| How to Make an Energy Drink Posted: 18 Mar 2017 05:00 PM PDT Energy drinks of every color and flavor can be found in shopping aisles across the globe, but all of them contain roughly the same ingredients -- water, flavoring, and electrolytes. Luckily, making your own energy drink at home is remarkably easy, and you likely have all of the ingredients already. EditIngredients Base Ingredients - 2 cups water
- 1 cup unsweetened fruit juice -- (apple, orange, lemon, lime, grapefruit, grape)
- 1/8 teaspoon salt
- 2 tablespoons natural sweetener (honey, cane sugar, agave nectar, etc.)
Additional Ingredients - Fresh fruit and berries
- Chia Seeds
- Caffeine tablet (200mg)
- Coconut Water
- Kale/spinach
- 2 teaspoons apple cider vinegar (helps regulate blood sugar)[1]
Protein Drink Ingredients - 1 whole banana, quartered
- 1 tablespoon wheat germ
- 1 cup of no-fat plain yogurt
- 1 tablespoon of whey or artificial protein
EditMaking Simple Energy Drinks - Understand the benefits of different energy drinks. At their core, all energy drinks rehydrate your body and provide it with essential minerals, vitamins, and electrolytes to function at it's best. Some energy drinks are meant to wake you up, some replenish your body after exercise, and others help you get the most out of a workout. Knowing the parts of an energy drink will help you make the right one for you.
- Electrolytes: Natural chemicals that help your muscles communicate and work correctly, they are found in salts and fresh fruit like bananas and strawberries.[2]
- Sugars: Humans need sugar to function, as sugars are the basic unit of energy that our muscles and cells need to survive. They are found almost everywhere, from honey and sugar to fruits and vegetables. Because they are simple, our bodies can use them for energy soon after being ingested.
- Protein: Most of the human body's functions are done by proteins, from using our muscles to fighting infections. After a hard workout we need to replenish proteins to heal muscles and promote growth. In most energy drink, protein is found in yogurt, milk, or special protein powders.
- Mix together the water, fruit juice, salt, and sweater in a blender. Place all of your liquids in the blender and use a spoon to taste. If it is too diluted then add more juice; if it tastes too tart or sweet then add more water.
- Substitute coconut water for fresh water to add potassium and simple sugars to your drink naturally.[3]
- Omit adding sugar if you are using sweetened juice or lots of fresh fruit.
- You can also use less water and instead add ice for a cooler drink.
- Add fruit and berries for vitamins and sugar. Fruits are a natural source of energy, vitamins, and minerals, and your body can process them rapidly for quick energy. While by no means exhaustive, the following fruits can help give your drink specific properties:
- Watermelons, blueberries, and cherries have antioxidants that can relieve muscle soreness.[4]
- Bananas, kiwis, and peaches are high in potassium, an essential electrolyte.[5]
- Citrus fruits provide lots of vitamin C needed for cardiovascular and immune health, and will help wake you up.[6]
- Fruits and vegetables like kale, spinach, and apples (with the peel) are high in fiber and vitamin A.
- Add in any supplements, like protein powder or caffeine. After you've created the base of your energy drink you can add supplements to get the most out of your drink. To make a thicker, more filling drink you can add yogurt and ice, for example.
- Protein powder and wheat germ are great for helping build muscle after a tough work-out.
- Chia seeds contain anti-oxidants, calcium, and omega-3's that may help boost energy levels and brain health.[7]
- Powdered caffeine, and Taurine though dangerous at high levels, are a legal way to give your drink an energy boost similar to Red Bull or Rockstar Energy Drinks. Be sure to check the recommended amount before adding.
- Blend everything together. If you are making a simple drink of water, juice, salt, and sugar, you can always mix by hand. However, if you add fresh fruit, yogurt, ice, or leafy greens like kale, you will need a blender to mix everything.
- Making your own drink helps have control over what you are putting in your body. Some store-bought drinks contain unhealthy additives.
- Always be cautious with over-the-counter supplements like caffeine. Be sure to read the warning labels thoroughly before drinking.
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| How to Deal With Uncomfortable Contact Lenses Posted: 18 Mar 2017 09:00 AM PDT Contact lenses have come a long way since their invention, but wearing them can still be uncomfortable from time to time. Some of the most common causes of discomfort are dirt/debris, torn lenses, old lenses, dry eyes, and poorly-fitting lenses. In some cases, there may be an underlying medical complication causing your pain and discomfort, so it's always best to talk to your eye doctor if you're unsure of what the problem is. Through basic troubleshooting you should be able to determine what the problem is and take steps to correct it. EditRecognizing and Diagnosing the Problem - Identify the symptoms. If you're experiencing contact lens discomfort, you may feel any number of sensations in your eye. Other symptoms may not be felt, but rather seen in a mirror or by others around you. Some of the most common symptoms pf contact discomfort include:[1]
- Stinging, burning, or itching in the eye
- Gradual reduction in comfort the longer the lens is in
- The sensation of something foreign in your eye
- Excessive tear production
- Unusual fluid secretions
- Reduced vision or blurry vision
- Rainbows/halos/orbs around objects in your field of vision
- Sensitivity to light
- Dryness
- Redness
- Look for signs of allergies. Allergies are a common cause of eye irritation, especially for contact lens wearers. Airborne allergens can easily latch on to your lenses, and if you don't remove, clean, and replace your lenses as often as you should, exposure to those allergens could cause eye irritation.[2]
- If you know you experience seasonal allergies, pet allergies, or other common environmental allergies, try taking allergy medication on a daily basis.
- You can buy over-the-counter eye drops that contain antihistamines. These can help reduce swelling, inflammation, and irritation in your eyes.
- Always follow the directions on your contact lens packaging or from your eye doctor on how often you should remove or replace your lenses.
- Check when you put contacts in. Wearing contact lenses for longer than the recommended time span can cause deposits to form on the surface of the contacts, which can cause mild to severe irritation.[3] Always check the recommended wear times on your contact lenses to avoid this simple problem.
- Everyone has a different level of comfort regarding how long is too long to continuously wear contacts.
- Every brand that manufactures contact lenses has their own guidelines for how long to wear contacts before removing or replacing them. These guidelines are approved by the FDA and should appear on the packaging.[4]
- Consider how old the lenses are. Wearing lenses that are past the recommended replacement date can lead to the same protein and mineral buildups that result from not taking out your lenses. Reusing old lenses can also increase the risk of lens tears, which can irritate or injure your eyes.
- Always follow the recommended replacement schedule indicated on your contact lens packaging.
- As a general rule, two-week silicone hydrogel lenses should be replaced every two weeks, one-month silicone hydrogel lenses should be replaced every four weeks, and daily disposable lenses should be replaced every day.[5]
- Assess how long you've been using contacts. If you're new to wearing contact lenses, your eyes will need time to adjust to having them in. Trying to wear contacts all day with no previous experience can cause irritation, pain, and discomfort.[6]
- Limit yourself to four hours or less of wear time during the first two days.
- You can increase your wear time to eight hours on days three and four.
- On days five and six, limit your wear time to six hours.
- On the seventh and eighth days, increase your wear time to 10 hours.
- Only wear contacts for 12 consecutive hours after approximately nine to 10 days of wearing lenses.
- Make sure the lenses are not inside out. This is often an issue with people new to wearing contact lenses — they may be unable to identify when their contact lens is inside out and put them in the wrong way, causing discomfort. A simple way to check is to place your contact on the tip of a (clean) finger and observe its shape. Hold the contact up to your eye to get a close look — does it look like half of a ball or more like a soup bowl, with edges that flare out? If the contact looks like a sphere sliced in half, then it is correct and you can put it in your eye. If the sides are flared, then it is inside out.[7]
- Learn the signs of a serious problem. Most eye irritation/discomfort is caused by environmental factors, like allergens and debris, or by improper use of contact lenses; however, sometimes eye discomfort is caused by a more serious problem. See your doctor immediately if you experience any of the following symptoms:[8]
- Severe eye pain
- Swelling
- Persistent redness or irritation
- Signs of infection
- Flashes of light
- Persistent blurred vision
- Sudden loss of vision
- Goopy discharge
EditRemoving Debris From Your Eyes - Wash your hands thoroughly. You should always wash your hands thoroughly before handling your contact lenses or touching your eyes. This is to prevent dirt and germs from entering your eye, which may cause irritation or infection.[9]
- Use clean, running water to wet your hands.
- Apply soap and lather between your hands. Make sure you cover the fronts and backs of your hands, between the fingers, and underneath your fingernails.
- Scrub your hands together for at least 20 seconds to ensure you've covered every part of your hands and allowed enough time for the soap to clean your skin.
- Rinse away all the soap under clean, running water.[10]
- Use a clean, lint-free towel to dry your hands.
- Make sure your fingernails are trimmed short and kept smooth so you do not accidentally scratch your eye.
- Rinse your contacts. Gently pinch each lens individually and remove it very carefully from your eye. Once the lenses are out, you'll need to rinse them with contact solution to remove any debris that might be causing your eye's irritation.
- Squirt a small pool of contact solution in the palm of your hand, then squeeze a few drops into the open "bowl" of your lens.
- Use your other index finger to gently rub the lens around in the contact solution you've put in your palm. Do not let your fingernail poke the lens.
- Shake off the excess solution and repeat for the other contact.[11]
- While the lenses are out of your eyes, take a moment to examine them for any tears. A torn lens can cause a lot of pain and discomfort, and could damage your eyes.
- Re-insert your clean lenses. After rinsing your lenses (and while your hands are still clean), you're ready to re-insert your contact lenses into your eyes. You'll need to take great care to avoid damaging the lens or your eye, particularly with your fingernails.
- Make sure your hands are dry, or the lens will stick to your finger.
- Place the lens on the tip of your index finger.
- Use your other hand to lift and hold your eyelid and upper lashes. Be sure to keep the lashes completely out of your eyes.
- Slowly touch the lens to the surface of your eye. Don't force it or you'll end up poking yourself in the eye.
- Don't blink until the lens floats into place.[12]
- Clean out your storage case. The case you keep your contacts in should be rinsed on a daily basis and washed with soap at least once a week. You should buy a new replacement case every three months to ensure your contacts stay clean.
- Use contact solution to rinse out your case every time you put your contacts in. Change the solution in your case every day to prevent contamination.
- Use liquid soap (either dish soap or antibacterial hand soap) and warm water to thoroughly wash your case at least once every week.
- Be sure to add fresh lens cleaner when you're finished washing the case, and make sure your lenses are completely submerged whenever they're in the case.
- Replace your storage case every three months or as needed.
EditTreating Dry Eyes - Use rewetting drops. The most common recommendation for dry eyes is to use rewetting drops or artificial tears. These eye drops can help lubricate dry eyes by replicating the composition and effect of real tears.[13] If you use artificial tears, look for a brand that is preservative-free. The preservatives in regular over-the-counter drops or artificial tears can cause buildup on your contact lens and even cause you to develop an allergy.
- Wash your hands before inserting eye drops or touching your eyes in any way.
- Gently shake the eye drop container and remove the cap. Avoid touching the applicator tip so you do not contaminate it.
- Tilt your head back and hold the bottle upside down against your forehead, directly above your eye.
- Use your other hand to gently pull down your lower eyelid and eyelashes, and try to simultaneously raise your upper eyelid without touching it.
- Lightly squeeze the bottle until the desired number of drops fall onto your eye.
- Close your eye without squeezing it shut and gently dab at the outside of your eye with a clean tissue.
- Gently press on the inner part of your eye while your eyes are closed, and hold it for 30 seconds to prolong contact with the eye drops.[14]
- Carry eye drops with you wherever you go if you are prone to dry or irritated eyes.
- Take anti-inflammatory agents. Depending on the severity of your dry eyes, your doctor may recommend an anti-inflammatory agent. This may be in the form of eye drops (like Restasis) or steroids.[15]
- Anti-inflammatory prescriptions will help treat dry eyes caused by chemicals/medications, heat, or certain autoimmune disorders.
- Prevent the causes of dry eyes. Some causes of dry eyes, like medications or certain medical conditions, are unavoidable. But other environmental causes can be avoided or diminished with proper planning and care.
- Wear eye protection if it is windy outside, and try to limit exposure to the wind.
- Avoid smoke.
- Try to avoid dry air. Use a humidifier at home if your heating system is drying out the air.[16]
- Carry eye drops with you wherever you go if you are prone to dry eyes.
EditTrying Different Contact Lenses and Alternatives - Ask your doctor about the fit. If your lens is fitting you properly, it should rest on a thin film of fluid, which is refreshed each time you blink. A poor-fitting contact will interrupt this process, causing discomfort and potentially leading to a damaged cornea.[17]
- If your optometrist does not check the fit of your contact lenses, ask her to do so.
- Your eye doctor should check the fit of both lenses each time you visit.
- A poorly-fitting lens can be easily fixed by adjusting your recommended lens curvature and/or diameter.
- Try daily disposable contacts. While soft contact lenses are generally considered disposable, some people find that opening a new pair of lenses each day can significantly reduce discomfort. This is particularly helpful for people who suffer from allergies and are exposed to pollen, dander, and other airborne allergens on a daily basis.[18]
- Some newer daily contact lenses are produced with a "water gradient" that improves comfort even more than traditional daily contact lenses.[19]
- Be aware of the cost. If you dispose of contact lenses after each day's use, you'll need to buy 720 lenses each year (and possibly more if any of your lenses get lost or damaged).[20]
- Daily disposal of your contacts can quickly add up, though the exact price will depend on where you purchase your contacts and what kind of coverage you have. Most manufacturers are aware of this and will offer rebates to help offset the cost. You may also save money because you won't need contact lens solution or a case.
- Use silicone hydrogel contacts. Soft lenses made with silicone hydrogel are more "breathable" than regular soft contact lenses. That's because the material allows oxygen to flow through the lens, which can help prevent dry eyes. Silicone hydrogel contacts also absorb moisture faster and more effectively than regular contact lenses, further reducing the risk of dry eyes.[21]
- Silicone hydrogel lenses improve eye comfort, especially while wearing lenses over prolonged periods of time.
- Some users report allergy-like reactions that include redness, itchiness, and discomfort while wearing silicone hydrogel contacts; however, there is currently no formal evidence of allergic reactions found by researchers.
- If you believe you have a silicone allergy, talk to your doctor before you try wearing silicone hydrogel contact lenses.
- Try contacts FDA-indicated for dry eyes. If you experience severe dry eyes, you may find comfort in a contact lens that was specifically designed for your concern. Some soft, disposable contact lenses are acknowledged by the Food and Drug Administration as being able to improve discomfort caused by dryness.[22]
- If you suffer from severe dry eyes, talk to your optometrist about which lenses might be best for your condition.
- Wear glasses. If contacts are causing you discomfort or irritation, your eyes may be more sensitive than other people's eyes. This is okay, and you should consider reducing your use of contacts or avoiding wearing contacts altogether if you believe this may be the case.
- Take out your glasses and wear glasses instead any time your eyes are uncomfortable or irritated.
- Wash your hands before you touch the contacts.
- Add new contact solution every time you take your contacts out.
- If only one eye is bothering you, carefully remove the lens and then inspect the contact for signs of a tear.
- Check your eyelashes. You may have an eyelash that is shorter and points down towards your eye instead of curling up, resulting in it poking your lens and moving it around each time you blink. If the pain is severe, you may have to wait a week or so for the eyelash to grow out until you can wear your lenses.
- If your eyes burn after putting in your contacts, you may be suffering from an allergic reaction. While allergies to the lenses themselves are extremely unusual, you may be sensitive to the type of solution you use. Talk to your optometrist about alternate contact lens solutions.
- Some people have sensitive eyes and cannot wear contact lenses comfortably. Try wearing glasses instead if you find your eyes uncomfortable for much of the time the contacts are in.
- Certain (generally older) soaking solutions are not compatible with silicone hydrogel contact lenses and cause discomfort when worn.[23] Try changing your soaking solution and see if that provides relief.
- If your eye hurts after you take the contact out, your eye may be scratched. See your eye doctor as soon as possible.
- If you get soap in your eye or your eye is scratched, see a doctor before you put contacts in again.
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| How to Prepare for a Session With a Therapist Posted: 18 Mar 2017 01:00 AM PDT Everyone needs help dealing with life's problems sometimes. Therapists are trained to help clients with a range of issues and to act as guides on the path to emotional well-being. Still, starting to see a therapist can feel intimidating. What should you expect from the process? Will you have to explore parts of yourself that have spent long stretches of time in hiding? What do you say to a therapist, anyway? There are many things you can do to manage these concerns and be prepared to make the most of your session. Therapy is a highly enriching process that requires significant effort from both the therapist and the client. EditTaking Care of Session Logistics - Understand the financial arrangement. Knowing what sort of coverage your insurance plan offers for psychotherapy or how you plan to pay for therapy is very important.[1] Check your description of plan benefits for information on behavioral health services or coverage for mental health. When in doubt, ask the human resources representative of your insurance company directly.[2] And, ask the therapist if they accept your insurance before making your first appointment. Otherwise you may have to pay out of pocket when you could be seeing a therapist in your insurer's network.
- When you meet, remember to take care of payment, scheduling, and insurance questions at the start of the session. This way you will be able to end the session sharing, without the disturbance of logistical issues like calendar checking and payment.[3]
- Know that if you see a therapist in a private practice, they may provide you with a receipt that you will submit to your insurance company for reimbursement. You might be responsible for the entire cost of the visit up front, and then be reimbursed through your insurance company.
- Check the therapist's qualifications. Therapists come from many different backgrounds, and have different forms of education, specialization, certification, and licensing. "Psychotherapist" is a general term, rather than a specific job title or indication of education, training or licensure. [4] The following are red flags, indicating that the therapist may not be properly qualified:
- No information provided about your rights as a client, confidentiality, office policies, and fees (all of which would allow you to fairly consent to your therapy)
- No license issued by the state or jurisdiction in which they practice.
- A degree from a non-accredited institution.
- Unresolved complaints filed with their licensing board.
- Prepare any relevant documents. [5] The more information your therapist has about you, the better they will be able to do their job. Helpful documents might include reports from previous psychological tests or recent hospital discharge summaries. If you are a student, you may also want to bring recent grades or other recent markers of progress.
- This will be helpful during your intake interview, when the therapist may ask you to fill out forms about your current and past physical and emotional health. [6] By streamlining this part of your visit, you and your therapist will have more opportunity to get to know each other on a person-to-person level.
- Gather a list of medications you are taking or have taken recently.[7] If you are already taking any medications for mental or physical health, or if you have recently stopped a medication, you will want to come prepared with the following information:
- Name of the drug(s)
- Your dosage
- Side effects you are experiencing
- Contact information of the providing doctor(s)
- Write reminder notes.[8] When meeting for the first time, you may have lots of different questions and concerns. In order to address everything you want to know, write some notes reminding you to gather all the information you need. Bringing these to your first session will help you feel less confused and more at ease.
- Notes might include the following questions for your therapist:
- What therapeutic approach do you use?
- How will we define our goals?
- Will you expect me to complete assignments to do between sessions?
- How frequently will we meet?
- Will our work together be short-term or long-term?
- Are you willing to collaborate with my other health care providers to treat me more effectively?
- Keep track of your appointment schedule.[9] Because therapy is meant to provide you with a safe space to work on yourself, time must be managed wisely. Once you are in the session it's the therapist's job to keep track of time, allowing you to focus on answering questions and adjusting to the feel of therapy. But, it's up to you to get yourself to that point. Be aware that some private therapists charge for missed appointments, and these fees are not covered by insurance.
EditPreparing to Open Up - Journal about your recent feelings and experiences.[10] Before arriving, spend time really thinking about the things you want to talk about and your reasons for wanting to begin therapy in the first place. Write down specific things you want someone helping you to know about you, like what makes you feel upset or threatened. Your therapist will be prepared to ask you questions to stimulate discussion, but it's more useful for both of you to spend time thinking beforehand. If you're stuck and don't know what to do, ask yourself the following questions before the session:
- Why am I here?
- Am I angry, unhappy, distressed, afraid....?
- How do other people in my life impact the situation I'm in now?
- How do I normally feel on a typical day of my life? Sad, frustrated, afraid, trapped....?
- What changes do I want see in my future?
- Rehearse expressing your uncensored thoughts and feelings. As a client, the best way to ensure effective therapy is to break your own rules about what is appropriate to say and what should be kept secret [11] In privacy, speak out loud to yourself the strange thoughts that you would not normally allow yourself to voice. The freedom to explore your impulses, your thoughts and feelings as they arise, is one of the key sources of change in psychotherapy. Just getting used to voicing these thoughts will make it much easier to access this part of yourself in a session.
- Your uncensored thoughts can also include questions. You may be interested in the therapist's professional opinion about your situation or about how your therapy will operate. Your therapist will be responsible for providing this information, to the extent possible.
- Tap into your inner curiosity. You can practice the expressing your deepest thoughts, feelings, and concerns by asking "why" questions. As you move through daily life leading up to your session, try asking yourself why you are feeling a certain way or thinking certain thoughts.
- For example, if a friend or co-worker asks a favor of you that you feel resistant toward, ask yourself why you are resisting helping them. Even if the answer is a straightforward "I don't have time", go further, asking yourself why you feel you can't or shouldn't make time. The goal is not to come to a conclusion about the situation, but to practice pausing and trying to understand yourself more deeply.
- Remind yourself that this therapist is not the only therapist. A good personal match between client and therapist is crucial to the success of the therapy. [12] If you put too much stock into your first meeting without this consideration, you may feel compelled to carry on with a therapist who is not completely well-suited to help you.
- Did you leave the first session feeling misunderstood? Does your therapist's personality make you a little uncomfortable? Maybe your therapist reminds you of someone you have negative feelings toward? If the answer is "yes" to any of these questions, you may want to consider finding a new therapist.[13]
- Know that it is normal to feel nervous during your first session; you will become more comfortable with the process.
- Remember that there will be another session the next day or week. Don't panic if you feel you haven't expressed everything. Like all real change, the process takes time.
- Trust that everything you tell your therapist is confidential. Unless they believe you are endangering yourself or someone else, they are professionally required to hold everything that goes on in a session in complete confidence.
- While preparation is very important, there is no need to plan exactly what you will say. Having clear goals and some practice accessing your deeper feelings will help sessions unfold organically.
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