| How to Choose Cold Weather Fitness Clothing Posted: 31 Jan 2019 04:00 PM PST It is always important to protect yourself against the cold, even when you're exercising. During cold weather, make sure that you are wearing the right layers made out of material that both wicks away moisture and insulates your body. You should also choose clothing that protects your head, hands, and face. You may even decide that you need winter-specific footwear. The key is to pick layers that you can remove and add as you need. EditPicking the Right Layers - Choose a light base layer. The layer closest to your skin should be a moisture-wicking material that will keep you dry as you sweat. It should also be form fitting to help insulate your body. Avoid cotton, as it can become damp from your sweat. Instead, look for shirts that are made of:
- Wool
- Polyester
- Wool/Polyester mix[1]
- Polypropylene[2]
- Wear fleece over the base layer. The middle layer can be a pullover sweater, a front-zipping jacket, or a vest. It should be warm and insulating while still allowing your body to breathe. Fleece is a good middle layer as it is warm and soft like wool but much lighter.[3]
- If you live in an area that is extremely cold, you may decide to wear wool. Be aware that it is much heavier, and it may be more burdensome as you exercise.
- Find a breathable outer coat. The outermost layer should be a waterproof coat. You may want to look for one that has zipper vents, which you can open to air out your armpits. Unless you live in an extremely cold area, you may only need a light shell or a raincoat for this layer.[4] Some good materials for the outer layer include:
- Pick long pants or tights. You should not wear shorts during the wintertime. Although you can warm up through exercise, it may not be sufficient to prevent cold related conditions like hypothermia. Wear long pants, leggings, exercise tights, or yoga pants when exercising outside.
- If it is dry outside, you might choose a polyester blend or cotton for your pants.
- If it is wet or snowy, you might opt for a waterproof bottom.
- If you run, you may want to look for thermal running tights.
- Select reflective gear. As it can get dark early in winter, you want to make sure that you are visible to motorists as you exercise. When buying fitness clothing, look for outer layers that have reflective coloring, such as metallic orange or silver.[5]
- If you cannot find reflective winter clothing, you can also look for clip-on LED lights or reflective arm bands, belts, and shoe clips.
EditProtecting Your Head and Hands - Buy a hat or headband. Headgear can keep your ears and head warm as you exercise outside. When looking for good hats and headbands, find a material that is thick and insulated. Both hats and headbands should pull over and cover your ears.[6]
- If you get a knit hat, make sure that it is lined on the inside.
- Layer your gloves. Try finding thin glove liners that you can wear under thicker gloves. When your hands get too warm, take off the heavier gloves, and just wear the glove liners.[7]
- Glove liners are often made out of thin, insulating materials. Some may be made out of natural materials, like wool, while others made be a mix of synthetic materials, like Thermasilk, spandex, and nylon.
- Your outer gloves can be something heavier, such as knitted wool. You can even wear fingerless hand warmers over the glove liners if that is more comfortable.
- Find a helmet for winter sports. If you are skiing, snowboarding, or biking, make sure that you have adequate head protection. A good helmet will prevent injury in case you slip or fall.[8]
- A good helmet will be snug but not too tight. Be sure to try on helmets before purchasing. If you will wear the helmet with goggles, bring the goggles to try on with it.
- Look for a helmet that has an insulated layer on the inside and a hard outer casing. This lining should cover your ears to protect them from cold wind.
- Some winter helmets will have vents or adjustable plugs to prevent your scalp from sweating.[9]
- Search for a ski mask. Ski masks—also known a face liners or balaclavas-- provide extra protection against extremely low temperatures. These resemble hoods that pull over your head. They will often cover your mouth, chin, and forehead against strong wind and cold temperatures. In addition to skiing and snowboarding, ski masks may be useful for those hiking or biking at high altitudes.
- Seek out thermal socks. If your feet get cold while exercising, you may want to find warmer socks. Thermal socks are a great choice as they keep your feet warm and dry through all types of cold weather.
- Thermal socks tend to be made out of wool. If you have a wool sensitivity, look for a pair made out of synthetic materials.[10]
- If you decide to wear thinner socks, you can layer an extra pair over the first pair for the same effect. This may be uncomfortable for running.
- Go up a size. Thermal socks are extremely thick, and you may find that your foot is cramped inside your normal exercise shoe. You may want to find a winter shoe that is one half size to one full size larger than your normal shoe. When shopping for shoes, try wearing a pair of thermal socks to see how they fit in the shoe.[11]
- Look for good traction. If you live somewhere where there is snow and ice, you will need to find a shoe with good traction. This may help prevent falls during cold weather. When looking for a winter shoe, check the bottom to see what type of traction there is.[12]
- A good shoe for snow or ice will have traction on the bottom of the shoe that resembles studs or cleats.
- If you enjoy hiking in high, snowy altitudes, you may want to look for snow cleats or crampons.
- Consider waterproof shoes. If snow and ice are an issue for you, you may want to find a shoe that is waterproof. A waterproof shoe is generally more expensive. The material is heavier and less flexible, but it can keep your feet warm and dry in snowy conditions. Water can still enter the shoe through the sock.[13] If you do not have much snow or rain in your area, you may not need a waterproof shoe.
- If your hands are cold while exercising, try placing chemical heat packs inside your gloves.
- Layers can be removed when you are too warm and added when you are too hot. You may find that you do not need them as you are moving. Once you have stopped or slowed down, you may want to add them back on.
- If the temperatures are low or if it wet and windy, you may be at risk for hypothermia. Make sure that your body is completely covered, including your hands and ears. Even with waterproof gear, you should not exercise when it is raining in low temperatures.[14]
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| How to Cook Spaghetti in the Microwave Posted: 31 Jan 2019 08:00 AM PST If you're cooking out of a dorm or small kitchen, you can still make delicious meals. Decide if you'd like to microwave the noodles using tap water or boiling water and oil. Once you've microwaved the noodles, serve them with your favorite jarred pasta sauce. Keep in mind that you can also microwave a hearty meat sauce that's great with spaghetti. EditIngredients EditMicrowaving Pasta Serving size varies EditFor the Pasta - 10.5 ounces (300 g) of uncooked spaghetti noodles
- of vegetable oil, optional
- Boiling water as needed
Makes 4 servings EditFor the Premade Sauce Serving size varies EditFor the Meat Sauce - 1 onion, chopped
- 1 garlic clove, chopped
- 1 carrot, diced
- of lean ground beef
- 1 14-ounce (411 g) can of chopped tomatoes
- of boiling water
- 1 beef stock cube or 1 teaspoon (2.5 g) of powdered bouillon
- 1 teaspoon (2 g) of dried oregano
- Black pepper, to taste
Makes 4 servings EditMicrowaving Pasta - Break up the spaghetti noodles and place them in a bowl. Get out as much spaghetti as you'd like to cook in the microwave. Then break the noodles into halves or thirds and put them in a microwave-safe bowl.[1]
- Pour enough water to cover the noodles by . You can use room temperature water or just run water from the tap into the bowl. It's important that the noodles are completely submerged.[2]
- The noodles will double or triple in size as they cook which is why they need to be covered with the water.
- Microwave the pasta for 3 minutes longer than the package instructs. Put the bowl in the microwave and read the pasta cooking instructions. Set the timer for 3 minutes longer than the manufacturer's recommendations.[3]
- For example, if the package says to boil the noodles for 9 minutes, you'll need to microwave them for 12 minutes.
- Drain and use the cooked pasta. Carefully remove the hot bowl from the microwave. Set a colander in the sink and slowly pour the hot pasta into it so the water drains into the sink. Then top the cooked pasta with your favorite sauce.[4]
- Refrigerate leftover cooked pasta in an airtight container for up to 3 to 5 days.
EditCooking the Pasta Using Boiling Water - Break the dry spaghetti noodles and put them in a bowl. Get out 10.5 ounces (300 g) of uncooked spaghetti noodles and break them into thirds. They should easily fit into a microwave-safe bowl without sticking out.[5]
- Coat the pasta with oil and pour in boiling water. Add of vegetable oil to the dry noodles and stir until they're all coated. Then pour in enough boiling water to cover the noodles by at least .[6]
- Mixing the noodles with oil will prevent them from clumping together as they cook in the microwave.
- Microwave the spaghetti for 8 minutes. Put a lid on the dish or cover it with plastic wrap. Set the dish in the microwave and heat the pasta on full power for 8 minutes. Stop and stir the noodles once they're halfway cooked.[7]
- Use caution when you stir the spaghetti since the dish will be hot.
- Remove the spaghetti and let it sit for 2 minutes. Once the spaghetti has rested for a few minutes, test a few noodles to see if they're as soft as you like. If they're too firm for you, return the noodles to the microwave and cook them for 2 more minutes.[8]
- Drain and serve the spaghetti with sauce. Set a colander in the sink and slowly pour the cooked spaghetti into it. The hot water should drain into the sink. Then serve the hot spaghetti with your choice of sauce.
- To store leftover spaghetti noodles, put them in an airtight container and refrigerate them for up to 3 to 5 days.
EditMicrowaving Premade Sauce - Pour a jar of pasta sauce into a large bowl. Choose a microwave-safe bowl that's large enough to contain any splatters from the sauce. If you want to microwave a smaller portion, just pour as much as you need into the bowl.[9]
- Microwave the sauce in 30-second increments. Put the bowl of pasta sauce in the microwave and use LOW power to heat the sauce. Stop and stir the sauce every 30 seconds as it heats.[10]
- Keep in mind that it will take 2 to 3 minutes to heat a full jar of pasta sauce while a single portion might only take 1 minute.
- Spread the hot sauce over your cooked noodles. Once the pasta sauce is as hot as you'd like, remove it from the microwave and spoon it over cooked spaghetti noodles. Serve the sauce and noodles while they're hot.[11]
EditCooking Meat Sauce in the Microwave - Chop 1 onion, 1 garlic clove, and 1 carrot. Peel the produce and set them on a cutting board. Then use a sharp knife to chop the onion into pieces and mince the garlic clove. Dice the carrot into pea-sized pieces and transfer everything to a large microwave-safe bowl.[12]
- If you're short on time, buy a package of ready-cut onions and carrots to use.
- Mix of lean ground beef with the veggies in the bowl. Mix the meat into the chopped vegetables as you break it into smaller pieces. This will help the beef cook evenly.[13]
- Cover the bowl and microwave the mixture for 3 minutes. Lay a piece of plastic wrap over the bowl with the meat and vegetables. Then cut a slit in the plastic wrap so steam can escape. Microwave the meat and vegetables for 3 minutes using high power.[14]
- If you don't want to use plastic wrap and the bowl has a lid, set the lid on the bowl so it's slightly askew and steam can escape.
- Use caution when handling the dish since it will become very hot.
- Microwave the meat mixture for 3 more minutes. Keep the mixture covered and microwave it until the meat is no longer pink. To ensure it's finished cooking, insert a meat thermometer into the center of the dish. The meat should reach .[15]
- If the meat is still slightly pink or hasn't reached , cover and microwave it for 1 more minute before checking it again.
- Drain off any visible grease from the bowl once the meat has finished cooking.
- Stir in the tomatoes, water, stock, and oregano. Open a 14-ounce (411 g) can of chopped tomatoes and add it to the bowl with the meat and vegetables. Stir in of boiling water, 1 teaspoon (2 g) of dried oregano, and 1 beef stock cube or 1 teaspoon (2.5 g) of powdered bouillon.[16]
- Microwave the meat sauce for 7 minutes. Lay the plastic wrap or lid back on the bowl and heat the sauce on full power. The sauce should begin to bubble and become fragrant.[17]
- Taste the sauce and stir in ground pepper according to your taste. It's safe to taste the sauce since the meat is already cooked.
- Microwave the sauce for 10 more minutes before serving. Remove the lid and stir the sauce well. Then set the lid or wrap back on the bowl and heat the sauce for 10 more minutes. Stir it at the halfway point so the sauce cooks evenly. Carefully remove the sauce from the microwave and spoon it over the cooked spaghetti.[18]
- Cover and refrigerate leftover meat sauce for up to 3 or 4 days.
EditThings You'll Need EditMicrowaving Pasta - Microwave-safe bowl
- Colander
EditCooking the Pasta Using Boiling Water - Microwave-safe bowl
- Lid or plastic wrap
- Spoon
- Colander
EditMicrowaving Premade Sauce - Large microwave-safe bowl
- Spoon
EditCooking Meat Sauce in the Microwave - Measuring cups and spoons
- Large microwave-safe bowl
- Knife and cutting board
- Fork
- Plastic wrap or a paper towel
- To help pasta heat evenly in the microwave, don't put it on a plate in a circular mound. Instead, make a hole in the middle, so it's in the shape of a donut or ring. This helps it heat faster, and more evenly.[19]
- For gluten-free spaghetti, skip the pasta noodles and cook spaghetti squash in the microwave instead.
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| How to Win a Spelling Bee Posted: 31 Jan 2019 12:00 AM PST If you're preparing for a spelling bee, you don't have to read a dictionary cover to cover, but you do need to study! Whether you're competing at your school or at a higher level, improving your vocabulary and learning word patterns can get you closer to victory. With a lot of hard work and perseverance, you can master the spelling bee and take home a trophy! EditStudying Words - Review the word list if you have one. Familiarize yourself with the words that will appear in the spelling bee. Circle any words that seem difficult or any you don't recognize so you know where to focus most of your attention. Make sure you practice spelling each of the words from the list until you master them.[1]
- Work on word lists made for your grade level before moving on to lists made for higher levels.
- Look for common spelling bee words online if a list isn't provided. Many regional and national spelling bees don't have set word lists, but you can find frequently used words through Merriam-Webster and online study sources. Find words that you find challenging and focus your time on learning them. Start with words in your grade level before studying higher-level words.[2]
- Spell It! From Merriam-Webster lists over 1,000 words that are commonly used in bees along with tips and tricks on how to remember their spelling. You can find the words here: http://myspellit.com/.
- Look on online flashcard websites like Quizlet for study options that other people preparing for spelling bees have made.
- Listen to the pronunciation of each word online so you hear how it sounds. Most online dictionaries offer an audio option where you can hear each word. Type the word into the search bar on the website and click on the small speaker icon to hear the word. This is how the announcer at the spelling bee will say the word.[3]
- Hearing the word while looking at the spelling will help you recognize how the letters are vocalized.
- If you're familiar with phonetic writing, you can find the correct pronunciation in the dictionary.
- Practice spelling 15-20 words every day. Break your workload into manageable chunks of words to focus on. Pair difficult words with ones you're familiar with to give yourself a break between challenging spellings. Work until you master how to spell each word on your list for that given day.[4]
- Revisit words after a week to see if you can spell them correctly again.
- Increase or decrease the number of words you practice depending on what works for you.
- Have someone announce the words so you can practice spelling them out loud. Pretend you're standing in front of a microphone just like you would at the actual spelling bee. When your friend or parent reads off the word, ask any questions you have, such as the definition or country of origin, or have them repeat the word. Practice spelling each word aloud.[5]
- Having someone read the words for you helps prepare you for being on stage as well as work on spelling under pressure.
- Make sure they pronounce the words correctly when they announce the words.
EditImproving Your Vocabulary - Familiarize yourself with common word roots to figure out definitions. Many words are made by combining 2 or more roots that give hints on what the word means. A majority of words in English are formed with Latin or Greek roots. Make a list of common roots you find in your words. When you hear a new word, think back to the definition and the root word to figure out the spelling.[6]
- For example, the word telephone is made up of the roots "tele-" which means "at a distance" and "-phone" which means voice. Knowing these roots can help you spell words like television, telekinesis, or phonograph based on their definitions.
- Look up the etymology of words online to learn the origins of words. Words originating from different countries may have specific rules or patterns that can help you spell the words. For example, words originating from Japan tend to end with a vowel sound or the letter N.[7] Study words that come from various countries and regions of the world to familiarize yourself with their patterns.[8]
- Ask a librarian or English teacher to help you find a book to help you learn etymology.
- Many schools have access to the Oxford English Dictionary (OED) that lists the entire history of a word. Ask your librarian if your school or university has an OED login.
- Read more books and look up words you don't know. Keep a dictionary near you as you read books at and above your grade level. If you come across a confusing word, try to guess what the word means based on the rest of the sentence, and then look it up in your dictionary. Make a list of the words you stop for to practice with.[9]
- For example, in the sentence, "I noshed on some pretzels," you may be unfamiliar with the word noshed. Based on the context of the sentence, you can guess that nosh means "to eat." When you look up the word, you'll find nosh means "to eat a snack."
- Some e-readers have a built-in dictionary that lets you look up words just by tapping on them.
- Play word games. Look online for crosswords or practice spelling tests to help improve your spelling and increase your vocabulary. Keep track of words that are challenging so you can come back to them and practice spelling them later.[10]
- If you want to play games with friends, try playing a game of Scrabble, Boggle, or Words with Friends.
EditCompeting in the Spelling Bee - Watch some spelling bees before you compete. If you've never seen or participated in a spelling bee before, familiarizing yourself with what they're like can help you feel more comfortable. Try attending a spelling bee in person or watching footage of different spelling bees online.
- Watching spelling bees can give you an idea of the typical format of the bee and what the on-stage experience is like for the competitors.
- You can watch televised national spelling bees, like the Scripps National Spelling Bee, on stations like ESPN. Check on YouTube for footage of smaller local or regional spelling bees.
- Conquer stage fright. Stay calm while you're on stage by taking slow, deep breaths. Look directly at the announcer rather than anyone in the crowd so you don't get distracted. Listen to the announcer carefully so you hear each word.[11]
- Practicing spelling in front of your friends and family before the day of the spelling bee can help prepare you for standing in front of a larger audience.
- Spell words on your palm with your finger to help remember the spelling. Pretend your finger is a pencil and your other hand is a piece of paper. As you hear the word, start writing it out one letter at a time in your palm. This can help you visualize the word better and recognize any mistakes before you spell the word out loud.[12]
- Take your time when spelling the word. Once you start saying it out loud, you can't make any changes.
- Try writing the words with your finger when you're practicing for the spelling bee to get used to the motions.
- Ask questions about the word if you need clarification. If your spelling bee allows it, ask for the definition, country of origin, and what part of speech the word is so you know what patterns or roots you can expect from your word. If you have trouble hearing the announcer, ask them to repeat the word until you have a clear understanding of it.[13]
- Some spelling bees will allow the announcer to use the word in a sentence so you can hear it in context.
- If you have a word list, start practicing from somewhere different every time. This will help you learn better than just memorizing the order.
- Read a lot to increase your vocabulary.
- Even if you don't get the win the first time, keep trying again and again. If you keep studying and learning, you might be able to win in the coming years.[14]
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