| How to Stretch Your Rotator Cuff with a Band Posted: 08 Oct 2020 01:00 AM PDT You might not realize just how much you use your shoulders until you injure the group of muscles and tendons that surround your shoulder joint called your rotator cuff. Whether you're exercising, playing sports, or trying to reach into the backseat behind you, a strained or tight rotator cuff can make things super painful and difficult. If the injury is serious enough, you may have difficulty raising your arm and might even have to get surgery. The good news is you can use a resistance band to help stretch and strengthen your rotator cuff. But, before you do, check with your doctor to make sure these exercises and stretches are safe for you and won't cause further injury. [Edit]Rotations - Make a loop with the band and tie it to a doorknob. Take a resistance band designed for exercise and form it into a loop. Tie the ends together securely so it won't come undone.[1] Find a doorknob or a stable object such as a table or desk and loop the exercise band around it so it's firmly attached.[2]
- Make sure the ends are tied together really well so there's no chance they separate while you're stretching.
- You can also use a band that already is a loop.
- Use an object that's about the height of your hip.
- Target your rotator cuff with internal rotations. Stand with the shoulder you want to stretch facing the doorknob and take the end of the band with 1 hand. Hold your arm at your side with your elbow bent 90 degrees. Slowly bring your arm across your body, which will cause your shoulder to rotate internally. Then, slowly return to the starting position.[3]
- Make sure you keep your elbow close to your side to help target your rotator cuff.
- Aim for 10-15 reps on each arm.[4]
- Follow up with external rotations to balance your stretch. Stand with the shoulder you want to stretch away from the doorknob and hold the band with your arm at your side and your elbow bent at a 90-degree angle. Slowly move your arm outward to externally rotate the inside of your shoulder. Then, slowly bring your arm back to the starting position.[5]
- Just like with the internal rotations, it's super important that you keep your elbow close to your side so the exercise is focused on your rotator cuff.
- Do the rotations on both arms and aim for about 10-15 reps to stretch your rotator cuff.[6]
- Try upward rotations to stretch your cuff further. Stand facing the doorknob and take hold of the end of the band. Bend your elbow to a 90-degree angle and raise your arm to shoulder-height. Keep your elbow level and slowly raise your hand until it's in line with your head to rotate your shoulder and stretch the cuff. Then, slowly return to the start position.[7]
- Make sure you stretch both shoulders.
- Try a few reps at first and try to progress to 3 sets of 12 reps on each arm.
- Work your back and shoulders with standing rows. Stand facing the doorknob and take the band in 1 hand. Hold the band at your side with your elbow bent at a 90-degree angle. Slowly pull your elbow straight back and then slowly return to the start position. Perform 1 set on 1 arm, then switch and do it on your other arm.[8]
- Aim for 3 sets of 12 reps to get a good stretch of your rotator cuff and upper back.
[Edit]Retraction - Put the band around a bedpost at waist height. Take an elastic exercise band and place it around a solid object like a bedpost. Line up the band so it's even with your waist.[9]
- Use an elastic band designed for exercise such as surgical tubing or a Thera-Band.
- Hold each end of the band with your hands. Center the band on the solid object so both sides are the same length. Grip 1 end of the band with 1 hand and the other end with your other hand.[10]
- Take a firm grip so the band doesn't pop out of your hand while you're using it.
- It may help to loop the ends of the band around your hands so you have a better grip.
- Bend your elbows 90 degrees and pull the band back. Keep your arms at your sides and bend your elbows to 90 degrees. Slowly pull the band back toward your hips to stretch your rotator cuff inside both of your shoulders.[11]
- Move slowly and carefully. Don't yank or snap back on the band.
- Squeeze your shoulder blades and return to the starting position. As you pull the band back, squeeze your shoulder blades together to deepen the stretch. When you can't stretch anymore, slowly release the tension and move your arms back to their original position.[12]
- Repeat the exercise 8-12 times to get a good scapular retraction, which is also a great way to stretch your rotator cuff.
- Warm up with 5-10 minutes of low-impact activity before you stretch. Get your muscles and joints ready to be stretched with some light warmup activities such as walking or riding a stationary bike. Spend at least 5 minutes getting your blood pumping and your body primed for the stretching exercises.[13]
- Stretching without first warming up could lead to another injury.
- Stop exercising and call your doctor if you feel pain. If you're not sure if you're performing the exercises correctly, stop doing them to prevent possibly injuring yourself. If you feel pain or you injure your shoulder while you're doing the exercises, stop doing them and call your doctor to be safe.[14]
- Some clicking and popping during the exercises doesn't necessarily mean something is wrong as long as there's no pain. But if you feel like your rotator cuff is grinding, there could be a problem and you need to talk to your doctor.
- A little soreness after stretching is normal. But if it doesn't go away after 2 hours, see your doctor.
- Wait 3-6 weeks after you've had shoulder surgery to stretch. Stretching your rotator cuff can be really beneficial, but if you recently had shoulder surgery, it's important that you wait until you've healed enough to safely perform the exercises. Wait at least 6-8 weeks, and follow the advice of your doctor to avoid seriously injuring yourself.[15]
- If you had surgery for tendinitis, your doctor may recommend that you start stretching your rotator cuff right away.
- Start slow and take it easy if you're just starting to stretch your rotator cuff. You don't want to strain or further injure yourself.
[Edit]Warnings - Talk to your doctor before you try stretching your rotator cuff with a band, especially if you recently had shoulder surgery to make sure it's safe for you.
[Edit]References |
| How to Share a Zoom Meeting Link Posted: 07 Oct 2020 05:00 PM PDT This wikiHow will teach you how to share a Zoom meeting link while you're in the meeting as well as a scheduled meeting link. To be able to share an on-going meeting's link, you'll need to use the desktop client; to share a scheduled meeting's link, you can use either the desktop client or a web browser. [Edit]Sharing a Scheduled Meeting's Link - Go to https://www.zoom.com and sign in. Click Sign in in the top right corner and enter your credentials or click to use Facebook, Google, or SSO to sign in.
- If you prefer to use the desktop client, you can; however, buttons will be in different places than on the website.
- Click . You'll see this in the vertical menu on the left side of the page if you're using a web browser.
- If you're using the desktop client, you'll see "Meetings" in the horizontal menu at the top of the window.
- Click the meeting you want to share (web only). The "Upcoming" tab should automatically load with all your scheduled upcoming meetings.
- If you're using the desktop client, you don't have to do this step since all your scheduled meetings and their details are listed on the "Meetings" page.
- Click . It's to the right of the "Invite Link" header on the website.
- A window will pop up with the invitation's details if you're using the website.
- Click (web only). This will copy all the information in the text box to your clipboard.
- If you're using the desktop client, this is an automatic process and you won't see this step.
- Share your copied invite. You can paste that invite in an email or in a Facebook Message with your friends so they can join the meeting.[1]
[Edit]Sharing an On-Going Meeting's Link in the Desktop Client - Open Zoom and join a meeting. This application icon looks like a video camera inside a blue circle that you can find in your Start menu or in the Applications folder in Finder.
- Click . It's with an icon that looks like two people centered at the bottom of your screen.
- Click . This icon is located in the bottom right corner of your screen.
- Choose a method of sharing. You can click "Copy Invite Link," "Copy Invitation," "Email," or "Contacts."
- The option for "Copy invitation" will copy the entire meeting's detailed information whereas "Copy Invite Link" will only copy the URL for the meeting.
- If you choose "Email," you'll next have to choose which email service you'd like to use (the default email you have set up, Gmail, or Yahoo). When you choose an email service, you'll be prompted to log in, then an auto-generated email will open for you to add recipients to in order to share the meeting link.
- Click the "Contacts" tab to share the meeting with contacts you have on Zoom. Simply click to select them in your contacts list, then click Invite. [2]
- Share your copied invite. You can paste that invite in an email or in a Facebook Message with your friends so they can join the meeting.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Cook Irish Oatmeal Posted: 07 Oct 2020 09:00 AM PDT Cooking Irish oatmeal is pretty similar to cooking your favorite type of rolled oats, with the main difference being that they take a little bit longer to cook. Just like rolled old-fashioned or quick oats, you can enjoy Irish oatmeal with all kinds of delicious toppings. In case you didn't know, Irish oatmeal is just another name for steel-cut oats, so you can prepare either type of oats in the same way. Whip up a batch of Irish oatmeal for breakfast or whenever you want a tasty, warm, and nutritious bowl of porridge! [Edit]Ingredients [Edit]Stovetop Irish Oatmeal - 3-4 cups (750-1000 mL) of water
- 1 cup (90 g) of Irish oatmeal or steel-cut oats
- 1/8 tsp (0.75 g) or less of salt
Makes 4-6 servings [Edit]Slow Cooker Irish Oatmeal - 3.5 cups (875 mL) of water
- 1 cup (90 g) of Irish oatmeal or steel-cut oats
- 1 cup (118 g) of peeled and chopped apple
- 1/2 cup (79.5 g) of raisins
- 2 tbsp (28.4 g) of butter
- 1 tbsp (7.91 g) of cinnamon
- 2 tbsp (27.5 g) of brown sugar
- of vanilla extract
Makes 6 servings [Edit]Microwave Irish Oatmeal - 2 cups (473 mL) of water
- 1/2 cup (45 g) of Irish oatmeal or steel-cut oats
Makes 1 serving [Edit]Stovetop Irish Oatmeal - Bring 3-4 cups (750-1000 mL) of water to a boil in a pot on your stove. Use 3 cups (750 mL) of water if you prefer your oatmeal more firm or 4 cups (1000 mL) of water if you like it creamier. Pour the water into a pot and bring it to a boil over high heat on one of your stove's burners.[1]
- You can also substitute milk for some or all of the water if you want even creamier oatmeal.[2]
- Stir 1 cup (90 g) of Irish oatmeal and a pinch of salt into the water. Measure out the oats first and dump them into the boiling water. Grab a pinch of salt and toss it in, then stir everything together thoroughly using a large spoon or another type of stirring utensil.[3]
- A pinch of salt is usually considered to be a little less than 1/8 tsp (0.75 g) of salt. Use no more than 1/8 tsp (0.75 g) of salt if you prefer to measure it out instead of eyeballing it.
- You can use steel-cut oats instead of Irish oatmeal. They are the same thing.
- Reduce the heat to low once the water starts to boil again. Keep an eye on the pot to make sure the mixture doesn't boil over. Turn your burner's heat down to low as soon as the oats start boiling.[4]
- This usually only takes a few seconds, so you won't have to stand there waiting for too long.
- Simmer the oats, stirring occasionally, for 20-30 minutes. Keep an eye on the oats to make sure they stay simmering and use your spoon or stirring utensil to stir them around and scrape the oats off the bottom of the pot every so often. Carefully give the oatmeal a taste test after 20 minutes and keep simmering it until it gets as creamy as you like, but not longer than 30 minutes.[5]
- You might have to play with the heat on your stove to get the oatmeal to simmer perfectly.
- If you see steam rising off the pot and a couple of bubbles in the oatmeal every few seconds, it's simmering at a good level.
- Overcooking Irish oatmeal can ruin its nutty flavor, so don't go over 30 minutes.
- Serve the oatmeal in individual bowls. Remove the oatmeal from heat. Transfer a scoop or two of oatmeal to each serving bowl using a spoon.[6]
- You can also just get out a bowl for everyone you're serving and divide the oatmeal evenly among them or let each person serve themselves the amount they want.
- Store any leftovers in an airtight container in the fridge for up to 1 week. Scoop any oatmeal you don't eat right away into a sealable container and put the lid on. Place the container in your refrigerator and eat it within 1 week.[7]
- When you want to reheat the oatmeal, just stir in a splash of milk or water to help it soften up.
[Edit]Slow Cooker Irish Oatmeal - Put 3.5 cups (875 mL) of water and 1 cup (90 g) of Irish oats in a slow cooker. Measure out the oats and water in whatever order you want. Pour them into the slow cooker's pot.[8]
- You can use steel-cut oats instead of Irish oatmeal to make this recipe. They are the same kind of oats.
- Don't attempt to make any other type of oats in a slow cooker. They will cook too fast and turn out mushy.
- Keep in mind that this recipe takes up to 8 hours to finish cooking. If you want to eat the oatmeal for breakfast, prepare this a night ahead of time.
- Stir in 2 tbsp (27.5 g) of brown sugar and 1 tbsp (7.91 g) of cinnamon. Measure out the cinnamon and sugar in any order and dump them into the slow cooker with the oatmeal and water. Stir the mixture until the sugar dissolves to sweeten it evenly.[9]
- Feel free to adjust the amounts of these ingredients to suit your tastes or omit any that you don't like.
- You could cut the sugar in half if you want your oatmeal to be less sweet or use 1/4 of the cinnamon if you want less cinnamon flavor, for example.
- Mix in of vanilla extract and 2 tbsp (28.4 g) of butter. Measure out and pour in these ingredients in any order. Give the mixture a quick stir to distribute the vanilla extract.[10]
- If you don't like vanilla flavor, you can skip the vanilla extract.
- The butter adds to the creaminess of the oatmeal, but you can skip it if you're on a low-fat diet.
- Add 1 cup (118 g) of peeled and chopped apple and 1/2 cup (79.5 g) of raisins. Peel and cut an apple into small cubes and measure out about 1 cup (118 g) of the apple into the slow cooker. Measure out 1/2 cup (79.5 g) of raisins and toss those in as well, then give everything a good stir to evenly distribute the ingredients.[11]
- It's fine if you want to leave out the apples, the raisins, or both. You're the one eating the oatmeal, so make it however you most enjoy it!
- Cover the slow cooker and turn it on to low heat for 6-8 hours. Cook the oats for 6-7 hours if you like firmer oatmeal. Let them cook for 8 hours if you want softer, more creamy oatmeal.[12]
- You can start taste testing the oatmeal after the first 6 hours pass to see how you like the texture and flavor. Keep cooking it until it reaches the consistency you like.
- You can also cook the oatmeal using the "warm" setting on your slow cooker if your slow cooker tends to run a little hot or if you know you're going to leave it for longer than 8 hours. Just taste it after 8 hours or so to see how creamy it is and keep it warming until it has the consistency you want.
- Serve the oatmeal in bowls. Turn off your slow cooker, remove the lid, and stir the oatmeal. Put a scoop or two in a bowl and let it cool slightly while you prepare your toppings.[13]
- You could warm up the serving bowls for a few seconds in your microwave if you want the oatmeal to stay nice and warm while you enjoy it.
- Keep leftover oatmeal for up to 1 week in a sealed container in the fridge. Transfer any of the oatmeal that you have left over into an airtight container and seal it up. Put the container in your refrigerator and enjoy it within 1 week.[14]
- Stir in a splash of milk or water when you reheat the oatmeal to help it loosen up.
[Edit]Microwave Irish Oatmeal - Put 1/2 cup (45 g) of Irish oatmeal into an 8 cup (2000 mL) bowl. Measure out the oats and pour them into a microwaveable bowl with a capacity of about 8 cups (2000 mL). The oatmeal bubbles and expands in the microwave, so a large bowl gives it plenty of room to do this without spilling over the sides.[15]
- You can substitute the same amount of steel-cut oats for Irish oatmeal because they are the same thing.
- Microwaving oatmeal is a good method if you're just making a personal serving. However, if you want to make Irish oatmeal for more people, it's better to do it on the stovetop or in a slow cooker because you can make more servings at once.
- Add 2 cups (473 mL) of water to the bowl and stir the water and oats together. Measure out the water and pour it into the bowl on top of the oats. Use a spoon to stir the oats and water together.[16]
- Stirring the oats and water together before they go in the microwave helps the oatmeal cook evenly.
- Microwave the oatmeal on high for 10 minutes, stirring once halfway through. Place the bowl with the oats in the microwave and make sure it's set to high power. Set the cook time for 10 minutes and start the microwave. Stop the microwave and give the oatmeal a good stir after the first 5 minutes, then start it up again and let the oatmeal finish cooking.[17]
- You can set the microwave for 5 minutes, stir, then set it for the remaining 5 minutes if it's easier for you to keep track of time this way.
- Transfer the oatmeal to a serving bowl. Take the oatmeal out of your microwave carefully using an oven mitt or gloves. Use your spoon to scoop it out into a smaller serving bowl.[18]
- This recipe only makes about 1 serving, so there probably aren't going to be any leftovers to save!
[Edit]Sweeteners, Add-ins, and Toppings - Sweeten Irish oatmeal with brown sugar or honey to taste. Sprinkle brown sugar on top for a classic oatmeal sweetener. Drizzle honey over your bowl of oatmeal for a healthier sweetening option.[19]
- Feel free to skip the sweetener if you prefer or if you're on a low-sugar diet.
- Try using maple syrup as a sweetener.
- If you're following a sugar-free diet, an artificial sweetener like stevia is a good choice.
- Stir in a pat of butter or a splash of cream for extra creaminess. Slice a small square of butter off a stick of butter and put it in the middle of the bowl so it melts into the oatmeal. Squeeze a splash of cream over the oatmeal in addition to or instead of the butter to suit your tastes.[20]
- These additions are completely optional. You can customize your oatmeal any way you want!
- Add classic dry toppings like cinnamon and nuts as you please. Try sprinkling 1/4 tsp (0.66 g) of cinnamon on top and stirring it into your oatmeal if you want to add a classic spice flavor. Top it all off with about 1 tbsp (9.37 g) of any kind of nut you like to add some crunchy texture and nutty flavor[21]
- Toppings and serving amounts are just ideas and suggestions. Feel free to experiment with other spices and ingredients if you prefer.
- You can use another type of warm spice like ground cloves or nutmeg or another type of sliced fruit like an apple instead. Try different combinations until you find your favorite way to enjoy Irish oatmeal!
- Try sweet and juicy fruit toppings like berries and sliced bananas. Top each serving with a handful of any berries you like for added natural sweetness and nutrition. Slice up a banana and put about 1/2 a banana's worth of slices in each serving bowl as well for more healthy fruit.[22]
- It's totally up to you what toppings and how much of them to use. You can use only berries or only banana slices or adjust the amounts of each to suit your personal preferences.
- You can also try mashing a banana instead of slicing it to use as a topping.
- A bowl of oatmeal is basically like a blank canvas for toppings. Go ahead and try any toppings you think you might like and don't feel limited to what you read about here!
[Edit]Warnings - Don't try to make regular oatmeal using an Irish oatmeal recipe. The cook times for rolled oats are much shorter, so you'll end up with a mushy mess if you do this.
[Edit]Things You'll Need [Edit]Stovetop Irish Oatmeal - Pot
- Measuring cup
- Spoon or other stirring utensil
- Serving bowls
[Edit]Slow Cooker Irish Oatmeal - Slow cooker
- Measuring cup
- Spoon or other stirring utensil
- Serving bowls
[Edit]Microwave Irish Oatmeal - Bowl with 8 cup (2000 mL) capacity
- Microwave
- Measuring cups
- Spoon
- Serving bowls
[Edit]References |
| How to Eat Healthy Posted: 07 Oct 2020 01:00 AM PDT Changing how you eat is a major step towards being healthier. There's more to a balanced diet than simply eating your fruits and vegetables, so knowing what foods to look out for will help you create a nutrition plan that strengthens your body and makes you feel better overall. Proper nutrition can give you more energy and can provide lots of other benefits, such as lower blood pressure, lower cholesterol, and less stress. [Edit]Creating a Balanced Diet - Eat 225-325 grams (1-2.5 cups) of complex carbs each day. Complex carbs are slowly digested and absorbed by the body, which means they provide more nutrients and keep you full longer. It's a good idea to reach for complex carbs, which include whole-grain flour, sweet potatoes, oats, and/or brown rice. These healthy carbs are usually higher in vitamins and other nutrients than simple carbs, like white bread and white rice.[1]
- Choose wheat, multigrain, or rye bread and whole wheat pasta.
- If you like oatmeal for breakfast, pick whole oats.
- Depending on your individual needs, your doctor might recommend that you eat fewer carbs.
- Fill at least half of your plate with vegetables to get 5 servings a day. Veggies are packed with nutrients and are surprisingly easy to sneak into your diet. Consider eating dark leafy greens like kale, collard greens, mustard greens, and Swiss chard. Create a simple sauté with olive oil, garlic, and a little salt and pepper, which will be a surprisingly tasty meal as well as a nutritious one.[2]
- Add spinach to a smoothie in the morning to add a serving of leafy greens that you won't even notice.
- The next time you make tacos, try throwing in some peppers and onions.
- Pasta dishes are a great place to add extra veggies. Toss some mushrooms in with your spaghetti or lasagna.
- Don't be afraid to try new foods. If you think you don't like vegetables, just try another kind.
- Eat 2-3 servings of fruit each day for extra vitamins. Fruits are good for you and can be a delicious treat. You can grab an apple or pear as a mid-morning snack, or look for ways to integrate fruit into other dishes.[3]
- Add berries or a banana to your morning cereal or oatmeal.
- Fresh fruits taste great in salads. Try adding some dried cranberries for a flavor boost or combining a pear with goat cheese over some leafy greens.
- Eat healthy, lean proteins to get more energy. Protein helps you build muscle and gives you a steady supply of energy throughout the day. Choose lean proteins to avoid adding too much fat to your diet. There are great choices that include meat and plant-based proteins. There's an ongoing debate about how much protein you need each day, so check with your doctor or use an online calculator for specific amounts. Some examples of healthy proteins include:[4]
- Lean cuts of chicken, pork, and turkey
- Fish, such as salmon, white fish, and tuna
- Nuts like cashews, almonds, and pistachios
- Beans, such as black beans, pinto beans, and cannellini beans
- Lentils and chickpeas
- Choose healthy fats for 20-35% of your daily calories. You need to consume fat for your body to function correctly. However, it's important to choose the right kind of fats. Read food labels and select foods that are low in saturated fats. Typically, you should aim to eat less than 20-30 grams of saturated fat each day. Choose foods like avocados, salmon, tuna, and nut butter to get the healthy fats that you need.[5]
- Monounsaturated fats and omega-3 fatty acids are good fats, which you should try to consume regularly. They help lower the "bad cholesterol" in your body by raising "good cholesterol".
- Foods that are high in fatty acids are olive oil, nuts, fish oil, and various seed oils. Adding these "good" fats to your weekly diet can lower your cholesterol and reduce your risk of heart disease.
- Avoid trans fats and saturated fats. Trans fats, also known as partially hydrogenated oils, are a form of unsaturated fat commonly found in processed foods. Consuming them raises your risk of heart disease.
- Limit your salt intake to reduce sodium. A little bit of sodium is good for you and you can get enough just by eating a healthy diet. Avoid adding salt to your food after it is prepared and try to steer clear of packaged foods that can contain a lot of extra sodium.[6]
- Instead of flavoring your food with salt, try adding fresh herbs like cilantro, chives, or dill for a big flavor boost.
- Canned vegetables can contain a lot of sodium so reach for fresh or frozen whenever possible.
- Talk to your doctor about how much salt is okay for you to have. If you have high blood pressure or heart issues, you might need to limit your intake even more.
- Drink at least 11.5 cups (2.7 L) of water each day. Water is essential for good health, so make sure to drink at least 11.5 (2.7 L) cups a day if you are a woman and 15.5 cups (3.7 L) if you are a man. Try keeping track of how much water you drink so that you know you are getting enough. Try getting a water bottle that is clearly marked so it's easy to measure. Another good idea is to drink before you even get thirsty. That will help you make sure that you don't get dehydrated.[7]
- Carry water with you so you can easily pick it up when you're thirsty.
- If you do a tough workout or spend time outside on a hot day, make sure to replenish your body by drinking extra water that day.
[Edit]Eating Mindfully - Talk to your doctor before drastically changing your diet. Your doctor is a great resource, so don't be afraid to ask them for help. Check-in with your doctor about what type of diet will be best for you. Everyone's health and body are different, so ask them to give you some ideas tailored for you.[8]
- Your doctor can also help you figure out a healthy weight and suggest an exercise plan if you are interested in that.
- Always check with your doctor before taking vitamins or supplements, too.
- Eat when you are hungry instead of when you are emotional. It's normal to turn to food when you are experiencing certain emotions. The key is to pay attention to why you are eating and try to do it only when you are actually hungry. If you find yourself eating more than you would like, start writing down when you eat and how you feel so you can track patterns.[9]
- For example, maybe you eat when you are stressed or sad. Try to find a relaxing activity that can serve as a replacement. Try taking a nice walk or listening to a good podcast instead of reaching for a snack.
- If you use food as a way to celebrate, that's totally fine to do in moderation. If you find that you are overindulging during happy times, try to celebrate by treating yourself to something other than food. Maybe you could book a trip or buy yourself a new pair of shoes.
- Enjoy your food and eat slowly. It takes some time for your stomach to tell your brain that it's full. Circumvent the problem by consuming your food slower. That way, by the time you get the message and start feeling satisfied, you haven't consumed extra food. As a bonus, eating more slowly can help you really savor and appreciate your meal.[10]
- Chew each mouthful 20 to 40 times to fully release all of the flavors.
- Slow yourself down by waiting 5 or 10 minutes between each course if you're eating a large meal.
- Drink a full glass of water throughout your meal. Stopping for sips will slow your eating, as well as help you feel more full.
- Put your fork down between bites. This is a physical reminder to finish the food in your mouth before taking another bite.
- Focus on how each type of food makes you feel after eating. Pay attention to how you feel after each meal. You might start noticing that eating something with a lot of fat, like a cheeseburger, makes you feel overly full and sluggish. Or you might realize that eating a protein-packed salad makes you feel energized. Try writing down how you feel after each meal so that you can remember these sensations.[11]
- If a food leaves you feeling kind of icky, look for a healthier substitute. For example, swap out your deep-dish sausage pizza for a veggie pizza on a thin, whole wheat crust.
- Feel more connected to food by paying attention to where it comes from. This will help you be more mindful, which can lead to a healthy relationship with food. The more you pay attention to how your food is made and where it comes from, the more likely you are to make healthy choices. Try to buy fresh, local food if your location and budget allows for that.[12]
- For example, if you have a choice between local tomatoes and tomatoes shipped from a long distance, choose local. You might feel good that you're supporting your local economy and your produce will likely be fresher.
- Read labels. If you don't recognize many of the main ingredients, try to pick something else. The simplest food with the fewest preservatives is often the healthiest choice.
[Edit]Planning Your Meals - Eat breakfast, even if you're not really hungry. Eating breakfast gets your metabolism going and keeps it active throughout the morning. This will keep you energized throughout the morning. Skipping breakfast might leave you famished by lunch, causing you to binge as a way to compensate. Plan your breakfasts for the week in advance so that it's easy to grab a simple, healthy meal to start your day.[13]
- A small breakfast is better than no breakfast. If you don't feel up to a full meal, at least drink some water and eat a piece of fruit, a protein bar, or a piece of whole-wheat toast.
- Try some make-ahead options like a fruit and yogurt parfait, a frittata, or overnight oats.
- Avoid skipping breakfast on the day of an important exam, job interview, or another critical event, where you may be distracted by your hunger or not have enough energy for your brain to work to its full potential.
- Eat several small meals and snacks throughout the day. Try eating three meals per day (breakfast, lunch, and dinner), with two snacks in between. Doing this allows you to eat slightly less at your meals, giving your body a more manageable amount of food to digest, and keeps your blood sugar at a consistent level throughout the day. A good plan for the day might look like:[14]
- Breakfast: A smoothie with protein, fruits, and vegetables.
- Morning snack: An apple with nut butter or a small portion of cheese.
- Lunch: A salad with lots of veggies, lean proteins, and a grain like quinoa or farro.
- Afternoon snack: Hummus, bell peppers, and whole wheat pita.
- Dinner: Grilled or baked fish, a sweet potato, and roasted broccoli.
- Cut back on eating meat and focus on plants. There are lots of health benefits to eating a more veggie-forward diet. Even if you don't want to cut back too much, you could try doing Meatless Monday, which is an international campaign that encourages people to give up eating meat one day per week. Most people already have enough protein in their diets, but check with your doctor if you have concerns.[15]
- Sub mushrooms for meat in pasta dishes to get a meaty texture with less fat.
- Try using black beans for tacos or burritos instead of meat for great flavor and added protein.
- Plan your meals in advance to stay on track. Write down what meals and snacks you want to eat for the week. Planning in advance can help you make healthy choices instead of impulsively reaching for junk food when you are hungry. Try to choose meals that use similar ingredients (to make shopping easier), but that have enough variety so that you won't get bored. If you can, try to prep some of your meals in advance so that you always have a healthy option handy.[16]
- You might plan to make veggie fajitas one night, and then use the leftover vegetables in a Mexican-inspired salad the next day, for example.
- Wash and cut up all of your produce for the week right after you get home from the store. That way, you'll always have a healthy snack to grab.
- Try boiling several hard-boiled eggs at the beginning of the week so that you can have a grab and go breakfast or a protein to add to salads.
- Take a list to the grocery store and stick to it. Write down what you need for your meal plan so that you have all of your essentials. When you go to the store, only buy what's on your list. This can help you cut down on impulse items, like snacks and sweets.[17]
- Don't go to the grocery store when you're hungry. You're more likely to overbuy.
- Try using an app on your phone to store your list. That way you are less likely to forget your list at home or in the car.
[Edit]Help Selecting Healthy Foods and Meals - Eat before you shop so you can focus on your grocery list without having any unnecessary cravings.
- Cravings for junk food usually stop after about 2 weeks of eating healthy.
- Try to lower your processed junk food consumption (chips, cookies, bread, crackers).
- Make sure there isn't a lot of unhealthy food in your house that can tempt you. Give or throw away the foods you shouldn't eat.
- Try making your own flavorings instead of buying unhealthy sauce for flavor.
- Eat smaller portions, use a smaller plate to encourage smaller portions.
- Instead of limiting foods, replace them. If you like sweet cookies, try sweet strawberries or blueberries. If you like chips, try unsalted popcorn. Think about all the foods you can eat, instead of dwelling on the foods you are trying not to eat.
- Limit your alcohol consumption to 1-2 drinks per day, if you drink.
- Try to stay away from fast food. It often has high levels of sodium and saturated fat.
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| How to Organize Your Home Office Posted: 06 Oct 2020 05:00 PM PDT You're in the swing of things, flipping between pages of your textbook or work schedule, writing important things down, and getting tons of stuff done. Then, you reach for your stapler, but it's not on your desk! Or could it be tucked behind your laptop screen? Did you take it to another room? You spend 5 full minutes scrounging for that lousy stapler and now you're totally out of sync. We've all been there. A disorganized office can be a real nightmare when you're trying to get things done. Luckily, there are plenty of ways to clean that busy desk up, rearrange your room, and add some storage space to get back on track and stay productive. [Edit]Cleaning Your Desk Up - Seperate things you use every day for work from everything else. Your computer, keyboard, mouse, and a pencil cup are all mandatory. If you don't have overhead lighting, you need a lamp. Everything else is dependent upon what your work entails. If you have allergies, you could keep a box of tissues on your desk. If you tend to lose track of time, you may want to keep a clock nearby.[1] Set aside anything you'll use every day to keep it on your desk.
- If you're a student, you may want to keep a stack of index cards or a calculator on your desk.
- Student or not it is very reccommendable to have a particular smell or aroma substances.Thi is because they stimulate the brain and as a student you can relate the smell with the text you are reading and you could remember it easier. As an office person you will feel more comfortable and concentrated.
- It's okay to keep a paper organizer on your desk if you're using it every day. If you aren't though, you're better off storing all of that paper somewhere else.
- Choosing whether to keep something like a tape dispenser on top of your desk depends on how much space you have and how often you use it. There are no hard rules here, so just do whatever makes sense to you.
- Throw out or move anything in the pile you won't use every day. The cleaner your desk is, the clearer your mind will be. Get rid of any old to-do lists, pointless scraps of paper, and trash. If you have headphones, books, or notes sprinkled all over your desk, put them away or find a different place for them. You probably don't need more than 5-10 writing utensils, so move those extra pens and pencils as well.[2]
- A little bit of clutter isn't intrinsically bad—a lot of people kind of feel uncomfortable with too much empty space. Just make sure that your desk is purposeful. A home office should feel like a workspace, not a play space or storage area.
- Move your lamp, pens, and accessories to one location on your desk. Compartmentalizing all of the mandatory items and placing them in one place makes it a lot easier to keep track of things. Put your pencil cup, lamp, stapler, and tape dispenser all next to one another. Keep them near a corner of your desk if possible. This will free up some space on your desk and make it easier to stay organized.[3]
- If you're right-handed, put all of this stuff on the left if you can and vice versa. This way, you can free up the right side of your desk so you can work on something without turning your chair or moving things around.
- Clean your drawers out and reorganize by grouping similar items together. If you have drawers (or a storage cabinet), take everything out. Clean out any crumbs or dust and throw out anything you don't need. Take non-work-related items to another room. Then, group your items together based on when you'll need them or what you're using them for, and place them in dedicated drawers or spaces. You can even use drawer dividers to create separate sections in each space as well![4]
- For example, you may put your pens, pencils, and highlighters in one drawer, paper supplies in another, and tools (like your calculator, stapler, and tape dispenser) in a third drawer.
- If you have a lot of art supplies or something, divide your drawers to keep different supplies separated. You could put all of your brushes in one drawer, your paint tubes in another drawer, and miscellaneous tools (like erasers or palette knives) in a third drawer.
- Get rid of visual clutter and personal items to keep the desk space clean. Inspirational quotes and family photos are great, but that kind of stuff can distract you. They may even subconsciously interrupt your ability to process information or focus on what you're looking at. If your heart can handle it, get rid of those random knickknacks, photos, and decorative items to free up space.[5]
- If you're going to leave something unrelated to work on your desk, limit yourself to just one photo or desk toy.
- Transfer post-it notes and paper reminders into digital documents. If you have a bunch of paper piling up on your desk or your corkboard is overflowing with push pins and meeting reminders, it may be time to go digital. Scan your calendar, install a scheduling program, or even open a word document and transfer all of your notes and lists.[6]
- If you love your sticky notes and you have a Windows computer, there's a sticky note widget you can enable/install to keep your notes on your desktop.
- Hide the power strip and tie any loose cables together. Tuck your power strip behind or under your desk to keep it out of sight. If you have a bunch of cables hanging out the back of your desk, bundle them together with a cable sleeve or zip ties. If any of your cables are too long, replace them with shorter versions of the same cable or tie them up together to make them shorter.[7]
- There are cable clips you can buy to hold loose wires on the edge of your desk when you aren't using them. These are a great option if you have a bunch of chargers and USB ports you regularly use but you can't keep them plugged in all the time.
- A wireless keyboard and mouse are a great way to keep your desk space neat and wire-free if this is a big priority for you!
- Dedicate 20 minutes a week to reorganizing your desk. You aren't always going to be perfectly organized, and things naturally end up misplaced when you're working in your office. Set aside 20 minutes once a week to reset everything and put it back where it belongs. This is an especially important tip if you work from home and things tend to get out of hand during the work week.[8]
- Set a reminder in your phone or on your desktop to reorganize your desk. This way it won't slip your mind.
[Edit]Arranging the Room - Place your desk away from the door to maximize your workflow. If your desk is right next to the door, you may get distracted by family members or roommates making noise outside. It can also make it feel like you aren't really in an office, since you'll be unlikely to use the corners further away from the door. Placing the desk away from the door also gives you the opportunity to pick up things you need on your way to the desk, which can make starting work a bit easier.[9]
- A lot of people like it when the desk faces the door. If you just tuck your desk against a wall, you may feel a little claustrophobic. The room will also feel a lot smaller since you're going to be staring a wall just behind your computer or work space.
- Orient the desk to take advantage of any natural light. Note where the windows in your office are located, if you have them. Either face the window directly, or turn your desk so that you sit parallel to the window pane. This will brighten up your workspace and make the office feel more productive and bright if you work during the day.[10]
- If you don't have a window in your office, consider facing the door and leave it open. This way, you'll at least get some natural light bleeding in from the hall or room next door.
- Create a comfortable space with carpets, plants, or bookshelves if you want. Some people prefer a hyper-minimalist office with little-to-no additional furniture. If you want to keep some reference books nearby, there's nothing wrong with placing a bookshelf in the room. Throw in a colorful floor carpet and some plants if you want to make the space more welcoming. Just remember, you don't want to overdo with the visual noise when it comes to decorating.[11]
- Feel free to throw some paintings or photos on the walls. Just try to minimize the amount of stuff you can see while you're sitting at your desk. It doesn't matter if the walls behind you are a little busy, though.
- Make sure everything in your office will help you stay productive. When you're arranging and furnishing your office, ask yourself "Is this going to make me more productive?" If the answer is no, keep it out of your office. Fancy end tables, extra chairs, stacks of recreational reading, and unused cabinets are just going to add to the visual clutter. If it won't help you get work done or it won't put your mind at ease, you don't need it.[12]
- Unless you're a day trader or journalist following breaking news while you work, keep the TV out of your office.
- Find a quiet corner to set an office up if you don't have a dedicated room. You can still set an office up if you don't have a separate room for it! Choose an unoccupied corner or wall in a part of your home where you won't be bothered (your bedroom is a good option). Orient your desk away from the middle of the room so you won't be distracted. This will also help your desk feel like a dedicated workspace.[13]
- If you have a really wide closet that you aren't using, this can be a great place for your desk. You could even close the door to hide the office if you have guests over!
- If you'd like, you can hang a curtain or set up room dividers to separate your office from the rest of your home.
- When choosing a desk for a non-office work space, try to match it up with the rest of the décor in your home so it doesn't stand out.
[Edit]Adding Storage Space - Put a shelf over your desk if you have the wall space. If you're short on storage space, hang a wall shelf near your desk so you can quickly reach for something you need. This is a great option if your desk is on the smaller side and you don't have any drawers, but you have plenty of wall space. On top of that, the work supplies on your wall will serve as a visual reminder to focus on the task at hand.[14]
- A few shelves above your desk is a great solution if you have a handful of reference books you use regularly when you work from home.
- You could always install a pegboard or wall organizer instead of a shelf if you need storage for a bunch of different supplies.[15]
- Place a storage caddy under your desk to get office supplies fast. If you have a bunch of forms, documents, or supplies that you need to grab fast and you don't have a ton of space, swing by an office supply store and pick up a storage caddy. Fill it up and set it down under your desk where it will be out of sight while you work. This way, you won't take up precious desk space but you'll still be able to reach for what you need without disrupting your workflow or sifting through cabinets.[16]
- Storage caddies come in all sorts of shapes and sizes, so pick one that has enough compartments for your storage needs and matches your room's décor.
- Get a filing cabinet if you're floundering in random paper. They're kind of old school, but a filing cabinet is the perfect solution if your work involves a lot of paperwork. Get a bunch of hanging folders in a variety of different colors and organize all of your paperwork. For example, you could keep tax information in yellow folders, personal records in red folders, and client information in your blue folders. Label each of the tabs on your folders so you can quickly find what you need.[17]
- Another way to do it is to label each folder with a keyword and then arrange them alphabetically. This is a great option if you don't want to color-code everything.
- If you can, try to find a filing cabinet that's the same height as your desk. This way, you can set it next to your desk and basically extend your work surface.
- The top of a filing cabinet is often the perfect size for a printer if you have one.
[Edit]Setting Your Office Up - Choose a desk with enough storage and space for your work. If your work is mostly done on the computer, you probably don't need a ton of drawers. If you are a lawyer or accountant, you probably need a ton of drawers to store a bunch of papers and supplies. Measure your space with a measuring tape and determine where you're going to place your desk. Purchase a desk that matches the vibe you're going for in your home office.[18]
- Desks come in all types and sizes. Executive desks have tons of storage space and lots of drawers. These are a good all-around option. You can get a minimalist desk with no drawers at all if you like a cleaner look. The writing desk is a good option if you only need a surface for your laptop.[19]
- Purchase a comfortable, adjustable office chair with a reclining back. Bad ergonomics can make the most organized of offices feel unwelcoming. Make sure your chair is comfortable and has good lumbar support. There's no reason to get anything other than a chair with an adjustable back and height, since you can customize it to sit down with your feet perfectly flat. Make sure it has armrests and a comfortable seat to keep back pain from ruining your work day![20]
- If you can, avoid buying an office chair online. Buy your chair in a store where you can sit down in it and test how it feels. Different people prefer different things in an office chair, so don't assume you'll love something with glowing reviews from an online shop!
- Get an adjustable task lamp that will fit on your desk. Look either for a lamp that can be bent at an angle where you can control the light, or a lamp with a built-in dimmer so you can adjust the brightness. Consider how much natural or overhead lighting you'll have before you purchase a super-powerful lamp. You typically don't need anything too big or strong for a task lamp, so don't overdo it.[21]
- You don't have to use a task or table lamp if you don't want to. If you like overhead lighting and your desk is in front of a window, you really don't need one.
- You can set up 1-2 standing lamps in the corners of your room to make it brighter without putting a lamp on your desk.
- Raise your computer up to eye level and keep the keyboard flat. Sit down in your office chair and look straight ahead. This is where the top of your computer screen should go. Either adjust the height of your monitor, or set it on top of a stand to elevate it and avoid neck strain.[22] Either keep your keyboard flat, or tilt it a little away from you if possible. It's hard to maintain a neutral wrist if your keyboard slopes up away from you.[23]
- Your computer screen should be roughly from your eyes. If it's farther than that, you'll have to squint to read the screen. If it's too close, you'll end up with eye strain.
- If you're using a laptop, there are laptop stands you can buy to raise the position of your screen. You may want to connect a secondary keyboard and mouse to the laptop so you can keep your wrists straight, though.
- You could get some blue light glasses to reduce the amount of strain your eyes experience if you spend more than 2-3 hours a day at your computer.
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