| How to Cope with Food Anxiety Posted: 23 Feb 2020 04:00 PM PST If you struggle with food anxiety, it can make every meal feel like a struggle. Whether you're worried about calories, being judged, choking, or something else, you deserve to be able to enjoy eating without experiencing anxiety. Work on identifying the situations and thoughts that come with your anxiety, and then focus on finding ways to combat those things. It may not be easy to break the cycle, but you are worth it! [Edit]Reframing Your Relationship to Food - Acknowledge your anxiety and feelings without judging yourself. When you start feeling anxious, you may tend to get upset with yourself that you're feeling that way in the first place, which in turn makes you more anxious. It's a vicious shame cycle! Stop the cycle by allowing yourself to feel what you feel in the moment. Acknowledge the feelings and thoughts, and then do your best to let them go.[1]
- For example, if you're heading out to dinner and start to get anxiety about the thought of having to order and eat in front of your friends, internally say something like, "I am feeling anxious about going out to eat. It's okay that I feel this. I don't have to let it control me, but I acknowledge that it is there."
- This will hopefully help you break the shame cycle and interrupt the anxiety.
- Use affirmations to help yourself work through a stressful situation. If you find yourself spiraling into panic, it can quickly feel like you are out of control. Affirmations are short phrases you repeat to yourself to focus on positive-thinking rather than negative-thinking. Come up with your own unique phrase or try out one of these:[2]
- "I am healthy"
- "I am safe"
- "I am strong and calm"
- "I can find peace within myself"
- "I accept myself and my feelings"
- "I am capable of making healthy and positive decisions"
- Stop labeling foods as "good," "bad," "healthy," or "unhealthy." Focus on viewing all foods in a positive light and try to refrain from following rules about what you will and will not eat. If you can erase the stigma that you've associated with certain foods, it'll free you up to eat more intuitively.[3]
- Popular culture and social media can make it hard to see food as just food. If you have a hard time tuning out what others around you (in person or online) are saying about diets and health, stop listening to them altogether. Block or unfollow accounts that promote certain lifestyles, ditch your diet books, and question what message media is telling you about food, your body, and your worth.
- Overly restricting what you can or can't eat can make your anxiety around food much worse.
- Listen to your body and eat things that make you feel good. This takes lots of practice, so don't get discouraged if it takes you a while to be confident in your food choices. When faced with a situation surrounding food that makes you anxious, choose to focus solely on yourself and what your intuition is telling you sounds good. If that's a salad, eat a salad. If it's a burrito, eat a burrito.[4]
- This sounds simple but it can be really hard to do. Be patient with yourself and take some time to check in with your body before and after an anxiety-inducing situation. Evaluate what went well and where you'd like to make changes in the future.
- Learning to trust your body and yourself is a big part of overcoming food anxiety.
- Plan ahead so you're aware of situations that might trigger your anxiety. Refer back to your list of anxiety-causing situations. When something is coming up that is going to bring out your food anxieties, take 10-15 minutes to write down a plan of action. For example, you could do any of the following things to help yourself feel more prepared and calm:[5]
- Look up the menu ahead of time so you can think about what you would like to order
- Ask someone if there will be foods at a specific event that meet your dietary needs (if not, plan to eat something beforehand)
- Practice saying your affirmations
- Take a walk beforehand to clear your head and get some endorphins pumping
- Mentally talk yourself through how you'd like the event to go
- Be kind to yourself and don't beat yourself up over feeling anxious. It's totally normal if your recovery isn't smooth and if it's something you have to work through every day. As much as you can, try to not get upset with yourself when you do experience food anxiety. That could make you spiral into feeling even more anxious![6]
- Remember, you can't control everything, including your anxiety. The goal in recovery isn't perfectionism, it's progress.
- When you start to berate yourself for feeling anxious, pause and count to 10. Take 5 deep breaths, and refocus your attention to the present moment.
[Edit]Seeking Help for Your Anxiety - Talk to a professional if you think you may have an eating disorder. Sometimes eating disorders and food anxieties go hand in hand, or food anxiety can be a clue that there is something additional going on. A primary care physician or therapist will be able to talk to you more about your situation and determine if you need additional help.[7]
- Many people have food anxiety but don't have an eating disorder, so one does not automatically mean you have the other. But eating disorders can be life-threatening, so it's important to take any concerns you may have very seriously.
- Practice being aware of your thoughts when you're around food. The next time you start experiencing food anxiety, take a few moments to examine your thoughts. This will help you figure out what kinds of thoughts are contributing to your anxiety and will give you some context for how you can begin working through those anxieties. There are many different reasons why people develop food anxieties, and there are no "wrong" or "right" reasons. Consider some of these common fears and anxieties people often have:[8]
- Worry about gaining weight
- Fear of being unable to stop eating
- Fear of choking
- Worry about others watching or judging you
- Feeling like your throat is closing
- Fear of eating "bad" or "unhealthy" foods
- Pinpoint the situations in which you feel the most anxious around food. Do you feel anxious when you're with specific people or in certain situations, like eating out at a restaurant or in front of people you don't know? Do you feel anxious when you don't know what will be on the menu? Pay attention to your body when you start experiencing anxiety and take note of what is happening around you.[9]
- If you can determine which situations bring out your anxiety, you can come up with a plan for the next time you're in that situation.
- Even just being aware that a specific situation causes anxiety can help you feel less anxious.
- On the flip-side, think about times when you don't feel anxious around food. What are the common denominators there? Perhaps you don't feel anxious if you're by yourself or if you're eating something you cooked at home.
- Share your anxieties with someone you trust so you feel less alone. Anxiety often makes you feel like you're isolated, which in turn makes the anxiety that much worse! Know that a lot of people experience food anxiety and it doesn't mean that there is anything wrong with you. Talk to a friend or support person about your feelings—you may find that verbalizing your fears makes them seem more manageable.[10]
- There are support groups both online and in-person for people with food anxieties. Check with your local hospitals and community centers to see if there is a group that would be a good fit for you.
- See a therapist to help you work through the roots of your anxieties. Food anxieties generally stem from something other than food—like self-esteem, feeling out of control, body dysmorphia, general anxiety, or even depression. If your food anxiety is keeping you from enjoying your best life, getting professional help is a great step toward understanding yourself better.[11]
- Finding a therapist can be daunting, but it's worth it in the end to have someone you can trust and talk to about your situation.
- Work with a nutritionist to learn more about food, health, and your body. If your anxieties circle around fearing specific foods, health, or weight gain, a nutritionist could give you great guidance into understanding your body better. They can talk to you about how foods affect your emotions, as well as your actual body. They may also be able to give you some tools so you feel more in control of your diet in a healthful way.[12]
- Seeing a nutritionist can also be helpful if there are specific foods that make you feel ill—there may be something going on, like an allergy or intolerance, that is making you feel that way.
- You're going to have bad days while working through your food anxiety. When they happen, do something kind for yourself, like taking a walk, talking to a friend, journaling about your feelings, or doing some self-care activities. Remember, tomorrow is a new day!
[Edit]References |
| How to Pressure Wash Posted: 23 Feb 2020 08:00 AM PST Pressure washers are extremely helpful when it comes to cleaning large surface areas that would be difficult to wash by hand. They run either on gas or electricity and pump water through a narrow nozzle to emit a powerful flow of water. To pressure wash a surface, you'll need to select the right washer for the job. Electrical pressure washers are best for everyday cleaning, while gas and commercial washers will provide more power for tougher jobs. When using a pressure washer, keep it angled away from you, and start with the lowest power setting and widest nozzle attachment before increasing the flow of water. [Edit]Choosing the Right Pressure Washer - Use an electric pressure washer for simple, everyday cleaning. An electric pressure washer is a basic washer that typically emits water between 1300 and 1900 psi. It's a good choice if you're planning on performing regular washes around your home. A typical electric pressure washer is good for washing cars, patio furniture, decks, exterior walls, or driveways.[1]
- Psi stands for pounds per square inch, and is used to measure pressure. The higher the psi, the greater the pressure.
- You can buy a pressure washer at any big box hardware store. Some smaller hardware or cleaning supply shops may have them as well.
- Opt for a gas-powered pressure washer for heavy duty jobs. Pressure washers with a gas engine run on unleaded gasoline and produce a flow of water between 2000 and 3100 psi. They are also more portable than electric pressure washers, since they don't need to be plugged in. They're much better than electric washers when it comes to cleaning stone, wood, and metal. Get a gas-powered washer if you need to clean stronger or tougher surfaces.[2]
- Some gas-powered pressure washers emit a lot of fumes and cause a lot of noise when they're running. If you want a silent and clean pressure washer, avoid getting a gas-powered washer unless you really need the extra power.
- Pressure washers with high psi settings will be more expensive than standard pressure washers since they're capable of scouring tougher surfaces.
- Buy a commercial washer with a high psi for the strongest wash. Commercial washers are almost universally gas-powered, but tend to be bigger than standard gas-powered washers. They reach a psi of 4,000 or higher, and are the only choice if you want to remove graffiti, strip paint, or clean commercial-strength concrete or metal.[3]
- Get a pressure washer with a soap dispenser for home cleaning. Some pressure washers come with a soap dispenser that can mix soap into the water as you're washing something. If you know that you're going to be consistently cleaning something with soap, look for a pressure washer with a built-in soap dispenser. It will come in handy if you want to clean a car or picnic table every week or so.[4]
- Always run a pressure washer with water for a few minutes after using the soap dispenser to wash your hose and nozzle out.
[Edit]Washing a Surface - Wear protective eyewear, thick boots, and heavy-duty gloves. Pressure washers emit a powerful spray that will not only send water flying all over the place, but can knock up loose pebbles, small rocks, and dirt before making them airborne. To protect your eyes and hands, wear protective eyewear and heavy duty gloves before you use your pressure washer.[5]
- Heavy boots will protect your feet and keep them dry at the same time.
- Attach the widest nozzle that you could use on your surface. Nozzles for pressure washers are color-coded to indicate the size of the spray pattern. Start with the widest nozzle based on your surface area to make sure that you don't expose your surface to unnecessary force and that it can handle the pressure washer's flow without any damage occurring. Once you've tested a wide-angle nozzle, you can determine whether or not you need a stronger spray.[6]
- White nozzles are 40 degrees.
- Green nozzles are 25 degrees.
- Yellow nozzles are 15 degrees.
- Red nozzles are 0 degrees. They will emit an incredibly strong stream of water, so use them sparingly.
- Black nozzles are designed to dispense soap, and restrict the pressure of the liquid coming out.
- Hold the nozzle at an angle away from you, towards your surface. Never place your nozzle at a 90-degree angle to your washer. The ricochet and splashing created by your washer will be tremendous. Hold your hose out at a 20-45 degree angle away from you with the nozzle pointed away from your surface.[7]
- Turn your pressure washer on and set it to the lowest power setting. Connect the hose to your pressure washer and turn it on. Hold the nozzle away from you in the direction of the surface you want to clean. With a firm grip on your handle, turn your pressure washer on and pull the trigger to start cleaning. Start in an inconspicuous section of the area that you plan on cleaning in case your surface area gets damaged from the initial flow of water.[8]
- Starting on a lower power setting will ensure that you don't damage your surface with the initial blast of water. You can always turn it up once you've started.
- Adjust the distance between your surface and the nozzle. As soon as the water starts coming out, you'll be able to see if your washer is successfully removing dirt or damaging your surface. If splashing is a problem, sharpen the angle between your nozzle and the surface that it's cleaning to direct the water away from you. If your washer isn't cleaning the area, move the nozzle closer to the surface.[9]
- The narrower your nozzle is, the farther away you can be from your surface. If you need to clean the top of a tall wall or the underside of a roof overhang, don't adjust your distance. Instead, swap your nozzle out for a tighter option.
- Work horizontally, starting at the top of your surface. Whether it's a wall, car, or patio furniture, start spraying from the top of your surface. Water will trickle down, which will make cleaning the sections beneath your spraying area easier. Start at the top and work horizontally until you've fully cleaned a row of your surface area. Then, lower your washer and move in the opposite direction, moving parallel to your original line.[10]
- Move your pressure washer slowly as you navigate your intended surface to ensure that you don't lose control of the hose.
- It may take multiple applications before you clean a surface completely.
[Edit]Avoiding Common Mistakes - Avoid electrical lines, outlets, and light sources. Water and electricity do not mix, and it is dangerous to get electrical equipment wet. Don't use your power washer anywhere near electrical equipment or active power lines. If you have to wash an area with an exterior outlet, cover it with multiple layers of duct tape to keep water out.[11]
- Keep your washer's engine behind you as you move around during your pressure washing. This will keep water from getting in the engine.
- Cover shrubs, gardens, or air conditioners with drop cloths. Pressure washers obviously produce quite a bit of force. Even if you don't hit sensitive areas with the pressure washer directly, the ricocheting water can still cause damage. Cover areas that you wish to protect with a heavy drop cloth. Lay it on top of the area you want to protect, and weigh down the corners with heavy objects or tie it down with duct tape.[12]
- A drop cloth will not protect sensitive areas if you aim your nozzle directly at them. It will merely prevent incidental damage from unwanted splashing.
- Don't use your pressure washer on a ladder or unstable surface. Pressure washers create a lot of kickback when you turn them on. For this reason, using the washer on a ladder or unstable surface can be extremely dangerous. Besides, pressure washers are strong and you should be able to hit a hard-to-reach area with higher power settings and a thinner nozzle from away.[13]
- Clean out water lines after using soap in your pressure washer. If you're using a soap dispenser, soap scum can dry up in your water lines after you're done using your washer. Clean your pressure washer by refilling it with water and running it for 3-5 minutes before emptying the tank and wiping it down with a microfiber cloth. Inspect the lines and hoses on your washer for damage before each use.[14]
- Some pressure washers are designed to be taken apart for cleaning. Refer to your washer's manual to see how to take it apart.
- If you have a gas-powered washer, you may need to change out the oil regularly.
- Store your pressure washer in a warmed section of your home during the winter to prevent water lines from freezing.
[Edit]Things You'll Need - Protective eyewear
- Gloves
- Boots
- Duct tape or weights (optional)
- Drop cloth (optional)
- Microfiber cloth
[Edit]References |
| How to Choose Vegan Beer Posted: 23 Feb 2020 12:00 AM PST It can seem tricky to know for sure if a beer is vegan-friendly because many breweries use animal products such as isinglass (fish bladder) and gelatin during the "fining" stage, which is a filtering process done before bottling. In addition, some beers use honey and dairy to add flavor and texture to their beer. But have no fear! Choosing vegan-friendly beer is easy. If you're unsure of your options, choose a mass-produced beer, and avoid beers labeled with "honey" or "milk" in their descriptions. To find out for sure if a beer is vegan-friendly check the label, look online, or contact the brewery directly. [Edit]Playing It Safe - Stick to a mass-produced beer to be safe. The vast majority of inexpensive, mass-produced beers are vegan-friendly simply because it's cheaper to make, so order one of them if you're not sure about your other options. Be wary of premium beers and especially small-batch beers or beers from micro-breweries, which may use animal products in their fining process.[1]
- A notable exception is Foster's Beer, which does use animal products in their fining process.
- Be careful ordering premium beers. Use more caution and try to find out if a premium beer is vegan-friendly before you order or purchase it. Premium beers are more likely to use animal products in their fining process, so search online, check the label, or ask your bartender if a premium beer is vegan-friendly before you drink it.[2]
- Premium beers often use animal products as part of their proprietary or traditional brewing recipes. But more and more breweries, such as Guinness, are making the switch to vegan-friendly brewing practices.
- Avoid beers that are honey flavored. Check the name and label to see if it contains the word "honey" as part of its description. Generally, the name or description of the beer will include the word "honey" if it's used as an ingredient, so you can simply avoid those beers to be safe.[3]
- Honey isn't vegan and some brewers use it to add a sweet flavor to their beers.
- Just because a beer is honey flavored doesn't necessarily mean that they use real honey in their brewing process. But it's better to be on the safe side if you aren't sure!
- Watch out for beers labeled as sweet, milk, or cream. Avoid stouts and porters labeled as "Milk Porters" or "Milk Stouts" which are likely to use dairy products in their brewing process. Additionally, be wary of beers with the descriptors "sweet" or "cream" which may contain milk protein, whey, or other dairy products.[4]
- Look out for "Sweet Lagers" or "Cream Ales." Although many are vegan-friendly, if you aren't sure, it's best to avoid them.
[Edit]Finding out If a Beer Is Vegan-Friendly - Check the label to see if the beer is vegan-friendly. Look for the letter "V" inside of a circle, which is the symbol for vegan. If the bottle or packaging has the vegan symbol, then the beer is vegan-friendly. The label may also simply state something like "Vegan-Friendly" or "This product was not made using any animal products."[5]
- Many modern brewers know that their customers care about what goes into making their beers, so they'll often state that their beer is vegan-friendly right on the label.
- Look up the brewery online to find out if they're vegan-friendly. Check the brewery's website to see if they state whether or not their beers are vegan-friendly. You can also search websites designed to help people identify vegan-friendly foods and drinks, such as www.barnivore.com. If all else fails, Google the beer to find out if it's vegan.[6]
- Check the frequently asked questions (FAQ) section of a brewery's website to see if they list their ingredients or state that they're vegan-friendly.
- Ask the bartender if they know which beers are vegan-friendly. Find the bartender and politely ask them whether or not they have vegan-friendly beer options. Many beer companies and distributors send representatives to bars that educate the staff about their products. Your bartender may know which beers are vegan-friendly, and which aren't.
- Don't feel awkward or embarrassed asking. Bartenders are often happy to help you decide what you want to drink.[7]
- Try asking something direct and straightforward like, "Excuse me, do you have any vegan-friendly beers?"
- Contact the brewery and ask if their beer is vegan-friendly. Check the brewery's website for their contact information. Call their customer assistance line and ask them if their beers are vegan-friendly. You could also send an email to their customer service or quality assurance department asking whether or not they use animal products in their beer-making process.[8]
- Check the "Contact Us" or "About Us" section of the brewery's website for their contact information.
[Edit]Choosing Different Types of Beers - Go with a lager or pilsner for a lighter tasting beer. Lager and pilsner style beers have a lighter flavor and a lower alcohol content than other styles of beers, which makes them great options to choose if you plan on drinking them outdoors or somewhere warm. Some of the most popular, mass-produced beers are lager and pilsner styles, so they're easy to find, they're cheap, and they're vegan![9]
- Well-known examples of lagers include Sapporo, Kirin, Sam Adams Boston Lager, and Pabst Blue Ribbon.
- Popular pilsners include Labatt Blue, Modelo Especial, and Stella Artois.
- Grab a pale ale if you like hoppy tasting beers. Pale ales are a great beer to choose if you enjoy a strong tasting beer and one with a higher alcohol content. Pale ales and Indian pale ales, also known as IPAs, can sometimes use animal products in their fining process, so make sure you choose one that is vegan-friendly.[10]
- Vegan-friendly pale ales include Sierra Nevada, Lagunitas IPA, and Harpoon IPA.
- Look for the vegan symbol or check online to make sure a pale ale is vegan-friendly if you aren't sure.
- Try a stout or porter if you like dark beer. Stouts and porters are dark and heavy-tasting beers, and generally contain more alcohol than other types of beer. However, some stouts and porters use dairy products to create a creamy consistency, so before you drink one, make sure it's vegan-friendly. Look up the beer online or check the label to see if it is.[11]
- Plenty of stouts and porters are vegan-friendly but better safe than sorry!
- Avoid stouts or porter with "milk" or "cream" in the name if you're unsure.
- Select a Belgian ale for a balance of flavor. Belgian style ales have a wide range of diverse flavor profiles to choose from, but they're not as heavy as a stout or as bitter as a pale ale. Some Belgian ales use animal products in their fining process, but most do not. Choose a Belgian ale for a distinctive taste that won't overwhelm you or weigh you down.[12]
- Some Belgian style breweries are located at monasteries and may have the word "abbey" on their label.
- Belgian style ales can be strong, but there are also fruitier tasting varieties known as Iambics that have a lower alcohol content.
[Edit]References |
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