| How to Use Yoga to Stay Healthy Posted: 19 May 2021 05:00 PM PDT Yoga is an ancient practice that can help you relieve stress and keep you energized and focused throughout your day. You don't have to be the most accomplished yogi to use yoga to stay healthy – just grab a mat and commit a few minutes each day to your practice. Over time, you'll notice your muscles are stronger and your body works more smoothly.[1] [Edit]Overcoming Anxiety - Find a comfortable place. Yogic breathing and meditation can help calm your mind and relax your body, especially when you are feeling stressed out. To gain these benefits, find a cool, quiet place with few distractions.[2]
- While it can be relaxing to meditate in a public park, if you are a beginner you may want to be somewhere more private so you can fully relax.
- Start by getting into a comfortable seated position – either cross-legged or in a chair with your feet on the floor.
- Start with deep breathing. Deep yogic breathing will help relax and center you. Inhale slowly and deeply through your nose to the depths of your chest, imagining that you are slowly filling your lungs from the bottom to the top.[3]
- When you've inhaled as much as you can, pause for a moment to appreciate the feeling of your lungs being full of air. Then slowly exhale out of your mouth, thinking about releasing the air from your lungs from the top all the way to the bottom.
- Pause again when you've exhaled all the air before beginning an inhale again. Continue this cycle, keeping your mind focused on your breath.
- Progress to breath of fire. Breath of fire is a powerful breathing technique that will give you energy. Use it especially when you find yourself dragging during the day or losing focus.[4]
- Start with long, deep breathing. With breath of fire, rather than pausing and slowly exhaling, you will push the air out of your lungs quickly and forcefully out your mouth. As soon as most of the air in your lungs is gone, immediately inhale as much air as you can forcefully.
- Engage your abdominals to push the air out when you exhale. With every breath cycle, try to inhale and exhale a little faster.
- Ground yourself with alternate nostril breathing. After doing some deep yogic breathing to start, place your right thumb over your right nostril and inhale deeply through your left nostril. When you've inhaled all you can, use your fourth finger to close off your left nostril and lift your thumb so that you can exhale out of your right nostril. Next, inhale through your right nostril, then cover it with your thumb. Lift your fourth finger so you can exhale out of your left nostril.[5]
- Focus your mind on your breath, continuing this cycle for three to five minutes.
- Try a guided meditation. You can take a guided meditation class, or look for free guided meditation recordings online. Recordings also may include relaxing music or other sound effects that will aid in relaxation.[6]
- Close your eyes and focus on the voice, visualizing the images the voice tells you to in your mind. Guided meditations give you something to focus on, which can be useful when you're just starting to meditate and don't have practice clearing your mind.
- Establish a regular practice of meditating for 5 to 10 minutes a day, either in the morning or in the evening before you go to bed. Over time you'll notice a difference in your anxiety levels and your mental focus and clarity.
- Practice mindfulness in everyday life. When you focus on your breath while meditating, you are being mindful of your breath. You can expand this mindfulness to other areas of your life. Actually focus on the things that you do throughout the day, rather than going through tasks on auto pilot while your mind is elsewhere.[7]
- When you act consciously and mindfully, you'll see an impact in your health and well-being. For example, if you eat mindfully, you may find that you lose weight and adopt more healthy eating habits.
- Use equal breathing before sleep. Equal breathing is kind of like counting sheep, and allows you to focus on your breath to calm your body and stop your mind from racing at the end of a long and hectic day.[8]
- Start by inhaling deeply as you count to four. Then immediately exhale for a count of four. Continue the cycle, focusing on the inhale and exhale being completely equal.
- With practice, you can lengthen your count to five, six, or even eight.
[Edit]Strengthening Your Body - Use planks and side planks to build a strong core. You may be familiar with plank exercises from other workouts. The same pose exists in yoga, with more focus on maintaining a deep breath to strengthen your abdominal muscles.[9]
- For a full plank pose, support yourself over the floor on your hands and toes so that your body is a straight line more or less parallel with the floor. Make sure your wrists are directly under your shoulders, and cup your palms to place less stress on the joint. If you're struggling to hold yourself up, modify the plank by resting on your forearms instead of your hands.
- For a side plank, start in a full plank position. To do a right side plank, shift your weight to the right and support yourself on your right hand, with your arm still extended toward the floor. Then, move your left leg and foot on top of your right leg and foot. Next, raise your left arm up toward the sky, perpendicular to your body. If you're struggling to hold yourself up, modify the plank so that you're resting on your forearm. To do a left side plank, shift to the left side and stack your right leg and foot on top of your left.
- Try boat and low boat for lower abdominals and hips. Both boat and low boat require every muscle in your core and hips to be engaged. Get into boat pose by sitting on your mat with your knees bent so that your feet are flat on the floor in front of you.[10]
- Extend your arms out in front of you, palms just to the side of either knee. Lean back so that your torso is at about a 45-degree angle from the floor, then lift your feet to straighten your legs. Try to angle your legs upward at the same angle as your torso.
- To progress into low boat, simply lower your torso until your lower back is flat on the floor. Lower your legs at the same angle at the same time, keeping your core engaged. Don't forget to maintain your deep breath.
- Hold these poses for 3 to 5 breath cycles.
- Work your arms and legs with chair pose. Come to a standing position with your arms loosely to your sides to get into chair pose. Slide your feet together so that your big toes are touching, heels slightly apart. Focus on your breath.[11]
- As you inhale, extend your arms straight up toward the ceiling. You can keep them apart with palms facing each other, or bring your palms together above your head.
- On an exhale, bend your knees and lower your hips to the floor. Try to keep your knees from projecting out over your toes. They will move forward a little, but keep your shins as perpendicular to the floor as possible.
- Hold the pose for 5 to 10 breath cycles, breathing deeply. Make sure your shoulders are rolled back and not hunched. Squeeze a yoga block or a book between your knees to further build your thigh muscles.
- Progress through a warrior flow. Moving through the three main warrior poses provides a whole body workout, particularly strengthening your legs, back, and shoulders. From standing, step one foot back into a high lunge position to start.[12]
- The toes of your front foot should be pointed forward, with your knee at a right angle directly over your ankle. Point the toes of your back foot slightly to the side, so that your back foot is at a 45 degree angle. Keep your hips facing forward. Raise your arms straight overhead into Warrior I.
- From Warrior I, drop your arms down to shoulder level and extend them out parallel to the floor. Slide your back foot to the side, so that it's parallel to the back of your mat and perpendicular to your front foot. Twist and open your shoulders into Warrior II with your arms directly over your legs.
- From Warrior II, turn to face forward, bringing both arms out directly in front of you. Raise up onto your front leg, standing firmly on your foot. Slowly lift your back leg up behind you as you hinge forward from your hips. Firm up your standing leg to maintain your balance in Warrior III.
- Make sure to repeat the entire sequence on the other side.
- Strengthen your spine with downward facing dog. Downward facing dog is a classic yoga pose that also provides strengthening benefits for your entire body. To get into downward facing dog, start on your hands and knees on the floor. Make sure your knees are directly under your hips, your wrists directly under your shoulders.[13]
- On an exhale, straighten your legs, lifting your hips up towards the ceiling. Roll over your feet onto your toes, stretching your heels down towards the floor. Your arms should be extended straight towards the floor. Roll your shoulders back so that your shoulder blades run along the sides of your spine.
- Stay in downward dog for 5 to 10 deep breaths, pulling down through your heels and up through your shoulders to maintain weight balance and distribution. Relax your neck and allow your head to lower.
- Relax in child's pose. Child's pose is a common way to end any yoga routine, because it allows your body to relax and allows you to return your focus to your breath. Child's pose also provides strengthening and lengthening for your spine and back muscles.[14]
- Lower onto all fours from downward dog, then continue to drive your hips back until you are resting on your heels. You can draw your knees together or keep them spread.
- Hinge forward from the hips as you slide your hands forward, folding over your legs to the floor. Rest your forehead on the floor if it's comfortable. If you don't want to rest your head on the floor, layer your forearms in front of you, then rest your head on your arms. As another alternative, you can rest your head on a yoga block.
- Make sure you don't let your head dangle, as this can cause neck injury.
[Edit]Improving Organ Function - Warm up with the cat/cow stretch. Moving between the cat and cow poses is a good way to loosen up your spine and warm up your entire body as you start a yoga routine. It also stimulates your internal organs and increases circulation to your torso.[15]
- Start on all fours with your knees directly under your hips and your wrists in line with your shoulders.
- On an inhale, arch your back, pressing your tailbone into the air. Drop your shoulders down your back and cast your gaze forward. This is the cow pose.
- As you exhale, round your back, curling your shoulders downward. Drop your gaze down to the floor. This is the cat pose.
- Continue going back and forth between cat and cow, with a breath between each movement, for 10 to 20 deep breath cycles.
- Relieve congestion with a forearm wheel. The forearm wheel helps open your chest to help clear your lungs, and also helps activate your metabolism. Prep for the forearm roll by laying on your back on the floor.[16]
- Bend your knees so your feet are flat on the floor, and slowly press your hips up into a backbend. Keep lifting until you can place the crown of your head gently on the floor, then place your forearms flat on the floor on either side of your head.
- Hold the position for 5 to 10 breath cycles, breathing deeply, then slowly lower your hips to the floor and return to a reclined position.
- Stimulate your liver and kidneys with a seated forward fold. The seated forward fold stimulates your lower internal organs to improve digestion as well as providing some relief for high blood pressure, sinusitis, and sexual disfunction.[17]
- Come to a comfortable seat on the floor. You may want to support yourself with a folded blanket so that you are sitting with correct posture. Extend your legs out in front of you, flexing your feet and pressing through your heels actively.
- As you inhale, hinge forward from your hips, keeping your back long, and fold over the tops of your legs. Grab the sides of your feet with your hands. If you can't fold that far, you can grab your legs instead, or use a yoga strap to maintain the correct position.
- Hold the pose for 10 to 10 deep breath cycles. With each inhale, think about lifting and lengthening your spine. With each exhale, try to sink a little deeper into the fold.
- Use the wind-relieving pose to improve digestion. The wind-relieving pose, as the name implies, can help relieve gas, bloating, and indigestion. You may want to make sure you have some privacy before you do this pose.[18]
- Prepare for this pose by lying on your back on the floor. Keep your feet together and rest your arms by your side. As you exhale, grasp your right knee with your hand and press it toward your chest. Hold the pose as you take several deep breaths. Then release and repeat with the other leg.
- You also can do this pose raising both legs at the same time. Press them to your chest. You can rock up and down or roll around to stimulate your spine and increase relaxation.
- Boost your metabolism with raised legs pose. The raised leg pose can stimulate your abdominal organs, particularly if you remember to engage the muscles in your core while holding this pose.
- Lie on your back on the floor with your legs extended out and pressed together. You can rest your arms at your sides, or place them under your buttocks, palms down, to help support your lower back.
- On an inhale, slowly raise your feet until your legs are at a 90-degree angle from your body. Lower your legs to the floor as you exhale, but don't let them fall all the way to the ground. Remember to engage your core.
- Repeat the cycle for 5 to 10 breath cycles.
- Rest in corpse pose. The corpse pose is the ultimate yoga pose for healing and relaxation. This pose helps increase your blood flow to all your organs. To get into corpse pose, simply recline on your back and extend your arms to your sides, palms up.[19]
- Breathe deeply, relaxing all your muscles. It can help to think about your body sinking or melting into the floor. Press your lower back firmly to the floor and focus on your breath. You can stay in corpse pose as long as you feel comfortable.
[Edit]References
[Edit]Quick Summary |
| How to Count Fat on Keto Posted: 19 May 2021 09:00 AM PDT Of all the low-carb diets out there, the ketogenic, or "keto," diet is unique because of its high fat intake. It might seem contradictory to think that you could lose fat on a high-fat diet, but keto has a strong success rate in the short term (less than a year). If you're interested in this diet, you likely have questions about how you count fat on keto and what types of fat you should be eating. Here, we've compiled answers to some of your most common questions about consuming fat on keto so you can decide if this is the way for you to jumpstart your weight loss journey.[1] [Edit]How much fat can I have on the keto diet? - Generally, at least 70% of your calories should come from fats. The specific amount of fat that you need for the keto diet depends on the total number of calories you're consuming in a day. However, even if you're not specifically counting calories, you can still stick to the keto diet by keeping all of your meals within the set proportion of about 70-80% fat, 5-10% carbs, and 10-20% protein.[2]
- For example, if you were eating 2,000 calories a day, you'd need to eat roughly 165 grams of fat. For reference, 6 large eggs have about 30 grams of fat.[3]
[Edit]What types of fat are best to eat? - Most keto diets encourage large amounts of saturated fats. Sources of these fats to eat include eggs, coconut oil, fatty fish, olive oil, butter from grass-fed cows, and fatty cuts of red meat (such as porterhouse and t-bone steaks). While you can also eat foods with unsaturated fats, such as nuts, avocados, and tofu, they aren't really the focus of most keto diet plans.[4]
- This is the primary way that keto differs from other diets and from health advice generally, which cautions you to limit saturated fats. If you stay on the keto diet for more than a few months, you could end up with high levels of LDL cholesterol, which is linked to heart disease.
[Edit]Is it even necessary to count grams of fat on keto? - Pay more attention to carbs and protein. The carbs and protein you eat are seriously limited on a keto diet, but fat isn't. Fat simply makes up the rest of your daily calories—as long as you're tracking your carbs and protein, your fat should fall right into place.[5]
- On a typical keto diet, 5-10% of your daily calories come from carbs and 10-20% come from protein. The remainder comes from fat. Set the amount of carbs and protein you need to eat and don't eat any more than that. If you eat more fat, that's simply lowering the percentage of carbs and protein in your diet.
[Edit]Do I count total fat or saturated fat? - All fat counts for the purposes of your fat macro. The keto diet focuses on 3 macros: fat, carbs, and protein. If you're trying to track the amount of fat you eat in a day, include all the fat you eat. You'll still want to break it down into types of fat, though, to make sure the bulk of your fat is coming from saturated and monounsaturated fats.[6]
- Generally, consume natural fats, such as those that come from butter from grass-fed cows, olive oil, and coconut oil. Limit "yellow oils," such as vegetable and seed oils. These tend to be highly processed and also contain high levels of polyunsaturated fat, which is the type you should be limiting on a keto diet.
[Edit]How do I determine my fat goal? - Figure out your carbs and protein first, then fill out the rest with fat. Generally, the specific amount of fat you want to consume on a keto diet depends on the number of calories you're aiming to consume in a day. Since carbs and protein are limited on keto, you want to find those numbers first. The remaining calories in your diet should come from fat.[7]
- For example, assume you're planning on eating 2,000 calories a day. If you want 10% of those calories to come from carbs and 20% to come from protein, you would need to eat 200 calories worth of carbs and 400 calories worth of protein. That leaves you with 1,400 calories worth of fat.
- To figure out food portions, remember 4-4-9: 4 calories in a gram of carbohydrate, 4 calories in a gram of protein, and 9 calories in a gram of fat.[8] So 1,400 calories ends up being roughly 156 grams of fat.
- While this doesn't necessarily mean you have to constantly count calories on keto, you'll need a ballpark idea of the number of calories you want to consume each day. Use that number to figure out generally how much fat you need to be eating, then go from there.
[Edit]Do I need to hit my fat goal every day? - Focus more on meeting your carb and protein goals. As long as your carb and protein macros are still good, it's fine if you're not hitting your fat goal. Falling short of your fat goal throws off the total number of calories you're consuming, though, which can bump up your carb and protein percentages.[9]
- In the keto diet, fat's function is to help you feel full. If you feel hungry, you need to eat more fat. If you're restricting your fat intake, you're probably not going to lose as much weight as you could be.
- When you're just starting out on keto, you'll probably find that you need to eat more fat to feel full. This is because your body's still adjusting to the diet. Once you've been on the diet for a week or so, you might start to feel full with less fat—which might mean you need to adjust your macros accordingly.
[Edit]What happens if I don't eat enough fat on keto? - If you don't eat enough fat, you might not go into ketosis. Generally, the amount of fat you eat on a keto diet isn't that big of a deal, as long as you're not replacing that fat with carbs or proteins. Eat too much protein and not enough fat, though, and your body won't go into ketosis—which sort of negates the point of the diet.[10]
- Even if you are in ketosis, if you eat less fat, you'll probably notice that you lose less weight. But as long as you keep your carbs and proteins in check, you'll be fine.
[Edit]What are fat bombs? - Fat bombs are snacks that help you fill you up without adding carbs and protein. If you're on the keto diet, too many carbs and proteins are the big no-nos. Fat bombs, on the other hand, are close to 100% fat. So if you start to feel hungry, drop a fat bomb![11]
- You can buy commercial fat bombs online or in the diet section of most grocery stores—or you can make your own. Search online for fat bomb recipes and experiment with ingredients until you find the combinations you like the best.
- Most fat bombs are made of a creamy base, such as cream cheese or peanut butter, with other keto-friendly ingredients, such as dark chocolate chips or bacon, added in. You just roll them into balls and freeze them for a couple of hours—no baking required![12]
[Edit]Is it possible to eat too much fat on keto? - Not really, but you want to make sure you're consuming the right types of fat. Fat has gotten a bad rap, and that makes a lot of dieters wary about eating too much of it. But there's a difference between body fat (which you want to lose) and dietary fat (the stuff you eat). As long as the bulk of the dietary fat you're consuming is natural fat, you shouldn't have any problems.[13]
- Fat from highly processed oils, as well as trans fats, might have other negative health consequences, so it's best to avoid those. But keep in mind that would be true whether you were on keto or not.
- Only eat as much fat as you need to feel full. If you're just mindlessly eating more fat than you need to satisfy hunger, you'll slow down or even stop weight loss. Your body isn't going to burn stored fat when it can burn the fat you have coming in.[14]
[Edit]What's the most important macro to track? - If you're only going to track one macro, make it carbs. Keto is a low-carb diet, so your carb macro is an absolute limit. Maybe you can consume fewer carbs and be fine, but if you consume more carbs than your limit, your body won't go into ketosis.[15]
- Your total carbs may vary depending on the specific plan you're following and the number of calories you consume in a day, but all keto diets restrict carbs to 50g or less per day. To put this into perspective, a single medium plain bagel has more carbs than that.
- Protein is second in importance to carbs. If you don't consume enough protein, your body will start burning muscle fiber for energy instead of the fat you want it to burn. On the other hand, if you eat too much protein, your body won't go into ketosis, so keep that in mind as well.
[Edit]Why is there so much conflicting advice on keto? - Advice on keto can be contradictory because there's no single standard keto diet. While all keto diets significantly reduce carbs and protein, they also all vary in terms of how you measure and track what you're eating. Some advocate certain foods while others tell you to avoid them.[16] All the contradictions can lead to confusion—that coupled with the heavily restrictive nature of the diet is what makes it so difficult to follow for very long.[17]
- If you're just getting started with keto, choose a plan that you think will work for you and that includes lots of foods you enjoy. If you're eating things you like, you're less likely to think about all the things that you're missing.
- Make sure you're eating a variety of foods on keto and not just focusing on high-fat foods. Meats, fish, vegetables, fruits, nuts, and seeds are all important to ensure you get enough of the nutrients your body needs.[18]
[Edit]Warnings - Talk to your doctor before you start the keto diet so they can monitor your health. Your doctor or a nutritionist can also suggest meal plans that take your current health condition into account.[19]
- The ketogenic diet is not meant to be followed long-term (more than a year). There might be health complications, including an increased risk of kidney stones, osteoporosis, and gout.[20]
[Edit]References |
| How to Clean Window Screens Posted: 19 May 2021 01:00 AM PDT Window screens are exposed to wind, rain, dust, dirt, and bugs. This can cause all kinds of junk to build up, which can quickly turn a clean screen into a dirty one. Knowing how to properly clean your window screens will keep them looking great. It will also prolong the life of your window screens. Thankfully, cleaning a window screen is an easy process that doesn't require a ton of fancy supplies or preparation. [Edit]Washing the Screen - Remove the screen from the window and take it outside. Before you can start washing the window screen, remove it from the window. Removing this screen will make it much easier to wash the screen. Make sure any screen you plan on washing has been removed from the window before you being cleaning it.[1]
- The exact method you use to remove the screen will depend on the type of window screen you have.
- Many window screens will have small tabs that are pulled out, releasing the screen from the window frame.
- Make sure you carefully remove the screen as many window screens can be ripped or torn easily.
- Rinse the screen with a hose to remove any surface dirt. Set your garden hose nozzle to the lowest pressure setting you have to avoid damaging the screen. Rinse off any surface junk by spraying the screen with your garden hose.[2] Make sure you spray the entire screen before scrubbing it down with the cleaning solution.[3]
- Start at the top of the screen and work your way down, covering the entire screen with water.
- Flip the screen over to make sure you've sprayed both sides.
- Throw on some rubber gloves and mix a cleaning solution. You have three great options when it comes to cleaning your window screens. Your first option is to mix of all-purpose dish soap with of water. If you want to deodorize the screens in addition to cleaning them, use distilled white vinegar instead of dish soap.[4] If your screens are super filthy, you can use ammonia instead of dish soap or vinegar.[5] Mix your solution in a bucket.
- Any of these cleaning solutions will work to clean your window screens. If they only need a light cleaning, dish soap will get the job done just fine.
- Ammonia can be toxic, so keep it off of your skin and make sure you mix your solution outside. Wear a dust mask if you're especially sensitive to the smell.[6]
- Deep-clean the screen with the cleaning solution and a brush. Dip a soft bristle brush in your cleaning solution. Gently scrub the screen with the brush to break up and remove any troublesome grime and dirt. Scrub the entire screen to make sure you've removed as much dirt as possible. Don't forget about scrubbing both sides![7]
- Try to use small, circular scrubbing motions.
- Scrub the screen gently. Being too forceful can tear the screen.
- Rinse the brush off while you are a cleaning to avoid reapplying dirt to the screen.
- You can use a toothbrush if you don't have a soft bristle brush on hand.[8]
- Rinse the screen down again to remove the cleaning solution. Once you've scrubbed off all of the junk on your screen, rinse your screen with the hose. This will remove the cleaning solution and any gunk that's still sticking to the screen. Make sure you've totally rinsed the screen off before letting it dry and reinstalling it.[9]
- Do not use a high pressure or high power setting on the hose.
- Make sure you have sprayed the entire screen down by rinsing both sides.
[Edit]Drying and Replacing the Screen - Leave the screen out in the sun for a few hours to air dry. Once you're happy with the way the screen looks, give it plenty of time to air dry. Just prop the screen up against a wall and wait a bit. It should dry out it 2-3 hours.[10]
- You can wipe the screen dry with a cloth if you're in a huge rush, but it can be hard to fully dry mesh screens by hand.
- Vacuum the screen once it's dry to pick up any loose dirt. Once your screen is completely dry, throw a soft bristle attachment on your vacuum hose. Turn the vacuum on and run the hose over both sides of the screen. This will pull up any small dirt and dust particles that are still sticking to your screen.[11]
- If you're happy with the way your screen looks once it has air dried, feel free to skip the vacuuming. It will make a big difference on those softer mesh screens, though!
- Reinstall the window screen. Once the screen is dry and you're happy with the way it looks, it's time to put it back in the window frame. Replacing the screen can be done by reversing the steps you took to remove it. Make sure the screen is securely in place to complete your window screen cleaning project.[12]
[Edit]Keeping the Screen Clean - Remove dust at least once a week. To keep your screens continue looking great, give them a light dusting once a week. This will cut down on the amount of heavy cleaning you'll need to do in the future. The easiest way to remove dust from window screens is to use a lint roller, but you can use a regular duster or vacuum if you prefer.[13]
- It's best to work top to bottom when you're dusting the screen.
- Spot-clean the screen as needed. You won't always need to remove the entire screen from the window to clean it. If you notice a specific spot or area that is dirty, you can mix up some soap and water and clean your screen with a washcloth, sponge, or brush.[14] Keep some of these tips in mind to spot clean the screen while it's still in the window:
- Mix some mild soap and warm water in a bucket.
- Dip a small sponge or washcloth into the bucket.
- Use the sponge or washcloth to gently wash the stained area.
- If you have to scrub the area, do so gently. Using too much force can easily tear the screen.
- Finish by drying the spot off with a towel.
- Clean your screens regularly. The more often you clean your window screens, the less often you'll need to remove them and do a full cleaning. Try to include window screens in your usual house cleaning routine to help keep them looking like new.[15]
[Edit]Things You'll Need [Edit]Washing the Screen - Hose
- Rubber gloves
- Water
- Bucket
- Ammonia, vinegar, or dish soap
- Soft bristle brush
[Edit]Drying and Replacing the Screen - Vacuum
- Soft bristle attachment
[Edit]Keeping the Screen Clean - Lint roller, duster, or vacuum
- Washcloth, sponge, or brush
- Cleaning solution
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
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