Grilling burgers are fun and easy if you follow few simple guidelines. There may be no one right way to grill the perfect burger, but this article will help you learn to make your perfect burger.
1. Buy quality and fresh meat. If possible, ask your butcher to grind the meat for you while you wait. Look for 80 - 85 percent lean for the juiciest burgers (leaner meat will be dryer and more likely to fall apart on the grill). The meat should have a bright pink color. This is critical, as meat that has even a slight grayish color may be fine for meatloaf, but will drastically affect the taste of your burgers.
2. Season the meat (or not) as desired. Many chefs like to add sauces or other seasonings to burgers before cooking; others like to prepare their burgers plain to let the natural flavor of good quality meat shine through. Experiment with plain burgers or try adding your favorite flavors before cooking. Here are some classic burger seasonings many people enjoy (Try adding just a few tsp when learning how much you like; you don't want to overseason):
* Salt and pepper (1-2 tsp. each)
* Finely chopped onion
* Soy sauce
* Worcestershire sauce
* Barbecue sauce
* Steak sauce
3.Shape the hamburger meat into 1/4 - 1/3 lb patties, about 1/2 inch thick, and about the diameter of a hamburger bun. Try not to overwork the meat when doing the shaping; the more you handle it, the dryer and tougher it will tend to be when cooked.
4. Prepare your grill. Many cooks prefer a charcoal grill for flavor, while others enjoy the convenience of gas.
* Charcoal grill: If using a charcoal grill, avoid using lighter fluid, which can leave unpleasant residual flavors. Instead, use a chimney starter which avoids chemicals. Use enough charcoal to cover the bottom of your grill and create a hot fire.
* Gas grill: Ignite your grill and turn to "high." Wait until it is thoroughly heated before grilling.
5. Brush the hot rack of your grill with oil to prevent sticking (optional).
6. Place your burgers on hot grill. Especially if using a charcoal grill, pay attention to where your grill is hotter or cooler (all grills have some spots that are hotter than others). Pay attention to the time.
7. Turn your burgers after 4-5 minutes, and cook for another 4-5 minutes. Do your best not to turn the burgers more than once; the more you handle meat while it is cooking, the dryer it will be.
8. Add sliced cheese about 1-2 minutes before the burgers are done (optional).
9. Check to make sure the burgers are done. Here are two ways to do this:
* Remove one burger and cut into it. For medium-rare, the inside should be pinkish, but not bloody.
* Use an instant-read meat thermometer. The USDA recommends an internal temperature of 160 degrees F [1].
10. Take your burgers off the grill as soon as they are done to avoid overcooking. Remember that they will cook a little bit after they are taken from the grill.
11. Serve your burgers with a variety of condiments. Enjoy!
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Selasa, 13 April 2010
How to Grill
Millions of people around the world grill their food, sometimes out of necessity, often out of passion. Many see grilling as a way of getting back to their caveman roots, a test of skill, and a matter of pride. Still, there is so much more to grilling than throwing a few burgers over a fire. Only experience can make you a master, but this article will give you a great head-start.
1. Select your grill. Two options are common: gas and charcoal.
# On all grills, Consider size, features, and materials.
* Plan ahead, before buying your grill. Will you be cooking "for an army" or just for a family of 2? It's relatively easy to cook a small meal on a large grill, but the opposite is not true. Look for how much "cooking area" your prospective grill has. The average grill has around 600 square inches of cooking space, and will serve a small party fairly well. If you host big cookouts, shoot for 800 square inches or more, if you really only want to toss on a few burgers once in a while, the smallest you'll find without going "hibachi" style is maybe 400 square inches.
* Pay attention to additional features. Do you want a rotisserie? A smoker box? An external burner? Infrared cooking?
* One particularly important feature is the actual grill grates themselves. Cast Iron is the best for conducting heat, but it requires care to keep it from rusting. Porcelain coated metal (steel or cast-iron) grates do well at conducting heat, but must be cleaned with something other than steel (typically, a brass brush is used) to avoid damaging the porcelain and leaving the metal underneath vulnerable to rust. Stainless steel grates are easy to clean, without the worries of cast-iron or porcelain, but can wear out faster than well-maintained cast iron or porcelain.
# Gas grills are the most commonly used grill today. Many find them more convenient than charcoal as they start instantly and fuel purchases are needed less often. When selecting a gas grill, be aware of heat output (BTU's), and construction.
* Heat output is an important consideration. Since most grills allow for fine adjustment of gas flow, it's best to get the highest output you can afford. This will allow you to put a quick sear on food that you don't want to cook through (think of a really good cut of beef, a tuna steak, or scallops).
* There are many aspects of construction that must be considered, from the material the grill is made from to the warming racks. Personal preference will play a big roll in your choices. In general, it's important pay attention to the number of burners, as more burners equals more versatility. Also look for good wheels, preferably larger (not tiny casters), if you're going to be moving your grill around at all. Finally, pay attention to construction in general. If it feels flimsy, you probably won't be happy with it.
# Charcoal grills are still wildly popular, and preferred by purists. Charcoal offers better heat control (which means more versatility), and many find that good charcoal gives food a better "grilled" flavor. Look for heat control, construction, and style.
* Heat control is achieved by charcoal amount, placement, air flow, and level. It's best to find a grill that allows for adjustment of the height of the charcoal tray. Crank mechanisms are the best option, but hook and lever methods also work fine. Look for at least two adjustable vents, as well. Opening them for more oxygen makes for a hotter fire, closing them cools the fire somewhat, and also deprives flames of oxygen, helping to stop flare-ups.
* Helpful features in the construction of charcoal grill include easy access to ashes, be it through a drawer or a dumping mechanism. Also, not often included on charcoal grills (though almost always on gas grills, for some reason) is a thermometer. Thermometers are quite useful for smoking and roasting applications. They can, however, be purchased separately and installed if your grill does not come with one.
* There are two main styles of non-portable charcoal grill: Kettle and traditional. Kettle grills are great for straightforward grilling and small smoking applications. More traditional, rectangular charcoal grills are more versatile when it comes to setting up different zones of heat and smoking of larger products, but also typically take up more space.
2. Locate your grill in an area that has a couple of feet of clearance between the hot box and anything flammable. Your grill should not be directly underneath low-hanging trees or a low roof, and it should not be against deck rails.
3. Consider safety whenever you start your grill. Keep flammable materials far from the fire. Have a fire extinguisher or hose on hand for emergencies. Don't leave your grill unattended.
4. Start your fire ahead of time. Charcoal takes longer than gas to heat up. Shoot for 10 minutes of preheating with gas, 20 to 25 with charcoal.
* Charcoal can be started many ways. It is ready to cook on when the coal is lightly ashed over and gray, not black.
o Ever popular lighter fluid works, but it is imperative that you let it all burn off before cooking, unless you like the taste of petroleum.
o Electric starters are also available, which use a cal-rod style heating element placed under the coals. They work very well, but do require a source of electricity, and cords can present a trip/burn hazard if not carefully monitored.
o Chimney starters use a metal cylinder with perforations to hold the charcoal on top, and a couple of sheets of newspaper on the bottom. They work quickly and are inexpensive. Light the newsprint and the heat flows upward, igniting the coals. Have a place to put the chimney after use, as it will be red-hot. Another benefit to chimney starters is that they can be used to prepare extra charcoal if you need to refresh your pile. Just be sure to do it on top of a very heat-resistant surface, such as a cinderblock or the bottom of an upturned galvanized steel bucket.
5. Clean the grill. Use your wire brush to scrub off the bars, and then use a damp or oiled cloth and tongs to do the fine cleaning. If your cloth was wet, not oiled, be sure to use some cooking spray on the grates afterward.
6. Close the grill and allow the bars to heat for another minute or so (for nice grill marks).
7. Add the food, but don't do it haphazardly. If you're cooking for a large party, try to be deliberate in your placement of food, so that you can maximize the amount cooking all at once. That said, do not crowd the food together, as it needs some space both for better cooking and for you to be able to snatch it out or flip it. Also, pay attention to hot spots. Maybe someone likes their burger more rare than the rest, put theirs on the side that's cooler. If your grill is pretty even, just put it on slightly later than the rest. Once you've added the food, do not flip it or move it (unless you want to turn it slightly for cross-hatched grill marks) until you believe it's halfway done.
8. Stop "flame-ups" caused by fatty foods dripping onto the fire by closing the grill momentarily and depriving the flames of oxygen. Dropping the burner temperature or lowering the charcoal may also be wise. If the flames are persistent, use a spritzer bottle filled with water to hit the base of the flames.
9. Flip the food, only when it is approximately halfway done. Frequent flipping can lead to uneven cooking, ugly food, and more mistakes (like losing a piece down into the fire).
10. Ensure doneness[1]. Experienced grillers don't need to check the food very often, but until you're comfortable, a thermometer plunged into the center of the food is the best method to be sure (instant read for small items, probe style if you're grilling a large item such as a whole chicken or pork tenderloin). Slicing, piercing, or breaking a piece of food in half will make it dry out very quickly, as all the juices will run out of it.
* Burgers made of beef are best done to medium or better, because of the risk of bacteria being ground into the meat. If you grind your own, from carefully trimmed cuts, this precaution is not necessary. Burgers made of other meats should be cooked to at least "medium" as well, except in the case of meats that should be fully cooked such as turkey or chicken.
* Steak is often eaten raw when it's provided by a trusted source. Cook it to desired doneness over a very hot grill.
* Chicken must be completely cooked before eating. If any of the meat is not opaque, it must be cooked further. In the case of a whole bird, a probe thermometer plunged into the deepest part of the breast must register that the bird is done. Another classic way of checking is to pierce the meat and ensure that the juices run clear, but, then, you're losing all of that yummy juice.
* Pork in the USA no longer has to be cooked well done to be safe. A slight pinkness in the meat is both desired and delicious. In other regions of the world, it may be wise to continue cooking until the meat is opaque.
* A myriad of other foods can be grilled, from fish to turkey to leg of lamb and more. Please follow the same basic food safety precautions with them that you would if you were cooking them any other way.
11. Remove your food to a plate, platter, or other vessel and cover with heavy-duty aluminum foil (if you don't have starving guests hovering already) for at least 5 minutes. This allows juices to redistribute so that they do not run out as soon as the food is cut or bitten into. In the case of large cuts, taking the food off the grill and covering when the thermometer registers 5 degress (10 for an exceptionally large item) less than the recommended or desired doneness is achieved is a good idea, as resting it will allow "carryover cooking" to finish the job. A large piece of meat cooked to exactly the right doneness temperature on the grill will invariably be overcooked by the time that it hits the table.
12. Serve your food immediately after the resting period is over. A successful meal will, of course, have side dishes and beverages that you prepared ahead of time or alongside the main course. Don't forget the condiments.
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1. Select your grill. Two options are common: gas and charcoal.
# On all grills, Consider size, features, and materials.
* Plan ahead, before buying your grill. Will you be cooking "for an army" or just for a family of 2? It's relatively easy to cook a small meal on a large grill, but the opposite is not true. Look for how much "cooking area" your prospective grill has. The average grill has around 600 square inches of cooking space, and will serve a small party fairly well. If you host big cookouts, shoot for 800 square inches or more, if you really only want to toss on a few burgers once in a while, the smallest you'll find without going "hibachi" style is maybe 400 square inches.
* Pay attention to additional features. Do you want a rotisserie? A smoker box? An external burner? Infrared cooking?
* One particularly important feature is the actual grill grates themselves. Cast Iron is the best for conducting heat, but it requires care to keep it from rusting. Porcelain coated metal (steel or cast-iron) grates do well at conducting heat, but must be cleaned with something other than steel (typically, a brass brush is used) to avoid damaging the porcelain and leaving the metal underneath vulnerable to rust. Stainless steel grates are easy to clean, without the worries of cast-iron or porcelain, but can wear out faster than well-maintained cast iron or porcelain.
# Gas grills are the most commonly used grill today. Many find them more convenient than charcoal as they start instantly and fuel purchases are needed less often. When selecting a gas grill, be aware of heat output (BTU's), and construction.
* Heat output is an important consideration. Since most grills allow for fine adjustment of gas flow, it's best to get the highest output you can afford. This will allow you to put a quick sear on food that you don't want to cook through (think of a really good cut of beef, a tuna steak, or scallops).
* There are many aspects of construction that must be considered, from the material the grill is made from to the warming racks. Personal preference will play a big roll in your choices. In general, it's important pay attention to the number of burners, as more burners equals more versatility. Also look for good wheels, preferably larger (not tiny casters), if you're going to be moving your grill around at all. Finally, pay attention to construction in general. If it feels flimsy, you probably won't be happy with it.
# Charcoal grills are still wildly popular, and preferred by purists. Charcoal offers better heat control (which means more versatility), and many find that good charcoal gives food a better "grilled" flavor. Look for heat control, construction, and style.
* Heat control is achieved by charcoal amount, placement, air flow, and level. It's best to find a grill that allows for adjustment of the height of the charcoal tray. Crank mechanisms are the best option, but hook and lever methods also work fine. Look for at least two adjustable vents, as well. Opening them for more oxygen makes for a hotter fire, closing them cools the fire somewhat, and also deprives flames of oxygen, helping to stop flare-ups.
* Helpful features in the construction of charcoal grill include easy access to ashes, be it through a drawer or a dumping mechanism. Also, not often included on charcoal grills (though almost always on gas grills, for some reason) is a thermometer. Thermometers are quite useful for smoking and roasting applications. They can, however, be purchased separately and installed if your grill does not come with one.
* There are two main styles of non-portable charcoal grill: Kettle and traditional. Kettle grills are great for straightforward grilling and small smoking applications. More traditional, rectangular charcoal grills are more versatile when it comes to setting up different zones of heat and smoking of larger products, but also typically take up more space.
2. Locate your grill in an area that has a couple of feet of clearance between the hot box and anything flammable. Your grill should not be directly underneath low-hanging trees or a low roof, and it should not be against deck rails.
3. Consider safety whenever you start your grill. Keep flammable materials far from the fire. Have a fire extinguisher or hose on hand for emergencies. Don't leave your grill unattended.
4. Start your fire ahead of time. Charcoal takes longer than gas to heat up. Shoot for 10 minutes of preheating with gas, 20 to 25 with charcoal.
* Charcoal can be started many ways. It is ready to cook on when the coal is lightly ashed over and gray, not black.
o Ever popular lighter fluid works, but it is imperative that you let it all burn off before cooking, unless you like the taste of petroleum.
o Electric starters are also available, which use a cal-rod style heating element placed under the coals. They work very well, but do require a source of electricity, and cords can present a trip/burn hazard if not carefully monitored.
o Chimney starters use a metal cylinder with perforations to hold the charcoal on top, and a couple of sheets of newspaper on the bottom. They work quickly and are inexpensive. Light the newsprint and the heat flows upward, igniting the coals. Have a place to put the chimney after use, as it will be red-hot. Another benefit to chimney starters is that they can be used to prepare extra charcoal if you need to refresh your pile. Just be sure to do it on top of a very heat-resistant surface, such as a cinderblock or the bottom of an upturned galvanized steel bucket.
5. Clean the grill. Use your wire brush to scrub off the bars, and then use a damp or oiled cloth and tongs to do the fine cleaning. If your cloth was wet, not oiled, be sure to use some cooking spray on the grates afterward.
6. Close the grill and allow the bars to heat for another minute or so (for nice grill marks).
7. Add the food, but don't do it haphazardly. If you're cooking for a large party, try to be deliberate in your placement of food, so that you can maximize the amount cooking all at once. That said, do not crowd the food together, as it needs some space both for better cooking and for you to be able to snatch it out or flip it. Also, pay attention to hot spots. Maybe someone likes their burger more rare than the rest, put theirs on the side that's cooler. If your grill is pretty even, just put it on slightly later than the rest. Once you've added the food, do not flip it or move it (unless you want to turn it slightly for cross-hatched grill marks) until you believe it's halfway done.
8. Stop "flame-ups" caused by fatty foods dripping onto the fire by closing the grill momentarily and depriving the flames of oxygen. Dropping the burner temperature or lowering the charcoal may also be wise. If the flames are persistent, use a spritzer bottle filled with water to hit the base of the flames.
9. Flip the food, only when it is approximately halfway done. Frequent flipping can lead to uneven cooking, ugly food, and more mistakes (like losing a piece down into the fire).
10. Ensure doneness[1]. Experienced grillers don't need to check the food very often, but until you're comfortable, a thermometer plunged into the center of the food is the best method to be sure (instant read for small items, probe style if you're grilling a large item such as a whole chicken or pork tenderloin). Slicing, piercing, or breaking a piece of food in half will make it dry out very quickly, as all the juices will run out of it.
* Burgers made of beef are best done to medium or better, because of the risk of bacteria being ground into the meat. If you grind your own, from carefully trimmed cuts, this precaution is not necessary. Burgers made of other meats should be cooked to at least "medium" as well, except in the case of meats that should be fully cooked such as turkey or chicken.
* Steak is often eaten raw when it's provided by a trusted source. Cook it to desired doneness over a very hot grill.
* Chicken must be completely cooked before eating. If any of the meat is not opaque, it must be cooked further. In the case of a whole bird, a probe thermometer plunged into the deepest part of the breast must register that the bird is done. Another classic way of checking is to pierce the meat and ensure that the juices run clear, but, then, you're losing all of that yummy juice.
* Pork in the USA no longer has to be cooked well done to be safe. A slight pinkness in the meat is both desired and delicious. In other regions of the world, it may be wise to continue cooking until the meat is opaque.
* A myriad of other foods can be grilled, from fish to turkey to leg of lamb and more. Please follow the same basic food safety precautions with them that you would if you were cooking them any other way.
11. Remove your food to a plate, platter, or other vessel and cover with heavy-duty aluminum foil (if you don't have starving guests hovering already) for at least 5 minutes. This allows juices to redistribute so that they do not run out as soon as the food is cut or bitten into. In the case of large cuts, taking the food off the grill and covering when the thermometer registers 5 degress (10 for an exceptionally large item) less than the recommended or desired doneness is achieved is a good idea, as resting it will allow "carryover cooking" to finish the job. A large piece of meat cooked to exactly the right doneness temperature on the grill will invariably be overcooked by the time that it hits the table.
12. Serve your food immediately after the resting period is over. A successful meal will, of course, have side dishes and beverages that you prepared ahead of time or alongside the main course. Don't forget the condiments.
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How to Grill Steak
Nothing can beat a perfectly done steak grilled straight from your backyard. The key to making the best steaks in the world is how you cook it. The steaks should be perfectly seasoned to fit your discriminating taste.
1. Choose a nice cut of steak from the butcher or local supermarket; cuts from the tenderloin or rib are best. Excellent cuts include T-bone, rib eye, club, porterhouse, N.Y. Strip, Chateaubriand, and filet mignon. Choose the best grade you can afford: In the USA, that is: Prime (best), Choice (very good), Select (average). Prime grade can be difficult to find, so call several butchers to locate. Be prepared to pay at least USDA $15 to USDA $25 per pound for Prime. Aged Prime is superior, but aged meats aren't for everyone.
2. Remove steak from refrigerator about 90 minutes before cooking. The steak should be at room temperature before it touches the grill.
3. Peel a clove of garlic and crush lightly to release juices.
4. Rub crushed garlic clove onto all sides of the steak.
5. Coat each side of the steak with fresh ground black pepper and salt. Gently press spices into the flesh.
6. For inexpensive cuts, squeeze the juice of half a lemon or lime on both sides of the steak. It may also be necessary to brush some corn or vegetable oil on the steak to prevent it from sticking to the grill. This will help tenderize the tougher steaks.
7. A marinade can help less tender cuts, such as flank. It can improve the taste and tenderize select grade steaks as well.
8. Do not marinate aged choice or prime beef, or you will ruin the steak!
9. Preheat gas grill on high for 10 to 20 minutes. If you pay close attention, you will not overcook your steak. Be prepared to douse flare-ups with water.
10. Grill steak on high for four minutes with lid closed. The key to a great steak is very high heat, so make sure your grill is on the highest setting possible.
11. Flip steak using tongs or spatula, do not use a fork as you will lose juices.
12. Grill on high for another four minutes with lid closed. Your steak will be about medium rare, depending on thickness.
13. Remove steak from grill and immediately place on a warmed platter.
14. Allow steak to rest for a full five minutes before cutting. This allows the juices and full flavors to develop.
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1. Choose a nice cut of steak from the butcher or local supermarket; cuts from the tenderloin or rib are best. Excellent cuts include T-bone, rib eye, club, porterhouse, N.Y. Strip, Chateaubriand, and filet mignon. Choose the best grade you can afford: In the USA, that is: Prime (best), Choice (very good), Select (average). Prime grade can be difficult to find, so call several butchers to locate. Be prepared to pay at least USDA $15 to USDA $25 per pound for Prime. Aged Prime is superior, but aged meats aren't for everyone.
2. Remove steak from refrigerator about 90 minutes before cooking. The steak should be at room temperature before it touches the grill.
3. Peel a clove of garlic and crush lightly to release juices.
4. Rub crushed garlic clove onto all sides of the steak.
5. Coat each side of the steak with fresh ground black pepper and salt. Gently press spices into the flesh.
6. For inexpensive cuts, squeeze the juice of half a lemon or lime on both sides of the steak. It may also be necessary to brush some corn or vegetable oil on the steak to prevent it from sticking to the grill. This will help tenderize the tougher steaks.
7. A marinade can help less tender cuts, such as flank. It can improve the taste and tenderize select grade steaks as well.
8. Do not marinate aged choice or prime beef, or you will ruin the steak!
9. Preheat gas grill on high for 10 to 20 minutes. If you pay close attention, you will not overcook your steak. Be prepared to douse flare-ups with water.
10. Grill steak on high for four minutes with lid closed. The key to a great steak is very high heat, so make sure your grill is on the highest setting possible.
11. Flip steak using tongs or spatula, do not use a fork as you will lose juices.
12. Grill on high for another four minutes with lid closed. Your steak will be about medium rare, depending on thickness.
13. Remove steak from grill and immediately place on a warmed platter.
14. Allow steak to rest for a full five minutes before cutting. This allows the juices and full flavors to develop.
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How to Enjoy Coffee
Coffee is a great way to wake yourself up, but you might find the taste disgusting. This article is for people who wish to drink it to "wake up" or "be cool" amongst their peers.
Just follow these steps, and you'll be a regular coffee drinker in just a few weeks or even days.
1. Make just a small amount of coffee each morning to get your taste buds used to the flavor of coffee. Slowly introduce more coffee each morning.
2. Start to have small amounts of coffee at other times of the day, after a few days to increase your chances of gaining a tolerance to the taste.
3. Add the following to your coffee:
* A little bit of sugar to help sweeten the bitter taste, if you still find yourself cringing in disgust after two weeks. But be sure you don't add too much, or you will go through a sugar crash, which will counteract any benefit you would receive from the caffeine in the coffee.
* A little cream, although not everyone likes this.
4. Buy a different kind of coffee, if you still can't stand it: light roasts are not as bitter, and some coffees come with flavors, such as chocolate or caramel.
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Just follow these steps, and you'll be a regular coffee drinker in just a few weeks or even days.
1. Make just a small amount of coffee each morning to get your taste buds used to the flavor of coffee. Slowly introduce more coffee each morning.
2. Start to have small amounts of coffee at other times of the day, after a few days to increase your chances of gaining a tolerance to the taste.
3. Add the following to your coffee:
* A little bit of sugar to help sweeten the bitter taste, if you still find yourself cringing in disgust after two weeks. But be sure you don't add too much, or you will go through a sugar crash, which will counteract any benefit you would receive from the caffeine in the coffee.
* A little cream, although not everyone likes this.
4. Buy a different kind of coffee, if you still can't stand it: light roasts are not as bitter, and some coffees come with flavors, such as chocolate or caramel.
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How to Eat a Normal Diet
Are you bewildered by the countless number of different diets out there, such as South Beach diet, Atkins diet, vegetarian diet, Mediterranean diet, Ornish diet...the list seems to never end. Diet is the sum of foods that an individual consumes, and dietary habits are part of an individual's way of life in choosing what to eat[1]. Do you want to just eat a normal diet? The quick answer is that, unfortunately, there is no normal diet for everyone. A normal diet must be relative to a specific, well-defined population of interest. Depending on where you live and your cultural or religious backgrounds, you may want to consider adopting a normal diet for the particular population you are interested in. This article will give you the steps on how to determine the normal diet for a specific population, as well as how you can take steps to eat this normal diet.
1. Understand what is a "normal diet" really is. "Normal" refers to the mean, median, and mode of a normal, or Gaussian, distribution[2], or what most people do within a given population. Definition of "normal": relating to, involving, or being a normal curve or normal distribution.[3]. For example, in a third-world country, the normal diet may be vegetarian (because meat is too expensive), whereas in an industrialised country, the "normal" diet may not be vegetarian (i.e. most people eat meat).
2. Find out what a normal diet is for your population of interest. You may have to ask many people in this population of interest to find out. Don't be discouraged. The more people you survey, the closer your sample mean will approximate the population mean, and the more confidence you will have in your determination of a normal diet for your population of interest. Seek out a dietician (one who specializes in diet as a career) to help you.
3. Start eating that normal diet. Only buy, prepare, and eat food part of the normal diet you have discovered. Avoid food not part of the normal diet. Eat with people that endorse the normal diet.
4. Maintain the normal diet. Enlist the help of everyone you know, from friends, relatives, and loved ones. Ask them to guide you and help you maintain the normal diet.
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1. Understand what is a "normal diet" really is. "Normal" refers to the mean, median, and mode of a normal, or Gaussian, distribution[2], or what most people do within a given population. Definition of "normal": relating to, involving, or being a normal curve or normal distribution.[3]. For example, in a third-world country, the normal diet may be vegetarian (because meat is too expensive), whereas in an industrialised country, the "normal" diet may not be vegetarian (i.e. most people eat meat).
2. Find out what a normal diet is for your population of interest. You may have to ask many people in this population of interest to find out. Don't be discouraged. The more people you survey, the closer your sample mean will approximate the population mean, and the more confidence you will have in your determination of a normal diet for your population of interest. Seek out a dietician (one who specializes in diet as a career) to help you.
3. Start eating that normal diet. Only buy, prepare, and eat food part of the normal diet you have discovered. Avoid food not part of the normal diet. Eat with people that endorse the normal diet.
4. Maintain the normal diet. Enlist the help of everyone you know, from friends, relatives, and loved ones. Ask them to guide you and help you maintain the normal diet.
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How to Control Food Portions
Finding ways to cut kilojoules while continuing to eat the foods you enjoy is not as hard as you think. Learn how to size up servings and avoid over-eating with these top tips!
1. Eat from a smaller plate. Studies have shown that eating from a smaller plate tricks your brain into thinking you have a bigger meal to consume. A bigger plate will allow us to eat more; and we can easily underestimate the calories in our over-sized portions.
2. Slow down. It is a known fact that it can take your body up to 20 minutes to register that you had enough to eat. Rushing down your meal will only have you reaching for that second helping in no time.
3. Stay hydrated. Consuming plenty of water and herbal tea will help keep you satisfied throughout the day. Staying hydrated will prevent you from eating when you are not actually hungry, since hunger is very easily confused with thirst.
4. Increase Your Intake of Soups and Salads. Filling up on lightly dressed salads or a bowl of vegetables or low fat chicken soup before main meals is an effective way to keep you from overeating. The fiber in the vegetables will help to curb your appetite and leave you feeling satisfied sooner. Try combining a salad as a starter and a nourishing soup as your main meal.
5. Have your treats. We all have foods that are simply too irresistible to avoid. Whatever your temptation, it’s very important for you to occasionally treat yourself. However, try to limit this to once a week. These days there are a lot of products that come in bite-sizes, so it’s best to indulge in one of these small servings when needed.
6. Eat smart when dining out. Eating at a restaurant does not mean you should consume the largest portion available. Rather share a meal with your dining partner, or try ordering a starter meal as your main meal. You can also order a half portion or a children’s portion. Although not all restaurants will charge less for half portions, your waistline will thank you later.
7. Get enough sleep. Have you ever noticed how you tend to eat more when you are tired? We use food – especially carbohydrates – to deal with energy slumps and while you might get a quick burst of energy, this will soon fade. Being well rested will keep that “afternoon slump” at bay and keep you away from temptation. Studies also indicate that fatigue stimulates the production of the hunger inducing hormone, Ghrelin in the human body. If you tend to eat when you are not hungry, try doing something to distract you from the temptation to eat.
8. Use a food diary. Writing down when, what, where and why you eat will make you aware of the foods you consume and the amount. This will help you to identify the times you eat too much and why, so that you can adjust your diet accordingly. You can also rotate your food schedules each week to break up the monotony.
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1. Eat from a smaller plate. Studies have shown that eating from a smaller plate tricks your brain into thinking you have a bigger meal to consume. A bigger plate will allow us to eat more; and we can easily underestimate the calories in our over-sized portions.
2. Slow down. It is a known fact that it can take your body up to 20 minutes to register that you had enough to eat. Rushing down your meal will only have you reaching for that second helping in no time.
3. Stay hydrated. Consuming plenty of water and herbal tea will help keep you satisfied throughout the day. Staying hydrated will prevent you from eating when you are not actually hungry, since hunger is very easily confused with thirst.
4. Increase Your Intake of Soups and Salads. Filling up on lightly dressed salads or a bowl of vegetables or low fat chicken soup before main meals is an effective way to keep you from overeating. The fiber in the vegetables will help to curb your appetite and leave you feeling satisfied sooner. Try combining a salad as a starter and a nourishing soup as your main meal.
5. Have your treats. We all have foods that are simply too irresistible to avoid. Whatever your temptation, it’s very important for you to occasionally treat yourself. However, try to limit this to once a week. These days there are a lot of products that come in bite-sizes, so it’s best to indulge in one of these small servings when needed.
6. Eat smart when dining out. Eating at a restaurant does not mean you should consume the largest portion available. Rather share a meal with your dining partner, or try ordering a starter meal as your main meal. You can also order a half portion or a children’s portion. Although not all restaurants will charge less for half portions, your waistline will thank you later.
7. Get enough sleep. Have you ever noticed how you tend to eat more when you are tired? We use food – especially carbohydrates – to deal with energy slumps and while you might get a quick burst of energy, this will soon fade. Being well rested will keep that “afternoon slump” at bay and keep you away from temptation. Studies also indicate that fatigue stimulates the production of the hunger inducing hormone, Ghrelin in the human body. If you tend to eat when you are not hungry, try doing something to distract you from the temptation to eat.
8. Use a food diary. Writing down when, what, where and why you eat will make you aware of the foods you consume and the amount. This will help you to identify the times you eat too much and why, so that you can adjust your diet accordingly. You can also rotate your food schedules each week to break up the monotony.
www.wikihow.com
How to Appreciate Fruit Juice
It's probably in your fridge right now. This is how to drink the fruit juice of your choice and appreciate its unique qualities.
1. Select the juice you wish to sample. There are thousands of different types of juices out there, and you may have fun choosing just the right one. You can either start with an old favorite (such as apple juice) or go the adventurous route and test out something entirely new (such as dragonfruit-papaya, or lychee).
2. Chill the juice for a few hours. It should be cold, but not too cold. Don't add ice, as the melting cubes will dilute the juice. If you absolutely must, only add one or two ice cubes.
3. Pour a small amount of juice into a cup, only about enough for a few sips. As you pour the liquid, pay attention to the colors and delicate fragrances. Some juices are a strong, bright red, while others can be clear amber, green, pink, or nearly any variety.
4. Bring the cup to your mouth, inhaling deeply through your nose to capture the wonderful fruity scent. What does it remind you of; a color, a particular song, a happy memory? Let these pleasant thoughts enrich the experience.
5. Sip a small amount of liquid, rolling it over your tongue. The taste of every juice is unique, and has various special qualities and subtle sensations. As you drink, continue inhaling the scent of your chosen juice, adding another dimension to the flavor. By all means, drink more, just don't guzzle it all at once. Enjoy it!
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1. Select the juice you wish to sample. There are thousands of different types of juices out there, and you may have fun choosing just the right one. You can either start with an old favorite (such as apple juice) or go the adventurous route and test out something entirely new (such as dragonfruit-papaya, or lychee).
2. Chill the juice for a few hours. It should be cold, but not too cold. Don't add ice, as the melting cubes will dilute the juice. If you absolutely must, only add one or two ice cubes.
3. Pour a small amount of juice into a cup, only about enough for a few sips. As you pour the liquid, pay attention to the colors and delicate fragrances. Some juices are a strong, bright red, while others can be clear amber, green, pink, or nearly any variety.
4. Bring the cup to your mouth, inhaling deeply through your nose to capture the wonderful fruity scent. What does it remind you of; a color, a particular song, a happy memory? Let these pleasant thoughts enrich the experience.
5. Sip a small amount of liquid, rolling it over your tongue. The taste of every juice is unique, and has various special qualities and subtle sensations. As you drink, continue inhaling the scent of your chosen juice, adding another dimension to the flavor. By all means, drink more, just don't guzzle it all at once. Enjoy it!
www.wikihow.com
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