sexta-feira, 9 de novembro de 2018

How to Start Eating Clean

Posted: 09 Nov 2018 12:00 AM PST

Clean eating does not have an official definition, but it basically means that you avoid processed and packaged foods in favor of foods that are in their natural state. It is a popular way to ensure that you are consuming healthier foods. To eat clean, focus on eating more fruits and vegetables along with whole grains, lean proteins, and healthy fats. Then, get into the habit of reading labels and preparing your own foods. Start with some simple meals and recipes to make following a clean-eating plan effortless and appealing!

EditSteps

EditChoosing Clean Foods

  1. Focus on fruits and vegetables. The basis of a clean eating plan should be whole, unprocessed fruits and vegetables. Try to buy fresh fruits and vegetables whenever possible. Include 1 or 2 servings of veggies or fruit with every meal.[1]
    Start Eating Clean Step 1.jpg
    • If you don't like to wash and cut produce yourself, you can purchase pre-washed and cut fresh produce.
    • Frozen produce is also a good option because it is minimally processed. It may even be higher in nutrients than some fresh produce.
    • Avoid canned produce since it contains added salt and other preservatives.
  2. Incorporate 2 to 3 servings of whole grains each day. Whole grains should make up the majority of your starches since they contain more fiber and nutrients than white grains. Eliminate white bread, pasta, flour, and rice from your diet. Replace these foods with whole grain options, such as whole wheat bread, pasta, and flour, and brown rice.[2]
    Start Eating Clean Step 2.jpg
    • Other good sources of whole grain include barley, quinoa, amaranth, and oats.
    • Opt for 100% whole wheat bread, tortillas, bagels, and other baked goods.
  3. Add a serving of lean protein to each meal. Protein helps to keep you feeling full for longer than carbs or fats, so make sure to get 2 to 3 servings of lean protein per day. All or most of the meals you eat should have 1 serving of lean protein.[3]
    Start Eating Clean Step 3.jpg
    • For example, you could include 1 serving of lean protein with your breakfast by having a container of Greek yogurt, or add a serving of light canned tuna in water for lunch, or round out dinner by having a serving of grilled skinless chicken breast.
    • Other meat and fish sources of protein include lean ground beef, ground turkey, lean cuts of pork, shrimp, salmon, cod, haddock, and scallops.
    • Non-meat sources of protein include tofu, tempeh, lentils, beans, nuts, and seeds.
  4. Include healthy fat sources in moderation. Fat helps with satiety, but too much fat will increase your overall caloric intake. Keep your servings of fattening foods to no more than 3 servings daily. Some good clean options for fats include:[4]
    Start Eating Clean Step 4.jpg
    • Avocado
    • Olive oil
    • Nuts
    • Seeds
    • Nut butters (without added sugar, salt, or oils)
    • Olives[5]
  5. Drink water as your main source of fluid. Water is essential to a clean eating plan, so make sure that you are drinking at least eight glasses of water daily. Drink water with your meals and between them to keep yourself hydrated.[6]
    Start Eating Clean Step 5.jpg
    • Try carrying a water bottle wherever you go and refill it as needed throughout the day!
    • You can also drink coffee, tea, and sparkling water as part of your daily fluid intake.

EditDeveloping Clean Eating Habits

  1. Read the label to check for recognizable ingredients. It is important to get in the habit of reading labels when you are trying to eat clean. Locate the ingredient list on a product before you buy it, and read through the ingredients. If you do not recognize an ingredient, the item is probably not compatible with a clean eating plan.[7]
    Start Eating Clean Step 6.jpg
    • For example, if a packaged food contains lecithin, hydrogenated soybean oil, or xanthan gum, you might want to pass on it.
    • Keep in mind that it is okay to splurge now and then. If you have a favorite food that contains some questionable ingredients, limit yourself to eating it once per week or once per month.
  2. Avoid foods with added sugar, salt, and fat. Another way to determine if a packaged food is clean-eating friendly is to look at the nutrition information. If the product is high in sugar, sodium, or fat, then it is likely not clean-friendly.[8]
    Start Eating Clean Step 7.jpg
    • No more than 30% of your total daily calories should come from fat.[9] For example, if you eat 1,500 calories in a day, no more than 450 of those calories should be from fat.
    • It is best to limit your total daily sodium to no more than 1,500 mg.[10] Look for foods labeled as low sodium and avoid adding salt to your food.
    • Women should have no more than 6 teaspoons (25 grams) of added sugar daily, and men should have no more than 9 teaspoons (38 grams).[11] Check the nutrition information on the label to find the amount of added sugar in a food.
  3. Choose whole versions of foods over processed ones. Processed foods often have fewer nutrients than whole foods, and they may also have added preservatives, flavors, and colors. The closer you can get to the food's original form, the better! If you are fond of a certain processed food, then try to find an alternative that is less processed.[12]
    Start Eating Clean Step 8.jpg
    • For example, if you like granola bars for breakfast, try having a bowl of steel cut oats with fruit and nuts added into it instead.
    • If you are a fan of beef jerky, choose a beef jerky without artificial flavors or colors.
    • Instead of a fruit rollup, have a serving of dried fruit.
  4. Shop around the perimeter at the supermarket. The easiest way to avoid packaged and highly-processed foods at the grocery store is to stick to the outer aisles. This is usually where the least processed foods are located, such as the fruits, vegetables, meat, fish, and dairy products.[13]
    Start Eating Clean Step 9.jpg
    • You may still need to go down a few of the interior aisles to find items like olive oil, nuts, and whole grains. Just steer clear of the cookies, crackers, chips, and other convenience foods.
  5. Get a cookbook and start preparing meals at home. Cooking for yourself is an excellent way to eat clean and save money at the same time. If you don't usually cook, get a clean-eating cookbook meant for beginners, or look up easy clean-eating recipes online.[14]
    Start Eating Clean Step 10.jpg
    • Choose a simple recipe for your first venture into clean-cooking, such as a 5-ingredient stir-fry or a simple baked chicken dish.
  6. Request substitutions to eat clean when you eat out. To ensure that you are sticking with your clean eating plan when you eat out, you might need to ask your server for some substitutions. Some simple ways that you can choose clean options in a restaurant include:[15]
    Start Eating Clean Step 11.jpg
    • Opting for oil-based dressings on salads or requesting oil and vinegar on the side.
    • Requesting a lettuce wrap for your burger instead of a bun.
    • Choosing grilled options over fried ones, such as grilled chicken instead of fried chicken.
    • Sticking with coffee or a plain, unsweetened latte instead of a flavored latte.

EditTrying Simple Clean-Eating Recipes

  1. Make an egg and veggie scramble for breakfast. Heat of olive oil in a frying pan on medium heat. Add of fresh or frozen cut vegetables of your choice to the pan. Stir the veggies every 2 to 3 minutes as they cook. When the veggies are heated through, add 2 eggs and continue stirring every 2 to 3 minutes.[16]
    Start Eating Clean Step 12.jpg
    • Remove the veggie scramble from the heat when the eggs are cooked and enjoy!
  2. Choose whole or dried fruit for snacks and desserts. Fruit is an excellent snack when you are eating clean. It is filling and nutritious. Wash, peel, and/or cut a serving of whole fruit. Some good options include:[17]
    Start Eating Clean Step 13.jpg
    • Apples
    • Oranges
    • Bananas
    • Blueberries
    • Strawberries
    • Watermelon
    • Grapes
  3. Try a veggie sandwich on whole grain bread for an easy lunch. Load up a couple of slices of whole wheat bread with the fresh veggies of your choice, such as cucumbers, lettuce, tomatoes, and onions. Add some avocado and/or hummus to your sandwich in place of processed condiments.[18]
    Start Eating Clean Step 14.jpg
    • If you want to add some lean protein, add a couple of slices of low-fat cheese, of turkey breast deli-slices, or 1 cooked veggie burger.
  4. Toss a salad for lunch or dinner. Start with a bed of fresh, washed lettuce and add chopped carrots, tomato slices, cucumber slices, sprouts, and chopped onions. Top the salad with a serving of lean protein, such as drained, canned light tuna or grilled chicken. Then, add some clean salad dressing that contains ingredients you recognize.[19]
    Start Eating Clean Step 15.jpg
    • Clean salad dressings are usually oil based and have only a few ingredients. For an extra clean option, make your own dressing with equal parts oil and vinegar or lemon juice. Then, add herbs, spices, and salt to taste.
    • If desired, you can also add a serving of healthy fats to your salad, such as avocado slices, walnuts, or olives.
  5. Make brown rice with stir-fried chicken and veggies for dinner. Stir-fried vegetables retain more nutrients than they would with other cooking methods. Add about of sesame oil to a wok on medium-high heat. Then, add chunks of raw chicken and stir every 2 to 3 minutes. When the chicken is cooked, add a few cups of assorted raw veggies, such as carrots, broccoli, mushrooms, and peppers. Stir-fry the chicken and veggies for about 5 more minutes, then turn off the stove.[20]
    Start Eating Clean Step 16.jpg
    • Serve the chicken and veggies over cooked brown rice with soy sauce to taste.
    • You can substitute beef, shrimp, or tofu for the chicken if you prefer.

EditTips

  • Make sure to check with your doctor before you make any drastic changes to your diet!

EditSources and Citations


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How to Grow Your Hair Out Quickly

Posted: 08 Nov 2018 04:00 PM PST

Healthy hair usually grows between per month. This means that the key to having fast growing hair is to have healthy hair! Care for your hair by washing it with lukewarm water, conditioning, brushing, and trimming it regularly, and avoiding heated styling tools. Eat plenty of vitamins and minerals and drink lots of water to help your hair stay strong, and to have the best chance at growing out quickly.

EditSteps

EditPreventing Damage to Your Hair

  1. Use sulfate-free hair care products to protect your hair. Stick to hair care products that are made from natural ingredients, which will keep your hair feeling nourished and moisturized. Sulfate tends to make hair more frizzy and dry, which makes it more prone to breakage in the long-run.[1]
    Grow Your Hair Out Quickly Step 1 Version 3.jpg
    • Using sulfate-free hair products is particularly important if you dye or use chemical treatments on your hair.
  2. Avoid getting chemical treatments like keratin treatment. Although keratin is essential for strong hair, the ingredients and high temperatures involved in chemical treatments tend to do far more damage than good. Chemical treatments tend to thin your hair, making it more susceptible to breakage and loss.[2]
    Grow Your Hair Out Quickly Step 2 Version 3.jpg
    • Shampoos and conditioners that contain keratin are fine to use, as it's mainly the process of chemical treatments which is damaging.
  3. Wash your hair with lukewarm water to prevent breakage. After you have finished washing your hair with lukewarm water, rinse it out with cold water to close your hair follicles. This reduces your chances of frizz and hair loss.[3]
    Grow Your Hair Out Quickly Step 3 Version 3.jpg
    • Washing your hair with cold or lukewarm water means that it will be healthier, and therefore it's able to grow out more quickly.
    • Avoid washing your hair with hot or scorching water, and this will strip your hair of moisture, making it more susceptible to falling out.
    • You only need to rinse your hair with cold water for a few seconds.[4]
  4. Use a thin microfiber towel to dry your hair. Wrap your hair up in a microfiber towel in the same way that you would with a thick cotton towel. A microfiber towel will dry your hair without damaging fragile hairs in the same way that a thick cotton towel would.[5]
    Grow Your Hair Out Quickly Step 4 Version 3.jpg
    • Air-drying your hair can also help immensely to keep it healthy. Use a microfiber towel to dry your hair to about 60%, and then let the rest dry naturally.
  5. Use a silk or satin pillowcase rather than cotton. Change your pillowcase for something softer, such as silk or satin. Cotton pillowcases create friction with your hair, which makes it more prone to damage and less likely to grow out.[6]
    Grow Your Hair Out Quickly Step 5 Version 3.jpg
    • Using a silk or satin pillowcase also means that you will wake up with fewer tangles.
  6. Avoid using heating tools on your hair to encourage faster growth. Hair straighteners and curling irons can damage and break your hair due to striping away the moisture. Let your hair dry naturally, and avoid styling it with heating tools.[7]
    Grow Your Hair Out Quickly Step 6 Version 3.jpg
    • Your hair will be able to grow out faster when it's healthy and not damaged.

EditKeeping Your Hair Healthy

  1. Wash your hair with shampoo 2-3 times per week. Shampoo cleans your hair and strips it of the natural oils from your scalp, which are there to keep your hair soft and healthy. It's only necessary to fully wash your hair a few times a week, as this avoids drying your hair out through removing the natural oils.[8]
    Grow Your Hair Out Quickly Step 7 Version 3.jpg
    • If you want to feel refreshed on the days in between hair washes, simply rinsing your hair with water will do.
  2. Condition your hair every time your shampoo it. Once you have rinsed out the shampoo, massage conditioner through your hair. Leave it in for 3-5 minutes before thoroughly rinsing it out.[9]
    Grow Your Hair Out Quickly Step 8 Version 3.jpg
    • Read the label on your conditioner to check how long you should leave your specific product in for.
    • Conditioner replaces the proteins and lipids in your hair that are removed through styling your hair with heat and coloring. This helps to keep your hair healthy and strong. Conditioner also makes your hair less prone to breakage.
  3. Use a deep conditioner once per week to keep your hair moisturized. Heat up your deep conditioner to in the microwave before applying it to your hair. Pay particular attention to the ends of your hair, as this is where the hair is the oldest and most damaged. Leave the deep conditioner in for 15-30 minutes before washing it out.[10]
    Grow Your Hair Out Quickly Step 9 Version 3.jpg
    • Using deep conditioner once per week is a good place to begin. If it makes your hair feel weak or limp, try using the deep conditioner once every 2-3 weeks. Alternatively, if your hair still feels dry, try using the deep conditioner twice per week.
  4. Brush your hair daily with a natural boar bristle brush. Start brushing your hair from the tips to remove the knots, and slowly work your way up. Don't brush your hair vigorously.[11]
    Grow Your Hair Out Quickly Step 10 Version 3.jpg
    • Regular brushing helps to stimulate blood flow to your scalp. This means that your strands of hair with be stronger and healthier.
    • Brushing your hair also helps to distribute the natural oils from your scalp and down to the tips. This keeps your hair moisturized and protected, meaning that it will be able to grow longer.
  5. Get your hair trimmed every 10-12 weeks to avoid split ends. Trimming your hair regularly can sound counterintuitive, however this will help your hair to stay healthy and strong, which means that it will grow longer in the long-run. Ask your hairdresser to remove around at each trim.[12]
    Grow Your Hair Out Quickly Step 11 Version 3.jpg
    • Waiting longer in between hair trims may mean that split ends form, which could result in your hair breaking higher up than where it would be trimmed anyway.
  6. Massage your scalp for 3-5 minutes with your fingertips, once per day. Place 2 fingertips on your scalp, and move them around in a circular motion. Cover the whole of your scalp, pressing firmly but gently.[13]
    Grow Your Hair Out Quickly Step 12 Version 2.jpg
    • Scalp massage promotes blood flow to your hair follicles, which can help to stimulate hair growth.

EditChoosing Nutrition That Enhances Hair Growth

  1. Eat foods that are protein and biotin rich to possibly help your hair grow. These include chicken, fish, eggs, and soy products just to name a few. Taking a biotin supplement is also a good way to ensure that you reach the recommended intake of 30 micrograms.[14]
    Grow Your Hair Out Quickly Step 13 Version 2.jpg
    • Biotin is also called vitamin H, and it helps your body to metabolize fats, carbohydrates, and amino acids. These are the building blocks of protein, which may assist your hair follicles in growing hair faster.
    • Eating a diet that is rich in biotin and protein may also help your nails to be stronger and your eyelashes to grow.
  2. Consume plenty of vitamins and minerals in your diet. Eat a wide range of fruit and vegetables to help your hair, skin, and nails become healthy and strong. Take a daily multivitamin if you are concerned that you aren't getting enough of each vitamin and mineral.[15]
    Grow Your Hair Out Quickly Step 14 Version 2.jpg
    • Spinach is a great vegetable to potentially help your hair grow out faster. Spinach is high in protein and vitamins A and C, and each of these helps to moisturize your scalp. Not having enough of these vitamins can make your hair brittle and damaged, which won't help it to grow quickly.[16]
    • Broccoli is another great vegetable which may help your hair to stay healthy and strong. Broccoli is rich in A, C, and essential B vitamins, which aids your hair in staying moisturized, as well as growing thick and healthy.
    • If you decide to take a daily multivitamin, make sure that it contains vitamins A, C, and E, to reduce your risk of hair damage and loss.[17]
  3. Drink of water daily to keep your hair hydrated. Start drinking more water each day by adding an extra glass, and slowly increasing your intake. Staying hydrated means that your hair may become more moisturized and healthy, which may help it to grow longer over a shorter amount of time.[18]
    Grow Your Hair Out Quickly Step 15 Version 2.jpg
    • Plain water doesn't have to be your only source. Herbal tea is also a good option, and many fruits and vegetables have a high water content.

EditWarnings

  • There are many expensive, specialty products available that will claim to be able to help you grow your hair at an unnaturally fast rate. Avoid wasting your time and money on these, and stick to caring for your hair through how you wash and treat it, and maintaining a healthy lifestyle.
  • There is no quick fix for growing your hair long very fast. Be consistent with how you care for your hair, and you will eventually see results.

EditRelated wikiHows

EditSources and Citations

EditQuick Summary


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How to Do Google Gravity

Posted: 08 Nov 2018 08:00 AM PST

This wikiHow will show you how to access the Google Gravity trick or "Easter Egg".

EditSteps

  1. Open a JavaScript-enabled desktop web browser. You can use any common browser—such as Chrome, Firefox, Edge, or Safari—to access the site; however, your browser must have JavaScript enabled.
    Do Google Gravity Step 1 Version 3.jpg
    • Most browsers, including the ones listed above, have JavaScript enabled by default.
    • You may need to enable JavaScript in your favorite browser before proceeding.
  2. Open Google. Type https://www.google.com/ in your open web browser.
    Do Google Gravity Step 2 Version 3.jpg
  3. Click the search bar. It's in the middle of the page.
    Do Google Gravity Step 3 Version 3.jpg
  4. Type into the search bar.
    Do Google Gravity Step 4 Version 3.jpg
  5. Click . It's below the search bar. Doing so opens the Google Gravity page.
    Do Google Gravity Step 5 Version 3.jpg
    • If you click Google Search or press , the Google Gravity site is the top result.
  6. Wait for the Google Gravity page to load. On computers with slow Internet connections, it may take up to a minute for the Google Gravity interface to appear. Once you see the Google logo and search bar appear, you can proceed.
    Do Google Gravity Step 6 Version 3.jpg
  7. Move your mouse cursor. Moving your mouse cursor down onto the white part of the page will cause the Google logo and other buttons and page elements to drop down to the bottom of the page.
    Do Google Gravity Step 7 Version 3.jpg
    • Once the Google Gravity elements have fallen down, you can toss them around the page by clicking and dragging them.
  8. Access the Google Gravity page via a link. If for some reason the I'm Feeling Lucky button doesn't load the Google Gravity page, you can go to https://mrdoob.com/projects/chromeexperiments/google-gravity/ in your computer's web browser to access the page.
    Do Google Gravity Step 8 Version 3.jpg
    • This link will also work in mobile browsers.

EditWarnings

  • Attempting to use Google Gravity on an outdated browser or on a slow computer may result in your browser freezing or crashing.


EditQuick Summary
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