How to Help Girl Athletes Get Through Puberty


Steps:
1.Relish the benefits. Experts stress that the physical activity of sports is an extremely important health benefit for young girls.
2.Expect some challenges. Girls drop out of sports at a rate six times higher than do boys, many of them during puberty.
3.Keep high standards. Despite certain effects of puberty on performance, puberty has no effect on skill development. Skill can increase with practice.
4.Don't be concerned with delayed menstrual periods. Delayed menstruation is not medically harmful as long as it occurs by age 18.
5.Consult a doctor. You can put your mind to rest concerning any aspects of sports and puberty. You're better off with a doctor who understands and is supportive of youth sports.
6.Make sports a positive part of puberty. With all of the physical, social, and emotional ups and downs, sports can give important focus and direction to a girl and her family.
7.Be on the lookout for inequality. Girls are still often not given the same opportunity as boys, despite great advances. Make sure they are, especially during this sensitive time. 
Tips:
Get ready for the ride. Puberty may be difficult, but it can be made smoother if you accept its inevitability and know that it will pass.
Communicate. Resist any urge to take the silent approach. Encourage your daughter to talk about her feelings.
Seek out others. Encourage your daughter to find a role model or someone in whom she can confide.
Bring in the coach. Enlist the help and advice of a coach, preferably one with experience in this area.
Set goals. Keep your daughter focused on a long-term sports goal, such as making a desired team, to get her through difficult times.
Watch what she eats. Pay special attention to good nutrition, particularly avoiding fad diets. 
Overall Warnings: If you have any questions or concerns, contact a physician or other health-care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment. 

How to Reverse Layout Dive From a Springboard


Steps:
1.Master both the forward and backward layout dives before attempting the reverse layout. (See "How to Back Layout Dive From a Springboard.") The skills of these dives are the essential components of the reverse layout and must be learned in the proper sequence.
2.Start the dive with a normal forward approach. It's vital that you have this approach mastered and in perfect balance. Remain perpendicular to the board as you ride through the bending of the board. Any bending at the waist will inhibit your rotation.
3.Swing your arms over your head as you leave the board and spread them to the sides, in line with your shoulders, as you drop your head back exactly as you do in a back layout dive.
4.Lift your chest as you drop your head and spread your arms to get your whole body rotating. Contract the muscles of your abdomen and buttocks, while keeping your legs straight and toes pointed.
5.Look down at the water as you turn over the top of your lift and start downward, headfirst, toward the water.
6.Bring your arms together over your head when you can see the water.
7.Return your head to its normal position as you enter the water. This will straighten out your back and give you good alignment for your entry. 
Tips: Make sure to get good momentum on your approach to carry you forward while in the air, but avoid trying to jump out away from the board. Good technique will carry you away safely. 
Warnings: If you're fearful about attempting this dive, you're probably not ready to try it. Even when you are ready, attempt the reverse layout only under close supervision. 
Overall Warnings: Springboard diving is an inherently dangerous activity that can result in serious injury or death. We recommend that you seek proper training and equipment before attempting this activity. 

How to Treat Foot Cramps in Adults


Steps:
1.Take the cramped foot in your hands. Slowly but firmly move it in the opposite direction of the cramped position.
2.Keep in this position until the cramp disappears.
3.Spread some baby oil generously over the area, and gently massage it for 5 to 10 minutes.
4.Take a pain reliever immediately, and if desired, repeat the dose after 4 hours. Aspirin and ibuprofen are recommended.
5.Elevate your foot on a pillow, to the level of your waist.
6.Apply an ice pack if the cramp is due to overuse, like from a sports injury. Place the ice pack around the cramp, not directly on it.
7.Use moist heat on the cramping muscle three times a day if cramping is chronic and persists longer than 24 hours. A warm foot soak may be beneficial.
8.Consider wrapping the foot with an elasticized cloth band or sports wrap. Be careful when wrapping under the arch - too much pressure against it can cause pain.
9.Rest and stay off your foot. Give the muscle, tendon or nerve mass time to heal. 
Tips: If you're still suffering from cramps after one to two weeks, contact a podiatrist. 
Warnings:
If your foot is hot or swollen, or if you have a fever, consult a physician immediately.
If symptoms persist or if you have specific medical conditions or concerns, we recommend you contact a physician. This information is not intended as a substitute for professional medical advice or treatment.   

How to Determine the Value of Your Beanie Babies

Price Guides
Steps:
1.Check Ty's Web site (see Related Sites) to determine if your Beanie Baby is retired. Ty's site lists all Beanies and their comparative values.
2.Consult Beanie Baby collector's guides for another viewpoint or if you don't have access to the Internet.
3.Check the Internet or a collector's guide to determine if a flaw on your Beanie Baby will lessen, or increase, its worth.
4.Write to Ty through its Web site if you can't find a price for your Beanie on the Web or in a collector's book.
5.Look up values online at the Beans & Bears Web site and subscribe to its monthly print magazine. 
Tips:
Beanies with manufacturer's errors, like missing tails or spots, are not assigned preset values, but they may be worth a lot of money.
Hang-tag errors are easily fixed and not worth much, but tush-tag errors may have significant value. 
Assessing Your Beanies

Steps:
6.Examine the tags on your retired or flawed dolls.
7.Consider Beanies with perfectly preserved hang or tush tags and no factory defects to be in "mint" condition.
8.Value Beanies with slightly bent tags at 80 percent to 90 percent of the top price. These Beanies are in "near-mint" condition.
9.Give Beanies with creased tags - those in "excellent" condition - 65 percent to 75 percent of the maximum value.
1..Price Beanies with missing tags at 45 percent to 60 percent of the optimum value. These Beanies are said to be in "very good" condition.
1..Reduce the value of Beanies with worn fabric, tears, stains or missing parts - those that do not meet the "very good" standard - to 5 percent to 35 percent of the top price.   Steps:
1.Examine your glass items to determine what condition they are in. Items that are worn, scratched or chipped will be worth less than identical items that are undamaged.
2.Purchase a glass valuation guide. If you collect a certain type of glass, get a guide that is just about that type, as it will have more details. Try to find a book with a lot of color photos, which will help you locate your items more easily.
3.Match your pieces to those listed in the book and read the value that is estimated.
4.Go to glass shows, conventions and sales and compare your pieces to those on display.
5.Talk to collectors and dealers and get their opinions about the value of your items.
6.Have your collection appraised by someone with experience in glass collecting. You will have to pay for an appraisal, but it will be very thorough and detailed and give you a lot of information. 
Tips: Understand that the appraised value of a piece may be different from the amount you are able to sell it for. Market conditions vary with demand.   

How to Choose a Home Alarm System

Conducting Preliminary Research
Steps:
1.Survey your home and determine how many windows and doors you want to be “switched,” or integrated into the home security system.
2.Determine possible locations for the control panel and keypads. You might find it convenient to place a keypad close to the front door. You might also want a keypad close to the bedrooms. The control panel commands the system, and the keypads allow you to program the system and turn it, or its components, on and off.
3.Determine how far away windows and doors are from the control panel so that you know how far wires will be routed if you choose a wired alarm system or how far a wireless system needs to communicate with sensors. Keep in mind that it is difficult to install a hard-wired security system unless your house is still under construction.
4.Decide whether you want a monitored security system that will be monitored 24 hours a day. The central monitoring station “watches” your home for a monthly fee. A less expensive alternative is a basic sensor system with a dialer accessory that connects the system to your phone lines and dials preselected numbers if the house’s security is breached.
5.Consider your lifestyle. Does anyone in the family often get up in the middle of the night for a snack? Do you have a large pet that roams the house at night? Such circumstances will influence the type of motion sensor you select and how it is installed. It may also call for you or members of your family to take trips to the keypad to prevent false alarms. 
Choosing the System

Steps:
6.Consult with a reputable home security system adviser.
7.Choose a system with a control panel that can monitor all the zones you have in your home. Each window or door integrated into the system is considered a zone. A basic system is capable of controlling eight zones. However, many panels permit the addition of expansion modules that allow the system to watch up to 32 zones.
8.Determine if the routing of the wires for a hard-wired security system might be too long. With a wired system, you will have to drill holes in walls where wires will have to be routed. If the wire run appears too long to you, choose a wireless system.
9.Make certain that a wireless system can perform up to the distance of the farthest zone.
1..Be certain that the system you choose can accept fire-protection sensors, carbon monoxide sensors and combustible-gas detectors, anti-freeze-up low-temperature switches (especially in cold climates) and water detectors. Make sure that panic buttons are or can be included.
1..Choose a system that is user-friendly. Make certain that inputting codes into the keypad is not a complicated process and is one that everyone in the family can learn quickly. You don’t want to have to refer to the owner’s manual as you input or try to interpret codes.
1..Work the keypad of the system you select to assure yourself that it is easy to use. Encourage all family members to work the keypad so that you will select one that everyone can use comfortably. 
Tips:
You may want to include some kind of alarm noisemaker. A blast of a siren or alarm bell not only alerts neighbors that an intruder is in your home, but also can scare the trespasser away.
A motion sensor outside the home can provide an early warning and, when used with a noise-maker, can discourage an intruder from entering your home.   

How to Remove Drop Frames in Premiere


Steps:
1.Before you begin recording, open the MovieCapture menu and select According Options. (See "Perform a Video Capture in Premiere," under Related Hows, for more on setting up a video capture.)
2.Click to put an X beside Report Dropped Frames.
3.Click OK.
4.Record your video. When you are finished, you will be shown a report identifying dropped frames, if any.
5.Save and name your clip.
6.Drag your clip into the Construction window.
7.With the Construction window selected, click on the Window menu, and then on Construction Window Options. Select the icon size that you want, and then click to display the type of tracks that you are using.
8.Still in the Construction Window Options dialog box, click beside the Track Format that allows you to see each individual frame. Click OK.
9.Move to the bottom of the Construction window. Click on the Zoom In/Out tool. Set it to display each individual frame.
1..Move through the window until you come to the first dropped frame; it appears black or otherwise distorted.
1..Click the Razor tool in the Tool menu at the bottom of the Construction window.
1..With the Razor tool, click on each side of the dropped frame.
1..From the Edit menu, click Cut. The dropped frame is removed and an empty space remains.
1..Click on the Selection tool from the Construction Tool menu.
1..Drag the clip to the immediate right of the empty space where the dropped frame used to be into the empty space.
1..Repeat until all dropped frames have been cut.
1..Save and name your project. 
Tips: Some versions of Adobe Premiere allow you to stop recording when a dropped frame occurs.   

How to Write a Villanelle


Steps:
1.Consider the subject matter that you wish to address in your poem. It's often a good idea to select the repeating lines ahead of time.
2.Write a three-line stanza in iambic pentameter with an a-b-a rhyme scheme, followed by a second three-line stanza in iambic pentameter with an a-b-a rhyme scheme. Use the first line of the first stanza as the third line of the second stanza.
3.Compose a third three-line stanza in iambic pentameter with an a-b-a rhyme scheme. Use the last line of the first stanza as your third line.
4.Draft a fourth three-line stanza in iambic pentameter with an a-b-a rhyme scheme. Use the first line of the first stanza as your third line.
5.Write a fifth three-line stanza in iambic pentameter with an a-b-a rhyme scheme. Use the last line of the first stanza as your third line.
6.Compose a quatrain in iambic pentameter with an a-b-a rhyme scheme. Use the first and last lines of the first stanza as your third and fourth lines.
7.Revise as needed. 
Tips:
Use the nonrepeating lines of your poem to accent or alter the meaning of the lines that are being repeated.
A variation on the villanelle, created by Donald Justice, uses varying line lengths and allows slightly different wording in the repeated lines. If you're having difficulty creating a typical villanelle, you might want to consider using this version. You might lose some of the benefit of the exercise by doing so, but in the end a poet's duty is to act in the best interest of the poem. 
Warnings:
Creating a villanelle that surprises and interests the reader may be one of the most difficult tasks a poet can undertake.
Do not be discouraged about forms by peers claiming to be poets. When you hear a poet say how much he or she dislikes writing in form, remember that a great artist sees the opportunities in every canvas, regardless or shape or size. A poor artist sees only the limitations.  Steps:
1.Write a brief statement of the poem's purpose before you begin recounting the story - say, to detail your dog Champ's heroic crusade against backyard birds - followed by an invocation of the Muse.
2.Give a short, general outline of the action of the poem in the statement of the poem's purpose.
3.Invoke the Muse next by first praising her, then by asking her to aid you in the writing of your poem. The Muse of epic poetry was Calliope, but you can also invoke Thalia (Muse of comedy) or Melpomene (Muse of tragedy).
4.Choose a particularly heroic event in the hero's life at which to start. This will be the main action of your poem.
5.Begin the narrative by employing "in medias res" or "framework" narrative. Literally meaning "into the midst of things," this is a poetic convention in which the narrative begins in the middle of the main action and earlier events are retold through flashbacks. The past actions thus form a framework centering around the main action.
6.Confront your hero with dangerous monsters and other incredible adventures. Include vivid and explicit descriptions of warfare (particularly weapons and combat).
7.Use the supernatural to get your protagonist out of tough situations. If your hero or heroine is in a no-win situation, simply send in a god or goddess to help out at the last moment. 
Tips:
Read a few epic poems, such as the "Aeneid" or the "Iliad," before writing your own.
In the story about Champ the dog, you would begin your narrative at the middle of Champ's life - in the midst of her crusade against birds - and then, in flashbacks, recall her formative years as a puppy. 
Warnings: Be prepared to devote a great deal of time to writing your epic poem. 

How to Create Photos That Can Get You Commercial Modeling Jobs


Steps:
1.Figure out how you can honestly see yourself being cast. Do you have the "Baywatch" look, or are you the "girl next door" type? Could you be a schoolteacher, businessperson, mom, doctor or plumber?
2.Go through magazines in which you can imagine seeing yourself and study the ads. Look at the expressions of the models and practice re-creating those looks.
3.Make a list of the ad's props - the items that help the photo look more realistic. For example, the desk of a businessperson would have props such as a computer, pen, Rolodex and paper.
4.Show samples of the ads you saw in the magazines to your photographer before the photo session.
5.Make sure the photos you're taking tell a story and that they look like real ads. For example, if you're portraying a student, sit at a desk doing homework. Your expression could show that you're frustrated because you don't understand the assignment. This photo could be an ad for a tutoring company or a private school.
6.Show a wide variety of expressions and emotions in your shots for the greatest chance of success. 
Tips:
Every photo that you take should look like an ad.
Know your capabilities and your strengths. For example, if you have the "girl next door" look, try to work with that look. 
Warnings: The main reason for failure in this industry is not due to looks or abilities. People fail because they don't know how to create interesting photos that grab the attention of agents, photographers and creative directors at advertising agencies.   

How to Make Bean Tamales

Making the Beans and the Masa
Steps:
1.Bring a large pot of water to a boil, then turn off the heat. Add the corn husks and weight them down with a plate to completely submerge them.
2.Let them soak for one hour.
3.Heat the 2 tbsp. lard in a large skillet over medium heat. When the lard is hot, add the beans, brown sugar, cinnamon, cloves and raisins.
4.Simmer for 15 minutes, stirring frequently. Remove from the heat.
5.If using fresh, store-bought masa, cream the lard, granulated sugar and salt in an electric mixer until light and fluffy. Add masa and roughly 1/3 to 1/2 cup water gradually to the mixer until all the masa is used.
6.Whip the masa until fairly light and fluffy.
7.Test the masa by taking a small ball and placing it in a glass of water. If the masa floats, it is ready. If it sinks, it needs more water whipped in.
8.If adding more water, do so in very small increments.
9.If using dried masa harina de maiz, cream the lard, granulated sugar and salt and add the masa harina and broth slowly. Whip until the masa is light and fluffy.
1..Test by dropping a ball into a glass of water. 
Tips: Fresh masa is available at Mexican markets. Dry masa harina and corn husks can sometimes be found in supermarkets, depending on where you live. Otherwise, try a Mexican market.  
Assembling the Tamales

Steps:
1..Drain the corn husks and pick 12 of the nicest, largest ones. Spread a husk on a cutting board or large plate, with the large end facing the top of the board or plate.
1..Pat the husk dry with a paper towel and place about one heaping tablespoon of masa right in the center. Using your fingers or the back of a spoon, spread the masa almost all the way to the sides of the husk and to near the top.
1..Leave most of the lower half of the husk uncovered. Place a tablespoon or two of the bean mixture in a vertical line down the center of the masa.
1..Fold the sides of the husk toward each other and overlap them. Fold the empty bottom half of the husk up against the rest of the filled roll.
1..Pinch the open top of the husk closed and lay the tamale, flap-side down, in a steamer basket. Repeat with the remaining ingredients and make sure the tops of the tamales are pointed upward, if at all possible, in the basket.
1..Steam the tamales for 20 to 30 minutes or until the masa seems fairly firm inside the husk.  
Tips: A bamboo Chinese steamer basket works really well for steaming the tamales. Place a ball of tinfoil in the center of the basket and then lean the tamales against the foil, top side facing up and the flap side down.   

How to Treat a Mosquito Bite


Steps:
1.Wash the infected area with soap and water as soon as you recognize that you've been bitten. Try to keep the site clean and dry until the irritation abates.
2.Avoid scratching. Although a mosquito bite should itch for only a few days, continual scratching will increase your discomfort and may prolong the itching.
3.Make a paste of baking soda and water, using just enough water to make the paste sticky. Spread the mixture on the bites.
4.Rub soap directly on the bite. This is an oft-repeated home remedy for mosquito bites.
5.Apply an ice pack or ice wrapped in a washcloth to the bite area.
6.Use calamine lotion or a topical anesthetic containing pramoxine to help relieve pain and itching.
7.Purchase 1-percent hydrocortisone cream to alleviate the itching. Follow directions on the package for safe use.
8.Use an anti-inflammatory drug such as ibuprofen or naproxen to reduce any accompanying swelling or redness. 
Tips:
See "Avoid Mosquito Bites," under Related Hows, for information on methods that will protect you from bites.
If you are traveling to a foreign country - especially the tropics - you may be in danger of contracting malaria from a mosquito bite. See "Malaria - General Information," under Related Sites, for facts you need to know about this illness.
If your mosquito bite becomes red and swollen and if the area around the bite feels warm to the touch, your bite may be infected. Apply an antibiotic cream or ointment. If symptoms do not clear up, consult your doctor. 
Warnings:
In rare cases, you may contract encephalitis from a mosquito bite. If, 5 to 15 days after a mosquito bite, you experience severe headaches, fever, nausea and vomiting, disorientation, chills and/or muscle aches and pain, see your doctor immediately.
If you have specific medical conditions or concerns, we recommend you contact a physician. This information is not intended as a substitute for professional medical advice or treatment.