| How to Eat Vegan at Subway Posted: 28 Apr 2018 05:00 PM PDT Whether you're eating vegan to be healthier or because you feel passionately about animal rights (or both!), practicing a vegan lifestyle can be hard when you're on the go. Luckily, if you have a Subway restaurant close by, you can have a quick and delicious vegan meal! EditIn a Hurry? For an easy vegan meal at Subway, order a Veggie Delite sandwich on Italian Bread or 9-Grain Wheat, or turn your Veggie Delite into a salad. Pile your sandwich high with your choice of veggies, like spinach, cucumbers, black olives, and jalapeños. If you don't mind an extra charge, guacamole is a healthy and delicious addition to your vegan sandwich. Top your sandwich with vegan-friendly sauces like Sweet Onion Sauce or Brown Deli Mustard. Keep reading for ideas on ordering healthy sides from Subway! EditCrafting a Veggie Sub - Order a Veggie Delite sandwich. The Veggie Delite is a meat-free sandwich, and you can add as many different vegetables as you want! You can order the sandwich in a 6" or 12" length on the vegan-friendly bread options.[1]
- Choose Italian Bread if you omit honey from your diet. Some vegans choose to avoid honey as a part of their diet. The Italian Bread is not made with eggs, dairy, or honey.[2]
- Subway's Sourdough Bread and Roasted Garlic Bread are both vegan, but they are not available at all Subway stores.[3]
- Choose the 9-Grain Wheat Bread if honey is a part of your vegan diet. If you choose to include honey in your diet, the 9-Grain Wheat Bread contains more whole grains than the Italian Bread.[4]
- Layer on your favorite veggies. Pile your Veggie Delite high with your choice of lettuce, tomatoes, cucumbers, bell peppers, red onions, spinach, black olives, pickles, jalapeños, and banana peppers.[5]
- Some Subway restaurants also offer avocado, carrots, and sweet peppers.
- Add guacamole for a dose of healthy fats. Subway's guacamole is free of any dairy or egg products, making it a great choice for adding heart-healthy monounsaturated fat to your meal![6]
- There is an extra charge for adding guacamole to your sandwich.
- Finish your sandwich with your choice of vegan-friendly condiments. Subway offers a number of sauces that you can add to your sandwich. Vegan options include Yellow Mustard, Deli Brown Mustard, Oil and Vinegar, Sweet Onion Sauce, Fat-Free Italian Dressing, Subway Vinaigrette, and Buffalo Sauce.[7]
EditFinding Other Vegan Options - Turn your Veggie Delite into a salad to skip the carbs. If you're trying to eat less bread, opt for a salad topped with your favorite veggies. This is usually available to order straight from the menu, or you can just ask for it. You can dress your salad with any of Subway's vegan-friendly sauces, including Oil and Vinegar, Sweet Onion Sauce, Fat-Free Italian Dressing, Subway Vinaigrette, and Buffalo Sauce.[8]
- Try the Malibu Garden Patties if your local Subway carries them. A growing number of Subway stores carry vegan veggie patties, known as the Malibu Garden Patty.[9]
- Avoid the Vegimax Patty, as this is made with eggs and dairy.[10]
- If you're not sure if your Subway location carries this sandwich, call them ahead of time to ask!
- Order the Low-Fat Black Bean Soup for a hearty vegan treat. Soups vary by location, but if your store carries the Black Bean Soup, stop by and try it out. You can enjoy the soup by itself or as a side with your salad or sandwich.[11]
- Choose Apple Slices or vegan chips as your side. Finish your meal with a delicious, vegan-friendly side. Apple Slices are the healthiest option, but if you're craving a crunch, opt for Classic Lay's, Baked Lay's, or SunChips Original.[12]
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| How to Play House Posted: 28 Apr 2018 09:00 AM PDT Playing pretend is an important part of childhood. Kids play house or role play to make sense of the world around them and explore their environment. If you're playing house with a toddler, set out props in a play space to spur their imagination. Play along with them so they learn how to interact and pretend. Once your child is a little older, let them come up with the stories and direct the play. Set up play dates so your child can play house with other kids their age. EditPlaying with a Toddler - Create a space for playing house. You can play house with your child anywhere you'd like. Use a bedroom, the living room, a patio, or a yard. Since small kids will need a little imaginative encouragement, it's a good idea to set up a playhouse or dollhouse to jump start play. If you don't have a playhouse or doll house, set up couch cushions or cardboard boxes to make a play space.[1]
- If you make a cardboard playhouse, let your child decorate it with stickers, crayons, or markers.
- Set out house-themed props. Kids love to play with household items that are their size. Place toys or actual household items that are safe for play in your child's play space. For example, set out a toy vacuum, toy blender, toy tools, actual measuring cups, a small table with chairs, feather dusters, and plastic dishes.[2]
- Don't feel like you have to completely fill the play space with toys. Too many toys can overwhelm small children. Instead, rotate out toys every few weeks to keep your child interested.
- Play with dolls or figurines. Younger kids often prefer to play house using their favorite dolls or figurines. Get out your child's favorites and ask them which 1 they'd like to be. Ask your child which doll or figurine you should be. Keep in mind that the dolls or figurines don't have to match. The important thing is that your child is encouraged to imagine and play.
- For example, your child may want you to be a doll while they play as their favorite stuffed elephant. You might say, "I'll be your elephant, Nuffie, but who will you be? Would you like to play as Raggedy Ann?"
- Choose your roles. You'll probably need to start the imaginative play by telling your child who you're playing as. Then, your child may tell you who they're playing as. If they're too young, you might need to prompt them.[3]
- For example, say, "Hi! I'm a little girl doll. Who are you? Are you a mama elephant?"
- Keep your play simple. Small children won't be able to follow complicated story lines or lots of characters so stick with basic play. You might just perform 1 household task and ask your child to imitate you. Or ask your child to show you what they should do with a tool or household item.
- By keeping the play simple, you can also teach your child new words. Playing is a great way to expand your toddler's vocabulary.
- For example, if your child is fixing something, say, "The wrench is a good for tightening things. This is the wrench."
- Pay attention and encourage your child's interests. Let your child take the lead when it comes to what you play. Watch your child to see what toys they're interested in playing with and incorporate those in your play. Remember that kids don't have to use toys in a traditional way as long as they're having fun.[4]
- For example, if your child is drawn to the kitchen toys, direct your role play towards food-related make-believe. Perhaps you are a guest over for dinner or a child wanting breakfast.
EditEncouraging an Older Child to Play - Ask your child what they want to play. As your child gets older, they may want to add new activities to playing house. Instead of playing the same way every time, ask your child what tasks or chores they want to play. There might be things they've seen you do around the house. These may include:[5]
- Cleaning
- Cooking
- Folding laundry
- Paying bills with coins or fake money
- Mowing the lawn
- Watering flowers
- Caring for a sibling
- Play house without toys or props. Older children don't have to have toy household items or tools in order to play house since their imaginations are developing. This also means that you don't need a designated play space to play house with your child. Instead, play house whenever and wherever your child wants to.
- For example, if you and your child are waiting in the doctor's office, ask if they want to play. Your child might want to be the daddy taking their kid to the doctor.
- Offer advanced kitchen toys. If your older child loves to play tea party or pretend to cook and make meals, let them play with kitchen items that have parts or accessories. Buy or make mini kitchens with toy stoves, toy food, and dishes. You can also show them how to use easy bake ovens that will give them a chance to make real food.
- Create fun stories and roles. Come up with story lines that use your child's favorite characters and themes. You might make the starting story before encouraging your child to tell you how the characters act or what they do.
- For example, tell your child that, "Once there was a momma who had a baby dragon who didn't like to have her hair brushed. What do you think the dragon liked to do instead?"
- Be as silly as you like. Since your child is already familiar with the basics of playing house, add some fun elements to your play. This is especially important if your child becomes bored with the usual roles. Try incorporating places like castles, volcanoes, or space. You can also add new roles, like a new sibling, their favorite doll, pirates, or superheroes.[6]
- For example, tell your child, "You be the mommy who lives on the moon and I'll be a space pirate who comes to capture you."
- Set up play dates so your child can play with other kids. Now that your child is used to using their imagination, they may want to play house with other kids their age. Arrange a play date with kids from your neighborhood or your child's class. Let the kids take charge in playing the roles.[7]
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| How to Run an Ultra Marathon Posted: 28 Apr 2018 01:00 AM PDT An ultra-marathon is any race that's longer than a standard marathon, typically between and , though some races go up to . Some ultra-marathons are based on time, rather than distance: you will have a certain number of hours to cover as much distance as you can. Build up your endurance by running shorter distances multiple days in a row. Prepare for race conditions by running up hills and carrying a pack. Most importantly, train your mind to relax and enjoy the long, steady effort of running an ultra-marathon. EditTraining for an Ultra-Marathon - Sign up for the race 3 months in advance. You should give yourself at least 3 months to train, and if you've already signed up and paid for the race that's a great motivator to keep training. Find out about ultra-marathons in your area by searching online or by asking other long-distance runners you know.[1]
- Do long runs for 2 days in a row once a week. Doing long runs on back to back days is important so you get used to the feeling of running on tired legs. You can run the whole distance in one day, but this is not a common training strategy. You will build more endurance and strength by breaking up the distance of your race into 2 days of harder effort.[2]
- For example, if your race is , be able to run one day and another the next, or one day and the next, 2 months before your race.
- Once you can do this, practice it this way for 3 weeks per month until race day, doing a shorter distance one week per month and the week right before race day.
- Do hill workouts. Become comfortable on hills, because your ultra race will most likely include some hills. Include hills on your regular distance runs. In addition, do some hill-repeat training days, either once a week or every other week alternating with speed workouts.[3]
- Once a week or bi-weekly, run for up a gradual hill at 90% of your maximum effort, recover in your run back down the hill, and repeat this until you have run for 1 hour.
- Do speed interval training to push your threshold higher. Speed training improves your ability to run at your average pace but with a lower heart rate. This makes your normally paced runs feel easier. Speed workouts also help prevent stress injuries, since repeatedly running long distances day after day can cause muscles to overcompensate.[4]
- There are different ways to do speed intervals. One is to do a 40-second sprint with 1-2 minutes of easy running in between, working up to longer intervals gradually. Another is to run at 90% for 1 full minute, with 3 minutes of walking or jogging in between.
- Do speed training sessions for about an hour, once per week or bi-weekly. If you do them bi-weekly, you can alternate them with the days that you do hill workouts.
- Give yourself recovery days. Take 2-3 days off per week when training for your ultra-marathon. A sample week could be one or two days of moderate distance runs, a day off, a hill or speed workout day, another day off, then your 2-day long distance runs back to back.[5]
- Doing this will give your body some time to recover between long or hard runs so you do not get injured.
EditPreparing Fuel and Supplies for Race Day - Figure out fuel that works for you. Since you are practicing long runs during each week of training, you'll also want to practice fueling during those long runs. Most ultra-runners aim to consume 200-400 calories per hour, eating as often as every 30 minutes.[6]
- You'll want to start out experimenting with energy gels during your training runs. These are fast-acting high carb gels that are easy to digest.
- Gradually work in other solids like energy bars, bananas, and nuts.
- Stay hydrated. The best rule of thumb is to drink before you are thirsty during long runs.
- Pack your bag. The choice and size of your backpack will depend on the length of your race and the expected conditions during the race. Choose a bag that is comfortable to run with and practice running with it during training.[7]
- Some things to include in your bag may be: blister bandages, a mix of fuel (energy gels/bars/chews), electrolyte drink and water, first aid kit, tissues, a map, mobile phone, sunglasses, a lightweight waterproof layer, lightweight gloves, a cap or hat, a head flashlight (if running at night), sunscreen, and a plastic bag for waste, wet clothes or tissues.
- You may also want to bring a lubricant for your feet to help prevent chafing during the race.
- Know your aid stations. Look on the race website for information about aid stations. Find out the types of food, drink, and supplies available, and where the stations will be located. This will allow you to figure out what to bring with you on race day and what to leave at home. The less you have to bring, the lighter your pack will be for most of the actual race.[8]
EditRunning the Race - Be confident that you will finish. For your first ultra-marathon, try to eliminate any thoughts that you might not finish or that your time matters. Tell yourself that you're prepared and that you will finish no matter what. Remember that your first ultra-marathon is a success if you finished, you didn't get hurt, and you had fun.[9]
- Stay calm and hold back in the beginning of the race. It's common to get a rush of adrenaline right at the beginning of the race. Fight the urge to run faster than you should just because you can. This amount of energy will not last, and will cause you to get extra tired later on.[10]
- Stick to less than the pace that you developed during training, or about 50-65% maximum effort, to be sure that you're not overdoing it at the start of the race.
- Run your own race. Don't be concerned about other racers. The real race in an ultra-marathon is against yourself. You most likely trained by yourself, so you know what's best for you during the race too.[11]
- Fuel yourself the same way you did during training. A reason that you ran with a pack and supplies during training was so that you could figure out what worked well for you. Don't change anything, especially regarding fuel, the day of the race.[12]
- Stay hydrated and consume calories as frequently and in the same amount that you did during training.
- Stay in the present. Try not to think about the next that you still have to go. Think about how you feel right then, at that moment, and enjoy it. Enjoy your music if you've prepared a playlist for the race. Listen to the sounds of the forest or environment as you run.[13]
- Another technique is to try looking in the near distance to an object and focus on running just to that object. After you pass that object, choose a new one and focus on running to that. This will help keep your mind off the finish and how much total distance you have left to go.
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