| How to Clean a Phone Case Posted: 19 Oct 2021 01:00 AM PDT The case you use to protect your phone touches all types of surfaces—bathroom counters, restaurant tables, and even the ground. To avoid transferring germs, dirt, and bacteria from your phone case to your face and hands, clean and disinfect your case on a regular basis. It's easy to clean most phone cases using just soap and water. Depending on the material of your case, you may also be able to disinfect it with rubbing alcohol or an alcohol-based sanitizer. When you're finished, your phone case will look and feel brand new! [Edit]Cleaning with Soap and Water - Take your phone out of the case. Never attempt to clean your phone case with your phone inside of it, as liquids may damage your phone. Set your phone aside somewhere it won't get wet.
- If your phone case has both a plastic and silicon component, separate the two parts. Pull the flexible silicon piece out of the hard plastic piece that's on the outside of the case.
- Mix of warm water and a drop of soap in a bowl. As long as you're cleaning plastic, silicone, or rubber, dish soap is your best option. Just don't use more than 1 drop of dish soap, as too much soap will make your mixture overly sudsy. If you don't have dish soap, try laundry detergent, a liquid castile soap (like Dr. Bronner's), or hand soap. Stir the soap and water with a spoon thoroughly.
- If you're cleaning a leather phone case, use a drop of natural baby soap or gentle hand soap instead. If you don't have a gentle soap, mix water and vinegar—one part vinegar, two parts water.[1]
- If your phone case is made from real wood, avoid using soap at all. Just use plain water or wood cleaner. If using wood cleaner, dab or spray it onto a microfiber cloth.
- Avoid using window cleaners, solvents, cleaners containing ammonia or hydrogen peroxide, or abrasives on all case materials.[2]
- Dip a sponge, cloth, or soft-bristled toothbrush into the solution. Only use a toothbrush when cleaning a plastic, silicone, or rubber case—avoid using one on wood or leather. If using a toothbrush, you'll want to roll it around in the solution to ensure the bristles get sufficiently wet.
- No matter the material of your phone case, you can also use a rag or sponge instead of a toothbrush. If cleaning leather or wood, wring the rag out as much as possible before applying it to the phone case.
- Scrub the surface of the phone case with the toothbrush or cloth. Scrub in a back and forth or circular motion, and go over all the hard-to-reach nooks and crannies on the case. Make sure you're cleaning the outside and the inside of the case.
- Avoid scrubbing vigorously, especially on leather cases—if there is paint or dye in the material, a tough scrubbing can remove the color.[3]
- Rinse the case off and wipe it dry with a soft cloth. Make sure all the soapy water or cleaning solution is rinsed off the case before you dry it. Use a soft, microfiber cloth to dry the case so the case doesn't get scratched up.
- If you have an eyeglass-cleaning cloth or one meant for electronics screens, that will work wonderfully on all surfaces.
- Let the case air dry. Don't put the case back onto your phone until it's completely dry. This can take an hour or more, but usually not less. Even if your case feels dry, there could still be water on it that could damage your phone. After an hour, you can put your phone back in its clean case.
- Clean the phone case with soap and water whenever it looks dirty or you notice stains on it.
[Edit]Disinfecting - Soak part of a soft cloth in rubbing alcohol. Use rubbing alcohol or an alcohol-based sanitizer that's at least 70 percent alcohol.[4] The best type of cloth to use is one made from microfiber, which is a lint-free material. Any screen-cleaning or eyeglass cloth will work. If you have alcohol pads, such as the ones used on skin before doctors give injections, those are fine as well.
- If the rubbing alcohol you're using is in a spray bottle, spray it onto the cloth rather than the case.
- Alcohol can discolor leather over time, but as long as you use a small amount (don't saturate the cloth!) you usually won't notice a change.
- Wipe the phone case down with the alcohol-soaked cloth. Wipe down all parts of the case, inside and out. Wipe gently to avoid damaging the surface.
- Wipe off the rubbing alcohol with a dry, soft cloth. Rubbing alcohol dries quickly, so as long as you didn't saturate your cloth, you shouldn't have to wipe much off. The phone case should feel mostly dry to the touch when you're finished giving it a final wiped-down. .
- Wait an hour before you put your phone back in the case. Set the case somewhere it can air dry for an hour. After an hour has passed, put your phone back in its case.
- You can disinfect silicone, rubber, plastic, and wood as often as you'd like. Since alcohol can discolor leather, you can't sanitize it with alcohol as much as other materials.
- Try to disinfect your case at least once a week, or more often if your phone is often exposed in places where it can become contaminated.
- If you're using a leather case, consider switching to a case that can easily be cleaned and disinfected, such as silicone, rubber, or plastic.
[Edit]Removing Tougher Stains from Silicone and Rubber - Sprinkle baking soda over the stain on your silicone or rubber phone case. Silicone and rubber can be a bit more challenging to remove dirt and grime from than other materials, so there are a few more steps you to take care of anything that reminds. You don't need a lot of baking soda, just enough to cover the whole surface of the stain you're trying to remove. Any kind of baking soda will work.
- If a stain is actually discoloration, you will not be able to remove it from the case.
- Scrub the baking soda into the stain using a wet toothbrush. Rub the toothbrush back and forth over the stain, until no evidence of the stain remains.
- You may not be able to remove all stains using baking soda. If you've been scrubbing for a while and the stain hasn't faded, you may need to use a harsher stain remover to lift the stain.
- Bleach can stain your phone case, so you'll usually want to avoid using it. However, for more difficult stains on clear or white materials, you can add a few drops of bleach to water if baking soda doesn't work.
- Rinse off the baking soda and dry the phone case with a soft cloth. After you've rinsed and wiped down the case, let it air dry for at least an hour. After an hour, you can put your phone back in its case.
[Edit]References [Edit]Quick Summary |
| How to Cook Oca Posted: 18 Oct 2021 05:00 PM PDT At first glance, you might think oca are little potatoes, but they are a separate type of tuber. However, if you manage to find some, you can cook them like potatoes, even though they are a lot smaller. To bring out the nutty flavor of oca, roast them with a little oil. For a hearty side dish, boil them and mash them or make a big stir fry with other root vegetables. [Edit]Ingredients [Edit]Roasted - of oca
- of fat like duck fat or butter
- Salt and pepper to taste
- Optional seasonings like fresh herbs, honey, mustard, or chili flakes
Makes 2 servings - of oca
- Salt and pepper to taste
- Fresh cilantro for garnish
Makes 4 servings [Edit]Stir-Fried - of sunflower oil
- of oca, thinly sliced
- piece of fresh ginger, peeled and finely sliced
- 2 birds-eye chilies, seeds removed and finely sliced
- 1 teaspoon (3 g) of sesame seeds
- Drizzle of sesame oil
- 1 tablespoon (2 g) of freshly chopped cilantro
Makes 2 servings [Edit]Roasted - Preheat the oven to and rinse of oca. Hold the oca under cold running water and gently rub them to get rid of dirt or debris.[1]
- It's really important to do this since you won't be peeling the oca. Oca skin is really thin so it won't become tough or affect the flavor as the oca roasts.
- Cut larger oca so they're the same size as smaller ones. Oca can grow between , so look at yours and cut the biggest oca so they're the same size as the smallest ones. This way they'll all roast evenly.[2]
- If you have nothing but small oca, you might not need to cut any!
- Put the oca into a baking dish and toss them with of melted fat. Choose a dish or sheet that's big enough to arrange the oca so they're in a single layer and aren't crowded. This way they won't steam as they roast. Then, drizzle of melted fat or butter over the oca and toss them until they're coated.[3]
- Look for a rimmed baking sheet so the oca don't slide off as you put the sheet in the oven.
- Mix the oca with salt, pepper, and your favorite spices or herbs. To let the flavor of the oca really shine, keep things simple and sprinkle just salt and pepper over them. Feeling more adventurous? It's easy to customize the flavor of your roasted oca. Try seasoning them with:[4]
- A drizzle of honey and balsamic vinegar
- A pinch of chili flakes
- Pesto or freshly chopped herbs like parsley and thyme
- Roast the oca for 30 to 40 minutes or until they're tender in the center. Pop your dish or sheet into the oven and bake the oca until they're browned on the outside. To test if they're done, carefully poke a knife into the center of one to see if it comes out easily.[5]
- Got tiny oca? Start checking your oca after 15 minutes since small oca cook a lot faster than bigger ones.
- If you want to refrigerate your leftover oca, toss them into an airtight container and chill them for up to 3 days.
- Rinse of oca and peel them. Use cold running water and rub the oca with your fingers to loosen dirt and debris. If you're using long oca, you can peel them with a vegetable peeler. Got tiny oca? You might want to skip the peeling step since the oca could be too tricky to handle.[6]
- The oca peels will become tender as you boil them, but your mashed oca will have more of a rustic, chunky texture than if you peeled them.
- Cut the oca into pieces that are the same size. If you've got short oca that are only about long, you don't need to cut them. Look for longer oca and cut them down so they're the same length as your smallest one. This helps them cook at the same rate.[7]
- Put the oca into a saucepan and pour enough cold water to cover them. Get out a medium-sized saucepan and put your rinsed oca into it. Then, add enough cold water to the pot to completely cover the oca by about .[8]
- Want to flavor the oca while they're boiling? Add a few hefty pinches of salt to the water so the veggies absorb it while they cook.
- Simmer the oca for 12 to 15 minutes over medium heat. Turn your burner to high so the water comes to a boil faster. Once you see large bubbles, reduce the heat to medium and let the oca simmer gently until they're completely tender.[9]
- Keep the lid off of the pot while the oca are simmering so you can adjust the temperature if the water starts to boil vigorously.
- Not sure if the oca are done? Just stick a knife or skewer into the center of one to see if it comes out easily. If not, simmer them for a few more minutes and check again!
- Set a colander in the sink and drain the oca. If you don't have a colander, that's fine—place a fine-mesh strainer in your sink. Then, wear oven mitts to pick up the saucepan and slowly pour the oca into the colander or strainer.[10]
- Put the oca into a large bowl and mash them with a potato masher. Transfer the drained oca to a serving bowl and use a vegetable masher or hand mixer to purée the oca until it's smooth.[11]
- Want even silkier mashed oca? Put the drained oca into a potato ricer. Hold it over your bowl and press down on the handle for force the oca through the tiny holes in the ricer.
- Season the mashed oca with salt, pepper, and cilantro. Oca doesn't need much to make it delicious, but a sprinkle of salt and pepper will enhance its natural flavor. For a bright garnish, drop a few sprigs of fresh cilantro on top just before you serve the mashed oca.[12]
- To get creamy, rich mashed oca, stir in a drizzle of cream or olive oil. You could also add a pat of butter to the dish before you serve it.
- Feel free to experiment! For a fresh, herbal flavor, add a sprig of freshly chopped herbs like parsley, thyme, or chives.
- Refrigerate your leftover mashed oca in an airtight container for up to 5 days.
[Edit]Stir-Fried - Heat of sunflower oil in a wok over medium-high heat. You'll probably be surprised at how quickly your stir fry comes together! Set a wok on the stove and pour in of sunflower oil. Then, turn the burner to medium-high and heat the oil until it shimmers.[13]
- Don't have sunflower oil? You can use the same amount of sesame oil instead.
- Add of sliced oca and cook them for 5 minutes, stirring frequently. Slicing the oca thinly helps it cook quickly so keep an eye on your wok. Stir the oca every few minutes as the oca cooks.[14]
- Stir in ginger, chilies, and sesame, and cook the mixture for 2 minutes. Add a thinly sliced piece of fresh ginger to your wok along with 2 sliced birds-eye chilies and 1 teaspoon (3 g) of sesame seeds. Stir the oca occasionally and cook it until you can really smell the garlic.[15]
- This doesn't take long and garlic burns easily so turn off the burner as soon as it's fragrant.
- Feel free to swap out the birds-eye chilies with any other red pepper. You can also add sliced green onions for even more flavor.
- Turn off the burner and season your stir-fry with sesame oil and fresh cilantro. To complete your oca stir-fry, drizzle a little sesame oil on top and scatter 1 tablespoon (2 g) of freshly chopped cilantro just before you serve the stir-fry.[16]
- Customize your stir-fry and add protein like diced chicken or ham. You can also add your favorite vegetables, like bok choy leaves or sliced sweet peppers.
- Put leftovers into an airtight container and refrigerate the stir-fry for up to 5 days.
- Skip peeling ocas and save a few minutes. Their flesh is really thin so the skin becomes tender as it cooks.[17]
- Having trouble finding ocas? They might be called something different in your area. Ocas are called yams in New Zealand and South America, but they're not the same as North American yams, which are sweet potatoes.[18]
[Edit]Things You'll Need [Edit]Roasted - Large bowl
- Knife and cutting board
- Roasting dish
- Oven mitts
- Medium-sized saucepan
- Knife and cutting board
- Colander or fine-mesh strainer
- Potato masher or ricer
- Serving bowl
[Edit]Stir-Fried - Knife and cutting board
- Wok
- Spoon
- Serving dish
[Edit]References |
| How to Get Fit at Home Posted: 18 Oct 2021 09:00 AM PDT Although a gym membership can be nice, you don't have to have one to get into great shape! In fact, you don't even need equipment to get fit. All you need is a little bit of time and space to yourself along with a basic workout plan. If you're struggling to fit in workout time, don't worry—you can sneak physical activity into your daily routine. [Edit]Creating an At-Home Fitness Routine - Spend 5 to 10 minutes warming up before every workout. Do a progressive aerobic activity that uses the same muscles you want to work out. For instance, slowly jog if you'll be going for a longer run. Not sure what to do? Try jumping jacks, leg or arm circles, or even dancing. Just get your blood pumping. Then, spend a few minutes stretching so you reduce the risk of injury during your workout.[1]
- Stretches can be as simple as you like. Try bending over and touching your toes, rotating your torso with your hands on your hips, or doing walking lunges.
- Aim for 30 minutes of cardio or aerobic activity 5 to 7 days a week. Aerobic activity is what gets your blood pumping and increases your heart rate which is why it improves cardiovascular fitness.[2] 10 to 30 minutes a session is a good start for beginners, but you could bump it up to a total of 300 minutes a week to really get fit.
- It's totally fine to break up your workout time into smaller sessions. For instance, if you can't do 30 minutes of cardio in a single session, aim for 3 10-minute sessions.
- Do strength training 2 times a week to build muscle. Strength training, also called resistance training, makes you stronger and builds endurance. Try to do exercises that work a lot of muscles and add weights to increase your resistance. This helps you do a harder workout every time you exercises. To start, do basic strength training exercises like squats or push-ups.[3]
- Spend 5 to 10 minutes cooling down after each workout. You might be tempted to just stop your workout when you've finished your last set or activity, but take a few minutes to do low-intensity exercises that lower your heart rate. You might drop your run into a walk or slow down your cycling, for instance.[4]
- The cooldown prevents your muscles from cramping and can prevent dizziness while you get your breathing and heart rate back down.
- Gentle cool-down stretches can also improve your range of motion.
- Schedule your workouts. It's totally normal to have great intentions of getting fit, but you might find that the day passes you by or you forget! Prioritize your fitness and make time in your daily routine for a workout so you really stick with it.[5]
- Making a schedule can help you plan which exercises to do each day. For example, you might do cardio on Monday, Wednesday, and Friday, while on Tuesdays and Thursdays you do strength training.
- Set achievable goals that you can break into smaller tasks. It's one thing to say you want to get fit, but that means something different for everyone. Figure out what you plan to achieve and make that your goal. It should be specific, realistic, and meaningful. Then, break down each goal into small, actionable steps so it feels like you're making progress regularly.[6]
- For example, your goal might be to lift 50 pounds, lose 5 pounds, or run in a 5k.
- If you want to swim 10 laps and you can currently do 4, make it a smaller goal to swim an extra 2 laps within 1 week. Then, add an extra 2 laps by the following week, etc.[7]
- If your goal is to lose 10 pounds, smaller steps might include working out 5 days a week, swimming 2 days a week, and avoiding fast food.
- Write down or track your physical activity. Journaling or logging your fitness journey can help you hold yourself accountable and motivate you once your logged exercises start adding up. You can write down your progress in a notebook or type it into an app.[8]
- Highlight your successes! Make a special note if you felt more energized or you lost a few pounds, for instance.
[Edit]Trying Specific Exercise Options - Try a mix of impact and no-impact cardio. Get your heart pumping to enjoy an effective cardio or aerobic workout. Impact just means that there's some force involved in the exercise. Kickboxing, walking, and running are good examples. For non-impact cardio, try swimming or cycling. These are a little easier on your joints. Here are a few more aerobic exercises to include in your workouts:[9]
- Walking quickly or up and down the stairs
- Jogging
- Jumping rope
- Jumping jacks
- Dancing to high-energy music
- Do planks, sit-ups, and other bodyweight exercises. Want to build muscle mass without buying equipment? While planks and sit-ups work your core and abdominal muscles, exercises like squats can improve your lower-body strength. If you want to strengthen your upper-body muscles, try push-ups, crunches, or curls.[10]
- Although you can do a lot of strength training without equipment, holding dumbbells while doing exercises like squats or lunges can increase resistance and help you get more out of your workout.
- Invest in cardio equipment you can use at home. Sure, some cardio equipment takes up space, but you'll get a lot of use out of it! Get a stationary bike, rowing machine, or treadmill if you're committed to cardio at home. If you're short on space but want a good workout, pick up a jump rope and mini-trampoline.[11]
- You might see mini-trampolines called rebounders and they're great if you don't have much room in your home for cardio equipment.
- Invest in free weights or kettlebells to increase resistance. You can easily pick up some free weights like dumbbells or kettlebells at thrift stores or online. Get some in a variety of weights so you can challenge yourself as you work out. Resistance bands are another great tool to get more out of your workout.
- Don't want to buy equipment? Check your home for things you can lift. You might pick up heavy cans while strength training or use a sturdy scarf instead of an elastic resistance band.
[Edit]Sneaking in Physical Exercise - Work out as you clean to squeeze in some fitness time. Life can get busy and it might feel hard to fit in a dedicated workout, but you can still be active every day! Think about all the physical things you do around your home and try to do a few of them at a brisk pace on the days that you can't necessarily work out. You might:[12]
- Rake leaves or mow the lawn with a push mower
- Mop the floor
- Scrub the tub
- Vacuum
- Take a brisk walk and hit the stairs. Try to walk around your neighborhood 2 or 3 days a week for as long as you can. Even just a 10-minute walk can really add up! Take the stairs whenever you see them, or if you live in an apartment building, climb up and down the stairs when you start or finish your walk. This is a fantastic strength-building aerobic exercise.[13]
- To help you get up and around, figure out when you have the most energy during your day. Try to plan your walk during this window of time so you're more likely to follow through with it.
- Squeeze bursts of physical activity into short breaks. Think about all the times that you're waiting throughout the day—on the phone stuck on hold, during a commercial break, or listening to commercials on the radio. Tell yourself to get active during these breaks. You'll be surprised at how much you can accomplish![14]
- For instance, do jumping jacks or sit-ups while you wait during commercials or hold a small dumbbell and pump your arms while you talk on the phone.
- Do a stretch while you're completing a chore. Think about all the times you're doing something around your home where you're just standing in place. Maybe you're standing in front of the mirror brushing your teeth, standing in front of the stove while cooking, or standing while you fold clothes. Come up with stretches you can do while you work on those tasks so you're getting your chores done, but exercising at the same time.
- For instance, do a few squats while you brush your teeth or do calf raises while you're cooking.
- Use an app to remind you to move. Have you ever gotten to the end of your day only to realize that you weren't very active? To prevent this, install an app that sends you reminders throughout the day to do physical activities. You can usually set up how often you'd like notifications. Some of these apps give exercise options, too which can make it more fun.[15]
- For example, simple apps might go off every few hours to remind you to get up and walk for a few minutes while others might alert you and tell you to do basic stretches. You might program yours to go off every 2 hours, so you can get up and do 5 minutes of cardio stretches, for instance.
- Make your errands more active. If you've got a day full of running errands, it's probably tempting to drive and grab the closest parking spots. Instead, think of ways you can treat errands like a workout—bike or walk if possible or take the bus and walk to different businesses. If you're driving, park further away from the store so you get more walking in.[16]
- Skip the elevator or escalator and take the stairs instead.
- Start a garden to get physical activity while you grow healthy food. Gardening might not be the first thing you think of when you consider getting fit, but there's a lot of effort involved! You can dig, lift, rake, plant, weed, and harvest which strengthen your bones and muscles.[17]
- Don't have room for a garden at your home? Find out if your city has a community garden you can work in.
[Edit]Following a Healthy Diet - Aim for 5 servings of fruits and vegetables every day. Fresh produce contains lots of vitamins and minerals so try to eat variety. If you find it hard to add fruits and vegetables, try gradually including them in your meals. For instance, eat 1 serving at breakfast, 2 servings at lunch, and 3 at dinner to get all of your recommended produce. Not sure what a serving is? Here are a few examples to get you started:[18]
- 1 small apple
- 1 cup (190 g) of berries
- 1/2 cup (82 g) of dried fruit
- 2 cups (200 g) of leafy greens
- 1 cup (90 g) of raw or cooked vegetables like broccoli or carrots
- Eat foods rich in whole grains. Half of the carbohydrates you eat should be whole grain so you get dietary fiber, iron, and B vitamins.[19] Make simple swaps like eating whole-grain bread instead of white bread, brown rice instead of white rice, and oatmeal instead of breakfast cereal. These foods will keep you fuller for longer and can help keep your cholesterol low.
- You can usually find whole-grain versions of pancakes, tortillas, pasta, bread, and bagels.
- Choose nutritious, lean sources of protein. You've got tons of healthy options! Reach for eggs, fish, beans, and meats like skinless chicken, pork roast, or lean ground beef. Don't forget that low-fat dairy like milk, cheese, and yogurt are also good sources of protein and calcium.[20]
- Try to go for unprocessed sources of protein. Processed foods like deli meat, sausage, and bacon are high in sodium and saturated fat.
- Nuts, legumes, and beans are all fantastic sources of protein for vegan and vegetarian diets.
- Cut back on the amount of sugary food you eat every day. Too much refined sugar can damage your heart, increase your risk for diabetes, and contribute to obesity. The American Heart Association recommends that women limit their sugar intake to less than 6 teaspoons (25 g) a day and men limit their intake to less than 9 teaspoons (38 g) a day.[21]
- Keep in mind that refined sugars are often snuck into processed foods like crackers, bread, and condiments. Read food labels to see the added sugar content so you can track how much sugar you're consuming in a day.
- Limit your intake of saturated fat. Diets that are high in saturated fat can cause high cholesterol and heart disease. This means cutting back on cookies, pastries, fried food, and fast food. Try to make healthy swaps, like eating baked potatoes instead of french fries or a handful of nuts instead of potato chips.[22]
- Avoiding these foods can also help you cut out excess sugar in your diet.
- It's easy to obsess over how many calories you're eating, but it's more important to focus on eating fresh, healthy food.[23]
[Edit]Warnings - If you have a medical condition, it's always a good idea to talk with your doctor before starting a new exercise program.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
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