How to Reduce Your Carbohydrate Intake

People may choose to reduce carbohydrate intake for a number of reasons. Those who suffer from type 2 diabetes should strive to balance the need for taking in enough carbohydrates to produce energy while limiting carbohydrate consumption to regulate blood sugar levels. Still others seek to control carbohydrate intake as a way of following a balanced diet that includes healthier foods. Whatever the reason, several strategies can be used to make sure the carbohydrate reduction produces the desired results without leading to a loss of essential nutrients.

EditSteps

EditReducing Your Carb Intake

1. Learn what foods include carbohydrates. Carbohydrates come in multiple varieties, but when it comes to diet, most people are concerned with processed (simple) versus naturally occurring (complex) carbs. You will find naturally occurring carbs in grains, fruits, vegetables, milk, nuts, seeds, and legumes.^[1] These complex carbohydrates resist digestion more than simple, refined carbohydrates such as those found in flour and sugar.^[2]
   
   • Sources of simple carbohydrates include white breads and pasta, cake, candy, cookies, and sugar-sweetened beverages.^[3]
   • Generally speaking, complex carbs are better because their sources additionally include vitamins, minerals, protein, and other nutritional value, whereas simple carbs do not. The fiber content in complex carbohydrates also alleviates some of the negative impact on blood sugar.
2. Avoid or minimize processed grains. White bread, white rice, and flour provide relatively little nutritional value and increase the amount of simple carbohydrates in your daily diet. For fiber intake, stick with small amounts of whole grains. These will cause fewer fluctuations in blood glucose levels as well.^[4]
   
3. Avoid sugar and sweets. Desserts, pastries, sugary beverages, and other confectionery treats may taste wonderful, but they tend to provide little in the way of nutrition, and they increase the amount of carbohydrates in your diet significantly. Opt for servings of fruits or frozen fruit desserts that are made with no extra sugar if you feel the need for a treat.
   
   • When something does call for a sweetener, use alternative sweeteners if possible.
4. Watch the starch. While you do want to eat more vegetables, limit your intake of white potatoes, corn, and other starchy foods. A five-ounce russet baked potato has 30 grams of carbs, for instance.^[5]
   
   • Substitute with other root vegetables that contain fewer carbohydrates, and increase the amount of dark green vegetables that you consume at each meal. They tend to have few if any carbs while providing the benefit of a lot of nutrients.
   • Other starchy, high-carb vegetables include beets, peas, parsnips, sweet potatoes, and some winter squashes.^[6]
5. Select meat, fish, and poultry. Many low-carb diets replace the missing carb calories with high-protein calories. Many red meats have very little in the way of carbohydrates and offer the benefit of plenty of protein. Fish and poultry are also good options that provide nutrients and are filling, which will help to satisfy your body's craving for more carbs.
   
6. Broil and bake instead of frying. When preparing meats and vegetables, avoid battering and frying those foods. The flour used for the coating contains plenty of extra carbohydrates that your body does not need. To add flavor, use plenty of herbs and spices while broiling, and use an egg batter/crushed bran flakes combination to bake chicken and fish and enjoy a crispy coating.
   
7. Limit portions. Learn the difference between a sliver and a wedge of cake or pie, and get an idea of how much is actually in a single serving. Limiting portions will make it easier to enjoy more of the foods you like without taking in a lot of carbs. It can also be beneficial to weigh foods prior to cooking. For instance, it can help to weight out 4-6 oz of raw chicken before cooking to ensure the proper portion size is being consumed.
   

EditUsing Strategies to Help Maintain a Lower Carb Intake

1. Calculate the number of carbs you want to eat. The Dietary Guidelines for Americans recommend that carbohydrates make up 45-65% of your daily caloric intake for a standard diet.^[7] Based on a 2,000-calorie/day diet, this means approximately 900-1,300 calories each day from carbs.^[8]
   
   • Lower carb diets typically mean reducing carbs to between 240-520 calories each day, which equates to 60-130 grams of carbohydrates.^[9]
2. Consult your doctor or dietitian. Before making any big changes to your diet, consult your doctor or a dietitian regarding the safest way for you to do so. Current blood work results, existing kidney conditions, and other factors can all contribute to the healthiest way for you to cut back on carbs.^[10]
   
3. Check labels. Once you know your target for carbohydrates, remember to check labels for the food you buy. Try to balance options in order to adequately reduce carbs to your desired amount.
   
   • In addition to grams of carbs and calories from carbs, you may also see carbs listed as “servings.” Each serving of carbs is equivalent to 15 grams of carbs. However, you won’t see fractions or decimals of servings, so each serving isn’t exact. Typically, if a food has 8-22 grams of carbohydrates, then it will be listed as one serving.^[11]
4. Use the glycemic index. This helpful guide makes it possible to determine how many carbohydrates are found in a number of different foods both raw and processed. The index provides a per serving count of carbohydrates, making the process of carbohydrate counting much easier. Using the index allows you to plan for a healthy amount of carbs at each meal while avoiding the chance of taking in too many carbohydrates at a single setting.^[12]
   
   • For more information on how to use the Glycemic index, check: How to Eat Foods Low on the Glycemic Index.
5. Consider dietary changes you can maintain. You’re better off skipping fad diets that you can stick with only for a month or two before burning out on them. Many high-protein, low-carb diets can simply feel too restricting for long-term adoption. Instead, make changes in your diet that you will have an easier time maintaining.^[13]
   
6. Stay aware of potential complications. The additional fat from many high-protein sources can lead to additional problems when cutting carbs, such as higher cholesterol, which in turn raises the risks of heart disease.^[14] High long-term carbohydrate restrictions can also lead to vitamin or mineral deficiencies, bone loss, and gastrointestinal disturbances.^[15]
   
   • Severely limiting carbohydrates (anything less than 20 grams each day) may also lead to a body process called ketosis.^[16] This is when your body does not have enough sugar (glucose) to produce energy, and your body begins breaking down stored fat to operate.^[17] Side effects can include nausea, headache, and physical and mental fatigue.^[18]

EditTips

• For additional help in meal planning, ask your doctor for a referral to a trained dietitian. The dietitian can design a diet plan that not only helps to control your carbohydrate intake but also balances the need for other nutrients and minimizes the chances of taking in too much fat and cholesterol.
• Remember that diabetics do not need to restrict carbohydrates as much as they need to be consistent with them. The spikes of high blood sugar followed by drops in blood sugar are what causes problems. Carbohydrate consistency along with pairing carbohydrates with proteins and fats will help to maintain proper blood sugar levels. Always test your blood glucose levels at two-hour and one-hour intervals after a meal to get some idea of how certain foods impact your blood sugar, and then plan meals accordingly.

EditWarnings

• This article offers certain dietary information, but it should not be considered medical advice, especially for altering a diet to manage type 2 diabetes. Always consult your doctor before making decisions regarding your management of any disease or condition.
• Reducing your carbohydrate intake may reduce muscular flexibility and lead to anxiety attacks or panic attacks if you have a back problem.

EditRelated wikiHows

• Count Carbohydrates
• Eat Foods Low on the Glycemic Index

EditSources and Citations

Cite error: <ref> tags exist, but no <references/> tag was found

How to Measure Your Inseam

Inseam measurements are required for choosing and tailoring accurate clothing sizes, and may also be necessary for picking the right bicycle. Measure your inseam by extending a soft tape measure from the bottom of your crotch area, down the inside of your leg, and to the bottom of your inner foot. You can also measure your inseam by using a soft tape measure to measure the length of the inner seam (running from the crotch to the hem) of your pants.

EditSteps

EditUsing a Pair of Pants to Find Your Inseam

1. Fold your pants. Choose a pair of pants that fit you perfectly; they aren't too long or too short, and are just tight enough to be comfortable. You will be measuring the inseam on the pants, so make sure they truly fit you. Fold them in half vertically, so that you can only see a single leg.
   
   
2. Smooth them out. Lay them out on an ironing board or the floor. Smooth them out so there aren't any wrinkles or bumps, and the fold is evenly lined up.
   
   
3. Place the start of the measuring tape at the bottom intersection of the crotch. This is the spot on the inside of the leg where one pants leg meets the other. ^[1]
4. Stretch the tape down the pants until you reach the bottom of the inside of one leg, where it touches the ground.
   
   
5. Make note of your measurement. The measurement in inches (or centimeters) from the crotch of the pants to the hem is your inseam length.
   
   

EditMeasuring Your Inseam With the Help of a Friend

1. Strip down to the bare necessities. Remove your pants or put on a pair of tight fitting workout pants. Measuring with your regular clothes on is likely to leave you with an inaccurate number.
   
2. Ask a friend to assist you in getting a measurement.
   
3. Stand up straight. Your inseam will be too short if you slouch during the measuring process. Back against a wall to make sure you are keeping good posture.
   
4. Grab a clipboard. Slide a clipboard or very thin hardcover book between your legs. Put it has high as you can, just under the pubic bone. If you are a male, move accessory tissue out of the way so that you can get a true measurement. Make sure the edge of the clipboard is flat against the wall.
   
5. Make your measurement. While you stand up straight, have your friend place the measuring tape at the top of the clipboard, near your thigh and crotch area.
   
6. Make your measurement. Extend the tape down to where it reaches the floor on the inside of your foot. The length in inches (or centimeters) on the tape is the length of your inseam.^[2]
   

EditVideo

EditTips

• Keep in mind that the ideal inseam length will change depending upon the garment or the use. For example, for pants that you plan to wear with boots or high heels, the inseam may need to be 1 or 2 inches (2.5 to 5cm) longer, so that it doesn't touch the ground. An inseam on a pair of shorts will be much shorter than an inseam on a pair of jeans.

EditRelated wikiHows

• Measure Your Waist
• Measure Your Pants
• Size Jeans
• Take Body Measurements
• Take Measurements (For Women)
• Take Clothing Measurements
• Read a Measuring Tape

EditSources and Citations

• https://www.youtube.com/watch?v=psngRmJGlKw

Cite error: <ref> tags exist, but no <references/> tag was found

How to Get Used to Working With the Public if You Are Shy

Expert Reviewed

Three Methods:Making a Good First ImpressionSpeaking to the PublicManaging Your Shyness and AnxietyCommunity Q&A

Being shy or introverted can be difficult, especially in a work environment. If your job requires you to provide presentations, attend events, or speak at conferences for your industry, it can be stressful. You will have to interact with co-workers, or speak to other industry professionals, clients, and the public. It can seem overwhelming to someone who is shy, but you can break it down to making a good first impression, perfecting your public speaking, and managing your shyness and anxiety. Addressing these factors will help improve your social interactions, and decrease shyness in the workplace.

Steps

Method 1

Making a Good First Impression

1. 1

   Smile more.

   When you smile, it presents you to the world in a very non-threatening and helpful way.

   ^[1]

   People will respond much more positively to a person who is smiling than someone who is not.

   ^[2]

   Additionally, smiling helps you act confident through your body language even if you are not particularly feeling it.

   ^[3]

   • Smiling will not only help you make a good first impression, but will also help decrease stress hormones helping you feel a little more at ease.^[4]

2. 2

   Address your personal appearance.

   Unfortunately people make snap judgments in about one-tenth of a second based on your appearance.

   ^[5]

   Knowing this occurs can actually help you prepare better. To make a good first impression and set yourself at ease, work towards creating the image of the person you want others to see. Knowing you are putting out a professional appearance may give you a confidence boost as well.

   • Make sure your clothes are professional and appropriate for the occasion or situation you will be in.
   • Wear something that you feel comfortable and attractive in to increase your confidence. Remembering to work within the appropriate dress guidelines for that type of occasion.
   • See to it that you are well groomed, showered, and deodorized. Pay attention to your fingernails, hair, and the use of perfume or cologne.^[6]
   • Make sure your clothes are clean, neat, and well kept. This means to make sure there are no stains, wrinkles, or holes in your clothing.

3. 3

   Make eye contact.

   When speaking to a customer or co-worker, eye contact is essential to help maintain a good rapport between you and evoke positive reactions from them.

   ^[7]

   Eye contact shows interest, respect, and intelligence, and helps avoid the perception that you are rude, shy, or introverted. Not making eye contact can additionally make you appear distracted or nervous.

   • Focus on making eye contact especially when someone else is speaking to you, or when you would like to connect with your audience during presentations.

4. 4

   Have a good handshake.

   The handshake is so commonplace in the working world that we often forget how impactful it can be on a first impression. Try to develop a handshake that is firm and confident.

   ^[8]

   Make eye contact if you can, rather than looking at your hands to illustrate directness and confidence.

   ^[9]

   As silly as it may sound, find a friend and practice handshakes to get comfortable with the process and help you gain confidence in your handshake. According to Etiquette International a good handshake has the following qualities:

   • Keep your fingers together and thumb up as you enter into the handshake.
   • Your grasp should be firm but not too hard.
   • The handshake should last about 3 seconds including eye contact.
   • Release the handshake even if the introduction continues.

5. 5

   Maintain a professional attitude.

   It can be easy to become flustered or babble when you are shy or nervous in a work situation. Try to be as relaxed and pleasant as you can in the work environment. The more calm and relaxed you are the more your body will respond and help you to actually be calm. Be careful however, not to take your relaxed state too far. Try to avoid:

   • Being overly loud or boisterous.
   • Engaging in unprofessional conversation topics or office gossip.
   • Telling inappropriate jokes at work.
   • Interrupting or dominating any conversations.

6. 6

   Let the other individual take the lead in the conversation.

   Know when to talk and when to let the other person talk. It may help ease some shyness or anxiety to know that, in general, it is a good practice to let other individuals speak first. Maybe they have a question for you that can direct the conversation, or if not, ask them a question about themselves or their job so they can still have the floor first.

   ^[10]

   This will help take the pressure of making conversation off of you.

Method 2

Speaking to the Public

1. 1

   Practice relaxation exercises to help you be calm and at ease.

   It may be difficult due to anxiety you are feeling about speaking to the public, but if you feel on edge others will sense that and feel it too.

   ^[11]

   There are not many people out there that enjoy public speaking, so take comfort in the fact that everyone in the audience understands it is an anxiety inducing situation. Address your stress and fear and its ability to hinder you in presenting yourself as a strong and confident person. If you need help relaxing, try some

   breathing

   or

   relaxation exercises

   .

   • Sit or stand somewhere with few distractions. Breath in through your nose for a count of four, hold your breath for a count of seven, and slowly release the breath out through your mouth for a count of eight.^[12]
   • Count your breaths as you exhale. Breathe slowly and count up to five breaths. Repeat a few times, while trying to draw your breath from the bottom of your lungs instead of your shoulders.^[13]
   • Change the shy or anxious thoughts and actively shift your focus onto others and off of yourself. Instead of thinking, “I am so nervous. How can I be less anxious?” try and think “How can I make everyone else more comfortable?”

2. 2

   Pretend you are extroverted.

   Strangely enough, pretending you are not shy is effective.

   ^[14]

   You may end up convincing everyone else and maybe yourself, too! Many introverted individuals use this technique in order to be able to adapt to stressful work situations. Some ways you can accomplish this include:

   • If you work with or know someone with a charismatic friendly personality that you admire, pretend you are them. Take what you know about their attitude and style and act the part. Working next to others with outgoing personalities can be contagious just like smiling. Use this to your advantage.
   • Walk into a room and say “Hi” to everyone with a lot of energy and smiling. They will get the impression that you are outgoing, friendly, and approachable. The more you act like an outgoing person, the easier it will be to become on in these work situations.

3. 3

   Identify your fears.

   You may be shy, introverted, or you may have anxiety about social situations or speaking to the public that are making it difficult for you to work. Identify if you have any particular fears about working with the public or public speaking. For example, maybe you are afraid you will make a mistake in an important presentation or conference.

   • Know that you will make mistakes, because everyone does. Those mistakes, however, are all teachable moments and ways you can improve your work.^[15] Remember that it is often not mistakes that define us, but rather how we respond to them.

4. 4

   Work with smaller groups or individuals.

   Working or speaking with a larger group of individuals has the tendency to make the work more complicated and can increase your stress. You may have anxiety over public speaking or with just speaking in any public situation.

   ^[16]

   A way to cope with this is to adjust the size of the group you are speaking with; reducing it down to a smaller group or just addressing an individual.

   • Break the larger group into a smaller, more manageable group. Separating into smaller groups allows you to focus more on fewer individuals and makes conversations easier.
   • Address one person in the group. If a client or a member of the public asks you a question, focus your attention on them and no one else in the group. This will show that person you are putting extra attention into their question, as well as help you focus and reduce your anxiety.

5. 5

   Be aware of or change how you speak.

   The tone of your voice and the way that you speak conveys a great deal to the individuals listening. One study determined that men with a lower tone to their voice were considered more dominant, and women who alternated the pitch of their voice were perceived to be more trustworthy.

   ^[17]

   Additionally, if you speak clearly and calmly, studies show that you will be taken more seriously.

   ^[18]

   • Practice speaking at home or record yourself to see how you sound and adjust your speech accordingly.

6. 6

   Be yourself.

   The problem many people face with social interactions in the workplace (or interactions with the public) is a lack of confidence. Remind yourself you were hired for this job for a reason, because you are good at it. Be yourself and bring your unique perspective and ideas to projects you are working on or individuals you are working with.

   • Additionally, allowing your personality to come out a little in presentations or at conferences makes it more interesting and engaging for the audience. It will also help you connect with your audience. Perhaps they will see something they can identify with in what you say.

7. 7

   Prepare thoroughly for your tasks, events, or presentations.

   If you are speaking publicly, chances are you are already an expert on the topic. Still, it may help your feelings of shyness or anxiety to make sure you are well prepared for your presentation.

   • Make sure to research your topic, prepare your notes or your presentation and rehearse what you are going to say. It is also helpful to give your presentation in front of family and friends first. The more confident you feel, the more confidence you will show to others.

Method 3

Managing Your Shyness and Anxiety

1. 1

   Remind yourself that you’re fine just the way you are.

   Being introverted or shy tends to come with a great deal of negative connotations in our society. You may feel shame or sadness in regards to your experience, or even question why you are the way you are.

   ^[19]

   Remind yourself being introverted is more of a personality trait that has its own set of strengths. The only thing to address is if your shyness is causing you to struggle with work. If that's the case, find a few ways to manage it in that setting.

   • Try to understand and remind yourself that anxiety and shyness in the workplace are completely normal occurrences. Many people have the same feelings you do if their job entails a public focus.
   • Allow yourself time to adjust to being in the public eye more often. If you’re used to spending a lot of time on your own or find speaking in front of others a challenge or draining, remind yourself that you can learn how to work with the public over time. It’s just a matter of practicing the set of skills you will need to perform your job.
   • Practicing new skills can be a bit nerve wracking, but it can also be exciting and fun. It’s okay to feel uncomfortable at first, because it’s new to you. This is the learning process. However, as you take small steps and see small improvements every day, it can be fun too.
   • Avoid putting yourself down. Everyone has to practice new skills in order to do them well.
   • Find resources dedicated to introverted individuals such as "On Being an Introvert at Big Conferences" by Aaron B. Hockley or "Plight of the Introvert" on Wordpress to help you understand you are not alone.

2. 2

   Define the difference between introversion, shyness, and social anxiety for yourself.

   Once you define the differences, decide where you fall and what you identify with the most. Placing a name on it gives you power to change it, own it, or overcome it. Acknowledge any fears you have and make a defined and realistic plan to work on changing them .

   ^[20]

   • Shyness. People who are shy tend to feel awkward in certain social situations, so they might avoid them now and then. However, shyness does not usually overtake your life. You can work on overcoming shyness by doing things you would not normally do, such as smiling at a stranger or introducing yourself to a new coworker.
   • Introversion. People who are introverted have a set of qualities that causes them to prefer being alone to spending time with people. Introverts may still be social and present themselves with confidence, but they might need more time to recharge after a lots of social time. If you are introverted, then you can learn how to balance your social time with enough alone time to recharge.
   • Social Phobia. Social phobia is a mental illness that causes some people to completely avoid social situations and it can have severe effects on one’s quality of life. If you think you might have social phobia, then you may want to see a therapist to get help.

3. 3

   Make calculated efforts to get involved at work.

   Getting to know your coworkers may make it easier to work with the public if you are shy. The support that you get from your coworkers may help you to feel more confident in different social settings. It's hard to jump into social or more casual situations at work, but try to get involved as much as you feel comfortable with. Generally, the more comfortable you feel with your co-workers or clients, the less shy or anxious you may feel the next time you interact with them. Take it slow and try the following:

   • Show up to the team building exercises.
   • Go out to happy hour with your co-workers.
   • Try to be helpful not only to customers, but also to fellow co-workers.
   • Spark short casual conversations with clients, coworkers, or the public based on observations. If someone is displaying sports memorabilia ask, “Hey, are you a Yankees fan? Me too! Did you see the game the other day?”

4. 4

   Address the energy expenditure.

   All of the interaction and working to change your experience for the better can have a drain on an introvert.

   ^[21]

   You are working hard to improve your career, just make sure you are taking care of yourself as well. Be prepared and have a recovery plan for yourself if you know a certain day or event is going to be particularly draining.

   • Practice telling yourself positive mantras or affirmations at the end of the day such as, “I faced my fears,” “I am proud of what I accomplished today,” or “Now I will take care of myself.” ^[22]
   • Create blocks of quiet, uninterrupted time so that you can recharge yourself throughout the day or at the end of the day.
   • Conserve your energy beforehand. If you are speaking at a conference or going to a crowded event avoid going to lunch with your coworkers beforehand or mingling with other conference attendees. Take some quiet time just for you if you know you'll have to push a lot of effort out soon.

5. 5

   Give it time.

   The more time you spend interacting with strangers or interacting with the public, the more you'll get used to it.

   ^[23]

   Practice the techniques that work for you, and be proud of yourself for working with your fears and accomplishing your goals. Keep at it. You will find that you'll become more comfortable working with strangers and with interacting with the public in general.

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How to Can Apricots

Fresh apricots can spoil quickly, so if you have many apricots, you might want to consider long-term storage. Canning is a method you can use to store apricots, and when done right, you can store apricots for about a year before noticing any decline in quality. You may can apricots using either the hot pack or cold pack (raw pack) canning technique. Keep reading to learn how to prepare this fruit using both methods.

EditIngredients

Makes 9 pint-sized (4.25 L) jars

• 10 lb (4.5 kg) ripe apricots
• 1 qt (1 L) water
• 2 to 3 cups (500 to 750 ml) sugar OR 1.5 to 2 cups (375 to 500 ml) honey
• Diluted lemon juice (optional)

EditSteps

EditHot Pack

1. Create a syrup for the apricots. Use honey or sugar to create a light to medium syrup to preserve the apricots inside the can.^[1]
   
   • For every 1 qt (1 L) of water, add 2 cups (500 ml) sugar for a light syrup or 3 cups (750 ml) for a medium syrup.
   • If using honey, for every 1 qt (1 L) of water, add 1 1/2 cups (375 ml) honey for a light syrup or 2 cups (500 ml) for a medium syrup.
   • Boil the sweetener and water together in a saucepan until the sugar or honey dissolves. Then reduce the syrup to a low heat, keeping it at a simmer.
   • Alternatively, you could also use apple juice or white grape juice instead of a syrup.
2. Remove the skins. Quickly remove the skins by blanching the fruit in boiling water.
   
   • Boil water in a medium saucepan.
   • Dunk the apricots in the boiling water for 2 minutes.
   • Immediately transfer the apricots to a bowl of ice water to stop the cooking.
   • Slip the skins off with your fingers.
3. Slice the apricots and immediately dunk them in the syrup. Use a kitchen knife to cut each apricot in half. Remove the pits, and if desired, cut the apricots into serving-size slices. Place them directly in the still-simmering syrup to prevent them from discoloring or darkening.
   
   • Once the apricots are inside the syrup, let them continue simmering until heated through. Give it 2 to 4 minutes to do so.
   • You will need 16 lb (7.2 kg) of fruit to create 7 qt (7 L) of canned fruit. For 9 pints (4.25 L), you will need about 10 lb (4.5 kg).
4. Pack the jars with the apricots. Ladle the apricots and syrup into each jar, leaving about 1/2 inch (1.25 cm) of empty headspace at that top of each jar. Screw on the lids, making sure that they are as tight as possible.
   
   • Place the fruit inside the jars cut-side-down, if possible, so more fruit will fit inside each jar.
   • As the apricots undergo the canning process, the contents of the jar will expand. If you do not leave enough headspace at the top of the jar, the lid may not seal properly or the glass may even break.
   • Make sure the jars are clean and sanitized before use. The lids should also be clean and sterilized.
5. Process the cans. Use canning tongs to lower each jar into your canner carefully. Make sure the jars do not clink together as you arrange them, since doing so can cause the glass to break. You can use a boiling-water canner, dial-gauge pressure canner, or weighted-gauge pressure canner, but the amount of processing time will vary depending on which method you use.^[2]
   
   • For boiling-water canners:
     • Pints should be processed for 20 minutes at altitudes between 0 and 1000 feet (0 to 305 m), 25 minutes between 1001 and 3000 feet (305 to 915 m), 30 minutes at altitudes between 3001 and 6000 feet (915 to 1830 m), and 35 minutes above 6000 feet (1830 m).
     • Quarts should be processed for 25 minutes at altitudes between 0 and 1000 feet (0 to 305 m), 30 minutes between 1001 and 3000 feet (305 to 915 m), 35 minutes at altitudes between 3001 and 6000 feet (915 to 1830 m), and 40 minutes above 6000 feet (1830 m).
   • When using a dial-gauged pressure canner, process both pints and quarts for 10 minutes. Use a pressure of 6 PSI for altitudes between 0 and 2000 feet (0 and 610 m), 7 PSI between 2001 and 4000 feet (610 and 1220 m), 8 PSI between 4001 and 6000 feet (1220 and 1830 m), and 9 PSI between 6001 and 8000 feet (1830 and 2440 m).
   • When using a weighted-gauge pressure canner, process both pints and quarts for 10 minutes. Use a pressure of 5 PSI between 0 and 1000 feet (0 and 305 m) and 10 PSI for anything above 1001 feet (305 m).</ref>

EditRaw Pack

1. Create a syrup for the apricots. Use honey or sugar to create a light to medium syrup to preserve the apricots inside the can. The syrup you need to prepare for a raw pack is the same as the syrup you need to prepare for a hot pack.
   
   • For every 1 qt (1 L) of water, add 2 cups (500 ml) sugar for a light syrup or 3 cups (750 ml) for a medium syrup.
   • If using honey, for every 1 qt (1 L) of water, add 1 1/2 cups (375 ml) honey for a light syrup or 2 cups (500 ml) for a medium syrup.
   • Boil the sweetener and water together in a saucepan until the sugar or honey dissolves. After it thickens into syrup, remove it from the heat.
   • Alternatively, you could also use apple juice or white grape juice instead of a syrup.
2. Cut the apricots in half. Use a kitchen knife to cut each apricot in half. Remove the pits, and if desired, cut the apricots into serving-size slices.
   
   • You may want to consider quickly dipping each half or slice in diluted lemon juice to prevent the fruit from discoloring or darkening.
   • You will need 16 lb (7.2 kg) of fruit to create 7 qt (7 L) of canned fruit. For 9 pints (4.25 L), you will need about 10 lb (4.5 kg).
   • Note that, for the raw pack method, you will not need to remove the skins. Just make sure that each piece of fruit has been washed well under running water first.
3. Pack the jars with the apricots. Fill the jars with the apricot halves or slices, leaving about 1/2 inch (1.25 cm) of empty headspace at the top of each jar.
   
   • Place the fruit inside the jars cut-side-down. Doing so makes it easier to fit more fruit into each jar.
   • Make sure the jars are clean and sanitized before use. The lids should also be clean and sterilized.
4. Ladle the syrup into the jars. Pour the warm syrup over the apricot slices in the jars. Gently shake the jar from side to side to ensure that syrup makes it all the way down to the bottom, and maintain the 1/2 inch (1.25 cm) of headspace at the top of the jar while filling them with syrup.
   
   • As the apricots undergo the canning process, the contents of the jar will expand. If you do not leave enough headspace at the top of the jar, the lid may not seal properly or the glass may even break.
   • Screw on the lids once the syrup is in place. Make sure they are on as tight as possible so the cans seal correctly during the canning process.
5. Process the cans. Use canning tongs to carefully lower each jar into your canner. Make sure the jars do not clink together as you arrange them, since doing so can cause the glass to break. You can use a boiling-water canner, dial-gauge pressure canner, or weighted-gauge pressure canner, but the amount of processing time will vary depending on which method you use.
   
   • Note the processing times for raw-packed canned apricots will vary from those for hot-packed apricots when using boiling-water canners, but they will not vary if using pressure canners.
   • For boiling-water canners:
     • Pints should be processed for 25 minutes at altitudes between 0 and 1000 feet (0 to 305 m), 30 minutes between 1001 and 3000 feet (305 to 915 m), 35 minutes at altitudes between 3001 and 6000 feet (915 to 1830 m), and 40 minutes above 6000 feet (1830 m).
     • Quarts should be processed for 30 minutes at altitudes between 0 and 1000 feet (0 to 305 m), 35 minutes between 1001 and 3000 feet (305 to 915 m), 40 minutes at altitudes between 3001 and 6000 feet (915 to 1830 m), and 45 minutes above 6000 feet (1830 m).
   • When using a dial-gauged pressure canner, process both pints and quarts for 10 minutes. Use a pressure of 6 PSI for altitudes between 0 and 2000 feet (0 and 610 m), 7 PSI between 2001 and 4000 feet (610 and 1220 m), 8 PSI between 4001 and 6000 feet (1220 and 1830 m), and 9 PSI between 6001 and 8000 feet (1830 and 2440 m).
   • When using a weighted-gauge pressure canner, process both pints and quarts for 10 minutes. Use a pressure of 5 PSI between 0 and 1000 feet (0 and 305 m) and 10 PSI for anything above 1001 feet (305 m).

EditTips

• Firm, bright fruit that is fully mature is ideal for canning.
• Hot packs are recommended over raw packs since they result in higher-quality fruit after you open the can.
• Store canned apricots below 80 degrees Fahrenheit (27 degrees Celsius) and limit exposure to sunlight.

EditWarning

• If your canned apricots smell odd or have any mold growth once you open them, discard the food immediately. Thoroughly clean and sanitize the jar it was in before using that jar again.

EditThings You'll Need

• Saucepan
• Knife
• Glass canning jars with metal lids, pint or quart size
• Canning tongs
• Canner
• Timer

EditRelated wikiHows

• Select and Store Apricots
• Make Dried Apricot Jam
• Sun Dry Fruit
• Preserve Fruit Without Sugar

EditSources and Citations

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How to Recover from Zika

Expert Reviewed

Two Methods:Using Home MeasuresUsing Medical TreatmentsCommunity Q&A

Zika outbreaks are common in many countries around the world. According to the CDC, the latest list of countries with outbreaks includes: Bolivia, Ecuador, Guyana, Brazil, Colombia, El Salvador, French Guiana, Guatemala, Honduras, Mexico, Panama, Paraguay, Suriname, Venezuela, Barbados, Saint Martin, Haiti, Martinique, Puerto Rico, Guadeloupe, Samoa, and Cape Verde.^[1] There is no cure for Zika, but you can use a combination of home measures and medical treatments to help you recover as fast as possible.

Steps

Method 1

Using Home Measures

1. 1

   Stay hydrated.^[2]

   As you recover from Zika, make sure that you drink plenty of fluids. You can become dehydrated when you have Zika, and having a fever can make dehydration even worse. Drink at least the minimum amount of water each day (8 cups of water per day is recommended as the minimum), if not more.

   • Drinking non-caffeinated tea and/or electrolyte sports beverages is also a good way to stay hydrated.
   • Stay away from coffee and alcohol as you recover because they will dehydrate you even more.

2. 2

   Rest often.^[3]

   One of the best and easiest ways to boost the strength of your immune system is to get plenty of rest. Try to get at least eight hours of sleep every night until you have recovered from Zika.

   • You may also want to take a few days off work and avoid any stressful or physically demanding activities as you recover.
   • Try some relaxing activities as well such as reading a good book, watching a program on TV, or listening to some soothing music.

3. 3

   Boost your immune system.

   Since you will be relying on the natural strength of your immune system to fight off Zika, using strategies to boost your immune system may help. Be aware that there are no peer-reviewed studies supporting the use of supplements or vitamins to bolster your immune system. All evidence is anecdotal, so the following may or may not have an effect (but may be worth a try anyway).

   • Vitamin C. Take around 500 to 1000 milligrams of vitamin C daily to help boost your immune system.^[4]
   • Zinc. The recommended daily intake of zinc for adult men is 11 milligrams and the recommended daily intake for women is eight milligrams.^[5]
   • Garlic. Try drinking a tea made from a few cloves of crushed garlic or add a few cloves of minced garlic to your food each day.^[6]
   • Echinacea. Drinking a few cups of Echinacea tea daily may help as well. You can also take 300 milligram capsules of Echinacea capsules three times daily.^[7][8]

Method 2

Using Medical Treatments

1. 1

   See a doctor if your symptoms progress.

   In most cases, medical treatment for Zika is not necessary. You can just stay home and rest until you recover from Zika. However, if you experience any symptoms or pain that you cannot manage on your own, then you should see a doctor right away.

   • Since Zika can resemble dengue fever and chikungunya, it is a good idea to see your doctor to confirm your diagnosis as well. Your doctor can perform a simple blood test to confirm whether you have Zika or something else.^[9]

2. 2

   Take acetaminophen for pain. ^[10]

   If you are struggling with symptoms of fever and/or pain (the Zika virus can cause muscle aches and pains), then you can try taking acetaminophen (Tylenol). Acetaminophen is available over-the-counter at your local pharmacy or drugstore.

   • The usual dose is 500 to 1000mg every four to six hours. Do not exceed the recommended dosage.

3. 3

   Stay away from ibuprofen and aspirin.

   Note that, until your diagnosis of Zika is confirmed, it is wise to stay away from ibuprofen (Advil) and aspirin. If you have dengue fever instead of Zika (both are transmitted via the same type of mosquito), both ibuprofen and aspirin increase your risk of bleeding.

   ^[11]

4. 4

   Look out for complications.

   As you recover, one thing to be aware of is the potential complications of the Zika virus. In many cases, you will recover within a week or so. However, there can be complications of Zika that you should watch for as you recover. Complications may include:

   ^[12]

   • Guillain-Barre Syndrome.^[13] As you recover, look for any unusual signs of numbness or tingling in your feet or lower extremities. Guillain-Barre Syndrome (GBS) is an autoimmune disorder that sometimes follows a virus. It damages the outer coverings of your nerves, leading to numbness or even paralysis. GBS begins in the feet and lower legs, and moves up the body towards the head. This complication is rare, but you should see your doctor as soon as you can if you notice any of these symptoms.
   • Microcephaly.^[14] If you are recovering from Zika and happen to be pregnant, there is a possibility that your baby could be born with microcephaly. This is an abnormally small head circumference that is connected with developmental delays, mental retardation and, in the most severe cases, death. If you are pregnant while recovering from Zika, or trying to become pregnant and have visited the above countries and develop symptoms, talk to your doctor to prepare for the possibility of this birth defect.

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How to Buy Bitcoins

Bitcoin is an online alternative currency system, which acts as a form of digital money. Bitcoin is used both as an investment, and as a method of payment for goods and services, and is touted as a means to do so without needing to involve any third parties. Despite their growing popularity, most businesses still do not accept Bitcoin, and their usefulness as an investment is both highly questionable and potentially risky. Before proceeding to buy Bitcoin, it is important to understand what it is, and it's advantages and disadvantages.^[1]

EditSteps

EditUnderstanding Bitcoins

1. Understand Bitcoin basics. Bitcoin is a completely virtual currency, that allows consumers a way to exchange money for free, without the use of a third party (like a bank, credit card company, or other financial institution). Bitcoin are not regulated or controlled by a central authority like the Federal Reserve and all Bitcoin transactions take place in an online marketplace, where users are anonymous and untraceable for the most part.^[2]
   
   • Bitcoin allows you to exchange money instantly with anybody in the world, without needing to create a merchant account, or use a bank or financial institution
   • Transferring money does not require names meaning there is little risk of identity theft.
2. Learn about Bitcoin mining. To understand Bitcoin, it is important to understand Bitcoin mining, which is the process by which Bitcoin are created. While mining is complex, the basic idea is that each time a Bitcoin transaction is made between two people, the transaction is logged digitally by computers in a transaction log that describes all the details of the transaction (like the time, and who owns how many Bitcoins).^[3]
   
   • These transactions are then shared publicly into something known as a "block chain", which states every transaction, and who owns every bitcoin.
   • Bitcoin miners are individuals who own computers that constantly verify the block chain to ensure it is correct and up to date. They are the individuals that confirm transactions, and in exchange for doing so, they are paid in bitcoin, which increases the supply.
   • Since Bitcoin is not overseen by a central authority, mining ensures that the individual transferring the bitcoin has enough, that the agreed upon amount is transferred, and that the balance for each member of the transaction is correct afterwards^[4]
3. Gain familiarity with the legal issues surrounding Bitcoin. Recently, the federal agency responsible for combating money laundering announced new guidelines for virtual currencies. The updated guidelines will regulate Bitcoin exchanges, but will leave the rest of the Bitcoin economy alone, for now.
   
   • The Bitcoin network is resistant to government regulation, and it has gained a loyal following among people who engage in illegal activities like drug dealing and gambling due to the fact money can be exchanged anonymously^[5]
   • Federal law enforcement may eventually conclude that Bitcoin is a money-laundering tool and may look for ways to shut it down. Shutting down Bitcoin completely would be a challenge, but intense federal regulation could push the system underground. This would then diminish the value of Bitcoins as legitimate currency.

EditLearning The Advantages and Disadvantages of Using Bitcoins

1. Become aware of Bitcoin's advantages. Bitcoins major advantages include low fees, protection from identity theft, protection from payment fraud, and immediate settlement.^[6]
   
   • Low fees:Unlike using traditional finance systems, whereby the system itself (like Paypal or a bank) is compensated with a fee, Bitcoin bypasses this entire system. The Bitcoin network is maintained by the miners, who are compensated with new Bitcoin.
   • Protection from identity theft:Bitcoin usage does not require a name, or any other personal information, simply an ID for your digital wallet (the means used to send and receive Bitcoin). Unlike a credit card, where the merchant has full access to your ID and credit line, Bitcoin users operate totally anonymously.
   • Protection against payment fraud:Because Bitcoin are digital, they cannot be counterfeited, which protects against payment fraud. In addition, transactions cannot be reversed, like what occurs with a credit card charge back.
   • Immediate transfer and settlement. Traditionally when money is transferred, it involves significant delays, holds, or other hassles. The lack of a third party means that money can be transferred directly between people with ease, and it without complexities, delays , and fees associated with making purchases between parties that are using different currencies and providers.
2. Become aware of the downsides of using Bitcoin. With traditional banking, if someone makes a fraudulent transaction on your credit card or your bank goes belly-up, there are laws in place to limit consumer losses. Unlike traditional banks, Bitcoin does not have a safety net in place if your Bitcoins are lost or stolen. There is no intermediary power to reimburse you for any lost or stolen Bitcoins.^[7]
   
   • Keep in mind the Bitcoin network is not immune to hackers, and the average Bitcoin account is not completely secured against hacking or security breaches.^[8]
   • One study found 18 of 40 businesses offering to exchange bitcoins into other currencies have gone out of business, with only six exchanges reimbursing their customers.
   • Price volatility is also a major downside. This means that the price of Bitcoin in dollars fluctuates wildly. For example, in 2013, 1 Bitcoin was worth about US$13. It then quickly moved to over US$1200, and is now approximately US$280. This means if you are converting to Bitcoin, it is important to stay in it, as moving back to USD could result in a significant loss of funds. ^[9]
3. Understand the risks of Bitcoin as an investment. One of Bitcoins popular uses is as an investment, and this deserves a special word of caution before proceeding. The main risk of investing in Bitcoin is it's extreme volatility. With prices moving rapidly up and down, the risk of loss is substantial.
   
   • In addition, because Bitcoin's value is determined by supply and demand, should Bitcoin end up being subject to government regulation in any form, it could reduce the amount of people who want to use Bitcoin, which could theoretically make the currency worthless.^[10]

EditSetting Up Bitcoin Storage

1. Store your Bitcoins online. In order to buy Bitcoins, you first need to create a storage site for your Bitcoins, and this is the first step to purchasing Bitcoin. Currently, there are two ways you can store Bitcoins online:^[11]
   
   • Store the keys to your Bitcoins in an online wallet. The wallet is a computer file that will store your money, similar to a real wallet. You can create a wallet by installing the Bitcoin client^[12], which is software which powers the currency. However, if your computer is hacked by a virus or hackers or if you misplace the files, you may lose your Bitcoins. Always back up your wallet to an external hard drive to avoid losing your Bitcoins.
   • Store your Bitcoins via a third party. You can also create a wallet by using an online wallet via a third party site like Coinbase or blockchain.info^[13], which will store your Bitcoins in the cloud. This is easier to set up, but you will be trusting a third party with your Bitcoins. These sites are two of the larger and more reliable third party sites, but there are no guarantees about the security of these sites.
2. Create a paper wallet for your Bitcoins. One of the most popular and cheapest options for keeping your Bitcoins safe is a paper wallet. The wallet is small, compact, and made of paper that has a code. One of the benefits of a paper wallet is the private keys to the wallet are not stored digitally. So it cannot be subject to cyber attacks or hardware failures.^[14]
   
   • Several online sites offer paper Bitcoin wallet services. They can generate a Bitcoin address for you and create an image containing two QR codes. One is the public address you can use to receive Bitcoins and the other is a private key, which you can use to spend Bitcoins stored at that address.
   • The image is printed on a long piece of paper that you can then fold in half and carry with you.
3. Use a hard-wire wallet to store your Bitcoins. Hard-wire wallets are very limited in number and can be difficult to acquire. They are dedicated devices that can hold private keys electronically and facility payments. Hard-wire wallets are usually small and compact and some are shaped like USB sticks.^[15]
   
   • The Trezor hard-wire wallet is ideal for Bitcoin miners who want to acquire large numbers of Bitcoins, but do not want to rely on third party sites.
   • The compact Ledger Bitcoin wallet acts as USB storage for your Bitcoins and uses smartcard security. It is one of the more affordable hardwire wallets on the market.

EditExchanging Bitcoins

1. Choose an exchange service. Obtaining Bitcoin through an exchange is the easiest way to obtain Bitcoin. An exchange works like any other currency exchange: You simply register and convert whatever your currency is into Bitcoin. There are hundreds of available exchanges, and the best exchange option depends on where you are located, but the more well known exchange services include:
   
   • CoinBase: This popular wallet and exchange service will also trade US dollars and euros for Bitcoins. The company has web and mobile apps for more convenient Bitcoin buying and trading.
   • Circle: This exchange service offers users the ability to store, send, receive, and exchange Bitcoins. Currently, only US citizens are able to link their bank accounts to deposit funds.
   • Xapo: This wallet and Bitcoin debit card provider offers deposits in fiat currency that are then converted to Bitcoin in your account.
   • Some exchange services allow you to also trade Bitcoins. Other exchange services act as wallet services with limited buying and selling capabilities. Most exchanges and wallets will store amounts of digital or fiat currency for you, much like a regular bank account. Exchanges and wallets are a good option if you want to engage in regular trading and don’t need total anonymity. ^[16]
2. Provide proof of your identity and contact information to the service. When signing up for an exchange service, you will need to provide personal information to the service to create an account. Most countries legally require any individual or financial system using a Bitcoin exchange service to meet anti-money laundering requirements.^[17]
   
   • Though you are required to provide proof of your identity, exchanges and wallets do not provide the same protection that banks do. You are not protected against hackers, or given reimbursement if the exchange goes out of business.
3. Buy Bitcoins with your exchange account. Once you set up your account via an exchange service, you will need to link it to an existing bank account and arrange to move funds between it and your new Bitcoin account. This will usually be done via a wire transfer and entails a fee.^[18]
   
   • Some exchanges allow you to make a deposit in person to their bank account. This will be done face to face, rather than through an ATM.
   • If you are required to link to a bank account to use the exchange service, it will likely only admit banks from the country where the exchange service is based. Some exchanges allow you to transfer money to overseas accounts, but the fees will be much higher and there may be a delay changing the Bitcoins back into local currency.

EditUsing a Seller

1. Search for sellers on LocalBitcoins.^[19] This is the primary site used to make face-to-face trades with a local seller. You can arrange a meet up and negotiate prices for the Bitcoins. The site also has an added layer of protection for both parties.^[20]
   
2. Use Meetup.com to find sellers. If you are not comfortable with one on one trades, use Meetup.com to look for a Bitcoin meetup group. You can all then decide to buy bitcoins as a group and learn from other members who have used sellers to buy Bitcoins before.^[21]
   
3. Negotiate the price before the meet up. Depending on the seller, you may pay a premium of around 5-10% over the exchange price for a face-to-face trade. You can check the current Bitcoin exchange rates online via http://ift.tt/YYWc50 before agreeing to the seller’s rate.^[22]
   
   • You should also ask the seller if they prefer to be paid in cash or via an online payment service. Some seller may allow you to use a PayPal account to pay, though most seller prefer non-reversible cash as payment.
   • A reputable trader will always negotiate the price with you before you meet up. Many will not wait too long to meet up once the price is finalized, in case Bitcoin’s value takes a dramatic shift.
4. Meet the seller in a busy public place. Avoid meeting in private homes. You should take all the precautions, especially if you are carrying cash on you to pay the seller for the coins.^[23]
   
5. Have access to your Bitcoin wallet. When you meet the seller face-to-face, you will need to access your Bitcoin wallet via your smartphone, tablet, or laptop. You will also need Internet access to confirm the transaction has gone through. Always check that the Bitcoin has been transferred into your account before you pay the seller.^[24]
   

EditUsing Bitcoin ATMs

1. Locate a Bitcoin ATM near you. Bitcoin ATMs are a relatively new concept, but they are growing in number. You can use an online Bitcoin ATM map to find an ATM near you.^[25]
   
   • Many institutions around the world now offer Bitcoin ATMs, from universities to local banks.
2. Take out cash from your bank account. Most Bitcoin ATMs only accept cash, as they are not set up to process debit or credit card transactions.^[26]
   
3. Insert your cash into the ATM. Then, scan your mobile wallet QR code or access the codes needed from your account via your smartphone to load bitcoins onto your wallet.^[27]
   
   • Exchange rates at Bitcoin ATMS can vary from 3% to 8% on top of the standard exchange price.

EditTips

• Be wary of mining Bitcoins. “Mining” is when you create your own Bitcoins by forming blocks of Bitcoin transactions.^[28] While mining is technically a way to "buy" Bitcoin, the popularity of Bitcoin has made it more difficult to mine Bitcoins and most mining is now done by large mining groups called “pools” and companies set up to mine Bitcoins. You can buy shares in a pool or a mining company, but mining is no longer something an individual can do on their own and reap a profit.^[29]
• Beware of anyone who tries to sell you software that allows you to mine Bitcoins on an ordinary computer, or equipment that helps you mine. These products are likely scams and will not help you mine Bitcoins.^[30]

EditRelated wikiHows

• Use-Bitcoin
• Create-an-Online-Bitcoin-Wallet
• Buy-Bitcoin-in-the-UK
• Know the Value of Bitcoin with Coins App on iOS

EditSources and Citations

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