| How to Make Healthy Breakfast Meals Posted: 11 Jul 2021 05:00 PM PDT Balancing your nutritional needs in the morning will give you more energy, boost your brainpower, and stop you from getting hungry before lunch. However, a pancake breakfast with bacon or a bowl of sugary cereal isn't always the best way to go. Forget the pastries, fried foods, breakfast sweets, and swap those foods out for healthier alternatives. We've compiled ten science-based ways and quick ideas for making a healthy breakfast, so you can start the day off right. [Edit]Make eggs for a protein-rich option. - Try scrambling eggs, hard boiling them, or making an omelet. By eating protein in the morning, you'll feel full for a long time without adding excessive fat and calories.[1] Choosing eggs means that you'll help your body out with plenty of amino acids, selenium, vitamin D, and other crucial nutrients to support your overall health.[2]
- A serving of protein is 1 egg (or 2 egg whites).[3]
- Scramble your eggs, and keep them soft by continually stirring them. Add veggies like spinach and bell peppers to the mix for additional nutrients and fiber.[4]
- Poach your eggs to get a runny yolk that'll taste great on salads or toast.
- Fry your eggs to make a quick toast topping.
- Bake a frittata with veggies like spinach, onions, and peppers.[5]
[Edit]Scramble tofu for a nutritious vegan option. - Make your own tofu skillet for a filling breakfast choice. Whipping up a batch of tofu will give you a healthy serving of all nine amino acids that your body needs. You'll also get calcium, magnesium, and of course, protein to keep you fueled until lunch. [6] Choose extra firm tofu for your scramble, slice it into cubes, and then scramble it up once it's cooked.[7]
- Season 14-ounces tofu (400g) with ½ teaspoon turmeric (1.5g), ½ teaspoon cumin (1.5g), and 1 tablespoon (16g) soy sauce for extra flavor.[8]
- Add sauteed veggies like spinach, chives, or scallions to the mix if you'd like to boost the flavor.
[Edit]Add lean poultry like chicken, or turkey for a protein boost. - Get your daily iron and magnesium with lean protein. Put your chicken or turkey in a veggie skillet, a breakfast burrito, or a breakfast salad. Eating lean protein sources gives your body nutrients like B vitamins, vitamin E, and zinc, which support your immune and muscle systems.[9] Choose chicken or turkey instead of cured/processed meats like bacon, which cause water retention and can push blood pressure up.[10]
- Add lean ground turkey to your skilled of sauteed veggies or a breakfast burrito.
- Put sliced chicken breast on your breakfast sandwich.
- A serving of cooked lean meat is 3 oz (80g).[11]
[Edit]Make a breakfast burrito to combine multiple filling foods. - Put beans, eggs, and cheese into your burrito. Adding beans will give you fiber and minerals without adding to your saturated fat intake.[12] Meanwhile, eating cheese will add to your protein and calcium consumption. Choose corn or whole-wheat tortillas instead of processed flour tortillas to take advantage of complex carbohydrates' appetite-satisfying power.[13]
- Try any of these toppings for extra flavor: salsa, cilantro, red onion, red bell pepper, and chili flakes.[14]
- A serving of cooked beans is ¼ cup (15g).
[Edit]Fill leafy greens with protein for a paleo-inspired wrap. - Stick to un-processed foods in this low-carb option. Pick collard leaves or lettuce, and fill your greens with lean meat, eggs, and fresh avocado salsa. Add beans on the side or in the wrap, and throw avocado in for extra healthy fat.[15]
- If you're using collard leaves, steam the leaves for 3-4 minutes so that they're tender.
[Edit]Create a breakfast sandwich with veggies and lean protein. - Eat your veggies raw if you don't have time to cook them. Pop a piece of toast (or two, depending on the serving size) in the toaster, and add cucumbers, tomatoes, cheese, and a lean meat protein (like sliced chicken or turkey).[16] Opt for bread that is 100% whole grain instead of enriched-flour products (which are mostly white flour).[17]
- For a vegetarian option, add minced chives and parsley to a skillet of scrambled eggs, and top your sandwich with the eggs.[18]
- For a vegan option, blend tofu with nondairy milk, nutritional yeast, tapioca flour, turmeric, garlic and onion powders, salt, and pepper, and chives before cooking it like an omelet.[19]
[Edit]Mash avocado on wheat toast for a dose of healthy fat. - Pick avocado for a toast-topping option with lower sugar content. Skip the jam, jelly, or butter, which all contain empty calories.[20] Instead, get plenty of Omega-3 fatty acids (crucial for heart health), and reduce your caloric intake with this tasty, natural spread.[21]
- Throw on non-starchy veggies like radish or cucumber slices, arugula, sprouts, and pickled onions.
- Drizzle lemon juice or hot sauce for extra flavor.
- Add salt, pepper, and red chili pepper flakes for classic spice.
- Put a fried egg on top for added protein.
[Edit]Spread almond butter on whole wheat toast. - Pick this nut butter for a lower-fat spread. Compared to nut butters like peanut butter, almond butter contains less saturated fat.[22] Top your toast with almond butter and fruit, unsweetened coconut shavings, or chia seeds.[23]
- Avoid "no stir" nut butters which can contain excessive amounts of unhealthy oils.[24]
[Edit]Try hot cereal for a filling, high-fiber option. - Cook an old-school option like oatmeal, farro, buckwheat, or millet. Eat these grains to stay full, since they take longer to break down than simple carbs from foods like white bread. As a bonus, these grains are high in Omega-3 fatty acids, which are important for heart health.[25]
- Consume oatmeal regularly to lower your cholesterol through oatmeal's supply of beta-glucan, a special type of fiber that prevents cholesterol absorption.[26]
- For the healthiest oat option, choose steel-cut oats (which contain more fiber). However, rolled or instant oats are quicker to cook and still healthy, as long as they're unflavored.
- Add flavor to your hot cereal with healthy toppings like frozen fruit, a handful of nuts, dried fruit (like mulberries, goji berries, or dates), seeds (like pepitas, chia seeds), and toasted coconut.[27]
- Try this option for a bit of sweetness: Top your oatmeal with a pinch of cinnamon and 1 fresh apple. Add milk if you prefer a thinner texture.[28]
[Edit]Pick a cold cereal for a quick and easy breakfast. - Choose an option with low sugar and high fiber. Check the nutrition label values to make sure that the cereal you're buying has at least 3 grams of fiber per serving (and preferably at least 5 grams of fiber per serving). Avoid cereal marketed at children that may be high in added sugar, high-fructose corn syrup, and other sweeteners.[29]
- Verify that you're buying whole grain cereal by looking for the words "100% whole wheat" or "whole grain," and/or the certified Whole Grain Stamp, a yellow logo with a grain image.[30]
- Check the serving size of each cereal to avoid overeating.
- Try these healthy topping ideas: Pour in low-fat milk and choose either a handful of blueberries, a sliced banana, nuts (like sliced almonds), or cinnamon to your taste preferences.[31]
[Edit]Grab a nutritious breakfast bar if you're on the go. - Buy bars with 6-10g of protein, and at least 3g of fiber. While most breakfast bars are full of added sugar, sometimes you just don't have time for a proper meal! Carefully read the ingredient list to make sure they don't contain high fructose corn syrup or sugar alcohols like sorbitol, xylitol, isomalt, and mannitol, which aren't good for you when eaten regularly.[32] Only select bars that contain under 20g of sugar.[33]
- Pick bars with no more than 4g of saturated fat per bar.[34]
- Try this: Make your own breakfast bars so you can control the ingredients that go into your meal.
[Edit]Round out any breakfast with a piece of fruit. - Add this low-calorie food group to boost your vitamin intake. You'll get potassium, dietary fiber, vitamin C, and folate by eating 1.5-2 cups (337-450g) of fruit per day, so jumpstart your day with a 1/2 cup (112g) serving. Add fruit as a side to your meal or put it on top of your oatmeal or cereal.[35]
- Choose grapefruit or berries for a boost of antioxidants.[36]
- Eat a banana for a starchy fruit that'll keep you full for longer.[37]
- Try this: Fill a bowl with frozen fruit (up to 3.5 cups or about 770g), and top it with a handful of nuts/seeds and a dollop of low-fat yogurt.[38]
[Edit]Make a hash out of squash instead of potatoes. - Reduce the calories in a traditional breakfast hash with this option. Bake grated seasonal squash or zucchini in the oven at for about 7 minutes. Then, spread the squash in an oven-safe skillet, crack your desired amount of eggs over it, and put it back in the oven for 10-12 minutes.[39]
- To add flavor, add sauteed parsley, seeded jalapenos, and scallions to the squash before cooking.
[Edit]Sauté vegetables for a vitamin-rich, savory breakfast. - Add vegetables to your omelet or sauté them for a side dish. Eat vegetables to get potassium, vitamin A, vitamin C, and to reduce blood cholesterol levels and lower your risk of heart disease.[40] Create varieties of vegetable omelets with peppers, chopped white/green onions, mushrooms, spinach, kale, and more.[41]
- Try this quick veggie wrap: Heat up a whole-wheat tortilla, and fill it with vegetables and a serving of salsa. Top your creation with a serving of low-fat cheese.
[Edit]Toss together a green salad for a low-carb breakfast. - Stock up on leafy veggies like romaine, spinach, and arugula. Who says salad is only for lunch and dinner? Improve your morning vitamin intake by eating leafy greens, which contain vitamins A, C, E, and K. Choose dark leafy greens like kale or spinach to boost your iron consumption.[42]
- Cut up veggies like carrots and cucumbers to add crunch and texture.[43]
- Slice up a hard-boiled egg for added protein.
- Add fresh fruit like sliced apples and grapes to keep the salad tasting sweet and light.[44]
[Edit]Add low-fat dairy for protein and calcium. - Go for skim or low-fat milk and low-fat, plain yogurt. Reduce your saturated fat intake and cut down on sugar by moderating your intake of full-fat dairy products like whole milk or flavored yogurt. It's okay to occasionally consume full-fat milk products, but try to balance out your consumption.[45]
- For a dairy alternative, pick soy milk or almond milk, which both contain a fine amount of healthy, unsaturated fat. Choose soy milk for higher protein content (7g per ) versus almond milk (1g per ).[46]
- Eat non-fat, plain Greek yogurt for protein, calcium, and probiotics to keep your gut healthy.[47]
- Pick cottage cheese if you're struggling to find a filling breakfast. Cottage cheese contains casein, a protein that'll keep you full for longer than whey protein (found in yogurt).[48]
- Try this: Boost your morning protein intake by adding a handful of nuts to a serving of plain, non-fat Greek yogurt.
[Edit]Drink homemade smoothies instead of processed juice. - Make your own juice at home. Reduce your sugar consumption by blending or juicing fruits instead of drinking store-bought juices with added sweetener. No matter what type of juice you consume, limit your intake, since juice can contain a lot of sugar and less fiber than consuming fruits or veggies whole.[49]
- Try this blueberry cashew smoothie: Blend 2 pitted Medjool dates, coconut water, 1 cup (150g) cashews, 1 cup (190g) fresh or frozen blueberries, ⅓ cup (90g) plain Greek yogurt, 1 tbsp (15mL) fresh lime juice, and 1 large pinch of kosher salt with ice until you've reached your desired consistency.[50]
- Try this green smoothie: Blend 1 medium banana, 1/3 cup (40g) of mango slices, 1/3 cup (40g) of peach slices, 1/3 cup (40g) of frozen spinach, and of water until smooth.[51]
- Try to reduce the amount of syrup you use. Too much sugar can lead to diabetes, heart disease, and weight gain.[52]
- Eating a sugary breakfast spikes your insulin levels quickly, which leads to a sugar crash later in the day. Keep away from those empty calories by avoiding refined, sugary carbs.[53]
[Edit]Related wikiHows [Edit]References __LIST__ |
| How to Get Rid of Lint when Washing Clothes Posted: 11 Jul 2021 09:00 AM PDT So you're all dressed up and ready to head out. Suddenly, you notice something fuzzy on your outfit. It's lint! There's nothing more annoying than finding lint on your freshly washed clothes. Fortunately, there are things you can do to help prevent it from happening while you're actually doing your washing. To help you do it, we've put together a handy list you can use to fight back against lint. [Edit]Wash items with a lot of lint separately. - Separating your clothes can help keep lint from sticking to them. If you're machine-washing your clothes, separate lint-producing items like towels, chenille, sweatshirts, fleece, felt, and sweaters. Wash them separately from items that naturally collect lint more easily such as synthetic fibers, corduroy, and knits.[1]
- If you have brand new clothing items, wash them separately as well because they're more likely to have fibers that can break off and form lint.
[Edit]Flip your clothes inside out when you wash them. - It can protect your clothes from lint and reduce shedding. Take all of your shirts, socks, pants, sweatshirts, and anything else you're washing and flip them inside out. Add them to your washing machine inside-out so they won't lose as many of their fibers, which can form lint, and so any lint that forms in the wash is less likely to stick to them somewhere noticeable.[2]
[Edit]Check your pockets for tissue and paper. - They can shred when you wash them and get everywhere. Reach into the pockets of any pants, shirts, or sweatshirts you're washing. Pull out anything you find, especially stuff that can break down and form lint like napkins, tissues, and paper.[3]
- It's always a good idea to check your pockets before you wash your clothes. You don't want anything damaged or soaked!
[Edit]Use the recommended amount of detergent. - Check the packaging of the laundry detergent you're using. It'll say how much you need to use depending on how full your machine is. It'll also have measurements for how much to use depending on the hardness of your water. Add the recommended amount to properly wash your clothes and help prevent lint.[4]
- If you don't have enough detergent, it can cause lint particles to get deposited on your clothes. If you have too much, it can leave behind a grimy residue.
[Edit]Add of white vinegar to the load. - It can help fight against lint in your washing machine. Use distilled white vinegar so there isn't a super strong odor in your clothes. Add it during the final rinse cycle and it'll help prevent fuzzy lint from getting onto your clothes.[5]
[Edit]Hang your clothes to dry if you can. - Let your clothes dry naturally to help prevent lint. As clothes tumble in a dryer, the fibers can break loose and collect to form lint. One simple way to solve the problem is to hang your clothes up on a clothesline or a drying rack. It may take longer, but it can seriously cut down on lint.[6]
- You can hang your clothes to dry somewhere with good airflow and circulation to help them dry more quickly.
[Edit]Machine-dry your clothes with a fabric softener sheet. - It'll help remove the lint while your clothes dry. Transfer your clothes from your washing machine to your dryer as soon as they're done washing. Toss a fabric softener sheet into the dryer and turn it on. The sheet will help keep your clothes soft, add a nice scent, and help prevent lint from collecting on them.[7]
- You could also use an unscented fabric softener sheet if you don't want an extra scent.
[Edit]Toss a microfiber square in the dryer instead of a dryer sheet. - It'll collect the fuzz and keep it off your clothes. Microfiber squares naturally attract lint. Add one into the dryer along with your clothes and any lint that's in there will stick to the square instead of your clothes.[8]
- You can find microfiber squares at your local department or home goods store. You can also order them online.
[Edit]Clear the lint filter of your dryer after each use. - It'll keep it from building up and getting onto your clothes. Dryers have a filter that is designed to catch any lint in the machine. Slide it out, clean off any lint that's on it, and then slide it back into place and you're good to go![9]
- The lint filter is usually located either in the front or on top of the dryer.
[Edit]Clean your washing machine once every 2 months. - Run an empty cycle with detergent or vinegar to remove buildup. Lint can collect and be deposited on the inside of your washing machine and in the internal filters. Run a normal cycle using detergent with any clothes inside.[10] Another option is to use of distilled white vinegar instead of detergent when you run an empty cycle.[11]
[Edit]Hand-wash your clothes for the best protection. - It'll help prevent fibers from breaking off and forming lint. If you're able to do it, washing your clothes by hand is by far the best way to prevent lint from getting onto your clothes.[12] Fill a small tub or sink with water and add about of detergent. Submerge your clothes in the water and gently swish them through the soapy water. Then, drain the water and fill it with cool, clean water to rinse the clothes.[13]
- You may need to rinse the clothes more than once to fully remove the soap.
- Hand-washing can be much more time-consuming, but it'll help prevent lint!
- Wash brand new clothes separately at least twice so they shed any extra lint and the dyes won't bleed onto your other clothes.[14]
- It can also be helpful to keep a lint roller near your dryer so you can remove lint as soon as you take them out if it's necessary.
[Edit]Warnings - Always double-check the tag of your clothes for specific washing and drying instructions so you don't damage them.
[Edit]Related wikiHows [Edit]References __LIST__ |
| How to Become a Movie Writer Posted: 11 Jul 2021 01:00 AM PDT Have you ever wished you could be at a Hollywood premiere for something you've written? If you have a love of movies and creative writing, screenwriting could be a great career path for you. While it takes a lot of work and luck to be a professional screenwriter, there are a lot of things you can do to improve your chances. We know that you're probably wondering how to break into the industry, so keep reading to find the answers to your most common questions! [Edit]What qualifications and experience do I need to be a screenwriter? - It can vary a lot—there isn't one set path to becoming a screenwriter. Writing movies isn't a traditional job. Some people become screenwriters while they're young without any professional experience while others don't get their starts until later in life. No matter where you are in your life, you can still try to work on screenplays.[1]
- You'll at least need a portfolio of scripts to show off. If you want to be a screenwriter, you have to develop a love for writing and put the work in. Since agents and industry professionals will want to see multiple examples of your work, keep writing screenplays during your free time to add to your portfolio. Try working on a few different genres to show your range of talent.[2]
- A degree from a screenwriting program can be really helpful. Look for film schools that have screenwriting programs and apply. In college, you'll learn the basics of screenwriting and work with other students to make short films. You'll also be able to make connections with professors that may know people in the industry.[3]
- Some of the top film schools in the United States include University of Southern California, UCLA, American Film Institute, New York University, and Columbia.
[Edit]Do I need a degree to get into screenwriting? - No, you can learn a lot of what you need online. Even though you make a lot of connections in college, you can still get almost all the screenwriting information you need for free online. If you want to save money, you can skip a screenwriting degree and just learn at your own pace.[4]
- There are many screenwriting podcasts, such as Scriptnotes, The Writers Panel, and Draft Zero, that discuss the industry and give pointers to improve your writing.
[Edit]How do I get better at screenwriting? - Write as much as you can. The only way that you can get better is continuing to practice your craft. Whenever you have an idea for a script, try to flesh it out to build up your portfolio. As you continue writing, your work will have a lot more polish and look more professional.[5]
- Try to set aside some time every day where you can write.
- Many industry professionals look for multiple scripts in your portfolio. If you only have 1 script, start working on another one so you have more to show off.
- Get some screenwriting books to help you improve your craft. Many professional screenwriters have written tips and tricks about how to write stories and format scripts. Try to read as much as you can so you can continue improving and keep your scripts interesting. Some great books to read include:[6]
- Story by Robert McKee
- The Anatomy of Story by John Truby
- Save the Cat by Blake Snyder
- Read scripts for movies you love to see how they're written. You can find many scripts available for free online, so try searching online for the name of the movie followed by "screenplay pdf." Take note of how the dialogue and action are written, and how they format the story. Take inspiration from your favorites when you write your own scripts.[7]
[Edit]How do I get people to notice my scripts? - Post your script on The Black List. The Black List is an online service that helps unknown screenwriters get noticed. You can pay to host your script on their site and get reviewers to read it to see if it's a good story. Each year, The Black List publishes a list of the most popular scripts that usually get made into movies.[8]
- You can access The Black List here: https://blcklst.com/.
- You can make an account for free, but you must pay if you want to publicly list your scripts for industry professionals to read.
- Submit your script to screenwriting competitions. During screenwriting competitions, judges read through your scripts and grade them to find up-and-coming talent. Many writers get agents from competitions. There are many different screenwriting competitions, so research a few that accept the genre of script you're writing. Be sure to research the competition ahead of time to make sure it's a good fit.[9]
- The Austin Film Festival and Nicholl competitions are both notable choices you can try submitting to.
- Attending film festivals is another great way to network and meet people in the industry.
- Make some short films to showcase your writing. If you have some friends or filmmaking equipment, try making some of your ideas on your own. Write something that you can easily make on your own since a big sci-fi epic with lots of action scenes gets really expensive. Share your work online so people can watch it. If you make something impressive, you might be able to network with professionals in the industry.[10]
[Edit]What is a screenwriting agent and will I need one? - An agent makes deals with producers to sell your scripts. When you get a screenwriting agent, they'll look for studios and producers that you could work with. They also help draft contracts with the studios so you're getting the best deal for your writing. Since they have so many connections, your agent is an important person to help you really break into the industry.[11]
[Edit]How do I get an agent? - Write query letters to agencies to see if they want to represent you. Research a few different screenwriting and talent agencies to see what type of clients they represent and to see if you would fit in well with them. In your query letter, mention why you think the agent should represent you right away. Give a short summary of your script and your personal bio as well so they know more about you. Leave your contact information in case they want to reach out to you.[12]
- Some of the top agencies to write letters to include CAA, ICMP, UTA, and WME.[13]
- Network with other people in the film industry. Visit screenwriting conferences and film festivals so you can meet other people that are in your industry. Talk to other people that you meet and tell them about yourself. You can also try getting a job as an assistant to a studio or production company to help get your foot in the door.[14]
- Living in a major city like New York or Los Angeles also increases your chances of networking with industry professionals.
- Practice pitching yourself and your scripts. You'll want to mesh well with your agent, so work on talking about the things that make you unique. Get comfortable sharing stories about yourself so you don't feel nervous when you're actually talking to an agent or industry professional. Since you'll have to pitch your ideas as well, work on talking about your script in short and concise ways that make someone really interested in them.[15]
- For example, you could pitch a movie like, "My script is about a kid traveling back in time who gets stuck in the 50s with teenage versions of his parents, and the only way he can get back is if he makes them fall in love."
[Edit]How do screenwriters get paid? - You'll usually get paid in installments for each draft. Once you sign a contract for your script, you'll normally get a small portion of the money right when you start. As you deliver a draft of your script, you'll get another fraction of the payment. Your payments depend on what you agreed to in the contract and how many drafts you're expected to write.[16]
- Sometimes, you won't get a large portion of the money until after the movie finishes filming.
- You get royalty payments whenever your movie airs somewhere. Each time the movie plays on TV or in airplanes, you get a small percentage of payment called a residual.[17] The percentages vary depending on your original contract, they usually are around 1.2% of what the distributor makes from it.[18]
[Edit]How much does a screenwriter make? - The minimum amount per script is between $79,500–149,106 USD. While you may have heard of multimillion-dollar deals for screenwriters, you probably won't make that much when you're starting off. The amount of money you make depends on the type of screenplay and your contract. Once you sell a screenplay, you'll make a minimum wage set by a writing union.[19]
- You may make less money depending on your involvement in writing. For example, if you're only writing the story or treatment, you'll only make between $36,000–59,500 USD.
- Your agent will usually take around 10% of what you earn.
[Edit]Do I have to live in Los Angeles to be a screenwriter? - You don't have to, but you'll have more opportunities in the city. Since LA is one of the major film cities, you're more likely to make connections with other people in the industry. If you're just starting your first script, you can probably stay where you are, but you may need to make the move if you're considering screenwriting professionally.[20]
[Edit]How do I write a good screenplay? - Take time to outline your scenes so you nail down your story. Your outline is the roadmap for your entire script and lists every scene you're going to write. Write down all of the things you want to include in your screenplay on index cards and organize them in the order you want the scenes in the script. Play around with a few different scene orders to help you find new and interesting ways to tell your story.[21]
- It's okay if you don't know every single scene you want to write. Some of your ideas will come naturally while you're writing.
- There isn't an industry standard way to format your outline. Just organize it however works best for you.
- Follow a story structure to hit the dramatic beats of your script. The 3-act structure is one of the most common you'll see in a screenplay. When you plan your scenes, organize them so they all logically flow into one another to tell your story. Keep raising the tension until you hit the climax, which should be the most dramatic part of your script. Finish the script with a resolution to wrap up all of the events.[22]
- You can experiment with other story structures too. For example, you could show multiple timelines to show characters at different points in their lives.
- Use realistic and engaging dialogue to move your script along. Dialogue makes up most of a screenplay and helps move your story along. Whenever your characters speak, have them say something that propels them to the next beat of your story. Think about what needs to happen in the scene and how your characters would naturally react to what's happening.[23]
- Listen to how actual people talk so you can make your dialogue more believable.
- If you have trouble coming up with dialogue, write the very basic phrases you want to convey. You can always come back to it later. For example, you could just write in, "We have to get away from these zombies!" as placeholder dialogue.
- It can be really tough to break into the industry, but don't let that discourage you from writing! Just keep working on your scripts during your free time so you can keep improving.
- Keep your eyes out for inspiration for your next script. You never know what might give you your next great idea.
[Edit]Related wikiHows [Edit]References __QAM__
[Edit]Quick Summary |
No comments:
Post a Comment