| How to Store Meal Prepped Food Posted: 13 Jun 2020 01:00 AM PDT If you work long hours or you track your calorie intake, you may have started meal prepping, or preparing certain meals ahead of time. Knowing how to store your food is important to protect yourself from food borne illnesses and diseases. You can put your meals in the fridge or the freezer to keep your food safe and make it taste good when you reheat it. [Edit]Keeping Meals in the Fridge - Place your food into airtight containers. Glass or plastic containers that have lids are great for storing food in. Keep some airtight containers in your kitchen to store your food in for the easiest option.[1]
- You can also use sealable plastic bags for non-liquid food items if you don't have any containers.
- If your food is warm from the oven, you don't need to let it cool down first before you place it into a container.[2]
- Store cut fruits and vegetables in a container with a paper towel. Line your airtight container with a dry paper towel and then place your fruit or vegetables on top of it. The paper towel helps to keep out moisture and makes your produce stay fresh longer.[3]
- Store your food in the fridge below . Most fridges are set around . Check the temperature on your fridge before you store your food to make sure it will stay cold enough throughout the week.[4]
- Most fridges have temperature dials on the inside that you can check.
- Put your containers on a shelf, not in the door of the fridge. The door of the fridge is the most susceptible to temperature change since it swings out toward the open air. Put your containers on the middle shelf of your fridge to keep them at the most level temperature.[5]
- The top shelf of the fridge is usually the warmest, so it's best to keep any cooked meat on the middle shelf of your fridge.
- Eat cooked meat within 5 days. Beef, poultry, and fish stay good for 3 to 5 days in the fridge. Try to eat your meat within that timeline for the best texture and taste.[6]
- If your meat smells rotten or looks discolored, do not eat it.[7]
- Consume uncut fruit and vegetables within 2 weeks. Try to store your fruits and vegetables as whole pieces to make them last longer. You can keep your fruits and vegetables in the fridge for up to 14 days.[8]
- If you do cut up your fruits and vegetables, eat them within 3 days.
- If you notice any discoloration on your fruits or vegetables, cut those parts off before you eat them.
[Edit]Storing Meals in the Freezer - Put your food into plastic airtight containers. Choose a plastic bag that seals or a plastic container with a lid to put your food in that your plan to freeze. Stay away from glass containers unless they are tempered or specifically made to be frozen.[9]
- Glass expands as it gets cold, so it could crack if it is in your freezer for a long time.
- Store meat, fruit, and vegetables in the freezer. Cooked beef, poultry, and fish, as well as cut fruit and vegetables can be stored in the freezer in airtight containers. Avoid freezing deli meats or dairy products in the freezer since the temperature could change their texture and taste.[10]
- Freezing your food is the best protection against food-borne illnesses and food poisoning.
- Eat food stored in the freezer within 6 months. Since the freezer is so cold, you can keep meals in there a lot longer. Try to eat your food within 6 months of freezing it in an airtight container.[11]
- Cut off any parts of your food that have freezer burn. Freezer burn happens when your food is exposed to the moisture in the freezer. If you notice ice crystals on any parts of your food, cut those areas off before you eat it for the best taste and texture.[12]
- Avoid freezer burn by making sure your food is sealed in an airtight container.
[Edit]Reheating Your Meals - Thaw frozen meals in your fridge overnight before reheating them. Take your meals out of the freezer and put them in the fridge for at least 8 hours. This gives the food a chance to warm up without going bad.[13]
- You also won't have to heat your food up as long if you let it thaw before you eat it.
- Microwave your meals if you use glass containers. If your food from the fridge or the freezer is packed in a glass container, you can put the entire thing in the microwave. Turn the microwave on in 1-minute increments and stir your food around to get the best-tasting meal.[14]
- Transfer your meals to a plate if you use plastic containers. Plastic containers shouldn't be put in the microwave, since the chemicals from the plastic can leach into your food over time. Dump your food onto a plate before putting it in the microwave at home or at work.[15]
- The chemicals in plastic typically only leach out when it is heated up, not when it is cold or at room temperature.
- Heat your food in the oven for a more even temperature throughout. If you have the time, spread your food on a baking sheet lined with parchment paper. Set your oven to and cook your food for 20 to 25 minutes.[16]
- Try to put things that can get soggy, like potatoes or vegetables, into the oven instead of the microwave.
- Make sure your reheated food reaches . Use a meat thermometer to check the internal temperature of all of your food, including vegetables. If it has not reached the correct temperature, put it back in the oven or microwave until it does.[17]
- If you are reheating sauces or gravy, wait until they reach a boil before you eat them.
- Try buying containers in bulk to have some on hand whenever you need them.
[Edit]Warnings - Always store your food in the fridge or freezer so that it stays too cold for bacteria to live on it.
- Never eat food if it has been stored for longer than the recommended amount of time.
- If your food smells rotten or looks discolored, don't eat it.
[Edit]References |
| How to Do Toe Raises Posted: 12 Jun 2020 05:00 PM PDT The term "toe raises" is used to refer to two different exercises. In the first, you're only moving your toes. This exercise strengthens your feet and improves your balance.[1] "Toe raises" can also refer to an exercise in which you raise your body from flat feet up to your toes. This exercise is also called a "calf raise," and is used to strengthen your calves, ankles, shins, and feet. If you have an injury or other condition that affects your feet, talk to your doctor or physical therapist before doing any of these exercises.[2] [Edit]Strengthening Your Feet with Toe Raises - Start with seated toe raises. Sit on the edge of a sturdy chair with your knees at right angles and your feet flat on the floor. Sit up straight with your shoulders back. You can hold the side of the chair or rest your hands flat on your thighs. Then, raise your toes up off the ground as far as you can. Hold the position for 10 seconds, breathing deeply, then release. Repeat 20 to 30 times.[3]
- Seated toe raises are easier to start with because your feet are not supporting your body weight. Later, when your feet are stronger, you can move on to standing toe raises.
- This exercise is safe to do every day, or as needed if your feet are feeling stiff or sore. However, you shouldn't continue this exercise if it causes pain.
- Progress to standing toe raises with support. Use a sturdy table or the back of a sturdy chair to balance. Stand with your feet about hip-width apart and your back straight. Just as with seated toe raises, raise your toes off the ground, dropping your weight back to your heels. Hold for 10 seconds then release. Repeat 20 to 30 times.[4]
- Use the chair or table for balance, but be careful not to collapse into it or lean on it. Start by using 2 hands to maintain balance. With time, you can move on to just using one hand, then finally no hands.
- This exercise is generally safe to do every day, as long as you don't feel any pain while doing it. Once you progress to doing toe raises without support, you can even do mini-sets throughout the day, such as when you're cooking or brushing your teeth.
- Counter standing toe raises with heel raises. Standing tall, start by raising your toes and rolling your weight back on your heels. Hold that position for a full breath cycle, then slowly roll forward onto your toes. Return to a neutral, flat-footed position. Do 3 sets of 10 repetitions of this exercise. Focus on maintaining a smooth, controlled movement.[5]
- Combining these movements stretches and strengthens your entire foot by taking it through its full range of motion. You'll also strengthen your shins.
- This exercise is safe to do every day. However, you should stop if you feel any pain in your feet or shins.
- Try toe raises on one foot at a time. Doing basic toe raises on one leg at a time allows you to isolate and train each foot separately. This is helpful if one leg is stronger than the other, or if you've previously injured one leg, because it enables you to feel the difference between the two sides.[6]
- If one side is noticeably weaker than the other, you might want to add more repetitions with that side to bring it up to the same level as the stronger side.
- You can generally do this exercise every day. Use a wall to help maintain your balance and posture on one leg.
- Add a resistance band to strengthen your feet and lower legs. Sit on the floor with your legs straight out in front of you and loop a resistance band around the balls of your feet. Pull the resistance band taut, then try to flex your foot forward as far as it will go. Hold the flex for a breath cycle, then bring it back towards your body using a slow, controlled movement. Do 3 sets of 10 repetitions of this exercise.[7]
- If you don't have resistance bands, you can also work with a rolled-up towel or T-shirt looped around your feet.
- You can do this exercise with both feet at the same time or alternating feet. If you only do one foot at a time, bend the knee of the other leg so the foot is resting flat on the ground.
- Do resistance exercises 2 to 3 times a week.
[Edit]Trying Calf Raises - Raise up onto the balls of your feet to do a basic calf raise. Start in a standing position with your feet about hip-width apart and your back straight. Raise up onto the balls of your feet, or even your toes, keeping your back straight. Then slowly lower back down. Do 3 sets of 10 repetitions of this exercise.[8]
- When you first start out, you might want to use a table, counter, or sturdy chair to support your balance — especially if you're not accustomed to standing on your toes.
- It's easy to start pitching forward while you're doing this exercise. Make sure you're standing tall and your head is moving upward, not forward.
- This exercise is safe to do every day. You might also incorporate it as a warm-up or cool-down for your lower legs, either before or after aerobic exercise, such as running or biking.
- Alternate between your feet rather than doing both at the same time. Stand in front of a wall, about arm's length away. Press your palms against the wall for balance. Bend one knee to lift your foot off the ground, then roll up to the ball of your other foot. Lower and repeat. Do 3 sets of 10 repetitions of this exercise on each leg.[9]
- With this exercise, you have the option of alternating feet with each calf raise or doing all the repetitions with one foot and then switching to the other. Do it whichever way is easiest for you to keep up with.
- Stand on a step to drop your heels below your toes. When doing a calf raise, you can increase resistance without any equipment by simply standing on the edge of a stair or any stable raised surface. Keep your toes and the balls of your feet on the stair and allow the back half of your foot and your heels to hang off the edge.[10]
- Raise up on the balls of your feet the same way you did with a basic calf raise. You'll feel the burn in your calves because your heels are traveling a longer distance and gravity provides a little more resistance. Start with 2 sets of 5 repetitions and work your way up to 3 sets of 10 repetitions.
- Use this exercise as a progression of regular calf raises after they stop being challenging or providing the stretch you need.
- Hold a dumbbell in each hand while doing a basic calf raise. If a basic calf raise isn't providing much of a challenge, adding weight can make it more of a workout. Hold the same amount of weight on each side, even if you're only doing calf raises on one leg at a time.[11]
- You can add weight to any of the calf-raise variations as well — just make sure you can maintain balance while completing the exercise with correct form.
- If you need to use a wall or other structure to maintain your balance, you can use ankle weights to add resistance.
- Do resistance exercises 2 to 3 times a week. If you already have a strength-building resistance routine built into your exercise regimen, simply add this exercise to your existing routine.
[Edit]Warnings - Don't start any new exercise program without first consulting your doctor, especially if you have a recent injury or chronic health condition.
[Edit]References |
| How to Help Animal Shelters During the Coronavirus Outbreak Posted: 12 Jun 2020 09:00 AM PDT Many animal shelters have had to close to the public due to the coronavirus (COVID-19), which limits the number of volunteers and makes it more difficult to care for all of the animals. If you want to support your local animal shelter during these tough times, there are many things you can do to help. If you have the space and time to look after a new pet, you may be able to take one home even if it's only temporary. Otherwise, you can always see what sorts of donations you can make to support the shelter and their staff. [Edit]Taking Care of an Animal - Choose to adopt an animal if you want to keep it permanently. Many shelters are offering expedited or reduced-cost adoptions to make more room at the shelter for other animals. Adopting is also a great way to get a new companion if you're feeling lonely at home. Just make sure that you're prepared to take care of an animal long-term and that you'll be able to afford the cost of food, pet supplies, and vet bills in the future.[1]
- Your local shelter may not allow adoptions during the outbreak, but they may pre-approve you so you can adopt as soon as they reopen. Call them to find out their adoption policy.
- Be sure to choose a species or breed that fits well in your family and lifestyle if you plan on adopting. For example, if you have children, you may want a friendly and affectionate animal, such as a bulldog, golden retriever, or Labrador retriever for dogs and Maine Coon, Siberian, or Manx for cats.
- If you want a more independent pet, choose a cat instead of a dog since you won't have to let them outside throughout the day.
- Foster a pet if you only want to take care of it short-term. If you're under a stay-at-home order, you may have more time to take care of an animal that you wouldn't normally have. Many foster programs during the coronavirus only last for 2–4 weeks so you only have to take care of the animal temporarily. While it may only last for a short time, you may even be able to adopt your foster animal if you connect well with it and want to keep it.[2]
- Typically, you can foster around 1–3 animals from a shelter at a time but it may vary.
- Many times, the shelter will provide you with supplies to take care of a foster animal, but they may be limited due to the coronavirus.
- Even if you don't have the room for a larger animal like a dog or cat, you may be able to foster smaller caged animals, such as guinea pigs or rats.
- Call the shelter to see what animals they have available. Many people are looking to adopt or foster animals, so you may have to wait on hold for a few minutes. Tell the shelter what sort of animal you're looking for. The shelter may ask questions about if you've owned pets before or if you've had experience with animals to ensure you're able to care for an animal properly. Listen to the descriptions of the animals they have available so you can pick one that fits your lifestyle.[3]
- For example, avoid getting an active dog, such as a German shepherd or lab, if you won't be able to take it out for regular exercise. You may choose a smaller breed or a cat instead.
- If you currently have other pets, let the shelter know since some animals may not get along with others.
- Since many animal shelters have closed or reduced hours, they may have specific times where you can call them. Check their website or social media pages to see if they changed their hours.
- Many shelters also have websites with pictures and behavioral descriptions of the available animals so you can see what they look like and learn how they interact with others.
- Fill out an application for fostering or adopting. If the shelter thinks you're fit for adoption or foster care, they may ask you to fill out an application or paperwork online. Each shelter has its own adoption form, so only use one they send you or one that's on their website. Fill out all of the fields honestly, which usually includes your name, address, the type of home you live in, and any other pets you have. Submit the application through the shelter's website or email and wait to hear back from them to see if you've been approved.[4]
- You may not have to fill out another application if you've adopted or fostered animals from the shelter in the past.
- If you live with other people, make sure that everyone in your household is okay with you adopting or fostering an animal.
- If you live in a rental property, ask your landlord if it's okay for you to have a pet. You may need to make an additional deposit or pay an extra fee every month.
- Get basic pet supplies if the shelter doesn't provide them for you. While many shelters will provide supplies for foster care, you may need to buy some of your own if they don't have enough. Get food and water bowls, a bed, food, a carrier, treats, and some toys to help the animal feel more comfortable in your home. If you aren't sure what supplies you need, talk to the shelter since they can give you recommendations.[5]
- Call your local pet store to see if they're open. Otherwise, you may need to order the products online.
- If you're getting a dog, then get a collar, leash, and grooming brushes.
- If you're taking care of a cat, you will also need a litter box and cat litter.
- You may need cages, bedding, or food pellets if you're taking care of smaller animals, like rabbits or guinea pigs.
- Schedule a time with the shelter to pick up the pet. To limit the spread of coronavirus, many shelters are closed during their regular hours and will only complete adoptions and fosters by appointment. Choose a time earlier in the day so you have time to bring the animal home and let it get familiarized. Drive to the shelter to complete any additional paperwork and to pick up your new companion.[6]
- Avoid going out if you're feeling sick or have symptoms of coronavirus.
- Some shelters may be able to drop the animal off if you aren't able to pick it up yourself.
- Keep the pet away from outside people and pets. While coronavirus isn't known to transmit from animals to humans, it's still being researched so try to keep your distance from other pets and their owners. However, it's okay for your new animal to interact with pets you already have. When you let your animal outside, keep it on a leash or lead so it can't run away.[7]
- If you end up getting sick with COVID-19, avoid petting, snuggling, or sharing food with your animals, and wash your hands before and after you interact with them.
[Edit]Donating Your Time and Supplies - See if you can volunteer at the shelter to help out. If you're feeling healthy and haven't been exposed to coronavirus, you may be able to assist the animal shelter with their day-to-day operations. Call the shelter and ask if they're accepting volunteers and how you can help them out. They may have you fill out an online application or schedule a time for you to come in so they can meet you.[8]
- Many shelters aren't accepting volunteers to help limit the spread of coronavirus, so always call ahead or check the shelter's website.
- Check if your local shelter has a wish list of supplies they need. First, check the shelter's website to see if they have links to a wishlist since they may have picked out specific items that they need. If you don't see a wishlist on their website, try giving them a call and asking to see if they're running low on supplies or what they could use the most.[9]
- Buy cleaning supplies to help keep the shelter sanitary. On top of cleaning up after the animals, shelter employees also need to disinfect to limit the spread of coronavirus. Get cleaning products that have been certified by the EPA to kill COVID-19, or look for a solution that has at least 70% alcohol. You can also send paper towels, cleaning cloths, and garbage bags so the shelter doesn't run out and get messy.[10]
- Get pet food to help feed the animals. Try calling your local shelter to see what kind of food they need the most. Choose a variety of dry dog and cat foods, wet canned foods, and milk or formula for kittens and puppies. If the shelter also takes care of small animals, like rabbits and guinea pigs, pick up some food pellets or feed as well.[11]
- Avoid giving pet food that's already been opened or used so you don't spread any form of contamination to animals in the shelter.
- Give clean blankets and towels to help comfort the animals. Animals in shelters can sometimes feel stressed or anxious, but soft blankets and towels can make them more relaxed. You can buy new blankets or wash some old ones you have at home before donating them. Opt for fleece or plush fabrics to make the animals feel the most comfortable.[12]
- Some shelters may not accept blankets or towels to help limit the spread of coronavirus. If you find some old ones in your home, save them until the shelter reopens to the public before donating them.
- Collect toilet paper and paper towel tubes to use for small animal toys. Rabbits and guinea pigs love to chew on things, and cardboard tubes are perfect for enriching their lives. After you use the last sheet of toilet paper or paper towel, save it in a shoebox or another container so you can collect them. Once you have a full box, donate it to the shelter so the small animals can have toys too.[13]
- Some cats and dogs will also play with cardboard tubes, but call your shelter ahead of time to see if they allow them as donations.
- Make homemade toys if you want to do something crafty. Even if you don't have money to spend on new pet supplies, you may be able to reuse old materials as pet toys. For example, you can tie strips of fleece through the holes of a rubber sink mat to make a snuffle mat for dogs and cats to sniff around in. You can also sew small fleece pillows with some catnip inside to keep cats entertained.[14]
- If you don't have time to make toys, you can also buy them from a pet store or online.
- Send the supplies directly to the shelter to help limit physical contact. Look up the address for the animal shelter and use it as the shipping address for any online orders. Otherwise, send your items in a care package using the post office or a delivery service. That way, you don't have to leave home or put yourself at risk of getting coronavirus.[15]
- Some animal shelters have outdoor drop-offs so you can take the supplies there yourself. Call the shelter to see what delivery method they'd prefer.
- Look for an online donation page if you'd rather give money. Even if the shelter isn't accepting physical donations, they may still have options to support them financially. Look on their website to see if there's a link that says "Donate" or something similar. Give as much money as you're comfortable with to show your support and help keep the animals safe.[16]
[Edit]Warnings - Although it hasn't been reported that pets can catch COVID-19, it's still recommended to limit your contact with animals if you have coronavirus just in case. If you feel sick, avoid contact with any pets, which includes petting, snuggling, sharing food, and being kissed or licked. If you're the only one able to take care of your animal, wash your hands before and after interacting with it.[17]
[Edit]References |
Nenhum comentário:
Postar um comentário