| How to Use Retinol Posted: 21 Feb 2019 04:00 PM PST Retinol is an over-the-counter skin cream derived from a highly concentrated form of vitamin A. It's typically applied to the face in order to reverse some of the effects of aging, and can be purchased at any large pharmacy, drug store, or supermarket.[1] If you use retinol creams correctly, they may eliminate acne, reduce wrinkles, and make skin damage less visible. If you have any skin conditions (e.g., eczema) or have any medical allergies, consult a doctor before applying retinol creams. EditApplying Retinol Cream - Purchase an over-the-counter retinol cream. If you haven't used a vitamin A cream on your skin before, it's best to start with a gentle OTC cream. Retinol creams are also available in prescription-strength, but these may damage your skin if you haven't used a vitamin-A cream before.[2] OTC retinol creams like retinyl palmitate or retinaldehyde (both common types) are mild and great to begin with.[3]
- If you apply prescription-strength retinol cream to skin that isn't used to it, the skin will become dry and flake off.
- Apply retinol cream at night before bed. The retinol will work best if it's left on your face for a long period of time (e.g., overnight) without being rubbed, bumped, or otherwise disturbed. The delicate skin on your face is also more permeable at night. So, incorporate the retinol cream into your night facial skincare routine.[4]
- For example, get in the habit of putting on a retinol cream after you brush your teeth and just before getting into bed.
- Wash your face and wait 20 minutes for the skin to dry. Use a gentle soap and warm water from your kitchen or bathroom tap. Once you've washed, pat your face dry with a clean towel. Then, wait 20 minutes after washing your face before you apply retinol cream.[5]
- If you don't wait 20 minutes and decide to apply the cream prematurely, any moisture left behind can interact with the Retinol and cause irritation, redness, and peeling.
- Squeeze out a of retinol cream onto a fingertip. The amount you squeeze out onto your finger should be roughly the size of a pea. This is all the cream you'll need to cover your whole face. If you use an excessive amount of retinol cream to begin with, you'll risk drying and damaging your face.[6]
- Keep in mind that your facial skin is more delicate than skin on other parts of your body.
- Rub the cream into your facial skin with a circular motion. Take about half of the retinol cream that's on your fingertip and rub it lightly into your forehead. Then take the rest of the cream and, using fingertips from both hands, rub it across your cheeks and chin and around your eyes until you no longer see any product. Rub the cream in using small, circular motions.[7]
- Put on moisturizer after 20 minutes, if desired. Retinol creams are coarse and take time to absorb into your skin. So, read a book, watch TV, or wash the dishes for 20 minutes while the cream soaks in. If you apply a moisturizing lotion to your face as part of your nightly routine, apply it after these 20 minutes have passed.[8]
- Wait 3–4 days before applying retinol cream again. If the skin of your face isn't used to having retinol cream applied to it, it can quickly dry out or begin to flake. Instead of using retinol cream every day, let your skin adjust to the new cream. So, if you first applied retinol cream on Sunday night, wait until Wednesday or Thursday night before applying the cream again.[9]
- If you have sensitive skin, try waiting a full week before reapplying retinol cream.
- Build up to daily usage over a period of 6 months. With continued retinol usage, your facial skin will lose its sensitivity to the cream and you'll be able to apply it more frequently. Escalate your usage gradually so your skin doesn't flake. For example, try using it 2 times a week for 2 weeks, then 3 times a week for 3 weeks.[10]
- After that point, try applying the retinol cream daily, as long as you're not experiencing any side effects.
EditDealing with Side Effects - Be prepared for some light skin peeling with normal usage. If this is your first time applying a vitamin A cream to your face, you'll experience a few mild side effects. Skin around your eyes or on your cheeks may turn a light reddish color and feel slightly itchy or irritated. You may also notice small amounts of skin peeling off from your face.[11]
- This is normal and should stop in 2-3 days.
- Apply sunscreen to your face when you're outside during the day. Retinol can make your skin very sensitive to ultraviolet rays from the sun. Wearing a sunscreen will protect your skin and keep it looking fresh. So, before you step out into the sun, apply a facial sunscreen with an SPF of at least 30 that offers UVA and UVB protection.[12]
- Purchase a facial sunscreen at any large supermarket or at any drugstore or pharmacy.
- Use a moisturizing cream if your skin starts to feel tight or dry. This is especially likely to happen during cold winter weather or during times of low humidity (especially if you live in a dry climate to begin with). So, increase the amount of moisturizer or moisturizing lotion that you apply to your face if you start noticing an increase in dry patches from the retinol cream.[13]
- If you don't already use a moisturizing cream with your retinol cream, try it out and see if it makes a difference on any flaky skin.
- See a doctor if your skin flakes severely when using a retinol cream. Some people—especially anyone with sensitive skin—find that they cannot use retinol cream long term without experiencing painfully reddened, flaky skin.[14] If you experience this, schedule an appointment with your doctor and explain your symptoms. They may suggest that you find an alternative cream that doesn't contain vitamin A.
- If your doctor doesn't have much experience with retinol and other vitamin-A-based creams, they may refer you to a dermatologist.
- Retinol works by applying antioxidants which neutralize free radicals on the skin of your face. Free radicals speed up the process at which your skin wrinkles, so destroying them will slow down the wrinkling process and keep your skin looking younger for longer.[15]
- People who are pregnant or breastfeeding should avoid using retinol creams.[16]
- Retinol creams can interact negatively with other medications that you may be taking. Check with a doctor before applying any vitamin A cream if you're taking any anticoagulants or retinoids. Also check with your doctor if you're taking weight-loss medications like Orlistat or cancer drugs like Bexarotene.[17]
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| How to Make a Grilled Cheese Sandwich with an Iron Posted: 21 Feb 2019 08:00 AM PST Grilled cheese sandwiches are easy and very affordable to make. However, if you do not have access to a stovetop or are lacking a frying pan, you may be thinking that you are unable to make one. But if you own an electric iron and have some aluminum foil, then you are in luck. Using an iron to make a grilled cheese sandwich is easy to do and requires less clean up than using the stovetop. Once you have assembled your ideal grilled cheese sandwich, simply wrap it in foil and use the heated iron to press and cook it. EditIngredients - 1 tbsp (14.2 g) of butter, softened
- 2 slices of bread
- 2 slices of cheese
- 1-2 slices of deli ham (optional)
- 1 tomato, thinly sliced (optional)
- 1 apple, thinly sliced (optional)
Yields 1 sandwich EditAssembling Your Grilled Cheese Sandwich - Turn on your electric iron and set it to a medium heat. Rest your electric iron on a heat resistant surface, like on a baking sheet. Then, set it to a medium heat, and allow it to heat up while you prep your sandwich. Refer to the manufacturer instructions for how to operate your particular iron if needed.[1]
- Do not set your electric iron to the steam setting, as this will not effectively toast your bread.
- Place 2 slices of bread onto a plate to begin making your sandwich. Pick 2 slices of your favorite bread to use for your grilled cheese sandwich. Try to use a dense bread that does not have holes in it. Otherwise, the melted cheese won't stay inside your sandwich.[2]
- For a classic grilled cheese sandwich, use 2 slices of a soft white bread.
- For a sandwich with an extra crunch, choose sliced ciabatta, multigrain, or sourdough bread.
- For a sandwich with a more earthy bite, use rye or pumpernickel bread.
- Spread 1/2 tbsp (7.1 g) of softened butter onto 1 side of both bread slices. Use a butter knife to help spread the softened butter evenly across the bread. Do not feel pressured to use the entire 1/2 tbsp (7.1 g) of butter, but make sure that the surface is completely coated. Otherwise, the bread will not brown properly under the heat of the iron.[3]
- Instead of butter, consider using margarine or another butter substitute to coat the bread.
- Repeat this process with another 1/2 tbsp (7.1 g) of softened butter for your second slice of bread.
- Add 2 slices of cheese in between the unbuttered sides of the bread slices. Flip 1 of the slices of bread over, so the buttered side is against the plate. Layer 2 slices of your favorite cheese onto the bread.[4]
- Refrain from using more than 2-3 slices of cheese, as the melted cheese will leak out of your sandwich and stick to the foil.[5]
- Choose slices of American cheese for a classic grilled cheese sandwich or use slices of a sharp cheddar cheese for a stronger taste.
- Make your grilled cheese creamier by using slices of mozzarella or make it tangier by using Swiss cheese or provolone.
- Include sliced cold cuts, fruits, or vegetables to add texture. Transform your plain grilled cheese sandwich by slipping in slices of cold cuts, fruits, and vegetables between the 2 slices of cheese. The heat from the sandwich will warm the additional components and cover them in delicious melted cheese.[6]
- Place 1-2 slices of deli ham between American or Swiss cheese to give the sandwich a saltier taste.
- Add slices of tomato between pieces of mozzarella or provolone to contrast the creaminess of the cheese.
- Pair thin slices of apples with a sharp cheddar cheese to cut its bitterness and add a juicy sweetness to the sandwich.
- Place the unbuttered side of your second slice of bread on top of the cheese. Take your second slice of bread and rest the unbuttered side against the layered cheese. Refrain from pressing the sandwich together as this will remove some of the butter coating.[7]
- Repeat this assembling process for any additional sandwiches you would like to make.
EditCooking the Sandwich with an Iron - Wrap the sandwich in aluminum foil to create a barrier from the iron. Use your sandwich to size the piece of aluminum foil, and then cut it. Place your sandwich in the center of the foil, and carefully fold the edges of the foil inward to completely encase the sandwich.[8]
- The foil will not only create a protective barrier between the hot iron and the buttered bread, but it will also catch any melted cheese that oozes out while cooking.
- Set the wrapped sandwich onto a baking sheet to protect your work surface. Avoid melting or damaging your work surface with the heat from the iron by placing the sandwich onto a baking sheet. Put 1-2 pot holders underneath the baking sheet to keep it from slipping if needed.[9]
- Instead of a baking sheet, use a heat-resistant cutting board. These are typically made out of stone or wood and can be purchased in the kitchen section of your local department store or online with major retailers.
- Place the hot iron on top of your sandwich and leave it to cook for 4 minutes. Position the wide bottom portion of the iron on top of your bread, as the triangular top will not cover the bread fully to cook it evenly. Allow the weight of the iron to press down on your sandwich. Refrain from adding any additional pressure with your hand, as this may cause the cheese to squeeze out of your sandwich.[10]
- Different iron brands can heat up at different temperatures. If you are worried that you may burn the bread, check on the sandwich after letting it cook for 2 minutes. Continue toasting it for the remaining 2 minutes as needed. Make sure to use potholders when handling the sandwich because the foil will be hot.[11]
- Use potholders to flip the sandwich and cook the second side for 4 minutes. Carefully flip your sandwich over using potholders. Then, place the wide bottom portion of the iron on top of the sandwich and let the second side cook for 4 minutes. If you needed more or less time to cook the first side of the sandwich, make sure to account for that when cooking the second side.[12]
- Your sandwich will be toasted on both sides and slightly flattened with the cheese completely melted when it is finished cooking.
- Remove the iron and turn it off when your sandwich is finished cooking. Make sure to place the hot iron back onto a heat-resistant surface to avoid damaging your work surface. Allow the iron to cool off completely before storing it.[13]
- Let the sandwich rest for 1-2 minutes before unwrapping and serving it. Be careful as you unwrap the sandwich, as the steam trapped within the foil will be hot. Place your grilled cheese sandwich onto a serving plate, and enjoy![14]
- Use your butter knife to cut the sandwich in half to make it easier to eat.
- Repeat the cooking process as needed for any additional sandwiches. As long as the foil does not have any holes in it, reuse the same piece of foil to make multiple sandwiches.[15]
- The temperature range can vary slightly between iron brands. Check on your sandwich halfway through the cooking time to make sure you are not burning the bread. Continue cooking it as needed until the bread is toasted and the cheese is melted.[16]
- Be careful not to burn yourself when using the iron, and make sure to rest it on a heat-resistant surface to avoid damaging your working space. Let the iron cool off completely before putting it away.[17]
EditThings You'll Need - Electric iron
- Aluminum foil
- Butter knife
- Baking sheet or a heat-resistant cutting board
- Potholders
- Measuring spoons and cups
- Serving plate
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| How to Resist Temptation Posted: 21 Feb 2019 12:00 AM PST Temptation is when you have the desire to do something that is bad for you in some way. For example, you might feel tempted to do something you know is unhealthy for your body or that is against your personal values. When this happens, you can resist temptation by distracting yourself, thinking of the consequences, or using visualization. To avoid temptation in the long-term, strengthen your willpower and get rid of your temptations. EditCoping with Temptation in the Moment - Distract yourself with a healthier activity. Distraction is a great way to avoid temptation because it shifts your thoughts to something else. If you aren't thinking about your temptation, it's easier to say "no." Choose a distraction that you enjoy so the temptation will lose its appeal.[1]
- For example, let's say you're tempted to eat a second slice of dessert, even though you know it's unhealthy. You might distract yourself by engaging in your hobby or calling a friend.
- Let's say you just broke up with your partner and are tempted to text them, even though you know it's a bad idea. You might instead start a conversation with a friend or distract your attention with your favorite hobby.
- Tell yourself you'll indulge your craving in 15 mins, then delay it longer. This helps you avoid giving into temptation until your craving passes. It's easier to wait 15 minutes than it is to think you can never have what you want, so you can use this technique to trick your brain. Eventually, your craving should fade away[2]
- For example, let's say you're trying to lose weight but you keep craving candy. Set a timer for 15 minutes, then start doing another task. Keep delaying the treat for 15 minutes until you aren't tempted anymore.
- List the consequences of giving into your temptation. Imagine what will happen if you give into temptation. What will your life look like in the long run? How will you feel tomorrow? Facing the consequences can help you resist whenever temptation arises.[3]
- Let's say you're tempted to cheat on your partner. You might imagine yourself telling your partner and losing your relationship. You could also list the other things you'd lose, like your good reputation, friendships, and time with your children, if you have them.
- You might be at a party where you're tempted to use illegal drugs. Imagine getting caught by your parents or police. Consider what could happen if your school or job found out. You might get kicked out of your school activities and may have a harder time getting into the college you hope to attend.
- Visualize yourself resisting the temptation to increase your resolve. Picture yourself saying "no" to whatever is tempting you. Imagine that you're successful in resisting, and picture yourself reaching your goals. This helps you feel like resistance is possible.[4]
- For example, let's say you're trying to save money for a trip, but you feel tempted to buy an expensive new pair of shoes. You could visualize yourself walking out of the store without making a purchase. Then, imagine yourself reaching your savings goal and going on your trip.
- Keep your visualizations positive. If a new obstacle arises in your mind, imagine yourself overcoming that, as well.
- Using visualization takes practice, so it might not feel as helpful at first. Keep picturing yourself being successful, and you'll start to believe it.
- Label your temptation so you can confront it. Denying a craving will only make it worse because you won't be able to stop thinking about it. Instead, acknowledge how you feel. Think about why you might feel that way, and then list other, healthier ways you can satisfy your needs.[5]
- For instance, you might crave sugary snacks every afternoon when you feel an energy slump. Tell yourself, "I really want candy right now because I'm tired. I can get a similar boost by drinking green tea, instead."
- As another example, let's say you're tempted to have a one night stand even though you're in a relationship. You might say to yourself, "This person is very attractive and I haven't been feeling satisfied lately, so I'm thinking about going home with them. Since I want to save my relationship, I'm going to think of a few ways I can feel closer to my partner."
EditStrengthening Your Willpower - Remind yourself why avoiding temptation is important to you. Having a strong internal drive to avoid temptation leads to more willpower when you face temptation. On the other hand, resisting temptation because others expect you to makes it harder for you to say "no." Knowing why this is important to you and reminding yourself of those reasons often can help you build up your willpower to resist temptation when the time comes.[6]
- Reflect on your reasons, which might include things like improving your health, sticking to your morals, or achieving a goal you set for yourself.
- Write down these reasons or save them in your phone. Look at your list whenever you feel tempted.
- Use mindfulness to improve your self control. Mindfulness means being in the present moment. When you're in the moment, you can observe your thoughts and feelings and just let them be. This allows you to be aware of your desires and then let them go. Here are some ways to increase your mindfulness:[7]
- Meditate for at least 10 minutes every day.
- Go for a walk in nature.
- Observe what's happening around you.
- Name the emotions you're currently experiencing.
- Engage your 5 senses by focusing on what you see, hear, smell, feel, and taste.
- Keep yourself well-rested so you'll be strong against temptation. When your energy stores are depleted, it's hard to resist temptation. Getting proper sleep and taking time to relax is important for maintaining your willpower to make good choices. Use good sleep hygiene to help you get a good night's sleep, and take at least 15 minutes for yourself every day.[8]
- Good sleep hygiene means taking an hour or 2 to wind down before bed, turning off screens 1 hour before bed, cooling down your bedroom, choosing comfortable bedding, and going to bed at the same time every night.
- Adults need 7-9 hours of sleep every night, while teens need 8-10 hours and children need 10-11 hours of sleep each night.[9]
- Manage your stress levels so you can stay strong. Stress can sap away all of your willpower, making it hard to say "no" to temptation. Unfortunately, stress is a normal part of life. Take time every day to relieve your stress so you don't get overwhelmed. Here's how to do it:[10]
- Spend time doing a hobby.
- Create something, like a painting or necklace.
- Play with your pet.
- Take a walk.
- Soak in a hot bath.
- Talk to a friend.
- Write in your journal.
- Get strength from your higher purpose if you have one. You might be trying to resist temptation to do something you think is morally wrong. This might be because of your religious faith or your closely held values. Boosting your dedication to your higher purpose by reflecting on your values or talking with others who share your ideals can help build your willpower. It's also a good idea to attend meetings or services lead by people who share your faith or purpose.[11]
- For instance, you might believe it's immoral to buy unethically-sourced products. When you feel tempted to indulge yourself, you might think about the reasons this is important to you or text a friend who believes the same way.
- If you believe eating meat is wrong, you might think about your furry friends, volunteer to help animals, and talk to others who've stopped eating meat.
- If you're trying to avoid temptation to sin, you might pray for help, read scripture about temptation, and attend religious services.
- Forgive yourself when you give into temptation, as it's only human nature. No one is perfect all of the time, so it's normal to indulge in your temptations. Don't let this set you back, however. Giving in from time to time doesn't mean you can't make healthy choices overall when it comes to temptation.[12]
- Tell yourself, "Everyone gives in sometimes. I'm going to learn from this experience and try to do better next time."
- If you're feeling guilty, talk to someone you trust who can offer guidance. They may even tell you about times when they've given into temptation.
EditGetting Rid of Temptations - Recognize what tempts you and why you want to avoid temptation. Whenever you feel tempted, take note of what was happening and how you felt. Then, think of other situations where you might experience this temptation. Consider the reasons why you want to avoid this temptation, which can help you build the willpower to resist. It will be harder to resist your temptations if you don't have a strong internal desire to avoid them.[13]
- For example, let's say you want to eat less ice cream because you're cutting back on sweets. You might notice that you feel tempted to eat ice cream every night when you have a carton in your home. You could avoid buying a whole carton and instead treat yourself to small servings of ice cream on occasion.
- As another example, you might feel tempted to drink alcohol when you're at parties, even though you're underage. If you know there's going to be drinking at a party you plan to attend, you might instead host a sober party at your home.
- Incorporate healthy alternatives into your day to minimize temptation. You won't have time to think about temptation if you're already doing something fun. Good options might include fun hobbies, yummy treats that are good for your body, and better ways to spend time with friends. These healthy activities will act as a daily distraction so you aren't tempted.[14]
- For example, you might avoid spending too much time on your phone by making plans with your friends for the weekend or signing up for a school activity.
- If you're trying to form better eating habits, you might create a habit of eating a healthy snack at a designated time.
- If you feel tempted to flirt with an attractive coworker, keep a few favorite photos of your partner at your desk and send them a flirty message a few times a day.
- Limit your access to the things that tempt you. Avoiding temptation is less about willpower and more about keeping yourself away from the things that tempt you. Don't allow your temptations into your home if you can keep them out. Additionally, avoid places where you'll be tempted. Here are some ways to keep your temptations out of reach:[15]
- Stay away from a person who tempts you to cheat on your partner.
- Ask your teacher to switch seats if you're tempted to cheat on tests.
- Don't buy unhealthy foods if you know you'll overeat them.
- Install parental blockers on your computer and TV if you want to avoid adult themed entertainment.
- Use apps like Freedom and In Moment to temporarily block your social media accounts if you spend too much time online.
- Avoid being alone with someone if you're concerned about unwanted sexual temptation.
- Don't go to bars or clubs if you're tempted to abuse substances.
- Don't window shop if you know you might overspend.
- Choose friends who support your goal to avoid temptation. Friends who are constantly leading you into temptation are not respecting you. Minimize your time spent with people who undermine you. Instead, hang out with people who share or respect your goals.[16]
- It's good to have friends who are different from you. However, you should both respect each other's differences and not try to change each other. If a friend is constantly exposing you to temptation, they may not be right for you.
- You can find new friends by joining clubs and organizations for people who share your goals. You might look for clubs at school, through your religious institution if you have one, or online through sites like Meetup.
- Cravings are not who you are as a person. Your brain may tell you to do something, but you can still resist that urge.[17]
- If you're a child, teen, or young adult, you're especially vulnerable to temptation because your brain is still developing. Being open and honest with adults you trust can help you better protect yourself from temptation. However, don't feel bad when you slip up, which is totally normal.[18]
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