| How to Follow the BRAT Diet Posted: 18 Dec 2016 04:00 PM PST The BRAT (bananas, rice, applesauce, and toast) diet has been used for years by people with diarrhea or morning sickness. While these foods are great for people with upset stomachs, recent studies show that eating the BRAT diet alone actually delays recovery from illness because it lacks adequate protein, calories, and vitamins.[1] Starting with the BRAT diet and adding a few more nutritious foods that are easy on the stomach is the best way to get you on the road to recovery. EditEating the BRAT Diet - Eat bananas. They are easy to digest and high in potassium, which is depleted by vomiting and diarrhea. They are also rich in amylase-resistant starch, which has been shown to end diarrhea more quickly.[2]
- Some find ripe bananas to be easier on the stomach than the under-ripe bananas. Find what works for you.
- Prepare white rice. Rice helps to improve the rate of rehydration and decrease the length of illness.[3] You can prepare rice in several ways:
- Use a rice cooker.
- Bring 1 cup of rice and 1.5 cups of water to a boil, then cover and reduce heat to a simmer. Wait until all the water is absorbed, approximately 20 minutes.[4]
- Cook rice in boiling water until soft enough to eat, then strain.
- Purchase or make applesauce. Apples are a low fiber food that helps to make your stool firmer.[5] Raw fruits are difficult to digest, so applesauce is preferred to a whole apple or slices.[6] To make your own applesauce:[7]
- Place 6 peeled, cored, and quartered apples in a large pot along with 1 cup of water and of lemon juice.
- Bring to a boil, then turn down the heat and simmer for 30 minutes.
- Use a potato masher if necessary to break up any chunks.
- Stir in 1 teaspoon of sugar. You can also add ¼ teaspoon of cinnamon, though this may upset your stomach.
- If purchasing apple sauce, make sure to buy unsweetened or 'no sugar added' applesauce varieties.
- Make toast. Toast is another easily digested, low fiber food that will help to firm up your stool.[8] For added nutrition, you should feel free to spread jam on your toast if you can stomach it. You will probably want to avoid butter and peanut butter, as they are high in fat, which is hard on your stomach.[9]
- While whole grain toast is typically healthier than white toast, that is not as important here. The high fiber content in whole grain products can lead to gastric upset.
EditAdding to the BRAT Diet - Drink plenty of fluids. Don't eat solid foods if actively vomiting. Instead, stick to liquids high in electrolytes, like pedialyte.[10] When vomiting has ended, you can introduce broth, watered down fruit juice, non-caffeinated sodas, or tea with honey. Take small sips, and drink most of your liquids between meals.[11]
- Some find that chewing on ice chips helps with dehydration when nauseated.
- Include simple carbohydrates like saltine crackers, pasta, boiled potatoes or cooked carrots in your diet. Be careful adding sauce to pasta unless you are sure you can stomach it. Be sure to remove the skins from the potatoes.[12]
- Eat chicken for protein. Plain chicken, trimmed of fat is easy on the stomach and a good source of protein, which is important to aid in recovery.[13]
- Plain eggs or egg whites are also very gentle on the stomach and an excellent source of protein.
- Consume lots of yoghurt. The probiotics (good bacteria) in yoghurt have been shown to reduce the length and intensity of diarrhea.[14] The most helpful strains of bacteria include Lactobacillus rhamnosus, Lactobacillus reuteri, Saccharomyces boulardii, Lactobacillus acidophilus, and Bifidobacteria bifidum.[15]
- You can also get probiotics in pill or powdered form. The pills and powders usually contain a wide range of helpful strains of bacteria.
- Make a cup of cocoa or eat a little dark chocolate. Research shows that ingredients in cocoa target and disable the protein that causes the intestine to secrete water. A little chocolate can therefore help solidify your stool.[16] If making cocoa, add very little milk, as it is hard on upset stomachs.
- Try carob powder or psyllium seed. A tablespoon of carob powder mixed with applesauce can help soothe your stomach.[17] 9-30 grams of psyllium seed taken daily will thicken your stool, lessening the intensity of diarrhea.[18]
- Make sure to avoid foods that will upset your stomach or dehydrate you. While it is important to get back to a normal diet as quickly as possible, you should start with the simpler foods listed here and add others slowly. Be careful to avoid:
- Fatty and greasy foods, especially fried food.[19]
- Dairy products other than yoghurt.[20]
- Raw or dried fruits and vegetables, and full-strength fruit juice.[21]
- Caffeine and alcohol; they are diuretics (things that dehydrate you).[22]
- Desserts and candy; sugary foods are hard to digest.[23]
- Salty foods; too much salt and not enough water will worsen dehydration.
- See you or your doctor for:[24]
- Diarrhea or vomiting that lasts more than 3 days.
- A temperature over 102 degrees F.
- Lightheadedness.
- Little or no urine.
- Sunken cheeks or no tears.
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| How to Deal With Missing Your Significant Other Posted: 18 Dec 2016 08:00 AM PST Being apart from loved ones is always difficult, especially when that person is your significant other. While it's okay to miss them, it's also important to take care of yourself and your emotional health. Learning to cope with missing your partner involves the same steps no matter how long you will be apart. Reframing your thoughts and filling up your extra free time are great ways to still think about the person you love and miss in a positive, healthy way. If you are missing someone due to a death or break up, learn ways to cope with these losses. EditStaying Busy - Spend more time with your family and friends. Sitting at home alone waiting for your partner to return isn't going to make you feel better about their absence, and will probably drive you crazy. Instead, try to spend this time with friends or loved ones. Think of the separation as a chance to catch up with old friends. Or, spend a little extra time with your BFF and remind your friend how much he or she also means to you.[1]
- Call a friend and arrange a coffee date.
- Invite a few friends over for dinner and cook together.
- Plan a weekend visit to your grandma out of town.
- Avoid withdrawing from people, especially if you feel like you might be depressed.
- Devote more time to hobbies. Most likely, there is either some activity you have scaled back on to make time for your significant other, or a new activity that you have been wanting to try and haven't made time for yet.[2]
- Instead of sitting around and feeling lonely, embrace your extra free time to finish that model ship or dress.
- Start learning a new language through a free phone app like Duolingo.
- Pick up a book you've been meaning to read and just start reading.
- Create a beautiful work of art celebrating your relationship. Use whichever artistic or crafty medium you like, or try something new! Design a cross stitch pattern with your initials, a favorite joke or reference, or your significant other's favorite movie character. Paint an abstract representation of how you feel about your significant other using different colors and textures. Make a photo collage of your favorite pictures.[3]
- Cross stitch is a great hobby for occupying time spent alone since it contains small detail work and usually requires counting. If you are trying this for the first time, choose a simple pattern so you don't get frustrated or overwhelmed.
- Buy cheap outdoor acrylic paints at a craft store or Walmart and a canvas to create an abstract painting. Choose colors that express your feelings and add things like sand or plaster to create different textures.
- Use an empty picture frame with or without the glass for making a collage. If there is no glass, glue images to a piece of cardboard and cover it with modge podge or use a spray varnish to protect it from damage.
- Write a poem, comic, or illustrated story. Create something special describing your relationship to send your significant other or to share when your significant other returns. Use whichever creative writing outlet you enjoy. Put all your energy into making an amazing gift to show your significant other how much he or she means to you.
- Cultivate new relationships. Join a book or movie critique club. Doing activities like these allow you a chance to make some new friends and get out of the house. These things will also occupy some of your free time with "homework" of reading or watching. Plus, you may end up making a great new friend, possibly even meeting another couple you both can hang out with on date nights.
- Distract yourself with exercise. When you feel particularly sad and cannot get into your favorite pastime, get up and go for a run, ride your bike along a trail, or go to the gym and do at least 20 minutes of cardio exercises. Not only does exercise help relieve stress and get your mind on something other than what's bothering you, but your body releases endorphins that act like pain-killers and mood-boosters.[5]
- Just five minutes of intense exercise can instantly boost your mood, but exercising regularly can also help with long-term depression. Consider exercise as natural medicine that your body needs to function properly.
- Finish any unfinished projects. Use your time apart as a chance to finish some unfinished tasks. These could be things you've started working on and did not finish, or something you have been putting off until you had enough time to finish it. You will stay busy and feel good about yourself for accomplishing those things at last.[6]
- Recaulk your bathtub, sand down and refinish your grandmother's antique dresser, fix the screen door that swings open in the wind, etc.
- Finish writing your book of short stories, [[Make-a-Throw-Pillow|make those throw pillows] you've been saving fabric for, or sign up for pet training classes you've been meaning to start.
- Paint your bedroom, install shelves in the bathroom, or finish planting a vegetable garden.
EditKeeping Your Relationship Healthy - Accept that spending time apart is healthy. Whether you live together or not, spending time apart is necessary for maintaining your independence within any relationship.[7]
- If you can't stand to be away from each other for a few days, you are probably too dependent on each other for your own happiness and feelings of self-worth. Remind yourself that you are a valuable person and you don't need someone else to give your life meaning.[8] Try saying something like, "I am a valuable person and having alone time is healthy for me."
- Being apart gives you a chance to miss your partner, and that reminds you how important they are to you. If you are never apart, you might start taking the little things that you love about each other for granted.[9]
- Stop worrying about what your significant other is doing. If you find yourself obsessing over what your significant other is doing without you—whether it's something as small as watching an episode of a show you usually watch together, or being unfaithful—you might be masking your own fears of abandonment or getting hurt. Redirect your thoughts to what you can control: how you are spending your time.
- It's natural to worry sometimes, but being preoccupied with these thoughts is a sign of attachment anxiety. People with this problem expect the worst behavior from their partners or are always waiting for the relationship to end.[10]
- Call or do a video chat. If you are too far away to see each other in person, scheduling a time to talk on the phone with your significant other can give you something to look forward to. It's also a chance to connect with each other while you are apart, and have a real conversation.
- Make sure not to call or text too often. Evaluate your relationship, how long you will be apart, and how often you usually talk or see each other.[11]
- If you know your significant other is busy, send a personal message through email or Facebook instead of texting, or call your significant other's voicemail directly and leave a sweet message. These forms of communication won't interrupt your significant other while at work or a family event, and will be a nice surprise.
- Try to set up a special time for each other, such as watching a favorite show at the same time while your significant other is away. You'll feel closer knowing your significant other is watching the same thing as you, it will also give you both something to discuss other than how much you're missing each other.
- Keep your relationship fresh. When you do get to see each other, and even when you are able to talk on the phone or through an internet video call, make sure you aren't always doing/saying the same things. Plan different types of activities for date nights. Talk about new topics you haven't discussed before, or want to use to learn more about each other.[12]
- If your conversations become stagnant, bring up a news item or interesting topic you've recently heard.
- Talk about your childhood. What did you want to be when you grew up; what was your favorite fun activity as a kid; what was your favorite Halloween costume ever?
- Look in local newspapers or on websites for ideas about new activities to try. Ask friends and co-workers who have significant others what they do together for more ideas.
- Plan a special activity. Include new activities you have never done as a couple or have talked about trying. Or, plan your day together on your own as a surprise and include something your significant other has always wanted to do. Use your imagination! Consider planning a whole day around one theme, like a romantic movie (When Harry Met Sally), or a pretend visit to Paris.
- Get croissants and sit at an outside café for a couple hours, walk across the prettiest bridge near you, and visit your city's art museum.
- Visit a public garden for a picnic lunch, stop by a plant store on the way home to pick out a few of the flowers you saw earlier, and plant them together when you get home.
- Stick to a "water" theme and schedule a visit to an aquarium or science museum, find the biggest public fountain in town and bring some change to make wishes together (make sure it is allowed first!), and end the day with a walk along a nearby canal or beach.
- Plan a scavenger hunt to do together. Write clues that will take you to different places that remind you of each other or surprises you know they would love.
- Tell your significant other that you love and miss him or her. The best way to cope with separation and keep your relationship strong is to communicate with each other about your feelings. When you talk, tell your significant other that you miss him or her. Ask about what your significant other is doing and tell your significant other about your day to feel more connected. Remind your significant other how grateful you are that he or she is a part of your life.
EditRechanneling Negative Feelings - Recognize and accept your negative feelings as normal. When you are really missing your significant other and can't seem distract yourself from thinking about him or her, don't try to anymore. Sometimes trying to not think about someone just reinforces the fact that you miss the person so much. Instead, ask yourself why you feel sad or angry at that moment. Once you know why you feel a certain way, you can do something about it.
- When you feel longing, ask yourself: are you bored, did you have a bad day and wish they were there to talk about it, do you miss things they usually do for you? Go see a movie, call a friend to talk, or learn how to cook an exotic cuisine.
- If you find yourself feeling angry or frustrated, try to figure out exactly what those feelings are about. Do you feel abandoned, forgotten, or insignificant? These are likely extreme responses to being separated that do not reflect your partner's feelings or intentions.
- Replace negative thoughts with positive ones. When you think, "I miss him so much! I can't stand it anymore," stop and correct your tendency to think in negative terms. Instead, adjust your thought patterns so that they reflect positive feelings about yourself. Remind yourself that you can stand it, and that being apart doesn't have to be a bad thing.[13]
- When you find yourself pining over all the time you are missing together, stop yourself and focus on the present moment. Replace "I wish we were together right now," with something like "it's nice to have the cat (or dog) all to myself today. Usually she goes to my partner first." Change feeling lonely into feeling connected to someone or something else.
- Use logic to overcome your negative feelings if you are stuck. Thinking, "I can't be happy when he or she isn't around," will certainly make you feel unhappy. Instead, acknowledge you control your own feelings and decide to be happy doing something else right then.
- Cognitive patterns are established through effort. Each time you perform an activity, or think a loaded thought, your brain is more likely to do it again.[14]
- Learning to correct negativity by focusing on positive thought takes time and practice. Be patient with yourself and don't make yourself feel worse through self-criticism.
- Replace longing and sadness with gratitude.[15] It's normal to miss your significant other because you prefer being with him or her to not being together. Instead of being sad, think about how grateful you are to have such a wonderful partner. Make a list of things you appreciate about him or her, or blessings your significant other has brought into your life.
- Think about how you have changed for the better by being together: are you more patient, mature, or friendly? Have you expanded your horizons and overcome any old fears? Are you proud of yourself for learning to think of your loved ones before your own needs?
- Deciding to focus on what you have instead of what you don't does not mean that you can't allow yourself to miss your significant other. It's ok to miss someone you care about.
- Try to develop a habit of noticing when you feel lonely and wish your significant other was with you, and deciding to focus instead on feeling grateful for the time you do have together. Start a gratitude journal and keep it with you at all times so you can immediately redirect your feelings when they arise.
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| How to Paint Cardinals in Snow in Watercolor Posted: 18 Dec 2016 12:00 AM PST When winter comes and color in nature is spare, cardinals are a heartwarming sight, and an extra delight perching in pale birch trees. Three ordinary watercolor techniques make up this painting: saving the white of the paper with masking tape for the trees, using sticky shelf paper for the birds and spattering white paint for snow. - Tape a piece #140 cold press watercolor paper 11 x 14" size, to a board. Either horizontal or vertical orientation will work well.
- Draw on the back of the shelf paper, two cardinal shapes. Have them face opposite directions. Oval bodies, round heads with peaks at the crown, tail and wings. Omit the feet for the present time to keep the shapes compact. Cut them out and set them aside.
- Sketch, in pencil, four birch trees. Get a variety of widths and spaces between them. At the top, have them branch out. Tear strips of beige masking tape, and mask the tree trunks. Tear, or cut a strip of tape lengthwise for narrow trees. Press down well. Cut and tear shorter, tapered pieces and make branches at the tops of the trees.
- Alternatively, if the idea of masking isn't to your liking, paint around the trees as in the tree on the far right.
- Make a perch for the birds by sketching a branch or two crossing over the birches. Split into forks at the end.
- Remove the backing from the shelf paper and stick the birds, facing one another, on the branches. You'll be overlapping the masked trees.
- Prepare paints by squeezing 1/2" from tube watercolors in these colors: two shades of blue, red, two colors of brown, green and yellow.
- Pull the blue paints, each with its own brush, into the center of the palette. Mix with water to the consistency of milk. Paint the blue in long strokes from top to bottom. The blues ought be dense enough to cover in one stroke, but not opaque. Add in some greens. Air dry or use a hairdryer.
- Unmask the painting by pulling off the tape and bird shapes. If you have not used #140 cold press paper, do this step very carefully, as the tape might tear the paper. If the paint has bled under the tape, lift it off with a round bristle brush you have cut to 1/4". Or use a purchased "scrub" brush.
- Pencil in places on the birds where you need to. Details such as the wings, beak, feet, mask on the face. Draw a tiny circle for the eyes at the edge of the mask, to remember to paint around them. If you forget, just use white paint to add them later.
- Paint the cardinals with red. Dilute the paint with water to the consistency of milk and fully load your brush, not scrimping on paint. Let it dry before doing the orange beaks and feet and the black mask.
- Paint the birches by running a strip of water down their centers. Run a line of brown paint down one side and let it bleed into the wet area. Use the end of a flat brush to stamp the horizontal lines on the trunks.
- Paint details in the landscape such as tiny branches, twigs, etc. Whatever appeals to you. Run ivy around one of the trunks.
- Make falling snow by squeezing 1/2" of opaque, white tube watercolor. Add only enough water to make the paint resemble heavy cream. Fully load a large, flat brush, and tap it against the handle of another large brush. Practice first on a scrap paper until you get the hang of it.
- Perch the birds on pine branches, instead and illuminate them with a yellow moon. The green is a good contrast to the red birds.
- Masking fluid, a paintable, liquid latex, isn't a good choice for such a large expanse as the trees. It would be fine for the two birds, however.
- A liner brush has long, soft, very flexible hairs which hold a lot of paint for doing fine line and delicate areas.
- Use a white household eraser pad for lifting areas you want to correct. Just tear off a chunk, scrub with it and dab dry with a tissue.
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