| How to Cope with Depression in College Posted: 12 May 2017 05:00 PM PDT Transitioning into adulthood, making critical career and life decisions, and balancing schoolwork and other responsibilities are just a few of the many obligations college students grapple with. This exhilarating yet overwhelming period can leave you vulnerable to depression. Depression is a serious mental illness that is characterized by sadness, guilt, problems concentrating, changes in appetite or sleep habits, and thoughts of suicide.[1] If you are suffering from depression as a college student, you can learn to effectively cope by using the resources available on campus, adopting lifestyle habits to treat your symptoms, and addressing stigma or shame. EditTaking Advantage of Campus Resources - Use your campus counseling services. Most colleges and universities have on-site counseling centers dedicated to assisting their students. Here you can receive quality counseling services that help you beat depression by changing negative thought patterns and developing healthy coping skills.[2]
- If you think you might be struggling with depression, ask a resident assistant (RA), a friend, or the health office about the campus counseling center. You may also be able to look up the service on the college website.
- Arrange to receive follow-ups and medications nearby. Even if you have suffered from depression previously and saw a doctor in your hometown, it can help to have a local physician on hand for checkups and prescription refills. In addition, a local doctor can help you decide if your current depression treatment is effective or if you should try alternatives.
- Check to see if your college has a student health center where you can visit a doctor for follow-ups and/or a pharmacy to get your meds. If not, ask your parents to help you contact a physician in the community near your school.[3]
- Seek help with academics. Depression takes a toll on your ability to concentrate in classes and your capacity to retain new information. If your illness is affecting your studies, let someone at your school know so that you can get the assistance you need.
- You might simply tell an instructor, coach, or advisor that you are struggling in classes. Start the conversation by pulling them aside and saying, "Mr. Wagner, I am suffering from depression and it's making it hard for me to keep up in class."
- You might also research on-campus tutoring services, study groups, or find out what sort of accommodations may be available to you by browsing your school's website.[4]
- Participate in extracurricular activities for positive social connection. Team sports, student organizations, volunteer groups, and fraternities and sororities are all great platforms on campus to meet new friends and pursue your interests. Ask about the different organizations offered at your school and join at least one.[5]
EditTreating Your Symptoms - Create a realistic routine. Depression can wreak havoc on your ability to perform in classes or extracurriculars. However, you can set yourself up for success and improve your mood by developing a feasible schedule.
- Challenge yourself to get out of bed, tidy your dorm or apartment, eat a hearty breakfast and get dressed for classes each day. Get your books and outfit ready the night before to ease your morning routine.
- If you have trouble focusing early in the morning, optimize your schedule with late morning and early afternoon classes.[6] Prioritize getting your work done. So, if you fear you'll climb back into bed after classes, schedule a few hours in the library before heading back to your dorm.
- Eat a balanced nutritious diet. As you know, a healthy diet is vital to overall health and wellness. People with depression, however, can be deficient on essential vitamins and nutrients that counteract stress. You may notice your mood lifting once you make some better dietary choices.
- While you may be tempted to reach for fast or convenience foods like pizza, chips, or candy, these foods offer nothing in terms of nutritional value. Opt for healthy, whole foods like fresh or frozen fruits and vegetables, lean sources of protein, nuts and seeds, whole grains, and low-fat dairy.
- Choose brain-healthy foods like leafy green salads with spinach that provide magnesium or omega-3 rich walnuts or tuna.[7]
- Get plenty of exercise. Physical activity is a natural anti-depressant as getting your heart rate up releases feel-good chemicals that lift the mood. Exercise also improves your sleep quality, reduces stress, and benefits your self-esteem.[8]
- Visit your campus gym to use the workout equipment or weights. Many colleges offer free personal training sessions or group fitness classes to students. You can also try going for a run around campus on sunny days. Or, go for a swim at the campus pool.
- If you have trouble getting motivated, ask a friend to join you. Working out with a buddy can further lift your mood. Plus, knowing that they will hold you accountable can give you the push you need.
- Try to sleep 7 to 9 hours each night. Your mood and sleep habits are intimately linked. If you frequently stay up all night cramming for tests or writing papers, you could be unknowingly compromising your mental health. Aim for a consistent sleep schedule by lying down and rising each day around the same times.[9]
- If you have trouble getting to sleep, your tech devices could be the culprit. Shut them down at least an hour before bed.
- If your night-owl roommate threatens your sleep quality, purchase an eye mask and ear plugs to reduce sound and light disturbances from disrupting your rest.
- In addition, if you suffer from insomnia, the campus health office may be able to give you medications or suggest supplements that help you sleep.
- Create a self-care plan to keep stress at bay. College being stressful is an understatement. Many students juggle classes with extracurriculars, social groups, and part-time jobs that add to their worries. Having a few relaxing activities in mind to do in case of stress can prevent your symptoms from worsening.
- Avoid unhealthy coping with alcohol or drugs. People with depression may wish to numb their symptoms by reaching for these substances, but they only worsen the problem in the long run.
- Minimize stress and relieve the symptoms of depression by regularly performing self-care. Try journaling your thoughts and feelings each day. Perform relaxation techniques like deep breathing, visualization, or progressive muscle relaxation. Watch a fun movie with your roommate. Or, grab a blanket and lie out on the lawn with an interesting book.[10]
- Stay in touch with family and friends back home. Although you may not be willing to admit it, many college students do feel homesick every now and then. Plan to visit your parents, siblings, and high school friends during break. You can also make use of various forms of technology to stay in touch.[11]
- Schedule a weekly Skype call with your family or friends. Keep track of what's happening in everyone's lives through social media. Send your parents an email when your grades post online.
- Seek help if you feel suicidal. If you have thoughts of taking your own life, you need to get professional help right away. Your campus counseling center or health office probably has a 24-hour crisis line you can call to speak to a counselor. This person can help you resolve negative thoughts or feelings, or get emergency services to you.
- If you cannot locate the campus crisis line, you can call the National Suicide Prevention Lifeline at 1-800-273-8255, or contact your local emergency services department.[12]
EditOvercoming Stigma and Shame - Join a mental health awareness or advocacy organization. Although more people being open about their struggles with mental illness reduce the stigma, some people are still weary of sharing their stories. You can connect with faculty and students who empathize with your experience in campus organizations dedicated to mental health.
- Ask a professor, advisor, or school counselor about organizations on your campus. College students can work together to shape policy regarding mental health and educate their peers on the signs of common conditions.[13]
- Build a reliable support network. Feeling valued and supported can go a long way towards helping you fight depression and overcoming stigma. Spend time with caring people who are positive influences. Stay away from people who are insensitive to your condition or expose you to unhealthy coping mechanisms like alcohol or drugs.
- Forms of support can vary from your roommate, fraternity or sorority, a kind professor, your counselor, and your parents.[14]
- Practice gratitude. Building a habit of gratitude can help you see the silver lining of difficult life situations. Gratitude can improve your health, enrich relationships, and even reduce depression and anxiety. What's more, being thankful for the positives in your life can help you feel less ashamed and stigmatized by depression. [15]
- Take a moment each day to write down a few things that went well or that you are grateful for. You might mention your counselor, a nutritious dinner, a spontaneous phone call from a childhood friend, or an invigorating yoga session.
- Know that you're not alone. Millions of college students experience depression every year. However, feeling isolated from others can amplify the stigma you feel when coping with depression. Thanks to awareness and advocacy organizations and national research, you can gain more insight into just how common your condition really is.
- Browse websites like the National Institute of Mental Health and the American Psychological Association to learn more about depression and how it affects college students like you.[16]
EditSources and Citations
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| How to Make Beer Cheese Posted: 12 May 2017 09:00 AM PDT Beer cheese is a popular dish for parties and potlucks. When making this dish, choose a flavorful beer of your preference. This will create more body in the cheese and impart some of its flavor, too. A mild garlic beer cheese will only take you about 20 minutes to prepare. A richer, bolder, creamier version of this recipe can be made in about 10 minutes. And should you be wanting for ideas about what to serve with your beer cheese, you can make the most of it with things like pretzel bread or dippable finger foods. EditIngredients EditMild Garlic Beer Cheese - 1 clove of garlic (peeled and halved)
- ¼ cup (59 ml) butter or margarine
- ¼ cup (59 ml) all-purpose flour
- 12 oz (355 ml) can or bottle regular or nonalcoholic beer
- 1½ lb (680 g) shredded mild cheddar cheese
- Green onion (chopped; optional)
Makes 16 servings. EditRich and Creamy Beer Cheese - 12 oz (355 ml) sharp cheddar cheese, shredded
- 1½ tbsp cornstarch
- 12 oz (355 ml) bottle of beer (preferably a brown ale)
- 5 oz (148 ml) evaporated milk
- 1 tbsp (15 ml) Dijon mustard
- 1 tsp (5 ml) Worcestershire sauce
- 1 tsp (5 ml) hot sauce
- Kosher salt (to taste)
Makes about 3 cups (710 ml). EditCooking Mild Garlic Beer Cheese - Rub garlic on your saucepan and then grease it. Take your peeled and halved garlic and rub it on the inside of your saucepan. Discard the garlic afterwards. Insert the butter into the pan and heat it over a low heat. Roll the melted butter in the pan to evenly distribute it.[1]
- Add flour and beer. Sprinkle your flour into the butter a little at time, stirring it in with a whisk as you do so. Continue to stir these ingredients while cooking them like this for about 2 minutes. Then stir in your beer.[2]
- Bring the mixture to a boil. At this point, you should increase the heat to your saucepan to medium-high. Heat the mixture until it boils, then reduce the heat so it stays at a steady boil. Stir it constantly throughout this process, and allow the mixture to boil for roughly 2 to 3 minutes.[3]
- When the mixture is thick and smooth, it's done. Depending on your stove top, it may take more or less time for the mixture to reach this consistency.[4]
- Pour your cheese into the mixture a little at a time. Reduce the saucepan's heat to low. Add your cheese to the mixture in ½ cup (118 ml) increments. While doing so, stir it with a wooden spoon or a similar kitchen utensil until the cheese is fully melted and the mixture is smooth.
- Add cheese in this way until no more cheese remains. Continue stirring throughout the process with a utensil.[5]
- Serve your beer cheese. Pour your beer cheese from the saucepan into a serving container, a crockpot, or a fondue pot. If you use a serving container, eat your cheese quickly so it doesn't cool down too much or thicken excessively. Crockpots and fondue pots will keep your beer cheese warm throughout a party or event.[6]
- You may want to add some garnish to your beer cheese to improve its presentation or modify the recipe. Chopped onions and parsley flakes, for example, are an excellent addition.
- Store leftovers in an airtight container in the refrigerator. In most cases, this recipe will keep for at least 5 to 7 days.
EditPreparing Rich and Creamy Beer Cheese - Combine your cheese and cornstarch in a bowl.[7] In a medium sized mixing bowl, use your clean hands or a kitchen implement to toss your cheese and cornstarch together. Do so until the two are evenly mixed. The cornstarch will create a creamier, thicker, cheesier consistency.[8]
- When you've finished mixing these two ingredients, set the bowl off to the side to be used later.
- Mix the beer, milk, mustard, and Worcestershire sauce. Blend these ingredients together in your saucepan with a whisk while the pan is still cold. When thoroughly mixed, heat this over medium heat until the mixture is steaming lightly.
- While heating these ingredients, stir them frequently with your whisk. This will prevent the ingredients from getting scorched.[9]
- Stir in your cheese. Little by little, stir in your cheese. The mixture will thicken as you add cheese, so you should use a sturdy utensil like a wooden spoon to mix it. Continue stirring and adding cheese until no more cheese remains and the mixture is thick and lightly bubbling.[10]
- Add hot sauce and salt to the mixture, then enjoy. Use your wooden spoon to stir in and evenly distribute the hot sauce in the mixture. Taste it and add salt to taste. Now it is finished and should be served immediately.[11]
- You can keep your beer cheese hot and prevent it from thickening too much with a fondue pot or a crockpot.
EditMaking the Most of Your Beer Cheese - Enjoy your beer cheese with chips and pretzels. These classic dippers are perfect for scooping up and enjoying beer cheese. This combination, however, can sometimes be a little salty, so you might want to serve chips and pretzels with assorted vegetables, like carrot sticks and cucumbers.
- There are many different kinds of chip you can use for your beer cheese. Thicker chips, like pita chips, will be sturdier and allow for bigger bites of cheese.
- Drizzle your beer cheese on pretzel bread. Pretzel bread has a salty, brown outer crust but a tender texture. This texture pairs very well with beer cheese. Try drizzling the cheese over the tops of pretzel rolls or dipping pretzel rolls into the cheese.
- Pretzel bread can be bought at many bakeries. Even if it's not a normal menu item, you can frequently special order it.
- Dip finger food into the beer cheese. Cut a hearty bread, like a baguette or peasant bread, into cubes. Do this also for ham and cucumbers. Cut onions into strips. Arrange these on a tray and serve them with your beer cheese. Dip these cubed foods into the cheese and enjoy.
- Carrot sticks and whole pieces of broccoli also work well as dippers for beer cheese. Experiment with various veggies to find which best suit your tastes.[12]
- Finished.
- Use caution whenever your stove top is hot. Failing to do so could result in injuries, like burns, or damage, like heat warping on your counter.
EditThings You'll Need EditMild Garlic Beer Cheese - Fondue pot (or similar serving container)
- Saucepan (at least 3 quarts (2.8 L) large)
- Whisk (or fork)
- Wooden soon (or similar utensil)
EditRich and Creamy Beer Cheese - Mixing bowl (medium size)
- Saucepan (medium size)
- Whisk (or fork)
- Wooden spoon (or similar utensil)
EditSources and Citations
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| How to Make Aloe Moisturizer Posted: 12 May 2017 01:00 AM PDT Aloe vera may help moisturize dry skin. If you have dry or itchy skin, you can try making your own aloe vera gel at home. You can heat oils over a double boiler and then mix in aloe vera gel. You can rub the oil onto dry portions of your skin. If you notice a bad reaction, stop using your moisturizer and talk to a doctor. EditIngredients - 1/3 cup aloe vera gel
- 2 tablespoons sweet almond oil
- 2 tablespoons jojoba oil
- 1 tablespoon beeswax
- 10 drops of any essential oils
EditHeating Your Oils - Add the almond oil, jojoba oil, and beeswax to a double boiler. To start, you will melt your oils together. Add your almond oil, jojoba oil, and beeswax to the top portion of your double boiler.[1]
- A double boiler has two pans: a larger, deeper pan and a smaller, more shallow pan. You should add your oils to the smaller pan and add a few inches of water to the larger pan. Then, fit the smaller pan over the larger pan and melt the oils over heat.[2]
- If you do not have a double boiler, place your oil in a glass or stainless steel bowl. Then, place this bowl in a pot filled with a few inches of water.[3]
- Melt your oils. Place your double boiler or double boiler substitute over the stove and turn on the heat to medium or medium-high. Allow the oils to melt until they're completely mixed together. This should take about two to five minutes.[4]
- You do not need to stir the oil. It should combine on its own.
- Transfer the oils to a bowl. Use a mixing bowl big enough to hold the oils with a little headspace on top. You will be adding more ingredients. Pour your oils into the bowl.[5]
- Cool for an hour. Before you proceed, you should let your oils cool to room temperature. Set the mixing bowl aside for about an hour to cool your oils.[6]
- You can use a thermometer to check the oil temperature.
- It may be easier to simply stick your finger in and see if the oils feel about the same temperature as the room. You should wait about an hour to do this, as the oil could be very hot. You may want to hover your hand above the oil for a moment. If the temperature is very hot, wait a bit longer before checking.
EditMixing the Remaining Ingredients - Mix your essential oils with your aloe vera gel. Add 10 drops of essential oils to the aloe vera gel. You can use one type of oil or combine different oils. Use a spoon to mix the oils into the aloe vera gel.[7]
- Essential oils that are good for dry skin include rose oil, frankincense oil, and neroli oil. A combination of these oils may work great in a moisturizer.[8]
- Add your aloe vera mixture to your oils. Take your aloe vera gel mixture. Pour it into the mixing bowl. You should use a hand mixer to combine.[9]
- Mix until you reach your desired consistency. Use the hand mixer to slowly whisk the oils together. There are no strict for how long to mix. It depends on the precise consistency you prefer. You should keep mixing your oils until you reach that consistency.[10]
- When you're done, your moisturizer is ready to use. You can store it in an airtight container between uses.
EditTaking Precautions - Consult your doctor prior to using aloe moisturizer. If you take prescription medication or have certain health concerns, you should consult a healthcare professional before using aloe vera gel. Aloe vera gel could potentially interfere with medications. You should also ask your doctor about aloe vera gel if you have existing allergies, are pregnant, or are trying to become pregnant.[11]
- Watch for signs of a bad reaction. Aloe vera gel, or the essential oils used in it, can sometimes cause a bad reaction. If you notice redness, itchiness, or hives after you begin using the gel, aloe vera gel may not be safe for your skin. Cease using your moisturizer and consult your doctor if your symptoms do not go away on their own in a few days.[12]
- If you have an allergy to garlic, onions, or tulips, a bad reaction may be more likely.
- Keep aloe vera gel away from your mouth. Aloe vera gel should never be swallowed. If you're using your moisturizer on your face, be very careful to keep it away from your mouth.[13]
- If you or a household member accidentally ingests aloe vera gel, see a doctor as soon as possible.
- Talk to your doctor about treating chronic dry skin. If you have itchy, dry skin that you moisturize regularly, be careful when using aloe vera gel. The long term effects of aloe vera gel, and many essential oils, are unknown. If your dry, itchy skin is a chronic problem, ask your doctor about treatment options. It is better to go with a verified treatment plan, as attempting to treat your skin on your own may have adverse long term effects.[14]
EditThings You'll Need - Mixing spoon
- Mixing bowls
- Hand mixer
- Double boiler
- Steel or glass bowl
- Pot
EditSources and Citations
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| How to Eat Healthily at a Buffet Posted: 06 May 2017 05:00 PM PDT Eating at a buffet is a great way to try new dishes and enjoy a great meal with friends, colleagues, or family. With so many food choices and the option to go back for seconds or thirds, it can be tricky to make healthy decisions. Next time you are at a conference, a wedding, or having dinner with friends at a buffet-style restaurant, take the time to plan ahead and avoid unhealthy, high-calorie dishes. If you survey the buffet, select nutrient-rich foods, and commit to practicing portion control, you can enjoy a healthy meal at a buffet. EditSurveying the Area - Find a table far away from the buffet. The average person makes three trips to a buffet, but if you sit further away, you are less likely to get up and go back for more servings.[1] If you are dining at a buffet-style restaurant, ask the hostess if you can be seated far away from the buffet table. While at a wedding reception or an event that has open-seating, choose a table that is on the opposite side of the room from the buffet stations.
- Keep your back toward the buffet. If sitting far away from the buffet is not an option, try to seat yourself facing the opposite direction. If you cannot see the carving table or the dessert section of a buffet, you may be less enticed by the array of foods available.[2] Keeping your back to the food can be an effective way to prevent you from getting up for another serving and to curb your cravings.[3]
- Look over the entire buffet before filling your plate. Before you grab a plate and hop in the buffet line, take a few minutes to scan the entire buffet to review your options. Knowing what is available ahead of time will help stifle the urge to fill your plate with samples and small bites of every dish that looks appealing.[4]
- As you look over the buffet, notice where everything is located. Look for the servings of vegetables and fruits first, and then concentrate on adding a lean animal-based or plant-based protein.
- Next, think about what whole grains are available, like steamed brown rice, quinoa, or whole wheat pasta.
EditControlling Your Portions - Decide how much to eat before you look at the buffet. Your eyes may be bigger than your stomach, so consider how much you would like to eat before glancing at the options. Decide how many times you will permit yourself to visit the buffet. Craft a plan and commit to it before hopping in line.
- Perhaps you will allow yourself to have a small starter, one healthy plate, and a small dessert, or perhaps you would like to have two moderately sized plates for dinner.
- Imagine your plate is divided in quadrants. When you begin to fill up your plate at a buffet, imagine that the plate is divided into four sections. This will help you visualize what a healthy meal should look like. One half of your plate should be reserved for vegetables and fruits, one quarter of the plate should contain a lean protein, and the last quadrant is reserved for whole grains.[5]
- Fill your plate with vegetables and fruits. Focus on filling about half or even three-fourths of these quadrants with vegetables and fruits.[6] Try to fill up on low-calorie, nutrient-rich vegetables and fruits to control your calorie intake while fueling your body.[7]
- Portion out proteins. Scan the buffet and look for healthy, lean proteins such as fish, turkey, or chicken. Plan to limit your red meat intake, and avoid processed meats, bacon, and cold cuts.[8] To control your portion sizes, grab a piece of protein that is similar in size to a stacked deck of cards.[9] This should fill about one quadrant of your plate.
- Eat a variety of whole grains. Look for whole grains like quinoa, whole wheat pasta, or brown rice to fill up the last quadrant of your plate. Avoid processed grains like white rice, white pasta, and white bread.[10] This should fill up the last quadrant of your plate, and should be similar to the size of a hockey puck.
- Eat slowly to control your food intake. Looking at all the delicious food on a buffet may make you very hungry and eager to get back to the table to chow down, but be careful not to eat too quickly. Once you have satisfied your hunger, it takes about 20 minutes for your brain to pick up the signal. When you eat slowly, you are giving your brain time to catch up with your stomach to tell you that you are full. Eating slowly can help you consume fewer calories and prevent you from visiting the buffet one too many times.[11]
EditMaking Healthy Selections - Start your meal with a cup of soup or a small salad. Enjoy a low-calorie soup or small salad at the beginning of your meal to satiate your hunger and help you control your calorie intake for the rest of the meal.[12] Soups like vegetable soup and broth-based soups are low in calories, and a small salad with fresh, raw vegetables provides a nutrient-dense starter.
- Avoid cream-based soups like clam chowder or lobster bisque, which can pack a lot of calories and fat. Visit the soup station at a buffet and grab a cup of tomato puree soup or an egg-drop soup.
- If there is a salad bar available, look for dark, leafy greens to serve as your base. Add raw or steamed vegetables like broccoli or peas, and avoid adding cheeses, croutons, and heavy, creamy salad dressings.
- Head back to your table and enjoy your starter before plating your main entrée.
- Opt for grilled, steamed, or broiled dishes. Skip the fried chicken legs or fish and chips at a buffet. Choose a healthier grilled chicken breast seasoned with herbs or fish that has been broiled with vegetables. At a Chinese buffet, skip the fried vegetables and load up on steamed broccoli, snow peas, and carrots. Avoid piling your plate with noodles or pasta dishes that have been pan-fried or stir-fried.
- Fried foods absorb a lot of calories and fat from the hot oil. Over time, consuming them can increase your weight and risk for diseases.
- Grilled, baked, and broiled dishes are lower in fat and calories, and they retain much of their nutritional content during cooking.[13]
- Avoid dishes covered in marinades, heavy sauces, and salad dressings. Marinades, salad dressings, and heavy or syrupy sauces can be deceivingly high in calories, fat, sodium, and added sugars.[14] Look for dishes that are seasoned with herbs and mixed with steamed vegetables, and avoid salads that are already coated with dressing.
- A cup of creamy pasta carbonara, for example, can contain almost 400 calories and over 400 milligrams of sodium.[15] Look for a pasta dish that is lightly coated with a tomato-based sauce instead.
- A tablespoon or 15 milliliters (1 fl oz) of ranch dressing can contain around 16 grams of fat and 143 calories.[16] Select a vinaigrette dressing or drizzle a small amount of extra virgin olive oil on your salad.
- Say no to soda. An average cup of soda can contain around 300 calories and 19 grams (0.67 oz) of sugar, and lemonade and other fruity drinks can also pack a lot of calories and sugar.[17] Order a glass of water or an unsweetened iced tea while dining at a buffet to minimize your calorie intake.
- Harmonize your flavors. A meal made up of many different flavors may stimulate you appetite, causing you to eat more. Try to harmonize and simplify the flavors on your plate, which may help you feel full and satiated. For instance, instead of cheesy broccoli, salad with ranch dressing, and beef with red wine sauce, choose a salad with a citrus-based dressing and fish with lemon or a similar citrus marinade.[18]
- Your food does not need to fit the same flavor profile from meal to meal — variety between lunch and dinner is great. Just try to keep the flavors within each meal simple and harmonious.
- Pass on the waffle or pancake station at a breakfast buffet. Waffle and pancake stations are often found at hotel breakfast buffets. Although they are tasty, these sugary breakfast items can contain a lot of sugar and carbs with minimal nutritional value. Topping them off with 1 tablespoon or 15 milliliters (1 fl oz) of maple syrup can add an additional 52 calories.[19]
- Opt for an egg-white omelet or a bowl of oatmeal to load up on protein and fiber that will fuel you throughout the day.
- If you do wish to indulge but don't want to consume all those calories and sugar, opt for a multi- or whole grain waffle or pancake and use a minimum amount of syrup.[20]
EditSources and Citations
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