| How to Use Spotify with Alexa Posted: 09 Nov 2018 04:00 PM PST This wikiHow teaches you how to use Alexa to play Spotify, connect your account with Alexa and set it as your default music service. While it's not necessary to set Spotify as your default, it will make voice commands easier if you want to use Spotify most often with Alexa. Currently, only Spotify Premium subscribers can play music with Alexa, free users cannot. It's also possible to link other music services with Alexa. EditLink Your Spotify Premium Account - Open the Alexa app. It's the light-blue app with a white outline of a speech bubble.
- If you haven't done so already, you can download the Alexa app on your Android phone from the Google Play Store or on your iPhone from the App Store, then log in with the email address and password for your Amazon account.
- Tap . It's the three-lined icon in the top-left corner of the screen. This opens a pop-out menu on the left side of the screen.
- Tap . It's the first option in the menu under your account name at the top.
- Tap Spotify. Scroll down and look under the 'Music' heading to find it.
- Tap . This will open up a browser window.
- Tap . Enter your username and password or you can log in with Facebook. Now your accounts have been linked.
EditSet Spotify as the Default Music Service - In the Alexa App, tap . It's in the top-left corner of the screen.
- Tap . It's the second from last option at the bottom of the screen.
- Tap . It's the first option in the "Alexa Preferences" section.
- Tap . It's the blue button at the bottom of the page.
- Choose Spotify as your default music library. Now when you use voice commands you won't have to specify to play it "on Spotify." Anytime you ask for music Alexa will play from Spotify.
- Tap . It's the blue button at the bottom of the page.
EditUse Voice Controls - Ask Alexa to play any artist, song, album or genre. If you haven't set Spotify as your default music service, you will need to add "on Spotify" to the end of your commands.
- "Alexa, play 60s music."
- "Alexa, play Maggot Brain by Funkadelic."
- "Alexa, play hip hop."
- "Alexa, play Drake on Spotify."
- Play a Spotify Playlist. You can play any curated playlist or one that you have made yourself by name.
- "Alexa, play my Discover Weekly."
- "Alexa, play 'My Workout Playlist.'"
- Use playback controls. You can control anything you would with Spotify app, just with voice.
- "Alexa, pause/resume." Pause or resume playback.
- "Alexa, next/previous." Plays the next song or the previous song.
- "Alexa, volume 6." Adjusts the volume level from 1-10.
- "Alexa, shuffle." Shuffles the current album or playlist.
- "Alexa, what's this?" Tells you the name of the current song/artist/album.
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| How to Break in Birkenstocks Posted: 09 Nov 2018 08:00 AM PST Birkenstocks are a great choice for keeping your feet comfortable when you want to wear sandals, but do require a period of breaking in before you can really get the full comfort potential out of them. Slowly increasing the amount of time you wear them each day will break them in, while making any adjustments or physical changes to the sandals to better fit your feet will ensure they're comfortable as you do. All this will soon earn you some incredibly supportive footwear you can walk in for as long as you'd like. EditWearing New Birkenstocks - Walk in them for only 30-45 minutes on the first day. Going longer can put more strain on your feet before the cork material of the Birkenstock's footbed has shaped to them. If they start hurting before 30 minutes is up, take them off anyway.[1]
- Wearing socks may help ease the stiffness of walking in them the first couple times, and then start to transition to going barefoot.
- Wear your Birkenstocks for 1-2 hours daily for the next few weeks. Walking in them each day will allow the footbed to loosen up and better shape to your individual foot. If you can, try to increase the length of time you walk in them each day to speed up the process.[2]
- Follow this method to make sure your Birkenstocks are well and truly comfy to use prior to taking long walks in them. This is especially important if you're planning a vacation involving lots of walking.
- Look for your foot's impression in the footbed to see if they're breaking in. As you wear them, you should begin to notice an outline of each of your feet in the Birkenstocks growing darker. This is showing how they're becoming better formed to the shape of your feet each time you wear them.[3]
- Committing to consistently walking in them at first is the only surefire method for making them more comfortable to wear.
EditMaking Adjustments to Your Birkenstocks - Flex the shoe gently to soften up the footbed when first getting them. Birkenstocks may initially feel very stiff when first taking them out the box. Use your hands to bend the shoe back and forth in both directions, then grab the front and back to twist them in opposite directions at the same time.[4]
- You can also roll it against the floor or bend it against a heavy piece of furniture for the same effect.
- Hammer down uncomfortable parts of the footbed to soften them up. The toe bar is often where people complain their Birkenstocks are too stiff or uncomfortable. Take a small mallet and carefully but firmly tamp down on the footbed to loosen up the cork where it's bothering you. Give it several hits, pressing the footbed with your fingers to test how soft you're making it, and keep going until you feel it'll be easier for it to form to the shape of your foot.[5]
- Try not to hammer too much, or you might weaken the supporting nature of the footbed.
- Add extra holes to the straps to make it looser or tighter on your foot. If you're finding that the sandal isn't able to be fit to the shape of your foot, adding an extra hole to the strap may help in securing your foot better, and adding a degree of comfort when you walk.[6]
- You can heat up a pin or screw to pierce through the leather to make a new hole in the strap. Then work the buckle's prong through the hole to widen it and make it easier to use.
- Sand down any uncomfortable parts of the Birkenstocks' straps. If there's a section of the strap that's uncomfortable when it rubs against the top of your foot or chafes it when you walk, sandpaper can help. Using a fine grit paper, rub down any problem areas on the underside of the strap to make the contact points more comfortable.[7]
- Be careful not to sand them too much, or you may end up making them more uncomfortable or damaging the shoe.
EditFitting Your Birkenstocks Properly - Place your foot in the completely unbuckled sandal. Line up the arches and contours of your own foot with the ones built into the Birkenstocks, and let the toe bar rest underneath all your toes (where they connect with your foot). Rest your heel so it fits comfortably into the cup at the back.[8]
- Neither your heel or toes should be extending beyond the length of the footbed. Grab a larger size in this case.
- Align your heel and toes to the edge of the sandal. Make sure you have enough clearance around the perimeter of your foot, about a of space for your heels and toes, and an a for the sides of your feet.[9]
- You'll want to leave yourself a little bit of room for your foot to move around in the Birkenstocks while you're walking around.
- Tighten the straps so you can fit one finger underneath. With your foot properly aligned with the footbed, begin strapping up the sandals. When you go to tighten the buckle, adjust it so your foot is secured snuggly, but not too tight. You can test this by seeing if you can still wiggle a finger under the strap at your ankle.[10]
- Support from the sandal will come from your foot resting properly on the footbed, not from how tight the straps are.
- Readjust the straps while walking if you still feel discomfort. Although you may have adjusted properly while at home, while out walking the natural movement of your foot may have it rubbing against the sandal uncomfortably. If something is bothering you, a strap on the sandal, such as the ones going over the top of your foot or your toes, may not be properly tight or loose enough. Make any of these changes while you're walking so they'll be ready for the next time.
- You may need to fasten the straps differently between your feet depending on their shape or size.[11]
- Comfort comes with a proper fit, and Birkenstocks do run true to size. They have two major fits to accommodate people with narrow and wider feet, so make sure you're picking up a pair that will fit you for maximum comfort and support. A sizing guide can be found here: https://www.birkenstock.com/us/us-service-fittingguide.html.
- Order the soft footbed if you'll be walking in them for long distances. Birkenstocks makes a model of sandal with an extra layer of cushioning foam to make it all the more comfortable to use the sandals for long periods. Get the soft footbeds if you'll be using these as your main piece of footwear, or if you need them for walking while on vacation. [12]
- Avoid exposing your Birkenstocks to rain and other moisture, as it can degrade the quality of the footbed, leading it to feel more uncomfortable over time.
EditSources and Citations
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| How to Start Eating Clean Posted: 09 Nov 2018 12:00 AM PST Clean eating does not have an official definition, but it basically means that you avoid processed and packaged foods in favor of foods that are in their natural state. It is a popular way to ensure that you are consuming healthier foods. To eat clean, focus on eating more fruits and vegetables along with whole grains, lean proteins, and healthy fats. Then, get into the habit of reading labels and preparing your own foods. Start with some simple meals and recipes to make following a clean-eating plan effortless and appealing! EditChoosing Clean Foods - Focus on fruits and vegetables. The basis of a clean eating plan should be whole, unprocessed fruits and vegetables. Try to buy fresh fruits and vegetables whenever possible. Include 1 or 2 servings of veggies or fruit with every meal.[1]
- If you don't like to wash and cut produce yourself, you can purchase pre-washed and cut fresh produce.
- Frozen produce is also a good option because it is minimally processed. It may even be higher in nutrients than some fresh produce.
- Avoid canned produce since it may contain added sugars, salt, or preservatives. Carefully read the label before purchasing.
- Incorporate 2 to 3 servings of whole grains each day. Whole grains should make up the majority of your starches since they contain more fiber and nutrients than white grains. Eliminate white bread, pasta, flour, and rice from your diet. Replace these foods with whole grain options, such as whole wheat bread, pasta, and flour, and brown rice.[2]
- Other good sources of whole grain include barley, quinoa, amaranth, and oats.
- Opt for 100% whole wheat bread, tortillas, bagels, and other baked goods.
- Add a serving of lean protein to each meal. Protein helps to keep you feeling full for longer than carbs or fats, so make sure to get 2 to 3 servings of lean protein per day. All or most of the meals you eat should have 1 serving of lean protein.[3]
- For example, you could include 1 serving of lean protein with your breakfast by having a container of Greek yogurt, or add a serving of light canned tuna in water for lunch, or round out dinner by having a serving of grilled skinless chicken breast.
- Other meat and fish sources of protein include lean ground beef, ground turkey, lean cuts of pork, shrimp, salmon, cod, haddock, and scallops.
- Non-meat sources of protein include tofu, tempeh, lentils, beans, nuts, and seeds.
- Include healthy fat sources in moderation. Fat helps with satiety, but too much fat will increase your overall caloric intake. Keep your servings of fattening foods to no more than 3 servings daily. Some good clean options for fats include:[4]
- Avocado
- Olive oil
- Nuts
- Seeds
- Nut butters (without added sugar, salt, or oils)
- Olives[5]
- Drink water as your main source of fluid. Water is essential to a clean eating plan, so make sure that you are drinking at least eight glasses of water daily. Drink water with your meals and between them to keep yourself hydrated.[6]
- Try carrying a water bottle wherever you go and refill it as needed throughout the day!
- You can also drink coffee, tea, and sparkling water as part of your daily fluid intake.
EditDeveloping Clean Eating Habits - Read the label to check for recognizable ingredients. It is important to get in the habit of reading labels when you are trying to eat clean. Locate the ingredient list on a product before you buy it, and read through the ingredients. If you do not recognize an ingredient, the item is probably not compatible with a clean eating plan.[7]
- For example, if a packaged food contains lecithin, hydrogenated soybean oil, or xanthan gum, you might want to pass on it.
- Keep in mind that it is okay to splurge now and then. If you have a favorite food that contains some questionable ingredients, limit yourself to eating it once per week or once per month.
- Avoid foods with added sugar, salt, and fat. Another way to determine if a packaged food is clean-eating friendly is to look at the nutrition information. If the product is high in sugar, sodium, or fat, then it is likely not clean-friendly.[8]
- No more than 30% of your total daily calories should come from fat.[9] For example, if you eat 1,500 calories in a day, no more than 450 of those calories should be from fat.
- It is best to limit your total daily sodium to no more than 1,500 mg.[10] Look for foods labeled as low sodium and avoid adding salt to your food.
- Women should have no more than 6 teaspoons (25 grams) of added sugar daily, and men should have no more than 9 teaspoons (38 grams).[11] Check the nutrition information on the label to find the amount of added sugar in a food.
- Choose whole versions of foods over processed ones. Processed foods often have fewer nutrients than whole foods, and they may also have added preservatives, flavors, and colors. The closer you can get to the food's original form, the better! If you are fond of a certain processed food, then try to find an alternative that is less processed.[12]
- For example, if you like granola bars for breakfast, try having a bowl of steel cut oats with fruit and nuts added into it instead.
- If you are a fan of beef jerky, choose a beef jerky without artificial flavors or colors.
- Instead of a fruit rollup, have a serving of dried fruit.
- Shop around the perimeter at the supermarket. The easiest way to avoid packaged and highly-processed foods at the grocery store is to stick to the outer aisles. This is usually where the least processed foods are located, such as the fruits, vegetables, meat, fish, and dairy products.[13]
- You may still need to go down a few of the interior aisles to find items like olive oil, nuts, and whole grains. Just steer clear of the cookies, crackers, chips, and other convenience foods.
- Get a cookbook and start preparing meals at home. Cooking for yourself is an excellent way to eat clean and save money at the same time. If you don't usually cook, get a clean-eating cookbook meant for beginners, or look up easy clean-eating recipes online.[14]
- Choose a simple recipe for your first venture into clean-cooking, such as a 5-ingredient stir-fry or a simple baked chicken dish.
- Request substitutions to eat clean when you eat out. To ensure that you are sticking with your clean eating plan when you eat out, you might need to ask your server for some substitutions. Some simple ways that you can choose clean options in a restaurant include:[15]
- Opting for oil-based dressings on salads or requesting oil and vinegar on the side.
- Requesting a lettuce wrap for your burger instead of a bun.
- Choosing grilled options over fried ones, such as grilled chicken instead of fried chicken.
- Sticking with coffee or a plain, unsweetened latte instead of a flavored latte.
EditTrying Simple Clean-Eating Recipes - Make an egg and veggie scramble for breakfast. Heat of olive oil in a frying pan on medium heat. Add of fresh or frozen cut vegetables of your choice to the pan. Stir the veggies every 2 to 3 minutes as they cook. When the veggies are heated through, add 2 eggs and continue stirring every 2 to 3 minutes.[16]
- Remove the veggie scramble from the heat when the eggs are cooked and enjoy!
- Choose whole or dried fruit for snacks and desserts. Fruit is an excellent snack when you are eating clean. It is filling and nutritious. Wash, peel, and/or cut a serving of whole fruit. Some good options include:[17]
- Apples
- Oranges
- Bananas
- Blueberries
- Strawberries
- Watermelon
- Grapes
- Try a veggie sandwich on whole grain bread for an easy lunch. Load up a couple of slices of whole wheat bread with the fresh veggies of your choice, such as cucumbers, lettuce, tomatoes, and onions. Add some avocado and/or hummus to your sandwich in place of processed condiments.[18]
- If you want to add some lean protein, add a couple of slices of low-fat cheese, of turkey breast deli-slices, or 1 cooked veggie burger.
- Toss a salad for lunch or dinner. Start with a bed of fresh, washed lettuce and add chopped carrots, tomato slices, cucumber slices, sprouts, and chopped onions. Top the salad with a serving of lean protein, such as drained, canned light tuna or grilled chicken. Then, add some clean salad dressing that contains ingredients you recognize.[19]
- Clean salad dressings are usually oil based and have only a few ingredients. For an extra clean option, make your own dressing with equal parts oil and vinegar or lemon juice. Then, add herbs, spices, and salt to taste.
- If desired, you can also add a serving of healthy fats to your salad, such as avocado slices, walnuts, or olives.
- Make brown rice with stir-fried chicken and veggies for dinner. Stir-fried vegetables retain more nutrients than they would with other cooking methods. Add about of sesame oil to a wok on medium-high heat. Then, add chunks of raw chicken and stir every 2 to 3 minutes. When the chicken is cooked, add a few cups of assorted raw veggies, such as carrots, broccoli, mushrooms, and peppers. Stir-fry the chicken and veggies for about 5 more minutes, then turn off the stove.[20]
- Serve the chicken and veggies over cooked brown rice with soy sauce to taste.
- You can substitute beef, shrimp, or tofu for the chicken if you prefer.
- Make sure to check with your doctor before you make any drastic changes to your diet!
EditSources and Citations
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