| How to Sit at a Computer Posted: 06 Dec 2019 12:00 AM PST This wikiHow teaches you how to use proper posture and equipment positioning when sitting at a computer for long periods at a time. Keep in mind that, even with the perfect posture and equipment set-up, you should still stand up to stretch and walk around every once in a while. [Edit]Positioning Yourself in the Chair - Sit using ideal posture. Many office and personal desk chairs have adjustable backs, seats, and even lumbar support. Since the type of chair that you use will vary, try to keep the following criteria in mind:[1]
- Your upper legs should be flat against the bottom of the chair.
- Your lower legs should form a 90 degree angle at the knees.
- Your feet should be at a flat 90 degree angle to your lower legs.
- Your back should be at between 100 and 135 degrees in relation to your legs (if possible).
- Your arms should be tucked near your sides.
- Your shoulders and neck should be relaxed.
- Your eyes should be able to view the screen comfortably without having to stretch, crane, or strain your neck or your eyes.
- Adjust any support for your chair. If your chair has lumbar support, a customized cushion, adjustable arm rests, or any other type of specialized support, adjust it as needed.
- It's okay to remove things like arm rests and cushions if they interfere with your posture.
- Sit close to your keyboard. Your keyboard should be directly in front of your body; don't twist or bend your body in order to reach your computer.
- Ideally, your computer's screen will be at least one arm length away from you.
- Keep your head elevated. You may be tempted to slouch your neck, thus bringing your chin close to your chest; this will lead to neck, shoulder, and back pain, so keep your head up even if you have to look down at the screen.
- Take deep breaths. It's easy to take shallow breaths when sitting down, but doing so will eventually lead to other problems. Make sure to take deep breaths often—especially if you find yourself experiencing a headache or lightheadedness—and try to hold a few deep breaths in once every hour or so.
- Shallow breaths can cause you to adjust unconsciously your posture, while deep, diaphragm-level breaths will help you center your posture.
- Arrange any documents and items around to your computer. If you have enough space on your desk to accommodate your documents, phone, and other accessories, make sure that they're arranged around the computer; your computer should be the center item on your desk.
- Some computer trays have different levels for different items (e.g., documents, keyboard, writing implements, etc.).
- If you do not have a fully adjustable keyboard tray, you may need to adjust your workstation height and the height of your chair, or use a seat cushion to get in a comfortable position.
- Take small breaks during your workday to release some of that muscle tension. Studies have shown that constant sitting is very damaging to your health. Try walking around for a couple minutes, standing and doing stretches—anything to break up a full day of sitting is good for you!
- Take short 1-2 minute stand, stretch, and/or walk breaks every 20-30 minutes. If you have lunch breaks or meetings, try to keep them as far away from your computer as possible, and stand when you're able.
- Avoid eye fatigue. While your eyes may not seem like they have much to do with your back and posture, eye fatigue can cause you to slouch, lean in closer to your computer, and more. Simply looking away from your screen for a few seconds every 30 minutes or so should do the trick.
- A good way to prevent eye fatigue is by using the 20/20/20 rule: every 20 minutes, look at something at least away for 20 seconds.
- You can purchase blue light filter glasses (e.g., computer glasses), which will both decrease your eye strain and improve your sleep at night, for as little a $10.
- Exercise your hands. Aside from your eyes, your hands are the most active part of your body when you're using a computer. You can prevent carpal tunnel by pushing on the joints of one hand while bending the fingers back, as well as by using squeezing resistance movements (e.g., squeezing a tennis ball).
[Edit]Adjusting Your Computer Interaction - Remember to prioritize your posture. You should arrange your computer and keyboard to fit your posture, not the other way around! When adjusting your computer interaction, refer back to Part 1 of this article to ensure that you're positioned correctly.
- Determine the type of computer you're using. A Desktop computer has a monitor separate from the keyboard, while a Laptop computer has a screen attached directly to the keyboard. Desktop computers often have adjustable monitors and keyboards, but you'll have limited options when it comes to adjusting a laptop.
- Consider buying a riser or a similar item for your monitor if it isn't adjustable.
- You can buy an angled slap on which your laptop can sit in case you need to adjust the tilt of the keyboard while keeping the screen flat.
- Leave 4 to 6 inches of space between your keyboard and the edge of the desk. Regardless of the computer that you're using, it's best to keep a decent amount of space between the keyboard and the edge of the desk in order to encourage natural posture for your arms and wrists.[2]
- If this isn't possible for your desk, consider moving your chair back, or reclining slightly.
- Adjust the monitor height and tilt if possible. Ideally, your monitor will sit at eye height, though this may not be possible for your computer. Likewise, you may need to tilt up or down the monitor to prevent your neck and eyes from straining.
- If you can, position the top of the monitor approximately 2 to 3 inches above your seated eye level.
- If you wear bifocals, lower the monitor to a comfortable reading level.
- Adjust the keyboard tilt if possible. Your shoulders should be relaxed, and your hands should be in line with your wrists and forearms; if this isn't possible while maintaining proper posture, you may need to angle your keyboard down or lower its overall height.
- You should be able to adjust the tilt of a desktop keyboard based on your sitting position: use the keyboard tray mechanism or keyboard feet to adjust the tilt.
- This isn't really possible with a laptop, though you may be able to buy an angled rest on which your laptop can sit.
- Avoid using wrist wrests or cushions. Unless your keyboard sits significantly higher than your desk level, wrist wrests or cushions can compromise proper arm position, leading to fatigue and eventual injury.
- Wrist wrests can also cut off circulation in your hands.
- Keep all commonly used equipment close and on the same level. Your keyboard, mouse, pens, documents, and other implements should all be on the same level (e.g., your desk top), and they should be within arm's reach. This prevents you from changing your posture to reach for an item.[3]
- If there is sunlight causing glare on your computer screen, close the curtains or adjust your position.
- Stay hydrated throughout the day. Water intake will prevent physical discomforts which encourage you to compromise your posture. Plus, being hydrated means that you at least have to take a break to walk to the bathroom every once in a while!
- Adjusting your chair for your height and desk should be the first thing that you do when you get a new chair, office setting, desk, or so on.
- Some studies suggest that using an inflatable yoga ball as a seat is the best possible exercise for your posture.
- If your computer is fairly far from your position when using your ideal posture, enlarging your computer's text and on-screen items will help combat this issue.
- Using the right-angled stretch to work out any stress in your back between tasks will both strengthen your back and prevent back pain throughout the day.[4]
- It's important to take a one- to two-minute standing/walking break every 30 to 60 minutes. Sitting for long consecutive periods of time can lead to pelvic nerve pain, while long-term sitting can result in health problems (e.g., blood clots, heart disease, etc.).[5]
[Edit]Warnings - You may get stiff muscles if you are sitting in front of a computer too long.
- Glare and blue light from your computer can result in a headache, which may lead to you compromising your posture in order to avoid the light. You can rectify this by wearing computer glasses or by using a blue light filter (e.g., Windows Night Shift) on your computer.
- Use good work habits once you have correctly set up your computer workstation. No matter how perfect the environment, prolonged static postures will inhibit blood circulation and take a toll on your body.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Eat Chestnuts Posted: 05 Dec 2019 04:00 PM PST Chestnuts are an excellent snack that can be prepared in under 30 minutes. The two most common methods involve using an oven or stovetop to roast the chestnuts after giving them a quick boil. Once cooked, they can be used in a variety of dishes and recipes. However you choose to prepare and use them, you need to make sure that you fully remove them from their outer shell before taking a bite. [Edit]Ingredients [Edit]Spinach Chestnut Salad - of baby spinach
- of baby asparagus
- 1/2 head of radicchio lettuce
- 1/2 English cucumber
- 2 shallots
- of pomegranate
- 10 cooked chestnuts
- vinaigrette dressing
Makes 4-6 servings [Edit]Chestnut Stuffing - of dried cranberries
- 1 onion
- 2 bacon strips
- of butter
- 2 garlic cloves
- of sausage meat
- of breadcrumbs
- of parsley
- of thyme
- of cooked chestnuts
- 1 medium egg
Makes 24 stuffing balls, or 8 standard servings [Edit]Italian Sausage and Chestnut Pasta - of olive oil
- 1 onion
- of sausage meat
- of cooked chestnuts
- 2 garlic cloves
- of rosemary
- of fennel seed
- of tomato puree
- of pasta shells or pappardelle
Makes 6 servings [Edit]Eating Chestnuts on Their Own - Check to make sure your chestnuts are safe before eating them. There are two types of chestnut—regular chestnuts and horse chestnuts. Horse chestnuts are dangerous, as they can cause nausea and vomiting if consumed. To make sure that you have an edible chestnut, inspect the shell. If the shell is prickly and rough, it's a standard chestnut. If it's smooth and easy to handle, it's probably a horse chestnut.[1]
- Another way to check for horse chestnuts is to smell them. Horse chestnuts have a bitter odor, while a regular chestnut smells sweet and nutty.
- Take the shell off before you eat a chestnut. If you haven't cut them with a knife before baking them, use a nutcracker to rupture the outer shell of a chestnut. Then, put it in your hand and find the opening where you cut it or split it with a nut cracker. While holding it between both hands, use your two thumbs to pull the edges of each half of the shell. Pull each shell away from one another until the shell cracks in half.
- If you're removing the shell immediately after cooking them, your chestnuts will still be hot. Hold each individual chestnut in a clean towel with both hands and then crack it, using the towel to keep your hands from getting burned.
- Cook your chestnuts based on how you plan to use them. If you're going to be adding seasonings, oils, or vegetables while you're cooking chestnuts, you probably want to use a stovetop. For the classic roasted chestnut, you'll want to opt for the oven.
- You can boil your chestnuts all the way through instead of transferring them to the oven or stove, but doing so removes most of the flavor and nutrients.[2]
- Buy prepackaged chestnuts if you want to snack on them. You can purchase pre-cooked chestnuts if you just want a small snack without all of the hassle that comes with cooking them. They come in jars, cans, or vacuum-sealed packages, and they're available online or in grocery stores.[3]
- Always read the packaging carefully to ensure that you're about to eat pre-cooked chestnuts.
- Pair chestnuts with other dishes to add flavor or texture. Chestnuts work well as an ingredient or garnish. They have a soft flavor, but strong texture, which means that they are excellent for adding a bit of crunch to a dish. You can crush, grind, or dice cooked chestnuts to add them to a recipe that might work with a nutty flavor.[4]
[Edit]Using Chestnuts in Recipes - Create a spinach chestnut salad. In a mixing bowl, add of spinach, of asparagus, a ½ head of radicchio, a ½ cucumber, and 2 shallots with your vinaigrette dressing. Mix these together, and add of pomegranate and 10 diced chestnuts. Continue to mix gently and serve as a main dish or simple side salad.[5]
- You can make your own vinaigrette by whisking olive oil and white wine vinegar together in a bowl with garlic, salt, and pepper.
- Add chestnuts to a traditional stuffing. Fry 1 sliced onion and 2 strips of bacon together in of butter. Heat until they're fully cooked, then add your 2 garlic cloves and fry for another 1-2 minutes. Let your bacon and onion cool, then add your of chopped chestnuts and additional ingredients in a glass baking dish. Bind the ingredients together with 1 beaten egg. Bake in a baking dish at for 40 minutes.[6]
- You can roll stuffing into small balls and bake them that way if you're interested in spicing up the serving presentation! To do this, cup a small amount of stuffing in both hands and press it together repeatedly like you're making a snowball.[7]
- Mix some chestnuts into an Italian pasta. Add of oil to a large frying pan and heat 1 diced onion for 5 minutes. Once it starts to soften, add of sausage meat and of chestnuts; fry them for 10-12 minutes on high heat. Add your 2 cloves of garlic, of rosemary, and of fennel and cook for an additional 2 minutes. Add of tomato puree and cover for 10 minutes while boiling of pasta. Once your pasta is boiled, mix it with the sauce and top with any garnishes.[8]
- Break up the meat with a spatula or spoon while you're frying it.
- Add a glass of red wine to the sauce if you'd like it to be a little tart.
- Consider garnishing your pasta with parsley and parmesan cheese.
- Experiment with chestnuts in other recipes. If you want to play around with chestnuts in the kitchen, consider their ability to add texture to a recipe. Sweeter dishes that benefit from a salty profile, like brownies or ice cream, pair well with chestnuts.[9] They can also be used as an ingredient in waffles or brussels sprouts. Whether you're using it as a garnish or key ingredient, always remember that chestnuts must be cooked and peeled before you throw them in a dish.
[Edit]Cooking Chestnuts on Their Own - Wash your chestnuts with water to clean them. You're going to be touching the shell quite frequently during your preparation, so make sure that they're clean by rinsing them with water. Wash your hands with soap and water as well. You don't want any bad germs or bacteria hanging out on your chestnuts![10]
- Use a serrated knife to cut openings into each chestnut. Lay each nut on a cutting board, lengthwise. Pinch each chestnut against the cutting board using your nondominant hand. To do this, place a chestnut between your thumb and forefinger, and hold it firmly in place. Use a small serrated knife to make incisions in each chestnut.[11]
- Each incision should be the entire length of the chestnut, but only cut one side. To figure out which side needs to be cut, let the chestnut lay flat and see how it settles. Cut whichever side faces up.
- You're splitting the chestnuts to ensure that steam will escape as the nut heats. If they aren't split, the pressure can make chestnuts explode in the oven.
- The outer shells of chestnuts are slippery, so be careful while you're cutting them. Go carefully and stay focused on each cut.
- Boil your chestnuts before cooking them if you'd like. Add your chestnuts to a pot with cold water Turn your heat to the highest setting and wait a few minutes for the water to boil. As soon as the pot starts bubbling, turn the heat off. Use a slotted spoon to remove your chestnuts.[12]
- Boiling your chestnuts before roasting them will ensure that each entire nut gets fully coated in warm water, which will make cooking and cracking them a lot easier.
- Roast your chestnuts in the oven for a classic flavor. Bake your chestnuts on a sheet pan at for 15-20 minutes. If your chestnuts are on the smaller side, opt for a shorter cooking time. If they're of the larger variety, you'll want to cook them a little longer. Open the oven after 5-10 minutes and give your baking pan a little shake. This will shake loose any excess water and relieve any building pressure.[13]
- Check on your chestnuts around the 13 minute mark. If they're steaming and browning, they're close to done. If they aren't, they'll probably need to cook for the full 20 minutes.
- Always remember to remove the shell before enjoying your chestnuts.
- Try cooking your chestnuts on the stovetop with a cast iron skillet. Heat a cast iron pan over medium heat for 3-5 minutes. Drop your chestnuts into the pan and turn them. Use a fork, spatula, or your slotted spoon to turn each chestnut so that the cuts you made are facing away from the skillet. Cook your chestnuts for 15-20 minutes while stirring them periodically.[14]
- Your chestnuts should darken in color while they cook, but if they start turning black and smoking, you're burning them and should stop immediately.
- If you're adding any oils or spices, feel free to layer them on top of your chestnuts and then shake the pan after a few minutes. Butter, olive oil, salt, and pepper all make excellent additions to chestnuts.
[Edit]Things You'll Need [Edit]Using Chestnuts in Recipes - Pasta strainer
- Spatula or wooden spoon
- Cutting board
- Knife
- Baking pan
- Mixing bowl
[Edit]Cooking Chestnuts on Their Own - Cutting board
- Serrated knife
- Slotted spoon
- Baking pan
- Towel
- Cast iron skillet or pan
- Fork, spatula, or slotted spoon
- Clear pan cover
- Plate or bowl
[Edit]References |
| How to Become a Lobbyist Posted: 05 Dec 2019 08:00 AM PST While every state has its own specific definition of the term, a lobbyist is usually defined as someone who attempts to influence government decisions on behalf of a person or organization.[1] If you're a persuasive person with a passion for making a difference, a lobbying career might be right for you! While there are no specific educational requirements to become a lobbyist, you can benefit from having a strong background in the law or political science. You'll also need to register with your local government to work as a lobbyist. From there, you can start looking for lobbyist careers! [Edit]Getting the Right Training - Take courses in political science or related fields. You don't have to have a degree in a specific field to become a lobbyist.[2] However, studying political science or other relevant subjects can give you the skills and knowledge you need to be successful. Specific lobbying jobs may also require you to have a minimum level of education (e.g., a bachelor's degree).
- For example, many lobbyists have degrees in political science, communications, economics, or law.
- Build strong communication skills. Being able to communicate clearly and persuasively is key to being a successful lobbyist.[3] If you're in school or college, sign up for courses in writing and public speaking to build up your written and verbal communication abilities.
- Signing up for your school's debate team or mock trial club can be a great way to hone your argumentative skills!
- You can also take writing and speaking classes online through websites like Udemy, Coursera, and edX.
- Pursue an advanced degree to get a competitive edge. You don't need an advanced or specialized degree to be a lobbyist, but getting one of these degrees can make you look more impressive to employers. This is also a useful approach if you want to lobby in a particular area of interest.
- For example, if you want to work as a health care lobbyist, you may find it helpful to pursue an advanced healthcare degree, such as DNP (Doctor of Nursing Practice).[4]
- A law degree can also give you a competitive advantage in the lobbying field.[5]
- Learn about basic legislative rules and procedures. Understanding how the legislative process works can help you become a much more effective lobbyist. Take time to research how the system works so that you have a strong understanding of how measures are introduced and how bills are passed.[6]
- Robert's Rules of Order is a very useful guide to the basic rules of legislative procedure.
- Many state government websites offer specific information about local legislative process. Try doing an online search using terms such as "legislative process Illinois" or "how a bill becomes law Texas."
- Read up on current issues in your area of interest. If you're interested in lobbying in a particular field, stay on top of current events and legislative issues in that field, especially in your local area. Staying informed on what the issues are—and where your local lawmakers stand—will help you figure out which legislators to target and how to build the most persuasive arguments.[7]
- Take time getting to know your local politicians, their histories, and where they stand on the issues you're interested in.
- You may find it helpful to talk to other lobbyists in your area and get their perspective on how the system works.
- Spend time in a government job to gain experience. A lot of people break into the lobbying field after working in a government office. Doing so can help you gain expertise in local policy making procedures and will also make you look more impressive to prospective employers or clients. You might try:[8]
- Running for elected office in the legislative or executive branches of your local government. This will give you direct experience with the legislative process.
- If you can't run for office, getting a staff position with the legislature is another great way to get your foot in the door. For example, you might apply to be a legislative assistant for your local congressperson.
[Edit]Registering as a Lobbyist - Look into your state's lobbying registration laws. All states in the U.S. require lobbyists to register with the state before doing any lobbying activities.[9] Before you start working as a lobbyist, check with your Secretary of State's office to find out what information you need to provide and whether you need to pay a registration fee.
- Take any required lobbying courses before registering. Some states require lobbyists to take training courses or seminars before doing any lobbying work. These courses typically focus on ethics training. Check with your Secretary of State's office to find out if you need any special training before you begin work.
- For example, lobbyists in California are required to take a Lobbyist Ethics Course and certify the completion of this course with the Secretary of State's office by a specific deadline.[10]
- Keep up with your lobbying reports. Most states require lobbyists to file regular disclosure reports about their activities. Inquire with your Secretary of State's office about how often you need to file reports and what kind of information you have to provide. You can find a summary of activity report requirements for each state here: http://www.ncsl.org/research/ethics/50-state-chart-lobbyist-report-requirements.aspx.
- These reports are available to the public and they usually contain information about how much money you or your client are spending on lobbying and which issues you are lobbying about.
- Your employer or client may also need to file reports about your activities.
[Edit]Finding Lobbyist Jobs - Familiarize yourself with the types of lobbying jobs. There are a variety of different ways to approach being a lobbyist. You can work as a contracted lobbyist for an organization such as a company or trade association, or you can work in-house as a full time government relations employee for a business. Local government administrations also hire lobbyists to communicate with the legislature on their behalf.[11]
- For example, a drug company might hire a health care lobbyist full time in a government relations position.[12]
- Check lobbyist-specific job boards. When you're ready to look for lobbyist jobs, dedicated job boards or sites devoted to lobbying-related jobs are a good place to start. For example, you might look for jobs in your area on websites such as:
- Lobbyingjobs.com, a website dedicated to posting lobbyist and government relations positions.
- Workforgood.org, which posts jobs with nonprofits and mission-driven organizations, including advocacy/lobbying jobs.
- The PAC.org job board, which lists job opportunities for public affairs professionals.
- Look for lobbyist jobs on general job sites. In addition to using dedicated job boards, you can also find lobbyist jobs on general job sites such as Indeed and Monster.com. Use these sites to search for lobbyist jobs in your area.
- In addition to "lobbyist," use search terms such as "advocacy" and "government relations."
- Reach out to your professional network about job opportunities. Many lobbyists find jobs through networking and word of mouth. If you've had a chance to make some contacts in your community, let them know that you are in the market for a lobbying job. Someone may be able to put in a good word for you with a colleague who's looking to hire![13]
- Talking to other lobbyists can be a good way to find out about potential job openings.
- Apply for jobs that align with your interests and experience. You'll be most happy and successful as a lobbyist if you do work in an area that you're passionate and knowledgeable about.[14] Look for positions that are a good fit for your strengths and interests, but that also align well with your personal moral and ethical standards.
- For example, if you're interested in health issues, a job with a public health organization might be a good fit for you. On the other hand, you might not be happy lobbying for a tobacco company that's pushing for fewer restrictions on advertising.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
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