pot with the saline solution. Lean over a sink with your neck straight and turn your head to 1 side. Breathe through your mouth while you are rinsing your nasal cavity. Pour half of the water into your upper nostril. Repeat the process on the other side to rinse the other nostril. Blow air through your nose to remove excess water. Blow your nose Clean your neti pot after you are finished using it.

Answer: The first step is to transfer the saline solution from the container to the neti pot. Pour it carefully to avoid spills and make sure it's not so warm that it will cause discomfort or burns. Bend over the sink so that your upper body is at a 45-degree angle to your lower body. Then, turn your head to the side so that your ear is facing the sink. Keep your forehead at the same height as the chin, or slightly higher.  Do not turn your head so far that your chin goes past your shoulder. Do not bend over so far that your chin is below your forehead. You won’t be able to breathe through your nose while you are rinsing out your sinuses with the neti pot, so start breathing through your mouth. Take a few breaths to get used to it. Avoid talking or laughing so that the seal in your throat is not broken, allowing water in. Press the spout against the inside of your nostril to form a seal. This will prevent water from flowing back out the same way it goes in. Raise the pot so the saline solution flows into the upper nostril and out of the lower nostril. This may feel a bit strange, like getting water up your nose while swimming. Empty ½ of the pot into your first nostril.  The solution should pour out of your lower nostril and flow into the sink. If the water is splashing you, then lower yourself down closer to the sink. If the solution drains out of your mouth, lower your forehead slightly, but make sure to keep it above your chin. Remove the neti pot from your nostril when you finish rinsing the first side. Then, turn your head in the opposite direction and repeat the same process. Use the other half of the saline solution to clear out your other nostril. After you’ve drained the entire neti pot, keep your head over the sink and gently blow air out of your nose without using your fingers to pinch it. This will help to remove the excess water and some mucus as well. Do this until most of the dripping has subsided and you can breathe relatively easily again. gently into a tissue. After fluid stops dripping freely from your nose into the sink, remove the rest of the water and completely clear your nose by blowing it into a tissue as you normally would. Apply gentle pressure to 1 side of your nostril as you blow into the tissue, then repeat on the other side. Be sure not to close off either nostril while blowing. Don’t blow too hard! Blow gently just as you normally would. To prevent bacteria growth in and on your neti pot, give it a final wash before putting it away for storage. Use warm soap and water and allow the pot to air dry just as you did before. Store your neti pot in a cupboard or drawer to keep it clean and dust-free until the next time you use it.


Problem: Write an article based on this summary: Stand up straight with your feet positioned hip-width apart. Bend your knees slightly and point your toes forward. Lift both arms straight out to either side at shoulder height. Slowly twist your wrists until your palms are facing behind you. Hold this position for at least 30 seconds and focus on breathing deeply.

Answer: If preferred, you can stand with your back against a wall or pole to deepen the stretch.  Your shoulders should remain even with one another. You will immediately start to feel your bicep muscles stretching. If you don’t feel the stretching sensation, gently and slowly push your arms back behind you until you feel the stretch. Your biceps will relax when you exhale which aids you in stretching.


Problem: Write an article based on this summary: Use emojis often. Take your time in between texts. Send them photographs of things you're doing. Keep the conversation lighthearted. Send appropriate texts.

Answer: Emojis are useful because the person that you're texting can't see your face or gauge your mood. Things like sarcasm can sometimes get lost in a text, so emojis help clarify how you actually feel about something. Don't go overboard and use emojis to replace every word because it can be too much for some people.  You can say something like "Chemistry was really interesting today. :)" Or something like "Chemistry is the most interesting subject in the world. :|" It may seem counterintuitive to take your time when you're in a text conversation, but it will actually help build interest. Texting too frequently may turn the person off. Try to act naturally and text when you have the time. This approach also allows the other person to think about their responses, which may make the conversation more meaningful. Pictures are a great way to give the person you're texting insight into what you're doing. Remember to keep the images appropriate and don't send too many selfies. If you send interesting photos to the person, they will want to keep texting you. Long detailed conversations about serious things can sometimes get lost in a text. It's best to leave these conversations for when you can talk on the phone or have a conversation with them in person.  If the person opens up to you, don't be afraid to respond. Try to follow their lead. Lighthearted topics include how their day went, a show you both enjoy, or a song that you just heard. Try to assess their comfort level and your relationship with them. If you are exclusively friends, avoid saying flirtatious things or you may make them uncomfortable. If you are on more flirtatious terms, however, feel free to flirt with them over text.  If they don't respond to your texts, they are busy or they aren't interested in talking to you. Either way, you should back off and give them time to respond. If you are just friends, you can say something like "Hey dude. I'm monumentally bored. Wyd right now?" If you are on romantic terms you can text something like "Hey there. I'm bored. Trying to entertain me? ;)"


Problem: Write an article based on this summary: Measure how much you eat. Buy smaller silverware and utensils. Start journaling. Rate your hunger level. Eat breakfast every day.

Answer:
Serve yourself the amount you'd normally eat and measure it.  This will give you a definitive amount that you're consuming.  Are you eating 5 oz of chicken, 1 cup of salad and 1 cup of rice?  Understanding how big or small your normal portion sizes are can help you figure out how you're going to decrease their size.  Purchase a food scale or a set of measuring cups so you can accurately determine how much you're eating.  These are also great tools to keep you on track long term with your smaller portions. Really analyze how much you're consuming at each meal.  Then, think about which parts you could reduce without diminishing your enjoyment of it. Many studies have shown that the larger sized dishes and serving utensils you use, the more food you consume.  Avoid this slip up by purchasing smaller plates and bowls and using a soup spoon instead of larger serving spoons.  Use an appetizer or salad sized plate for your entrees.  These are a great size for small portions. Try using the salad fork or a toddler fork to help decrease the amount of food per bite.  This will slow you down and force you to take your time with your meals. Keep using a large water glass to help you consume a good quantity of water throughout your meal.  This can also help keep your portions smaller. Keeping a food journal can give you a lot of insight into your eating habits.  You can keep track of the types of foods you eat, the portions and your progress over time.  Journaling can also give you insight to when and what times you're hungry.  Knowing this information can help you plan ahead for a snack. You may also be able to notice eating and mood patterns.  Maybe most of the time you eat an appropriate portion, but when you're stressed portion sizes increase.  This is good information to help plan for portion control. Buy a journal that's pretty and you will get excited about using.  Having something you enjoy writing in can help make sure that you stay consistent. Check in with yourself throughout the day and rate your hunger level.  Allowing yourself to get too hungry may lead to overeating at your next meal.  It's much harder to stick to smaller portions if you're feeling completely famished.  If you notice yourself getting hungry in the afternoon and you know dinner isn't until later in the evening, have a snack.  A small snack can help tide you over until your next eating time and may prevent overeating later. Try to choose a snack that has lean protein and produce (fruit or vegetable).  This healthy combination will keep you satisfied longer compared to a carbohydrate based snack.  Examples include: a low-fat cheese stick and a small apple, 2 tbsp of peanut butter and celery sticks or 1/4 cup of hummus and carrots. Start your day off with a good breakfast.  Eating breakfast has been shown to help you control your appetite throughout the day which may make it easier for you to stick to small portions.  Ideally, include some lean protein and a fruit or vegetable for a more complete meal.  For example, you might have scrambled eggs with vegetables, whole grain oatmeal with fruit or greek yogurt with fruit. Breakfast can be any time of day.  However, try to eat within an hour or so from when you first wake up.