9 de enero de 2013

How to Convert Weight Disks to Kettlebells

A kettlebell is a piece of exercise equipment that looks rather like a cannonball attached to an iron handle. It is used to provide a different grip and lift from the technique associated with dumbbells, thereby causing you to use different muscles and approaches. A kettlebell workout can be intense, ensuring good loss of body fat, increased strength and focused endurance. Yet, not everyone has the space or budget for purchasing yet more exercise equipment. In this article, you'll learn an easy and cheap way to convert weight disks to kettlebells, to allow you to change your workout routine at home.



Edit Steps



  1. Make a tricep rope or two. Follow the design shown in the photo, which is made from a climbing rope. Choose a rope diameter that is less than half the diameter of the disk's hole.





  2. Make very big knots. Tie them tightly or glue them.





  3. Choose your weights. Pass the rope through the holes.





  4. Make a knot just above the weights. This will ensure that they don't bounce up and down while training.





  5. You' re good to go.







Edit Tips



  • Try out different rope lengths to find the one that suits you best.

  • Choose many weight disks of small diameters instead of one that is very big, so that it stays in a horizontal position while training.



Edit Warnings



  • Tie these knots tightly or glue them, because you don't want the weights flying in the gym.

  • Stand away from people and mirrors while training to avoid hurting someone or damaging the mirrors in case the kettlebell slips away from your hands.



Edit Things You'll Need



  • Weight discs

  • Rope

  • Glue (optional)

  • Knife or scissors to cut rope to size



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How to Cook Malai Kofta


Malai Kofta is a popular North Indian dish consisting of paneer balls afloat a creamy gravy. This dish is best served hot, accompanied by either a naan or tandoori roti.

Servings: 4



Edit Ingredients


Kofta:



  • 8 oz (225g) paneer

  • 2 potatoes, mashed

  • 1/2 tsp salt

  • 1/4 tsp garam masala

  • 1 tbsp powdered milk

  • 1 1/2 tbsp corn flour

  • 1 tbsp flour

  • Additional flour for rolling

  • 2 cups oil


Gravy:



  • 1 cup Masala

  • 2 1/4 cup water

  • 1/2 pint heavy cream

  • 1/2 tsp salt

  • 1/4 tsp red chili powder

  • 1/4 tsp garam masala

  • 1 tsp sugar

  • 2 tbsp chopped coriander


Bread:




Edit Steps



Making the Kofta



  1. Strain the water from the paneer. This may take a few hours, so prepare enough in advance.

  2. Mix the paneer. Mix it with all of the ingredients specified in the kofta section of the ingredients list above, except for the oil and additional flour for rolling.

  3. Shape the mixture into balls. Roll them in about 3 tbsp. of flour.

  4. Heat the oil in a deep frying pan. Heat until the consistency of the oil is similar to that of water. Fry 3 or 4 balls at a time until they are a golden brown. Remove and place on kitchen paper to soak up some of the fat.



Sauce



  1. Combine the masala and water in a pan. Cook at medium high heat.

  2. Add the remaining ingredients. When the masala mixture begins to boil, stir in the rest of the ingredients specified in the gravy section of the ingredients list, except for the chopped coriander.

  3. Stir the mixture. Then reduce the heat to low and cook for 10 minutes. Add the koftas (paneer balls) and turn off the heat.

  4. Garnish the dish. Sprinkle with the chopped coriander. Serve with steamed rice and the bread of choice.



Edit Things You'll Need



  • Cheese cloth and strainer (for straining paneer)

  • Deep frying pan

  • Wooden or metal spoon for stirring



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How to Embrace Your Flaws

Flaws are one part subjective, one part socially influenced and one part the things others have said. They may pertain to your appearance, your personality, your strength or other aspects of the self. And they can feel far worse than they actually are, especially if you've blown their significance well out of proportion. While it can be hard to embrace flaws that you've grown to hate, it is possible to do so. The journey to self acceptance is one many people face at certain stages in life and the sooner you learn to embrace those alleged flaws, the sooner you can stop letting them hold you back.



Edit Steps



Finding the Source of Your Flaws



  1. Pinpoint the flaws you think you have. You need to acknowledge what they are, as well as determine why you find these to be flaws. Terrible dancer? Funny nose? Bad listener? Always late? Shy? Maybe those are the flaws that bother you, so acknowledge them. On a piece of paper, make a list of flaws about yourself that bother you.

  2. Reflect. Why do you think of these aspects of yourself as flaws? There are usually three main reasons for finding flaws in yourself, sourced in your own sense of self, social ideals and external commentary. The first, self, refers to your own sense of limitations or of not meeting standards you'd like to meet. Second, you will most likely have internalized society's current ideals of beauty, intelligence (or cleverness) and industriousness, and if you feel you don't meet those ideals, a flaw is easily born. Third, you may have internalized external criticisms from family, friends, coworkers, teachers, people on the street, whoever. In this case, the flaws are often born of another person's distorted image of desirable traits (ironically, their criticism is often a reflection of what falls short within themselves, projecting their perceived flaws onto you.) In reality, all three reasons for flaw-finding are fairly much intertwined and play off one another.





    • Did you simply decide one day when daydreaming or watching yourself in the mirror that some aspect of yourself was not as pretty, ideal or pleasant as you'd like it to be? Did you decide that by watching your siblings, parents or the neighbors that you weren't as fast, smart or thoughtful as someone else? This isn't to say that all comparison is bad, as sometimes we learn much from observing and adopting behaviors we'd rather pursue. But it's problematic the moment we label ourselves as somehow "not right" by comparison.

    • Did you soak up the images of supermodels from magazines and movies, only to realize that you or your lifestyle could never match up? Media images and messages from TV, print and online sources are very influential in developing the human sense of self and one's place in the world, and not all of it has a healthy perspective of what makes for a balanced human being.

    • Many people have defining points in life where someone said something rather critical that sticks in the memory evermore. Recalling all those times you were called hook nose or lanky legs at school, or when a family member accused you of being lazy or slow, can cause the taunt to live on forever, defining a part of you in its own small yet significantly unhelpful way.





Challenging the flaws



  1. Challenge your idea of flaws. Use your knowledge from the previous exercise in determining the source of your flaws to start challenging them. Once you're clear on how that idea of a flaw came to be, you can question its utility to you:

    • If your own ideas about perfection have been the source of the flaws: Be more gentle on yourself. Seek to be more aware of the things you've being gifted with rather than focused on what's missing or imperfect. Life is precious and human beings are always more contented when focusing on the good they can do. Finding self balance is more important than focusing constantly on the negatives.

    • If social ideas of perfection cause you to find flaws: Ideals in appearance, personality and behavior are often associated with particular periods in time. Nowadays, flaws seem even more deeply embedded by the technology that enables models, actors and celebrities to appear flaw-less in magazines and movies, thanks to airbrushing, makeup and other tricks of the trade. Ironically, many celebrities and icons of fashion and beauty can tell you they have flaws, and do their best to cover them up! And it's not only bodily appearance, but lifestyles that are presented as "perfect" too. Realize that the perfection presented through social images is often unrealistic and unobtainable, even for those supposedly representing these ideals. Life is messy, imperfect and ever changing.

    • If other people's comments are the source of the flaw: Question the motives of those people. In some cases, it may just be that they weren't very nice, while in other cases, they might have been thoughtless, letting off steam or plain ignorant. Don't allow the unkindness or lack of sense of others to turn into a personal flaw.



  2. Turn the mountain back into a molehill. Where possible, reduce the impact of things other people say, as these lingering messages are a form of control from the past. Perhaps your teacher Mrs X said you had a lopsided smile in school photos. Later a child in your school year said your teeth were funny looking. Then one birthday, your Uncle Y said your smile was dopey (he always had foot-in-mouth syndrome). You stopped smiling, all because the things these people said loomed large in your mind. Now, you have the hindsight to realize that these comments were not related, were blown out of proportion in your mind and failed to account for the times Mrs P said what a brilliant smile you had and when the dentist congratulated you on having such well cared for teeth. Your smile was never a flaw; rather, it became such when when you overlaid the throwaway comments of people from here and there over the years.

  3. Talk to your friends about your flaws. They'll probably have a lot to say. Often you're your own harshest critic, and the flaws you see in yourself aren't as bad as you think. Your friends will give you an honest and reasonable view of your flaws from the outer world's point of view.





    • Do likewise for your friends who are worried about their flaws. Be kind and thoughtful!





Embracing the flaws



  1. Remember that naming something gives it form, or even power. Avoid calling your flaws "flaws." Call them quirks, pet habits or "my thing". Being quirky sounds a lot more accepting then going on about being flawed. Taking the word "flaw" out of the whole equation makes any flaw much easier to embrace.

    • Often what you think of as "flaws" are actually quirks. Quirks are like lovable flaws. Quirks make you who you are, so you've got to love them! If you didn't have them you'd be empty, boring and totally hated. Your quirks are the reason people fall in love with you, befriend you, relate to you, so embrace them.

    • In turn, avoid finding "flaws" in others. When you feel tempted to do so, ask yourself why you think someone else has a flaw and rename it as "their thing", or whatever works for you.



  2. Give your flaws a workout. If you're a terrible dancer, go dancing. You might be teased, but chances are you won't be and most likely, someone's a lot more worried about their dancing than you are! If you live life afraid of your flaws, you'll miss out on parts of life that help shape who you are. Don't be afraid of what people will say; instead, let yourself explore beyond those flaws, doing whatever you want and seeking either enjoyment or fulfillment in all you do.





    • Plan ahead. Have witty or amusing comebacks ready for people who might say unkind or thoughtless things when you reveal (or revel in) your flaw instead of hiding it. This empowers you ahead of time and lets you keep the momentum going. Pretty soon, people stop viewing a supposed flaw as such when it's downplayed.



  3. Don't hide your supposed flaws. Let your flaws be an acknowledged part of who you are. In most cases, getting in first will ease your own tension and relieves others of tiptoeing around you. For example, when you're out with friends and they want you to dance but you think you're a terrible dancer, don't make up an excuse; instead, simply say "Oh, I'm a terrible dancer but gosh I love the rhythm, so just excuse my clumsiness!". You can also ask for help, lessons and advice––most people are flattered to be asked to help! If you're a terrible listener, warn people before they tell you long stories that you'll probably end up pretending to listen to. Put your flaws out there for all to see!

    • Flaws can be viewed as bad things, but it's best to stop thinking about them as flaws. The flaws are as much a part of you as your good points. You won't be able to change all of them, and you shouldn't want to. You're stuck with them, like an annoying friend. So, just stop thinking about them as ways that you are imperfect and look instead for ways to embrace them.



  4. De-emphasize flaws. When it comes to flaws in appearance, take a leaf from the books of those so-called perfect supermodels. They know they have "flaws" too but they work on minimizing the impact and emphasizing their good features. Makeup, style of clothing, the way you walk, your attitude and your willingness to participate are all important ways to minimize flaws.

    • Think of the popular people in your life who don't match current standards of appearance––likely they'll have de-emphasized the flaws, made the most of their good points and are bubbly, friendly, outgoing and caring people who draw others to them.



  5. Notice positive reactions to your flaws. Once you put your flaws out into your public life, you'll probably notice that a lot of people have positive reactions to them. By hiding your flaws, you can suppress chances to make to friends, try new things, and learn to love your flaws. Befriend some people who have the same flaws as you and talk about the flaw––not as a flaw, but as something you share in common.

    • Often speaking up about a so-called flaw gives other people the opportunity to connect with you and to own up to having the same fears, worries and thoughts as you. By creating the space in which people feel safe to discuss their flaws and show them, you can become part of a chain reaction of liberating other people from hiding their flaws!



  6. Realize that flaws are part of perfection. If you were flawless, you wouldn't be perfect. Your flaws are part of who you are––part of your perfection. Some professional artists put purposeful flaws in their art. Your flaws make you human, so don't be ashamed of them.

  7. Find the good part of every flaw. Go back to the list you started, and next to each flaw, write two good things about that flaw. You must do this for every single one. It can be hard, but it's extremely important to see that every flaw has its pros. If you're only seeing the cons, it's hard to learn to love the flaw. If you're having trouble, ask a friend to help you.







Edit Tips



  • If you've changed yourself into a person who manages around your flaws instead of working with your flaws, don't embrace them too quickly. Introduce this new approach gradually and embrace them one at a time.

  • If you really can't abide with a flaw, it's okay to break that flaw. Chances are, if it's a flaw that can be changed, then it's actually a habit, not a flaw. Don't get them confused!

  • Always remember: to be perfect without flaws is a flaw; to be perfect with flaws is imperfect.



Edit Warnings



  • By embracing your flaws you run the risk of being teased, but that's just part of life. Learning to respond with wit or disinterest will serve you well in life, as there will always be some jerk out there somewhere!



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How to Clean Blood from Walls

Putting aside those lurid visions of a crime scene, even everyday households can have bloodstains—if you have children, pets or are just plain clumsy, those random bumps, scrapes, falls and other accidents may sometimes cause blood spots to end up on your walls. The stains can be alarming, and making them disappear presents a special challenge, but a few common cleaning materials do work well. The real trick is to attack the splatter as soon as possible after it hits the wall—instead of letting it dry. That way it'll come off fairly easily.



Edit Steps



Soap and Water Method


This is the simplest method to follow for removing bloodstains from walls. It is best for bloodstains which are still fresh or can be applied as a preliminary technique to dried bloodstains. This method is suitable for either white or colored walls.



  1. Pour some cold water into a bucket. Add around three squirts of dishwashing detergent. Use your hand to swish around the dish washing detergent in the water until it suds up.

  2. Dip a washcloth, rag or sponge in the soap solution. Wring out any excess water, to ensure that the cleaning cloth is not dripping wet.

  3. Gently rub at the stain with the washcloth, rag or sponge.

  4. Dip the washcloth, rag or sponge again in the soap solution. Wring and gently dab at the stain. Repeat the process until the stain is completely gone.

  5. Dab at the area with a dry cloth. Let it dry completely.



Commercial Stain Removal Pad Method


For tougher bloodstains, such as those which have dried up and were not completely removed by soap and water, try using commercial cleaning erasers. (These stain-removing pads are designed to remove household stains from hard surfaces.)



  1. Wet the stain removal pad with some water.

  2. Gently rub at the bloodstain with the pad.

  3. Repeat the process. Keep wetting the pad and rubbing at the bloodstain until it is completely removed.

  4. Let the wall air dry.



Spray Cleaner Method


Commercial spray cleaners containing oxidizing agents such as bleach (sodium hypochlorite) or Peroxide (Hydrogen Peroxide) may be sprayed directly on a bloodstain. The advantage to this method or to adding Bleach or Peroxide to the previous methods is that these cleaners are disinfectants which will neutralize many blood-borne disease agents including most bacteria and many viruses. Read the labels for specific applications.



  1. Spray the cleaner onto the stain

  2. Rub using a sponge or paper towel until the stain loosens

  3. Rinse and remove residue with a water dampened sponge or paper towel.

  4. Note: Blood removes as a solid and will come off the surface as particles, as well as a water soluble stain. Several rinses may be necessary both to remove the stain and to remove residual oxidizer.

  5. Allow the wall to air dry, or alternatively, wipe with a dry paper towel or white (bleachable) terrycloth towelling.



Edit Tips



  • It is best to tackle the bloodstain as soon as possible, instead of letting it dry before attempting to remove it.

  • The cleaning method you use to remove bloodstains on walls may also depend on the type of paint used. Test out your cleaning material, especially if it is a chemical solution, on a small portion of the wall to ensure that the paint does not come off.

  • For really tough bloodstains which have already set and cannot be removed by the above methods, you might have to resort to repainting the stained area of your wall.



Edit Warnings



  • If your walls are white, other methods you can try include bleach and water, or hydrogen peroxide. Make sure that you do not try these methods on painted walls, as the chemicals may ruin the paint. Alternatively, be prepared to repaint the wall area (it's a good idea to keep a small, well-sealed left over form the original paint job, for touch-ups).



Edit Things You’ll Need



  • Bucket with cold water

  • Dishwashing detergent

  • Washcloth, rag or sponge

  • Stain removal pad, such as a Mr. Clean Magic Eraser





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How to Make a Coconut Oil Lotion Bar


Fight rough or chapped winter skin with a coconut oil lotion bar. Coconut oil is an excellent moisturizer for all skin types, and especially for dry and older skin. It also helps with wrinkles and skin conditions like psoriasis and dermatitis, and for this reason, is often added to commercial skin care products.[1] And there's more––the lauric acid in coconut oil has both anti-bacterial and anti-fungal properties.[2] This hydrating bar should be used after exfoliating and not the same way you would use a bar of soap. Instead, apply the coconut lotion bar to clean skin, rub in and enjoy the rich sensation of smooth, silky skin.

Edit Steps



Making the Bar



  1. Gather the items needed. These are listed below under "Things You'll Need".





  2. Heat the coconut oil and beeswax. Place both ingredients together in saucepan and place over low heat. The beeswax will heat evenly if you break large chunks into smaller pieces.





  3. Stir the ingredients until fully combined and melted.





  4. If using, add the essential oils once the wax and oil have combined thoroughly. Typically, essential oils are strong, so only add a few drops to avoid an overly potent bar.





  5. Pour the melted mixture into the mold, after essential oils have been completely combined.





  6. Allow the mold to stand until cool. The soaps should easily pop out for use. If giving as gifts, wrap in beautiful paper (handmade paper is ideal) and add a flourish such as a bow or ribbon.







Using the Lotion Bar



  1. Wash and exfoliate skin. Use a cleansing soap and water to wash skin then exfoliate using a loofah or another device. Remove dead skin cells using a loofah, soap and water. Rinse thoroughly.





  2. Pat the skin dry with a clean towel. You don’t need to dry the skin completely but make sure residual water has been removed.





  3. Rub the bar between the palms of your hands to warm it. This will activate the oil and wax so it applies with greater ease to the skin.





  4. Smooth the bar over your skin and rub in like lotion. The bar applies the right amount of lotion to the skin. Leave on––it will leave a smooth and silky layer on your skin.









Edit Tips



  • Package lotion bars in pretty gift wrap by using an empty Altoid’s can or tin to hold the bar. Wrap with a festive ribbon and present. Be sure to include a label so that the recipient knows what it is, and what to do with it.

  • If you cannot find coconut oil, you can replace it with the same amount of cocoa butter.

  • Most of the ingredients can be found at either the local health food or craft store.



Edit Warnings



  • Don’t allow the soap bar to sit in a warm, damp area or else it will warp or break down.



Edit Things You'll Need



  • A large saucepan or a pan; cast iron pan is good for even melting of the wax

  • Lotion/soap bar mold (or a muffin tin); lotion molds create more authentic looking soaps

  • 1 part coconut oil

  • 1 part beeswax

  • A few drops of essential oils (optional)



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