Q: Diets high in saturated fats may contribute to decreased levels of adiponectin, so avoid red meat, fatty fried foods, and sweets. Instead, choose foods that contain healthier fats, such as avocados, olive oil, macadamia nuts, salmon, and trout. Salmon, trout, and other fatty fish are rich in omega-3s, which could help increase levels of adiponectin. Modifying your diet can help you lose weight, which increases adiponectin levels. Fiber-rich whole grains and a vegetable-based diet improve blood levels of adiponectin and are great for your overall health. Instead of snacking on chips, candy, or cookies, have unsalted almonds, macadamia nuts, or slices of fruit with peanut butter. For side dishes, choose steamed veggies or fresh greens instead of fries. Swap sugary breakfast cereals for fortified whole grain options. Exercising regularly stimulates the production of adiponectin. Aerobic exercise is especially important, so go for brisk walks, jog or run, and ride your bike.  There's evidence that swimming is particularly effective at increasing adiponectin levels.  Talk to your doctor before starting a new exercise routine, especially if you have a history of heart or joint issues. People who drink caffeinated beverages every day have higher adiponectin levels. While you should think of caffeine as potentially beneficial instead of an absolutely healthy choice, you could try drinking 2 to 3 cups of coffee or tea per day.  Make sure consuming more caffeine won't affect any medications you take or have any other negative effects on your health. Remember to keep your sugar and fat consumption in check. Avoid loading up your coffee or tea with heaps of heavy cream or spoonfuls of sugar. There's evidence that sleeping in a 66 °F (19 °C) environment can increase adiponectin levels in the long-term. Additionally, exposure to temperatures cold enough to induce shivering for 120 minutes might increase adiponectin in the short-term. Cold temperatures increase levels of brown fat cells and reduce white fat cell levels. Brown fat converts energy to heat, while white fat stores extra energy. Converting white fat to brown fat can improve metabolism and increase adiponectin levels.
A: Swap unhealthy fats for avocados, nuts, and fish. Go for whole grains, fruits, and vegetables. Exercise for at least 30 minutes a day. Try drinking coffee or tea daily. Try exposing yourself to cold temperatures.

Q: The size of your team will depend on the size of your organization as a whole as well as the scope of your overall plan. However, the team should ultimately include management-level leaders as well as a few regular employees.  For some managers, participation on the team will be mandatory. For others, start by asking who is interested in joining the team. Employees who are passionate about the environment can be tremendous assets on an EMP implementation team. Update your environmental manual after the team is in place, if necessary. For example, you may need to update the names of the employees in charge of compliance in each area. Implementing your EMP requires all of your employees to be on board. Giving them specific responsibilities will make them feel like an active part of the team. Make sure each employee understands how your EMP specifically affects their job within the organization. For example, if you run a furniture shop, you may put the shop supervisor in charge of training all new employees who will be building furniture. Through that training, each employee will learn their specific responsibilities regarding your EMP. Review your current levels of compliance along with your team. Figure out what exactly needs to be done to bring your organization into compliance and achieve the goals in your EMP. Then you can draft a budget that estimates the resources that will be needed to complete the plan.  Follow your timeline with your budget, providing estimates of resources needed to achieve each of the benchmarks you created. Where possible, break down the total resources needed to show specific amounts for each task that is necessary to reach the benchmark. For example, suppose each of your employees needs an environmental certification. The certification costs $250 and requires 18 hours of training followed by a 1-hour exam. Your total budget for that certification would be 19 hours of work at whatever rate each employee is paid (unless they are salary) plus $250 per employee. When you first begin the implementation process, meetings may be as frequent as once a week. Once everything is set up, the team may only need to meet once a month or once a quarter. At a minimum, the team should meet at least every week a benchmark is scheduled on your EMP timeline. The team member in charge of that particular section would prepare a report on whether that benchmark was reached and any problems that were encountered. The people or entities that are interested in your progress depend on the scope of your project and the level of regulation. You may need to notify contractors, suppliers, and customers. Generally, this would include anyone directly affected by your EMP.  For example, if you owned a furniture manufacturing business, you would want to notify suppliers of wood for your furniture when you transitioned to using only organic wood products. As your organization progresses towards becoming more environmentally friendly, you'll likely also want to tell the public about it. When you reach a substantial benchmark, prepare a press release or post about it on your organization's social media accounts.
A: Organize a team to implement your EMP. Assign specific responsibilities to all employees. Secure resources to implement the plan. Set up regular team meetings to evaluate your progress. Communicate your progress on the plan to interested parties.

Q: If you still can't remove the ring, try elevating the arm above shoulder level for a few minutes.
A: Elevate the arm.

Q: Unscrew the masonry screws and take the wood down. Most likely, you will need to cut the tile or tiles you'll be placing at the bottom of each leg to make them fit. Taking into account the height of the legs (the non tiled areas to the sides of the firebox), the height of the tiles you are using, and the width of your grout lines, you'll need to make an estimate of how much you'll need to cut off the bottom tile. For example, imagine your legs are 37 inches tall. If your tiles are four inches tall, and your grout lines are 1/4 of an inch, this means that each row will be four and 1/4 inches tall. Eight rows of tiles would be 34 inches tall, which is not enough to fill the space, but nine rows of tiles would be 38 and 1/4 inches, which is too tall. Based on this, you know you'll need 8 rows of tiles, with a 3 inch space to fill at the bottom with a cut down tile or tiles. Trim your 1X3 piece of wood down to the height of the estimated space (e.g. 3 inches in the example above) and place it across the front of your fireplace, at the bottom, up against both legs. Check to ensure that it is level, and secure it in place with masonry screws. If you plan to lay a row of tile insides of legs, you'll need to cut a small piece of wood of the same height to place inside the legs. Mix up some more thinset, and then, using the same method as you used for the upper field, apply tiles above the support ledge and work your way upward. If you did your math right, you should fine that the tiles line up perfectly with the upper field, with room for a grout line.  As before, use spacers to keep the distance between your rows even. After you're done, allow a few hours for the tiles to set and then remove the support ledge. You'll need to calculate how much to cut off each tile you'll be applying to the bottom of the legs. You already know how much space is left, but you'll need to account for a two grout lines as well (top and bottom). Measure and cut your tiles with a wet-cut tile saw. Apply thinset mixture to the back of a cut tile using the edge of a trowel. Gently push the tile in place and adjust until evenly positioned. Repeat this process along the bottom of the surround. Allow several hours for the tiles to set.
A:
Remove the support ledge. Estimate the cut. Cut a new support ledge. Work upward. Cut your tiles. Lay the last tiles.