| How to Carbo Load Posted: 09 Aug 2018 05:00 PM PDT Carbo loading is not a free-for-all diet plan, but a targeted approach to maximize your body's potential. Boosting your carbohydrate intake over the course of 3-4 days before an endurance activity, like a marathon, provides extra fuel for your body to compete. Combining this dietary change with scaling down your activity level may lead to improved performance.[1] EditEstablishing an Eating Schedule - Talk with your doctor before starting if you have a preexisting condition. As with any exercise or diet plan, it's a good idea to run it by your doctor before beginning. This is especially true if you have a medical issue, such as diabetes. People with diabetes usually have trouble with major changes to their carb intake and blood sugar levels.[2]
- Increase your carb intake 3-4 days before the event. For these 3-4 days, your calories from carbs should comprise 70-80% of your total calories for the day. Carb loading doesn't mean that you are eating more calories overall, but just that more of your calories are coming from carbs. If this type of boost seems a bit daunting, give it your best shot. Gradually, with each event, try to move up your total carb percentage until it reaches around 70%.[3]
- Good sources of carbs include pasta, bread, yogurt, beans, corn, peas, rice, milk, potatoes, and cereal.
- Focus on complex carbs for day 1. On the first day of carbo loading, you'll want to get most of your calories from carbs that aren't easily broken down, such as whole grain bread or pasta. This will give your body enough time to process and store these nutrients prior to your endurance event.[4]
- Whole grain rice is another great option for a starchy, complex carb.
- Add simple carbs into your diet on day 2. Over the course of the second day of carb loading, start to switch over from complex to simple carbs. The body can break down simple carbs, such as milk products or fruits, quickly for immediate fuel. Do your best to avoid simple carb foods with lots of saturated fats, like cookies, or you might feel sluggish on race day.[5]
- Continue focusing on simple carbs for days 3 and 4. For the days immediately prior to your race, your carb calories should come almost entirely from simple, easily digestible carbs. If you find a particular simply carb food that works for you, such as bananas, it's okay to make it one of your loading staples.[6]
- Eat 5-6 small meals throughout the day. Stuffing yourself with carbs during three large meals can lead to stomach upset and a general feeling of heaviness. Instead, break down your carb calories into a series of meals or snacks spaced out every 2 hours or so throughout the day. Remember that it's not necessary to eat more overall, you just need to consume more carb calories.[7]
- For example, three slices of wholegrain toast spread with honey makes for a great carb meal. If you are looking for something even more substantial, try a grilled chicken breast with a bowl of wheat pasta.
- Reduce your intake of higher fat and protein foods while carbo loading. Back away from eating heavy meals combining lots of meats, such as chicken or beef. Also, if a food is high in fat, but low in carbs, it's best to skip it. Olive oil is one such example. Save your calories for simple sugars that can take up many calories and that your body can easily process, such as honey.[8]
- Avoid trying out new foods. Carbo-loading will already be a pretty severe dietary change for your body. Don't overtax your digestive system by experimenting with new foods or spices during this 3-4 day period. Instead, stick with carb-heavy foods that you know agree with your stomach, and that will give you the energy to tackle any challenge.[9]
- Expect some weight gain. For an athlete, the prospect of rather sudden weight gain can be disturbing. However, you can be assured that the majority of this weight is due to water retention. As such, it will go away shortly after your endurance event.[10]
- Be prepared for some digestive discomfort. Switching up your diet so suddenly and in such an extreme way may upset your stomach a bit. You can ease some of this discomfort by avoiding high-fiber foods, such as beans, during the carbo loading process.[11]
EditEating Well the Day Before Your Event - Keep your diet at 70% of calories from carbs. Don't load up on carbs at the last minute. If you try to eat a ton of carbs the night before or hours before your event, you may suffer from nausea or extreme stomach upset. In fact, this can be so extreme that you might vomit or cramp during your event.[12]
- Eat your last substantial meal 12-15 hours before your race. If your event is in the morning, this means that you'll want to eat a carb-heavy dinner the night before. This will give your body time to turn those carbs into energy. Many athletes have a particular favorite meal that they prefer, such as a plate of wheat pasta with marinara sauce.[13]
- Eat a small snack 2-4 hours prior to your event. This is just a way to max out your energy levels right before race time. Eat a few rice cakes or a slice of wheat toast with fruit. Pick a snack that will be easy on your stomach yet filling.[14]
- Rest entirely the day before your endurance event. Go ahead and do minimal daily activities, but nothing considered exercise. If you are too active, then you'll diminish or use up those carbs that you've tried so hard to store. Don't ruin your hard work! If you choose to workout, cut the time down as much as possible.[15]
EditRecovering After Your Event - Replenish your body's energy stores during the event itself. After all of your prior planning, it is easy to forget that you need to keep your energy up while completing any endurance event. Try to eat or drink 30-60 grams of high sugar carbs per hour. Sports drinks, for example, both hydrate you and replenish your energy.[16]
- While you are performing the event, watch out for cramping or stomach pains. If you begin to experience these problems, stop for a moment to take a breather. If the pains increase, then you may need medical attention.
- Indulge in a few salty snacks post-race. You may feel a strong craving for a salty foods right after a race or other endurance event. This is because your body is trying to replace all of the salt that you just sweated out. It's okay to have some mixed nuts or even a bag of chips after your event. Just make sure to wash it down with plenty of water to stay hydrated.[17]
- Eat a carb-heavy meal or snack post-race. After your stomach has settled down, it's a good idea to begin replenishing your glycogen stores by eating a meal composed primarily of carbs. Again, stick with foods that are easy to digest and that you are familiar with. Be careful not to overeat or you may feel unwell.[18]
- Reduce your carb calories over the next 3-4 days. Don't immediately rush back to your old diet post-race or you might experience some digestive issues. Instead, gradually reduce your carb calories and replace them with other foods, such as proteins. Keep a close eye on your meals and snacks to make sure that you keep a good balance of simple and complex carbs in your diet.
EditPrintable Plan - Do your best to stay hydrated and avoid alcoholic beverages. Your urine should be pale yellow throughout the carbo loading process.[19]
- If you feel unwell at any point of the carbo-loading process, stop and resume your normal diet.
- Be careful not to simply eat everything in sight. Keep in mind that the goal is not to eat more food overall, but to boost your carb consumption.[20]
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| How to Care for Tropical Flowers Posted: 09 Aug 2018 09:00 AM PDT Tropical flowers are those which are native to tropical climates. These plants sometimes require more extensive care than less exotic flower species, but their bright colors and striking appearance makes them worth it. To keep your cut tropical flower healthy, it's important to trim their stems and get them into fresh water as quickly as possible. To help your indoor flowers thrive, keep an eye on the room temperature and resist overwatering them. With a bit of effort, you can enjoy tropical flowers all year round. EditCaring For Tropical Cut Flowers - Unpack your flowers immediately. Tropical flowers don't do well without water for long periods. When you get home, take out your flowers and begin the process of preparing them for the vase. The sooner that you get them into fresh water, the longer they will likely live for you to enjoy.[1]
- Remove any extra foliage. Look over each individual flower stem. Pluck off any dead or discolored petals or leaves. Consider the length of the stem and the size of your vase. Remove any foliage or greenery that will fall below the vase's water line. Otherwise, you'll end up with murky, greenish water.[2]
- Cut off the stems with a sharp knife. Hold the end of each stem under running water. Use a sharp paring knife or garden shears to slice off a section from the bottom of each stem. Make your diagonal cut at a 45-degree angle to keep the stem from suffocating at the bottom of your base. Trimming your stems will help them to absorb water more efficiently.[3]
- To keep your tropical flowers looking their best, trim away a little bit of each stem every few days.
- Make sure that your knife or shears are sharp enough to make a clean cut. Otherwise, you risk squishing and bruising the stems.
- Fill a clean vase two-thirds full of cold water. Wash your vase beforehand with hot, soapy water and rinse it out thoroughly to remove any residue. This will help to kill off any harmful bacteria. Then, simply hold your vase under the sink and add cold water.[4]
- Add a pouch of flower food. If you got your tropical flowers directly from a florist, they likely included at least 1 packet of granulated flower food. Simply open this pouch up and pour it into your vase prior to adding the flowers. The food will give the flowers a bit of a nutritional boost and, hopefully, make them last longer.
- If you don't have a flower food packet, then you can opt to go without. Another option is to make your own flower food by adding of sugar, of bleach, of lemon juice to a vase of lukewarm water.
- Keep the flowers at a temperature as close to as possible. Cut flowers simply do better in colder temperatures, even if they are tropical in nature. A good option is to keep your flowers away from direct sunlight during the day and move the vase to the coolest spot in your house at night.[5]
- Also, avoid putting the vase in a place where your flower might encounter a constant flow of heated or cool air, such as next to an air conditioning vent or fireplace.
- Replace the vase's water every 2 days. Remove the flowers by hand and set them aside. Then, rinse out the vase with warm water and lightly scrub the interior to loosen up any film. Use running water to flush out any remaining residue. Fill the vase back up with cold water and replace the flowers.
EditCaring For Tropical Flowers as House Plants - Research the care instructions for your specific flower type. Join an online or in-person gardening group. Go to a gardening center and talk with the caretakers. Visit your local arboretum and ask questions about the flower care. Many tropical flowers require specific temperature, food, and care instructions to stay healthy.
- Regulate the temperature in your home. Tropical flowers can be very sensitive to temperature fluctuations, which makes it easier to grow them indoors than outdoors. Most tropical flowers do better with cooler temperatures at night and warmer ones during the day. This may mean that you'll need to move your plants between different locations for day/night.[6]
- For example, you may want to keep your plants in the garage at night, but put them by a window during the day.
- Keep your tropical flowers out of direct sunlight. Tropical flowers usually prefer a bright environment that is not in direct sunlight. The sun can actually burn a flower's leaves if left unprotected over an extended period of time. Look for a place, such as a window ledge, where your plants will receive indirect light.[7]
- Check the soil's moistness every day. Press your finger lightly into the soil both near the flower's stem and at the edge of the planter. See if your finger comes up wet or if water comes up from the soil and pools around it. If your finger stays relatively dry, then your tropical flowers need to be watered.
- This is a particularly good way to test for moistness in water-sensitive tropical plants, such as orchids.
- Water from the top of the plant down. Get a watering pot and hold it directly over the plant. Angle the pot slightly downwards and move it in circles, allowing water to trickle down over the plant and into the soil. Stop before the water starts to gather on the soil.[8]
- Keep a saucer underneath the flower pot so that the excess water can drain away. When you are finished watering, remove the bottom dish and rinse out the extra water. This will minimize the growth of mold.
- Keep the watering pot moving to avoid pouring too much water on any one of the flower's blooms.
- Increase the humidity levels in your home. Put a layer of pebbles into a deep tray. Add water to the tray until it comes halfway up the pebbles, then put the plants on top. The water should not touch the base of the pot, but it will still help to improve humidity around the plant. Other ways to improve humidity include buying a humidifier or putting the plants in a terranium.[9]
- You can also help the plant by misting the leaves every other day with water (don't do this if your plant has hairy leaves).
- Don't overcrowd your tropical plants. The flowers need air circulating around them regularly to prevent decay and mold. Try to only put 1 flower plant per pot. Avoid bunching numerous plants into a corner of a room. Placing your plants near a fan for a short period of time can sometimes help improve air circulation.[10]
EditCaring for Outdoor Tropical Flowers - Position them to get at least 4 hours of sunlight. Tropical flowers thrive on sunlight and require it in order to grow. Move your planters around until the sun hits them. Only plant tropical flowers in beds that get consistent direct or indirect sunlight.[11]
- Some plants, such as flowering maples, do best with bright light. Whereas, other tropical flowers, such a begonias, prefer ample, indirect sunlight.
- Provide a trellis for climbing plants. Some tropical flowers have vines that prefer to grow upwards and wrap around things. Research your plant to see if it would benefit from having a trellis nearby to latch on to. Simply stick the trellis into the ground right next to the plant and secure it with stakes.[12]
- For example, a healthy Mandevilla flowering vine will attach itself to a nearby trellis and cover it with foliage.
- You can purchase a wooden or metal trellis at your local gardening store.
- Bring your tropical flowers indoors for winter or cover them up. If your tropical flowers are potted, bring them into your garage or atrium to ride out the colder months. Other tropical plants, such as hibiscus, can generally survive outdoors unless temperatures drop below freezing. If it might freeze, place a blanket or bucket over your plants to minimize the damage from frost.[13]
- You can also let your plants die out seasonally and simply replant in the spring.
- Prune back shoots in the fall or spring. Use a pair of gardening shears to clip back new growth or dead flowers during the more mild months of the year. Limit yourself to making only a few trims each time to not overly weaken your plant. This is an especially important step for potted plants, as it keeps them from outgrowing their containers.[14]
- You can also fairly easily transition outdoor tropical plants into indoor ones for the colder months of the year. Just make sure to transplant them into pots with ample room.
- Until you know otherwise, assume that your tropical plant is poisonous and treat it as such. Some plants, such as plumerias, are toxic and should be kept out of reach of children and pets. Always research the toxicity of your plant.[15]
EditThings You'll Need EditFor Cut Tropical Flowers - Paring knife
- Vase or other container
- Plant food
- Water
- Soap
- Sugar
- Bleach
- Lemon juice
EditFor Indoor Tropical Flowers - Water
- Watering pot
- Planters
- Humidifier
- Spray bottle
- Fan
EditFor Outdoor Tropical Flowers - Planters
- Trellis pieces
- Garden trowel
- Garden shears
- Water hose
- Water
- Blanket
- Bucket
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| How to Avoid Adult Acne Posted: 09 Aug 2018 01:00 AM PDT Although adult acne can be an unpleasant and sometimes uncomfortable condition, it's relatively easy to treat. Combat individual pimples and acne outbreaks by spot-treating the area. Prevent acne outbreaks in general by keeping your face clean and oil-free. By learning proper skin cleansing practices, using natural products, and creating a healthy lifestyle that includes a balanced diet, stress control, and exercise, you will be able to minimize acne outbreaks and get any existing acne under control. EditFinding Effective Cleansing Supplies - Pick out a mild soap or gentle cleanser to wash your face with each day. Select a face cleanser that is specifically designed for acne-prone skin. These sort of cleansers will regulate how much (or how little) oil your skin produces, and will be less likely to irritate sensitive skin.[1] They also help to get rid of dead skin cells. Excess dead skin cells on your face provide a place where germs thrive and cause acne to form.
- Try lipid-free liquid cleansers. These cleansers don't contain soap, so they are gentler on your skin. They also don't contain oils or fats, so you are less likely to break out when you use these cleansers. Cetaphil and Aquanil are two different lipid-free cleansers.
- Use synthetic detergents to wash your face. Synthetic cleansers have a pH that is very similar to that of your skin. As a consequence, it is less likely that synthetic cleansers will irritate or dry out your skin, like some soaps do. An example of a synthetic detergent is Dove Sensitive Skin Bar.
- The best cleansers for acne prone skin are those that include benzoyl peroxide. For severe acne, choose the formula with the highest concentration of benzoyl peroxide. However, stick with a lower concentration of benzoyl peroxide if your skin gets irritated.
- Apply benzoyl peroxide cream to your acne as a spot treatment. Benzoyl peroxide helps to reduce the inflammation caused by acne and prevents future acne by reducing the amount of oil that you skin produces.[2] Before applying the cream to your face, wash your hands and face so that your skin is clean.
- Since benzoyl peroxide can dry out your skin, it's best not to spread it across your entire face. Use benzoyl peroxide as a spot treatment to combat persistent or recurring acne breakouts.
- Benzoyl peroxide can also come in gel and wash forms.
- Try topical vitamin A cream. Topical retinoids like vitamin A cream work by unplugging clogged pores. When your pores become unclogged, other topical medicines, like antibiotics, can enter the hair shaft and fight underlying infection. Topical retinoids come in cream, gel, and liquid forms, and can be purchased over the counter at your local drug store or pharmacy.[3]
- Apply the medicine to your skin once a day, usually at night. Wait to apply the cream until at least 20 or 30 minutes have passed after washing your face.
- You will need a prescription to get a higher, medical grade concentration of vitamin A cream.
- Try a cleanser with salicylic acid. Salicylic acid, also called beta-hydroxy acid, is one of the most effective ingredients in acne treatment meds. The acid unclogs your pores, which treats acne outbreaks and decreases the likelihood of recurring acne attacks. Follow the application directions in an over-the-counter tube of medication which contains salicylic acid.[4]
- Exfoliating agents like salicylic acid also help to keep your pores open by helping your body to shed mature, superficial skin cells that can also cause acne.
- Other useful chemicals typically found in over-the-counter acne treatments include: sulfur, which draws oil out of your skin, and glycolic acid, which exfoliates dead cells from the surface of your skin.
- Visit a dermatologist if you have frequent or severe acne. Over the counter and non-prescription acne medications may be ineffective in treating severe cases of acne. If you've tried the suggested acne-prevention steps for a few months and nothing seems to be helping, schedule an appointment with a dermatologist. They will be able to prescribe stronger medications, including an antibiotic, or may have alternate recommendations for removing your acne.[5]
- Your dermatologist—or general practitioner—may also be able to identify a hormone imbalance. If this is the case, ask the doctor about ways to manage and regulate hormones in your body.
- They may be able to recommend dietary or lifestyle changes, or give you a medication to help balance your hormone swings.
EditPracticing Good Cleansing Techniques - Use your fingers to gently apply the cleanser and wash your face. Wash your face at least two times a day to keep your skin from excess oil that can create acne.[6] When you wash your face, use warm water, rather than hot or cold water. Both hot and cold water can dry out your skin.
- To apply your cleanser, rub your fingers in a gentle, circular motion over your whole face. You want to be careful not to be too rough with your skin because when acne is present your skin can be damaged pretty easily.
- Try not to touch your face too much throughout the day. Your fingers can collect a lot of bacteria by touching things during your daily activities. When you touch your face without washing your hands first, you are unwittingly spreading germs and bacteria on to your face that could ultimately lead to a breakout.[7]
- If you do have to touch your face, try to wash your hands before doing so. Even applying some hand sanitizer to your fingers can help keep your face from breaking out.
- Ignore the urge to pop pimples. While you may see a pimple and immediately want to pop it, it is important to remember that pimples contain bacteria. When you pop a pimple, that bacteria can land on other parts of your skin, creating more pimples.[8]
- Your fingernails can also pose a bacterial threat. When you pop your pimple with your nails, any bacteria that are under your nails could get into the now open pimple-wound, causing further infection.
EditUsing Natural Products - Apply an oat mask to your skin. Oatmeal can prevent adult acne outbreaks—and combat existing outbreaks—by absorbing oil from the surface of your skin. Oatmeal also soothes and skin and prevents itching or discomfort. This means that oats can reduce the inflammation caused by acne, and help prevent it in the future. One great way to use oats is by trying an oatmeal mask.[9] To make an oatmeal mask:
- Cook of regular oatmeal. Pour in of honey.
- Let the oatmeal cool down and then apply it to the spots on your face where you tend to get acne. Wear the oatmeal mixture for 15 minutes.
- Rinse your face with warm water and pat it dry with a clean towel. Repeat this process as necessary.
- Use a baking soda mask or take a baking soda bath. Baking soda contains sodium bicarbonate, which can reduce inflammation and clean out existing pimples. For facial acne, you can try a baking soda mask. If you are dealing with acne on different parts of your body, try a baking soda bath.
- To draw a baking soda bath: Fill your bathtub with warm water. Do not use hot water because hot water can make your skin dry out. Add of baking soda to your bathwater. Soak in the baking soda bath for 15 to 20 minutes.
- Try a baking soda mask: Wash your face with warm water. Take eight teaspoons of baking soda and mix it with a cup of water and stir the ingredients until they form a relatively thick paste. Apply the mixture to your acne and let it sit on your skin for about 15 minutes. Rinse your face off with water and pat it dry.
- Make a homemade face wash from gram flour and turmeric. The gram flour removes excess oil from the skin and turmeric acts as an antiseptic as well as a natural healing agent. Replace gram flour with fine wheat flour, if your skin is very dry. Mix two tablespoon of gram flour, half a teaspoon of turmeric and 2 tbsp. of water. Wash and scrub with this smooth, gentle, antiseptic, natural cleanser.
- Add a teaspoon of olive oil to the mixture if your skin is overly dry.
- Put a cucumber paste on your face each day. Your skin can break out in acne when it gets too dehydrated, as well as when it gets too oily. Cucumber can help to keep your skin hydrated as it has one of the highest water contents of any food. To make a cucumber paste:
- Take half of a small cucumber (skin on) and reduce it to a paste in the blender or food processor. Apply the cucumber paste to your skin and let it sit there for 20 to 30 minutes. Wash it off with warm water.
EditCreating a Healthy Diet and Lifestyle - Drink plenty of water to stay hydrated. As stated above, your skin can get damaged and form acne when it becomes very dry. To keep your skin hydrated, try to drink plenty of water. Staying hydrated will also help keep your skin clear and reduce the number of acne breakouts you experience.
- Adult men should drink of water each day. Adult women should drink of water each day.[10]
- Stay away from foods that can make you break out. Certain foods are primarily made up of simple sugars. Simple sugars can elevate your blood sugar levels, which in turn creates a demand for insulin, even if your body doesn't really need it. These excess levels of insulin can make your skin produce more oil and grow pore-clogging cells, leading to pimples. Foods that are primarily made up of simple sugars include:[11]
- Saturated fats like butter and fried food.
- Soda.
- Refined bread.
- Sugar.
- White rice.
- Try to avoid stress as much as possible. Stress can cause you to break out. Look for practical ways that you can de-stress each day, and keep your overall stress levels low.[12] This could include meditating and taking a few deep breaths, or getting outside for a 20-minute walk. De-stress further by spending some time with friends, read a book, or take a long drive.
- Stress can make your body produce more cortisol. Cortisol has been linked to acne breakouts so if you are concerned about adult acne, try to limit the amount of stress you experience each day.
- Getting plenty of sleep each night will cut down on stress. Having slept well will help you feel less stressed during the day, which in turn will cut back on the amount of acne you have.
- Daily exercise can also decrease levels of stress in your body. If you can, try to exercise for at least 30 minutes, three to five days a week.
- You can use natural tea-tree oil as an acne spot treatment. The oil will not clog up your pores, and has natural astringent properties.[13]
- Putting cosmetics on your existing acne will only make the outbreak worse. Many cosmetics contain oils that can actually make your acne worse. While you may want to cover up your acne, it is best to avoid oil-based cosmetics. If you would prefer to use cosmetics anyway, buy cosmetics that say they are oil-free.
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