Start by trimming the meat of visible fat and place it in a roasting dish with vegetables. If you're making a large piece of meat, cook it at low heat for a long time so the meat tenderizes. To cook thinner cuts of meat or vegetables, place them on a sheet about 3 inches (7.6 cm) below a broiler and broil them until they're as cooked as you like. Keep in mind that thin cuts of lean meat should usually be cooked quickly so they don't become tough. lean meats and vegetables to add a smoky flavor. Grilling is a great low-fat technique since any fat from the food will drip through the grates instead of being reabsorbed by the food. You can also add a handful of woodchips to the grill to enhance the flavor of the smoke. To make it easier to grill vegetables, place them in a grill basket which you can set directly on the grates. to quickly make a low-fat meal. Skip the batter and slice lean meat or vegetables into thin strips while you heat a skillet or wok over medium-high heat. Spritz a little cooking spray into the pan and add the prepped food. Keep stirring as the food cooks so it heats evenly and doesn't stick. This is a great way to get caramelized flavor without adding a lot of fat. If the food starts to stick to the pan, add a few spoonfuls of water or vegetable stock. meat and veggies to create tenderness without the fat. Instead of cooking meat and vegetables in fat, such as butter or oil, cook it in water! Heat about 1 inch (2.5 cm) of water in a pot until it starts simmering and producing steam. Then, put your food into a steamer basket and set it into the pot. Put the lid on and steam the food until it's tender and cooked throughout. The bottom of the steamer basket shouldn't be touching the water or the food will boil instead of steam. Foods that are battered or fried in oil and grease are high in saturated fat. This is because the food absorbs some of the fat as it fries. Instead of using these methods to get crispy foods, try coating foods, such as chicken pieces or fish, in panko breadcrumbs or crushed cornflakes before baking them. If you choose to stir-fry foods instead of deep-frying them, you can add extra crunch by sprinkling some toasted nuts over the food just before serving.

Summary: Roast or broil meat and vegetables to get rich flavor that's low in fat. Grill Stir-fry Steam Avoid deep-frying or pan-frying foods.


Once you know what to look for, you'll be overwhelmed by the racial stereotypes pushed by people you know, the news, politicians, movies, books, and everywhere else you look. Racial stereotypes are embedded in our culture, and bringing them to light is one way you can change your views and help stop racism. If you're new to understanding racist stereotypes, a good way to educate yourself is to watch old movies. Take a look at classic westerns, for example. What racist stereotypes are perpetuated by the roles played by white people versus Native Americans? Stereotypes today aren't always as blatant, but they're certainly there. If you realize you've just made a judgement about someone based on race, take a moment to understand what just happened. Make a conscious effort to see past the stereotypes you've internalized to the real person standing before you. No one's personality, history, desires, or potential is limited to the stereotypes you know about that person's race. Don't let racism taint the way you think about a person. Once you're aware it exists, you'll see it all around you: at school, at work, in your neighborhood, and in the way institutions are run. For example, if you go to a private school and 90 percent of those who attend are white, question why more people of color don't attend school there. What inequalities have led to this issue at your school? Or think about those elected to serve in your local government. Is each race in your area well represented? What factors might lead to members of a certain race having a lower chance of getting elected? Maybe it is racism, maybe it isn't, but don't make a habit of dismissing people when they feel they've been a victim of racism, or when they point out something they believe is racist. Examine the situation and do what you can to help. Even if you can't see how something is racist right away, give the person the benefit of the doubt. Learning how to banish racism from your life is a work in progress. Everyone in our society has learned the stereotypes about race, both their own and others. Racism isn't going to just vanish, but by pointing out injustice when we see it instead of turning our heads, we can do our part to put a stop to it.

Summary: Notice stereotypes when you encounter them. Question your snap judgements. Start noticing racial injustice. Take people seriously when they call something racist. Keep educating yourself.


Make eye contact with the interviewer and listen attentively so you can give thoughtful answers to their questions. Don't interrupt the interviewer while they're talking, but write down any questions that come up so you can ask them later. When they ask you a question, answer it to the best of your ability, but don't make up answers since you won't seem genuine. If you need clarification on a question, ask the interviewer to show that you've been listening and you want to answer as best as you can. It's okay to say “I'm not sure” if you don't know how to respond to a question in its entirety since the interviewer will respect your honesty. When you learn the interviewer's name, incorporate it into your conversation a few times so they feel more open around you. Only use their name when it sounds natural since overusing it could make your interviewer feel uncomfortable.  For example, you may add their name to a question like, “What are some of the duties you expect from me, Deb?” If you're able to, ask the interviewer for their name before you come in so you can address them by it right away when you arrive. Maintain good posture, but lean slightly forward so you seem interested in the interviewer. If you notice the interviewer doing an action, such as rubbing their nose or lacing their fingers, wait a minute or two before subtly doing the same action. The interviewer will subconsciously think that you're similar to them and you'll make a better connection. Don't get too distracted by the interviewer's mannerisms that you aren't listening to their questions. Don't try to tell jokes to get a laugh out of the interviewer, but be genuine and insert humor if it's appropriate instead. Smile and don't be afraid to laugh a little during the interview if the employer is receptive to it. Having a good sense of humor can help the interviewer see who you really are and will help them connect with you more on a personal level.  For example, if you're walking down a long hallway to an interview room, you may say something like, “Well, I won't have to do cardio for the rest of the day after all.”  If the interview has a more serious tone, then stay more formal throughout.
Summary: Be polite and honest throughout the interview. Address the interviewer by name so you can feel a connection to one another. Mirror the interviewer's body language subtly. Show your fun personality while you're interviewing.