| How to Season Cutting Boards Posted: 11 Dec 2019 12:00 AM PST Wooden cutting boards are an essential to many kitchens, providing you with a safe and sanitary place to chop up your fresh foods. As sturdy as these items are, you need to season (or condition) them once a month to keep them in great shape. First, take a moment to wash and deodorize your board so that it's squeaky clean. Next, season your clean cutting board by rubbing a large amount of mineral oil into the wooden surface. Finally, let the item dry for several hours before wiping it off and using it again. With regular maintenance, your wooden cutting board can last for many years! [Edit]Cleaning and Deodorizing the Board - Scrub the board with warm water and dish soap. Place the wooden board in an empty, water-free sink.[1] Lather a sponge with gentle soap and rub it all over the surface, edges and handle of the board. Rub away any obvious food particles, focusing especially on any crevices in the wood. Lastly, rinse away the soap with small amounts of warm water.[2]
- Never put your wooden cutting board in the dishwasher, as this can cause the wood to warp and crack. Instead, set aside your cutting board to wash by hand.
- Let the board air-dry for several hours. Keep the item in a place where it can receive even amounts of air. Don't worry if the wood looks slightly indented while it dries, as this is a normal part of the process. Try to avoid using the board until it's dry to the touch.[3]
- Ideally, try and let the board dry overnight.[4]
- Sanitize and deodorize your cutting board with vinegar. Pour a small amount of white vinegar into a spray bottle. When your board starts smelling funky, spritz some vinegar over the wooden surface. Wait 3-5 minutes for the vinegar to soak into any affected areas, then rinse off the board with cool running water.[5]
- You might need to do this fairly often if you have an older, more worn out cutting board.
- Let the board air-dry before placing it back in storage.
[Edit]Applying Oil to the Surface - Try to season your board at least once per month. Schedule a time to condition your cutting board if you're a frequent chef. While the seasoning process itself isn't that time-consuming, make sure to set aside several hours so the board can dry. If you're an avid chef, consider setting aside time weekly to oil and dry your wooden cutting boards.[6]
- If you only use your cutting boards once or twice per year, don't worry about seasoning them that frequently.
- If you notice water soaking into the wood, it's time to season it.[7]
- Lay the clean cutting board on a flat surface. Set your board somewhere in your kitchen, like a countertop or table. Make sure that the item is already washed and dried, as you don't want to season a dirty surface.[8]
- You can also keep your board in a large container, like a pot lid holder. This can make it easier to control the oil.[9]
- Pour a plum-sized amount of mineral oil onto the board. Take a bottle of kitchen-grade mineral oil and dump out a small pool of liquid onto the wooden surface. Feel free to drizzle the oil onto the board, or pour it all in one place. Don't worry about using too much—you can always wipe away the excess oil later.[10]
- Coconut oil is also a great option, since it contains a lot of saturated fat.[11]
- Rub the oil into the sides and edges of the board with a dish towel. Take a clean dish towel and rub the mineral oil into the wood. Use circular, sweeping motions as you go. Try massaging the oil into the front and back of the board, as well as the edges and handles.[12]
- Use the same dish towel when you season your cutting board in the future.
- Don't worry about wiping off any excess oil from the top of the board, as you'll have time to do this later.
- Perch the cutting board on its side for at least 3 hours. Set the wooden board on a thin edge, leaning it against a hard surface, if necessary. Wait at least 3 hours before checking on the cutting board again, so the mineral oil has enough time to soak and condition the wood.[13]
- You can wait up to 6 hours before checking on the cutting board, if you want.
- If you're using a pot lid holder or a similar item, you can prop the board up vertically in the container.
- Wipe off any of the excess oil from the board. Use the same dish towel to remove any mineral oil that failed to absorb into the wood. Once you've let the cutting board dry overnight, feel free to store the item in its usual spot.[14]
- Try to remember whenever you season the board, so you can start conditioning it on a regular basis.
[Edit]Things You'll Need [Edit]Cleaning and Deodorizing the Board - Sponge
- Dish soap
- White vinegar
- Water
- Hydrogen peroxide (optional)
- Paper towel (optional)
[Edit]Applying Oil to the Surface - Mineral oil
- Coconut oil (optional)
- Dish towel
[Edit]References |
| How to Play Human Bingo Posted: 10 Dec 2019 04:00 PM PST Getting to know other people can be tough, especially in a large group. Sometimes, just getting people to talk to one another can foster a social environment and make people feel more at ease. Human Bingo is a great icebreaker game to play with a group of 25 people or more. To start the game, make your Bingo sheets, hand them out, and let your players mingle with each other as they learn more about one another. [Edit]Making the Bingo Cards - Make a card with 5 x 5 boxes for each person at the gathering. Use a ruler to mark out blank boxes on a piece of paper. You can use a pen, pencil, or marker, as long as your lines stand out. Make a few extras in case more people show up.[1]
- You can create a Word document on your computer with a grid and then print it out if you'd like to make these cards quickly.
- Mark the center as a "FREE SPACE" to copy real Bingo. Just like typical Bingo, the center box is a "free space," meaning that box doesn't need to be marked off during the game. This is optional, and it can make your game go by faster.[2]
- Fill in each blank box with a characteristic, life fact, or experience. The goal of this game is for people to get to know each other. Choose some situations or experiences that you think people at your gathering will be able to relate to.[3]For example:
- Owns a pet
- Likes anchovies
- Speaks multiple languages
- Has more than 4 siblings
- Has never been on a plane
- Has been to Hawaii
- Rides a motorcycle
- Plays a musical instrument
- Was born in June
- Does yoga
- Plays football
[Edit]Explaining the Rules - Hand out a Bingo sheet and a pen to each person. As the people of your gathering show up, have them grab a Bingo sheet that you made and a writing utensil. Make sure that every person gets an individual sheet.[4]
- You can also pass out the sheets once everyone is sitting down and settled at your gathering.
- Tell the group to sign people's cards if they relate to a situation in the box. Explain to the group of people that they will be walking around and talking to each other. Have them ask other people if they can relate to the prompts in the box, and then sign or initial the box that they relate to.[5]
- Have each person in the group only sign everyone's sheet once. The goal of this game is to get to know one another, so the people in your gathering should talk to as many other people as possible. Each person should talk to at least 5 people to get enough signatures.[6]
- Some people may relate to more than 1 situation in a box, but explain that they can only sign everyone's sheet once.
- Tell your players to shout "Bingo!" when they've gotten 5 signatures in a line. Just like classic Bingo, the game is over when someone gets 5 of their boxes "filled" with a signature. The row can be diagonal, horizontal, or vertical, but it must be a straight line.[7]
- If you want to customize this game, have your players shout something besides "Bingo," like your company name or the mascot of your school.
[Edit]Starting and Stopping the Game - Tell everyone to "Go!" and begin the game. You can set a time limit for your players if you want to, but you don't have to. With a large group, Human Bingo should take no longer than 15 minutes for someone to win.[8]
- If you are leading the group, feel free to join in on the game. This will help you get to know your players better.
- If your players feel awkward or the game is slow to start, try encouraging everyone with a small prize for the winner, like candy or extra credit points.
- Stop the game when someone shouts "Bingo!" The first person to shout "Bingo" is the first potential winner. Have everyone pause when the first shout is heard.[9]
- You can have everyone sit back down, or you can stay standing until the winner has been double checked.
- Have the person who shouted read out their line of names and situations. In order to double check a winner, get them to read out the list of names that they have in a line. Use a blank Bingo sheet of your own to see if they line up.[10]
- Get the people who signed each situation to elaborate on why they signed. This game is all about getting to know other people. If the person who shouted "Bingo!" is a winner, have the 5 people whose signatures are in a line explain why they signed which box.[11]
- For example, if Tom Smith signed a box that said "Loves spicy food," ask Tom how spicy he can tolerate and what his favorite spicy food is.
[Edit]References |
| How to Do a Tempo Run Posted: 10 Dec 2019 08:00 AM PST Tempo runs are great exercises for runners to build up endurance. Before starting a tempo run, calculate your tempo pace using an online calculator or doing the math yourself with your PR times as your base. Warm up to get your muscles stretched before running. There are several different tempo runs to try, with the basic one being to run for 20 minutes at your tempo pace. If you find yourself breathing very heavily or needing to rest, it's time to slow down. Cool down once you finish your run to help prevent injuries. [Edit]Calculating Your Tempo Pace - Use an online calculator to help you figure out your tempo pace. Calculating your perfect tempo pace can be tricky, so people have designed an easy way for you to figure yours out without having to personally do the math. Plug your information, such as a distance and the time it takes you to run that distance, into an online running calculator to discover your pace.[1]
- To find a running calculator, type "tempo pace calculator" into your online search engine.
- Calculate your tempo pace using your 10k pace. Your average 10k pace is often the pace you can maintain comfortably for at least a full hour, which is perfect for figuring out your tempo pace. Take your average 10k time and divide it by 6.2 miles (the number of miles in a 10k) to get your average pace per mile. This is your own suggested tempo pace.[2]
- For example, if you run a 10k in 50 minutes, divide 50 by 6.2, meaning your pace is 8 minutes per mile.
- To find your average pace per kilometer, divide your 10k time by 10.
- If you don't know your 10k time, make an educated guess as to how long it would take you to run a 10k and divide this time by 6.2 to get your average pace per mile (which you can always adjust if needed).
- Keep your heart rate within 85-90% of your maximum heart rate. By staying aware of your heart rate during tempo runs, you'll help ensure you're going at the right pace. If you have a heart rate monitor in the form of a watch or wristband, this is a great tool to use to tell whether you're going at a good pace. Otherwise, calculate your heart rate yourself using a regular watch.[3]
- Your maximum heart rate is the average maximum number of times your heart should beat during exercise per minute. To calculate your maximum heart rate, subtract your age from 220.
- To calculate your heart rate yourself, place your fingers on the inside of your wrist and count how many pulses (heart beats) you feel per minute.
[Edit]Undertaking a Tempo Run - Take the weather into account when planning your tempo run. Outdoor conditions like the temperature, wind, and elevation can impact your tempo pace. Be prepared to make small adjustments to your speed or the time of day that you run so that you're tempo run goes smoothly.[4]
- Try running early in the morning when the temperature is cooler and the sun isn't as strong during warmer weather.
- Warm up for 15-20 minutes. Instead of jumping right into your tempo run, give your body a chance to get stretched and ready. Touch your toes, do some jumping jacks, or practice walking lunges before starting your run.[5]
- Even taking a 10-minute brisk walk can help you warm up.
- Practice good running form to prevent injuries and strengthen your pace. While you're running, try to look roughly in front of you to help keep your neck in a neutral position and your feet from tripping. Relax your arms and lean forward just slightly to keep you balanced and in a straight line as you run.[6]
- If you're feeling pain during or after your run, examine your form and consider consulting a doctor to see what the problem is.
- Good running form can vary from person to person, but the main goal is for it to not be painful.
- Run at a slower pace whenever you're in doubt. The worst thing you can do in a tempo run is run faster than you should. A good tempo run should feel challenging but doable. If you're pushing yourself to go too fast, it's not going to help your tempo training.[7]
- If you're out of breath when you're running, you're going too fast and need to slow down.
- If you're doing a tempo run and it feels easy, avoid speeding up. Calculate your tempo again the next time you do a race to see if you can train faster.
- Cool down for 10-15 minutes before stopping. This allows your heartbeat to return to a normal pace slowly. After you've finished your run, take a few walking laps while stretching to let your body and muscles cool down.[8]
[Edit]Choosing Your Workout - Run at your tempo pace for 20 minutes if you're training for a 5k or 10k. When you start your run, try to stay at your tempo pace for at least 20 minutes. Look out for physical signs that you might be going too fast such as difficulty breathing or needing to rest.[9]
- If you're running at your tempo pace for 20 minutes with no problem, try running for a total of 30 minutes on your next run.
- Train for a marathon or half marathon by running for roughly 40 minutes. If you're training for a half marathon or full marathon, you're likely a more experienced runner (or soon will be!). Try to run at your tempo pace for 35-40 minutes, making sure not to go too fast so you're able to run without stopping for the full amount of time.[10]
- Some runners run as long as 50-70 minutes at their tempo speed when training for a half or full marathon.
- Run for 10 minutes with 3-minute recoveries to try out a different exercise. Instead of running for 20-40 minutes at your tempo pace and then finishing, run for 10 minutes at your tempo pace and jog for 3 minutes. Repeat this 3 or 4 times for your workout.[11]
- Giving your body a break every 10 minutes with an easy jog helps take your mind off of the long running time and keeps your pace on track.
- Do a new tempo workout by giving yourself 30-60 second recoveries while running. Run at your tempo pace for 3 minutes, and then jog for 30-60 seconds, depending on your skill level. Repeat this 6-10 times for a different approach to tempo training.[12]
- This tempo workout helps you run for a longer amount of time if desired due to the frequent recovery periods.
- If you notice that you're running too fast, start running 10-20 seconds slower than your tempo pace to let your heart rate go down.
- Different running coaches and resources will have different methods for calculating your perfect tempo pace. The most important thing is to listen to your body's cues for how fast or slow you should be going.
[Edit]Warnings - Avoid speeding up your pace until your racing PR shows that you're able to train faster.
[Edit]References |
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