How to Play Setback

Setback is a fun card game that requires cooperation between pairs of players to win tricks containing certain cards. You can play setback with two, three or four teams of two. Although it only takes a game or two to learn the basics, strategies and partner cooperation take a long time to perfect. Read on to learn how to play Setback.

Instructions

1

Deal six cards to each player, three cards at a time.

2

Bid, starting with the person to the left of the dealer. See the tip section for scoring rules. Each person can bid two, three, four or pass. You must bid more than a person who bid before you. The player who bids the highest wins the bid. If no one has bid yet, the dealer must bid. There is one special hand, called a coke hand, that you can turn in for a new hand in place of bidding. A coke hand has all of its cards between three and nine.

3

Lead a card, if you are the person who won the bid. The suit of the first card led is trump for the hand. Players can play trump at any time.

4

Follow suit or play trump. You can't play one of the other suits, except for the trump suit, unless you don't have the suit that was led.

5

Give the trick to the player with the highest card in the led suit. If someone plays a trump card, the highest trump card wins.

6

Lead a new card if you took the last trick. Decide who wins it in the same way.

7

Award the points as described in Step 2 and Tip 1. Any team can score points, not only the team that won the bid. If the team that bid did not make it, subtract the amount they bid from their score. This is called a setback. If a team has three setbacks, they lose. Other teams can continue if there is more than one team left.

---

Setback is a fun card game that requires cooperation between pairs of players to win tricks containing certain cards. You can play setback with two, three or four teams of two. Although it only takes a game or two to learn the basics, strategies and partner cooperation take a long time to perfect. Read on to learn how to play Setback.

Instructions

1

Deal six cards to each player, three cards at a time.

2

Bid, starting with the person to the left of the dealer. See the tip section for scoring rules. Each person can bid two, three, four or pass. You must bid more than a person who bid before you.

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. The player who bids the highest wins the bid. If no one has bid yet, the dealer must bid. There is one special hand, called a coke hand, that you can turn in for a new hand in place of bidding. A coke hand has all of its cards between three and nine.
3

Lead a card, if you are the person who won the bid. The suit of the first card led is trump for the hand. Players can play trump at any time.

4

Follow suit or play trump. You can't play one of the other suits, except for the trump suit, unless you don't have the suit that was led.

5

Give the trick to the player with the highest card in the led suit. If someone plays a trump card, the highest trump card wins.

6

Lead a new card if you took the last trick. Decide who wins it in the same way.

7

Award the points as described in Step 2 and Tip 1. Any team can score points, not only the team that won the bid. If the team that bid did not make it, subtract the amount they bid from their score. This is called a setback. If a team has three setbacks, they lose. Other teams can continue if there is more than one team left.

How to Improve Lung Capacity

Even though you might not be aware of it, poor lung capacity might be one of the health issues that has the biggest negative impact on the quality of your life. Luckily, it's fairly simple and even easy to improve your lung capacity and breathing if you follow the right approach.

Instructions

1

Start doing some cardiovascular exercise every single day. If you have trouble sticking to a regimen, get a dog or a walking partner and go on daily walks that are at least a few miles long. Walk at a pace that makes your breathing very slightly labored. If you need something more challenging, then switch to daily biking, jogging or swimming to get a solid base to improve your lung capacity.

2

Get into a yoga class where the instructor places a good amount of focus on breathing exercises. The simple act of becoming aware of your breathing will have a significant impact on your lung capacity. As you progress to more advanced yoga, the exercises will continue to challenge your breathing and lung capacity for real gains.

3

Stay aware of your breathing throughout the day and, particularly, be sure that your posture is correct. Sitting and standing upright, instead of in a slouched position, ensures that you fill your lungs with each breath. This will help both your breathing and your lung capacity over time.

4

Hold your breath and time yourself with a stop watch to see what your time is. Do the breath-holding exercise on a regular basis, each time attempting to hold your breath a few seconds longer if you can. If you continue to do this, your lung capacity will improve.

5

Do some interval training that pushes you close to your maximum heart rate. Sprinting or intervals are excellent ways of getting your lungs to grow since this kind of exercise pushes your breathing to its brink.

---

Even though you might not be aware of it, poor lung capacity might be one of the health issues that has the biggest negative impact on the quality of your life. Luckily, it's fairly simple and even easy to improve your lung capacity and breathing if you follow the right approach.

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.

Instructions

1

Start doing some cardiovascular exercise every single day. If you have trouble sticking to a regimen, get a dog or a walking partner and go on daily walks that are at least a few miles long. Walk at a pace that makes your breathing very slightly labored. If you need something more challenging, then switch to daily biking, jogging or swimming to get a solid base to improve your lung capacity.

2

Get into a yoga class where the instructor places a good amount of focus on breathing exercises. The simple act of becoming aware of your breathing will have a significant impact on your lung capacity. As you progress to more advanced yoga, the exercises will continue to challenge your breathing and lung capacity for real gains.

3

Stay aware of your breathing throughout the day and, particularly, be sure that your posture is correct. Sitting and standing upright, instead of in a slouched position, ensures that you fill your lungs with each breath. This will help both your breathing and your lung capacity over time.

4

Hold your breath and time yourself with a stop watch to see what your time is. Do the breath-holding exercise on a regular basis, each time attempting to hold your breath a few seconds longer if you can. If you continue to do this, your lung capacity will improve.

5

Do some interval training that pushes you close to your maximum heart rate. Sprinting or intervals are excellent ways of getting your lungs to grow since this kind of exercise pushes your breathing to its brink.

How to Paint a Car Fender

When you replace the fender on your car, you will usually need to paint it to match the rest of your car. Although many fenders are sold pre-primed, you will still need to do a little priming to remove imperfections. This is a do-it-yourself project that should be done in a well ventilated, semi-enclosed area, such as a large garage with the garage door open.

Instructions

1

Determine the color code of the paint you need for the fender. Look on the information sticker on the driver's side door. There will be a series of letters and numbers that begins with ABA or ABB. Write down the code, including the ABA or ABB, and write down the next two lines of codes as well. If you have a single tone car, one of these lines will be blank. A two-toned car will have a code on both lines. Take this code to an automotive store that mixes custom paints and have them make you 2 gallons of this paint.

2

Wash the car thoroughly, concentrating on the fender. This removes dirt and debris so the paint has a smooth, even surface to adhere to. Allow the car to dry completely.

3

Tape off the area around the fender using blue automotive tape. You can use newspaper or plastic sheets to protect the tire, rim and at least a 3-foot area around the fender from over-spray.

4

Prime the fender. Due to the amount of handling during shipping, you will usually have to lightly sand the fender with fine grain sand paper, such as 100 grit, to remove any imperfections. Once you do this, you will need to apply a coat of spray-on primer from your local automotive parts store. Make sure that you use automotive primer.

5

Apply a base coat of paint to the fender using an automotive paint spray gun attachment hooked up to an air compressor. You should fill up the spray gun reservoir 3/4 of the way to allow it to flow properly. Using a brush is another option, but a brush will usually leave brush marks. Use long, even sweeping motions to apply the base coat evenly. Allow this coat to dry for at least an hour before adding another coat. Put two to three coats of paint on the car. Darker colors need more coats than light colors. Allow the paint to dry completely between each coat.

6

Spray a clear coat onto the paint, if necessary. You will need to mix the clear coat with hardener according to manufacturer's instructions, as these instructions vary. This adds an extra layer of protection and will make the fender glossy. If the rest of your car has a clear coat, you will have to apply one. Remove the tape and protective materials, and make sure that nothing touches the clear coat.

7

Sand the fender using 1500 grit sand paper and water 2 or 3 days after you apply the clear coat. This is known as wet sanding. Make sure that you have water to rinse off the debris from sanding. Keep in mind that you need to use a very light touch as you want to sand only imperfections and not the actual paint.

8

Buff the fender using an orbital buffer with an automotive polishing pad and rubbing compound. You can do this using fresh pads to increase the luster.

---

When you replace the fender on your car, you will usually need to paint it to match the rest of your car. Although many fenders are sold pre-primed, you will still need to do a little priming to remove imperfections. This is a do-it-yourself project that should be done in a well ventilated, semi-enclosed area, such as a large garage with the garage door open.

Instructions

1

Determine the color code of the paint you need for the fender. Look on the information sticker on the driver's side door. There will be a series of letters and numbers that begins with ABA or ABB. Write down the code, including the ABA or ABB, and write down the next two lines of codes as well. If you have a single tone car, one of these lines will be blank. A two-toned car will have a code on both lines. Take this code to an automotive store that mixes custom paints and have them make you 2 gallons of this paint.

2

Wash the car thoroughly, concentrating on the fender. This removes dirt and debris so the paint has a smooth, even surface to adhere to. Allow the car to dry completely.

3

Tape off the area around the fender using blue automotive tape. You can use newspaper or plastic sheets to protect the tire, rim and at least a 3-foot area around the fender from over-spray.

4

Prime the fender. Due to the amount of handling during shipping, you will usually have to lightly sand the fender with fine grain sand paper, such as 100 grit, to remove any imperfections. Once you do this, you will need to apply a coat of spray-on primer from your local automotive parts store. Make sure that you use automotive primer.

5

Apply a base coat of paint to the fender using an automotive paint spray gun attachment hooked up to an air compressor. You should fill up the spray gun reservoir 3/4 of the way to allow it to flow properly. Using a brush is another option, but a brush will usually leave brush marks. Use long, even sweeping motions to apply the base coat evenly. Allow this coat to dry for at least an hour before adding another coat. Put two to three coats of paint on the car. Darker colors need more coats than light colors. Allow the paint to dry completely between each coat.

6

Spray a clear coat onto the paint, if necessary. You will need to mix the clear coat with hardener according to manufacturer's instructions, as these instructions vary. This adds an extra layer of protection and will make the fender glossy. If the rest of your car has a clear coat, you will have to apply one. Remove the tape and protective materials, and make sure that nothing touches the clear coat.

7

Sand the fender using 1500 grit sand paper and water 2 or 3 days after you apply the clear coat. This is known as wet sanding. Make sure that you have water to rinse off the debris from sanding. Keep in mind that you need to use a very light touch as you want to sand only imperfections and not the actual paint.

8

Buff the fender using an orbital buffer with an automotive polishing pad and rubbing compound. You can do this using fresh pads to increase the luster.

How to Trim a Man's Mustache

Growing a mustache is a great way to give yourself a handsome and dignified appearance. A sloppy mustache can make you look less attractive, so if you commit to growing a mustache, it is important to trim it often. Here's how.

Instructions

1

Comb the mustache so all the hairs are pointing in the same direction. Trim along the edge of the lip with your trimmer. Follow the line of the upper lip to so that you expose it evenly.

2

Lift the hair of the mustache gently with a comb. This will help you spot hairs that are longer than the rest of the mustache. Be thorough in this step so as not to let any stray hairs go unnoticed.

3

Slide the trimmers up along the teeth of the comb to trim the longer hairs. This will blend the mustache to give it a more consistent length. This provides a cleaner, more symmetrical appearance and gives your mustache balance.

4

Complete your grooming routine by trimming the hairs right below the nose. Doing this correctly creates a smooth line across the top of the mustache.

---

Growing a mustache is a great way to give yourself a handsome and dignified appearance. A sloppy mustache can make you look less attractive, so if you commit to growing a mustache, it is important to trim it often. Here's how.

Instructions

1

Comb the mustache so all the hairs are pointing in the same direction. Trim along the edge of the lip with your trimmer. Follow the line of the upper lip to so that you expose it evenly.

2

Lift the hair of the mustache gently with a comb. This will help you spot hairs that are longer than the rest of the mustache. Be thorough in this step so as not to let any stray hairs go unnoticed.

3

Slide the trimmers up along the teeth of the comb to trim the longer hairs. This will blend the mustache to give it a more consistent length. This provides a cleaner, more symmetrical appearance and gives your mustache balance.

4

Complete your grooming routine by trimming the hairs right below the nose.

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. Doing this correctly creates a smooth line across the top of the mustache.

How to Remove Toxins From the Body

Your body begins slowing down and your organs become less effective when your body is bogged down by toxins. You need to eliminate these toxins so your body can function as it should.

Instructions

1

Drink a lot of water to flush your body of toxins. You should be drinking at least 1 gallon or more of water daily. You can also have caffeine-free herbal teas to flush your body.

2

Increase the fiber in your food to make sure you have regular bowel movements. Good foods to eat vegetables and fruit such as bananas. Flaxseed oil in water or lemon juice with water will also serve as a mild natural laxative to clean out your system.

3

Exercise as often as you can to rid your body of toxins. Your body rids toxins from it through your sweat. Try sitting in a sauna, which is also great for sweating out those toxins.

4

Eliminate all foods and drinks that are high in toxins such as refined flour and sugar, fried foods, saturated fats, processed foods, meat with hormones and produce with pesticides, coffee, soda, drugs and alcohol.

5

Eat fresh fruits and vegetables. If cooked, prepare the vegetables with very little oil, fat or spices. These foods digest easier and are absorbed into the body faster to rid your body of toxins.

6

Have natural whole grains, rice, beans, herbs and pasta. Eat as many natural, organic products as you can.

---

Your body begins slowing down and your organs become less effective when your body is bogged down by toxins. You need to eliminate these toxins so your body can function as it should.

Instructions

1

Drink a lot of water to flush your body of toxins. You should be drinking at least 1 gallon or more of water daily. You can also have caffeine-free herbal teas to flush your body.

2

Increase the fiber in your food to make sure you have regular bowel movements. Good foods to eat vegetables and fruit such as bananas. Flaxseed oil in water or lemon juice with water will also serve as a mild natural laxative to clean out your system.

3

Exercise as often as you can to rid your body of toxins. Your body rids toxins from it through your sweat. Try sitting in a sauna, which is also great for sweating out those toxins.

4

Eliminate all foods and drinks that are high in toxins such as refined flour and sugar, fried foods, saturated fats, processed foods, meat with hormones and produce with pesticides, coffee, soda, drugs and alcohol.

5

Eat fresh fruits and vegetables. If cooked, prepare the vegetables with very little oil, fat or spices. These foods digest easier and are absorbed into the body faster to rid your body of toxins.

6

Have natural whole grains, rice, beans, herbs and pasta. Eat as many natural, organic products as you can.

How to Play the Mandolin

This four-stringed instrument can be a real joy to play, and makes a great addition to a lot of bands, particularly for live acoustic sessions. Here's how to get on your way to mastering this instrument.

Instructions

1

Get the necessary equipment. One of the first things you want is a pick, a plastic piece to pluck the strings with. The mandolin is a hard instrument to pick with your fingers, as you will quickly find out. Another good accessory is a strap for hanging the instrument around your neck if you'll be wanting to play it standing.

2

Practice picking the taut double strings of the instrument. You'll want to get a good balance between light touch and getting both tones out of a string. Lots of mandolin playing involves picking at a fast pace, so work that into your practice until you become comfortable with it.

3

Put your fingers on the fretboard. Another thing that will take some getting used to is keeping a firm pressure on the frets--the mandolin strings are harder and less supple than those of most other string instruments. Getting used to this is mostly an issue of building up the power in your fingers, as well as callouses on the tips of your fingers. Be patience with this process.

4

Learn the specific four-note combinations of mandolin chords. The mandolin has a different tuning than the guitar or other popular starter instruments. With mandolin, there's a whole new 'chord structure' to learn for strumming recognizable major or minor chords in a given key.

5

Find strumming rhythms that complement the songs you'll be playing along to. As mandolin is an "accompaniment instrument," it's important to be able to follow the cadence and tempos of other instruments.

---

This four-stringed instrument can be a real joy to play, and makes a great addition to a lot of bands, particularly for live acoustic sessions. Here's how to get on your way to mastering this instrument.

Instructions

1

Get the necessary equipment. One of the first things you want is a pick, a plastic piece to pluck the strings with. The mandolin is a hard instrument to pick with your fingers, as you will quickly find out. Another good accessory is a strap for hanging the instrument around your neck if you'll be wanting to play it standing.

2

Practice picking the taut double strings of the instrument. You'll want to get a good balance between light touch and getting both tones out of a string. Lots of mandolin playing involves picking at a fast pace, so work that into your practice until you become comfortable with it.

3

Put your fingers on the fretboard. Another thing that will take some getting used to is keeping a firm pressure on the frets--the mandolin strings are harder and less supple than those of most other string instruments. Getting used to this is mostly an issue of building up the power in your fingers, as well as callouses on the tips of your fingers. Be patience with this process.

4

Learn the specific four-note combinations of mandolin chords. The mandolin has a different tuning than the guitar or other popular starter instruments. With mandolin, there's a whole new 'chord structure' to learn for strumming recognizable major or minor chords in a given key.

5

Find strumming rhythms that complement the songs you'll be playing along to. As mandolin is an "accompaniment instrument," it's important to be able to follow the cadence and tempos of other instruments.

How to Take Free Dive Lessons

The sport of free diving, or "breath-hold" diving, means that the diver submerges without benefit of an oxygen supply beyond the contents of his own lungs. Take free dive lessons to experience the underwater world in the most natural way possible, in the ancient traditions of spear fishermen and pearl divers. The absence of scuba gear makes for a silent dive that is unfettered by equipment or bubbles.

Instructions

1

Take free dive lessons before attempting any breath-hold dives. Even if you are an accomplished swimmer both above and below the water's surface, remember that free diving has many risks as well as many rewards. While some free drivers can submerge to more than a hundred feet, no novice should attempt this on the first dive. No matter how experienced, no one should ever free dive alone. Be safe.

2

Locate a training program. Free diving is popular in areas known for their ocean sports, including snorkeling and scuba. Hawaii and California draw many free divers, as do several Caribbean islands. Take free dive lessons only from certified instructors and programs.

3

Expect your free dive lessons to emphasize psychology as much as they do physiology, breath control, physical conditioning and dive techniques. Like seals, humans possess the "mammalian dive reflex," which lowers the heart rate, redirects blood flow and reduces compression of the lungs as the diver submerges to lower depths. With the mind-over-matter concentration and breath control, land-dwelling humans can further develop this innate ability.

4

Find your level. Beginner sessions usually take at least two to three days. Beginner training starts with snorkeling equipment and techniques and then move on to free dive basics like dive safety, the buddy system, equipment, breath control and free dive techniques. Intermediate courses for free divers with some experience teach safety and methods of response to potential problems as well as honing free dive skills that enable the diver to descend deeper for longer periods of time. Master courses are for experienced free divers. Master free dive classes teach the most advanced dive techniques, go deep into the psychology of free diving and often cover competition protocols and standards.

5

Learn to think, breathe, descend and ascend. At the conclusion of your free dive lessons, you will be amazed both by how long you can stay deep underwater and the undersea world you encounter there. The absence of noise and equipment lets you experience the big blue and its inhabitants in a whole new way.

---

The sport of free diving, or "breath-hold" diving, means that the diver submerges without benefit of an oxygen supply beyond the contents of his own lungs. Take free dive lessons to experience the underwater world in the most natural way possible, in the ancient traditions of spear fishermen and pearl divers. The absence of scuba gear makes for a silent dive that is unfettered by equipment or bubbles.

Instructions

1

Take free dive lessons before attempting any breath-hold dives. Even if you are an accomplished swimmer both above and below the water's surface, remember that free diving has many risks as well as many rewards. While some free drivers can submerge to more than a hundred feet, no novice should attempt this on the first dive. No matter how experienced, no one should ever free dive alone. Be safe.

2

Locate a training program. Free diving is popular in areas known for their ocean sports, including snorkeling and scuba. Hawaii and California draw many free divers, as do several Caribbean islands. Take free dive lessons only from certified instructors and programs.

3

Expect your free dive lessons to emphasize psychology as much as they do physiology, breath control, physical conditioning and dive techniques. Like seals, humans possess the "mammalian dive reflex," which lowers the heart rate, redirects blood flow and reduces compression of the lungs as the diver submerges to lower depths. With the mind-over-matter concentration and breath control, land-dwelling humans can further develop this innate ability.

4

Find your level. Beginner sessions usually take at least two to three days. Beginner training starts with snorkeling equipment and techniques and then move on to free dive basics like dive safety, the buddy system, equipment, breath control and free dive techniques. Intermediate courses for free divers with some experience teach safety and methods of response to potential problems as well as honing free dive skills that enable the diver to descend deeper for longer periods of time. Master courses are for experienced free divers. Master free dive classes teach the most advanced dive techniques, go deep into the psychology of free diving and often cover competition protocols and standards.

5

Learn to think, breathe, descend and ascend. At the conclusion of your free dive lessons, you will be amazed both by how long you can stay deep underwater and the undersea world you encounter there. The absence of noise and equipment lets you experience the big blue and its inhabitants in a whole new way.

How to Make a Baby New Year Costume

Whether you're dressing up for New Year's Eve, Halloween or a random costume party, a Baby New Year costume is a fun and simple choice. Traditionally, Baby New Year personifies the beginning of a new calendar year, and is mentored by Father Time. With a few key elements, you can create your own Baby New Year Costume that is both traditional and adds some fun new twists.

Instructions

1

Drape a wide ribbon or sash, similar to the ones worn by beauty pageant contestants, diagonally across your chest. The sash should read, "Happy New Year," and include the new year's date.

2

Swathe yourself in white cloth around your hips or an actual diaper. Pin with a few baby blue safety pins for added effect.

3

Carry a festive New Year's accessory in your hand, such as a martini glass, a bottle of champagne or a noisemaker.

4

Wear an old-fashioned black top hat on your head, like the one worn by Frosty the Snowman and the Monopoly Man.

---

Whether you're dressing up for New Year's Eve, Halloween or a random costume party, a Baby New Year costume is a fun and simple choice. Traditionally, Baby New Year personifies the beginning of a new calendar year, and is mentored by Father Time. With a few key elements, you can create your own Baby New Year Costume that is both traditional and adds some fun new twists.

Instructions

1

Drape a wide ribbon or sash, similar to the ones worn by beauty pageant contestants, diagonally across your chest. The sash should read, "Happy New Year," and include the new year's date.

2

Swathe yourself in white cloth around your hips or an actual diaper. Pin with a few baby blue safety pins for added effect.

3

Carry a festive New Year's accessory in your hand, such as a martini glass, a bottle of champagne or a noisemaker.

4

Wear an old-fashioned black top hat on your head, like the one worn by Frosty the Snowman and the Monopoly Man.

How to Create and Edit ID3 Tags in iTunes

Digital music and audio does not come with a physical component, such as a CD case or booklet. This can be a problem if you are distributing audio or want to organize your music collection by binding some information to your songs. You can do this in iTunes with ID3 tags.

Instructions

1

Open iTunes, and navigate to the file in which you want to add information, whether it is a song you purchased from iTunes or a podcast you are sending to others.

2

Right-click on the file, and choose "Get Info." From the window which pops up, click on the Info tab. If it's an audio file you have downloaded, some information may already be filled in. However, you can add or change anything. If it is a podcast you created, everything is blank.

3

Add the ID3 information you want included with the file, such as album title, composer or year composed. Then select a genre from the dropdown menu at the bottom. If you want to add lyrics, move over to the lyrics tab to copy and paste them in.

4

Put ID3 information, such as a website address or any miscellaneous tags for podcasts you can distribute to others, in the comments section under the "Info" tab.

5

Go to the "Artwork" tab to add an album cover or other picture to the file. Drag a picture stored on your hard drive and drop it in the box. This image shows up in iTunes or other media players when you play the file.

6

Click the "OK" button when you are done editing your ID3 tags.

---

Digital music and audio does not come with a physical component, such as a CD case or booklet. This can be a problem if you are distributing audio or want to organize your music collection by binding some information to your songs. You can do this in iTunes with ID3 tags.

Instructions

1

Open iTunes, and navigate to the file in which you want to add information, whether it is a song you purchased from iTunes or a podcast you are sending to others.

2

Right-click on the file, and choose "Get Info." From the window which pops up, click on the Info tab. If it's an audio file you have downloaded, some information may already be filled in. However, you can add or change anything. If it is a podcast you created, everything is blank.

3

Add the ID3 information you want included with the file, such as album title, composer or year composed. Then select a genre from the dropdown menu at the bottom. If you want to add lyrics, move over to the lyrics tab to copy and paste them in.

4

Put ID3 information, such as a website address or any miscellaneous tags for podcasts you can distribute to others, in the comments section under the "Info" tab.

5

Go to the "Artwork" tab to add an album cover or other picture to the file.

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. Drag a picture stored on your hard drive and drop it in the box. This image shows up in iTunes or other media players when you play the file.
6

Click the "OK" button when you are done editing your ID3 tags.

How to Increase Vitamin D Intake

Current recommendations for daily intake of vitamin D are woefully inadequate. Ranging from 200 IU for infants to 600 IU for senior citizens, current thinking in the medical and scientific communities is that boosting daily vitamin D intake to as much as 10,000 IU could yield significant health benefits.

Instructions

1

Understand that the best source of vitamin D is the sun. The body does not produce vitamin D on its own. Some foods, such as dairy products and some cereals, are fortified with vitamin D, but it is impossible to get enough vitamin D from your diet alone.

2

Know that the current federal recommendations for daily vitamin D intake are outdated and inadequate. The current guidelines have been in place for decades and do not take into account recent scientific findings on the role of vitamin D in maintaining health and preventing illness.

3

Learn about the risks of vitamin D deficiency. Vitamin D deficiency has been linked to increased risk of 18 different types of cancer, including breast and prostate malignancies. Vitamin D deficiency is also linked to increased incidence of asthma, bronchitis and other respiratory diseases, particularly in children.

4

Realize that due to the shift from a rural agricultural society to an urban industrialized, technology-based society, few people get enough vitamin D from sunlight. This is particularly true for people living in northern climates, such as the northern U.S. and Canada, and dark-skinned people who have excess melanin, which blocks the absorption of ultraviolet sunlight by the skin.

5

Remember that 10 to 15 minutes in the summer sun during the peak hours of 10 a.m. to 2 p.m. naturally provides your body with 10,000 IUs of vitamin D. Apply sunscreen after you've soaked up 10 minutes of rays so that you balance the need for vitamin D and skin protection.

6

Eat foods either naturally rich in or fortified with vitamin D, such as fortified cereals, dairy products and fatty fish, including salmon and tuna. Watch out for the mercury content in the fish you eat.

7

Take a supplement. While some studies show that taking as much as 10,000 IUs per day is safe and beneficial, more conservative recommendations advise healthy individuals between the ages 1 and 50 to take as much as 2,000 IUs per day. Individuals age 51 to 70 can take 3,000 IU and individuals 71 and older can take 4,000 IU.

---

Current recommendations for daily intake of vitamin D are woefully inadequate. Ranging from 200 IU for infants to 600 IU for senior citizens, current thinking in the medical and scientific communities is that boosting daily vitamin D intake to as much as 10,000 IU could yield significant health benefits.

Instructions

1

Understand that the best source of vitamin D is the sun. The body does not produce vitamin D on its own. Some foods, such as dairy products and some cereals, are fortified with vitamin D, but it is impossible to get enough vitamin D from your diet alone.

2

Know that the current federal recommendations for daily vitamin D intake are outdated and inadequate. The current guidelines have been in place for decades and do not take into account recent scientific findings on the role of vitamin D in maintaining health and preventing illness.

3

Learn about the risks of vitamin D deficiency. Vitamin D deficiency has been linked to increased risk of 18 different types of cancer, including breast and prostate malignancies. Vitamin D deficiency is also linked to increased incidence of asthma, bronchitis and other respiratory diseases, particularly in children.

4

Realize that due to the shift from a rural agricultural society to an urban industrialized, technology-based society, few people get enough vitamin D from sunlight.

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. This is particularly true for people living in northern climates, such as the northern U.S. and Canada, and dark-skinned people who have excess melanin, which blocks the absorption of ultraviolet sunlight by the skin.
5

Remember that 10 to 15 minutes in the summer sun during the peak hours of 10 a.m. to 2 p.m. naturally provides your body with 10,000 IUs of vitamin D. Apply sunscreen after you've soaked up 10 minutes of rays so that you balance the need for vitamin D and skin protection.

6

Eat foods either naturally rich in or fortified with vitamin D, such as fortified cereals, dairy products and fatty fish, including salmon and tuna. Watch out for the mercury content in the fish you eat.

7

Take a supplement. While some studies show that taking as much as 10,000 IUs per day is safe and beneficial, more conservative recommendations advise healthy individuals between the ages 1 and 50 to take as much as 2,000 IUs per day. Individuals age 51 to 70 can take 3,000 IU and individuals 71 and older can take 4,000 IU.

How to Get Into the Pits at AMA Supercross

Supercross is a fast-growing, high-energy spectator sport where a motocross track is built inside of professional football and baseball stadiums. The Supercross season typically runs from early January until early May with stops all around the country. This sport provides unparalleled access to professional athletes by offering fans the chance to visit the pits throughout the afternoon prior to the races each night. Getting a pit pass is not as difficult as one may initially think.

Instructions

1

Buy your tickets. You can not get a pit pass without a ticket. You can get tickets at any Ticketmaster location or at the box office of the venue.

2

Ask about discounts. When you are purchasing your tickets, special discounts are sometimes offered for pit passes, which generally cost $10 per pass. You may be able to purchase your ticket and your pit pass at the same time.

3

Get there early. The Supercross program starts at 7:30 p.m., but the pits open at 12:30 p.m. Get there early to beat the crowd to the pits and get more autographs of your favorite professional motocross stars. Also, you won't have to wait in as long of a line to buy pit passes if you haven't purchased them yet.

4

Go to practice. Once you have purchased pit passes, you will also have access to practice throughout the afternoon. Watching the pros practice is a great way to learn about the sport and get a better idea of what to expect once the racing starts that evening.

5

Bring pens and markers. The teams provide materials for you to get autographed, like posters and hats. However, you may want to bring pens or markers so you can get your autographs in less time.

---

Supercross is a fast-growing, high-energy spectator sport where a motocross track is built inside of professional football and baseball stadiums. The Supercross season typically runs from early January until early May with stops all around the country. This sport provides unparalleled access to professional athletes by offering fans the chance to visit the pits throughout the afternoon prior to the races each night. Getting a pit pass is not as difficult as one may initially think.

Instructions

1

Buy your tickets. You can not get a pit pass without a ticket. You can get tickets at any Ticketmaster location or at the box office of the venue.

2

Ask about discounts. When you are purchasing your tickets, special discounts are sometimes offered for pit passes, which generally cost $10 per pass. You may be able to purchase your ticket and your pit pass at the same time.

3

Get there early. The Supercross program starts at 7:30 p.m., but the pits open at 12:30 p.m.

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. Get there early to beat the crowd to the pits and get more autographs of your favorite professional motocross stars. Also, you won't have to wait in as long of a line to buy pit passes if you haven't purchased them yet.
4

Go to practice. Once you have purchased pit passes, you will also have access to practice throughout the afternoon. Watching the pros practice is a great way to learn about the sport and get a better idea of what to expect once the racing starts that evening.

5

Bring pens and markers. The teams provide materials for you to get autographed, like posters and hats. However, you may want to bring pens or markers so you can get your autographs in less time.

How to Punctuate Dialogue

Adding punctuation marks to dialogue can be a tricky and confusing business if you're not well practiced at it. Knowing how to punctuate your dialogue is key to getting the emotional and narrative results in your writing that you want and communicating clearly with your reader. A few key steps can help you punctuate dialogue effectively.

Instructions

1

Separate dialogue from tag lines (he said, she said) with a comma. Without the comma your dialogue can become confusing to write and to read. Likewise, set a tag line off with commas if it interrupts a sentence or line of dialogue. The tag line serves as an interjection in this case and commas help separate it.

2

Place periods and commas inside quotation marks. However, remember that question marks, dashes and exclamation points reside outside the quotations unless they refer specifically to the words being spoken by your characters.

3

Use single quotation marks when you write a quote within a quote, otherwise known as an embedded quote. For example: "Have you read 'A Rose for Emily' already?" he asked her.

4

Emphasize the interior dialogue you write by putting it into italics. This helps set it off from the rest of your dialogue. Be sure to use it consistently lest it become confusing.

5

Insert quotation marks at the end of dialogue if it runs over into more than one paragraph. While holding off on the closing quotation marks might seem awkward or wrong, it is the grammatically correct way to punctuate dialogue.

---

Adding punctuation marks to dialogue can be a tricky and confusing business if you're not well practiced at it. Knowing how to punctuate your dialogue is key to getting the emotional and narrative results in your writing that you want and communicating clearly with your reader. A few key steps can help you punctuate dialogue effectively.

Instructions

1

Separate dialogue from tag lines (he said, she said) with a comma. Without the comma your dialogue can become confusing to write and to read.

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. Likewise, set a tag line off with commas if it interrupts a sentence or line of dialogue. The tag line serves as an interjection in this case and commas help separate it.
2

Place periods and commas inside quotation marks. However, remember that question marks, dashes and exclamation points reside outside the quotations unless they refer specifically to the words being spoken by your characters.

3

Use single quotation marks when you write a quote within a quote, otherwise known as an embedded quote. For example: "Have you read 'A Rose for Emily' already?" he asked her.

4

Emphasize the interior dialogue you write by putting it into italics. This helps set it off from the rest of your dialogue. Be sure to use it consistently lest it become confusing.

5

Insert quotation marks at the end of dialogue if it runs over into more than one paragraph. While holding off on the closing quotation marks might seem awkward or wrong, it is the grammatically correct way to punctuate dialogue.

How to Run an Art Gallery

Running a successful art gallery takes hard work and planning. Different types of galleries in different environments require varying degrees of education and experience. There is no guaranteed formula or method to find a job running an art gallery or to break into the field. Work to increase your chances of success in your job search and in securing a position.

Instructions

1

Decide what type of gallery you want to work in and learn what type of education is preferable for the job. Education may vary depending on what type of gallery you are interested in working for, what type of art you are in charge of and what geographical location you work in. Most established galleries want applicants to have a college degree in an art related field. Some more elite galleries desire advanced degrees.

2

Obtain practical work experience in a gallery. Secure an internship while in college to start your career in a gallery. Think creatively and explore all the options that are available to you. Many museums and galleries offer summer internships to undergraduates, graduate students and recent graduates of art programs.

3

Network with other artists and gallery owners. Networking provides opportunities to meet established professionals in the field. It also affords "insider" knowledge as to when positions become open. Success in the art world has a lot to do with reputation. Be mindful of this in all of your interactions.

4

Visit the galleries of artists. One of the most important aspects of running a successful gallery is the ability to find new talent as well as showcase experienced talent. Actively go out into the art community and locate artists who produce work you are interested in showing. The artists won't simply to come to you.

5

Volunteer your time and services at other art gallery openings and art events. Volunteering provides an excellent opportunity to network with other artists, while staying current with the latest news regarding your local arts scene.

6

Become familiar with the dangers and pitfalls of running an art gallery. Many of these dangers are unique and based on local economics and business development plans. Network with local gallery and business owners and ask them to assist you in identifying issues that you need to be aware of.

---

Running a successful art gallery takes hard work and planning.

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. Different types of galleries in different environments require varying degrees of education and experience. There is no guaranteed formula or method to find a job running an art gallery or to break into the field. Work to increase your chances of success in your job search and in securing a position.

Instructions

1

Decide what type of gallery you want to work in and learn what type of education is preferable for the job. Education may vary depending on what type of gallery you are interested in working for, what type of art you are in charge of and what geographical location you work in. Most established galleries want applicants to have a college degree in an art related field. Some more elite galleries desire advanced degrees.

2

Obtain practical work experience in a gallery. Secure an internship while in college to start your career in a gallery. Think creatively and explore all the options that are available to you. Many museums and galleries offer summer internships to undergraduates, graduate students and recent graduates of art programs.

3

Network with other artists and gallery owners. Networking provides opportunities to meet established professionals in the field. It also affords "insider" knowledge as to when positions become open. Success in the art world has a lot to do with reputation. Be mindful of this in all of your interactions.

4

Visit the galleries of artists. One of the most important aspects of running a successful gallery is the ability to find new talent as well as showcase experienced talent. Actively go out into the art community and locate artists who produce work you are interested in showing. The artists won't simply to come to you.

5

Volunteer your time and services at other art gallery openings and art events. Volunteering provides an excellent opportunity to network with other artists, while staying current with the latest news regarding your local arts scene.

6

Become familiar with the dangers and pitfalls of running an art gallery. Many of these dangers are unique and based on local economics and business development plans. Network with local gallery and business owners and ask them to assist you in identifying issues that you need to be aware of.

How to Fade a T-Shirt Deliberately

If you have a t-shirt that you wish was just a little faded or want to create an old, well-used look with a new t-shirt, you can deliberately fade your t-shirt. You may want to practice before you try one of the methods on your favorite t-shirt, particularly if you're using a method that has a large potential for user error.

Instructions

1

Use RIT color remover. You can often find this in the laundry section of a grocery store. Be sure to follow the directions carefully for the best results.

2

Wash the t-shirt repeatedly. Generally clothes fade over time the more you wash them. Repeated washing can be a more controlled way of fading your t-shirt than some of the other methods.

3

Put your t-shirt out in the sun. This can take a while to accomplish, but it's one of the easier methods. Wrinkling the shirt up or only letting the sun get to certain parts of the shirt can create fun effects on the t-shirt.

4

Spray lemon juice on your t-shirt and lay it in the sun. Although fading won't happen quickly, you can monitor for the color that you want. Keep in mind that you'll need to let the sun reach both the front and the back of the shirt for a more even fade.

5

Soak the t-shirt in a mixture of water and salt (8 cups water to 1 cups salt, boiled and cooled) for several days and then rub it down with fine sandpaper. You can hang it out in the sun until you like the color, rinse and wash alone. Be sure to take care with an iron-on graphics or silkscreening.

---

If you have a t-shirt that you wish was just a little faded or want to create an old, well-used look with a new t-shirt, you can deliberately fade your t-shirt. You may want to practice before you try one of the methods on your favorite t-shirt, particularly if you're using a method that has a large potential for user error.

Instructions

1

Use RIT color remover. You can often find this in the laundry section of a grocery store. Be sure to follow the directions carefully for the best results.

2

Wash the t-shirt repeatedly. Generally clothes fade over time the more you wash them.

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. Repeated washing can be a more controlled way of fading your t-shirt than some of the other methods.
3

Put your t-shirt out in the sun. This can take a while to accomplish, but it's one of the easier methods. Wrinkling the shirt up or only letting the sun get to certain parts of the shirt can create fun effects on the t-shirt.

4

Spray lemon juice on your t-shirt and lay it in the sun. Although fading won't happen quickly, you can monitor for the color that you want. Keep in mind that you'll need to let the sun reach both the front and the back of the shirt for a more even fade.

5

Soak the t-shirt in a mixture of water and salt (8 cups water to 1 cups salt, boiled and cooled) for several days and then rub it down with fine sandpaper. You can hang it out in the sun until you like the color, rinse and wash alone. Be sure to take care with an iron-on graphics or silkscreening.

How to Buy Dental X-Ray Equipment

Whether it's a Bite-wing X-ray, Periapical X-ray or Panoramic X-ray, dental images all require top-notch equipment and software to get the job done. Seek out companies that specialize in selling dental X-ray equipment, including the X-ray itself as well as ID printers and X-ray viewers.

Instructions

1

Decide what type of equipment and how many units you need before you start shopping around.

2

Take a look at your office's setup. Some dental X-ray machines are attached to a wheeled floor stand. Others need to be mounted on the wall. See which type works best in your facility.

3

Look online. There are databases that list all the companies that specialize in dental X-ray equipment. Also, ask your medical supply dealer for recommendations.

4

Compare prices. Dental X-ray units cost several thousand dollars apiece, so it's a big investment.

5

Look for units with a push button that can be operated from outside the room, if needed. Some come with a remote control panel, too.

6

Buy X-ray machines that are made of high quality materials. Many have glossy finishes, specifically so they can be cleaned easily. This helps keep your working environment hygienic.

7

Find a reputable dealer. Ask other dental offices where they bought their equipment. Get information on the company's exchange or return policy, just in case.

---

Whether it's a Bite-wing X-ray, Periapical X-ray or Panoramic X-ray, dental images all require top-notch equipment and software to get the job done.

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. Seek out companies that specialize in selling dental X-ray equipment, including the X-ray itself as well as ID printers and X-ray viewers.

Instructions

1

Decide what type of equipment and how many units you need before you start shopping around.

2

Take a look at your office's setup. Some dental X-ray machines are attached to a wheeled floor stand. Others need to be mounted on the wall. See which type works best in your facility.

3

Look online. There are databases that list all the companies that specialize in dental X-ray equipment. Also, ask your medical supply dealer for recommendations.

4

Compare prices. Dental X-ray units cost several thousand dollars apiece, so it's a big investment.

5

Look for units with a push button that can be operated from outside the room, if needed. Some come with a remote control panel, too.

6

Buy X-ray machines that are made of high quality materials. Many have glossy finishes, specifically so they can be cleaned easily. This helps keep your working environment hygienic.

7

Find a reputable dealer. Ask other dental offices where they bought their equipment. Get information on the company's exchange or return policy, just in case.