you need four pieces: a circle for the skirt, two straps, and one piece for a "waist" band. to decide how wide to make your straps, measure from the center of your bust to just under your arm. to figure the length i just decided on 1.5 times my height, which i rounded to 90" because that was easier to figure out than 64.75 X 1.5. :) the skirt length is your choice. the band needs to be a little longer than your waist measurement--i didn't measure the length of my band, i just sewed it on and cut it off when i had gone all the way around the waist.
Infinity_dress_pattern_pieces_2
the next part sounds complicated but it is not. turn your skirt inside out--you are going to sew from the INSIDE of the waist--which means you don't need a free arm on your machine. overlap the straps 3"-4"...
Infinity_dress_strap_overlap_1
...and align the raw edges with the raw edge of the skirt waist. then fold the band in half and lay it on top of the straps, the raw edges aligned with the skirt and strap edges. you will have 5 layers of fabric on top of each other. START SEWING AT THE OVERLAP. (for now just ignore the fact that only one end of the band is in place). when you get around to where you started sewing, overlap the band and cut the excess band, then finish sewing. the band ends will not meet--they will overlap, but they will be hidden by the straps):
Infinity_dress_how_to_serge_close_up_1
this is the one and only seam.
when the dress is done, it will look like this (that's a 60" measuring tape on the strap):
Infinity_dress_straps_full_length
the whole thing took less than an hour from start to finish. (i didn't do any edge finishes or even a hem on this dress because i was just playing around with the design but i definitely will be making more of these and i will do the niceties on subsequent versions.) here are a few other ways to wrap that i came up with this morning, and if you go to any of the sites i mentioned at the start of this post you can see dozens more ways to wear it.
Infinity_kimono_front Infinity_kimono_back
Infinity_one_shoulder_front Infinity_one_shoulder_back
Infinity_cross_halter_front Infinity_cross_halter_back
Infinity_cross_bust_front Infinity_cross_bust_back
edited here to add the following:
the fabric i used is some polyester knit that was donated to the costume shop last fall (thank you mrs. shay!). it has about 40% stretch on the cross. i cut the straps so the stretch is parallel to the short ends, because i didn't need them to stretch longer but i did need them to shape around my body.
i have been asked if the fabric could be 4-way stretch and i think it would work just fine, but the straps might behave differently, depending on how much stretch was on the length. i have also been asked if a non-stretch fabric would work, and i think it might--you'd have to cut the skirt so that it was large enough in the waist to pull on, or put a zipper in it. i'm going to experiment and see what happens (and you know i'll post about it).
another question i was asked is how i figured out the length of the straps. honestly, i just took a stab at it--i wasn't sure the dress needed straps that long but figured i could always cut them shorter. about the math: i don't do complicated math. :) i just settled for a number that was close enough--if i were trying to build a space shuttle, i'd be a little more precise.
the band: it's primary purpose is to give the waist a finished back edge. but it also serves as a channel for elastic, if you too prefer lazy math and end up with a waist that is a little too big.
Saturday, July 31, 2010
Monday, July 26, 2010
nook epub
Google has now announced they’re offering over a million public domain books in EPUB format – the exact format compatible with Sony’s Daily Edition reader.
To download a book, search for a title over at Google Books. Public domain titles will have a download link in the upper right corner. Which brings us to the first major difference between the Kindle and this Google (Google)-Sony open book strategy: while Amazon only offers 300,000 titles, Google’s million books aren’t, for the most part, the most attractive ones, and Sony’s own ebook library doesn’t offer a choice as good as Amazon – at least when it comes to modern titles.
Sure, if you’re interested in an oldie, such as the Memoirs of Granville Sharp, Google’s library is a good choice, but if you’re looking to buy a digital copy of the latest bestseller, you’re more likely to find it on the Kindle than in Google’s library and Sony’s ebook store combined. You can sometimes buy an ebook online and then transfer it to your Sony ebook reader, but on the Kindle it’s simpler and easier to do.
Google and Sony’s format of choice, EPUB, is also important. It’s an XML-based, free, open ebook standard which can be optimized for different devices, but Kindle does not (natively) support it. So, any titles you have in EPUB format, you can transfer to another device (it’s a bit more complicated than that, since EPUB also supports DRM, but Google’s selection of public domain titles will be free of any restrictions); on the Kindle, it’s forbidden. In geek terms, when it comes to ebooks, Sony and Google are to Amazon Kindle like Linux (Linux) is to Windows (Windows): free and open vs. closed but perhaps easier to use. We’ll see which one wins in the end.
Add it to the "my documents" folder. Go to "my documents" on your nook, then click check for new content.
To download a book, search for a title over at Google Books. Public domain titles will have a download link in the upper right corner. Which brings us to the first major difference between the Kindle and this Google (Google)-Sony open book strategy: while Amazon only offers 300,000 titles, Google’s million books aren’t, for the most part, the most attractive ones, and Sony’s own ebook library doesn’t offer a choice as good as Amazon – at least when it comes to modern titles.
Sure, if you’re interested in an oldie, such as the Memoirs of Granville Sharp, Google’s library is a good choice, but if you’re looking to buy a digital copy of the latest bestseller, you’re more likely to find it on the Kindle than in Google’s library and Sony’s ebook store combined. You can sometimes buy an ebook online and then transfer it to your Sony ebook reader, but on the Kindle it’s simpler and easier to do.
Google and Sony’s format of choice, EPUB, is also important. It’s an XML-based, free, open ebook standard which can be optimized for different devices, but Kindle does not (natively) support it. So, any titles you have in EPUB format, you can transfer to another device (it’s a bit more complicated than that, since EPUB also supports DRM, but Google’s selection of public domain titles will be free of any restrictions); on the Kindle, it’s forbidden. In geek terms, when it comes to ebooks, Sony and Google are to Amazon Kindle like Linux (Linux) is to Windows (Windows): free and open vs. closed but perhaps easier to use. We’ll see which one wins in the end.
Add it to the "my documents" folder. Go to "my documents" on your nook, then click check for new content.
yogurt with buttermilk powder
Milk (2% fat), Lucerne brand
Instant powdered milk, from the bulk section
Red Mill buttermilk powder
One 150 g (5.3 ounce) container of Stoneybrook greek style yogurt
I split the milk equally into two similar sauce pans and put them on low heat on the stove. As they warmed up I whisked in a cup of buttermilk powder into one and a cup of powdered milk into the other. I tried to keep the temperatures equal while heating, brought both up to to 180F and held at 180-185F for about 6 minutes. I let both cool on the stovetop to about 118F and added half of the starter to each. I transfered to 1 qt canning jars and incubated in the oven with a 100 watt bulb as the heat source. The oven temp was a steady 110F for the first 2 or 3 hours, but in the morning it had dropped to 103F, which is not too bad. Total incubation time was about 13 hours.
Both batches were noticably thicker than basic yogurt, more solid (especially the powdered milk batch), but not quite the consistency of Fage or other commercial greek style products. The amount of added milk solids I used was less than some recipes I found, so I expect adding more would get you closer to that Fage consistency if that's what you like.
There was a big difference in taste. The powdered milk batch was pretty much like standard yogurt, but thicker. The texture was a tiny bit grainy, but that may be due to my technique, as most of the time it turns out that way for me. But still it was less so than many commercial brands. The flavor was identical to the Stoneybrook used as starter but a bit subdued, possibly due to the relatively short incubation time, small amount of starter, and temperature on the low side.
As for the buttermilk batch, this is something special! Sitting in the fridge is the smoothest yogurt I've ever made. The mouth feel brings to mind a really good creme brulee without the sugar. Perhaps that's because there's some fat (2 g per cup) in buttermilk powder. Or something else. Who cares? The trade off, however, is flavor. The buttermilk batch was noticably milder, but not so much you would call it bland. It could even be a good thing if you like your yogurt on the mellow side.
Instant powdered milk, from the bulk section
Red Mill buttermilk powder
One 150 g (5.3 ounce) container of Stoneybrook greek style yogurt
I split the milk equally into two similar sauce pans and put them on low heat on the stove. As they warmed up I whisked in a cup of buttermilk powder into one and a cup of powdered milk into the other. I tried to keep the temperatures equal while heating, brought both up to to 180F and held at 180-185F for about 6 minutes. I let both cool on the stovetop to about 118F and added half of the starter to each. I transfered to 1 qt canning jars and incubated in the oven with a 100 watt bulb as the heat source. The oven temp was a steady 110F for the first 2 or 3 hours, but in the morning it had dropped to 103F, which is not too bad. Total incubation time was about 13 hours.
Both batches were noticably thicker than basic yogurt, more solid (especially the powdered milk batch), but not quite the consistency of Fage or other commercial greek style products. The amount of added milk solids I used was less than some recipes I found, so I expect adding more would get you closer to that Fage consistency if that's what you like.
There was a big difference in taste. The powdered milk batch was pretty much like standard yogurt, but thicker. The texture was a tiny bit grainy, but that may be due to my technique, as most of the time it turns out that way for me. But still it was less so than many commercial brands. The flavor was identical to the Stoneybrook used as starter but a bit subdued, possibly due to the relatively short incubation time, small amount of starter, and temperature on the low side.
As for the buttermilk batch, this is something special! Sitting in the fridge is the smoothest yogurt I've ever made. The mouth feel brings to mind a really good creme brulee without the sugar. Perhaps that's because there's some fat (2 g per cup) in buttermilk powder. Or something else. Who cares? The trade off, however, is flavor. The buttermilk batch was noticably milder, but not so much you would call it bland. It could even be a good thing if you like your yogurt on the mellow side.
FAGE yogurt
Equipment:
Glass or pottery bowl
Microwave
Instant-read thermometer — you must have this, great tool anyway, costs $8
Clamp-on or hang-anywhere utility light, like that from a hardware store, with a 100-watt bulb
Deep drawer or cooler or Styrofoam box
This makes about 5 cups homemade Fage-style yogurt, a little more than a quart:
Ingredients:
1 quart milk — whole, 2% or skim
1½ cups dry milk or powdered milk. I checked the dry milk ratings and read that the Lucky grocery brand, Sunny Select Nonfat, tasted the best. Works great.
½ cup of plain Stonyfield yogurt, as fresh as possible, or other yogurt with active cultures. I also checked into which yogurt had the most active cultures, and Stonyfield was it.
1 Tablespoon sugar, perhaps a bit more, as food for the culture
Procedure:
In a clean glass or pottery bowl, thoroughly mix together the quart of milk, the 1½ cups powdered milk and sugar. This will be a very rich milk mixture.
Heat the milk mixture in the microwave for three minutes, and then continue heating in one-minute intervals until the milk mixture reaches 180 degrees F. Keep checking the temp with your instant-read thermometer after each minute blast to see if the milk has reached 180 degrees. You cannot eliminate this step.* Try not to over-nuke it so that the milk scalds and spills over, but if you do all is not lost. Using a stove-top and saucepan is messier and tends to unevenly heat the milk, in my opinion.
Rig your incubation chamber ahead of time. Get your clamp-on or hang-anywhere utility light, and check the wattage of the bulb (must be 100 watts, 75 watts is *not* hot enough to keep the milk mixture at 105 degrees F.). Clamp the light onto the side of the drawer so that you can shut the drawer completely (or very nearly except for the cord). You can even clamp the light onto a block of wood or other object that can fit into the drawer along with the bowls of yogurt.
I use an old utility light with a thin wire sleeve that actually fits over the side of the drawer and still allows the drawer to close completely. You can use a cooler or styro box instead of a drawer.
After heating the milk mixture to 180 degrees F, let it cool to 105-110 degrees. It will take a while — about 30 - 60 minutes depending on the quantity of milk — but keep checking it regularly with your instant-read thermometer.
When the milk mixture reads 105-110 degrees, stir in ½ cup of the yogurt you’re using as your culture. Before adding the yogurt culture, it’s best to stir it up to make sure the active cultures are evenly distributed. Make sure the milk mixture and yogurt culture are well blended, then cover the bowl with plastic wrap or a plastic bag, and place it inside the drawer with the light on. Leave it for 14-15 hours. Unbelievable flavor after 14 hours. 12 is good but 15 is best.
Then, chill the yogurt for 2-3 days. This sort of sets the yogurt — the yogurt gets very thick then, thicker than from just chilling, it seems to me. That's it!
Tips: I actually make yogurt now about 6 PM in the evening, then let it do its thing till 9 AM the next morning. But you can use whatever schedule works for you. Reserve some of the yogurt from each batch to make the next batch of yogurt (1/2 cup of yogurt as your culture for each quart of liquid milk). Safety tip: Make sure the lightbulb is not touching the plastic on the top of the bowl or any other object, and that no one will trip over the electric cord — basic safety stuff.
*Error on my first batch of yogurt that resulted in slimy, stringy, ropey yogurt:
Many other Chowhounds in other threads said this happened to them. And it happened to me. Why? So off I went in search of the reason. You need to heat the milk to 180 degrees to denature the milk proteins, and to allow one protein in particular — lactoglobulin, the one that’s responsible for a smooth, consistent yogurt — to unwind. If you don’t heat the milk adequately, slimy and stringy yogurt is the result.
Glass or pottery bowl
Microwave
Instant-read thermometer — you must have this, great tool anyway, costs $8
Clamp-on or hang-anywhere utility light, like that from a hardware store, with a 100-watt bulb
Deep drawer or cooler or Styrofoam box
This makes about 5 cups homemade Fage-style yogurt, a little more than a quart:
Ingredients:
1 quart milk — whole, 2% or skim
1½ cups dry milk or powdered milk. I checked the dry milk ratings and read that the Lucky grocery brand, Sunny Select Nonfat, tasted the best. Works great.
½ cup of plain Stonyfield yogurt, as fresh as possible, or other yogurt with active cultures. I also checked into which yogurt had the most active cultures, and Stonyfield was it.
1 Tablespoon sugar, perhaps a bit more, as food for the culture
Procedure:
In a clean glass or pottery bowl, thoroughly mix together the quart of milk, the 1½ cups powdered milk and sugar. This will be a very rich milk mixture.
Heat the milk mixture in the microwave for three minutes, and then continue heating in one-minute intervals until the milk mixture reaches 180 degrees F. Keep checking the temp with your instant-read thermometer after each minute blast to see if the milk has reached 180 degrees. You cannot eliminate this step.* Try not to over-nuke it so that the milk scalds and spills over, but if you do all is not lost. Using a stove-top and saucepan is messier and tends to unevenly heat the milk, in my opinion.
Rig your incubation chamber ahead of time. Get your clamp-on or hang-anywhere utility light, and check the wattage of the bulb (must be 100 watts, 75 watts is *not* hot enough to keep the milk mixture at 105 degrees F.). Clamp the light onto the side of the drawer so that you can shut the drawer completely (or very nearly except for the cord). You can even clamp the light onto a block of wood or other object that can fit into the drawer along with the bowls of yogurt.
I use an old utility light with a thin wire sleeve that actually fits over the side of the drawer and still allows the drawer to close completely. You can use a cooler or styro box instead of a drawer.
After heating the milk mixture to 180 degrees F, let it cool to 105-110 degrees. It will take a while — about 30 - 60 minutes depending on the quantity of milk — but keep checking it regularly with your instant-read thermometer.
When the milk mixture reads 105-110 degrees, stir in ½ cup of the yogurt you’re using as your culture. Before adding the yogurt culture, it’s best to stir it up to make sure the active cultures are evenly distributed. Make sure the milk mixture and yogurt culture are well blended, then cover the bowl with plastic wrap or a plastic bag, and place it inside the drawer with the light on. Leave it for 14-15 hours. Unbelievable flavor after 14 hours. 12 is good but 15 is best.
Then, chill the yogurt for 2-3 days. This sort of sets the yogurt — the yogurt gets very thick then, thicker than from just chilling, it seems to me. That's it!
Tips: I actually make yogurt now about 6 PM in the evening, then let it do its thing till 9 AM the next morning. But you can use whatever schedule works for you. Reserve some of the yogurt from each batch to make the next batch of yogurt (1/2 cup of yogurt as your culture for each quart of liquid milk). Safety tip: Make sure the lightbulb is not touching the plastic on the top of the bowl or any other object, and that no one will trip over the electric cord — basic safety stuff.
*Error on my first batch of yogurt that resulted in slimy, stringy, ropey yogurt:
Many other Chowhounds in other threads said this happened to them. And it happened to me. Why? So off I went in search of the reason. You need to heat the milk to 180 degrees to denature the milk proteins, and to allow one protein in particular — lactoglobulin, the one that’s responsible for a smooth, consistent yogurt — to unwind. If you don’t heat the milk adequately, slimy and stringy yogurt is the result.
Friday, July 23, 2010
vitamix ice cream
Sparkling Ice: Meshelle Armstrong provided another spectacular idea: "Fill an ice cube tray with a red or blue fruit-flavored beverage, such as cranberry-blueberry juice, and freeze solid. The idea is to use different colored juices. Drop three or four cubes into a glass, add sparkling water, and watch the special effects. As the cubes melt, colored bubbles will swirl through the seltzer."
Freeze Whiz: We are big ice cream fans, so when Hirsch suggested healthy, food-processor "ice cream" for breakfast, which he makes with his 5-year-old son, I was totally intrigued. "Combine a 12-ounce bag of frozen fruit (mango, cherries, peaches, pineapple and blueberries are all delicious), a splash of juice (we often use orange juice, but apple, grapefruit, lemon or even water work in a pinch), a fresh — not frozen — banana and a pinch of salt. Process until very smooth, about 2 minutes. Eat immediately. It's cool, smooth and creamy." And the kids get to whiz the food processor.
Over the past summers I've learned one thing we will do "again": Get the kids in the kitchen. By the time they are done, you have a creative, usually edible treat and a messy kitchen. More importantly, you have entertained, happy children.
Freeze Whiz: We are big ice cream fans, so when Hirsch suggested healthy, food-processor "ice cream" for breakfast, which he makes with his 5-year-old son, I was totally intrigued. "Combine a 12-ounce bag of frozen fruit (mango, cherries, peaches, pineapple and blueberries are all delicious), a splash of juice (we often use orange juice, but apple, grapefruit, lemon or even water work in a pinch), a fresh — not frozen — banana and a pinch of salt. Process until very smooth, about 2 minutes. Eat immediately. It's cool, smooth and creamy." And the kids get to whiz the food processor.
Over the past summers I've learned one thing we will do "again": Get the kids in the kitchen. By the time they are done, you have a creative, usually edible treat and a messy kitchen. More importantly, you have entertained, happy children.
Tuesday, July 20, 2010
Knee exercises
Strengthening Knee Exercises
Note: If you are experiencing knee pain or have a knee injury or condition, ask your doctor or physical therapist what exercises are appropriate (safest and most effective) for you to do before performing knee exercises.
How Often to do Knee Strengthening Exercises
In general, any strengthening exercises should only be done about every second day or three times per week on non-consecutive days to allow healing and to avoid overuse injury.
How Many Repetitions and Sets
If you are a beginner to exercise, start with five repetitions of each exercise - or less if the exercise is difficult. If you do not have post exercise pain, slowly add a couple of repetitions each week until you reach 10 - 15 repetitions. To increase endurance add a second set of 10 -15 repetitions after you can handle one set. When two sets because easy to do, you can add a third.
*NOTE: There are several strengthening exercises to choose from for some muscles. Choose one per exercise session.
Do not exercise the same muscle group on consecutive days.
WARM UP first! Warming up with 5 minutes of low-impact aerobics, such as walking or riding a stationary exercise bike, increases blood supply to the muscles to help prevent injury.
Quadriceps Strengthening
Note: Only do one quad strengthening exercise per exercise session with the exception of the quad strengthening contractions, which can be done additionally.
Quad Strengthening Contractions:
Sit in chair. Move forward so that you are sitting at edge of chair. Extend legs, heels to floor. Keep knees straight (or as straight as possible if you have arthritis.) Tighten thigh muscles. Hold for count of 10. Relax for count of 3. Do 10 repetitions. You can do this several times throughout the day. You can build up to 2 or 3 sets of 10 repetitions at a time.
Quad Strengthening Leg lifts:
Lie flat on back. Bend left knee at 90-degree angle, keeping foot flat on floor. Keeping the right leg straight, slowly lift it until right foot is the height of the left knee. Hold for a count of 3. Repeat 10 times. Switch sides. Work up to 10 sets of 10 over several weeks.
Safety Tip:
Leg lifts: Lifting both legs at the same time causes excessive stress on your lower back so
only lift one leg at a time; the opposite leg should be kept slightly bent with foot on floor.
Quad Strengthening Short-Arc Leg Extensions:
Sit or lie on floor. Place a rolled up towel under your thigh for support. Keep you leg straight and raise your foot about six inches off the floor. Hold for 5 seconds. Slowly lower your foot, bending your knee. Do 10 repetitions. Switch sides.
Quad Strengthening Knee Dips:
Stand with knees slightly flexed. Point your toes straight ahead.
Make sure your kneecaps are also pointed straight ahead.
Lift one leg up and balance on the other leg. Slowly lower yourself up and down ONLY a few inches. Keep the knee of the leg you are balancing on slightly flexed. Your knees must remain pointing straight forward. Do not let them turn inward. Stand straight, do not lean you body to one side. Do 10 dips. Switch sides.
If you feel pain in your knees, start with fewer dips.
Quad Strengthening Partial Squats:
Stand. Keep back straight, knees hip-width apart and pointing straight ahead. Slowly lower and move your buttocks backward as if you were sitting in a chair (don't bend your knees beyond a 90-degree angle, if 90 degrees is too difficult bend even less). Hold position for a count of 5. Do ten squats. Stop if you feel pain in your knees.
Safety Tip: Make sure your knees do not extend beyond your toes when doing partial squats. Keeping your weight behind your knees reduces the pressure on the knee joint during the squat. Bending the knees beyond 90 degrees (a right angle) places excessive strain on the knee.
Hamstring Strengthening
Note: Only do one hamstring strengthening exercise on the same day.
Seated Hamstring Strengthening Contractions:
Sit in chair, with knees bent to 45 degrees and heels on floor (toes lifted up). Don't move heels but pull back on them, digging heels into floor. You will feel tension in you hamstrings. Hold for count of 5 - 10 seconds. Relax for count of 3. Do 10 repetitions.
Lying Hamstring Strengthening Contractions:
Lie on back, knees bent about 45 degrees. Dig heels into floor. You will feel tension in your hamstrings. Hold for count of 5 - 10 seconds. Relax for count of 3. Do 10 repetitions.
Hamstring Strengthening Curls:
Lie on stomach. Place left foot onto the back of the right heel. Slowly pull your right heel toward your buttocks - resisting with the left leg. This contracts the hamstrings. Hold for a count of 10. (Keep pressing your left foot and right heel against each other) Hold for a count of ten and relax for count of 3. Do 10 repetitions.
Walking backwards helps to develop the hamstrings. When walking backwards, your weight is distributed more evenly, resulting in less strain on your knees.
Other Strengthening Exercises for Knee Stability
Hip Adductors (Inner Thigh) / groin muscle and inner quad muscle (VMO) Strengthening:
Sit in chair, put fist between knees, squeeze together knees. Hold for count of 10. Relax for count of 3. Do 10 repetitions.
Lie on floor on your right side, shoulder and hips aligned. Use your right hand to prop up your head. Place the left hand on floor in front of you to help balance yourself. Bend left leg and bring it to the floor in front of you. Slowly raise your right leg about 10 inches off the floor then, hold for a second, then slowly lower leg to ground. Lift 10 times on each side.
Hip Abductors (Outer Thigh) strengthening:
Lie on floor on your right side, shoulder and hips aligned.
Bend right leg (leg on floor) to 90 degrees.
Slowly raise you left leg about 18 inches, hold for a second, then slowly lower leg.
Do 10 repetitions. Repeat on other side.
Glutes Strengthening Backward leg swing:
Hold onto back of chair for support. Swing leg back at a diagonal until you feel your buttocks tighten. Tense muscles as much as you can and swing leg back a couple more inches. Return leg to floor. Repeat 10 times.
Switch sides .Do 10 repetitions. Repeat on other side.
Knee Exercise Samples ^.
Top ^
Balancing Knee Exercises
(Helps in knee stability)
Hold onto back of chair or counter top for support. Stand on one leg for one minute. Switch sides.
As your balance improves, use one hand only for support. Next use one finger only for support, then progress to letting go, but keeping your hands within a couple of inches above chair in case you lose your balance. Do not lean your trunk to one side.
To increase difficulty, shift weight onto the ball of the foot.
Knee Exercise Samples ^.
Top ^
Stretching Knee Exercises
Note: If you are experiencing knee pain or have a knee injury or condition, ask your doctor or physical therapist what exercises are appropriate (safest and most effective) for you to do.
How Often to Stretch
In general, stretching exercises may be done daily but every second day or 3 times per week is enough. Stretching exercises are often prescribed twice per day or more by physical therapists for the treatment of knee pain, the specific exercises recommended depend on the cause of the pain.
How Long to Hold a Stretch
For stretching exercises, the stretch should generally be held for a total of about 60 to 90 seconds. Holding a stretch for 30 seconds only requires 2 or 3 repetitions. Some people prefer to do more repetitions of 5 or 10-second stretches or just one 60-second stretch.
WARM UP before stretching with 5-10 minutes of low-impact aerobics (e.g. walking, stationary bike). Warmed up muscles are more responsive to stretches and less likely to tear.
Stretches should be performed without any bouncing and in a slow & controlled fashion
Calf Muscles Stretch:
To stretch left calf muscle, step back with left leg, forward with right. Bend right knee (keep left leg and back in a straight line as you lean forward) until you feel a gentle stretch in the left calf. Do not roll foot out to side. Keep heel flat, foot forward. Hold 30 seconds. Repeat on other side.
Quad Muscle Stretch:
Stand. Bend right knee, grab front of right ankle and bring heel to buttocks with hand. Keep knees together. Do not arch back. Do not let leg go to side. Point knee toward floor. Tighten buttocks and tuck tailbone under to increase stretch.
Hold for 30 seconds. Repeat on other side.
Hamstring Stretch:
Standing position
Keep one leg on ground; put one foot on chair with leg straight. Bend forward at the hip. Hold for 30 seconds. Repeat on other side. *Do not attempt to touch your toes as this will stretch your back, and the goal of this exercise is to isolate your hamstring muscles in the leg that is being supported by the chair.
Sitting in chair hamstring: Straighten one leg, keeping heel on floor. Lean forward at hips, keeping back straight. Don't try to touch your toes. Hold for 30 seconds. Repeat on other side.
Iliotibial Band Stretch:
Standing position:
Stand up. To stretch the right side, cross right leg behind left leg. Bending from the hip, lean torso to the left - pushing hips to the right. The stretch is felt on the outer right hip and thigh. Keep right leg straight, left knee slightly bent. Hold for 30 seconds. Repeat on other side.
Sitting position:
Sit in chair or on floor. Bring right foot to outside of left leg, bringing knee towards opposite shoulder so that the knee crosses the midline of the body. Hold for 30 seconds. Repeat on other side.
Hip Adductors (Upper Inner Thigh) Stretch:
Standing: Step off to the side with the right leg. Bend left knee slightly (do not extend knee beyond toe) and move your right foot further to right until your feel a stretch in your right inner thigh. Hold stretch for 30 seconds. Repeat on other side.
Sitting position: Sit on floor, spread legs into a V position. Slowly lean forward from your hips, keeping your back straight, until you feel the stretch. Do not bounce. Then lean towards the right, foot then left foot. Hold for 30 seconds.
Hip Abductors (Upper Outer Thigh) Stretch:
Sit on the floor, legs extended in front of you.
Bend right leg and place right foot on floor on outside the left knee.
Twist upper body to right and use left elbow to gently push against outside of right knee until you feel a gentle stretch in the right hips, buttocks, and lower back.
Hold for 30 seconds. Repeat on other side.
Hip flexors (front of hips) Stretch:
Tightness in these muscles can affect the alignment of the knee bones.
Standing Exercise: Step forward with the right leg, bending right knee (to increase the stretch, take a larger step). Do not extend right knee past toes. Keep left knee slightly bent with heel off the ground. Keep back upright. This stretches the front of the hip on the left side. Push the left hip forward to increase the stretch.
Hold for 30 seconds. Repeat on other side.
Gluteal Stretch (back of hips / buttocks):
Stand in front of chair, about two feet away from chair. Place left foot on chair, leg bent. Bring your chest towards your knee, keeping back straight. Hold for 30 seconds. Repeat on other side.
*Of all the above knee exercises, the quadriceps strengthening contraction is probably the easiest, safest and most important exercise you can do to prevent knee pain and injury. Those who have trouble fitting in exercises into their schedule can always do this exercise while watching television.
Note: If you are experiencing knee pain or have a knee injury or condition, ask your doctor or physical therapist what exercises are appropriate (safest and most effective) for you to do before performing knee exercises.
How Often to do Knee Strengthening Exercises
In general, any strengthening exercises should only be done about every second day or three times per week on non-consecutive days to allow healing and to avoid overuse injury.
How Many Repetitions and Sets
If you are a beginner to exercise, start with five repetitions of each exercise - or less if the exercise is difficult. If you do not have post exercise pain, slowly add a couple of repetitions each week until you reach 10 - 15 repetitions. To increase endurance add a second set of 10 -15 repetitions after you can handle one set. When two sets because easy to do, you can add a third.
*NOTE: There are several strengthening exercises to choose from for some muscles. Choose one per exercise session.
Do not exercise the same muscle group on consecutive days.
WARM UP first! Warming up with 5 minutes of low-impact aerobics, such as walking or riding a stationary exercise bike, increases blood supply to the muscles to help prevent injury.
Quadriceps Strengthening
Note: Only do one quad strengthening exercise per exercise session with the exception of the quad strengthening contractions, which can be done additionally.
Quad Strengthening Contractions:
Sit in chair. Move forward so that you are sitting at edge of chair. Extend legs, heels to floor. Keep knees straight (or as straight as possible if you have arthritis.) Tighten thigh muscles. Hold for count of 10. Relax for count of 3. Do 10 repetitions. You can do this several times throughout the day. You can build up to 2 or 3 sets of 10 repetitions at a time.
Quad Strengthening Leg lifts:
Lie flat on back. Bend left knee at 90-degree angle, keeping foot flat on floor. Keeping the right leg straight, slowly lift it until right foot is the height of the left knee. Hold for a count of 3. Repeat 10 times. Switch sides. Work up to 10 sets of 10 over several weeks.
Safety Tip:
Leg lifts: Lifting both legs at the same time causes excessive stress on your lower back so
only lift one leg at a time; the opposite leg should be kept slightly bent with foot on floor.
Quad Strengthening Short-Arc Leg Extensions:
Sit or lie on floor. Place a rolled up towel under your thigh for support. Keep you leg straight and raise your foot about six inches off the floor. Hold for 5 seconds. Slowly lower your foot, bending your knee. Do 10 repetitions. Switch sides.
Quad Strengthening Knee Dips:
Stand with knees slightly flexed. Point your toes straight ahead.
Make sure your kneecaps are also pointed straight ahead.
Lift one leg up and balance on the other leg. Slowly lower yourself up and down ONLY a few inches. Keep the knee of the leg you are balancing on slightly flexed. Your knees must remain pointing straight forward. Do not let them turn inward. Stand straight, do not lean you body to one side. Do 10 dips. Switch sides.
If you feel pain in your knees, start with fewer dips.
Quad Strengthening Partial Squats:
Stand. Keep back straight, knees hip-width apart and pointing straight ahead. Slowly lower and move your buttocks backward as if you were sitting in a chair (don't bend your knees beyond a 90-degree angle, if 90 degrees is too difficult bend even less). Hold position for a count of 5. Do ten squats. Stop if you feel pain in your knees.
Safety Tip: Make sure your knees do not extend beyond your toes when doing partial squats. Keeping your weight behind your knees reduces the pressure on the knee joint during the squat. Bending the knees beyond 90 degrees (a right angle) places excessive strain on the knee.
Hamstring Strengthening
Note: Only do one hamstring strengthening exercise on the same day.
Seated Hamstring Strengthening Contractions:
Sit in chair, with knees bent to 45 degrees and heels on floor (toes lifted up). Don't move heels but pull back on them, digging heels into floor. You will feel tension in you hamstrings. Hold for count of 5 - 10 seconds. Relax for count of 3. Do 10 repetitions.
Lying Hamstring Strengthening Contractions:
Lie on back, knees bent about 45 degrees. Dig heels into floor. You will feel tension in your hamstrings. Hold for count of 5 - 10 seconds. Relax for count of 3. Do 10 repetitions.
Hamstring Strengthening Curls:
Lie on stomach. Place left foot onto the back of the right heel. Slowly pull your right heel toward your buttocks - resisting with the left leg. This contracts the hamstrings. Hold for a count of 10. (Keep pressing your left foot and right heel against each other) Hold for a count of ten and relax for count of 3. Do 10 repetitions.
Walking backwards helps to develop the hamstrings. When walking backwards, your weight is distributed more evenly, resulting in less strain on your knees.
Other Strengthening Exercises for Knee Stability
Hip Adductors (Inner Thigh) / groin muscle and inner quad muscle (VMO) Strengthening:
Sit in chair, put fist between knees, squeeze together knees. Hold for count of 10. Relax for count of 3. Do 10 repetitions.
Lie on floor on your right side, shoulder and hips aligned. Use your right hand to prop up your head. Place the left hand on floor in front of you to help balance yourself. Bend left leg and bring it to the floor in front of you. Slowly raise your right leg about 10 inches off the floor then, hold for a second, then slowly lower leg to ground. Lift 10 times on each side.
Hip Abductors (Outer Thigh) strengthening:
Lie on floor on your right side, shoulder and hips aligned.
Bend right leg (leg on floor) to 90 degrees.
Slowly raise you left leg about 18 inches, hold for a second, then slowly lower leg.
Do 10 repetitions. Repeat on other side.
Glutes Strengthening Backward leg swing:
Hold onto back of chair for support. Swing leg back at a diagonal until you feel your buttocks tighten. Tense muscles as much as you can and swing leg back a couple more inches. Return leg to floor. Repeat 10 times.
Switch sides .Do 10 repetitions. Repeat on other side.
Knee Exercise Samples ^.
Top ^
Balancing Knee Exercises
(Helps in knee stability)
Hold onto back of chair or counter top for support. Stand on one leg for one minute. Switch sides.
As your balance improves, use one hand only for support. Next use one finger only for support, then progress to letting go, but keeping your hands within a couple of inches above chair in case you lose your balance. Do not lean your trunk to one side.
To increase difficulty, shift weight onto the ball of the foot.
Knee Exercise Samples ^.
Top ^
Stretching Knee Exercises
Note: If you are experiencing knee pain or have a knee injury or condition, ask your doctor or physical therapist what exercises are appropriate (safest and most effective) for you to do.
How Often to Stretch
In general, stretching exercises may be done daily but every second day or 3 times per week is enough. Stretching exercises are often prescribed twice per day or more by physical therapists for the treatment of knee pain, the specific exercises recommended depend on the cause of the pain.
How Long to Hold a Stretch
For stretching exercises, the stretch should generally be held for a total of about 60 to 90 seconds. Holding a stretch for 30 seconds only requires 2 or 3 repetitions. Some people prefer to do more repetitions of 5 or 10-second stretches or just one 60-second stretch.
WARM UP before stretching with 5-10 minutes of low-impact aerobics (e.g. walking, stationary bike). Warmed up muscles are more responsive to stretches and less likely to tear.
Stretches should be performed without any bouncing and in a slow & controlled fashion
Calf Muscles Stretch:
To stretch left calf muscle, step back with left leg, forward with right. Bend right knee (keep left leg and back in a straight line as you lean forward) until you feel a gentle stretch in the left calf. Do not roll foot out to side. Keep heel flat, foot forward. Hold 30 seconds. Repeat on other side.
Quad Muscle Stretch:
Stand. Bend right knee, grab front of right ankle and bring heel to buttocks with hand. Keep knees together. Do not arch back. Do not let leg go to side. Point knee toward floor. Tighten buttocks and tuck tailbone under to increase stretch.
Hold for 30 seconds. Repeat on other side.
Hamstring Stretch:
Standing position
Keep one leg on ground; put one foot on chair with leg straight. Bend forward at the hip. Hold for 30 seconds. Repeat on other side. *Do not attempt to touch your toes as this will stretch your back, and the goal of this exercise is to isolate your hamstring muscles in the leg that is being supported by the chair.
Sitting in chair hamstring: Straighten one leg, keeping heel on floor. Lean forward at hips, keeping back straight. Don't try to touch your toes. Hold for 30 seconds. Repeat on other side.
Iliotibial Band Stretch:
Standing position:
Stand up. To stretch the right side, cross right leg behind left leg. Bending from the hip, lean torso to the left - pushing hips to the right. The stretch is felt on the outer right hip and thigh. Keep right leg straight, left knee slightly bent. Hold for 30 seconds. Repeat on other side.
Sitting position:
Sit in chair or on floor. Bring right foot to outside of left leg, bringing knee towards opposite shoulder so that the knee crosses the midline of the body. Hold for 30 seconds. Repeat on other side.
Hip Adductors (Upper Inner Thigh) Stretch:
Standing: Step off to the side with the right leg. Bend left knee slightly (do not extend knee beyond toe) and move your right foot further to right until your feel a stretch in your right inner thigh. Hold stretch for 30 seconds. Repeat on other side.
Sitting position: Sit on floor, spread legs into a V position. Slowly lean forward from your hips, keeping your back straight, until you feel the stretch. Do not bounce. Then lean towards the right, foot then left foot. Hold for 30 seconds.
Hip Abductors (Upper Outer Thigh) Stretch:
Sit on the floor, legs extended in front of you.
Bend right leg and place right foot on floor on outside the left knee.
Twist upper body to right and use left elbow to gently push against outside of right knee until you feel a gentle stretch in the right hips, buttocks, and lower back.
Hold for 30 seconds. Repeat on other side.
Hip flexors (front of hips) Stretch:
Tightness in these muscles can affect the alignment of the knee bones.
Standing Exercise: Step forward with the right leg, bending right knee (to increase the stretch, take a larger step). Do not extend right knee past toes. Keep left knee slightly bent with heel off the ground. Keep back upright. This stretches the front of the hip on the left side. Push the left hip forward to increase the stretch.
Hold for 30 seconds. Repeat on other side.
Gluteal Stretch (back of hips / buttocks):
Stand in front of chair, about two feet away from chair. Place left foot on chair, leg bent. Bring your chest towards your knee, keeping back straight. Hold for 30 seconds. Repeat on other side.
*Of all the above knee exercises, the quadriceps strengthening contraction is probably the easiest, safest and most important exercise you can do to prevent knee pain and injury. Those who have trouble fitting in exercises into their schedule can always do this exercise while watching television.
Monday, July 19, 2010
8 Ways to Tame a Raging Appetite
By: Adam Campbell
When your stomach is screaming, "Feed me!", all you want to do is reach for the closest consumable object. But just because you think you're hungry doesn't mean you really are. And eating the wrong thing at the wrong time can add back pounds you've worked so hard to drop.
Follow these rules to conquer hunger pangs and stay on track to achieve your weight-loss goals.
Guarantee Success
How long do you think you can stick to a new plan? Find a duration that you're 100 percent confident you can achieve, even if it's just a couple of days. "Once you make it to your goal date, start the process over," says Mary Vernon, M.D., president of the American Society of Bariatric Physicians. "This not only establishes the notion that you can be successful, but also gives you a chance to start noticing that eating better makes you feel better, reinforcing your desire to continue."
Find More Motivation
If your diet's only purpose is to help you finally achieve six-pack abs (or even just a two-pack), it may be hard to stick with for the long haul. The solution? "Provide yourself with additional motivators," says Jeff Volek, Ph.D., R.D. He suggests monitoring migraines, heartburn, acne, canker sores, and sleep quality, along with common measures of cardiovascular health. "Discovering that your new diet improves the quality of your life and health can be powerful motivation," says Volek.
Don't Dwell on Mistakes
Okay, you over-indulged. What's the next step? "Forget about it," says James Newman, a nutritionist at Tahlequah City Hospital, in Oklahoma, who followed his own advice to shed 250 pounds. (That's right, 250 pounds.) "One meal doesn't define your diet, so don't assume that you've failed or fallen off the wagon," he says. Institute a simple rule: Follow any "cheat" meal with at least five healthy meals and snacks. That ensures that you'll be eating right more than 80 percent of the time.
Eat Breakfast
Sure, you've heard this one before. But consider that if you sleep for 6 to 8 hours and then skip breakfast, your body is essentially running on fumes by the time you reach work. And that sends you desperately seeking sugar, which is easy to find. "The most convenient foods are often the same ones you should be avoiding," says Berkowitz. That's because they're usually packed with sugar (candy bars, soda), or other fast-digesting carbohydrates (cookies, chips). Which leads to our next strategy.
Install Food Regulators
It's time for a regime change. Clean out your cupboard and fridge, then restock them with almonds and other nuts, cheese, fruit and vegetables, and canned tuna, chicken, and salmon. And do the same at work. "By eliminating snacks that don't match your diet but providing plenty that do, you're far less likely to find yourself at the doughnut-shop drive-thru or the vending machine," says Christopher Mohr, Ph.D., R.D., president of Mohr Results, in Louisville, Kentucky.
Think Like a Biochemist
It's true: They make all-natural cookies. But even if a cookie is made with organic cane juice (the hippie name for sugar), it's still junk food. Ditto for lots of "health foods" in the granola aisle. That's because hippie sweeteners raise your blood sugar just like the common white stuff. "If you're going to eat a cookie, accept that you're deviating from your plan, and then revert back to your diet afterward," says Berkowitz. "By convincing yourself that it's healthy, you're only encouraging a bad habit."
Recognize Hunger
Have a craving for sweets, even though you ate just an hour ago? Imagine eating a large, sizzling steak instead. "If you're truly hungry, the steak will sound good, and you should eat," says Richard Feinman, Ph.D., a professor of biochemistry at SUNY Downstate Medical Center, in New York City. "If it doesn't sound good, your brain is playing tricks on you." His advice: Change your environment, which can be as easy as doing 15 pushups or finding a different task to focus on.
When your stomach is screaming, "Feed me!", all you want to do is reach for the closest consumable object. But just because you think you're hungry doesn't mean you really are. And eating the wrong thing at the wrong time can add back pounds you've worked so hard to drop.
Follow these rules to conquer hunger pangs and stay on track to achieve your weight-loss goals.
Guarantee Success
How long do you think you can stick to a new plan? Find a duration that you're 100 percent confident you can achieve, even if it's just a couple of days. "Once you make it to your goal date, start the process over," says Mary Vernon, M.D., president of the American Society of Bariatric Physicians. "This not only establishes the notion that you can be successful, but also gives you a chance to start noticing that eating better makes you feel better, reinforcing your desire to continue."
Find More Motivation
If your diet's only purpose is to help you finally achieve six-pack abs (or even just a two-pack), it may be hard to stick with for the long haul. The solution? "Provide yourself with additional motivators," says Jeff Volek, Ph.D., R.D. He suggests monitoring migraines, heartburn, acne, canker sores, and sleep quality, along with common measures of cardiovascular health. "Discovering that your new diet improves the quality of your life and health can be powerful motivation," says Volek.
Don't Dwell on Mistakes
Okay, you over-indulged. What's the next step? "Forget about it," says James Newman, a nutritionist at Tahlequah City Hospital, in Oklahoma, who followed his own advice to shed 250 pounds. (That's right, 250 pounds.) "One meal doesn't define your diet, so don't assume that you've failed or fallen off the wagon," he says. Institute a simple rule: Follow any "cheat" meal with at least five healthy meals and snacks. That ensures that you'll be eating right more than 80 percent of the time.
Eat Breakfast
Sure, you've heard this one before. But consider that if you sleep for 6 to 8 hours and then skip breakfast, your body is essentially running on fumes by the time you reach work. And that sends you desperately seeking sugar, which is easy to find. "The most convenient foods are often the same ones you should be avoiding," says Berkowitz. That's because they're usually packed with sugar (candy bars, soda), or other fast-digesting carbohydrates (cookies, chips). Which leads to our next strategy.
Install Food Regulators
It's time for a regime change. Clean out your cupboard and fridge, then restock them with almonds and other nuts, cheese, fruit and vegetables, and canned tuna, chicken, and salmon. And do the same at work. "By eliminating snacks that don't match your diet but providing plenty that do, you're far less likely to find yourself at the doughnut-shop drive-thru or the vending machine," says Christopher Mohr, Ph.D., R.D., president of Mohr Results, in Louisville, Kentucky.
Think Like a Biochemist
It's true: They make all-natural cookies. But even if a cookie is made with organic cane juice (the hippie name for sugar), it's still junk food. Ditto for lots of "health foods" in the granola aisle. That's because hippie sweeteners raise your blood sugar just like the common white stuff. "If you're going to eat a cookie, accept that you're deviating from your plan, and then revert back to your diet afterward," says Berkowitz. "By convincing yourself that it's healthy, you're only encouraging a bad habit."
Recognize Hunger
Have a craving for sweets, even though you ate just an hour ago? Imagine eating a large, sizzling steak instead. "If you're truly hungry, the steak will sound good, and you should eat," says Richard Feinman, Ph.D., a professor of biochemistry at SUNY Downstate Medical Center, in New York City. "If it doesn't sound good, your brain is playing tricks on you." His advice: Change your environment, which can be as easy as doing 15 pushups or finding a different task to focus on.
Saturday, July 17, 2010
FIRE-ROASTED PEPPER AND TOMATO WITH ROASTED GARLIC SOUP
MAGGIANO'S
4 quarts red bell peppers, rough chopped
48 roma tomatoes, halved
16 oz extra virgin olive oil, divided use
salt and pepper as needed
2 quarts fennel, chopped into 1/2-inch dice
2 quarts onion, chopped into 1/2-inch dice
1 tsp red chili flakes
1 1/2 cups all-purpose flour
1/2 cup chicken base
2 gallons chicken stock
8 oz roasted garlic*
16 oz heavy cream
Toss red peppers and tomatoes with 8 ounces of olive oil and 3 tablespoons of salt and pepper mix. Place on sheet pan and place under broiler for 4 minutes until vegetables start to char on top. Remove and reserve on cooking rack.
In sauce pot, place 8 ounces olive oil over medium heat and saute onions and fennel until lightly caramelized.
Add chili flakes and flour, then tomatoes, peppers, chicken base and stock. Cook for 30 minutes.
Add garlic and cream and let stand for 5 minutes. Then puree and strain.
Cool and refrigerate for at least 1 day before serving.
*FOR ROASTED GARLIC:
Place 8 ounces of garlic cloves with 3 tablespoons of butter in aluminum foil. Cook in preheated 450 degree oven for 20 minutes, with fan on high. Garlic should brown and soften. Remove and cool.
4 quarts red bell peppers, rough chopped
48 roma tomatoes, halved
16 oz extra virgin olive oil, divided use
salt and pepper as needed
2 quarts fennel, chopped into 1/2-inch dice
2 quarts onion, chopped into 1/2-inch dice
1 tsp red chili flakes
1 1/2 cups all-purpose flour
1/2 cup chicken base
2 gallons chicken stock
8 oz roasted garlic*
16 oz heavy cream
Toss red peppers and tomatoes with 8 ounces of olive oil and 3 tablespoons of salt and pepper mix. Place on sheet pan and place under broiler for 4 minutes until vegetables start to char on top. Remove and reserve on cooking rack.
In sauce pot, place 8 ounces olive oil over medium heat and saute onions and fennel until lightly caramelized.
Add chili flakes and flour, then tomatoes, peppers, chicken base and stock. Cook for 30 minutes.
Add garlic and cream and let stand for 5 minutes. Then puree and strain.
Cool and refrigerate for at least 1 day before serving.
*FOR ROASTED GARLIC:
Place 8 ounces of garlic cloves with 3 tablespoons of butter in aluminum foil. Cook in preheated 450 degree oven for 20 minutes, with fan on high. Garlic should brown and soften. Remove and cool.
Friday, July 16, 2010
Fat Loss 101: How to Lose Fat Fast (with Free Fat Loss Diets)
You can lose fat fast and forever without waking up at 5am to run on an empty stomach, without exercising 6x/week, without feeling hungry all the time or cutting your favorite foods forever and without expensive supplements.
You only need 3 things to lose fat: strength training, healthy nutrition & cardio. This post will give you a simple, efficient fat loss plan so you can get your body fat to dream numbers while still have a life & eat normally.
1. Get Stronger. Strength training increases cardiovascular fitness, strengthens joints & bones, builds muscle, improves flexibility, … And it also helps fat loss.
* Maintain Muscle. More strength is more muscle. Strength training builds muscle and prevents muscle loss so you don’t get skinny + fat.
* Burn Fat. Strength training prevents your metabolic rate from going down when dieting. This means more fat loss.
* Stick to Diet. Exercising positively influences your eating habits. You’ll stick to your diet better if you do strength training, losing more fat.
You’ll get best results doing a free weight routine of compound exercises like Squats & Deadlifts. Check StrongLifts 5×5: it only takes 3x45mins/week.
2. Eat Healthy. Eat whole, unprocessed foods 90% of the time. Whole foods come as close as possible to their natural state: without added sugars, fats, sauces, … Buy raw foods and cook them yourself.
* Protein. Necessary to build & maintain muscle so you don’t get skinny + fat. Protein also satiates and has the highest thermic effect. Eat a whole protein source with each meal: beef, poultry, fish, dairy, whey, etc
* Veggies & Fruits. Fill your stomach, but usually low in calorie. Also high in fiber, water, vitamins & minerals. Eat veggies & fruits with each meal: spinach, broccoli, kale, asparagus, apples, oranges, etc.
* Healthy Fats. Fat doesn’t make you fat, bad nutrition & lack of exercise do. Healthy fats help fat loss: they satiate and slow down digestion. Eat healthy fats with each meal: fish oil, olive oil, mixed nuts.
* Water. Thirst can make you think you’re hungry. Avoid soda, alcohol and fruit juice. Drink 2 cups water with each meal and sip water during your workout. Green tea and water with squeezed lemon are OK too.
3. Eat Carbs Post Workout Only. If you’re like me and 70% of the population, you’re carb intolerant: excess carbs make you fat. Although you need carbs for energy, it’s easy to overdo it. Cut your carb intake.
* Eat Less Starchy Carbs. Eat proteins, veggies, fruits & healthy fats with each meal. Carbs from veggies & fruits are OK, this isn’t a zero carb fat loss diet. Don’t eat starchy carbs except post workout.
* No Workout = No Carbs. If you do strength training 3x per week, you can eat starchy carbs 3x per week post workout. Eat proteins, veggies, fruits & healthy fats with all other meals.
* Eat Whole Carbs Only. Whole carbs promote fat loss and take longer to digest. Avoid white carbs. Eat whole carbs only: brown rice, whole grain pasta, whole grain bread, oats, quinoa, …
4. Eat More. Frequent meals prevent hunger by keeping your blood sugar stable. Frequent smaller meals also decrease your stomach size over time, which means you’ll feel full sooner. Eat every 3 hours.
* Eat Breakfast. Build the habit of eating breakfast and try one of these breakfast recipes. Cook your food for the day while making breakfast.
* Eat Post Workout. The only meal where you can have carbs to replenish energy stores. Whole meal of protein & carbs or post workout shake.
* Eat Every 3 hours. 6 smaller meals per day instead of 3 large ones. Breakfast, lunch, dinner, pre-bed and 2 snacks.
5. Add Cardio. Excess cardio burns muscle instead of fat, causing the skinny + fat look. Never do cardio only. Add cardio to speed up the fat loss you get from strength training & healthy nutrition.
* Moderate Intensity. 60-70% of your max heart rate. Breathing heavier than at rest, not gasping. Your goal is fat loss, not exhaustion.
* 3x45mins. Start with 15mins cardio post strength training 3x per week. Build up to 3x45mins per week by adding 1min each workout.
* Elliptical Trainer. Aka the crosstrainer. There are many cardio machines you can choose from, but this one remains my favorite.
Fat Loss Strategies. Now that you know what to do, you need to make it as easy as possible to apply the above fat loss tips. Follow the next 8 strategies, even if they sound counter-intuitive to you.
* Buy Healthy Foods Only. Enough for your whole week so you can stick to your fat loss plan. Don’t buy junk food – avoid temptations.
* Prepare Food in Advance. Cook your food for the day on waking up or when you get back from work. This takes about 1 hour.
* Make Double Portions. Speeds up preparation. Prepare 12oz chicken and eat half at lunch and half at dinner.
* Eat The Same Every Day. Removing choice kills cravings and makes you see food for what it is: fuel for your body. Switch it up every 3 weeks.
* Eat at Fixed Times. Don’t wait until you’re hungry or feel like eating. Eat every 3 hours. Build consistency.
* Take Food with You. Take food to work, to school, to the movies, etc. This ensures you’re eating foods that will make you lose fat.
* Eat Before Going Out. Avoid ending up eating junk food because you’re hungry. Eat before you leave home and take food with you.
* Eat Junk Food 10% of The Time. You can eat 4 junk meals/week if you eat 6x/day. This actually helps fat loss. Eat out so you can’t overdo it.
* Track Progress for Motivation. Pictures, body fat, measurements and strength gains. Aim for 2-3% fat loss/month (use a fat caliper).
Example Fat Loss Diets. To lose fat: proteins, veggies, fruits and healthy fats with each meal. Carbs post workout only. Example fat loss diet:
* Breakfast: eggs with tomato & bell peppers, orange, green tea
* Snack: cottage cheese with apple
* Lunch: chicken, bok choy, tomato, chicory, olive oil
* Snack: mixed nuts
* Post workout: ground round, brown rice, mixed veggies, banana
* Dinner: chicken, spinach, baby carrots, pear
* Pre-bed snack: cottage cheese, berries, ground flax seeds, fish oil
Remember to get variation using your 4 junk meals per week. You’ll get bored of eating the same every day after about 3 weeks. Make slight changes, keep the structure. 2nd example fat loss diet, using morning workouts.
* Breakfast: eggs with spinach, orange, green tea
* Post Workout: ground round, whole grain pasta, tomato sauce, banana
* Lunch: turkey breast, broccoli, apple, olive oil
* Snack: cottage cheese with mixed berries
* Dinner: turkey breast, spinach, baby carrots, pear
* Pre-bed snack: cottage cheese, chocolate whey, flax seeds, fish oil
Don’t waste your time counting calories: you won’t get fat eating unprocessed foods. Just eat your stomach full and prepare your own food so you have total control over the ingredients. Aim for 2-3% fat loss per month.
You only need 3 things to lose fat: strength training, healthy nutrition & cardio. This post will give you a simple, efficient fat loss plan so you can get your body fat to dream numbers while still have a life & eat normally.
1. Get Stronger. Strength training increases cardiovascular fitness, strengthens joints & bones, builds muscle, improves flexibility, … And it also helps fat loss.
* Maintain Muscle. More strength is more muscle. Strength training builds muscle and prevents muscle loss so you don’t get skinny + fat.
* Burn Fat. Strength training prevents your metabolic rate from going down when dieting. This means more fat loss.
* Stick to Diet. Exercising positively influences your eating habits. You’ll stick to your diet better if you do strength training, losing more fat.
You’ll get best results doing a free weight routine of compound exercises like Squats & Deadlifts. Check StrongLifts 5×5: it only takes 3x45mins/week.
2. Eat Healthy. Eat whole, unprocessed foods 90% of the time. Whole foods come as close as possible to their natural state: without added sugars, fats, sauces, … Buy raw foods and cook them yourself.
* Protein. Necessary to build & maintain muscle so you don’t get skinny + fat. Protein also satiates and has the highest thermic effect. Eat a whole protein source with each meal: beef, poultry, fish, dairy, whey, etc
* Veggies & Fruits. Fill your stomach, but usually low in calorie. Also high in fiber, water, vitamins & minerals. Eat veggies & fruits with each meal: spinach, broccoli, kale, asparagus, apples, oranges, etc.
* Healthy Fats. Fat doesn’t make you fat, bad nutrition & lack of exercise do. Healthy fats help fat loss: they satiate and slow down digestion. Eat healthy fats with each meal: fish oil, olive oil, mixed nuts.
* Water. Thirst can make you think you’re hungry. Avoid soda, alcohol and fruit juice. Drink 2 cups water with each meal and sip water during your workout. Green tea and water with squeezed lemon are OK too.
3. Eat Carbs Post Workout Only. If you’re like me and 70% of the population, you’re carb intolerant: excess carbs make you fat. Although you need carbs for energy, it’s easy to overdo it. Cut your carb intake.
* Eat Less Starchy Carbs. Eat proteins, veggies, fruits & healthy fats with each meal. Carbs from veggies & fruits are OK, this isn’t a zero carb fat loss diet. Don’t eat starchy carbs except post workout.
* No Workout = No Carbs. If you do strength training 3x per week, you can eat starchy carbs 3x per week post workout. Eat proteins, veggies, fruits & healthy fats with all other meals.
* Eat Whole Carbs Only. Whole carbs promote fat loss and take longer to digest. Avoid white carbs. Eat whole carbs only: brown rice, whole grain pasta, whole grain bread, oats, quinoa, …
4. Eat More. Frequent meals prevent hunger by keeping your blood sugar stable. Frequent smaller meals also decrease your stomach size over time, which means you’ll feel full sooner. Eat every 3 hours.
* Eat Breakfast. Build the habit of eating breakfast and try one of these breakfast recipes. Cook your food for the day while making breakfast.
* Eat Post Workout. The only meal where you can have carbs to replenish energy stores. Whole meal of protein & carbs or post workout shake.
* Eat Every 3 hours. 6 smaller meals per day instead of 3 large ones. Breakfast, lunch, dinner, pre-bed and 2 snacks.
5. Add Cardio. Excess cardio burns muscle instead of fat, causing the skinny + fat look. Never do cardio only. Add cardio to speed up the fat loss you get from strength training & healthy nutrition.
* Moderate Intensity. 60-70% of your max heart rate. Breathing heavier than at rest, not gasping. Your goal is fat loss, not exhaustion.
* 3x45mins. Start with 15mins cardio post strength training 3x per week. Build up to 3x45mins per week by adding 1min each workout.
* Elliptical Trainer. Aka the crosstrainer. There are many cardio machines you can choose from, but this one remains my favorite.
Fat Loss Strategies. Now that you know what to do, you need to make it as easy as possible to apply the above fat loss tips. Follow the next 8 strategies, even if they sound counter-intuitive to you.
* Buy Healthy Foods Only. Enough for your whole week so you can stick to your fat loss plan. Don’t buy junk food – avoid temptations.
* Prepare Food in Advance. Cook your food for the day on waking up or when you get back from work. This takes about 1 hour.
* Make Double Portions. Speeds up preparation. Prepare 12oz chicken and eat half at lunch and half at dinner.
* Eat The Same Every Day. Removing choice kills cravings and makes you see food for what it is: fuel for your body. Switch it up every 3 weeks.
* Eat at Fixed Times. Don’t wait until you’re hungry or feel like eating. Eat every 3 hours. Build consistency.
* Take Food with You. Take food to work, to school, to the movies, etc. This ensures you’re eating foods that will make you lose fat.
* Eat Before Going Out. Avoid ending up eating junk food because you’re hungry. Eat before you leave home and take food with you.
* Eat Junk Food 10% of The Time. You can eat 4 junk meals/week if you eat 6x/day. This actually helps fat loss. Eat out so you can’t overdo it.
* Track Progress for Motivation. Pictures, body fat, measurements and strength gains. Aim for 2-3% fat loss/month (use a fat caliper).
Example Fat Loss Diets. To lose fat: proteins, veggies, fruits and healthy fats with each meal. Carbs post workout only. Example fat loss diet:
* Breakfast: eggs with tomato & bell peppers, orange, green tea
* Snack: cottage cheese with apple
* Lunch: chicken, bok choy, tomato, chicory, olive oil
* Snack: mixed nuts
* Post workout: ground round, brown rice, mixed veggies, banana
* Dinner: chicken, spinach, baby carrots, pear
* Pre-bed snack: cottage cheese, berries, ground flax seeds, fish oil
Remember to get variation using your 4 junk meals per week. You’ll get bored of eating the same every day after about 3 weeks. Make slight changes, keep the structure. 2nd example fat loss diet, using morning workouts.
* Breakfast: eggs with spinach, orange, green tea
* Post Workout: ground round, whole grain pasta, tomato sauce, banana
* Lunch: turkey breast, broccoli, apple, olive oil
* Snack: cottage cheese with mixed berries
* Dinner: turkey breast, spinach, baby carrots, pear
* Pre-bed snack: cottage cheese, chocolate whey, flax seeds, fish oil
Don’t waste your time counting calories: you won’t get fat eating unprocessed foods. Just eat your stomach full and prepare your own food so you have total control over the ingredients. Aim for 2-3% fat loss per month.
Wednesday, July 14, 2010
Monday, July 12, 2010
18 exercise upgrades
18 Exercise Upgrades for More MuscleBy: Rachel Cosgrove, C.S.C.S.
What if you could instantly make any exercise 10 times more effective? Chances are, you can. That's because most men—including longtime gym rats—make tiny but key technique errors on even the most basic movements. And as it turns out, these seemingly minor mistakes may be preventing you from achieving the body you want. You see, an exercise may feel right, but smart lifting isn't just about moving a weight from point A to point B. For big-time gains, you need to master the small details.
The good news: The best fitness coaches need only one sentence to tell you how to improve your results. Apply their words to your workouts, and you'll upgrade your routine instantly. Use these 18 tips from the top trainers in the industry to help you perfect your form, engage the right muscles, burn more calories, and lower your risk of injury. Think about it this way: It takes the same amount of time to do an exercise right as it does to do it wrong. So start squeezing more from every second of your workout.
PushupWhat You're Doing Wrong
You're letting your hips sag as you raise and lower your body.
Perfect Your Form
1. "When you're in a pushup position, your posture should look the same as it would if you were standing up straight and tall," says Vern Gambetta, the owner of Gambetta Sports Training Systems, in Sarasota, Florida. "So your hips shouldn't sag or be hiked, and your upper back shouldn't be rounded."
2. "Before you start, contract and stiffen your core the way you would if you had to zip up a really tight jacket," says Kaitlyn Weiss, a NASM-certified trainer based in Southern California. Hold it that way for the duration of your set. "This helps your body remain rigid—with perfect posture—as you perform the exercise."
3. "Don't just push your body up; push your hands through the floor," Gambetta says. You'll generate more power with every repetition.
Bench PressWhat You're Doing Wrong
You're thinking only about pushing the bar up from your chest.
Perfect Your Form
1. "Every time you lower the weight, squeeze your shoulder blades together and pull the bar to your chest," says Craig Rasmussen, C.S.C.S., a fitness coach at Results Fitness in Santa Clarita, California. This will help you build up energy in your upper body so that you can press the bar up with more force.
2. "As you pull the weight down, lift your chest to meet the barbell," Rasmussen says. "This will aid your efforts to create a springlike effect when you start to push the bar back up."
3. "When you press the weight, try to bend the bar with your hands," says Pavel Tsatsouline, a fitness expert and the author of Enter the Kettlebell! The benefit: You'll activate more muscle fibers in your lats and move the bar in a stronger and safer path for your shoulders.
SquatWhat You're Doing Wrong
You're starting the movement by bending your knees.
Perfect Your Form
1. "Sit back between your legs, not on top of your knees," says Dan John, a strength coach based in Draper, Utah. Start your squats by pushing your hips back. "Most men tend to bend their knees first, which puts more stress on their joints."
2. "When you squat, imagine you're standing on a paper towel," says Charlie Weingroff, director of sports performance and physical therapy for CentraState Sports Performance, in Monroe, New Jersey. "Then try to rip the towel apart by pressing your feet hard into the floor and outward." This activates your glutes, which helps you use heavier weights.
3. "Instead of raising your body, think about pushing the floor away from your body," says Alwyn Cosgrove, C.S.C.S., co-owner of Results Fitness. "This helps you better engage the muscles in your legs."
Straight-Leg DeadliftWhat You're Doing Wrong
You're rounding your lower back as you bend over.
Perfect Your Form
1. "To lower the weight, pretend you're holding a tray of drinks and need to close the door behind you with your butt," says Cosgrove. This cues you to bend over by pushing your hips back instead of rounding your lower back—a form blunder that puts you at risk for back problems.
2. "Try to 'shave your legs' with the bar," says Weiss. The reason: Every degree the bar is away from your body places more strain on your back, which increases your chance of injury and limits the emphasis on your hamstrings and glutes.
3. "As you lift the bar, squeeze your glutes like two fists," says Nick Grantham, a top strength and conditioning coach in the U.K. and the owner of Smart Fitness. You'll ensure that you're engaging your butt muscles. This helps you generate more power, lift more weight, and produce better results.
Rows and PullupsWhat You're Doing Wrong
You're ignoring the muscles that retract your shoulder blades.
Perfect Your Form
1. "When doing bent-over and seated rows, and any pullup variation, create as much space between your ears and shoulders as you can," says Rasmussen. Pull your shoulders down and back and hold them that way as you do the exercise. This ensures you're working the intended middle-and upper-back muscles.
2. "As you row the weight, stick your chest out," says Mike Boyle, M.A., A.T.C., owner of Mike Boyle Strength and Conditioning, in Winchester and North Andover, Massachusetts. This allows you to better retract your shoulder blades, which will lead to better results.
3. "Imagine there's an orange between your shoulder blades," says Grantham. "Then try to squeeze the juice out of it with your shoulder blades as you pull the weight or your body up."
LungeWhat You're Doing Wrong
You're leaning forward, causing your front heel to rise.
Perfect Your Form
1. "When you lunge, keep your torso upright, and focus on moving it up and down, not backward and forward," says Rasmussen. This will keep your weight balanced evenly through your front foot, allowing you to press hard into the floor with your heel—and target more muscle.
2. "Drop your back knee straight down to the floor," says Boyle. Consider this a second strategy to help you remember that you should drop your torso down, not push it forward, as you do the exercise.
3. "To work your core harder, narrow your starting stance," says Gray Cook, M.S.P.T., the author of Athletic Body in Balance. The smaller the gap between your feet, the more your core has to work to stabilize your body. Your goal: Lunge so that it's almost like you're walking on a tightrope as you perform the exercise.
What if you could instantly make any exercise 10 times more effective? Chances are, you can. That's because most men—including longtime gym rats—make tiny but key technique errors on even the most basic movements. And as it turns out, these seemingly minor mistakes may be preventing you from achieving the body you want. You see, an exercise may feel right, but smart lifting isn't just about moving a weight from point A to point B. For big-time gains, you need to master the small details.
The good news: The best fitness coaches need only one sentence to tell you how to improve your results. Apply their words to your workouts, and you'll upgrade your routine instantly. Use these 18 tips from the top trainers in the industry to help you perfect your form, engage the right muscles, burn more calories, and lower your risk of injury. Think about it this way: It takes the same amount of time to do an exercise right as it does to do it wrong. So start squeezing more from every second of your workout.
PushupWhat You're Doing Wrong
You're letting your hips sag as you raise and lower your body.
Perfect Your Form
1. "When you're in a pushup position, your posture should look the same as it would if you were standing up straight and tall," says Vern Gambetta, the owner of Gambetta Sports Training Systems, in Sarasota, Florida. "So your hips shouldn't sag or be hiked, and your upper back shouldn't be rounded."
2. "Before you start, contract and stiffen your core the way you would if you had to zip up a really tight jacket," says Kaitlyn Weiss, a NASM-certified trainer based in Southern California. Hold it that way for the duration of your set. "This helps your body remain rigid—with perfect posture—as you perform the exercise."
3. "Don't just push your body up; push your hands through the floor," Gambetta says. You'll generate more power with every repetition.
Bench PressWhat You're Doing Wrong
You're thinking only about pushing the bar up from your chest.
Perfect Your Form
1. "Every time you lower the weight, squeeze your shoulder blades together and pull the bar to your chest," says Craig Rasmussen, C.S.C.S., a fitness coach at Results Fitness in Santa Clarita, California. This will help you build up energy in your upper body so that you can press the bar up with more force.
2. "As you pull the weight down, lift your chest to meet the barbell," Rasmussen says. "This will aid your efforts to create a springlike effect when you start to push the bar back up."
3. "When you press the weight, try to bend the bar with your hands," says Pavel Tsatsouline, a fitness expert and the author of Enter the Kettlebell! The benefit: You'll activate more muscle fibers in your lats and move the bar in a stronger and safer path for your shoulders.
SquatWhat You're Doing Wrong
You're starting the movement by bending your knees.
Perfect Your Form
1. "Sit back between your legs, not on top of your knees," says Dan John, a strength coach based in Draper, Utah. Start your squats by pushing your hips back. "Most men tend to bend their knees first, which puts more stress on their joints."
2. "When you squat, imagine you're standing on a paper towel," says Charlie Weingroff, director of sports performance and physical therapy for CentraState Sports Performance, in Monroe, New Jersey. "Then try to rip the towel apart by pressing your feet hard into the floor and outward." This activates your glutes, which helps you use heavier weights.
3. "Instead of raising your body, think about pushing the floor away from your body," says Alwyn Cosgrove, C.S.C.S., co-owner of Results Fitness. "This helps you better engage the muscles in your legs."
Straight-Leg DeadliftWhat You're Doing Wrong
You're rounding your lower back as you bend over.
Perfect Your Form
1. "To lower the weight, pretend you're holding a tray of drinks and need to close the door behind you with your butt," says Cosgrove. This cues you to bend over by pushing your hips back instead of rounding your lower back—a form blunder that puts you at risk for back problems.
2. "Try to 'shave your legs' with the bar," says Weiss. The reason: Every degree the bar is away from your body places more strain on your back, which increases your chance of injury and limits the emphasis on your hamstrings and glutes.
3. "As you lift the bar, squeeze your glutes like two fists," says Nick Grantham, a top strength and conditioning coach in the U.K. and the owner of Smart Fitness. You'll ensure that you're engaging your butt muscles. This helps you generate more power, lift more weight, and produce better results.
Rows and PullupsWhat You're Doing Wrong
You're ignoring the muscles that retract your shoulder blades.
Perfect Your Form
1. "When doing bent-over and seated rows, and any pullup variation, create as much space between your ears and shoulders as you can," says Rasmussen. Pull your shoulders down and back and hold them that way as you do the exercise. This ensures you're working the intended middle-and upper-back muscles.
2. "As you row the weight, stick your chest out," says Mike Boyle, M.A., A.T.C., owner of Mike Boyle Strength and Conditioning, in Winchester and North Andover, Massachusetts. This allows you to better retract your shoulder blades, which will lead to better results.
3. "Imagine there's an orange between your shoulder blades," says Grantham. "Then try to squeeze the juice out of it with your shoulder blades as you pull the weight or your body up."
LungeWhat You're Doing Wrong
You're leaning forward, causing your front heel to rise.
Perfect Your Form
1. "When you lunge, keep your torso upright, and focus on moving it up and down, not backward and forward," says Rasmussen. This will keep your weight balanced evenly through your front foot, allowing you to press hard into the floor with your heel—and target more muscle.
2. "Drop your back knee straight down to the floor," says Boyle. Consider this a second strategy to help you remember that you should drop your torso down, not push it forward, as you do the exercise.
3. "To work your core harder, narrow your starting stance," says Gray Cook, M.S.P.T., the author of Athletic Body in Balance. The smaller the gap between your feet, the more your core has to work to stabilize your body. Your goal: Lunge so that it's almost like you're walking on a tightrope as you perform the exercise.
Sunday, July 11, 2010
new balance shoe fitting...
Shoe Lasts
Shoe lasts are the wood or plastic forms a New Balance shoe is constructed around; they provide a unique fit and size profile for women, men, and kids.| Last Type | Heel Width  | Instep Height  | Toe Box Depth  | Forefoot Width  |
| Women's | ||||
| SD-1, SL-1, RL-1 | Standard | Standard | Standard | Standard |
| SL-2 | Narrow | High | Deep | Wide |
| RL-2 | Narrow | Standard | Standard | Standard |
| RL-3 | Narrow | Standard | Standard | Wide |
| AL-2 | Standard | High | Deep | Standard |
| CL-2 | Standard | High | Deep | Wide |
| WWL-1 | Narrow | High | Standard | Standard |
| WX-001 | Standard | Standard | Standard | Standard |
| WB-001 | Standard | High | Standard | Standard |
| WR-001 | Standard | Standard | Standard | Standard |
| WOL-01 | Narrow | Standard | Deep | Wide |
| PL-1 | Standard | Standard | Standard | Standard |
| PW-1 | Standard | Standard | Standard | Standard |
| Men's | ||||
| SL-1, RL-1, AL-1, SC-1, SD-1 | Standard | Standard | Standard | Standard |
| SL-2 | Narrow | High | Deep | Wide |
| RL-2 | Narrow | Standard | Standard | Standard |
| RL-3 | Narrow | Standard | Standard | Wide |
| MX-001 | Standard | Standard | Standard | Standard |
| MB-001 | Standard | High | Standard | Standard |
| MF-001 | Standard | Standard | Standard | Standard |
| MF-002 | Standard | High | Deep | Wide |
| MR-001 | Standard | Standard | Standard | Standard |
| MOL-01 | Narrow | Standard | Deep | Wide |
| PL-1 | Standard | Standard | Standard | Standard |
| TSL-1 | Narrow | Standard | Standard | Wide |
| PW-1 | Standard | Standard | Standard | Standard |
| Kid's | ||||
| JL-1, KC-1, KD-1 | Standard | Standard | Standard | Standard |
| JL-2, JL-NR | Standard | Standard | Standard | Wide |
| JL-IN | Standard | Standard | Standard | Standard |
| Key to Last Codes | ||
| SL - Straight Last | CL - Comfit Last | |
| AL - Athletic Last | RL - Racing Last | |
| JL - Junior Last | NR - Non-running Last | |
| SC/KC - Soccer Last | SD/KD - Sandal Last | |
| WWL - Women's Walking Last | WX - Women's Training Last | |
| WB - Women's Basketball Last | MX - Men's Training Last | |
| MB - Men's Basketball Last | MF-001 - Men's Baseball / Football Last | |
| MF-002 - Men's Football Last | PL - Performance Last | |
Aravon Precision Lasts
| Last Type | Heel Width | Instep Height | Toe Box Height | Forefoot Width | Footbed Depth | Heel Height |
| ML-1 | Standard | Standard | Deep | Wide | 5.0mm | Standard |
| GL-1 | Narrow | Standard | Moderate | Moderate | 4.5 mm in heel | 5/8 or 12/8 |
| LL-1 | Narrow | Adjustable | Moderate | Moderate | 10.0mm | Standard |
| LLC-1 | Narrow | Adjustable | Moderate | Moderate | NA | Standard |
GL-1 (Office Last) A completely contoured combination last that provides superior fit and comfort in heeled shoes.
LL-1 (Sandal Last) An accommodative comfort performance sandal last that provides superior comfort and support.
LLC-1 (Sandal Last) Anatomically contoured combination last with deep heel cup, arch support and metatarsal bump that provides superior comfort and support.
Saturday, July 10, 2010
Friday, July 9, 2010
tote organizer
Removable Tote Organizer
This handy three-pocket pouch can easily be fashioned from a carpenter's canvas nail apron (available at hardware stores). Cut off apron straps. Sew buttons and loops of twill tape (12-inch strips folded in half) to opposite sides of the apron at the same spot, 1 inch from top edge and spaced to match up with tote's handle straps. Place apron in tote; wrap twill tape around tote handles, and pull buttons through loops.
Thursday, July 8, 2010
yoga bag
seatbelt webbing 1" tan -
http://www.strapworks.com/Polyester_Webbing_p/sbw1.htm
zipper -
http://www.stanssewingsupplies.com/catalogs/catalog.asp?prodid=5189952
Old jeans, make outside detachable? pocket for wet clothes
http://www.strapworks.com/Polyester_Webbing_p/sbw1.htm
zipper -
http://www.stanssewingsupplies.com/catalogs/catalog.asp?prodid=5189952
Old jeans, make outside detachable? pocket for wet clothes
Wednesday, July 7, 2010
choosing paint
You can search for living room photos directly on Flickr.com website or use an external search sites like PictureSandbox and Compfight that generally display more Flickr photos per page.
Once you shortlist images that have appealing color schemes, download them your to hard-drive and head over to kuler.com – an online color scheme generator from Adobe.
You upload images to Kuler and it will automatically create a palette for you by extracting the various colors used in that photograph. Or you can manually move the dots over the photograph to pick colors from any portion of the image yourself.
For instance, in the the image above, I used Kuler to extract colors from a green Vista Wallpaper that could make a good exterior paint color scheme.
An alternative color generator is available at akelos.com which does search on Flickr and also extracts the color schemes from photos in one step. For more ideas, read this guide on how to decide color scheme for your home.
Now the colors on your computer screen will always appear different from the actual paint colors but the guys at the local paint store can always help you here.
Tuesday, July 6, 2010
pressure cooker chicken adobo
1 chicken, cut-up
Pressure cooker, 1/2 full of water
1/2 c. soy sauce
1/8 to 1/4 c. vinegar
1 onion
1 garlic cloves
1 inch sq. ginger (don't cut up)
3 to 4 bay leaves
Put all ingredients into pressure cooker and cook until done, about 45 minutes. Might want to thicken gravy. Serve over rice.
Pressure cooker, 1/2 full of water
1/2 c. soy sauce
1/8 to 1/4 c. vinegar
1 onion
1 garlic cloves
1 inch sq. ginger (don't cut up)
3 to 4 bay leaves
Put all ingredients into pressure cooker and cook until done, about 45 minutes. Might want to thicken gravy. Serve over rice.
pressure cooker rice
1 cup long grain white rice (Basmati, Jasmine, Texmati, etc.)
1 1/2 cups water or flavoring liquid
Add 1/2 cup water to the pressure cooker and position the cooking rack in the bottom. Put the rice and the 1 1/2 cups water or other or flavoring liquids in a stainless steel bowl that fits inside the pressure cooker. Use Foil Helper Handles to help position, and remove, the bowl from the cooker. Lock the lid in place and bring to 15psi, reduce the heat to the lowest setting that will just maintain that pressure. Cook 4 minutes. Remove from heat and let the pressure drop naturally. Open the lid and remove the bowl from the cooker, and fluff rice with a fork before serving.
1 1/2 cups water or flavoring liquid
Add 1/2 cup water to the pressure cooker and position the cooking rack in the bottom. Put the rice and the 1 1/2 cups water or other or flavoring liquids in a stainless steel bowl that fits inside the pressure cooker. Use Foil Helper Handles to help position, and remove, the bowl from the cooker. Lock the lid in place and bring to 15psi, reduce the heat to the lowest setting that will just maintain that pressure. Cook 4 minutes. Remove from heat and let the pressure drop naturally. Open the lid and remove the bowl from the cooker, and fluff rice with a fork before serving.
Ricotta recipes
Ricotta from Whey
Use whey directly from the cheese pot at the time of draining .. The fresher the better.
Heat without agitating to 160° F .. at this point 5-12% of fresh milk may be added to improve the richness and yield.
Continue heating to 170° F. Add 1/2 tsp. of salt per gallon of liquid and mix in quickly.
Continue heating without agitation to 185° F.
Mix 1/2 tsp. of citric acid per gallon of liquid. The citric acid should be dissolved in 1/2 cup water. Add quickly the pot and stir briskly for 5-10 seconds.
Watch the curd forming small flakes and gradually larger curd masses.
Add a bit more more citric acid solution if necessary.
NOTE.. If too much acid is added, the curds will sink to the bottom and the cheese will not be sweet. The correct amount of acid will produce a clear separation of white curds and bright green whey.
As the curds rise, use a perforated ladle to gently move them from the sides to the center of the pot. These clumps of curd will begin to consolidate floating on top of the liquid.
Let the curds rest for 10-15 min. *** This is very important because this is the point where the final Ricotta quality is assured
Ladle the curds gently into draining forms (No cheese cloth should be needed if you were patient in the previous step). Let the curds drain for 15 min up to several hours.
For a fresh light ricotta, drain it for a short while (until the free whey drainage slows) and chill to below 50F. For a rich, dense and buttery texture allow it to drain for an extended period of time (several hours). before chilling overnight
Move to a refrigerator or cold room. Consume within 10 days
Ricotta from Whole Milk
Use whole milk .. The fresher the better
Add 2 tsp of citric acid per gallon of liquid (dissolved in 1 cup cool water). Add 1/2 of this Citric Acid solution to the milk (save the rest of the citric acid). Stir briskly for 5-10 seconds.
Add 1 tsp salt
Heat the milk slowly on low to med stirring well to prevent scorching
At 165-170F watch for small flakes forming in the milk and the separation of small curds.
If after a few minutes you do not see the flakes forming, add more of the Citric acid until they form (do this in small 1 Tbsp increments to avoid over acid milk).
Continue heating to 190-195F then turn the heat off
As the curds rise, use a perforated ladle to gently move them from the sides to the center of the pot. These clumps of curd will begin to consolidate floating on top of the liquid.
Let the curds rest for 10-15 min. *** This is very important because this is the point where the final Ricotta quality is assured
Ladle the curds gently into draining forms (No cheese cloth should be needed if you were patient in the previous step). Let the curds drain for 15 min up to several hours.
For a fresh light ricotta, drain it for a short while (until the free whey drainage slows) and chill to below 50F. For a rich, dense and buttery texture allow it to drain for an extended period of time (several hours). before chilling overnight
Move to a refrigerator or cold room. Consume within 10 days
Here is a fun link on making Whole milk Ricotta
Ricotta Salata ... a high salted dry form of Ricotta that can be aged
Following the gathering step in either of the above recipes:
Let drain for an extended period of 24-36 hours
After the first 6-8 hours place a weight on top of the cheese .. 2-4 lbs would be about right
At the end of draining demold Ricotta onto a plate or bowl that will catch the extra whey. Every day for at least the first week sprinkle about 1 tsp. of salt over the outside of the cheese and wrap with plastic returning it to the refrigerator.
Please pour off the whey that will begin to weep out of the salted cheese
As the cheese starts to firm up and lose less whey you can salt less often until it is pretty firm (at least a week and a half if not two or three). Keep the mold under control by wiping with a light brine as it appears
The final result may be anywhere from a firm table cheese at 4-6 weeks or a very dry grating cheese at several months
To make your own fresh ricotta cheese, you'll need the following basic equipment:
• a 3-quart or larger stainless steel, glass or enamelware saucepan - don't use aluminum or copper
• a candy thermometer (not absolutely essential, but very helpful)
• a slotted spoon
• a colander
• a clean dishtowel and some string
• a large bowl (optional)
The following three ingredients will yield about a pint of ricotta:
• 1/2 gallon whole milk. You can use lowfat or even skim milk, with varying results. The one thing You cannot use is ultrapasteurized milk, the kind that is sold unrefrigerated in cardboard boxes.
• 1 teaspoon salt.
• 1 teaspoon powdered citric acid. I found citric acid in the bulk section at my local organic market. If you can't find citric acid locally, you can order it online from cheesemaking supply shops like the New England Cheesemaking Supply company. Or you could use any of a handful of other curdling agents: lemon juice seemed the most popular, followed by rennet (another specialty shop item), buttermilk, and even white vinegar (though the folks who had used vinegar seemed less often happy with their results).
Once you have everything assembled in a clean workspace, begin heating the milk over a moderate flame. You'll need to stir almost constantly to prevent scorching - a great job for little helpers. Add the salt right away. Dissolve the citric acid in a little water, and add half of that solution right away, too. Reserve the rest of the citric acid solution in case you have trouble getting the milk to curdle. (The lemon juice and buttermilk folks seem to wait until the milk is hot before adding their ingredients.)
If you're using a candy thermometer, gradually bring the milk up to about 185°F. Without the thermometer, you'll have to judge by how close it seems to boiling - it should never reach a simmer, but it should start to seem close. (If you're using lemon juice or buttermilk and haven't added it yet, now's the time.) Hold the temperature at that level without boiling until the milk begins to separate. Here's where the rest of that citric acid solution might be necessary, if the milk just doesn't want to curdle.
Once it begins to curdle noticeably, remove it from the heat and let it rest for at least 15 minutes. You'll get a greater yield if you're patient and wait 20 or 30 minutes. When you're done waiting, the subtle curds will have grown larger, and be floating in a liquid that is now visibly different from the milk you started with. The liquid is whey, and it's distinctively more translucent than milk, with a pronounced greenish tinge.
The next step is to separate the curds from the whey, using the dishtowel and colander. Place the colander in the large bowl or sink, rinse the dishtowel in cold water, and line the colander with it. Slowly pour your curds-and-whey mixture into the colander, allowing the whey to run through while the curds collect in the dishtowel. (You'll recall that Paola found my cheese too dry. Because I had saved the whey, I was able to soften the cheese by mixing some of the whey back in later.)
When it's all in the colander and most of the whey has flowed through, gather the corners of the dishtowel and tie them together, leaving the cheese in a ball. Hang the ball of ricotta (or just leave it in the colander) to drain for around 15 minutes; when that time's up, it's ready to eat. What will you make with it? We paired our ricotta with Easy, Fresh Pasta and made a homemade lasagna. If you're looking for a delicious dessert, you could try Monica's Ricotta Mousse (look for the recipe next month). Or maybe you'll just take a cue from Paola's father, drizzle it with honey and eat it with a spoon!
Use whey directly from the cheese pot at the time of draining .. The fresher the better.
Heat without agitating to 160° F .. at this point 5-12% of fresh milk may be added to improve the richness and yield.
Continue heating to 170° F. Add 1/2 tsp. of salt per gallon of liquid and mix in quickly.
Continue heating without agitation to 185° F.
Mix 1/2 tsp. of citric acid per gallon of liquid. The citric acid should be dissolved in 1/2 cup water. Add quickly the pot and stir briskly for 5-10 seconds.
Watch the curd forming small flakes and gradually larger curd masses.
Add a bit more more citric acid solution if necessary.
NOTE.. If too much acid is added, the curds will sink to the bottom and the cheese will not be sweet. The correct amount of acid will produce a clear separation of white curds and bright green whey.
As the curds rise, use a perforated ladle to gently move them from the sides to the center of the pot. These clumps of curd will begin to consolidate floating on top of the liquid.
Let the curds rest for 10-15 min. *** This is very important because this is the point where the final Ricotta quality is assured
Ladle the curds gently into draining forms (No cheese cloth should be needed if you were patient in the previous step). Let the curds drain for 15 min up to several hours.
For a fresh light ricotta, drain it for a short while (until the free whey drainage slows) and chill to below 50F. For a rich, dense and buttery texture allow it to drain for an extended period of time (several hours). before chilling overnight
Move to a refrigerator or cold room. Consume within 10 days
Ricotta from Whole Milk
Use whole milk .. The fresher the better
Add 2 tsp of citric acid per gallon of liquid (dissolved in 1 cup cool water). Add 1/2 of this Citric Acid solution to the milk (save the rest of the citric acid). Stir briskly for 5-10 seconds.
Add 1 tsp salt
Heat the milk slowly on low to med stirring well to prevent scorching
At 165-170F watch for small flakes forming in the milk and the separation of small curds.
If after a few minutes you do not see the flakes forming, add more of the Citric acid until they form (do this in small 1 Tbsp increments to avoid over acid milk).
Continue heating to 190-195F then turn the heat off
As the curds rise, use a perforated ladle to gently move them from the sides to the center of the pot. These clumps of curd will begin to consolidate floating on top of the liquid.
Let the curds rest for 10-15 min. *** This is very important because this is the point where the final Ricotta quality is assured
Ladle the curds gently into draining forms (No cheese cloth should be needed if you were patient in the previous step). Let the curds drain for 15 min up to several hours.
For a fresh light ricotta, drain it for a short while (until the free whey drainage slows) and chill to below 50F. For a rich, dense and buttery texture allow it to drain for an extended period of time (several hours). before chilling overnight
Move to a refrigerator or cold room. Consume within 10 days
Here is a fun link on making Whole milk Ricotta
Ricotta Salata ... a high salted dry form of Ricotta that can be aged
Following the gathering step in either of the above recipes:
Let drain for an extended period of 24-36 hours
After the first 6-8 hours place a weight on top of the cheese .. 2-4 lbs would be about right
At the end of draining demold Ricotta onto a plate or bowl that will catch the extra whey. Every day for at least the first week sprinkle about 1 tsp. of salt over the outside of the cheese and wrap with plastic returning it to the refrigerator.
Please pour off the whey that will begin to weep out of the salted cheese
As the cheese starts to firm up and lose less whey you can salt less often until it is pretty firm (at least a week and a half if not two or three). Keep the mold under control by wiping with a light brine as it appears
The final result may be anywhere from a firm table cheese at 4-6 weeks or a very dry grating cheese at several months
To make your own fresh ricotta cheese, you'll need the following basic equipment:
• a 3-quart or larger stainless steel, glass or enamelware saucepan - don't use aluminum or copper
• a candy thermometer (not absolutely essential, but very helpful)
• a slotted spoon
• a colander
• a clean dishtowel and some string
• a large bowl (optional)
The following three ingredients will yield about a pint of ricotta:
• 1/2 gallon whole milk. You can use lowfat or even skim milk, with varying results. The one thing You cannot use is ultrapasteurized milk, the kind that is sold unrefrigerated in cardboard boxes.
• 1 teaspoon salt.
• 1 teaspoon powdered citric acid. I found citric acid in the bulk section at my local organic market. If you can't find citric acid locally, you can order it online from cheesemaking supply shops like the New England Cheesemaking Supply company. Or you could use any of a handful of other curdling agents: lemon juice seemed the most popular, followed by rennet (another specialty shop item), buttermilk, and even white vinegar (though the folks who had used vinegar seemed less often happy with their results).
Once you have everything assembled in a clean workspace, begin heating the milk over a moderate flame. You'll need to stir almost constantly to prevent scorching - a great job for little helpers. Add the salt right away. Dissolve the citric acid in a little water, and add half of that solution right away, too. Reserve the rest of the citric acid solution in case you have trouble getting the milk to curdle. (The lemon juice and buttermilk folks seem to wait until the milk is hot before adding their ingredients.)
If you're using a candy thermometer, gradually bring the milk up to about 185°F. Without the thermometer, you'll have to judge by how close it seems to boiling - it should never reach a simmer, but it should start to seem close. (If you're using lemon juice or buttermilk and haven't added it yet, now's the time.) Hold the temperature at that level without boiling until the milk begins to separate. Here's where the rest of that citric acid solution might be necessary, if the milk just doesn't want to curdle.
Once it begins to curdle noticeably, remove it from the heat and let it rest for at least 15 minutes. You'll get a greater yield if you're patient and wait 20 or 30 minutes. When you're done waiting, the subtle curds will have grown larger, and be floating in a liquid that is now visibly different from the milk you started with. The liquid is whey, and it's distinctively more translucent than milk, with a pronounced greenish tinge.
The next step is to separate the curds from the whey, using the dishtowel and colander. Place the colander in the large bowl or sink, rinse the dishtowel in cold water, and line the colander with it. Slowly pour your curds-and-whey mixture into the colander, allowing the whey to run through while the curds collect in the dishtowel. (You'll recall that Paola found my cheese too dry. Because I had saved the whey, I was able to soften the cheese by mixing some of the whey back in later.)
When it's all in the colander and most of the whey has flowed through, gather the corners of the dishtowel and tie them together, leaving the cheese in a ball. Hang the ball of ricotta (or just leave it in the colander) to drain for around 15 minutes; when that time's up, it's ready to eat. What will you make with it? We paired our ricotta with Easy, Fresh Pasta and made a homemade lasagna. If you're looking for a delicious dessert, you could try Monica's Ricotta Mousse (look for the recipe next month). Or maybe you'll just take a cue from Paola's father, drizzle it with honey and eat it with a spoon!
Veggie Wash
There are three very safe and healthy ways to wash veggies and fruits.
Lugol's iodine, a few drops in a bowl will kill all bacteria.
Ozonate the water. Ozone is similar to oxygen and will kill all bacteria. You need to buy a machine to produce ozone. You can also ozonate water to drink, very healthy. An inexpensive ozone machine can be used for this. Simply put the ozone bubbler in the bowl of water and set the timer for 5 minutes.
Hydrogen peroxide. About 5 drops in a bowl of water will kill all bacteria. It is most important "not" to use the drug store kind, this is 3% and has some added chemicals not good for human health (good for external use only). Instead buy 35% food grade. This is a concentrate and one pint will make 10 pints.
http://www.dfwx.com/h2o2.html?OVRAW=35%20hydrogen%20peroxideandOVKEY=hydrogen%20peroxideandOVMTC=advanced
With all of the above, no rinsing is necessary as all are healthy for humans and no chemical additives to worry about. Jim in Jax (06/05/2009)
1/4 cup Vinegar
2 Tablespoons salt
Fill a clean sink with cold water, a plastic dish pan works wonders, and add vinegar and salt and let sit 15 minutes, rinse. The vinegar cleans the fruits and vegetables, while the salt draws out any critters, dirt and anything else undesirable. It doesn't effect the flavor at all and vinegar helps take care of the sprays and wax they tend to use. Wash all fruits and veggies before putting away. Even the ones where you peel the skins.
1/4 cup Vinegar
2 Tablespoons salt+a drop of soap
Fill a clean sink with cold water, a plastic dish pan works wonders, and add vinegar and salt and let sit 15 minutes, rinse. The vinegar cleans the fruits and vegetables, while the salt draws out any critters, dirt and anything else undesirable. It doesn't effect the flavor at all and vinegar helps take care of the sprays and wax they tend to use. Wash all fruits and veggies before putting away. Even the ones where you peel the skins.
Lugol's iodine, a few drops in a bowl will kill all bacteria.
Ozonate the water. Ozone is similar to oxygen and will kill all bacteria. You need to buy a machine to produce ozone. You can also ozonate water to drink, very healthy. An inexpensive ozone machine can be used for this. Simply put the ozone bubbler in the bowl of water and set the timer for 5 minutes.
Hydrogen peroxide. About 5 drops in a bowl of water will kill all bacteria. It is most important "not" to use the drug store kind, this is 3% and has some added chemicals not good for human health (good for external use only). Instead buy 35% food grade. This is a concentrate and one pint will make 10 pints.
http://www.dfwx.com/h2o2.html?OVRAW=35%20hydrogen%20peroxideandOVKEY=hydrogen%20peroxideandOVMTC=advanced
With all of the above, no rinsing is necessary as all are healthy for humans and no chemical additives to worry about. Jim in Jax (06/05/2009)
1/4 cup Vinegar
2 Tablespoons salt
Fill a clean sink with cold water, a plastic dish pan works wonders, and add vinegar and salt and let sit 15 minutes, rinse. The vinegar cleans the fruits and vegetables, while the salt draws out any critters, dirt and anything else undesirable. It doesn't effect the flavor at all and vinegar helps take care of the sprays and wax they tend to use. Wash all fruits and veggies before putting away. Even the ones where you peel the skins.
1/4 cup Vinegar
2 Tablespoons salt+a drop of soap
Fill a clean sink with cold water, a plastic dish pan works wonders, and add vinegar and salt and let sit 15 minutes, rinse. The vinegar cleans the fruits and vegetables, while the salt draws out any critters, dirt and anything else undesirable. It doesn't effect the flavor at all and vinegar helps take care of the sprays and wax they tend to use. Wash all fruits and veggies before putting away. Even the ones where you peel the skins.
Staying Grounded
Think about the last time you were all over the place, full of a free floating anxiety, bouncing from one task to another, reacting to people and situations emotionally in a way you later regretted. I’ve learned that when I feel like that I have become ungrounded, disconnected from my center, from my knowing that I am OK and all is well.
How do I get back to my center? How do I ground myself? Staying grounded requires daily attention and effort. Here are some of the ways you can stay grounded:
Make your bed every day. Creating order and peacefulness in the bedroom settles the energies in that space and those good energies affect the rest of the house and you.
Clean up your kitchen every day. Having a clean and orderly kitchen calms the part of the house most associated with nurturance and comfort, also calming you.
Have morning and evening routines that are made up of activities of self-care, like bathing, exercising, tending to pets, straightening up. Tending yourself is a powerful way to ground and center yourself.
Sort your mail daily to make yourself aware of tasks that need to be done and bills that need to be paid. Knowing your reality is more calming than the anxiety produced by not knowing.
Keep paper in no more than two main locations, for example, the kitchen and the home office. Avoid allowing paper to spread throughout the house. When it spreads, its negative energy pollutes whatever area it is in. Paper is usually associated with some kind of task that needs to be done, like deciding whether you need the paper or not, or deciding where the paper should go next. When you see it all over the place it’s easy to feel overwhelmed by the message it is sending, “You need to do something!” When you are feeling overwhelmed your are not centered.
Maintain order by putting things away all the time. Avoid the temptation to just drop things. It takes much more energy to pick them up than it does to drop them. When items are just dropped they have a negative, chaotic energy that is anything but grounding. And, dropped things attract more dropped things!
Do at least one 5 minute cleanup per day. Either start or end your day with a quick cleanup. Put things away, move things to the part of the house where they belong, straighten your papers, throw out trash. Take that time to restore order to your space. One of the first things I do when I’m thrown off center by some bad news or a difficult situation is to establish order in my home. Some would call my behavior compulsive. I call it grounding!
As I wrote the above list it occurred to me that all my recommendations are the same recommendations I make to people who want to learn how to stay more organized. So, staying organized in your physical space is a great way to stay grounded!
Joan Borysenco, Ph.D, author of Inner Peace for Busy People writes of the benefits of being grounded, centered, “When I’m centered it’s easier to respond to people, to catch the nuances of their attention, and to let inspiration flow through me. Thinking of myself as an instrument that life plays, rather than the source of the melody, has helped me be a better juggler. The instrument needs to be cleaned and polished, treated with care. When I’m in balance, the unbalanced hodgepodge of things on the to-do list are accomplished more effectively.”
Treat yourself with care and stay grounded by committing to maintaining an organized space. That way when you are confronted with one of life’s challenges you can handle it from a place of clarity and calmness, centered and able to access your inner wisdom.
How do I get back to my center? How do I ground myself? Staying grounded requires daily attention and effort. Here are some of the ways you can stay grounded:
Make your bed every day. Creating order and peacefulness in the bedroom settles the energies in that space and those good energies affect the rest of the house and you.
Clean up your kitchen every day. Having a clean and orderly kitchen calms the part of the house most associated with nurturance and comfort, also calming you.
Have morning and evening routines that are made up of activities of self-care, like bathing, exercising, tending to pets, straightening up. Tending yourself is a powerful way to ground and center yourself.
Sort your mail daily to make yourself aware of tasks that need to be done and bills that need to be paid. Knowing your reality is more calming than the anxiety produced by not knowing.
Keep paper in no more than two main locations, for example, the kitchen and the home office. Avoid allowing paper to spread throughout the house. When it spreads, its negative energy pollutes whatever area it is in. Paper is usually associated with some kind of task that needs to be done, like deciding whether you need the paper or not, or deciding where the paper should go next. When you see it all over the place it’s easy to feel overwhelmed by the message it is sending, “You need to do something!” When you are feeling overwhelmed your are not centered.
Maintain order by putting things away all the time. Avoid the temptation to just drop things. It takes much more energy to pick them up than it does to drop them. When items are just dropped they have a negative, chaotic energy that is anything but grounding. And, dropped things attract more dropped things!
Do at least one 5 minute cleanup per day. Either start or end your day with a quick cleanup. Put things away, move things to the part of the house where they belong, straighten your papers, throw out trash. Take that time to restore order to your space. One of the first things I do when I’m thrown off center by some bad news or a difficult situation is to establish order in my home. Some would call my behavior compulsive. I call it grounding!
As I wrote the above list it occurred to me that all my recommendations are the same recommendations I make to people who want to learn how to stay more organized. So, staying organized in your physical space is a great way to stay grounded!
Joan Borysenco, Ph.D, author of Inner Peace for Busy People writes of the benefits of being grounded, centered, “When I’m centered it’s easier to respond to people, to catch the nuances of their attention, and to let inspiration flow through me. Thinking of myself as an instrument that life plays, rather than the source of the melody, has helped me be a better juggler. The instrument needs to be cleaned and polished, treated with care. When I’m in balance, the unbalanced hodgepodge of things on the to-do list are accomplished more effectively.”
Treat yourself with care and stay grounded by committing to maintaining an organized space. That way when you are confronted with one of life’s challenges you can handle it from a place of clarity and calmness, centered and able to access your inner wisdom.
Monday, July 5, 2010
kitty glop to feed abandoned kittens
KITTY GLOP
INGREDIENTS:
1 can evaporated milk (not sweetened condensed)
2 tbsp. plain yogurt (not low or non fat)
2 tbsp. mayonnaise (real not light or No-Fat)
1 tbs. Karo Syrup (light)
1 pkg. Knox unflavored gelatin
1 egg yolk (beaten,)
1 cup Pedialyte (unflavored)
1- 2 jars Stage One Baby food (chicken or turkey)
INSTRUCTIONS:
Mix milk, yogurt, mayonnaise, baby food, and syrup together well. Bring 1 cup pedialyte to boil and mix in Knox gelatin. Set aside. Mix egg yolk with small amount of milk mixture and beat well.
Add gelatin and pedialyte to milk mixture and beat well. Add in egg yolk mixture and beat well. Remember to not use egg substitute and keep egg white to a minimum.
Pour into bowl (with cover) and set in refrigerator. Glop will last for two weeks covered in refrigerator. Try freezing the mixture in ice cube trays and store the cubes in the freezer, thaw as many as needed.
Always warm glop to room temperature ,(milk form), or a little warmer, before feeding.
INGREDIENTS:
1 can evaporated milk (not sweetened condensed)
2 tbsp. plain yogurt (not low or non fat)
2 tbsp. mayonnaise (real not light or No-Fat)
1 tbs. Karo Syrup (light)
1 pkg. Knox unflavored gelatin
1 egg yolk (beaten,)
1 cup Pedialyte (unflavored)
1- 2 jars Stage One Baby food (chicken or turkey)
INSTRUCTIONS:
Mix milk, yogurt, mayonnaise, baby food, and syrup together well. Bring 1 cup pedialyte to boil and mix in Knox gelatin. Set aside. Mix egg yolk with small amount of milk mixture and beat well.
Add gelatin and pedialyte to milk mixture and beat well. Add in egg yolk mixture and beat well. Remember to not use egg substitute and keep egg white to a minimum.
Pour into bowl (with cover) and set in refrigerator. Glop will last for two weeks covered in refrigerator. Try freezing the mixture in ice cube trays and store the cubes in the freezer, thaw as many as needed.
Always warm glop to room temperature ,(milk form), or a little warmer, before feeding.
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