Posted: 09 May 2017 05:00 PM PDT

Whether you're spending one-on-one time with somebody or you're with a group, seeing someone detach from a social situation to be on their phone can be frustrating. Dealing with someone who is always on their phone can be difficult, and figuring out how to address their behavior is tricky. Consider talking to your friend or gently pointing out their phone usage. You may wish to be direct or more indirect in your communication. Whatever you choose, remember that you will likely need to address the behavior if you want to continue a relationship with this person.

EditSteps

EditTrying Less Direct Measures

Use humor. If your friend's phone use is bothering you and you want to say something, use some humor. Think about what your friend may think is funny and not offensive, as you don't want to hurt their feelings. Bringing some humor can help you gently let your companion know that you'd rather have their attention.^[1]
- Send a text message saying "Hey, I'm right here!" or "Want to hang out?"
Turn your phone off. Noticeably take out your phone and turn it off so that your friend can see. If at all possible, do this upon first meeting. This sends the message that you're not going to be tied to your phone during your time together.^[2]
- You can also say something while you do this, such as, "Let me turn off my phone real quick, otherwise it will distract me."
Apologize for your own interruptions. If your phone goes off or makes a sound, apologize. Don't look at your phone or respond to the alert. Say, "I'm sorry that disrupted us, I know that's rude." This communicates to the other person that you see phone interruptions as disruptive. Hopefully, they will get the hint that you prefer no phone distractions when together.^[3]
- You can also say, "It looks like I forgot to turn off my phone, I'm sorry. I'll do that now so it doesn't disturb us again."

EditVoicing Your Frustration

Be direct. Maybe your friend has a reason why they are checking their phone so often. Put your mind to rest by asking them what's up. This way, you can let them know that their behavior bothers you while also asking if there's something they are concerned about.^[4]
- Say, "Is there something going on? I'm noticing you're on your phone a lot. If you need to be somewhere else, you should probably go there. Otherwise, I'd like to spend time with you."
- You can also say, "I'm concerned, is something wrong? You're spending a lot of time on your phone and I'm wondering if there's some kind of emergency. If you need to attend to something urgently, then please do. If not, please put your phone down and join me."
Say how you feel. If your friend's actions are upsetting you, let them know how you feel. Say, "I planned my time to be here and seeing you is important to me. I feel like I'd have more of your attention if I had called or texted. Can we spend the rest of our time together without phones, or should we reschedule?" If they respond, accept their apologies but not their excuses.^[5]
- If they say, "I'm waiting on a call from somebody" say, "I wish I would have known and I would have rescheduled our time."
- Constantly looking at their phone may signal that they are bored or uncomfortable. You might say, "You seem kind of bored. Should we do something else?"
Ask them to keep the volume down. If you're working together or studying together, your friend may distract you with their phone usage. If you're not actively hanging out, ask them to keep it down. Whether they're playing a game, listening to music, or blabbing loudly, ask your friend to lower the volume. Let them know you like their company, but not the noise.^[6]
- Say, "Do you have headphones? That's really loud."
- You can also say, "I like that we study together, but I find the noises from your game distracting. Can you turn off the sound?"
- If your friend is talking loudly, say, "Can you keep it down or go outside, please?"
Offer to leave. If your friend seems wrapped up in a phone conversation and is not paying attention to you, say that you'll leave so they can wrap up their talk. Get up and leave before they can respond. If you come back and they are still going talking, say that you can reschedule for a different time, then leave.^[7]
- Say, "I can tell this phone call is important, so I'll step out so you can finish up." If you come back and they're still on the phone, say, "Obviously you're in the middle of something, so let's reschedule for another time."

EditPlanning Ahead for Social Situations

Ask everyone to turn off their phones. If you're hosting a get-together, make an announcement that you'd like everyone to turn off their phones while at your house. Some people collect phones into a basket while others pile their phones on the table and whoever checks their phone first has to clean up. If you're hosting several people, it's within your rights to have house rules.^[8]
- There may be times where exceptions are okay. For example, if someone is on-call or has children at home, you may need some flexibility.
Invite other friends. If you constantly feel disregarded by a friend when you hang out, start bringing more friends together when you spend time with the person always on their phone. You may like spending time with the person, yet hate feeling left alone or ignored when they take calls or texts. If you're hesitant to say anything, just bring one or two other people along with you. This keeps your resentment and boredom down while taking the pressure off of your friend to be fully present.^[9]
- When you spend time with this person, say, "I'm going to bring another friend along, too."
Call the relationship off. If you're offended by your friend's phone habits and they can't (or won't) kick them, you may want to reevaluate your friendship. If you continuously feel like you're playing second-string to their calls and texts, you may want to consider the strength of your relationship. If the person cannot seem to separate phone communications and in-person relationships, you may feel frustrated for as long as the relationship continues. If you've had enough, end it.^[10]

EditSources and Citations

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How to Do Pistol Squats

Posted: 09 May 2017 09:00 AM PDT

A pistol squat, also known as a one-legged or single leg squat, is an advanced bodyweight exercise where you squat using only one leg. This move requires few steps but can be difficult to achieve at first. If you are struggling with balance or muscle strength, try progressing slowly to the full range of motion by practicing with a box or a bar. If you have mastered the basic pistol squat, you can move on to a more difficult version.

EditSteps

EditDoing a Basic Pistol Squat

Lift one foot off the floor. Stand with your back straight. Stretch your arms straight out in front of you for balance, and lift one foot off the ground. Your leg should be about 45 degrees away from your body. This is the starting position.^[1]
- Always keep the toes of the standing leg straight. Do not turn your toes to the right or left of your body.
Lower yourself into a squat. With your standing leg, slowly lower yourself into a squat. Go as far as your body will let you. As you do this, straighten your lifted leg in front of you. When you reach the bottom of the squat, the lifted leg should be straight in front of you off the ground. Hold this for a second.
- Make sure that the knee of your supporting leg does not extend past the toes of your supporting leg.
Raise yourself back to starting position. Lift yourself back up by standing on the working leg. Go slowly so that you can maintain your balance. As you lift yourself, return the raised leg to a 45 degree angle relative to the rest of your body.
- Your heel should never leave the ground as you raise yourself. You should be extending through your leg and pressing through the heel.^[2] If your heel does keep lifting off the ground, try placing a weight plate underneath it. This will help you press down through your heels instead of through your toes.
Repeat. Do two or three sets of five to ten reps of pistol squats. Rest for a minute or two between sets. Do not do too many pistol squats or you may cause injury to your knees.^[3]
- You may want to start small with this exercise. You do not want to cause injury by overexerting yourself too soon. Start with two sets of five and work your way up to three sets of ten.

EditDecreasing the Difficulty

Practice normal squats first. If you have difficulty with two legged squats, you may not be ready to do a full pistol squat. Make sure that you can do at least twenty two-legged squats without a problem before progressing to this move.^[4]
- To do a normal squat, stand with your feet shoulder-width apart, and lower your body as though you are about to sit in a chair.
Squat onto a chair. Instead of lowering yourself towards the ground, place a chair beneath your body. When you lower yourself, squat down onto the seat and raise yourself again. This will help you build leg strength without hurting yourself.^[5]
- You can also use a stool or box if you need to squat higher or lower. Gradually lower the height of the seat until you are comfortable and stable going into a full squat.
Hold onto a stable object. If you're having trouble keeping balance while doing a pistol squat, you can hold onto a pole, doorframe, barre, or other fixed object to keep you stable through the exercise. Face the pole or frame. As you lower yourself, hold onto it for balance. Your standing leg should still be doing most of the work.^[6]
Use a counterweight. Use a dumbbell or kettlebell that weighs between ten or fifteen pounds. Hold it in front of you with your arms straight as you lower yourself. Once you are comfortable with the movement, progress gradually to smaller and smaller weights until you do not need a counterweight at all.^[7]
Strengthen your vastus medialis muscles. If you find yourself consistently falling from one side to another, you may need to work out your upper leg muscles around the knee. Some exercises you can do include:
- Step-ups: face a bench while holding a dumbbell in either hand. Step up onto the bench, then step back down.
- Split squats: stagger your stance with one foot forward and one foot back. Raise the back leg, and lower yourself into a squat. Raise yourself up again.^[8]
- Leg extensions: at the gym, find a leg extension machine. Place your feet beneath the pads, and grasp the handle bars. Raise your legs but keep the rest of your body still.^[9]
- Barefoot pistol squats: practice the pistol squat without wearing shoes or socks. This will help your foot grip the ground and build strength through your leg.^[10]

EditIncreasing the Difficulty

Place your hands behind your back. If you have mastered the pistol squat with your hands in front of you, you should try clasping them behind your back instead.^[11]
Start from the bottom. Using both legs, lower yourself into a traditional squat. Then try lifting one leg and stretching it straight in front of you before you raise yourself on the other leg.^[12]
Jump. Lower yourself into the pistol squat, then push up with your standing leg to jump. Try doing a normal jump at first. Remain in place as you spring up. You can also try jumping sideways onto a box or bench.
- Be very careful with this move. Try to avoid jumping forward or backwards as you are likelier to injure yourself.^[13]

EditTips

This is a great move to do on leg day. Start with normal squats and progress to pistol squats.
Always keep your chest straight when doing exercises like squats.
Remember to breathe during exercise.

EditWarnings

Do not do too many reps or sets of this exercise, as this puts you at increased risk of a knee injury. You may only want to do this exercise every few weeks.
Lifting your heels and raising yourself on your toes can cause a knee injury. Always keep your heels pressed to the ground.
If you are feeling any kind of pain from this exercise, stop immediately and contact a doctor.

EditSources and Citations

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How to Make Zoodle Soup

Posted: 09 May 2017 01:00 AM PDT

Zucchini noodles, also known as zoodles, are a great alternative to wheat-based pasta. Whether you're following a gluten-free diet or want to drastically reduce your carbohydrate intake, zoodles provide a tasty solution when you want to enjoy classic dishes like pasta or soup. To get zoodles, you will typically need to make them yourself using either a spiralizer, julienne peeler or mandoline. Once you've got your zoodles, you can use them to create many different kinds of zoodle-based soups.

EditIngredients

EditChicken Zoodle Soup

2 tablespoons olive oil
1 cup diced onions
1 cup diced celery
3 cloves garlic, minced
5 (14.5 ounce) cans low-sodium chicken broth
3/4 pound cooked chicken breast, cut into bite sized pieces
1 cup sliced carrots
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1 pinch dried thyme (optional)
Salt and ground black pepper to taste
3 zucchini squash, cut into "zoodles"

Serves 6

EditSteps

EditMaking Zucchini Noodles

Use a spiralizer. This is the preferred tool for many people because it's the fastest and easiest to operate. Unfortunately, it's also the largest and most expensive. To use it, simply wash your zucchini and slice the ends off. Place the zucchini next to the blade and spin. The zucchini will be reduced to thin spiral slices in less than ten seconds. ^[1]
- You can buy spiralizers in stores that sell cookware and small kitchen appliances. You can also order one online.
- If you're on a budget or have little kitchen space to spare, consider buying a handheld spiralizer. They are much cheaper, and while the quality of the zoodles won't be as consistent, it will get the job done.
Try a julienne peeler. Julienne peelers are small and relatively cheap, but it will take a bit longer to get zucchini noodles when you use one. It will create thinner noodles than the spiralizer, so if you like very delicate noodles, you may prefer using this tool. Wash your zucchini and cut the ends off. Hold the vegetable against the blade and rotate it to create the zoodles.^[2]
- Operate with caution, since you can easily cut yourself with a julienne peeler if you aren't paying attention.
- You can buy one of these tools at any store that sells kitchen utensils.
Use a mandoline. Mandolines slice zucchini quickly and easily, but they are fairly large. They're also extremely sharp, so be careful and always use the safety guard or a cut-resistant glove. Slice the ends off of your rinsed zucchini and nestle the vegetable into the plastic holder. Push the plastic holder from one end of the mandolin to the other repeatedly. The sharp blade will do the rest of the work.^[3]
- You can buy mandolines at most stores that sell kitchen utensils.
- Don't underestimate the sharpness of a mandoline! Use caution.
Look for pre-packaged zoodles. Some grocery stores are starting to carry pre-packaged zoodles, especially health-oriented establishments like Whole Foods. While most people still tend to make zoodles themselves using one of their kitchen tools, pre-packaged zoodles may be a good option for you if you want to test out the taste before committing to buying an expensive tool.^[4]
- Check the noodle section for pre-packaged zoodles. In some cases, you may find them in the refrigerated section of the produce area.

EditCooking Zucchini Noodles

Leave them raw. If you prefer noodles that are crisp, with an al dente texture, don't cook your zoodles at all! Simply combine them with the warm ingredients (whatever broth or soup you intend to eat them with) and serve them immediately. The heat from the broth will quickly heat up the thin slices of zucchini and your zoodles will have a similar quality to al dente noodles.^[5]
- This is by far the easiest and most versatile way to make any kind of zoodle soup that you wish. Simply prepare the broth you want and ladle it over your zoodles.
Microwave them. For those who prefer noodles that are softer than al dente, this technique is quick and easy. Place your zoodles in a microwave safe dish. Cook them for about one minute. If you're cooking a big pile of zoodles, you may need to cook them for longer. Do so in 30 second increments so that the zoodles aren't overcooked. Once heated, combine them with your broth or soup.^[6]
Sauté the zoodles. If you don't have a microwave or prefer to use your stovetop, sautéing your zoodles is a great option. Add one tablespoon of olive oil to a pan. Heat it up, add the zoodles and sauté them for 1-2 minutes, stirring frequently. Remove them from heat, combine them with your broth and serve immediately.
Boil them. This will create the softest noodle. Bring a pot of water to boil, add the zoodles and let them boil in the water for about one minute. Remove them from heat and drain them with a colander, exactly as you would with traditional noodles. Combine them with the broth or soup of your choice and serve.^[7]

EditMaking Chicken Zoodle Soup

Make your zoodles. Rinse off the three zucchini. Slice both ends off of each one. Use your spiralizer, julienne peeler or mandoline to reduce the zucchini to a pile of zoodles. Divide the zoodles into six bowls. Set these aside for now.^[8]
- If you prefer, you can remove the skin from the zucchini before creating the zoodles. However, most people leave the skin on.
Sauté the onion, celery, and garlic in a large pot. Add olive oil to a large pot and heat it up over medium-high heat. Add the diced onion and celery to the pot, as well as the minced garlic. Sauté them together for about five minutes, until they are tender and the onions appear to be slightly translucent.^[9]
Add the broth, carrots, chicken and spices to the pot. Pour the chicken broth into the pot and stir to incorporate the ingredients. Then add the sliced carrots and chicken. Stir again. Measure out and add the basil, oregano and thyme. Add salt and pepper to taste.^[10]
Simmer for 20 minutes. Stir the mixture well to incorporate all ingredients. Bring the mixture to a boil, then reduce the heat to medium-low. Simmer the soup at this heat for about 20 minutes, or until the vegetables are tender.^[11]
Ladle the broth over the zoodles and serve. Remove the soup from the heat once the vegetables are tender. Taste the broth and add more salt and pepper, if desired. Carefully ladle the soup mixture over each bowl of zoodles. Serve the soup immediately.^[12]
Finished.