How to Grow Spinach

A cool-weather loving green, spinach is a fast-growing relative of beets and Swiss chard. You can plant spinach in either spring or fall, or both if you want to produce a biannual harvest! Spinach tastes delicious raw or cooked and is absolutely packed with iron, calcium, antioxidants, and essential vitamins like A, B, and C. Follow the steps below to learn how to plant your very own spinach crop.

EditSteps

EditChoosing a Variety

1. Grow spinach in USDA Hardiness Zones three through nine. Spinach is extremely cold-hardy and fares well in these mild to cold climate zones. This cold-weather crop prefers temperatures between 35 and 75 degrees Fahrenheit if possible.^[1]
   
2. Choose savoyed and semi-savoyed varieties to plant in the fall. Savoyed varieties are characterized by their dark green crinkly leaves. They are best for planting in the fall because they become especially crisp in cold weather.
   
3. Choose smooth-leafed spinach for a fast growing time. Smooth-leafed spinach grows upright and produces leaves lighter in color than those produced by savoy spinach. It grows quickly and easily and is the perfect addition to any summer salad.^[2]
   

EditPrepping Your Planting Area

1. Choose an area with full sun. Though spinach prefers a mild climate and will not do well in extremely hot temperatures, it does like full sun. Spinach will produce in partial shade, though the yield may not be as impressive and the plants not as productive.
   
2. Make sure that your soil drains well. Spinach likes a mild, moist climate, but it will not do well in soil that floods regularly or does not drain well. If you cannot find an adequate plot in your garden you can opt to make a raised vegetable garden bed or plant your spinach in a pot.
   
   • If building a raised vegetable garden bed, opt to use cedar wood planks if possible. Cedar wood does not rot when exposed to water.
   • Because spinach is a small plant that does not grow extremely deep roots, you will not need a large growing space if you are only growing spinach.
3. Test the pH of the soil. Spinach prefers a slightly acidic soil with a pH between 6.5 and 7.0. You can add limestone to the soil to regulate the pH level manually.
   
   • Evaluate the soil's calcium and magnesium levels in order to determine what type of limestone to add to your soil. If the soil is low in magnesium, add dolomitic limestone. If it is high in magnesium, add calcitic limestone.
   • Add the limestone two to three months before planting if possible to allow the soil to absorb it. After adding, check the pH again.^[3]
4. Fertilize the soil thoroughly. Spinach likes soil rich in organic matter such as manure, alfalfa meal, soybean meal, cottonseed meal, blood meal, or any other high-nitrogen fertilizer. Be sure to mix a few feet of fertilizer into the soil to ensure adequate richness.
   
   • Make sure to remove any rocks or hard clumps of soil before adding the fertilizer. You can use a rake to check for and remove any unwanted objects.
   • Pull any weeds or voluntary plants that are growing in the planting area. These may compete with your spinach plants and crowd them and/or transfer disease to them.

EditPlanting Your Spinach

1. Decide whether you want a spring or fall harvest, or both. Plant your spinach four to six weeks before the last spring frost for a spring harvest or six to eight weeks before the first fall frost for a fall harvest.
   
   • During a spring harvest, plants will grow tall and small flowers will bloom as soon as the temperature increases and the sun is out for longer than 14 hours per day. This process is called bolting and it disrupts the production of spinach leaves. Be sure to harvest your plants before bolting occurs.
   • As a result of the bolting process, it is generally advised that planting a fall harvest crop is more reliable than a spring harvest crop.
   • If you live in a particularly hot climate, consider using cold frames or heavyweight row covers to keep the soil cool when the temperatures begin to heat up. Also be sure to sow extra seeds and water twice daily if growing in hot weather.^[4]
2. Sow seeds 1/2-inch deep and two inches apart. Make sure the rows are spaced at least eight inches apart if planting in rows. Doing so allows the seeds to germinate without having to compete for space. Make sure to buy fresh seeds for planting each year, as they do not stay fresh for long.^[5]
   
   
   • If you are transplanting seedlings, space spinach plants about apart. This allows the seedlings to grow and expand their roots without competing with each other for space.
   • You can either purchase seedlings at your local nursery or garden supply store or start them indoors in peat pots. However, it is recommended that you grow spinach from seed if possible as seedlings are difficult to transplant and the roots can be damaged in the process.^[6]
3. Cover the seeds with soil and pat lightly. The soil does not need to be firm over the seeds, in fact it should be rather light and fluffy. Just be sure that the seeds are not exposed to the air and are entirely covered by soil.
   
   
4. Spread mulch over the planting area. Cover the soil of the planting area with a few inches of hay, straw, leaf, or grass mulch to prevent weeds from sprouting up. Pulling unwanted weeds may harm the fragile spinach roots, so mulch is a good alternative for preventing weeds from growing in the first place.
   
5. Water the planting area thoroughly. Make sure to use a watering can or a light shower setting on your hose. A strong setting can disrupt the newly planted seeds and even wash them away.
   
   

EditCaring for Your Spinach Plants

1. Thin your plants. As your spinach plants grow into seedlings, thin them lightly to prevent the plants from competing for space. You want the plants to be spaced far enough apart that the leaves of neighboring plants barely touch, if at all. Remove entire plants if necessary to achieve this spatial balance.
   
   
2. Keep your planting area moist. You want the spinach to grow in soil that is continually moist but not overly drenched. Depending on the climate, you should water your spinach crop on average once to twice per week.
   
3. Cover the soil with a shade cloth if temperatures climb above 80-degrees Fahrenheit. Again, spinach does not do well in hot weather. If temperatures begin to climb, you can cover the soil with a shade cloth to lower the temperature of the soil and keep the plants cool.
   
4. Fertilize your plants only when necessary. If your spinach plants are growing slowly, you may want to add more nitrogen-based fertilizer. As mentioned above, spinach likes soil rich in organic matter such as manure, alfalfa meal, soybean meal, cottonseed meal, and blood meal. Add in a few inches and water thoroughly.
   
5. Harvest your spinach. As soon as the leaves grow big enough to eat, (usually about three or four inches in length and two or three inches wide) you can harvest your spinach leaves. It generally takes about six to eight weeks from planting to harvest.
   
   
   • In the springtime, make sure to harvest spinach leaves before they begin to bolt. Once the plants bolt, the leaves become bitter.
   • Harvest the spinach by carefully removing the outer leaves. Either pinch at the base of the stem with your fingers or use gardening shears to snip the base of the stem.
   • Alternately, you can harvest the spinach by pulling the entire plant out of the ground. Because spinach does not have very firm roots, it is easy to pull a plant out of the ground entirely.
   • Removing the outer leaves is preferred to uprooting the entire plant as doing so allows the inner leaves to grow larger, ultimately producing more mature spinach than if the plant is entirely uprooted.

EditVideo

EditTips

• Always wash spinach before eating.
• Be aware that spinach shrinks when cooked.

EditWarnings

• Be wary of flea beetles, spider mites, and aphids, which feed on spinach leaves.
• Heat and long days will kill your crop. Do not try to grow spinach in the hot summer months.
• Downy mildew and white rust are two diseases that may plague your spinach plants.^[7]

EditRelated wikiHows

• Grow Healthy Plants
• Keep Fresh Vegetables Fresher Longer
• Grow a Tomato Plant
• Grow a Pumpkin
• Make a Spinach and Strawberry Salad
• Plant Parsnips

EditSources and Citations

• Videos provided by Rainbow Gardens

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How to Recover From Typhoid Fever

Typhoid fever is a bacterial disease common in non-industrialized countries such as South America, Latin America, Africa, Eastern Europe, and areas of Asia outside of Japan. The disease is transmitted through poor cleaning habits and bad hygiene dealing with food and water. The disease is most often caught when a person ingests food or water contaminated with infected feces.^[1] If you have been diagnosed with typhoid fever, you can follow a few steps to learn how to best combat this disease.

EditSteps

EditUsing Medication for Recovery

1. Take antibiotics. When you are first diagnosed with typhoid fever, your doctor will figure out how far along the disease has progressed. If the disease is diagnosed in its early stages, the common treatment is with antibiotics. He will prescribe your antibiotics, which you will take for one to two weeks. Some strains of the bacteria that cause typhoid fever have become very resistant to some antibiotics. This means that your doctor will do thorough laboratory tests to come up with the best treatment plan for the particular strain you have.^[2]
   
   • The type of antibiotic you are prescribed will vary depending on where you contracted the strain and if you have had it before. The most common antibiotics prescribed include Ciprofloxacin, Ampicillin, Amoxicillin or azithromycin.
   • You may also be prescribed Cefotaxime or Ceftriaxone. These medications are typically prescribes for 10 to 14 days.^[3][4]
2. Take your medications for the prescribed length of time. While symptoms may clear up within a matter of days, it is of the utmost importance that you finish your antibiotic treatment. If you do not take your antibiotics for the prescribed amount of time, you run a serious risk of having the disease return or passing it to others.
   
   • Once you have finished your antibiotics, see your doctor again for a follow up test to make sure that you have gotten rid of the infection.^[5]
3. Get treated in the hospital. In severe cases, you will need immediate hospital admission. The aggressive symptoms you should look for that point to a severe cases of typhoid fever are swollen stomach, severe diarrhea, a fever of 104 degrees or higher, or persistent vomiting. When in the hospital, you will likely be given the same or similar antibiotic treatment, but it will be administered in injectable form while you are in the hospital.
   
   • You should see a doctor immediately if you experience any of these intense symptoms.
   • Fluids and nutrients will also be administered to you through an intravenous drip.
   • Most people greatly improve 3-5 days after being admitted to the hospital. However, you may have to stay in the hospital for a few weeks to recover if your case of severe enough or if there were other complications to your health.^[6][7]
4. Have surgery if necessary. If complications arise while you are in the hospital, you may be diagnosed with a severe case of typhoid fever. This means that you have severe complications like internal bleeding or the splitting of your digestive track. If this happens, your doctor will likely recommend that you have surgery.
   
   • This is very rare unless you are not being treated with antibiotics.^[8]

EditUsing Natural Supportive Therapy to Enhance Recovery

1. Always take your medication. Natural treatments should always be used in conjunction with medicine prescribed by a doctor. While natural remedies will not cure typhoid fever, they can relieve symptoms, like fever or nausea, caused by the disease. Natural remedies are meant to help you feel better while the antibiotics are fighting the disease, not to take place of the antibiotics.
   
   • Ask you doctor about any natural treatments that you start. You want to make sure they don't interact with the particular antibiotic you are taking.^[9] Always check with your doctor before using these treatments for children or pregnant women.
2. Stay hydrated. It’s important to drink a lot of fluids when suffering from typhoid fever. Drink at least 64 ounces of water each day and supplement it with juice, coconut water, and other hydrating drinks. Dehydration generally gets brought on by diarrhea and high fever, which are two of the most common symptoms of typhoid fever.
   
   • In severe cases, intravenous administration of fluids is recommended.^[10]
3. Follow a healthy diet. Typhoid fever may cause you to experience nutritional deficiencies. Pay attention to what you eat and be sure you provide nutritious, high calorie meals for your body. Having a higher intake of carbohydrates will help you replenish your energy, especially if you have smaller meals multiple times a day. If you are having gastrointestinal problems, it is important to eat only soft foods that are easy to consume, such as soup, crackers, toast, puddings, and jello.^[11]
   
   • Eat foods like bananas, rice, applesauce, and toast. The main point of this diet is that the four different types of foods are bland and easy on the stomach which help with nausea and diarrhea.^[12]
   • Drink a lot of 100% fruit juice (many fruit juices have a lot of sugar and can make diarrhea worse) with barley water, coconut water, or rice congee.
   • Fish, custards, or eggs will be effective if you do not suffer from gastrointestinal complications because they provide a good amount of proteins.
   • Eat plenty of fruits and vegetables to keep your vitamins levels up.^[13]
4. Drink honey and water. A tea made out of water and honey is a great way to help with the symptoms of typhoid fever. Add 1-2 tablespoons of honey to a cup of warm water. Stir well. This drink helps with any digestive troubles that you may have. The honey soothes the irritation of the intestines and helps protect the tissues in your digestive tract.
   
   • Honey and water is also a natural energy drink.^[14][15]
   • Never give honey to children under the age of 1.
5. Drink clove tea. This is a really beneficial cure for symptoms caused by typhoid fever. Add 5 cloves to 2 liters of boiling water. Continue to boil the mix until half of the original liquid has boiled off. Sit the pot aside and let the cloves steep in the water for a little while.
   
   • Once it cools, filter the cloves out. You can drink the liquid daily for several days to help ease your nausea symptoms.
   • You can also add a tablespoon or two of honey to this mixture as well to add flavor and more beneficial qualities.^[16]
6. Use a combination of crushed spices. You can combine a variety of spices into a tablet to help with your symptoms as well. Mix 7 strands of saffron, 4 basil leaves, and 7 black pepper corns together in a small bowl. Grind them into a fine mixture and add a small amount of water. Stir it and keep adding water until you have a paste. Divide the paste into tablet like portions.
   
   • Take one tablet twice a day with a glass of water.
   • This remedy is a great antioxidant and anti-microbial, which helps you to deal with digestive issues caused by typhoid fever.^[17]
7. Use Echinacea. Echinacea, which comes in the form of a purple flower, roots, or a powder, is great for enhancing your immune system and fighting bacterial infections. It is also great for strengthening body tissues. Purchase some dried flower powder or a couple of Echinacea roots. Boil a teaspoon of the Echinacea ingredients in 8 ounces of water for 8-10 minutes.
   
   • Drink this tea two or three times per day, but only for up to 2 weeks.^[18]
8. Make carrot soup with black pepper. One of the main symptoms of typhoid fever is diarrhea. To help fight this symptom, boil 6-8 pieces of carrots in 8 ounces of water for 8-10 minutes. Filter the liquid of the bits of carrots. Add 2-3 pinches of ground black pepper to the water. Drink the soup mixture whenever your diarrhea gets to be too much.
   
   • You can add more or less pepper, depending on taste.^[19]
9. Drink ginger and apple juice. Dehydration is a major side effect of the symptoms of typhoid fever. To help combat this, you can make a juice mixture that will hydrate you quickly and provide natural electrolytes and minerals. Mix 1 tablespoon of ginger juice into 8 ounces of apple juice. Drink it a few times a day to stay hydrated.
   
   • This juice also helps treat liver related problems that may occur by helping to eliminate all the toxins and waste products from your body.^[20]
10. Mix 1/2 teaspoon of apple cider vinegar in a shot of water on the first day of your symptoms. Drink this mixture every 15 minute for 1 to 2 hours if your symptoms are severe. Continue to drink this mixture before all meals for 5 days.^[21]
    
    • You can add a dash of honey to help sweeten the strong taste.

EditPreventing Typhoid Fever in the Future

1. Get vaccinated. There are two types of typhoid vaccines that are used. You can use the injectible Vi polysaccharide typhoid vaccine and the oral Ty21a typhoid vaccine. The injected vaccine is given as a single dose at 0.5 milliliters injected into the muscle of the upper arm and on the upper surface of the thigh. The oral vaccine is given through 4 doses spaced 2 days apart, so it would be given on Days 0, 2, 4, and 6.
   
   • The injected vaccine is given to children above two years old and adults. Re-vaccination is done every five years.^[22]
   • The oral vaccine is given 24 to 72 hours after intake of any antibiotics by mouth on an empty stomach so that the vaccine will not be destroyed by the antibiotics. It is given to children above six years old and adults.^[23]
   • You should get get your vaccines completed at least one to two weeks before you travel, depending on which vaccine you get. The vaccine works on individuals that have had typhoid fever as well as those that have not. However, you should get re-vaccinated every 2-5 years. Ask your doctor about how long the particular vaccine you are given will work.^[24]
2. Consume only safe water. Unsafe water is a main conduit for typhoid fever. There are only certain kinds of water you should drink when you visit or live in non-industrialized countries. You should only drink bottled water that is from a reputable source. You should also never ask for ice unless you are sure that it has been made from bottled or safe water.
   
   • You should also avoid popsicles or iced desserts unless you know they are made from safe water.
   • Bottled carbonated water is safer than regular bottled water.^[25]
3. Treat water from questionable sources. If you cannot get bottled water, you can still drink the water you have. You just have to treat it first. Boil the water for at least one minute, especially if you are not sure if the water source, such as a water tap or water pump, is safe. Avoid drinking water from springs, rivers, and other water bodies.
   
   • If you cannot boil it, put chlorine tablets in water obtained from doubtful sources.^[26]
   • If you live in an area with unsafe water, have a piped water system built in your home and community. Have separate, clean, and covered containers to store water.
4. Practice food safety. You can also get typhoid fever from food sources. When visiting certain countries, always cook vegetables, fish, or meat well. Wash these items well in clean water before cooking. If you eat raw food, wash them well in clean water or dip them in hot water. Peel all raw vegetables after you wash them with soap and hot water. Never eat the peelings because contaminants can live on them. If possible, avoid eating raw fruits and vegetables that can't be peeled.
   
   • Have separate clean containers to store food and keep food containers away from areas of contamination, such as the toilet, garbage, or sewage pipes. Do not store cooked food for prolonged periods in the refrigerator. Eat them as soon as possible. Otherwise, dispose of them after 2 or more days of cold storage.
   • Avoid eating food sold by street vendors when you travel to countries where typhoid fever is common.^[27][28]
5. Practice good environmental sanitation. If you are in a location that has typhoid fever, clean your surroundings well. Remove spoiling edible items and place them in properly kept garbage containers. Repair damaged water pipes and sewage canals or pipes in order to avoid spillage of contaminated water in the environment.
   
   • Separate areas of food and water storage from areas where sewage pipes, toilets, or septic tanks are in order to avoid food and water contamination by contaminated water from these facilities.^[29][30]
6. Keep proper personal hygiene. You can pass typhoid fever through touch, so you should practice safe personal hygiene as well. Wash your hands, preferably with soap or alcohol gel, before and after handling or cooking food, dealing with water, after using the toilet, or handling any dirty object. Be clean and neat in your general appearance and bathing daily is necessary.
   
   • Always wipe your hands on clean towels and not on the clothes you are presently wearing.^[31]

EditSources and Citations

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How to Fix Nicotine Stained Teeth

Yellow teeth are a common complaint of many nicotine users. These stains can be embarrassing, and can cause you to suffer from a lack of confidence. There are other side effects, too, such as oral health problems. Don't worry, you are not alone if nicotine yellowed teeth are dimming your grin. There are several steps you can take to reduce the yellow discoloration of your teeth.

EditSteps

EditWhitening Your Teeth at Home

1. Use a whitening toothpaste. Head to the drugstore and look for a toothpaste that specifically advertises whitening properties. These toothpastes can lessen the appearance of surface stains, such as those caused by smoking. Often, they contain chemicals that break down the stains.^[1]
   
   • Ask your dentist for his recommended brand. Be aware that certain toothpastes can heighten the sensitivity of your teeth.
2. Consider using strips and rinses. In addition to toothpastes, there are other over-the-counter products that can help reduce the appearance of nicotine stains on your teeth. Purchase whitestrips, and follow the directions on the package. You can choose from those that dissolve in your mouth or strips that you remove after a specific period of time. Strips are an effective and inexpensive way to brighten your teeth.^[2]
   
3. Use natural ingredients. There are many items in your home — especially your kitchen —which are natural whitening agents. Lemon juice acts as a natural bleaching agent and can make your teeth appear shiny and clean. Mix some lemon juice with water, and rinse your mouth with this solution.
   
   • You can also make a paste using baking powder and strawberries. Just mash two to three berries together with 1/4 teaspoon of baking powder. Use a toothbrush to cover your teeth with the paste. After five minutes, rinse your mouth with water. These ingredients will help to brighten the appearance of your yellow teeth.^[3]
   • There are also certain foods to avoid. Too much coffee, cola, and red wine can increase the discoloration that occurs with nicotine use. Try to avoid them.^[4]
4. Rinse with hydrogen peroxide. Another common household product that can brighten your teeth is hydrogen peroxide. Dilute a small amount (less than an ounce) of hydrogen peroxide with water and rinse your mouth. After several seconds, spit it out, and thoroughly rinse with water. This solution is an easy way to lighten yellow stains.^[5]
   
   • Another way to create a shiny look to your teeth can be achieved by holding mouthwash in your mouth and then start brushing your teeth, pushing the brush in past your closed lips. In short, you brush your teeth with the mouthwash. The final result can be surprising.
5. Be patient. Nicotine stains are often more difficult to treat than discoloration caused by food or other factors like medication or discoloration following a root canal. Because nicotine stains are so stubborn, it can take longer to reduce their appearance. Be aware that it may take two to three months to see results. Don't give up if you can't see an immediate impact.^[6]
   

EditSeeking Professional Help

1. Choose your dentist carefully. For many people, going to the dentist can be an unpleasant experience. But it you do your research and find a dentist who makes you feel comfortable, you'll likely feel much more at ease. Ask your friends and relatives for recommendations. You can also read online reviews from previous patients. Make sure to choose a dentist who listens carefully and thoroughly explains all of your options.^[7]
   
2. Have a laser treatment. Your dentist might recommend laser whitening to help eradicate the nicotine stains on your teeth. This process involves painting your teeth with a peroxide solution and exposing your teeth to very strong light. This is a painless procedure that takes anywhere from 15 minutes to one hour.^[8]
   
3. Try chemical whitening. With this option, your dentist will use a bleaching agent to whiten your teeth. Sometimes, you might be sent home with a mouth tray and a supply of bleaching gel. Your dentist will instruct you to wear the tray for a certain amount of time each day. Other times, she might do the entire bleaching procedure in the office. Either way, it is painless.^[9]
   
   • Be aware of risks. One of the most common side effects is increased sensitivity in your teeth. Ask your dentist about this possibility.^[10] In addition, in some cases, depending on the bite or the concentration of the whitening substance, tooth structure becomes weak and teeth may experience small cracks or even chip.
4. Consider veneers. Porcelain laminate veneers are paper thin "shells" made from porcelain that are used to create the appearance of bright, healthy teeth. The dentist will remove some of your tooth enamel, then apply a layer of adhesive, followed by the veneer. Veneers are considered one of the most effective ways to whiten and brighten your smile. Plus, they are stain-resistant. Ask your dentist if they are an option for you.^[11]
   
   • There is also an option for "no-prep" veneers, which does not require the dentist to remove enamel before applying the veneer. This is not appropriate for everyone, however, so talk to your dentist to see if you are a candidate.
   • There are also composite veneers, which are less expensive than porcelain veneers. They are made of composite resin, which is a tooth-colored filling material.^[12]
5. Prepare a budget. Any trip to the dentist can be pricey. Even if you have dental insurance, many plans to not cover whitening, as it is considered a cosmetic procedure. Contact your insurance company to find out the details of your coverage. Then, contact your dentist to inquire about pricing for the procedure that interests you.^[13]
   
   • Once you know how much money you need to spend to reduce the appearance of nicotine stains, start planning your budget. It is possible that your dentist accepts payment plans. If not, come up with some ways to pinch your pennies.

EditUnderstanding How Nicotine Affects Your Teeth

1. Learn about discoloration. Nicotine can quickly cause yellowing of your teeth. This occurs whether you smoke cigarettes or use chewing tobacco. Nicotine and tar settle into the very small cracks in the enamel of your teeth, and cause discoloration.^[14]
   
   • It has been shown that nicotine helps the process of plaque formation, which leads to a faster deposit of tartar and can cause bad breath.
2. Know the risks of disease. In addition to discoloration, nicotine use can cause other physical problems for your teeth and gums. You may be prone to increased cavities, gum disease, and certain types of oral cancer. All of these ailments can decrease the healthy appearance of your teeth.^[15]
   
3. Practice good oral hygiene. One way to prevent the yellowing of teeth is to make sure that you are taking excellent care of your mouth. Good oral hygiene includes brushing your teeth twice a day. You should use a whitening toothpaste in combination with a soft-bristled tooth brush. Brush firmly but gently at least twice a day.^[16]
   
   • Flossing is also important. You should make sure to use dental floss once a day. This can remove buildup of foreign material between your teeth.
4. Try to quit. The best way to put a stop to the yellowing of your teeth is to quit using nicotine. Quitting is a very difficult process, but there are many methods you can try. Consider using cessation aids, such as chewing gum or nicotine patches. There are also prescription medications to help with your addition. Ask your doctor for help in choosing a safe and effective method.^[17]
   

EditTips

• Try a variety of methods to whiten your teeth. You may have to test more than one to find the right fit for you.

EditWarnings

• Ask your dentist for advice before attempting to whiten your teeth at home.

EditSources and Citations

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How to Swim the Breaststroke

The breaststroke can be a tricky stroke to master, but once the steps are coordinated correctly it can be a very leisurely way to swim.

EditSteps

1. Place yourself laterally in the water with your arms extended straight in front of you and your legs behind you. Then do an underwater pullout and go as far as you can.
   
   
   • Pullout- When your arms are out in front of you pull your arms straight down past your thighs while doing a butterfly kick. Glide until you slow down. Then sneak your hands back up in front of your body while doing a breaststroke kick. Then start your stroke.
   • Don't forget to do a pullout. Pullouts give you a head start and make your stroke faster.
   • Do pullouts off of starts and turns.
2. Push your arms apart so that they create a diagonal with your body. Make sure your palms are facing out and your elbows are straight.
   
   
3. Pull your elbows into the sides of your body, then bring your hands together in front of your chest. Now simply push your hands forward so they return to where they started. Do not make your arms go wide open, but do not make a tiny circle either. Also, when both of your hands get to your chest, breathe, and shoot them out quickly side by side, palms up.
   
   
4. While completing step 3, lift your head, neck, and upper chest out of the water to breathe. Do not remove your hands from the water.
   
   
5. Bending your knees, bring your feet towards your bottom. Make a circular motion with your feet until they meet with your legs fully extended once again. Complete this step as fast as possible.
   
   
   • Start your kick about when you are breathing. You can start a little earlier but no later.
6. Glide! But not for too long. In competitions, DO NOT go over 1 or 2 seconds, as it will slow you down a lot.
   
   
   • Without gliding for too long don't forget to glide and don't a short glide. Give yourself a fair glide time.
7. Do not take 2 strokes with 1 breath. This WILL give you automatic disqualification. If you want to take your breath every other stroke, then you have to lift your head up and put it back down. If you don't and just do 2 strokes without lifting up your head, you will be disqualified, so make sure that you at least lift up your head. Also, when you take a breath, do not look up. Instead, look down at the water. With every stroke of your hands and arms, it will take your head up automatically so don't move your head, as it will waste your energy. When you are almost finished, touch the shore with both hands at the same time, or else you will be disqualified.
   
   

EditVideo

EditTips

• Maintain your head position in such a way that your spine remains straight. In other words, look down towards the bottom of the pool while you are swimming and breathing. Many people tend to look straight ahead. The problem with looking forward and not down is that by looking forward, your neck and head are not in line with your spine. As a result, your head is cocked back, resulting in your hips dropping, causing you to drag your entire body. By looking down, you allow your hips to raise up, your spine to stay straight, and your body to streamline through every stroke you take.
• Remember the mantra "pull, breathe, kick, glide" while you are swimming.
• Make sure your kick is no wider than the width of your shoulders. This is so your legs don't jut out on your sides. The reasoning behind this is to prevent unnecessary drag on your body. By keeping your kick the same width as your shoulders, you are making sure that when you draw back your legs towards your body for the next kick, you are remaining in a hydrodynamic position resulting in a more efficient stroke.
• For more speed, breathe between the pull and the kick as fast as possible. In the stance during the stroke when you breathe, there is resistance that can be removed if the pull, breathe, and kick portion are made in a fluid non-stop movement.
• Do not be tempted to rush through the glide; it is actually the fastest part of the stroke. However, in races, gliding for too long will slow you down.
• Keep your feet flexed while kicking. This provides more power to the stroke.
• Remember that it is better to be able to go really far with each stroke than to be able to do tons of small strokes really fast. Try to go further with each stroke.
• The stroke should end right before the kick ends.
• A good tip would be to keep your head very low and your toes curled. Also cup your hands so water can't get through them.
• Don't bring your elbows to your side. Just in front of you!
• Do not bring your elbows past the end side of the rib cage. It will result in automatic disqualification.

EditWarnings

• Do not over-stretch your legs. You will start to cramp up and the tightness in your legs will cause you to slow down and throw off your rhythm and timing.
• Keep your hips away from the bottom of shallow pools; this could result in serious injury to the feet, legs and hips.
• Before doing Breaststroke, ensure you have warmed up (such as doing front crawl) before attempting the stroke otherwise it could cause damage to the knees.

EditRelated wikiHows

• Perform a Breaststroke Turn
• Do an Open Turn in Swimming
• Do a Flip Turn (Freestyle)
• Swim the Butterfly Stroke
• Swim
• Exercise to Become a Better Swimmer
• Go Innertubing

EditSources and Citations

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How to Say Hello in Italian

The most direct way to say “hello” in Italian is “ciao” but there are actually multiple ways to greet someone in Italian. Depending on the circumstances of your greeting, some of these other ways might actually be more suitable. Here are a few of the most helpful “hello” phrases to know.

EditSteps

EditStandard Hello

1. Say "ciao" in casual situations.^[1] This is one of the two most common ways to say “hello” or “hi” in Italian.
   
   • Note that “ciao” can also be translated as “good-bye” depending on the context it is said in.
   • While it is a common greeting, ciao is considered fairly informal and is usually used in casual situations or among friends and family.
   • Pronounce ciao as chow.
2. Switch to "salve" for neutral situations.^[2] This is the second most common way to say “hello” in Italian, but is still not very common.
   
   • While not quite as common as “ciao,” the term “salve” is more appropriate to use amongst people you are not on familiar terms with. The most formal way to greet someone is with a time-specific greeting, but salve is still appropriate to use with most people.
   • To put it in the perspective of a native English speaker, “ciao” is like “hi” while “salve” is closer to “hello.”
   • Salve is borrowed from Latin and was used frequently by the Romans during Caesar's time.^[3]
   • Like ciao, salve can also be used to say "good-bye" depending on the context.
   • Pronounce salve as sahl-veh.

EditTime-Specific Greetings

1. State "buongiorno" in the morning. This phrase translates into “good morning” or “good day.”
   
   • Buon is derived from the Italian adjective "buono," meaning "good."
   • Giorno is an Italian noun meaning "day."
   • As with many other Italian greetings, buongiorno can also mean "good-bye" depending on the context.
   • Buongiorno and other time-based greetings are considered the most formal way of greeting someone. That said, you can still use these phrases among friends and family.
   • Pronounce buongiorno as bwohn jor-noh.^[4]
2. Greet someone with "buon pomeriggio" in the afternoon.^[5] This phrase can be used to say “good afternoon” as a greeting or farewell after noon.
   
   • Note that you may still hear buongiorno in the afternoon, but buon pomeriggio is slightly more common and more accurate. "Buon pomeriggio" is a lot more formal than "buongiorno".
   • Buon means “good” and pomeriggio is a noun meaning “afternoon.”
   • Pronounce the greeting as bwohn poh-meh-ree-joh.
3. Tell someone "buonasera" in the evening. After roughly 4 PM, the polite way to greet or bid farewell to someone is with buonasera.
   
   • Buona means "good" while sera is an Italian noun meaning "evening." Since sera is feminine, the masculine adjective "buon" takes on the feminine form "buona."
   • Pronounce buonasera as bwoh-nah seh-rah.

EditAdditional Greetings

1. Answer the phone with "pronto?"^[6] This is another term used to say “hello” in Italian, but it is only used for telephone conversations.
   
   • You can use pronto when receiving a phone call or making a phone call.
   • As an adjective, pronto actually means "ready" in English. By answering the phone with this term, the implication is that you are ready to hear what the speaker wishes to say or asking if the speaker is ready to speak.
   • Pronounce pronto as prohn-toh.
2. Tell a group of people "ciao a tutti." If greeting a group of friends, you might opt to use this phrase instead of greeting everyone individually.
   
   • Remember that the term “ciao” is an informal or casual way of saying “hi.”
   • A tutti means "to all." The word "a" means "to" and the word "tutti" means "all" or "everyone."
   • Translated literally, the phrase means "hi to everyone."
   • Pronounce this phrase as chow ah too-tee.
3. Greet someone new with "piacere di conoscerti."^[7] In English, this phrase means “pleased to meet you.”
   
   • Piacere is taken from an Italian verb meaning "to please" or "to be fond of." It can also be used on its own as an interjection to say "hello," but it is not commonly used as such.
   • Di is a preposition that can mean "of," "to," or "for," among other things.
   • Conoscerti is an informal conjugation of the Italian verb "conoscere," meaning "to know" or "to meet." Note that a more formal way to conjugate this verb would be "conoscerla."
   • Pronounce piacere di conoscerti as pee-ah-cheh-reh dee koh-noh-shehr-tee.
   • Pronounce piacere di conoscerla as pee-ah-cheh-reh dee koh-no-shehr-lah.
4. Switch to "incantato."^[8] This is a slang term used informally to express great pleasure at meeting someone. It is often a greeting meaning a guy will be flirting (or a girl, "incantata").
   
   • The English equivalent of this phrase would be “spellbound” or “enchanted.”
   • Pronounce this greeting as een-kahn-tah-toh.
5. Welcome someone with "benvenuto.” If greeting someone as a host, use this phrase to tell that person "welcome."
   
   • Ben is derived from the Italian word "buon," meaning "well."
   • Venuto is derived from the Italian verb "venire," meaning "to come."
   • Translated more directly, benvenuto means "well coming."
   • Pronounce benvenuto as behn-veh-noo-toh.

EditCheat Sheet

Sample Ways to Say Hello in Italian

EditRelated wikiHows

• Say Shut Up in Italian
• Say Greetings in Italian

EditSources and Citations

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from How to of the Day http://ift.tt/2aoaH8J