| How to Avoid Work from Home Burnout Posted: 07 Jun 2020 05:00 PM PDT When you work from home, it can sometimes be hard to separate your job from your personal life. This can lead to burnout, leaving you feeling drained and unmotivated. Fortunately, there are things you can do that will help lessen the chance that you'll feel burned out, which will ultimately make you more productive at work and more satisfied at home in your off time. [Edit]Prepping for Your Workday - Come up with a routine that signals the start of your workday. Each morning when you wake up, take a few minutes to drink coffee, eat breakfast, watch the news, or whatever you like to do to start your day. Then, when you're ready to switch to work, do something that represents that shift to you. For instance, you might freshen up and put on work clothes in case you need to video chat during the day, or you could open your timesheet and clock in, similar to the way you'd punch in at work.[1]
- This routine doesn't have to be anything fancy. You could simply sit in an area that you've designated for work, as long as that helps you get in the right mindset to start being productive.
- Create a distinct, quiet work area. To help keep yourself from blurring the lines between work and your personal life, make a special spot in your home where you plan to work. Keep all of your work supplies in this area, and let your family members or roommates know that when you're working, you need them to try to keep distractions to a minimum.[2]
- For instance, you might convert a room (or even a small nook in your main living area) into a home office.
- Set clearly-defined work hours. When you're working from home, it can be tempting to be relaxed about your work hours. However, that can lead to unintentionally spending most of your day at work, since you might end up checking emails or finishing up projects during your normal off hours. To avoid that, try to stick to roughly the same starting and ending time for work each day. Also, communicate your schedule to your boss (compromising with them if necessary), so they'll know when they can expect you to be online.[3]
- Keeping a clear separation between your work hours and your off time will help you be more productive during the day while also feeling more relaxed when you're off.
- Keep in mind that your work-from-home hours might be different than your office hours. For instance, if you need time during the day to prepare lunch for your children, you might let your boss know that you plan to work several hours in the morning and several hours in the afternoon, with a break around lunchtime.
- End each workday intentionally. Just like having a morning routine can help signal to your brain that it's time to quit working, it can also help to do something at the end of each day that makes you feel like you're done with work. For instance, you might empty your inbox, change into comfortable clothes, take a shower, go for a run, or move from your desk to the couch. [4]
- This can also signal to your family that it's okay for them to interact with you normally since they might have been trying to give you space while you were working.
[Edit]Being Productive at Work - Take on your most important tasks first. Don't worry about trying to knock as many items off your to-do list as possible in an effort to seem productive. Instead, try to prioritize work that's more important or difficult to get it out of the way.[5]
- In the long run, this will actually improve your productivity, because it will likely seem easier to take on smaller tasks once the big ones are out of the way.
- Take breaks throughout the day to keep your energy up. Sitting in one place focused on the same task can make you feel mentally and physically drained. To help prevent that, take a short break every hour or two. Even something as simple as standing up to stretch or getting a small snack can keep you more focused in the long run.[6]
- Reach out to your coworkers during the workday for support. Loneliness and isolation can increase the risk of burning out. If you're feeling on your own, don't be afraid to ping a coworker for a chat about work or the challenges of working from home. Chances are, they'll welcome the opportunity to connect, too.[7]
- For instance, if you're feeling overwhelmed, you might message one of your coworkers who always makes you laugh. Even just a quick chat might help you feel energized enough to get back to work with a better mindset.
- Talk to your boss if you need to adjust your workload. If you're new to working from home, you may find that distractions make it harder to get the same amount of work done as you would in the office, especially if you live with other people. If that's the case, take a few days to monitor how much you're actually getting done during the day. Then, talk to your boss so they know what they can expect from you.[8]
- For instance, you might say something like, "Hi Maria! Do you have a moment to chat about my workload? I know I usually complete about 12-15 reports a day, but it's been a little hard for me to hit that since I've been working from home. I think I could handle 10-12, though. Do you think that's reasonable?"
- Being realistic about your expectations applies to your off time, too. It's totally ok to decompress in front of the TV if that's what you like doing—don't feel pressured to be productive every moment of the day.[9]
- End each workday by planning for the next one. At the end of your day, spend about 5-10 looking over your unfinished or upcoming tasks. Then, note the top 3 things you'd like to accomplish on your next workday. That way, when you sit down to work again, you'll already know what you need to start with, and you'll be less likely to forget an important task.[10]
- It can help to write down your priorities in your calendar or on a notepad near your computer.
[Edit]Balancing Your Home Life - Do something after work that makes you feel relaxed. While you'll likely have to take care of things like meals and laundry after work, try to set aside at least a little time for yourself each day. Exactly what that looks like will be different for everyone, but it might be as simple as watching a TV show you enjoy, playing a game on your phone, or getting lost in a good book. By being intentional about relaxing, you'll be more likely to feel mentally refreshed the next day. [11]
- For instance, if you normally go to the gym after work, you might do a workout video at home instead.
- If you enjoy cooking, you might spend time looking up new recipes to try.[12]
- You could also go for a walk or even just sit outside for a little while to enjoy the fresh air!
- Step back from work if you notice signs of burnout. If you start feeling tired all the time, unmotivated at work, or like your emotions are somewhat less intense, you might be dealing with burnout. In that case, it might be a good idea to ask for a few days off or a lighter workload. If you can't do that, at least reclaim as much of your off-time as possible so you can recharge after work.[13]
- For instance, you might send your boss an email that says something like, "Hey Jeff, is okay if we scale back my assignments this week? I've been feeling a little overloaded and I feel like it's affecting my productivity."
- Don't try to just push through burnout without making any changes—long-term work stress is linked to physical conditions like headaches, pain in your body, and even cardiovascular disease.
- Avoid checking your work email outside of work hours. When you work from home, it can be all too easy to find yourself answering a quick email after dinner or chatting with a client while you're playing with your kids. However, once you set your schedule, it's important that you maintain that boundary by only doing work-related tasks during your actual work hours.[14]
- You might also consider removing work apps from your phone. That way, you won't feel obligated to answer work emails or messages after hours, since you won't be notified about them until you log back onto your work computer.[15]
- Learn to say no when you feel overwhelmed. When you're working from home, it's harder for your employers to intuitively read when you have too much going on. That's why it's important to speak up if you have too much on your plate.[16]
- Something as simple as, "I'm sorry, I don't know if I'll have time for that today" can go a long way toward helping your boss manage their expectations—and your workload.
[Edit]References |
| How to Open in Chess Posted: 07 Jun 2020 09:00 AM PDT The opening plays in chess are critical to setting up your strategy for the rest of the game. If you advantageously position more pieces earlier than your opponent does, you'll have better control of the endgame and are more likely to win. As long as you memorize a few openings and pay close attention to your opponent's moves, you can gain the upper hand! Note: This article presumes your opponent's plays based on known chess strategies. Your opponent may play differently than the moves that are listed here. [Edit]Playing as White - Use the Ruy Lopez opening to free up your bishop and knight. Start by advancing your king's pawn 2 spaces forward to the e4 square to take control of the center. In the mainline variant, your opponent will mirror your play and move to e5. Develop your king's knight to the f3 space to put pressure on your opponent's pawn. Your opponent will usually move their queen's knight to c6 in response. Then, move your king's bishop diagonally to b5 so you can attack the knight next turn.[1]
- Pawns can only advance 2 spaces the first time they move.
- Development refers to moving your more powerful pieces out from the back row and toward the center of the board.
- This opening allows you to easily maneuver across the board while freeing up the space between your rook and king so you can castle, which is when you move your king next to your rook and then put the rook on the opposite side. This helps protect your king.
- Open with the Fried Liver Attack line to draw out your opponent's king. Start by moving your pawn to e4 and allow your opponent to advance their pawn to e5. Position your knight on f3 so your opponent moves their knight to c6. Then, develop your bishop to c4 to put pressure on your opponent's king's side. Your opponent will usually bring their other knight to f6 so you can move your knight to g5. Your opponent will typically advance their queen's pawn to d5 so you can capture it with your pawn. Next, your opponent will capture your pawn with their knight, but you can capture f7 with your knight.[2]
- After that, your opponent will need to move their king to f7 to capture your knight, which will prevent them from building a strong defense. However, you will lose 1 knight early in the game.
- Try the London System to force the black player into defensive positions. If you don't want to lose pieces right away, develop your queen's pawn on your first turn to d4. Your opponent will typically mirror your movement and advance their pawn to d5. Bring your king's knight to f3 to protect your pawn and control the e5 square. Your opponent will mirror your move and develop their knight to f6. Then, move your queen's bishop to f4 so you have additional control over the board.[3]
- Develop pawns on the queen's side to attack with the Queen's Gambit. Start by advancing your queen's pawn 2 spaces forward to the d4 square to control the center. Your opponent will usually move their queen's pawn to d5 in response. Then, move your pawn to c4 to put pressure on the pawn. Your opponent will usually capture the pawn on c4, but that's okay. Advance your king's pawn forward to e3 to free up your bishop. Your opponent will typically develop their knight to f6 so you can capture their pawn with your bishop.[4]
- The Queen's Gambit refers to sacrificing the pawn that's in front of your queen, which puts pressure on the black player to respond more defensively for the rest of the game.
- Play the King's Gambit to free up your queen and the king's bishop. Start by advancing your king's pawn forward 2 spaces to the e4 square so you have control over the center. If your opponent moves a pawn to e5, then develop another pawn to f4 to put pressure on your opponent. Typically, your opponent will capture the pawn on f4 to "accept" the gambit.[5]
- Even though you lost a pawn, there aren't any pieces blocking the way for your queen or bishop to move across the board diagonally.
[Edit]Defending as Black - Use the Sicilian Defense to take the offensive early in the game. If the white player opens by moving their king's pawn to the e4 square, move a pawn to c5 to control the d4 space. Your opponent will typically respond by developing their knight to f3. Move your queen's pawn forward 1 space to d6 for control over the e5 space. If the white player advances their pawn to d4, capture it with the pawn from c5. Even though your opponent will probably capture your pawn with their knight, you still have good control over the board.[6]
- Even though you lose a pawn in this opening, you're still able to move your queen and bishop easily if you need to use them.
- Open with the Nimzo-Indian Defense to build a wall of pawns around your king. White will usually open by moving their queen's pawn to d4 so they can control the center. Rather than mirroring their play, develop your knight to f6 so you can potentially capture on d5 and e4. If your opponent follows up by moving a pawn to c4, advance your king's pawn to e6 to free up your bishop. When your opponent develops their knight to c3, move your king's bishop to b4 to put pressure on your opponent's pieces.[7]
- Leave your king's rook and king in their starting squares so you can castle.
- If your opponent attacks your bishop on a3 with a pawn, attack their knight on c3 to put them in check, which means you can capture their king on your next turn. They will attack your bishop during on their turn with a pawn, but the pawn will be stuck behind another one of their pieces and won't be able to move freely.
- Play the French Defense to put pressure on the queen's side of the board. If your opponent opens by moving their king's pawn to e4, advance your king's pawn 1 space to e6 to immediately free up your bishop. Your opponent will usually respond by advancing their queen's pawn to d4 so they have more control of the center. Mirror their play and move your pawn to the d5 square. While your opponent may be tempted to capture your pawn, you'll be able to retake it right away.[8]
- In the French Defense, it will seem like you're giving more control of the center to the white player, but you'll be able to build a strong wall of pawns that defend your pieces.
- Try the Caro-Kann Defense to set up a strong pawn structure for the late game. Much like the Sicilian Defense, if your opponent opens by moving a pawn to e4, position one of your pawns in c6 to put some pressure on the d5 space. If your opponent follows up by moving a pawn to d4, respond by advancing a pawn to d5. The white player will typically move their knight to c3 for added defense. You can respond by capturing the pawn on e4 so you regain control of the center.[9]
- The diagonal wall of pawns on the queen's side will help protect you later in the game and it frees up your bishop to attack the king's side.
[Edit]Learning General Strategy - Aim to control the center squares of the board. If you have pieces in the center 4 squares (d4, d5, e4, and e5), then your opponent will have a difficult time maneuvering their pieces without putting them at risk. Try to move either your king or queen's pawn into the center and set up your other pieces so they can capture on those squares. The longer that you can maintain control of the center, the more likely you are to win the entire game.[10]
- For example, if you're the white player and you move your knight to f3, you can still capture pieces on d4 and e5.
- Develop your knights and bishops forward to free them up. Rather than trying to move all of your pawns right away, bring out at least 1 bishop and knight from the back row so they're closer to the middle of the board. This helps you gain mobility around the board and puts more pressure on your opponent's pieces.[11]
- Remember, knights can jump over other pieces so you can advance them without moving a pawn out of the way.
- Try to move different pieces with each turn. While you're moving the same piece, your opponent may develop more of their pieces to the center and take control of the board. As you start your game, switch between which pieces you move until you have a strong board presence. Get as many pieces off of their starting squares as you can so it's easier for you to get around the board.[12]
- If you can capture an enemy piece other than a pawn, it's okay to use a piece you already moved. Otherwise, you can continue developing other pieces.
- Save your queen for big plays later in the game. It can be really tempting to move your queen early in the game since it's so powerful, but don't risk losing it just yet. Keep your queen near the back row and protected by your other pieces so it doesn't get attacked right away. That way, you can use it during the endgame to maneuver around the board quickly and put pressure on a lot of squares.[13]
- If you do lose your queen early in the game, you may still be able to get it back if you're able to move a pawn all the way to the other side of the board.
- Castle as soon as you can to protect your king. Try to clear out all the pieces between one of your rooks and your king within the first few turns of the game. As long as you haven't moved your king or rook, you can slide the king so it's in the square next to your rook. Then lift up your rook and put it on the opposite side of the king so your king is protected in the corner. This will make it more difficult for your opponent to attack.[14]
- You can castle with either the king's or queen's rook.
- Even though you're moving 2 pieces, castling still only counts as 1 turn.
- Clear the spaces between your rooks so they can guard each other. After you castle, work to move all of the pieces between your rooks out of the back row. That way, if your opponent captures a rook with one of their pieces, you can immediately capture that piece with your second rook.[15]
- If you can, try to line up one of your rooks with your opponent's queen across the board to put pressure on it.
- There are many variations on chess openings, so study additional plays so you can learn how to react to any situation during a game.
[Edit]Warnings - Try not to play the same opening every time since your opponent will be able to predict your moves and counter them.
[Edit]Related wikiHows [Edit]References |
| How to Learn Cooking by Yourself Posted: 07 Jun 2020 01:00 AM PDT Ordering takeout or tossing a premade frozen dinner in the oven may be quick and convenient, but there's something special about being able to cook your own meal. Plus, foods you make yourself are almost always healthier and more wholesome than processed or prepackaged foods. If learning to cook seems intimidating, don't worry! You don't need fancy equipment or lots of experience to make good food. Once you master a few simple techniques, you'll be able to create all kinds of tasty dishes.[1] [Edit]Trying Basic Cooking Techniques - Toss chopped veggies in olive oil and roast them at . Roasting is an easy, healthy, and delicious way to cook just about any vegetable. Use a sharp kitchen knife to cut vegetables into bite-sized pieces, put them in a bowl, then coat them in of a healthy vegetable oil, such as olive, canola, or sesame. Sprinkle them with salt and pepper, then spread them on a baking sheet. Roast them in the oven until you can easily pierce them with a fork and they're slightly browned or charred around the edges.[2]
- Roasting is especially good for root vegetables, like potatoes, carrots, and parsnips, but you can also roast things like brussels sprouts, cauliflower, zucchini, and bell peppers.
- Some vegetables take longer to roast than others. For instance, potatoes will roast a lot more slowly than something like asparagus. Most veggies will need to spend at least 15 minutes in the oven before they're tender.
- Cook meats in the oven for a flavorful and tender result. You can cook almost any cut of meat in the oven. Preheat your oven to the recommended cooking temperature for about 20 minutes while your meat sits at room temperature to ensure even cooking. Season the outside of the meat with plenty of salt and pepper and set it in a wide roasting pan, preferably on a rack or a bed of vegetables. 30 minutes before your recipe says the meat is supposed to be ready, use a meat thermometer to see if it's reached a safe internal temperature.[3], while poultry and precooked meats should be cooked to .[4] If you prefer your steak rare, though, don't worry—it's generally safe to eat beef, veal, or lamb cooked to lower temperatures as long as you use clean cooking utensils while preparing it.[5]}}
- The amount of time it takes to roast a piece of meat, and the recommended cooking temperature, will vary depending on the type of meat and how big it is. Check the packaging or look online for recommendations.
- For example, some chefs recommend starting a beef tenderloin at for the first 10 minutes, then cooking it at until it reaches an internal temperature of . The cooking time will depend on the weight and thickness of the tenderloin.[6]
- Seasoning the meat with salt and pepper will give it flavor and help it stay juicy as it cooks. You can also lightly rub the surface with oil or butter to help the seasonings stick.
- Stir fry proteins and veggies in a skillet for a quick stovetop meal. Stir fries are some of the most versatile and simple meals you can make. Cut some meat or tofu into bite-sized chunks and toss it into a skillet or wok at medium-high heat with convert of vegetable oil. Brown the meat (or cook it through, if it's chicken, pork, or shrimp) and set it aside. Cook some chopped-up vegetables in the pan for 2-3 minutes, then return the meat to the pan and cover it with broth or sauce. Take it off the heat after 1 more minute, or once the sauce is bubbling hot![7]
- You can either buy pre-made stir fry sauce, or make your own by combining of chicken or vegetable broth, of soy sauce, 1 tablespoon (13 g) of sugar, and of rice wine vinegar.
- To make your stir fry extra flavorful, add in some aromatic veggies and let them fry for 30 seconds before you pour in the sauce. Some tasty options include garlic, shallots, onions, fresh ginger, chilies, and celery.
- You can also spice it up by adding fresh herbs at the very end of the cooking process, such as parsley, basil, cilantro, or chives.
- Simmer brown rice for 45 minutes if you want a simple side. To make simple brown rice, put 1 cup (about 180 grams) of rice in a strainer and rinse it with cool water to remove dust. Put the rice in a pan with of water and 1 teaspoon (4.16 g) of salt, then bring the water to a boil. Reduce the heat to low, tightly cover the pot, and let the rice simmer for 45 minutes without stirring or checking on it. After 45 minutes, the water should be absorbed and your rice should be tender. Turn off the heat and let the rice sit with the cover on for 10-15 minutes.[8]
- Give the rice a more complex flavor by toasting it for a few minutes in oil before you add the water.
- Grain-based sides like rice, pasta, quinoa, or couscous are simple to cook and will nicely complement most meals. If you're pressed for time, instant rice or couscous can be ready in just a few minutes! Simply follow the directions on the box.
- Serve your rice on the side with a meat and vegetable, toss a stir fry over it, or eat it with a fried or poached egg on top for a simple but nutritious meal!
- Boil veggies in stock or broth to make a simple soup. If you have a lot of stray vegetables in your fridge or pantry, you can easily turn them into a comforting and nutritious soup. Dice up the vegetables into bite-sized pieces. Sauté hard veggies, like carrots, potatoes, or cauliflower, in a frying pan with a little butter or olive oil to soften them a little and bring out their flavor. Then, bring some broth or stock to a boil, add the veggies, and turn down the heat. Let your soup simmer for about an hour or until the veggies are nice and tender.[9]
- Your soup will take on the flavor of the vegetables, but you can also boost it by adding salt and pepper, fresh herbs, aromatics like garlic, onions, or bay leaves, or sweet and tangy diced tomatoes. Experiment around with different flavors to figure out what you like best!
- If you want some protein in your soup, brown some bite-sized chicken pieces in olive oil and add them to the soup along with the vegetables. Or, if you prefer non-meat proteins, add some tofu or beans.
- Steam vegetables to preserve their texture and nutrients. Steaming is an easy way to make tender, tasty vegetables without boiling away all the vitamins and minerals. Pour of water into the bottom of a stovetop steamer and put it on the stove at medium-high heat until it boils. Reduce the heat so the water goes down to a simmer (just bubbling slightly), then place your vegetables in the top part of the steamer and put on the lid. After a few minutes, check to see if you can easily pierce your veggies with a fork. Most vegetables will be ready within 5-10 minutes.[10]
- Really dense vegetables can take a lot longer to steam. For example, whole artichokes may take up to 40 minutes.
- Leafy greens like spinach will be done within about 3-5 minutes.
- You can speed up the steaming time for slower veggies, like potatoes or carrots, by chopping or slicing them before putting them in the steamer.
- Experiment with different seasonings to add flavor. The right seasonings can take even the simplest dish from okay to amazing. As you get more comfortable with basic cooking techniques, move beyond the basics of salt and black pepper and try a variety of other herbs, spices, aromatics, and other flavor-boosters. For example, you can:[11]
- Use lemon, vinegar, or other acidic flavors to brighten up the taste of your dishes and give them a little zing.
- Add a hint of heat with chilies or crushed red pepper.
- Impart a savory flavor with soy, oyster, or Worcestershire sauce.
- Give your dishes an instant flavor boost with an aromatic, such as garlic or shallots.
- Liven up your food with distinctive-tasting herbs, like basil, oregano, mint, or rosemary.
- Have fun with contrasting flavors, like sweet and salty or hot and sour.
- Move on to fancier techniques once you master the basics. Understanding basic cooking techniques will give you a solid foundation for the harder stuff. Once you know how to do things like sauté veggies, roast a chicken, or make a stew, start getting outside your comfort zone a bit. Choose something you've always wanted to try, like baking bread, creating delicious sauces, or even making candy.
- Try starting with a few simple "next-level" skills, like making your own tomato sauce or gravy, melting chocolate properly, or getting a loaf of bread dough to rise.[12]
- In addition to using cookbooks and written recipes, it can be helpful to watch videos demonstrating more advanced cooking techniques. Visit websites like YouTube, BBCgoodfood.com, or FoodNetwork.com to find tons of free videos and other visual aids.
[Edit]Working with Recipes - Start with simple recipes that have few ingredients. There are endless recipes online and in cookbooks, so picking one to start with can feel intimidating. If you're just learning to cook, start with basic recipes that don't require lots of ingredients or fancy equipment.[13] Pick up a cookbook for beginners or search for recipes online using terms like "quick," "easy," and "basic."
- For example, check out this list of easy recipes from BBC GoodFood: https://www.bbcgoodfood.com/recipes/collection/easy.
- You can also browse cooking websites like Allrecipes.com or TheKitchn.com for quick and easy meal ideas and recipes.
- If you're really new to cooking, start with super simple dishes that only require 2 or 3 ingredients. For example, you might start with learning to make scrambled eggs or pasta topped with olive oil and garlic.
- Read the recipe a few times so you know what to expect. Before you actually start cooking, take some time to familiarize yourself with the steps involved and the materials you'll need. That way, you won't encounter any unpleasant surprises partway through the cooking process. This is also a good time to look up any unfamiliar cooking terms in the recipe.[14]
- If you have trouble visualizing what you're supposed to do based on written descriptions, watch a video so you can see a demonstration. For example, if you have no idea what a "stiff peak" should look like when you're whipping egg whites, you can find a ton of videos demonstrating it on YouTube!
- Get your materials together before you start. If you're running around in a panic trying to find a utensil or ingredient partway through the cooking process, you're not going to have the greatest cooking experience. Before you begin cooking, review the recipe carefully and make sure you have everything you're going to need ready to go. This includes:[15]
- Ingredients, including things like seasonings, oils, and cooking sprays
- Cutting surfaces and containers for mixing ingredients
- Pots and pans
- Tools and utensils, such as measuring cups, knives, spoons, whisks, and spatulas
- Any special materials that the recipe calls for, like parchment paper or cheesecloth
- Follow instructions carefully when you're starting out. As you get more experienced in the kitchen, you'll develop a stronger instinct for what works and what doesn't, and you can start improvising more freely.[16] When you're new to cooking, though, it's a good idea to follow recipes closely so you get the proportions of ingredients right and avoid over- or under-cooking your dishes. Pay close attention to details such as:
- How many servings the recipe is supposed to make
- How much of each ingredient you need
- The order of the steps in the recipe
- The correct way to combine and process the ingredients (e.g., many baking recipes call for wet and dry ingredients to be combined separately, then gradually mixed together)
- Cooking time and temperature
- Use measuring cups and spoons to measure ingredients. Eventually, you'll probably get comfortable enough with cooking to "eyeball" how much of a particular ingredient you need. When you're still learning, though, don't leave it to chance. If a recipe calls for a cup of flour or 5 ml of almond extract, use a measuring cup or spoon to get the right amount.[17]
- Some recipes call for you to measure ingredients by weight instead of by volume. If you need to weigh your ingredients, you can get a simple kitchen scale online or at a department store.
- It's especially important to get the proportions right if you're baking, so take extra care to follow the recipe if you're making things like cake, cookies, or bread.
- Look up substitutions if you're missing an ingredient. If you get partway through a recipe and discover that you're missing a key ingredient, don't panic! It's often possible to substitute one ingredient for another. Many cookbooks have an appendix listing common substitutions, or you can search online for substitutions for a specific ingredient.[18]
- Be careful making substitutions without checking first to see if they work! For example, baking soda and baking powder aren't interchangeable.
- Common substitutions include butter for shortening, yogurt for buttermilk or sour cream, and lemon juice for vinegar.
[Edit]Building Healthy, Balanced Meals - Pick out good, fresh ingredients for the best results. The ingredients you put into your meals can make a big difference in the quality of your dishes. In addition to selecting ingredients that you think will combine in fun and flavorful ways, look for ingredients that are fresh and appear to be in good condition. Avoid vegetables that are wilted, slimy, or squishy, and stick to meats that have a healthy looking color and a mild, pleasant odor.[19]
- Purchasing fruits and vegetables that are in season will help ensure that you get good-quality ingredients. For example, in the U.S., the best time to get fresh corn is in the summer and fall, while asparagus is at its peak in the spring.[20]
- While there's nothing wrong with using dried, frozen, or canned ingredients, fresh foods usually have the best taste and texture. Using fresh ingredients also makes it easier to avoid unhealthy additives, like salt, sugar, and preservatives.
- Focus on fruits and veggies to load up on fiber and vitamins. One of the big advantages of cooking your own meals is that you can control the nutrients you're getting.[21] To create a healthy meal, aim to fill at least half your plate with fruits and vegetables. If you're not a big fruit and veggie fan, this is your chance to experiment with cooking them in ways that make them more tasty and interesting to you![22]
- For example, you could spice up your breakfast by tossing some apple slices in a little bit of vegetable oil or butter, sprinkling them with cinnamon and nutmeg, and baking them in the oven at for 20-30 minutes.
- Or, if you hate brussels sprouts, try roasting them in the oven or searing them in a frying pan with some oil until they're slightly browned around the edges. You might be surprised at how tasty they are that way!
- Choose fruits and veggies in a rainbow of colors, since this means you'll be getting a greater variety of nutrients.
- Incorporate whole grains into your meals to boost your energy. Whole grains are full of healthy fiber, and they also give you the complex carbs you need to power your body. Look for breads, pastas, cereals, and sides that are labeled "100% whole grain" or "100% whole wheat," and incorporate these nutritious foods into every meal.[23]
- For example, you might whip up some oatmeal for breakfast, boil quinoa and stir fry it with garlic and mushrooms for lunch, or drizzle whole wheat pasta with lemon and olive oil as a tasty side with dinner.
- Add lean proteins to boost heart and muscle health. Proteins are another important part of your daily diet, but not all proteins are created equal. To cook healthy meals, stick to nutritious sources of protein like chicken and turkey, fish, beans, nuts and seeds, dairy, and eggs. Limit red meats, like beef and lamb, and try to stick to lean cuts when you do eat them.[24]
- Getting your protein can be as simple as boiling an egg for breakfast or adding some walnuts or cottage cheese to your salad at lunch.
- If you're concerned about extra fat, avoid frying your meats. Stick to healthier cooking techniques like grilling or roasting.
- Cook with healthy fats to boost your energy and manage your weight. Fat has a bit of a bad reputation, but it's actually an important part of a healthy diet! It's important to choose the right fats, though. Avoid cooking your foods in trans or unsaturated fats, like margarine, lard, shortening, or hydrogenated vegetable oils. Instead, opt for healthy oils, like olive, canola, peanut, or sesame oil.[25]
- Other healthy sources of fat include olives, seeds and nuts, nut butters, fatty fish (like tuna, mackerel, and salmon), and soy products (like tofu and soy milk).
- Avoid processed ingredients to minimize empty calories. If you're cooking your own meals, you're doing a lot of this already. Still, you can create even more nutritious and wholesome meals by avoiding ingredients that have lots of additives or have been overly processed. For example:[26]
- If you're baking, stick to whole wheat flour instead of bleached or refined flour.
- When cooking with canned fruits, vegetables, or broths, look for options that don't have added sugar or salt.
- Consider making your own sauces, dressings, and condiments, since pre-made ones are often loaded with preservatives, refined sugars, and salt.
[Edit]Warnings - Always wash your cooking utensils and food preparation surfaces carefully with soap and water both before and after cooking, especially if you're working with raw meat. If you use a utensil or surface to prepare raw meat, wash it before allowing it to come into contact with other ingredients.
- Be careful when working with sharp knives. Always keep your fingers out of the way when slicing, chopping, or peeling your ingredients!
- Use oven mitts or potholders when handling hot pans, pots, or cooking dishes so that you don't burn your hands.
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