| How to Replace Rice in a Keto Diet Posted: 07 Jul 2020 05:00 PM PDT The ketogenic diet is a very low-carb, high-fat way of eating that is supposed to help your body burn fat more effectively. One of the biggest adjustments people have to make is cutting back on carbs, which means one of those meal-time staples—rice—is literally off the table. But just because you won't be able to enjoy a bed of fluffy rice doesn't mean your meals will be lackluster.[1] [Edit]Enjoying Healthy Alternatives - Prepare cauliflower rice for a slightly nutty-tasting substitute. Cauliflower rice has gotten more and more popular over the last few years. Add it to salads, use it to make faux-fried rice, or mix it with other veggies and a protein to make a delicious, filling meal.[2]
- Swapping rice for a cup (107 grams) of chopped cauliflower lowers your carb intake from about 34 grams to 5 grams.[3]
- In addition to being a great substitute for rice, cauliflower can also be transformed into a sub for mashed potatoes.[4]
- Shred or grate cabbage for a colorful addition to your next meal. Instead of rice, add a layer of green or purple cabbage underneath a piece of grilled chicken or salmon. Mix it with other keto-friendly friends, like pumpkin seeds, feta cheese, and a squirt of fresh lime or lemon for a refreshing side dish.[5]
- A cup (89 grams) of chopped cabbage has 5 grams of carbs.[6]
- You can eat cabbage raw, or you could microwave or sauté it so it has a softer rice-like consistency.
- Add some extra green to your next meal with vitamin-rich broccoli. Broccoli is easy to turn into a rice-like consistency—all you have to do is pulse it, stems and all, in a food processor or blender. For added texture, leave it raw. For a more rice-like feel, sauté or microwave it for a few minutes.[7]
- You can enjoy a cup (91 grams) of chopped broccoli for just 6 carbs, making it a smart substitute for rice.
- Broccoli also contains a lot of fiber, which is important if you're following a keto diet.
- You could make cheese and broccoli fritters, "rice" bowls, or simply serve riced broccoli on the side to add more volume to your next meal.
- Give your next meal a sweet undertone with riced carrot. With a little bit of cinnamon or cayenne pepper, carrot can be a fun and colorful way to boost your vitamin intake while replacing rice. You could even mix it with riced cauliflower. Top it with fresh parsley and lemon juice for a sweet, tangy side dish.[8]
- One cup (128 grams) of chopped carrots has 12 carbs, which is a lot when you consider how many carbs you can have in one day on the keto diet. Cut the serving size down to 1/2 cup (64 grams) for just 6 grams of carbs.[9]
- If you're craving sweet things, this might be a great way to satisfy that need without overdoing it on carbs.
- Get an extra dose of potassium by ricing a butternut squash. Butternut squash is slightly sweet and nutty. It adds beautiful color to your plate while also giving your body lots of vitamins E and B-6. Use it to make a taco bowl with ground beef, or sauté it with other vegetables and some shrimp for a hearty dinnertime meal.[10]
- There are 16 grams of carbs in a cup (140 grams) of diced butternut squash. Bulk it up with some cauliflower rice to get the flavor without having to ingest as many carbs.
- Try konjac, or shirataki rice, as a fiber-rich replacement. This is a great option if you want something super high in fiber. Konjac is almost 100% fiber! You can find it in some Asian markets or you can order it online. Sauté it for a few minutes or pop it into the microwave for a minute to warm it up.[11]
- 3 ounces (85 grams) of konjac rice has just 3 carbs.
- There can sometimes be a slightly fishy odor to this rice because of how it's processed. Rinse it with warm water before adding it to your meal to get rid of the smell.
- There's a noodle version of konjac, too, which can make a nice substitute for pasta.
- Swap out rice for a bed of greens. It won't look like rice and doesn't even have the same texture, but a bed of greens can add bulk to your meal. Raw, sautéed, steamed, or roasted veggies can add a lot of flavor, color, and nutrients to your meal. Plus, green veggies tend to be the lowest in carbs. Try some of the following keto-friendly vegetables:[12]
- Spinach, lettuce, and kale
- Asparagus
- Cucumber
- Zucchini
- Green beans
- Brussels sprouts
- Green peppers
[Edit]Turning a Veggie into Rice - Rinse, peel, and rough chop the veggie of your choice. If you're using carrot or butternut squash, you'll want to peel away the outer layer of skin. For cauliflower, you'll remove the outer leaves, and for broccoli, you'll want to trim away any rough or dead stems. Chop the veggies up into pieces that are small enough to fit into a food processor or blender.[13]
- Ricing vegetables is a quick and easy task! It takes a lot less time to prepare than rice, so you can get a meal on the table fast.
- Pulse the vegetables in a food processor until it's in rice-sized bits. Place the chopped veggies into a food processor and put on the lid. Pulse the food in one-second increments until it's in small rice-sized pieces. You may occasionally want to use a spatula to scrape down the sides.[14]
- If you have a grating attachment, put that into the food processor first and then feed the vegetables into the machine.
- Put the veggies into a microwave-safe bowl and drizzle them with olive oil. If you notice any large pieces that didn't get grated in the food processor, pick them out. Use about of olive oil for each cup of vegetable.[15]
- You can use any cooking oil you want. When following a keto diet, extra-virgin olive oil is often encouraged, but you could also use avocado oil, grapeseed oil, or even coconut oil.[16]
- Cover the bowl with plastic wrap and microwave the veggies for 3 minutes. Place the covered bowl into the microwave and let it cook for 2 1/2 to 3 minutes. When it's done, carefully remove the bowl, peel back the plastic wrap, and stir the veggies. Taste-test them to see if they're a soft enough consistency yet.[17]
- If the veggies are still hard, put them back in the microwave for 30-second intervals until they're cooked.
- If you don't have a microwave, cook the veggies on the stovetop in sauté pan for 5-7 minutes.
- Measure out how much food you want for your meal. Tracking and measuring food is a big part of the keto diet, and you especially want to be careful to track how many carbs you're eating each day. Use a measuring cup or food scale to spoon out the correct amount.[18]
- To figure out how many carbs are in a serving of food, check the label or search online for "food calculator." There are lots of sites where you can research specific foods and get the breakdown of carbs, protein, and fat grams.
- Writing down your food intake in a journal or logging it in an app can make tracking a lot easier. MyFitnessPal, Fooducate, My Diet Coach, and Lifesum are top-rated apps you can download on both Android and iOS phones.
- Some people experience stalls in their weight loss because they stopped tracking their carbs and have ended up consuming more than the recommended amount.
- Store leftovers in the fridge or put them in the freezer for long-term storage. Pop whatever is left into an airtight container or resealable plastic bag and keep it in the fridge for 3-4 days. Leftovers will last for up to 3 months in the freezer. Simply put the veggies into a microwave-safe bowl and reheat them for a few minutes when you're ready to use them.[19]
- Label the container so it's easy to remember how long the food will be good for.
- If you don't want to make your own rice substitute, lots of stores are now offering various rice alternatives, pre-made![20]
- While the keto diet is often used by people who want to lose weight, it can also be helpful managing conditions like epilepsy.[21]
[Edit]Warnings - Following the keto diet can be dangerous if you have certain types of medical conditions, like diabetes, high blood pressure, or heart disease. Always check with your doctor before beginning any kind of diet plan.[22]
- Be careful when taking food out of the microwave. Wear oven mitts or use a towel to hold the dish so you don't get burned.
[Edit]Things You'll Need [Edit]Turning a Veggie into Rice - Vegetable peeler
- Sharp kitchen knife
- Cutting board
- Food processor or box grater
- Microwave-safe bowl
- Plastic wrap
- Spoon
- Oven mitts
- Measuring cup or food scale
- Container for leftovers
[Edit]References |
| How to Measure Organic Matter in Water Posted: 07 Jul 2020 09:00 AM PDT Measuring organic matter, or the remnants of organic compounds in the water, can help you track the health of your waterbody and the organisms living within it. If you have access to lab equipment, you can measure the total biodegradable dissolved organic carbon (BDOC) or the amount of chemical oxygen demand (COD) in your water. If you don't have access to lab equipment, consider sending a sample to a lab in your area. [Edit]Collecting a Sample - Pick an area of the water that is slow or still. Water that is fast-moving is harder to sample because the organic matter is swirling throughout it. Find an area of water that is either slow-moving or still to get an accurate sample.[1]
- If there aren't any areas of slow-moving or still water nearby, you can take a sample from a fast-moving area. However, it may not be as accurate.
- Drop a weighted bottle into the water. Attach a weight or a rock to an glass bottle and attach it to a length of twine. Lower the bottle into the water until it hits the bottom.[2]
- A lot of sampling containers have been tried out and discarded, and while a bottle isn't perfect, it is the most universally available.
- Wait for about 2 minutes to allow the water to settle. If you are standing near the bottle, keep still so you don't kick up sediment particles. Wait for about 2 minutes, leaving the bottle in the water the entire time.[3]
- Bring the bottle back up slowly and put a lid on it. Pull on the length of twine that the bottle is connected to and raise it up out of the water. Screw a lid on it so the sample is airtight and it won't spill.[4]
- If you'd like to, take a few samples so you can get an average throughout the entire body of water.
- Keep the sample in the fridge until you can test it. Make sure your fridge is set to so the sample stays cool, but not frozen. Ideally, you should take your sample right before you test it, but if you need to store it, you can put it in the fridge.[5]
- The sooner you test your sample, the more accurate your results will be.
[Edit]Measuring BDOC - Pour of the sample through a 2-um-pore-size filter. Measure out of your total sample, and set the rest aside to use later. Set a filter over a glass jar and pour your sample through the filter. Make sure all of the large pieces of organic matter are removed from the sample before you start testing it.[6]
- Make sure your filter is completely clean before you use it to avoid contamination.
- Large pieces of sediment can contaminate your sample and disrupt the results.
- BDOC is the total biodegradable dissolved organic carbon in the water, and it can help you determine how much bacteria is living in your waterbody.
- Add of autochthonous bacteria to the sample. Autochthonous bacteria is bacteria that was already present in the water sample. After you strain your sample, add of the unfiltered water back into the glass jar.[7]
- Putting the bacteria back into the water will tell you how much biodegradable carbon there is, not just carbon in general.
- Take of water from the sample. Now, measure out of the inoculated sample and separate it into two subsamples. Put the water into glass jars that have a lid on them for future storage. This will make testing easier and on a smaller scale.[8]
- Measure the samples with a Dohrman 80 Total Carbon Analyser. Set the samples upright into the carbon analyser and shut the plastic lid. Turn the machine on and watch the display screen to see when it starts it measurements. Wait for the numerical reading on the front of the machine to record your first dissolved organic carbon, or DOC, reading.[9]
- The Dohrman 80 Total Carbon Analyser works by heating up the samples to an extreme temperature and then using UV light to measure the carbon levels.
- You can also use this machine to test total organic carbon, or TOC.
- To get more accurate results, test each sample 2 times and then take the average of the readings.
- Keep the samples at in the dark for 4 weeks. Place the sealed samples upright in the fridge that's set to . Keep the door shut so the samples stay in the dark for 4 weeks, or 28 days.[10]
- The darkness will allow the bacteria to eat through the carbon to give you your results.
- Measure each sample again with a Dohrman 80 Total Carbon Analyser. Take your samples out of the fridge and put them back into the Carbon Analyser. Turn it on and wait for the reading to give you your final DOC number for each sample.[11]
- If you'd like to, you can take 2 readings of each sample again and average them out.
- Subtract the final DOC from the initial DOC to get BDOC. Take the average of all 4 of your readings to get the most accurate results. Your BDOC will be measured in parts per million, or mg/liter.[12]
- For example, if the initial DOC reading was 9.6 and the final was 7.8, the BDOC is 1.8 parts per million, or 1.8 mg/liter.
- Analyze your results based on what kind of waterbody you have. The BDOC level in water can depend on numerous factors, but if there's a lot of bacteria in your water breaking down carbon, it's probably not suitable for drinking without further filtration. High BDOC, or BDOC above 1 part per million, isn't necessarily bad in all bodies of water.[13]
- If you're concerned about the levels of biodegradable carbon in your water, talk to a wastewater management expert.
[Edit]Testing COD - Separate of your sample into a test tube. You won't need your entire water sample to determine the chemical oxygen demand. Set the rest of your sample aside in case you want to use it for more tests.[14]
- You can also test multiple tubes of samples at a time and average the results for more accuracy.
- COD is the total chemical oxygen demand, and it can show you how much oxygen is being used in your waterbody.
- Prepare a test tube with of mineral water. Make sure the water is pure mineral water without any additives. You'll use this test tube along with your sample tube to figure out the final equation.[15]
- The mineral water tube is also called the "blank."
- You can find mineral water at most grocery stores.
- You need to do the same steps to the sample and the mineral water to have a comparison for your final equation.
- Add 1 g of magnesium sulfate, then let the mixture stand for 5 minutes. Take a small pipette and slowly add the magnesium sulfate to the sample and mineral water tube. Take your time, and make sure you don't overload either tube. Leave your mixture on the counter for 5 minutes to let the solution dissolve.[16]
- You have to go slowly so that the magnesium sulfate can be absorbed into the water.
- Add in 1 g of silver sulfate and a few glass beads. Heat up 3 to 4 glass beads at for 1 hour. Add 2 beads to each test tube as you add the 1 g of silver sulfate to each tube.[17]
- The glass beads give the liquid in each tube a large surface area so they can cool and heat rapidly.
- Cool the sample in ice water, then add 75 mL of sulfuric acid. Dunk the tubes into ice water quickly, being careful not to get any water inside the tubes. Leave them there for 3 to 5 minutes until they are cooled to room temperature, then add in the sulfuric acid.[18]
- Use caution as you put in the sulfuric acid, and try not to get it on your skin.
- If you do get sulfuric acid on your skin, rinse it off with cool water right away.
- Add in 25 mL of potassium dichromate. Use a clean pipette to drop potassium dichromate into each test tube. You don't need to go slowly, so you can put in all 25 mL at once.[19]
- Your sample may change colors at this point, which is normal.
- Place the tubes onto a condenser and leave it for 2 hours. A condenser cools hot gas into liquids. Put all of your test tubes into the condenser and leave it on for 2 hours to transform your sample.[20]
- Make sure you keep track of time. If you leave your samples on the condenser for too long, it could skew your results.
- Add mineral water to each tube, then cool them to room temperature. Turn the condenser off and let them cool enough so you can touch them, or for about 2 minutes. Add enough mineral water to each test tube to create of total liquid in each tube. Leave the test tubes out on the counter for 10 to 15 minutes until they are completely cool.[21]
- If your test tubes are too small, transfer the liquid to a larger glass container.
- Titrate the sample with Ferroin indicator solution. Use a pipette to slowly add Ferroin indicator solution 1 drop at a time. Keep track of how many drops you use for both the mineral water tube and your actual sample tube.[22]
- It's very important to count how many drops you use in each, because you'll use that number in your final calculation.
- Stop titration when the color turns reddish brown. The goal is to turn your sample from a green/blue color to a red/brown color. Once the sample changes, stop the titration and write down how many drops of indicator solution you used.[23]
- Determine COD by comparing your sample tube to the mineral water. First, subtract the amount in mL of indicator solution you used on the actual sample from the amount of indicator solution you used on the mineral water. Then, multiply that number by 0.1, which is the normality for the indicator solution you used. Multiply that sum by 8,000, then divide the number by to get your amount of chemical oxygen demand in parts per million, or mg/Liter.[24]
- For example, if you used 4 mL in your actual sample and 20 mL in your mineral water, subtract 20 - 4 to get 16. Then, multiply that by 0.1 to get 1.6. Multiply 1.6 x 8,000 to get 12,800, then divide that by 50 mL (your sample size) to get 246 mg/L.
- Aim for a COD of 10 to 30 mg/L for an unpolluted waterbody. If the COD is 10 to 30 mg/L, it's not polluted. If the COD is 25 to 50 mg/L, it's mildly polluted. If the COD is 250 mg/L, it's sewage water.[25]
- If you are concerned about the amount of COD in your water, contact a wastewater management specialist.
- Test your sample as soon as possible for the most accurate results.
[Edit]Warnings - Always read the manuals for all lab equipment before using it.
- If you are not familiar with lab equipment or the chemicals used in the testing process, send your sample to a lab for a professional evaluation.
[Edit]Things You'll Need [Edit]Collecting a Sample - glass bottle with lid
- Weight
- Twine
[Edit]Measuring BDOC - Filter
- Glass jars
- Dohrman 80 Total Carbon Analyser
[Edit]Testing COD - Test tubes
- Mineral water
- Pipette
- Magnesium sulfate
- Silver sulfate
- Glass beads
- Sulfuric acid
- Potassium dichromate
- Condenser
- Ferroin indicator solution
[Edit]References |
| How to Do the Merengue Posted: 07 Jul 2020 01:00 AM PDT The merengue is a fast-paced Dominican dance that you can do with a partner or on your own. Any new dance takes practice to learn, but the merengue has some pretty basic steps that aren't hard to memorize. Once you've got the essential elements down, you can have fun adding turns and twists to your dance with a partner. [Edit]Trying the Basics - March in place on every beat.[1] If you're following, start marching with your right foot. If you're leading, start marching with your left. For every count of the beat, march 1 step.[2]
- You don't need to pick your feet up very high—about is all you need to march in place.
- Bend both knees slightly as you pick your feet up. To give yourself a little bounce, keep your knees bent as you make each movement. Try not to lock your knees up, or you might look stiff. The merengue is all about fluid, even motion.[3]
- Keeping your knees bent will also help you keep your steps going in one fluid motion.
- Shift your weight to the foot you're stepping down on. For each step that you take, naturally let your hip fall down in time with your feet as you shift your weight. You don't need an excessive hip shaking or gyrating—just that natural hip movement that takes place when you shift weight.[4]
- Your hips may move slightly up and down as you sway back and forth.
- This motion will come naturally to you as you practice the movements more.
- Listen to merengue music to feel the rhythm. Merengue music is all in 4/4 time, so it's easy to apply to almost any song. Fernando Villalona, Juan Luis Guerra, Eddy Herrera, and Toño Rosario are all artists with great merengue music you can listen to and practice with.[5]
- You can also find merengue mixes on YouTube with hours and hours of songs playing continuously.
[Edit]Dancing with a Partner - Face your partner and stand about apart. The merengue is a pretty intimate dance, so you'll want to start out with someone you know pretty well. Start by facing each other and then move in closer so there isn't much distance between the two of you.[6]
- Put your hand on your partner's shoulder blade. Lift both of your arms up to about shoulder-height. If you're the leader, put your right hand on your partner's left shoulder blade, and if you're the follower, put your left hand on your partner's right shoulder blade.[7]
- This is also called closed dance position.[8]
- Grab your partner's free hand with your other hand. Now, put your free arm up in an L shape at about shoulder-height. Grasp your partner's free hand in yours for a secure hold.[9]
- If you're the leading partner, you'll raise your left hand. If you're the follower, you'll raise your right hand.
- Travel across the floor in a circle.[10] With this basic marching step, start moving back and forth, left and right. If you're the leading partner, rotate slowly in a 360 degree turn. Take a full 8 beats to do the turn, and try not to rush your movements.[11]
- If you're feeling groovy, take 16 counts to do the turn instead of 8.
[Edit]Adding Advanced Moves - Try a one-handed turn. While doing the basic steps, grab both of your partner's hands in your own. If you're the leading partner, keep one hand clasped and lift the other one in the air, letting your partner turn either inside or outside of their own arm. If you're the follower, keep one hand on your partner's and spin underneath your own arm in one direction.[12]
- Keep the basic step going the entire time! Turn at the same pace you're stepping: a casual 1, 2, 3, 4.
- Add in two-handed turns. Slide out into the same open position you would for one-handed turns, and, this time, lift both hands up into the air. If you're the following partner, go under both of your arms in a 360 degree turn, ending with your arms crossed. To uncross your arms, turn back around in the opposite direction.[13]
- Do the hammerlock turn. If you're the leading partner, raise one hand up in the air and turn your partner to the outside. If you're the following partner, wrap one of your arms behind your back and keep one arm out. This will put you directly next to your partner so you're side-by-side. If you're the leading partner, put your free hand on your partner's hip.[14]
- If you'd like, keep that momentum and turn in a slow, 360 degree circle. Then, unwind the following partner by taking their free hand and spinning her back the other direction, resuming a normal stance.
- Add in a cuddle turn. If you're the leader, raise one hand up in the air and turn your partner to the inside. If you're the follower, wrap both of your arms around yourself and stand directly in front of your partner. Next, if you're the leading partner, move your partner to the side and stand hip to hip with them.[15]
- You can take your momentum to move around in a circle, with the following partner going backwards.
- Try joining a merengue class to get practice every week.
- Learning a new dance can be hard, so don't give up!
[Edit]Related wikiHows [Edit]References |
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