| How to Pack Healthier School Lunches Posted: 01 Oct 2019 01:00 AM PDT Although purchasing a school provided lunch may be easier and quick, packing your child's lunch might be more beneficial. A home-packed lunch allows you to have some control over what your child eats, provides you a chance to send a "little love" with your child to school and will most likely be a little less expensive than a traditional school lunch.[1] However, packing a balanced and nutritious lunch for your child each and every day can be difficult and time consuming. Plus, finding nutritious foods and meals that your child will actually eat and enjoy may also present as a challenge. With a little planning and meal prep, you can easily pack a healthy, nutritious lunch for your child. [Edit]Including Nutritious Foods in School Lunches - Always include a source of protein. Including a source of lean protein in your child's lunch is essential. Protein will provide them with the energy to pay attention during the day, support muscle and tissue development and metabolism.[2]
- Leaner protein sources are preferable to high fat, highly processed or fried protein. Lean protein is lower in calories and fat which makes it fit well into a balanced diet.[3]
- Include 1 – 3 ounces of protein in your child's lunch. They only need about 4 – 6 oz of protein total each day.[4]
- Offer a wide variety of lean protein to help expand your child's palate and provide them with a larger variety of nutrients. Try: seafood, poultry, eggs, lean beef, beans, nuts, or tofu.
- Options to try include: a hard boiled egg, lean deli meat or tuna salad on a whole wheat mini bagel, 1/2 cup of oven-fried tofu bites, or two deli meat and cheese roll-ups.
- Offer a fruit and vegetable. Both fruits and vegetables are essential part of a child's diet. They provide valuable amounts of fiber, vitamins, minerals and antioxidants to support healthy growth and development.
- Include a 1/2 cup serving of both a fruit and a vegetable each day in your child's lunch.[5]
- Include a variety of items throughout the week to expand your child's palate and preferences to these sometimes, tricky to eat foods.
- If you're purchasing canned fruit, fruit cups or frozen fruit, choose items that are packed in water or 100% juice instead of syrups. For vegetables, choose canned or frozen items without added salt, gravies or sauces.
- Add in a serving of dairy foods. Although dairy foods are typically considered part of the "lean protein" food group, they should be considered as a separate food group for children.
- Dairy foods contain high amounts of calcium and Vitamin D which are essential for healthy bone growth. Unlike adults, children have the ability to continue increasing their bone density as they age. Calcium is essential for this important process to occur.[6]
- Children need a total of 2 – 3 cups of dairy foods during the day. Including one serving at lunch can help your child meet this goal.[7]
- Most children above age 2 or 3 years old, do not need full fat milk or yogurt. Go for or low-fat options for younger children, and low-fat or fat-free options for older children for your child's dairy foods.
- Choose a variety of items like: milk, cheese, yogurt and cottage cheese.
- Choose nutritious sources of grains. Like other food groups, including the most nutritious source of grains, like breads, wraps, pastas or rice, will boost the overall nutrition of your child's lunch.
- Include 2 – 3 ounces of grains in your child's lunch. They only need about 4 – 8 total each day.[8]
- 100% whole grains are a preferable choice for your child's lunch. These grains are minimally processed, contain higher amounts of fiber, protein and other nutrients that will support your child's growth.[9]
- Instead of items like white bread, plain flour tortillas, white rice or plain pasta, go for 100% whole grain options. Try whole wheat bread and tortillas, brown rice or quinoa, whole grain oats, or whole wheat pasta.
- Some children might not like the look of whole grains or their more intense flavor. Try "white" whole grain foods to help disguise these nutritious grains in their diet.
- Include a hydrating beverage. Like adults, children need to drink adequate amounts of fluids everyday to keep their little bodies hydrated.
- Most children need about 5 – 8 cups of water or other hydrating beverages each day.[10] This amount may change if your child is more active or plays a sport, it's a hot or humid day and how old they are.
- Children truly only need to drink either water or low-fat milk. Try packing a small 8 oz water bottle or low fat milk box (similar to a juice box) in your child's lunch. Freezing them in advance can help your child's lunch stay cold in their locker or cubby.
- Skips sodas (even diet), fruit juices, sports drinks or smoothies. These generally have a lot of additives and sugar which children do not need.
- Include a nutritious treat. Even though you may want to make your child's lunch super nutritious and healthy, remember they're still a kid and should enjoy the occasional treat.
- When you're including a sweet or salty treat in your child's lunch, take advantage of nutritious foods they already enjoy. For example, if they love fruit, use fruit in sweet treats or if they love nuts, use those as part of a salty snack.
- Nutritious sweet treats for kids can include: fruit with a peanut butter yogurt dip, brownies or muffins made with zucchini and whole wheat flour or whole wheat pita chips with fruit salsa.
- Better salty snacks can include: homemade tortilla chips and hummus, homemade trail mix with roasted nuts and dried fruit or baked sweet potato fries with low-sugar ketchup.
- Skip processed lunch meals and snacks. Processed foods should be limited for children (and adults). These foods are generally high in calories, sugar, fat, sodium and other additives.[11] Try to avoid these foods as often as possible.
- Avoid typical processed foods like: pre made lunch packs (with deli meat, cheese and crackers), juice cocktails or sports drinks, sweet pastries like cakes or cookies, chips and candy.
- It can be difficult to avoid processed foods in your child's lunch - especially if they're asking for certain foods or many of their friends eat these types of foods.
- An occasional processed food item is fine and shouldn't be a cause for worry. However, try making similar items at home or from scratch so your child can enjoy these items, but without all the additives. For example, if your child is asking for chips, consider making baked whole wheat tortilla chips at home and packing those instead of regular potato chips.
[Edit]Making Lunches Kid Friendly - Prepare and pack lunches together. When you get your child involved in prepping and packing their lunches, they may be more likely to try new things and eat the foods that are packed.[12]
- Children love to help. Take advantage of this when you have more time and allow them to participate in the packing of their lunch.
- If children feel they have some "say-so" over what goes into their lunch, they may be more likely to eat all the foods that are packed.
- Also, if you allow your children to prep or cook certain parts of their lunch, they are more likely to try new foods.[13]
- Include a "rainbow" of foods. Many schools are teaching kids about nutrition on a regular basis. A common teaching theme is to "eat the rainbow." This fun trick teaches kids to eat foods from each color group everyday.
- "Eating the rainbow" is a great idea to follow. When you eat foods that are all different colors, you're expanding the amount of vitamins and antioxidants in your or your child's diet.[14]
- If your kids are learning about healthy eating or nutrition in school, try to keep up with those themes with foods in their lunches. If they're learning about different fruits, pack some of those items in their lunch. Or if they're supposed to try a new fruit or vegetable, allow them to choose something new at the store.
- In addition, including many bright and vibrant colors in your child's lunch may be more visually appealing and tempting to your child's senses.[15]
- Make foods easy to eat. Remember that children might have some difficulty eating or preparing certain foods in their lunches. If it's difficult or they cannot do it by themselves, they are more likely to ditch the food.[16]
- All foods need to be easy to eat. Don't expect kids to put much work into their lunches. Plus, many lunch sessions are short and rushed and don't allow children much time.
- For example, peel your child's orange, wash and chop raw veggies, wash and slice a raw apple, quickly blanch raw vegetables to help make them easier to chew, or cut sandwiches in half or quarters.
- Include "fun to eat" foods. Kids will always go for "fun to eat" foods or foods that are stimulating visually.[17]
- Include "finger foods" in your child's lunch. Finger foods are fun for children and are easy to eat. Include items like: grapes, blackberries, segmented oranges, baby carrots, small cut raw vegetables with dip or small cubes of cheese.
- Make cutouts of their sandwiches using cookie cutters. Make sandwiches and then use a cookie cutter to make fun shapes out of their sandwich. You can also make "sushi" by rolling their favorite sandwich fillings into a whole wheat wrap and slicing it into small individual rounds.
- Make fruits and vegetables fun as well. Try: making fruit kabobs or skewers, make homemade veggie chips, make sweet potato fries or "tots", or create animal figures with fruits or vegetables.
- Disguise fruits or vegetables. Although many kids will love fruit kabobs or homemade vegetable chips, there are many kids that won't go near these nutritious foods no matter how exciting they are.
- Work to sneak in more vegetables into your child's diet. If they don't see them or taste them, they're more likely to eat them.[18]
- Blend or puree vegetables into foods. Blend vegetables into sauces like tomato or pizza sauce, cheese sauce for mac and cheese or use pureed vegetables in a soup base.
- You can also shred vegetables into baked goods like meatballs, meatloaf, casseroles or sweet baked goods.
- Another easy way to get in fruits and vegetables is by making your child a fun smoothie. Mix yogurt, milk, spinach and pineapple into a morning breakfast "green monster drink" for a fun and sneaky way to get in some extra nutrition.
- Kids may not like a fruit or vegetable on the first try. However, don't give up! It can take children up to 15-20 tries before they start liking certain fruits or vegetables.
- Remember, kids are always watching you and imitating you. If you're not eating many fruits or vegetables, they will be less willing to try them or eat them regularly.
- Allowing your child to purchase school lunch occasionally is OK. Not everyone can get a nutritious packed lunch ready everyday of the year.
[Edit]Related wikiHows
[Edit]References |
| How to Dry Up a Wet Yard Posted: 30 Sep 2019 05:00 PM PDT No matter where you live, a hard rain can turn your yard into a mess of mud and water puddles that won't dry. Wet yards happen for a number of reasons but usually stem from poor soil and drainage systems. To dry out the water, check your yard to find the source of the problem. For small, individual patches of moisture, dry your yard by leveling out the soil and possibly planting water-resistant plants. For large-scale problems, look into getting a drainage system like a French drain or dry well. With the proper treatment, you won't need to worry about water runoff causing damage to your home. [Edit]Finding the Cause of Moisture Damage - Watch your yard after a storm to see where the water accumulates. Note how the water moves across your yard during the storm. Then, take a walk around your yard right after a solid day of rain. Look for mud and standing puddles that don't dry out within a day. Find out if the problem happens in small, separate patches or one large area.[1]
- Water is supposed to move downhill, away from your home, and into a drainage outlet. If you see standing puddles or water flowing back toward your home, then the yard's slope could be to blame.
- Individual spots are much easier to treat by filling them in, amending the soil, or growing absorbent plants.
- Search for leaks or other possible causes for the moisture buildup. Check the downspout coming off your roof as well as any nearby utility pipes. Leaky pipes sometimes cause small patches of moisture, including near buildings. Another possibility is that you have a natural spring that lets water come up to the surface.[2]
- If you suspect a leak, try turning off your home's water supply to see if your water meter continues to increase. For leaky municipal lines outside your home, test the water for chlorine and other treatment chemicals.
- Springs often occur in hilly areas with clay soil. If you have one, consider preserving it. You could also drain it using a French pipe or another method.
- Test the soil to see if it's capable of absorbing enough water. Clay soil absorbs water, which eventually turns into puddles. To perform a test, fill a mason jar full of soil from the problem area. Fill the jar up with water, then wait for the components to separate. Sand sinks to the bottom, followed by a layer of silt, then clay.[3]
- Mark the level of sand after 1 minute, then mark the silt level after 2 hours. Mark the clay level after the water in the jar clears to begin measuring the proportion of each component in the soil.
- Another way to test absorption is by digging a hole deep and wide. Fill it with water to see how quickly it drains. If it takes more than 4 hours the second time, then amend the soil with sand and compost.[4]
- If your soil isn't at the right composition, amend it by mixing in sand and compost.
- Aerate the soil to see if it can absorb water. Compaction is a very common problem in areas with lots of clay or foot traffic. If your yard can't seem to retain water and you notice brown or thinning plants, get a core aerator or a gardening fork. While the soil is moist, use one of the tools to poke holes in the ground, spacing them about apart. Let your yard air out while you look for other causes behind the water problem.[5]
- You can rent an aerator from most home improvement centers. An aerator is a machine that removes a plug of soil. The air that enters the holes loosens the soil to make it more absorbent.
- Consult a contractor if you suspect your yard is over water or bedrock. If you know your home is in a region that has a lot of bedrock or high groundwater, you won't be able to fix the issue without assistance. Call up the nearest extension office or your local government's conservation department. Let them look up a regional survey map or come out to test the soil. Then, wait for them to give you advice or refer you to a qualified contractor.[6]
- Another common problem in some parts of the world is marshland. You may not be able to drain marshland without government clearance first. It can also be tough to drain completely.
- Usually, you need to either build a rain garden or install wells and drains to deal with these issues.
[Edit]Fixing Small Patches of Moisture - Clear the wet areas of plants and debris. Pick up any noticeable rocks, sticks, and other loose material where the water tends to pool in your yard. To fix these areas, you will also need to get rid of all plants there, including grass. If you plan on saving these plants, dig carefully around them in a circle until you reach the bottom of their roots, then pry them out of the ground with a spade.[7]
- If you don't plan on saving the plants, you don't have to be as cautious with them. You could cut larger plants to make them easier to remove. However, consider digging down to remove weed roots whole.
- To remove sod, dig around the area using a spade, then use the spade to divide the sod into strips about wide. Pry up the edges of the strips to sever the roots, then roll them up by hand.
- Dig out any wet areas to prepare to fix them. Use a spade or another tool to make a hole about deep. The hole can be as wide as you need, so dig out the entire problem area. Remove all of the soil in the wet spot, setting it aside on dry ground nearby or in a wheelbarrow.[8]
- If the soil is dry, rent a rototiller from a nearby home improvement store. Push it over the trouble spots to turn up the soil.
- If large parts of your yard are wet, you are better off rototilling the entire yard or installing a drainage system. Fill in small spots that are uneven or easy to dig up by hand.
- Fill in the holes by adding a topsoil mixed with sand. Select a quality topsoil with a balanced amount of clay and sand. Then, get some construction-grade sand. Mix together 2 parts sand, 2 parts topsoil and 1 part compost. Then, combine the mixture with the original soil at the bottom of the hole. If your soil doesn't absorb water very well, adding sand and compost can help loosen it.[9]
- Mix the soil together using a spade or rototiller. When you're done, fill in the rest of the hole as needed with more soil.
- Shape the soil to fill in holes and redirect water toward drainage areas. If the problematic spots were lower than the rest of your yard, filling in and flattening them often leads to better absorption. Slope the land as needed to force water to flow toward better drainage areas. A slope of about 2% is generally steep enough to force water away from the rest of your yard. Gradually change the slope by moving the soil around and raking it flat.[10]
- A slope of 2% means the elevation of the soil changes by about over in distance. A steeper slope more easily redirects excess water.
- Measure the slope of an area by planting stakes and running a string between them. Keep in mind that filling in and flattening out low points in your yard can
- Dig soil from higher areas to move to lower ones. You may need to work on the rest of your yard as well to form an effective slope.
- Press down on the soil with a tamper tool. Get a tamper, which is a flat piece of metal that pushes soil down to compact it and level it out. Press down on the exposed soil until it blends in with the rest of your yard. Make sure it looks flat or forms a smooth slope capable of absorbing and redirecting water.[11]
- Watering the lawn will also help compact the soil mixture. Use the moisture to check how well the sand and compost help solve the drainage issue.
- Cover the ground with water-absorbing plants if it is bare. Sod and grass seeds are some of the best ways to fix swampy areas in a yard. If you just finished amending an area with new topsoil, complete it with a fresh covering. Try unrolling sod over the bare area. If you're filling in a grassy yard, spread grass seeds and rake them into the soil.[12]
- Consider covering fresh grass seeds with a layer of topsoil followed by an equal layer of straw to protect them from birds.
- If you're looking for something different, get some moisture-resistant plants like ferns, phlox, violets, arrowwood, and elderberry. These plants can help dry out your yard even if the soil composition and grade aren't a problem.
[Edit]Eliminating Widespread Moisture Problems - Add compost if your yard doesn't have a good soil consistency. Use an organic compost like leaf mulch, grass clippings, or even bark. If you have grass, spread the compost into a -thick layer. Rake it into the soil at least once a year, either in late fall or early spring. The organic material opens up the soil for better drainage while also promoting the growth of water-absorbing plants.[13]
- As long as you don't add too much compost, it won't cover up grass and other existing plants in your yard. Many wet spots are already barren, so they will stay barren until you grow something, such as sod or grass.
- You may need to wait a couple of seasons to see any change in the soil. The organic material needs time to break down and mix into the yard.
- If your yard is in bad shape, consider renting a rototiller to mix compost about deep into the soil. Doing this will destroy a lawn but have a much more immediate effect on drainage.
- Consider mixing sand or peat moss into the soil as well if you plan on rototilling the entire yard. It helps drain water from poor, clay-heavy soil.
- Make a French drain if you need to draw water away from the yard. A French drain isn't as fancy as it sounds. It is little more than a perforated pipe in the ground. To start, dig a trench about wide and at least in your yard. Then, line the trench with landscape paper before, then set the pipe on top of it. Cover it with gravel, followed by topsoil to hide it.[14]
- When the drainage pipe works correctly, water seeps through the fabric. The pipe then carries excess moisture away to a lower part of your yard.
- The French pipe works best when it spans from the wet areas in your yard toward drainage spots like a storm drain or swale. A swale is a shallow ditch that may contain a drainage outlet.
- Check online or at a home improvement store for a French drainage pipe. If you can't find one, make one by poking plastic holes in a regular pipe.
- Construct a dry well to direct rainwater near buildings. For a dry well, you need to dig a hole about from the nearest drain or downspout in the wet portion of your yard. Fit it with a plastic dry well tank, then line the tank with landscape paper. Next, run a PVC pipe from the drainage pipe or downspout to the tank. Fill in the remaining space with gravel.[15]
- Landscape paper releases water while preventing gravel from getting into the tank. It enables the tank to store water and gradually release it so your yard doesn't get too wet.
- Shop online or at local home improvement stores for the supplies you need.
- Install a cistern if you need to store water runoff from the roof. A cistern is very similar to a dry well, but it is usually used to redirect rainwater back into your home. Have a contractor dig a hole in your yard and then place the tank in it. The tank is usually made of material like concrete and cinder blocks. The water then can be rerouted to your home through PVC pipes fitted to the tank's valve and pump.[16]
- Another option is to get an above-ground cistern, which is just a big barrel to store water collected from smaller rain barrels.
- A cistern is a great way to save money by repurposing rainwater. Use it wherever you don't need clean drinking water, such as for laundry, toilets, or watering plants.
- Build a rain garden if you live in a rainy climate. Since you can't stop heavy rainfall, let a garden handle the problem. You will need to remove existing plants and debris before shaping the soil into a raised area with a small ridge around it. Make sure your yard slopes toward the rain garden so excess water reaches the plants. Then, fill the garden with various moisture-tolerant plants.[17]
- Keep hardy plants in the high-moisture areas, usually at the lowest points of the garden. Some options include goldenrod, elderberry, swamp rose, and blue vervain.
- Place less moisture-tolerant plants in the other parts of the garden. Try using sage, daylilies, and lavender, among others.
- Since changing a yard's grade can get expensive, gardens are usually paired with systems like plastic drainage pipes or rock channels. Look into installing a French drain or swale.
- When draining your yard, make sure you don't direct water to your neighbor's property unless you're prepared to deal with the consequences. Drain it safely into a storm drain or downhill spot.
- If you live near a hill, look out for water coming down the slope. A valley or drainage outlet at the bottom of the hill can help direct water away from your home.
- Gravel is great for making soil more resistant to water, but keep in mind that it doesn't break down as fast as organic material like compost. It is better for filling in areas where you never want water, such as near your home.
- Extending the drain spout can help direct water further away from your home. Send the water toward a drainage outlet or an absorbent part of your yard.
[Edit]Warnings - Before doing any sort of construction or installation on your property, check your city's regulations. You may need to apply for a building permit at city hall.
[Edit]Things You'll Need [Edit]Finding the Cause of Moisture Damage [Edit]Fixing Small Patches of Moisture - Spade or shovel
- Topsoil
- Sand
- Compost
- Rake
- Tamper
- Grass or other absorbent plants
[Edit]Eliminating Widespread Moisture Problems - Spade or shovel
- Rototiller
- Compost
- Landscape paper
- French drain pipe (optional)
- Dry well (optional)
- Cistern (optional)
- Rain garden plants (optional)
[Edit]References |
| How to Ace the ACT Posted: 30 Sep 2019 09:00 AM PDT If you're wondering how you can best prepare yourself to pass the ACT with flying colors, you're not alone. Many students approaching the end of high school wonder how they can ace the ACT and position themselves to get into good colleges. Even students with excellent grades can get nervous when they think about taking the ACT, since your results can have a large impact on the success of your college applications. Don't worry, though; there are plenty of study tricks and tips you can use to do well on the test. Thorough preparation and a calm, confident demeanor are key attributes you will need if you want to ace the test. [Edit]Setting Your Study and Score Goals - Review the basic format to understand what you're studying for. The ACT is a multiple choice test with four sections: English, Mathematics, Reading, and Science. The English test consists of 75 questions designed to measure standard written and rhetorical skills. The mathematics test consists of 60 questions designed to measure mathematical skills typically learned before the start of grade 12. The reading test consists of 40 questions designed to measure reading comprehension skills. The science test consists of 40 questions designed to measure a student's ability to interpret, analyze, evaluate, reason, and problem-solve with the natural sciences.[1]
- The test sections vary in the amount of time you have to complete them. You have 45 minutes to complete the English section, but 60 minutes to complete the Math section and 35 minutes for both the Reading and Science sections.
- You can also take an optional writing test, in which you will be required to write an essay. The writing test consists of one prompt, which you will have 30 minutes to write about. This section has no effect on your overall score.
- Create a study plan to keep yourself focused. An actual study plan will help you stay more committed to your practice. To fulfill your plan, try to study at least 30 minutes each day, and plan to start studying 3 months in advance. Also, focus on the areas you struggle with most. While you need to practice all areas of the ACT in order to be truly ready, if you struggle with one subject more than the others, set aside a bit more time for that area than the others.[2]
- There is a direct relationship between how much you practice and how well you do on the test, so if you want to ace the ACT, you need to study consistently for several months.
- Select a target score that you'd like to get on the ACT. Setting a target score will give you a specific goal to work towards. The test is scored on a scale from 1–36, with an average score falling at about 21. Say that you'd like to get a score of 24, which would put you at about the 75th percentile. Knowing this will help you figure out how much you need to improve when you take your first practice test.[3]
- Know how high your score needs to be in order to get accepted to your first-choice school. You can find this out by calling or emailing their admissions office. For example, many Ivy League universities don't admit students who score lower than a 34.
- The whole purpose behind the ACT is to determine how ready you are for college, so any goal you create should be for the purpose of getting you into the college of your choice.
- Take several practice tests so you're ready for the real thing. You can find practice tests through the ACT website, third party test prep sites, and in study-guide books. Choose practice tests specifically set up in the ACT format so that you can study while also becoming comfortable with the way the test is set up. This will prevent you from being nervous when you take the actual test, and will also help you understand how the test is timed and formatted.[4]
- Take your practice tests at roughly the same time of day you can expect to take the actual ACT at. Since the test is usually held fairly early, taking practice tests in the morning will help your brain develop the early morning thinking habits it needs.
- You can purchase an official ACT prep tests on the official ACT website: http://www.actstudent.org/onlineprep/.
- If you would rather not buy a test prep guide, the ACT website also offers free practice questions: http://www.actstudent.org/sampletest/.
- The ACT publishes a printed, official prep guide that you can buy, as well. This prep guide includes five retired ACT tests and writing tests.
[Edit]Targeting Areas of Study - Brush up on your punctuation and noun-pronoun agreement rules. Essentially, you should brush up on the standard rules of English, especially as they apply to grammar. Try checking out a grammar guide like the Chicago style manual or Strunk and White from the library. Improve your knowledge of English grammar and mechanics is especially important if you tend to struggle in this area in general.[5]
- Vocabulary flashcards may do you some good, but you'd be better off studying the rules of English grammar than enlarging your vocabulary.
- Make sure that you have a thorough understanding of how to use commas, colons, semi-colons, and dashes.
- Memorize math formulas so you'll know them for the test. Algebraic variable manipulation and plane geometry are the most important subjects to study for the mathematics portion of the test. But, the ACT itself will not provide you with any formulas you need for answering the questions. To avoid floundering on the math portion, make sure that you memorize the most essential trigonometry, algebra, and geometry, formulas and understand how to apply them.[6]
- When you're taking practice tests, if you find that you're unfamiliar with a certain formula or equation (e.g., calculating the sine and cosine or using the quadratic equation), make sure to learn how to use those formulas.
- Use flashcards to help you memorize formulas and brush up on your math knowledge in preparation for the test.
- Note that calculus is not tested on the ACT. Trigonometry questions may appear, but there will only be a limited number of these. The hardest trigonometry questions usually deal with sine, cosine, and tangent graphs, as well as the unit circle.
- Familiarize yourself with general scientific knowledge. The science section will require you to have some general science knowledge, but will mostly test your science reading comprehension. You'll be given a variety of charts and figures and experiment descriptions and expected to answer detailed questions about them. So, re-read a couple of your high school science textbooks and get used to thinking analytically about charts and sample experiments.[7]
- When practicing for this section, try answering data representation sections first before answering more complex questions in the practice test.
- Practice writing draft essays to prepare for the writing section. Complete a draft essay once a week using writing prompts suggested by the official ACT study guides. This way, you'll be used to answering the types of prompts you'll see on the test. Keep yourself on a strict 30-minute timer. Before you write, analyze the prompt and decide what angle you want to take when answering.[8]
- A five-paragraph essay needs an introduction, three body paragraphs with supporting points, and a conclusion. Ideally, one of your body paragraphs will be a contradictory point with your rebuttal.
- ACT essay prompts typically give a statement about a cultural or social issue, then provide 3 perspectives that respond to the issue. You'll be asked to think analytically and analyze the perspectives.
[Edit]Preparing Yourself and Your Supplies - Stimulate your mind and body the night before the test. Go for a short run, ride your bicycle, or work on a puzzle. The idea is to stimulate yourself without exhausting yourself. Physical activity gets the blood pumping, which can improve blood flow to the brain and make it easier to stay alert and focused during the text. Similarly, mental stimulation can get the metaphorical gears turning in your head, preparing your brain for the problem solving it will need to perform on the test.[9]
- Then, make sure that you get a good night's sleep. A good night's sleep is very important since it allows you to wake up refreshed and recharged. Aim for a full 8 hours the night before the test.
- Eat a healthy breakfast the morning of the test. The breakfast you eat should be healthy but fairly normal in size. If all you usually eat in the morning is a bowl of cereal, opt for a healthier cereal option and hydrate yourself with orange juice. This will make sure that your body has plenty of energy and that you won't get hungry or crash halfway through the test.
- Do not eat a large meal if you are not used to it, since eating a lot of food can cause you to slow down and become tired.
- Gather the materials that you'll need for the test. Your school should inform you of what to bring with you on the day of the test. If nothing else, you will need to have an appropriate ID, approved calculator, #2 pencils, and your test ticket. Bring a silent watch (but none with smart abilities like the Apple Watch) to keep track of time, as there may not be a clock available. Bring multiple pencils, erasers, a scientific or graphing calculator, and a water bottle.[10]
- You should also lay out a route from your home to the testing center. If you have never been to the testing center, take a drive there before the day of the test to familiarize yourself with the roads.
[Edit]Taking the Test - Stay calm during the test to maximize your score. Panic will only hurt you in the end, and if you think you will fail, you risk setting your sights on failure instead of success. Go to the testing center with as much confidence as possible. If you find yourself getting nervous or stressed during the test, stand up, take a sip of water, and do a couple stretches to clear your head.
- Remember that very few test-takers finish every question on every part of the ACT!
- Work the easiest questions first and don't be afraid to skip tough ones. You need to pace yourself throughout the test in order to ensure that you have enough time to answer all the questions. If one question has you stumped or confused, make a mental note to come back to it later and move onto the next question. It's much better to answer 10 questions correctly than to spend 15 minutes puzzling through 1 impossibly difficult question![11]
- There's also no need to answer the questions in order. If the last question seems like the easiest to you, solve that one first! Answer the questions you know first before returning to the ones you have to mull over.
- Answer every question even if you're not sure of the answer. There is no penalty for wrong answers on the ACT, so it is in your best interest to guess the correct answer rather than leaving a question blank. It's best to make an educated guess, if possible, rather than randomly penciling in answers to questions you didn't finish.[12]
- Only resort to randomly penciling in answers if you have less than a minute left and don't have time to make educated guesses.
- Eliminate incorrect answers to find the correct one. Since the ACT is a multiple-choice test, you can use the process of elimination to improve your chances of answering problems correctly. For example, say that you're given choices A, B, C, and D, but you quickly deduce that B and C are incorrect. You can guess either A or D and have a 50% chance of being right, which are much better odds than the 25% chance you'd have if you hadn't eliminated answers.[13]
- In the math section, you can quickly eliminate any answers that aren't remotely close to the number you came up with (even if your answer doesn't match any of the given answers).
- In reading and science, many incorrect answers to the questions may initially seem feasible. However, if even 1 aspect of the answer seems wrong to you, you should eliminate the answer.
- Leave yourself 5 minutes at the end to check your work. While you're taking the test, put a small, light mark next to questions that you struggled to answer or don't feel confident about. During the final 5 minutes of each section of the ACT, review the questions that you marked. Reread the question, check your work, and correct any answers that you may have answered incorrectly the first time around.[14]
- If you're waffling between 2 different answers, go with your gut feeling. It's also a good idea to trust your first impulse rather than overthinking the problem.
- Remember that you can take the ACT more than once. You can take the ACT multiple times, so if you do not ace it your first time around, you can try again later. But it's best to shoot for a great score the first time so that you do not have to repeat the test again.
- If you'd like an extra, fun way to study for the test each day, review the ACT "Question of the Day." This question is available on the ACT website for free: http://www.act.org/qotd/.
- Do not drink a bunch of caffeine in the morning right before taking the ACT. You can have a cup of coffee or tea if that is part of your morning routine, but drinking a lot of caffeine in the morning to give yourself an energy buzz is risky since you will likely find your blood sugar and energy crashing halfway through the ACT.
- Figure out in advance whether or not the college you want to attend wants you to take the optional writing portion of the test. Since this part is optional, many colleges and universities do not need to see it, so you can skip taking it if that is the case. Many colleges and universities do want to see that score, however, so you should find out beforehand before opting out of it.
- Resist the urge to cram for the ACT. The test covers a wide range of material, and the amount of material you need to study for is vastly greater than the amount of information you need for a standard high school test.
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| How to Treat Bad Breath Posted: 29 Sep 2019 01:00 AM PDT Bad breath is an issue that everyone experiences from time to time. In most cases, it's nothing serious and can be cured by brushing your teeth or taking a breath mint. Certain lifestyle changes like smoking less, good oral hygiene, and improving your hydration can also clear up chronic bad breath. In a small number of cases halitosis, or chronic bad breath, is caused by serious medical issues including diabetes, respiratory tract or sinus infections, H. pylori, SIBO, or liver and kidney disease.[1] In these cases, you'll need to work with your doctor to treat the underlying condition causing your bad breath. [Edit]Stopping Bad Breath Immediately - Brush your teeth to clear up most cases of bad breath. Brushing your teeth will keep your mouth healthy and smelling great. Brush for at least 2 minutes each time, in order to remove odor-causing bacteria from your tongue and the inside of your mouth. Brush your teeth at least twice a day and also whenever you notice that your breath smells a little off.[2]
- When brushing your teeth, don't forget to brush your tongue! Brushing your tongue cleans off old food and bacteria that may be causing the majority of the unpleasant smells coming from your mouth.
- If you find that your bad breath persists after brushing and flossing, try using a tongue scraper after brushing your teeth in the morning and at night. Tongue scrapers remove tough food particles and bacteria from your tongue and improve the smell of your breath.[3] Purchase a tongue scraper at a local drugstore.
- Take a sugar-free breath mint to clear up bad breath within 30 seconds. If you're worried about bad breath during the day, carry some sugar-free mints around with you. If your breath needs freshening, pop one in! For the best effect and the freshest breath, use mints with a relatively mild scent like peppermint or wintermint.[4]
- While breath mints and gum work quickly, they're only a temporary solution to having bad breath. After you've taken a breath mint, your bad breath may return within 30-60 minutes.
- Try chewing sugar-free gum to hydrate and freshen your mouth. Popping a piece of mint-flavored chewing gum into your mouth is a quick, easy way to improve and freshen up your breath for a few hours. The scent from the chewing gum masks unpleasant breath odors, and the chewing will also hydrate your mouth. This will, in effect, rinse off your tongue and sweep odor-causing bacteria down your throat.[5]
- Since most people don't brush their teeth after chewing gum, opt for a sugar-free variety. Sugar-free gum will freshen up your breath just as well as sugar gum, but won't leave a sugary residue on your teeth for the rest of the day.
- Gargle a cap full of mouthwash to freshen your mouth. Mouthwash is a great way to quickly freshen up your mouth before you step out for a date, dinner, or a social event. Fill the cap of the mouthwash container with the liquid and gargle it for 20-30 seconds. Then spit it out and rinse out the mouthwash from your mouth with a mouthful of tap water.[6]
- Like gum and mints, mouthwash is only a temporary fix to bad breath. Also, using mouthwash more than 1-2 times per day can actually worsen your breath by agitating the tissue within your mouth and drying out your oral cavity.
- You may also consider trying oil pulling as a way to rinse your teeth and prevent bad breath. Swish of coconut or sesame oil in your mouth for about 10 minutes, and then spit out the oil.[7]
- Clean your dentures every night to remove any bad smells. If you wear dentures, remove them each night before you go to bed. Use lukewarm tap water and hand soap to scrub your dentures and remove any buildups of bacteria and plaque. If you neglect to clean your dentures, they'll start to smell within a few days and can lead to bad breath.[8]
- Instead of soap and water, you can also use a denture-cleaning pad or denture cream to clean the dentures.
[Edit]Making Lifestyle Changes to Reduce Bad Breath - Stay hydrated to keep your mouth smelling fresh. Many cases of bad breath are caused by a dry mouth, which allows bacteria to flourish. Avoid this by drinking plenty of water throughout the day to keep your mouth wet and fresh smelling. Stay away from fluids that dehydrate you, like coffee, alcohol, and colas, which can actually worsen your bad breath.[9]
- To keep hydrated, adult men should drink at least of water a day. Adult women should drink at least of water a day.
- Some prescription medications can also cause you to have a dry mouth. If you're not sure whether a medication you're on dries out your mouth, ask your doctor.
- Floss daily to remove food particles that can cause bad breath. Brushing your teeth only cleans about 60% of the surface of your teeth, leaving 40% still dirty. Over time, the plaque and bacteria on these dirty surfaces of your teeth can start to smell bad, giving you potent breath. Prevent this potential bad breath by flossing daily.[10]
- You'll be most likely to remember to floss if you do it at a consistent time day after day. For example, floss right after dinner each night.
- Stop smoking to improve the smell of your breath. Not only are cigarettes (and other forms of tobacco) bad for your health, but they give smokers chronic bad breath. Smoking also dries out your mouth (similarly to alcohol), and allows foul-smelling bacteria to build up in the oral cavity.[11]
- Even if you don't smoke cigarettes, other types of smoking can lead to bad breath. Smoking cigars, vaping, and smoking marijuana can all cause bad-smelling breath.
- Cut back on the amount of alcohol you drink to decrease bad breath. Drinking alcohol alters the balance of bacteria in your mouth, leading to frequent bad breath. All types of alcohol (but especially hard liquors like whiskey and vodka) also dry out your mouth and lead to stale-smelling breath. So, if you're a drinker and you find yourself with frequent bad breath, cut back on the alcohol consumption.[12]
- In order to be considered a moderate drinker, men under 65 should have no more than 2 drinks a day. Women of all ages and men over 65 should have no more than 1 drink a day.[13]
- Take a daily probiotic supplement. Taking probiotics may help with bad breath, so it's something to consider. Look for a probiotic that contains lactobacilli.[14]
- Ask your healthcare provider for recommendations on probiotic supplements if you are unsure what probiotic to choose.[15]
- Reduce your intake of processed foods in favor of whole foods. Eating lots of processed foods and foods that are loaded with added sugar may make bad breath worse. However, getting most of your nutrients from whole foods, such as fruits and veggies, may help to improve bad breath. Cut back on the amount of processed foods and added sugars you consume and incorporate more fresh fruits and vegetables.
- Try drinking fresh fruits vegetable smoothies.
- Consider a detox diet to help eliminate unhealthy foods from your diet.
- Snack on fresh, crispy fruit and veggies as part of a daily diet. Snacking on crispy and liquid-rich veggies and fruits is a great way to freshen your mouth. They prevent bad breath by removing food particles and bacteria from your tongue and the roof of your mouth. Eating these foods as a snack between meals can also prevent foul-smelling stomach acids from making your breath smell.[16] Before lunch or after dinner, eat 4-5 pieces of foods like:
- Apple slices
- Celery sticks
- Carrot sticks
- Bell peppers
[Edit]Treating Medically-Caused Halitosis - See a dentist 1–2 times every year for a general cleaning. Regular dental checkups and cleanings are crucial to maintaining strong, healthy teeth. Your dentist can identify and stop issues that cause bad breath, like cavities and tooth decay. General cleanings can also help prevent bad breath by keeping your teeth and gums free from odorous bacteria. If you notice that you have bad breath that isn't fixed by a mint or brushing your teeth, bring the issue up to your dentist.[17]
- If your dentist sees any medical issues that may lead to bad breath—e.g., receding gums—they can point it out to you before the problem becomes severe.
- Visit your dentist if you suspect you have gum disease. Gum disease causes your gums to pull back from your teeth. A side effect of gum disease is that bacteria can build up in the pockets between your receding gums and your teeth. This typically results in extreme and chronic bad breath. If you notice your gums receding and can't seem to get rid of your bad breath, visit your dentist and ask about gum disease.[18]
- If you do have gum disease, your dentist will be able to scrape the odor-causing bacteria out of the pockets between your gums and teeth.
- If your gum disease is advanced or if you need surgery, your dentist may refer you to a periodontist (gum specialist).
- See your doctor if nose or throat pain accompany your bad breath. In some situations, sinus infection or inflammation can cause bad breath, as can general inflammation of soft tissue in your nose and throat. As bacteria build up in these kinds of infection, they'll cause noticeably bad breath that won't be treated through dental care or hydration.[19]
- Bacteria-covered tonsil stones can also produce bad breath. While these are uncommon, it's worth asking your doctor to check your tonsils if you can't determine the cause of your bad breath.
- Your general practitioner may refer you to an ENT specialist to treat severe infections.
- Tell your doctor if stomach pain accompanies your bad breath. Certain stomach and intestinal conditions can produce halitosis. For example, if an unhealthy level of the bacteria H. pylori has built up in your stomach, it may be causing your chronic bad breath. Similarly, stomach ulcers and various stomach reflux diseases can cause foul-smelling breath.[20]
- Some of these stomach and intestinal medical conditions can be treated with prescription medications. For harder-to-treat conditions, your doctor may refer you to a gastroenterologist.
- If you're going to be away from quick breath-fresheners like gum and mints, avoid eating potent foods like onion, garlic, and fish. These food items are notorious for giving people bad breath.[21]
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