| How to Take Care of Your Kidneys Posted: 23 Jan 2019 04:00 PM PST The kidneys are vital organs in our bodies. They are responsible for filtering waste in your blood and excreting it through your urine. Kidneys also help regulate your body's fluid balance, electrolytes, salt, and water. A lot of people don't give much thought to the health of their kidneys, but they should! Proper kidney functioning is key to a healthy overall life. Luckily, by maintaining a healthy diet and lifestyle, you can take active steps towards making sure your kidneys are well taken care of. EditMaintaining a Healthy Diet - Eat lots of fruits and vegetables. You'll want to make sure your diet contains all the vitamins and minerals your body requires. Include at least 5 portions of fruits and vegetables in your diet every day to keep your body, including your kidneys, healthy.[1]
- Fruits and vegetables contain antioxidants, fiber, and assorted vitamins and minerals, all of which are essential elements for the correct functioning of your body.
- Consider swapping out one of your normal snack foods (e.g., a bag of chips) for a piece of fresh fruit or cutting a banana over your cereal every morning to easily increase the amount of fruit you eat in a normal day.[2]
- Only rely on fruit and vegetable juices for 1 of your 5 daily portions. The other 4 portions need to come from solid fruits and vegetables to get the needed health benefits.
- Cut back on foods high in salt, sugar, or saturated fats. Eating too much salt impedes the correct functioning of the kidneys and can cause kidney stones. Eating too much sugar or saturated fats is also bad for your overall health and can lead to unhealthy weight gain, which is bad for your kidneys.[3]
- Swap out salty or processed snacks with fruits and vegetables or other healthy alternatives like unsalted nuts. Avoid fried and processed foods wherever possible.
- If you opt for low-fat foods, check to make sure they don't have a lot of added sugar.
- A good trick when you are preparing food is to replace half the salt that you would usually use with other spices.
- Eat more healthy fats and oils as part of a balanced diet. Healthy fats and oils, like polyunsaturated fat and fish oil, contain vital nutrients that our bodies need and can help prevent disease. Add sources of healthy fats and oils to your diet to maximize the health benefits of the foods you eat.[4]
- Oily fish, olive oil, dried fruits, and avocados are excellent sources of healthy fats, which are necessary to line and protect our vital organs.
- Incorporate more kale and spinach into your diet. Kale and spinach are both green vegetables packed with vitamins A, C, and K, along with other helpful nutrients like potassium and magnesium. Eating more of these leafy greens can give you all sorts of benefits that help keep your kidneys, and your whole body, healthy.[5]
- Note that these foods are also significantly high in potassium. People on dialysis or with a dietary potassium restriction should limit their intake of spinach and kale.
- Some ways to eat more kale and spinach include using them in a salad, throwing them on a sandwich or burger, or mixing them in a "green smoothie."
- Limit your portion sizes to avoid overeating. Serve yourself small portions of food and eat slowly. When the foods you eat have a high level of nutritional value, a moderate portion will satisfy you. You will feel more active the rest of the day and keep your weight under control.[6]
- Being overweight is associated with illnesses like diabetes and hypertension, which are risk factors for various renal and cardiovascular diseases.
- The kidneys function better if you maintain an appropriate weight for your physique and age.
EditDoing Regular Exercise - Commit to doing 30 minutes of exercise 5 days a week. The best way to ensure you're exercising enough is to commit to a regimen that will cover your weekly exercise needs. Aim to exercise 5 days a week for 30 minutes each day to get enough exercise to keep your kidneys (and the rest of your body) healthy.[7]
- If your time is limited, you can also do 10 minutes of exercise 3 times each day.
- Choose full-body exercises to get the most out of your workouts. The best way to maintain good health is to practice sports that will engage more than just one muscle group. Besides helping to strengthen the muscles in your whole body, these exercises will help you maintain a healthy weight and reduce the risk of kidney disease.[8]
- Some good examples of full-body exercises include swimming, cycling, mountain biking, dance, and rowing.
- Take advantage of opportunities to walk more. Walking is a very effective and natural exercise for people and can do a lot to help you maintain a more active lifestyle. Make your legs your main form of transportation whenever possible to help reduce your risk of kidney disease.[9]
- Try walking to work instead of driving or commuting. If you have to take the bus, consider getting off a couple of stops early and walking the rest of the way.
- If possible, opt for taking the stairs instead of using the elevators.
- Participate in physical activities that you enjoy so you'll stick with it. If you decide to commit to regular exercise, make sure to choose an activity that you enjoy. Otherwise, your willpower might fade and you won't be motivated to keep up with your daily exercise.[10]
- Consider joining a football team in your neighborhood, taking tennis lessons, learning to skate, trying an aqua aerobics class, taking dance classes with a loved one, or playing outside with your children and friends.
- All these activities improve your general health and produce endorphins, the hormones associated with well-being and happiness.
EditLiving a Healthy Lifestyle - Stay hydrated to help your kidneys function properly. Your kidneys, like the rest of your body, need water to do their job. Make sure you're drinking sufficient water every day and avoid becoming dehydrated.[11]
- Get in the habit of taking a bottle of water wherever you go and take small sips throughout the day. Take advantage of times you can refill the water bottle like at work or at the gym.
- It is recommended to drink a minimum of 8 glasses of water a day.
- Avoid drinks with added sugars, like fruit juices and soda, and limit your consumption of caffeinated drinks like coffee.
- You should also avoid soda, as some evidence suggests that it may cause kidney stones and other renal problems.
- Quit smoking and limit your alcohol consumption. Smoking and drinking alcohol can both lead to high blood pressure, which is one of the most common causes of kidney disease. Refrain from these activities as much as possible to avoid impacting the health of your kidneys.[12]
- If you can't entirely abstain from drinking alcohol, you should limit yourself to no more than 14 units of alcohol a week. 14 units of alcohol equate to 6 beers or 7 glasses of wine.
- You should entirely refrain from smoking, if at all possible.
- Keep your blood pressure below 140/90. A blood pressure higher than this is too high and can have an adverse effect on your kidneys. Work with a doctor to monitor your blood pressure and make sure it stays at a healthy level.[13]
- If your blood pressure is higher than it should be, your doctor may prescribe medication to lower it or offer various lifestyle changes you can adopt to keep your blood pressure at a healthy level.
- Make sure you get your blood pressure checked often. High blood pressure doesn't have any external symptoms, so the only way to know if you have it is to get it checked.
- Manage diabetes, high blood pressure, and heart disease to prevent kidney damage. If you suffer from diabetes, high blood pressure, or heart disease, you're particularly susceptible to sustaining kidney damage as well. To prevent this damage, maintain your blood glucose, blood pressure, and cholesterol levels within a healthy range for your circumstances.[14]
- Work with your doctor to determine what your ideal blood glucose numbers and cholesterol levels ought to be and how you should go about reaching them. This may include lifestyle changes or medication.
- Be sure to take all your medicines as prescribed by your doctor, especially those meant to regulate blood pressure.
- Avoid taking over-the-counter medications for too long. If you regularly take certain non-prescription pills, such as ibuprofen and naproxen, for a long period of time, you may accidentally damage your kidneys. Talk to your doctor about ways to monitor your kidney function if you take these or other NSAIDs for chronic conditions.[15]
- NSAID stands for "non-steroidal anti-inflammatory drug."
- If you only use NSAIDs occasionally to treat pain, you're probably not at risk. If you take NSAIDs for chronic pain, be sure not to take them for more than 10 days, unless otherwise directed by your doctor.
- Get a medical checkup at least once a year. Your doctor will take your blood pressure and order routine exams (cholesterol levels, glucose, etc.) that will help the doctor determine if you have developed or are at risk for developing kidney problems.
- If you plan to adopt a drastic lifestyle change, make sure to consult with your doctor first. Even an excess of natural fruits and vegetables can be damaging to your health or can interfere with medicines you are currently taking.
- Some over-the-counter medications may raise blood pressure. If you already have high blood pressure, watch out for these medications and consult your doctor before taking them.
EditSources and Citations
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| How to Use a Dip Pen Posted: 23 Jan 2019 08:00 AM PST A dip pen, or a nib pen, consists of a handle with a metal nib that has to be refilled with ink as you write with it. While they've mostly been replaced by fountain pens in day-to-day use, dip pens can be great for more intricate calligraphy and sketching. Learn how to load a dip pen, write with it, and take care of it to know how to use a dip pen properly. EditChoosing Your Tools - Find a dip pen nib that meets your projects needs. The nib is perhaps the most important part of the dip pen, as it is the part with which you'll actually be writing or drawing. There are a few factors that can be used to differentiate between nibs, such as the size and overall shape, but any nib that fits your nib holder should work well. Ask at your local art store or look online to find a suitable dip pen nib.[1]
- One factor that might make a significant difference in the type of nib you use is the "elastic". This refers to how easily the tip of the nib will bend, and the amount of pressure needed to shift between thin and thicker lines. If you write quite lightly, you may need a nib with a high elastic. If you have a heavy hand while writing, you should use something with a low elastic.
- Standard nib sizes are normally either fine or ultrafine, which would both work well for writing, drawing, and calligraphy. If you are working on a larger project, such as a poster, there are broader nibs that will give you much larger strokes.
- Along with the size, the shape of your nib will also change the finished result. A finer, narrower nib will give smaller lines, where a nib with a wide tip will make much larger strokes.
- Choose a nib holder that's compatible with your nib. Nib holders make up the "body" of the pen or the part that you will grip while writing. The most important thing when choosing a nib holder is that the shank of the nib is compatible with the tip of the nib holder where it will be held. Look online, or ask for help at your local art store to make sure that your nib holder and nib are compatible.[2]
- Nib holders can be made out of all sorts of materials and come in all sorts of shapes and sizes. Choose one that you can grip comfortably, and that has a nice weight to it when you hold it.
- Many nibs and nib holders are interchangeable but may come in a single set when you first buy them. Nibs and nib holders sold together should be compatible, but it may take a little trial and error if you want to use them with other nibs or nib holders.
- Pick a suitable ink, such as India or acrylic ink. In order to use your dip pen, you will need to have some ink that you can dip it into. Almost any type of ink will work with a dip pen, so choose whichever type or color will work best for whatever you want to write or draw.[3] Here are a few different types of ink to consider:
- India ink is the easiest ink to find, so it makes for a great black ink for beginners. India ink will be waterproof once it dries, and has a slightly glossy look to it. It should be easily available at your local craft store. However, India ink has a tendency to congeal over time in the bottle.
- Sumi ink is very similar to India ink but dries with a slightly more matte appearance. It won't congeal over time like the India ink, although it may be more difficult to find.
- Calligraphy inks will come in lots of different colors, but will also be much thinner in consistency. They may take more practice to use perfectly, and normally require a thicker paper to stop them from running or blotting as much, but will look fantastic once you learn how to use them.
- Acrylic inks are multi-purpose, being able to be used for all sorts of other arts and crafts. Acrylic inks are normally water-resistant and should be quite easy to track down.
- Use a high-quality, thick paper over 70GSM. When you're first learning how to use a dip pen, a thinner paper may bleed too easily or tear as you try to apply the right pressure. Use a high-quality paper, with a thickness above 70GSM when you're first learning how to use a dip pen.[4]
- High-quality paper will also give you a much better looking final product for your calligraphy or drawing. Calligraphy paper or drawing paper should be available at your local art store.
EditDipping the Pen - Grip your pen as you would hold a pencil. With the pen nib in the nib holder, place the dip pen so the end sits between your thumb and index finger. Make sure the tip is sitting over your middle finger before wrapping your thumb and index fingers around it to hold the pen in place.[5]
- Some nib holders will have bumps and grooves along the surface to help it sit comfortably in your hand. Move the nib holder around until you can grasp it easily.
- Dip the nib of the pen into the ink until it covers the reservoir hole. Take the lid off of your ink and slowly dip the nib into the ink. You don't need to submerge the entire nib, only just enough that it comes up to the level of the hole in the nib. This is where the ink will be stored while writing, with the pressure applied to the nib pushing the ink towards the tip as you write.[6]
- Some nibs may have reservoirs that sit on top of the nib rather than being a part of it. Regardless, find the small hole somewhere near the middle of the nib and submerge the nib only to that point.
- If you dip the pen too deeply into the ink, you might end up spilling ink or getting it all over your hands and paper.
- Some people may prefer to use an eyedropper to drop ink into the pen, rather than dipping the nib into the ink itself.
- Shake off any excess ink with sharp, downward strokes. As you lift the nib out of the ink, some of the excess ink will start dripping off. Hold it over the ink container and give it a few, firm shakes to remove any ink not sitting in the reservoir. It's better for the ink to drop back into the container than dripping all over your paper or drawing![7]
- Use only one or two sharp, downward shakes to remove excess ink. Anything else may splatter ink all over the place.
EditWriting or Drawing with the Dip Pen - Hold the pen at a 45-degree angle to the paper. This will let the ink work towards the tip of the nib at a natural pace, as well as stopping any part of the nib other than the tip from touching the paper. With the very tip on the paper, adjust the angle of your pen until it is roughly 45-degrees from the surface you're writing on.[8]
- Draw a few lines on some scrap paper first. This will use up any drops of ink sitting at the tip of the nib that may result in large blobs on your paper. Draw one or two lines on a scrap piece of paper to get the ink flowing smoothly, and to give you a sense of how the dip pen itself works.[9]
- If you're just starting out using a dip pen, this might help you get a sense for how much pressure to apply and how the pen functions. Spend a while playing around with the pen on some scrap paper before you begin drawing or writing.
- Practice using the dip pen with different amounts of pressure. Once the ink is flowing smoothly and you have a handle on how to use the pen, start using it for writing or drawing! Use a light pressure at first to get a very thin line, before adding more pressure to make the line thicker and thicker. Play around with this as you write or draw to get the most use out of your dip pen.[10]
- If you're using the dip pen for calligraphy, try shifting between lighter and heavier pressure as you write different letters.
- For drawing, try applying different amounts of pressure as you crosshatch for a darker or deeper look.
- Dip the pen in the ink again after each sentence. As the reservoir in the dip pen can only hold a small amount of ink, you'll need to dip it back into the ink container frequently. When you notice the lines becoming thinner and slightly broken up, or see the reservoir itself running out ink, lift the pen up from the paper and add more ink to the reservoir.[11]
- The thickness of your nib will change the frequency with which you'll need to reapply ink. Finer nibs will need more ink after every sentence or so, whereas thicker nibs may need more ink after every word.
- The frequency with which you'll need to dip your pen when drawing will depend on what it is you're drawing. Keep an eye on the pen and the lines you make to see when the ink begins to run out.
EditCleaning Your Dip Pen - Rinse the nib in warm water. Once you've finished using the pen, dip the nib of the pen into a small glass of warm water to wash away any remaining ink. If you leave any ink to dry into your nibs, the dip pen may not work as well in future or may become much more difficult to clean.[12]
- Keep a glass of warm water beside you as you use the dip pen so that you can clean it immediately once you've finished with it. This will also be helpful if you want to use multiple colors of ink on one project.
- Dry the pen thoroughly. Lift the pen out of the water and give it a firm shake to remove any excess water. Place the nib of the pen onto a dry cloth or a paper towel and wipe it until it is completely dry and all of the ink has been removed.[13]
- Make sure that no fibers from the paper towel or cloth get trapped in the nib, as these can get caught in the ink and ruin future projects.
- Nibs will rust very easily if they are left damp for too long. You should always dry you the nibs thoroughly before storing them.
- Store the pen without putting pressure on the nib. You should never store the pen with the weight resting on the nib, as this will damage it over time. Lie the pen on its side in a drawer, or keep it in a pen holder with the nib facing upwards.[14]
- Over time, the tines at the end of the pen nib may start to separate. Hold your nib up to a light. If any light comes through the nib, it's a good sign that the nib is damaged and needs to be replaced.
EditThings You'll Need - Dip pen nib
- Nib holder
- Ink
- Paper
- Warm water
- Paper towel
EditSources and Citations
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| How to Make Fried Cauliflower Posted: 23 Jan 2019 12:00 AM PST Cauliflower is a delicious, healthy vegetable that's high in fiber, nutrients, and antioxidants. Frying battered cauliflower in a pan or deep fryer is a great and easy way to enhance its flavor. With a few simple ingredients and techniques, you'll have an excellent side dish that even the pickiest eater at your table will happily gobble up. EditIngredients EditPan-Fried Cauliflower Florets - 1 small cauliflower
- 2 eggs
- of milk
- of all purpose flour
- of salt
- of ground pepper
- pinch of ground cayenne pepper to taste (optional)
- of olive oil
Yields 4 Servings EditDeep-Fried Cauliflower - 1 small head of cauliflower
- of flour
- of cornstarch
- of baking powder
- of salt
- of water
- of hot sauce
- of seasoned breadcrumbs
- of oil for frying, safflower or other
Yields 6 Servings EditPan-Frying Cauliflower Florets - Boil the whole cauliflower head. Bring a pot of water to a boil and submerge the entire cauliflower head. Let it boil for about 7-10 minutes, depending on how cooked you like your vegetables to be.[1]
- Rinse the cauliflower in cool water and chop it into florets. Use a knife to cut up the cauliflower head into pieces, or roughly bite-size. Try to keep them all a similar size so that they'll fry evenly. The more flat sides your florets have, the easier you'll find it to fry them.[2]
- Prepare 2 mixtures for the batter. In one small container, whisk together 2 eggs and of milk. In another small container, combine of flour, each of salt and black pepper, and a pinch of ground cayenne pepper if you want a bit of extra spice.[3]
- Dip each cauliflower floret into the egg mixture. Use tongs or a fork to place one floret at a time into the mixture. Turn and swish the floret around to cover it generously with the egg batter.[4]
- Coat the florets in the flour mixture. After dipping a floret into the egg mixture, use the tongs to move it to the container with the flour mixture. Turn the floret in the flour until it's well covered. Set the battered florets aside on a plate until you're ready to fry them.[5]
- Heat up the olive oil in a large skillet over medium-high heat. Heat about of olive oil in a large skillet. Be sure to use enough to thinly coat the bottom of the skillet!
- You'll know the oil is hot enough when it begins to shimmer.
- Add the florets to the skillet and fry the first side for 3 minutes. Put the florets down in the hot oil without crowding them. Place the florets flat-side down if there is a flat side. Fry the first side for about 3 minutes without moving the florets around.[6]
- The undersides of the florets should be golden brown.
- You can probably fit 8-10 florets into the skillet at a time without overcrowding.
- Flip the florets with tongs and fry until all sides are nicely browned. Some pieces won't have 2 flat sides to fry. Cook oddly-shaped florets on at least 3 sides to make them as crispy as possible. Flip whenever the part of the floret touching the hot oil is golden-brown.[7]
- If the oil starts to look low after the initial batch, add a little more to the skillet and let it heat it up again before continuing.
- Remove fried florets from the skillet onto a paper towel to drain. After one batch is fried, use the tongs to transfer the cauliflower pieces to a paper towel while you fry the next batch. The paper towel will soak up any excess oil.[8]
- Serve the fried cauliflower warm. Try dipping the florets into sour cream or Greek yoghurt sauce.[9] Garnish with fresh chopped parsley if you want.
- You can refrigerate leftover cauliflower for 3-5 days in an airtight container. Make sure you refrigerate any leftovers within 2 hours of cooking.[10]
- Fried cauliflower tastes best fresh and hot. Reheat any leftovers in an oven at for about 10 minutes. Avoid microwaving the cauliflower, or it will become mushy.[11]
EditDeep-Frying Battered Cauliflower - Chop up your head of cauliflower. Use a knife to cut it into rough, small florets. Try to keep them all about the same size so that they deep-fry evenly. You don't need to boil the cauliflower first, though you can if you prefer it to be more tender.[12]
- Prepare the batter. Combine of flour, of baking powder, of cornstarch, and of salt in a large bowl. Add of water and of hot sauce. Mix all the ingredients into a smooth batter. In a separate bowl, put out of breadcrumbs.
- Leave out the hot sauce if you want your dish to be less spicy.[13]
- Dip the cauliflower florets into the batter. Use tongs to lower each piece into the mixture and turn to coat it evenly. Lift out the floret and hold it over the bowl with the tongs, allowing the excess batter to drip back into the bowl.[14]
- Roll the cauliflower florets in the breadcrumbs. Use the tongs to place the batter-covered florets into the bowl of breadcrumbs. Roll and turn the cauliflower pieces to make sure that they're thoroughly coated in breadcrumbs.[15]
- Once you've battered the florets, you can set them aside on a plate.
- Pour in the oil and heat the deep fryer. You can use safflower, vegetable, or peanut oil for this with great results. Wait until the deep fryer reaches before proceeding.[16]
- If you don't have a deep fryer, fill a skillet with of oil and heat it on the stove.
- Deep fry the florets for 4-6 minutes until they're golden brown. Use tongs to lower the florets into the deep fryer in batches. Don't overcrowd the basket. Keep checking the batter for a golden brown color for the best indication of doneness.[17]
- Once the florets are in the oil, you don't need to move them around or do anything else to coax them along.
- Remove the florets with tongs and drain them on paper towels. Line a plate with a few layers of paper towels. Transfer the fried florets to the plate and let the paper towels absorb any excess oil.[18]
- Keep the paper towel on a plate rather than the counter for easier clean-up.
- Serve the cauliflower warm. Fried cauliflower tastes best when it's freshly cooked, so serve it while it's still hot. You can taste it first and season it with more salt, if you want to. Try garnishing with fresh parsley for a nicer presentation![19]
- Refrigerate any leftovers for 3-5 days in an airtight container, or tightly wrapped in aluminum foil or plastic wrap.[20]
EditThings You'll Need EditPan-Fried Cauliflower - Skillet
- Saucepan or steamer
- Mixing bowls
- Knife
- Tongs or similar implement
EditDeep-Fried Cauliflower - Deep fryer or skillet
- Mixing bowl
- Knife
- Tongs
EditRelated wikiHows EditSources and Citations EditQuick Summary
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