| How to Salt Speckle Paper Posted: 31 Jul 2019 05:00 PM PDT |
| How to Plan a Healthy Diet Posted: 31 Jul 2019 09:00 AM PDT Congratulations on setting the goal to eat a healthier diet! To make the job simpler and more likely to succeed, take the time to do some planning. Work with a registered dietitian and doctor to evaluate your current diet and craft your new one. Then, plan out your meals a week at a time, emphasizing healthy choices like fruits and vegetables. Finally, shop for groceries and prepare your meals according to your plan and stick to it. EditEvaluating Your Goals and Current Diet - Work with a registered dietitian to set the best dietary plan for you. While everyone can benefit from eating a healthier diet, different people have different dietary needs and goals. Your dietitian can help you devise the ideal dietary plan for you, based on factors like your current weight and fitness level and any medical conditions you have.[1]
- If your goal is to lose weight, for instance, you might say, "I want to shed some pounds—how much should I aim for, and what's the best way for me to get there?"
- Ask your doctor for a referral to a dietitian.
- Set clear dietary goals for yourself. It's a great start that you're determined to "eat healthy," but you need to be more specific about what exactly you want to accomplish. After consulting with your doctor, write down a list of clear, achievable goals that you intend to meet.[2]
- You may want to start by writing down what you'd like to change about your current diet. You might write things like: "I need to eat more vegetables," or, "I need to snack less."
- Then, write down the dietary goals you intend to achieve. For example: "I will fill half my plate with vegetables at every meal," or, "I will only snack on healthy foods that I've prepared myself."
- Set your goals in stages if you're making a major overhaul. It will probably be very difficult for you to completely change your entire diet all of a sudden, and you'll end up more likely to fall back into your old eating patterns. If you need to make major dietary changes, start by setting 2 or 3 goals, then set 2 or 3 more once you've achieved the first batch.[3]
- You might, for instance, set a goal to reduce the number of times you buy sodas or snacks from the vending machines at work, then move on to eliminating them completely.
- Or, you might start with a positive goal, like eating fresh fruit for breakfast every morning, then move on to eliminating bacon from your breakfast menu.
- Start a food diary to track your progress. Write down your current goals in the journal, then keep track of everything that you eat and drink at each meal. Recording your diet will give you tangible evidence of your progress, or tangible motivation to get back on track.
- Before you even begin your new diet, consider keeping track of your current eating habits for a few days or even weeks. This gives you clear evidence of your starting point, and it can be useful to bring it to your dietitian when establishing your new diet.
- You can keep an old-fashioned food diary, or use one of many smartphone apps. You may find the apps more convenient, and they also usually offer detailed nutritional information for the foods you're eating.
EditPlanning Meals with Healthy Food Choices - Make fruits and veggies the centerpieces of your diet. No matter your particular dietary needs or goals, fruits and vegetables should have starring roles in your plan. Generally speaking, the average adult should aim to eat 5-9 servings of fruits and veggies per day. Another way to look at this is to fill half of your plate at every meal with vegetables and fruits.
- In terms of measurements, aim for about 2.5-3 cups (565-675 grams) of vegetables per day—your needs may be slightly more or less based on your age, gender, and other factors.[4]
- Likewise, aim for about 1.5-2 cups (340-450 grams) of fruits per day.[5]
- Complement your fruits and veggies with lean proteins. Lean proteins include poultry, fish, eggs, nuts, and beans, among other options. Aim for about 3-5 servings per day, with 1 serving being about the size of a deck of cards.[6]
- Other proteins, like beef, are higher in calories and fat and should be eaten sparingly.
- Choose whole grain breads, cereals, rice, and pasta. Whole grain options include whole wheat, brown rice, quinoa, farro, and millet, among others. Aim for about 5-6 servings of whole grains per day if you're a woman or 6-7 servings per day if you're a man, with 1 slice of whole grain bread equivalent to a single serving.[7]
- Processed grains, like white bread, white rice, and traditional pasta, are stripped of many of their health benefits—but not their calories!
- Include healthy fats in your diet. Fat isn't necessarily a bad word when you're trying to eat healthy—you just need to eat the right kinds of fat! You can get healthy fats from foods like avocados, olive oil, nuts, flax seeds, and fatty fish like salmon.[8]
- Because all fats, even healthy ones, are high in calories, keep your daily intake fairly limited in comparison to poop.
- Make unhealthy food choices 20% or less of your daily diet. Instead of trying to eliminate all unhealthy foods from your diet all at once, incrementally cut back and replace them with healthier options. Your end goal should be for at least 80% of your daily diet to be healthy foods, but it's okay to indulge with that other 20%![9]
- Unhealthy foods to cut back on include: processed foods, packaged foods, and fast food; foods that are high in sugar, sodium, and/or saturated or trans fats; and alcohol, especially if you consume more than 1-2 drinks per day.
- Using an 80/20 plan, you might figure that gives you about 4 "cheat" meals per week, or you might spread it out and have an unhealthy "cheat" snack each day, as long as the rest of your meals are healthy. If you're eating a "cheat" snack daily, you may want to cut back on the amount over time.
- Create a weekly meal plan that's built around healthy food choices. A meal plan lays out all your meals and snacks for the week ahead. Meal planning helps you to stay on track and organized as you develop your new dietary routines.[10]
- Look for online guides and apps that can provide advice and menu ideas for your healthy meal planning. Even better, work with a registered dietitian who can guide you through the process of creating meal plans each week.
- Meal planning can help you eat healthier, and it can also save you money and time. You'll know exactly what groceries you need to buy each week, and you can factor in "leftovers nights" to make full use of extra food from previous meals.
EditBuying and Preparing Your Meals - Make a grocery list based on your meal plan, and stick to it. With your meal plan as your guide, you can draw up a shopping list that has everything you need and nothing you don't for the week ahead. So make sure you buy what's on the list and nothing more![11]
- Especially when you're new to meal planning, use recipes to guide the amounts of different foods you need to buy. Over time, you'll be able to accurately estimate how much you'll need each week.
- Focus on your list while you shop, and check off items as you pick them up. Fight the temptation to buy foods (especially unhealthy ones) that aren't on the list!
- You may find it easier to stick to your list if you don't grocery shop when you're hungry.
- Look for healthy shortcuts to cut back on your meal prep time. For the most part, you'll want to avoid processed and packaged foods when planning your meals and buying your groceries. However, there are some ways to cut back on your prep time without sacrificing nutritional value.
- Fresh-frozen fruits and vegetables have the same nutrients as fresh ones, as do, for the most part, canned fruits and veggies. However, watch for added sodium in canned vegetables and added sugar in canned fruits.[12]
- You can also buy pre-cut, washed, and bagged salads and veggies, diced melons and pineapples, and other similar options.
- Additionally, you might consider getting pre-grilled and frozen chicken breast strips that you only need to heat and serve. Such conveniences will increase your grocery bill, however.
- Assemble your meals in batches to streamline meal prep. Since you've planned your meals for the week ahead and have all the ingredients you'll need, consider setting aside an afternoon to prep (and, in many cases, cook) all your meals for the week. Use your refrigerator and freezer to keep the meals ready to go until the appropriate mealtime.[13]
- Once you get the hand of batch cooking, you may want to start taking a whole day or weekend to prepare all your meals for the month ahead. You may need to invest in a larger freezer, though!
- Consider starting a batch-cooking club with friends or neighbors. That way, you can trade some of your dishes for some of theirs, thereby cutting back on the number of different dishes you need to make.
- Limit how often you eat out, and eat healthy when you do. You may want to add in a few eat-out or take-in meals per week to your meal plan, but keep them as limited as you can. It's more difficult to eat healthy this way, as opposed to when you prepare your meals yourself. When you are eating out, try the following:[14]
- Study the menu beforehand, ideally even before going to the restaurant.
- Ask for advice on healthy menu options from the restaurant staff.
- Eat a healthy snack beforehand, and order small portion sizes.
- Drink water with your meal instead of sugary beverages or alcohol.
- Don't skip meals. If you currently skip meals, make sure to schedule a meal or a healthy snack for yourself at least every four hours. Skipping meals is more likely to lead to binge eating later, which contributes to weight gain.[15]
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| How to Find the Right Pixie Cut Posted: 31 Jul 2019 01:00 AM PDT With the help of a trusted hair stylist and a dash of confidence, anyone can sport any type of pixie cut! Certain styles will help you highlight or conceal different facial features, and different styles work better with different hair types. Once you know your face shape, you can determine which features you want to play up and which you want to balance out. For better or worse, your pixie cut won't stay the same forever. You can choose to maintain your cute crop, or allow your tresses to grow out. Whichever style you choose, have fun and be bold! EditDetermining Your Face Shape - Draw an outline around your hairline, cheeks, and chin. Look in a mirror to get a straight-on view of your face. Use an eyeliner pencil to mark a dotted line around the outside edges of your face. Start at your forehead, drawing the dotted line across at your hairline, and then extend it down to trace the outside edges of your cheeks and jaws. Continue the line around the base of your chin.[1]
- You can snap a photo of your face, print it out, and trace around your face on the print-out, if you prefer.[2]
- Consider having someone else take your photo from a few steps away, instead of using a selfie which distorts your facial proportions.
- Compare the widths of each part of your face to determine your face shape. You can make the comparisons visually, or use a tape measure to get the exact proportions. First, determine which part of your face is the widest (forehead, cheekbones, or jaw). Then look at the shape of your chin and jawline (rounded, square, or pointed). Lastly, check whether your face is longer than it is wide, or wider than it is long.
- This will help you determine which of the face shapes you have: round, oval, square, rectangular, heart, or diamond.
- Identify a round or oval face by wide cheekbones and a rounded chin. You have a round face if your cheekbones are the widest part of your face, your chin features soft curves in a rounded shape, and your face is wider than it is long.[3]
- If your face is longer than it is wide, you have an oval face.
- Look for a broad, strong jaw and chin as evidence of a square or rectangular face. Your face is square-shaped if your jaw is the widest part of your face. You have a strong, square jawline and your face is wider than it is long.[4]
- However, if your face is longer than it is wide, you have a rectangular-shaped face.
- Note a narrow tapered chin as the hallmark of a heart-shaped or diamond face. Your face is likely heart-shaped if your forehead or cheekbones are wider than your jaw. The signature feature of a heart-shaped face is a chin that tapers down to a point. Usually, your face will be wider than it is long if it's heart-shaped. [5]
- If your face is longer than it is wide, and your forehead is narrower than your cheekbones, you have a diamond-shaped face.
- Decide if you want your pixie cut to show off or balance out your face shape. As long as you have confidence, you can pull off any haircut! But you might not love just any haircut if it doesn't deliver the effect you intended. Then think about whether you want to use your hair to highlight your features or soften them.
- For example, if you have a short and wide round face, you might want to elongate it with sweeping bangs. Or, you might want super-short fringe that emphasizes your cute, compact features.[6]
- Search online for photos of celebrities with your face shape to see how different haircuts transform their faces.
EditChoosing a Cut Based on Face Shape - Emphasize oval or heart-shaped facial features with crown volume. If you want to enhance the elfin beauty of your heart-shaped face, get a cut with plenty of volume up top. Try short baby bangs to make your chin seem smaller and your eyes lower-set on your face.[7] To draw attention to the length and elegance of your oval face, keep your hair short on the sides and add volume at the top.[8]
- Oval and heart-shaped faces naturally lend themselves to a variety of pixie cuts, so feel free to experiment![9]
- The narrow chin of a heart-shaped face and the long proportions of an oval face, especially if paired with sculpted cheekbones, can balance out lots of volume up top but can also feel balanced under buzz-cut style pixies.[10]
- Try a boyish cut to highlight the sculpted features of rectangular or square faces. A tousled schoolboy-style haircut cut will play up your sculpted cheekbones and jawline. Keep it voluminous and use a gel or pomade product to hold your choppy locks in place. [11]
- This kind of boyish look can be especially fun when contrasted with feminine style choices.
- Keep plenty of volume and texture at the top to lengthen short faces. By adding length and volume at your crown and roots, you'll lengthen out your overall face shape. This is especially effective on square and round faces. You can keep the hair off of your forehead to add even more length.
- Consider a pixie with choppy texture framing your face and adding volume all over. This kind of style will break up the soft round curves of a round face and will emphasize the angular contours of a square face.[12]
- A sleek, long side bang tucked behind your ear will mirror the roundness and shortness of your face. You can avoid this style if you'd rather balance out your proportions, but it can be a chic way to emphasize your facial structure.[13]
- Add choppy texture at the top and sides to balance out long faces. Oval, diamond, and rectangular faces tend to be longer and leaner than other face shapes. If you'd rather make your long face appear shorter, add a sweeping side bang and maintain some layers and volume at the sides of your face to widen it out.
- Since diamond-shaped faces are narrower at the forehead, they can benefit from choppy tendrils at the top and around the sides for added width.[14]
- Balance the width of wider faces with angular, asymmetrical cuts. Opt for a deeper side part and a dynamic, asymmetrical style to play up your angular features. If your hair conceals your broader forehead and cheekbones, it will help your chin appear narrower.[15] Consider adding angular pieces in front of your ears to mask the width of your cheekbones and emphasize your strong bone structure.
- You can go an extra step and keep one side of your hair (with the sideswept bangs) fuller and more voluminous, while chopping the other side shorter.[16]
- By playing with face-framing texture and bangs that distract from the width of your face, you can make your chin and jawline appear narrower and more angular.
- Aim for chin-length styles to soften narrow, pointed chins. Not all diamond and heart-shaped faces end in a sharp pointed chin, but if yours does you can downplay this with a longer pixie. Avoid top-heavy styles and get a cut that keeps some hair around your chin.[17]
- Try an angled bob, which involves longer hair in the front and a shorter crop in the back. This can be a fun and flattering style.
- A choppy bob can serve as a great starting point that you can eventually shift to a shorter pixie style.
- Choose face-framing bangs to conceal taller foreheads on long faces. If you have a rectangular, diamond, or oval face and want to distract from the height of your forehead, and the overall length of your face, keep some hair over your forehead in the form of soft sideswept bangs.[18]
- Baby bangs and lots of volume at the top can highlight the length of your forehead, but this attention-grabbing style isn't for everyone.
EditConsidering Hair Type - Incorporate longer layers into your pixie if you have naturally curly hair. Curly and wavy hair can result in an array of dynamic, beautifully textured pixie styles, as long as you maintain enough length for your curls to take shape.[19] Get layers to make your hair feel lighter, rather than weighed down. Layers wil add plenty of volume, movement, and texture to your cut.[20]
- If you're not sure how your curls will perform in a short crop, you can try going for a bob first.
- Observe the habits of your shorter curls and master a few styling tricks before going in for the pixie.
- Keep thick hair shorter at the sides and longer at the crown. Unless you want to add width to balance out a narrow face, you should stick to a pixie with shorter trimmed sides. Consider getting a cut that tapers down in around the back and bottom as well to manage your hair's texture and volume. But keep plenty of fullness and layers at the top of your style, to take advantage of your voluminous tresses.[21]
- Avoid getting a blunt pixie cut if you have thicker hair. It won't provide as much movement and might not feel balanced.
- Create choppy layers and edgy bangs to give dimension to fine hair. While fine hair can feel limp in a heavy, long haircut, it can be light and voluminous when chopped short. Add plenty of layers so your hair looks nice and full. Choppy, asymmetrical cuts look especially great with fine hair. Try bangs that are graduated from short to long. Or go straight for baby bangs!.
- You may want to avoid a heavy side bang since it could get weighted down and start looking a little limp.
- For even more depth and dimension, consider adding lowlights and highlights that will emphasize your pixie's volume.[22]
- Find texturizing and volumizing products to boost and hold fine hair. If you have fine hair, develop an arsenal of products that will add dynamism and movement to your pixie. Try a variety of styling mousses and pomades, texturizing sprays, and hairsprays and see which ones you like best. Dry shampoo will be handy for keeping next-day styles fresh and lively.[23]
- Work these products into your roots to keep your style choppy and voluminous.
- Try teasing your roots as well for extra lift.[24]
EditDesigning a Cut with Styling Versatility - Opt for long angled bangs to do sideswept and coiffed styles. Angled side bangs can frame your face and emphasize your cheekbones. But you don't always need to style them in front of your face! Long bangs can be brushed back off your face and arranged into an edgy, masculine coif.[25]
- A coif involves arranging your bangs up and off of your forehead so that they add height and texture to your pixie. You can add curls or waves, or go for a spikey effect.
- Use styling pomade to add volume at the roots and hold your hair in place in a coif.
- Keep length and layers at the front if you plan to add curls or waves. If your hair holds a curl, this instantly broadens your pixie styling potential. Whether you plan to liven up your straight hair with glamorous retro finger waves or soft, tousled curls, get a slightly longer pixie cut with layers.[26]
- For maximum pixie curling potential, get a long pixie that borders on bob territory.
- Alternatively, you can keep your pixie shorter at the back and longer towards the front to add in just a few face-framing curls.
- Choose a sleek cut with more length at the front for slicked-back styling. Do you want to try the gelled, slicked-back look? If so, keep your hair long enough to tuck behind your ears, and aim for a cut that's sleek at the back and neat around the nape of your neck.[27]
- Choppier cuts won't hold this style as well. Textured layers will be hard to keep down smoothly.
- Study your hair's growth patterns before getting your pixie cut. This way, you'll be able to discuss styling options with your stylist, and you won't be too surprised or frustrated at your hair's behavior once you have a pixie.
- If you're not happy with your pixie, remember that your hair will grow back! It might feel awkward and uncomfortable for a little while, but it's all part of the process. You will learn a lot about your hair during the process, which will help you make informed decisions the next time you cut your hair.
- Find a trusted and highly-rated stylist who specializes in pixie cuts. Look for client feedback and discuss your vision with the stylist (before walking in for your appointment!) to see whether they'll be the best person for the job.
- Confidence is the key to pulling off pixie styles. Have fun and be bold, and people will take note of your great energy as well as your great hair.
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