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Perhaps youve heard someone bemoan the quarantine 15 gained during lockdown, or of struggles to flatten the curve of a body that looks different after a year inside.

It was inevitable. The pandemic has made us more sedentary, and many of us have sought comfort in eating. We are languishing, as Adam Grant wrote recently, living in the void between depression and flourishing the absence of well-being. And where theres insecurity and unhappiness, there are companies looking to make money. So here come the weight-loss profiteers, the misery merchants dressed up as purveyors of wellness.

Theyre looking to make back whatever money they missed out on during 2020 and then some. In a normal year, the weight-loss business ramps up in January and goes strong through spring and into summer. Last year was not normal. There was stress snacking and procrasti-baking. There was no shedding for the wedding in a year when most weddings were postponed or drastically downsized; no pre-high-school-reunion crash diet or worrying if Grandma would body-shame you at Thanksgiving. The closest we got to beach season was tut-tutting at the Kardashians private-island getaway last fall.

And honestly, with a pandemic to worry about, getting bigger didnt seem like an especially big deal. Its no surprise that many weight-loss companies took a financial hit. According to Marketdata Enterprises, a research firm, the overall U.S. diet industry reached a new peak of $78 billion in 2019, but it lost 21 percent of its value in 2020.

Was that dip matched by concurrent weight gain among Americans who suddenly couldnt make it to their weekly weigh-ins or stock up on their meal-replacement shakes? Depends on whose data you believe. A study published in the journal Obesity found a global decline in some healthy behaviors: Respondents ate more processed food and exercised less. And a recent survey from the market research firm Ipsos found that about a third of Americans said they had gained weight during the pandemic.

But research from a company that makes internet-connected scales, Withings, painted a different picture. The French company analyzed data from five million smart scales, hybrid smartwatches and smart thermometers, and found that people actually lost weight in 2020, or were more likely than in other years to hit their weight-loss goals, if they had them. (Of course, those who own such devices are a self-selecting group that most likely were trying to lose weight.)

In any case, the weight-loss industry isnt going to let a lack of data dull its zeal to convince Americans that yes, we got fat, and that now we need to get up off our couches and get back into shape by buying their app, or signing up for their meal-delivery service or enrolling in their program. These corporate entities have been joined by the freelance scolds, the people who are not going to miss a chance to feel superior to their friendly neighborhood fatties. Magazines are full of diet-app roundups. Here is the famous physician wagging her finger at Krispy Kreme for offering free doughnuts to the vaccinated.

My Twitter feed is suddenly full of ads for intermittent fasting apps; on Instagram, its wall-to-wall shapewear and fat-shredding supplements. Then theres the Facebook friend who really wants to talk about the Keto diet, or Optavia, or the Beachbody plan, and would be happy to bring me into the fold. (Yes, the weight-loss industry has branched into multilevel marketing.)

You can consume a lot of this marketing without ever hearing the words weight or diet or calories. The diet industry has gotten impressively subtle, even as its incessantly in your face. Buzzwords like wellness and strength have replaced diet and calories. Its all about being the best you that you can be a you that is significantly thinner than the you right now.

I have one word for you: Resist.

As we should all know by now, diets dont work in the long term. Studies show that 41 percent of dieters gain back more weight over the next five years than they lost, and that dieters are more likely than nondieters to become obese over the next one to 15 years. For some, the language of diet culture can be downright dangerous, contributing to life-threatening eating disorders.

Theres nothing wrong with taking action to improve your health. Want to add more fruits and vegetables to your diet, or get back to regular workouts? Go for it. Get outside, now that we can do that again. But you dont need to enroll in a program, download an app or buy frozen meals to do any of this.

After everything weve endured and as the crisis still rages around the world each of us should cherish the body that got us through it, rather than punish it for failing to fit into last years skinny jeans.

Jennifer Weiner is the author of the upcoming novel That Summer.

Originally posted here:
Opinion | Post-Covid, the Weight Loss Industry Wants You to Diet - The New York Times

For most of us, eating in line with the Mediterranean diet is a smart choice. Theres solid research that basing your diet around vegetables, fruit, beans, nuts, seeds, and whole grains can:

The Mediterranean diet also allows for some animal protein mostly chicken and fish, and some dairy foods. And pasta, red meat, and sweets are limited, but not forbidden. It includes foods that people like to eat, so its pretty easy to follow and sustainable. Its less about whats off limits, says Samantha Cassetty, RD, a nutrition and weight-loss expert with a virtual nutrition counseling practice based in New York City.

Still, changing your diet isnt easy. Every day you make about 200 food decisions its overwhelming, Cassetty says. On top of that, youre making decisions about your family, your work, and every other aspect of your life.

And then theres the time commitment. Most people dont find spending 30 or 40 minutes cooking and cleaning at night all that delightful it feels like a chore, Cassetty says. So its easy to default to takeout or something thats quick and convenient, but less healthy.

Having a plan can help. It can help you develop a strategy and game plan. Having healthy items in place can help you work on your process and reach your goals, Cassetty says.

It can save you some time, too. With the Instant Pot, you dont have to stand over it and watch your pot boil it frees up your hands to do other things. If you want to fold a load of laundry or check off some emails, it gives you some time to do that. And because its all happening in one place, it reduces cleanup. You havent made too much of a mess, Cassetty says.

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Cassetty is also a fan of the Instant Pot for Mediterranean diet meal prep. She says almost every week she makes a big batch of quinoa with equal parts quinoa to vegetable or chicken broth, cooked for one minute. It comes out perfectly. Youre just steaming it in there, she says.

She also like to prep chicken breasts with some broth, garlic, or Italian seasoning. She cooks them for 12 minutes and lets the pressure release naturally, then shreds it to add to salads, grain bowls, or tacos. You can add other seasonings and transform it into any number of weeknight dinners, she says.

Beans, brown rice, and hard-boiled eggs would also be good choices for meal prepping foods for the Mediterranean diet.

And Cassetty points out that foods dont have to come from Italy, Greece, or other Mediterranean countries to satisfy the diets requirements. You can follow its principles with foods that come from other locations and cultures. For example, bean and veggie tacos in a whole-grain corn tortilla shell would fit within the framework of the diet.

Americas Test Kitchens "Mediterranean Instant Pot" cookbook is filled with complete meals you can cook in your Instant Pot. Next time youre thinking of turning to takeout or convenience foods, prepare one of these one-pot meals instead:

This dish blends garlic, lemon, and olives in a to-die-for combination.

Prepared in single-serving ramekins, these frittatas are loaded with veggies and perfect for breakfast or lunch all week.

For this recipe, you cook the bulgur first, and you can finish preparing the tabbouleh salad while the fish is cooking. You could substitute haddock or striped bass for the cod.

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

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Transitioning to the Mediterranean diet? Your Instant Pot can help - NBC News

Jonny Cruz had two problems: Facebook and a fear of death by workout. The 36-year-old- actor from West Hollywood, California, had started working as a creative producer with the social media giant, only to find that free meals and snacks at work were an irresistible temptation. I have always had a lean frame, so I don't look heavy or fat per se, he says, but grazing all day had him taking in a lot of extra calories.

WATCH: How Our Favourite Celebrities Dropped The Weight To Get Absolutely Shredded

Meanwhile, hed stopped really exercising. It all started when he tried to get back in the gym after slacking off for a few years. Suddenly he found that any strenuous exercise left him feeling dizzy. I got really worried that I had something going on with my health but was too afraid to get it checked out, he says.

That left him in a bind, adding more pounds while not getting the exercise he needed to burn calories. To the naked eye you wouldn't really think anything about my weight, but I could really feel it, he says. Tired of feeling sluggish and dizzy, he finally talked to a cardiologist, who confirmed his heart was healthy. Cruz realised hed created his own barriers to getting back in shape; he felt especially guilty for having a girlfriend who runs marathons while he worried a workout might kill him. At 71.5kg, his body fat percentage was 19.24 percent.

His doctor told him that his dizziness would likely subside as he exercised. So Cruz threw himself into a six-week transformation atUltimate Performance. His initial assessment rolled right into a workoutIt was great cause I didn't have time to freak out, he says. He felt on the brink of dizziness, but as he kept going the feeling disappeared. Soon he was training without fear.

To fix his diet, he switched to amacro eating plan, logging all of his intake inMyFitnessPal. Hed never done that before, and soon learned the value of tracking fats, carbs, and protein. It was a challenge, but he realised how important it was to know exactly what he was eating. He even signed up with a service calledMacroPlate, which delivered meals designed to fit his plan.

Jonny Cruz

Along the way, he un-learned some bad habits, including form that hadnt been serving him well. It was a lot of pain, but very rewarding to see how much more weight or reps I was doing each week, he says.

Within two weeks he could pinch his fat and notice it felt looser. In six weeks he lost nine pounds and dropped his body fat to just over 10 percent, giving him a super-cut look. I was amazed at how much muscle I gained, he says. I didn't think I would get lean and build muscle the way I did. Hes now bulking up, especially focusing on his legs.

This article originally appeared on Men's Health

See the original post:
Simple Diet Changes Helped This Guy Build Muscle And Get Shredded In 6 Weeks - Men's Health

From Men's Health

Jonny Cruz had two problems: Facebook and a fear of death by workout. The 36-year-old- actor from West Hollywood, California, had started working as a creative producer with the social media giant, only to find that free meals and snacks at work were an irresistible temptation. I have always had a lean frame, so I don't look heavy or fat per se, he says, but grazing all day had him taking in a lot of extra calories.

Meanwhile, hed stopped really exercising. It all started when he tried to get back in the gym after slacking off for a few years. Suddenly he found that any strenuous exercise left him feeling dizzy. I got really worried that I had something going on with my health but was too afraid to get it checked out, he says.

That left him in a bind, adding more pounds while not getting the exercise he needed to burn calories. To the naked eye you wouldn't really think anything about my weight, but I could really feel it, he says. Tired of feeling sluggish and dizzy, he finally talked to a cardiologist, who confirmed his heart was healthy. Cruz realized hed created his own barriers to getting back in shape; he felt especially guilty for having a girlfriend who runs marathons while he worried a workout might kill him. At 158 pounds, his body fat percentage was 19.24 percent.

His doctor told him that his dizziness would likely subside as he exercised. So Cruz threw himself into a six-week transformation at Ultimate Performance. His initial assessment rolled right into a workoutIt was great cause I didn't have time to freak out, he says. He felt on the brink of dizziness, but as he kept going the feeling disappeared. Soon he was training without fear.

Photo credit: Jonny Cruz/Ultimate Performance

To fix his diet, he switched to a macro eating plan, logging all of his intake in MyFitnessPal. Hed never done that before, and soon learned the value of tracking fats, carbs, and protein. It was a challenge, but he realized how important it was to know exactly what he was eating. He even signed up with a service called MacroPlate, which delivered meals designed to fit his plan.

Along the way, he un-learned some bad habits, including form that hadnt been serving him well. It was a lot of pain, but very rewarding to see how much more weight or reps I was doing each week, he says.

Within two weeks he could pinch his fat and notice it felt looser. In six weeks he lost nine pounds and dropped his body fat to just over 10 percent, giving him a super-cut look. I was amazed at how much muscle I gained, he says. I didn't think I would get lean and build muscle the way I did. Hes now bulking up, especially focusing on his legs.

For him, the transformation was all about diving in. Make a full commitment to what you want to achieve, he says. Find an environment that supports your dedication and keeps you accountable. The accountability will keep you grounded in the beginning, helping you shape a new habit.

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Read the original post:
Simple Diet Changes Helped This Guy Build Muscle and Get Shredded in 6 Weeks - Yahoo Lifestyle

Jonny Cruz had two problems: Facebook and a fear of death by workout. The 36-year-old- actor from West Hollywood, California, had started working as a creative producer with the social media giant, only to find that free meals and snacks at work were an irresistible temptation. I have always had a lean frame, so I don't look heavy or fat per se, he says, but grazing all day had him taking in a lot of extra calories.

Meanwhile, hed stopped really exercising. It all started when he tried to get back in the gym after slacking off for a few years. Suddenly he found that any strenuous exercise left him feeling dizzy. I got really worried that I had something going on with my health but was too afraid to get it checked out, he says.

That left him in a bind, adding more pounds while not getting the exercise he needed to burn calories. To the naked eye you wouldn't really think anything about my weight, but I could really feel it, he says. Tired of feeling sluggish and dizzy, he finally talked to a cardiologist, who confirmed his heart was healthy. Cruz realized hed created his own barriers to getting back in shape; he felt especially guilty for having a girlfriend who runs marathons while he worried a workout might kill him. At 158 pounds, his body fat percentage was 19.24 percent.

His doctor told him that his dizziness would likely subside as he exercised. So Cruz threw himself into a six-week transformation at Ultimate Performance. His initial assessment rolled right into a workoutIt was great cause I didn't have time to freak out, he says. He felt on the brink of dizziness, but as he kept going the feeling disappeared. Soon he was training without fear.

Jonny Cruz/Ultimate Performance

To fix his diet, he switched to a macro eating plan, logging all of his intake in MyFitnessPal. Hed never done that before, and soon learned the value of tracking fats, carbs, and protein. It was a challenge, but he realized how important it was to know exactly what he was eating. He even signed up with a service called MacroPlate, which delivered meals designed to fit his plan.

Men's Health

Subscribe to Men's Health

Along the way, he un-learned some bad habits, including form that hadnt been serving him well. It was a lot of pain, but very rewarding to see how much more weight or reps I was doing each week, he says.

Within two weeks he could pinch his fat and notice it felt looser. In six weeks he lost nine pounds and dropped his body fat to just over 10 percent, giving him a super-cut look. I was amazed at how much muscle I gained, he says. I didn't think I would get lean and build muscle the way I did. Hes now bulking up, especially focusing on his legs.

For him, the transformation was all about diving in. Make a full commitment to what you want to achieve, he says. Find an environment that supports your dedication and keeps you accountable. The accountability will keep you grounded in the beginning, helping you shape a new habit.

Read more here:
Simple Diet Changes Helped This Guy Build Muscle and Get Shredded in 6 Weeks - menshealth.com

Calling all Fantasia Taylor fans and healthy eaters, the season threeAmerican Idolwinner is hosting a vegancooking lesson on Instagram and Facebook live this coming Sunday, November 15th at 2 pm EST. The best part? You can join in on the live-action and make the same meals as Fantasia loves, completely free of meat, fish, and dairy. Mark your calendars! Grab a friend, Pull together your plant-based ingredients. It's going to be a fun time.

Fantasiaannounced the eventon Instagram and boasted about the vegan meal she was eating, as part of her new vegan diet -- which looked from where we sat like delicious vegan mac and cheese, plant-based 'ribs' and a glass of red wine. Her caption: This "Food will make you want to smack Yourself Seriously."That sold us! Now we planon tuning into her live video and preparing our kitchens for vegan soul food masterpieces, wine included!

If you haven't heard or been following the story of her transformation,FantasiaTaylor revealed less than a month ago that she has switched over to a vegan diet,andannouncing the news to her4.2 million followers on Instagramwith three words, saying, "Taylors gone vegan."

Ever sinceherswitch to eat healthier, plant-based food,Fantasiahas been sharingher secret recipes regularly on IG. She is clearly on a mission to make eatinga vegan diet look delicious, enjoyable, satisfying, and creative. Last week, the singer shared a healthytaco bowldinner that husband of six years, Kendall Taylorcooked up. She was quick tocredit his hard work, captioning, "#husbandswhocook." The taco bowls were made with a crunchy tortilla shell, shredded romaine lettuce, fresh diced tomatoes, slices of avocado, dairy-free cheddar, and dairy-free sour cream.If you want to make this exact dish for yourself, try The Beet's7 Layer Vegan Taco Bowl recipewhich is madeusing similar ingredients.

Fantasia also showed off a decadent dessertthat looked like a peach cobbler or a crumble, saying, " This Vegan DESSERT!!!!!!!! Omg."If you want to make this dessert at home,The Beethastwo Fantasia-inspired recipes that are easy to make: Warmpeach pieand the perfectpeach cobbler.

Now, we can't help but wonder what Fantasia will be teaching us how to cook on Sunday afternoon. It could be vegan soul food, vegan tacos, delicious vegan desserts, or another type of healthy meal.Go ahead and make a guess, in the comments below. Stay tuned for more info and updates from Fantasia as she dives deeper into a vegan lifestyle.

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Fantasia Taylor Will Teach You to Cook Vegan. Here' How to Join - The Beet

GREER SC (WSPA) By now, folks have noticed a difference. From late 2018 and through all of last year, Ive been losing weight. Ive lost a lot.

As of this morning, Im down more than 120 pounds from my all-time high. It feels good, and the comments from my family and friends and viewers have felt good too.

When youre as big as I was, you can lose a lot before anyone notices. Or, maybe, people do notice but theyre too polite to say it. Either way, I was down nearly 75 pounds before I felt the need to tell anyone whats up.

I promised myself years ago that Id never talk publicly about my weight again, mostly because it was too stressful.

My weight is the thing Im most sensitive about. Thats always been true. Even now, when Ive lost what amounts to small human in body weight and dropped my BMI from morbidly obese to just overweight, its hard to talk about.

Avoiding the topic isnt easy.

If you Google Gordon Dill, Googles algorithm suggests the following related searches: Gordon Dill WSPA weight loss, How did Gordon Dill lose weight and How did Gordon Dill lose weight 2019.

That last one is a real doozy for reasons Ill explain later.

Still, what I heard from viewers by phone, email and on Facebook led us to this story and, likely, more to follow.

Turns out, there are a lot of people who, like me, are not just struggling with weight and unhealthy food, but feeling as if we lack self-control.

Sometimes we wonder, Whats wrong with me that makes this so hard, when so many others seem to have no problem?

Its a helpless feeling.

So, in this story I will share the basic outline of my Keto Diet and how Ive made it work for me. But more importantly, I want to share what Ive learned from some of the best scientists in South Carolina about how we feel, and why that weight loss mountain seems so hard from some of us to climb.

I think the reason I liked Keto so much is because I really like bacon. Its almost that simple.

The truth about any successful diet is finding the right individual fit, and a plan that involves bacon is a really good fit for me.

It was my doctor who first suggested it during a checkup last March.

Keto works by dramatically cutting carbohydrates and replacing them with a lot of fat, which is harder than it sounds.

On Keto, about 70 to 75 percent of my daily calories come from fats, things like butter, olive oil and delicious bacon.

Another 20 to 25 percent of my daily calories are protein.

That leaves about 5 percent, only about 20 to 30 grams a day, of carbs. Thats about the same as two slices of wheat bread.

Carbs are sneaky though. For example, a piece of cheddar cheese may have zero carbs but shredded cheddar may have two or three grams. Those small amounts can add up quickly so it pays to be vigilant about every ingredient.

On Keto, we eat so few carbs that the body depletes its stored sugar and, essentially, runs out of fuel.

The body burns fats instead and produces a different fuel called Ketones, which is how the diet gets its name.

Then, like all successful diets, the critical step is keeping track.

I took a business class at Clemson years ago. The teacher liked to say, You cant manage what you dont measure.

For Keto to work, I had to write it all down.

Literally everything Ive eaten for the last 12 months every gram of carbs and fat and protein is logged in an app I downloaded for my iPhone. It was free, but costs a couple of dollars a month to re-subscribe.

I also quit sugar, the drug that was most responsible for my weight struggles. That meant cutting the fake stuff too.

Additives like aspartame are actually much sweeter than real sugar.

People find that the potency is higher so it leads to them eating more, sweeter things, nutritionist Katherine Nowakowski said. Theyve done a lot of studies that showed that patients who switched to diet sodas either ended up sustaining or gaining weight.

At restaurants, where I wont always have the nutrition information I need, Ill pick simple meals and break them down by ingredient.

A Caesar salad is romaine lettuce, parmesan cheese, and Caesar dressing for example.

I eat eggs for breakfast every morning fat and protein and keep almonds in my desk for a snack.

More than 100 pounds later, Im still not eating sweets and Ill never give up the eggs.

Like most obese people, Ive been back and forth a number of times.

When I started at WSPA in 2011, I weighed about 220 pounds. Im really tall, so thats a healthy weight.

By 2014, I was back up to 340.

I gained and lost as much as 50 pounds at least three other times. Always working hard to get healthy and always sliding back to something miserable.

By 2018, I tipped the scale at 374. Thats 44.3 on the body mass index. Its called morbidly obese and it made me depressed.

Theres been groundbreaking research on this topic the relationship between weight and mood at the University of South Carolina.

You can see that as body mass index goes up the rate of depressive illness in those individuals increases to a point that when you get to something like 40, a BMI of 40, now youre into something where you may to be two to three, four times more likely to develop depressive illness, Dr. Larry Reagan said.

Reagan is a professor of pharmacology who studies the hormonal relationship between obesity and depression.

But anyone who has struggled with severe obesity will understand what hes discovered.

That cycle of weight gain and loss triggers hormones that are more likely to make us depressed, and people who suffer from depression are often more likely to gain weight. Its a cycle that can be terribly difficult to break.

Every time I failed, my brain lied to me. It told me it was too hard to try again. That the next time would be like all the times before. Id fail and get fatter.

We think its a variety of changes which take place in the central nervous system, whether its chemistry changes, might involve neuroanatomical changes, it might involve all of those sorts of things that may be taking place, Reagan said.

But, Reagan learned something else that is great encouragement to folks like me.

Even very small changes, small changes in diet and exercise, can begin to reverse those hormonal changes.

Those deficits in neuroplasticity can be reversed with weight loss, he said. Even those small changes might be enough to elevate mood and elevate cognition.

For me, it was Keto that changed the way I thought and felt.

By making relatively small changes to each meal replacing the carbs with fat I felt better in a matter of weeks.

A reminder: I did Keto because my doctor suggested it. You should get the same advice.

Keto is not for everyone and, in some people, it can actually be quite dangerous.

According to studies published by the National Institutes of Health, people who have pancreatitis, liver disease, fat metabolism disorders or other health issues should not do Keto. Neither should anyone who has diabetes or who takes insulin.

In fact, for some people those conditions can cause life-threatening health problems on a Keto diet.

If you try something else, let me know. And if you try Keto, share that, too.

Ill keep you updated on my Facebook page: Gordon Dill WSPA.

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How I lost 125 pounds, and the small changes that will make us happier - WSPA 7News

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[Please note: the following query was previously sent with an incorrect contact email. The correct email is below.]Reducing Marketing Costs Through AutomationGlenn CowardPresident & CEOCapabilitySource"CMOs who have grown accustomed to generous budgets face new challenges in the new decade. Following a long span of year-over-year increases, designated dollars for marketing initiatives are down. This comes at a time of dire need for more, not fewer, resources, as marketing executives are tasked with advancing digital technology innovation, or MarTech, within their organizations. They know they must lead digital transformation and boost efficiency, but they lack a plan and the talent to make it happen. This frustration of feeling between a rock and a hard place impacts relationships with CEOs and CFOs, creates stress among poorly skilled, overworked and disengaged team members, while leading to reckless technology investments that no one can rally around. To right the ship, savvy CMOs are adopting marketing operations capabilities and prioritizing stakeholder alignment specifically with Finance, Legal and Compliance, and Sales as key components of their 2020."Glenn Coward is an expert in digital transformation within the industries of financial services, technology, insurance, entertainment, retail and health care.Website: http://www.capabilitysource.comContact: Michele McMurry, m@mcmurrycommunications.com

3 Inspirational Business Tips for "Women Who Have It All"Adriana Monique AlvarezFounder, AuthorAMA Publishing & Business Consulting"1) Refuse to feel sorry for yourself: Women entrepreneurs naturally tend to hold ourselves to a higher standard of excellence. We're driven and we're motivated and, the flip side or shadow side to this is that sometimes we can also be very hard on ourselves when things go wrong. Maybe you just lost a contract. Maybe you feel like you've hit a wall. Maybe you have a nightmare client. Maybe you lost money on a project. Whatever it is you're struggling with, remember to refuse to feel sorry for yourself. Instead, affirm to yourself, 'I am figuring this out. I am learning this, minute by minute. I am smart and capable, and the solution is coming to me.' Walk away from whatever it is that's challenging you, take a deep breath, have a nap, go for a walk, play with your kids, take your pet out, get out in nature completely distract yourself.One of the best things you can do when you're facing a challenge is laugh. When you really hit a wall, watch standup comedians, watch a comedy film, play a silly game anything that helps lighten the mood and causes you to relax and unwind. The best solutions show up when you aren't trying, when you least expect it. Solutions often come to me in a dream, when I'm playing with my kids, when I'm watching a movie, and so on. The more you can relax, the faster the solutions are going to come to you. 2) Remember to celebrate your successes: Our tendency is often to postpone celebration, to wait until something "really big" or meaningful happens before celebrating. Forget it! I tell my clients to celebrate everything every little bit of money they earn, every new client, ever win. Most of us spend the vast majority of our time going for a particular goal, but then very little time celebrating once we achieve it. This eventually leads to burnout! If there's not enough of a reward at the end of that journey, we begin to fight ourselves and self-sabotage.Think about where you were in your life and in your business one year ago, five years ago, or even ten years ago. How far have you come? How much have you grown? Take that into account. Take a victory lap. Write down your successes or put them in a video. Share them with friends, family, clients, and colleagues. Give yourself a pat on the back and take the time to celebrate. And, for any goals you're currently working towards, write down exactly how you will celebrate when you achieve it. 3) Name and claim your magic: When you get hired at someone else's company, they assign you responsibilities and a title. When you're an entrepreneur, you have to be willing to do that for yourself. No one else is going to declare your brilliance, identify and praise your gifts, or give a title to what you do until you do. Once you do, you give the people that work with you and interact with you the opportunity to reflect and repeat back to you what you have claimed for yourself.Give yourself a title that is fit for the divine woman that you are. Then, make sure that you make public declarations about who you are, the work that you do, the gifts you possess, and the capabilities you have. What you say about yourself determines how others will respond and react to you, as well as their willingness to see you as the leader and go-to person for them."Adriana Monique Alvarez is a third-generation entrepreneur and the founder of AMA Publishing & Business Consulting. She is the author of "Success Redefined: Travel, Motherhood, and Being the Boss" and co-author of "She Made It Happen: 15 Inspiring Stories from Female Entrepreneurs Around the World." Having served more than 1,000 clients, Adriana helps successful women who seem to "have it all" create more meaningful, impactful, and financially lucrative businesses.She spent much of her twenties volunteering in orphanages around the world, learning to speak Albanian from her time spent working with the children there. Adriana loves to cook and enjoys living what she teaches: being a rock star businesswoman and the breadwinner for her family while also being a great wife and mother. To learn more, visitwww.AdrianaMoniqueAlvarez.com.Online Press Kit: AdrianaMoniqueAlvarez.OnlinePressKit247.comWebsite: http://www.AdrianaMoniqueAlvarez.comContact: Anita Jakab Kovacs, ibookinterviews2@gmail.com

5 Secrets to Vibrant HealthKristin Grayce McGaryLAc., MAc., CFMP, CST-T, CLPKristin Grayce McGary"1) Build your blood: Healthy blood is very important for a healthy life. Many things in the blood can be subclinical, going undetected for years as they cause you to feel tired and have other bothersome symptoms. Getting every aspect of your blood back on track can make a huge difference in your energy levels. 2) Detox: You may be surprised to learn that something in your environment may be the cause. Environmental toxins, chemicals, plastic residues, pesticides, fungicides, herbicides, radiation, and heavy metals may be causing some of those mysterious symptoms. 3) Identify energy zappers: Stimulants like caffeine and sugar are huge energy zappers and they completely throw off your blood sugar balance. Avoiding stimulants and alcohol and balancing your blood sugar can help you get your energy back. 4) Balance your immune system: Your gut is the seat of your immune system, and healing it will help bring balance to your immune function. 5) Food is medicine: The food you eat may be zapping your energy! Conversely, you may be avoiding or ignoring foods that can give you lasting energy. To a large degree, your diet/nutritional plan dictates your energy level."Health and lifestyle expert Kristin Grayce McGary (LAc., MAc., CFMP, CST-T, CLP) is an internationally recognized author and speaker. She is an authority on autoimmunity, functional blood chemistry analysis, thyroid and gut health, pain alleviation, family wellness, extreme exhaustion, resolving blocks to healing, and food as medicine. She specializes in integrating mind, body, and spirit in healthcare through a uniquely individualized approach.Offering more than two decades of education, clinical experience, and wisdom to her patients, Kristin Grayce seamlessly weaves together dozens of modalities to compassionately meet people where they are and guide them to vibrant health. Renowned for her health detective work, she helps successful high achievers under stress take the guesswork out of healthcare. She works to resolve patients' root imbalances, helping them to regain lasting energy, live optimal vitality, revitalize, and reconnect to their most brilliant self so they can fulfill their life's mission and share their gifts with the world.Kristin Grayce is the author of"Holistic Keto for Gut Health: A Program for Resetting your Metabolism"(January 2020) and"Know Your Blood, Know Your Health: Prevent Disease and Enjoy vibrant health Through Functional Blood Chemistry Analysis"(April 2020). She is a dancer, athlete, guitar player, singer, gardener, and grandmother, and she is fluent in American Sign Language.Her extensive health and wellness credentials include a degree from the University of Arizona with a focus on rehabilitation and special education and a minor in biology; Emergency Medical Technician (EMT) National Board Certification; master's degree in acupuncture from Arizona School of Acupuncture and Oriental Medicine; nationally licensed acupuncturist (NCCAOM); state licensed acupuncturist in Arizona and Colorado; homeopathy training; functional medicine certification from Functional Medicine University; advanced CranioSacral Therapy certification from Upledger Institute; level 3 training in the life-changing Bruno's Brain Technique from Bruno Chikly Institute; neural therapy, perineural injection therapy, and homeopuncture training; Reiki Master certification; LifeLine Technique certification (and former instructor); Sound Healing training; Cacao Ceremony creator and leader; Kambo Ceremony facilitator; movement/embodiment facilitator; level 1 Integral Coach (Ken Wilber's work); and biological medicine studies with famous physicians such as Dr. Thomas Rau.Kristin Grayce is Nationally board certified by the National Certification Commission of Acupuncture and Oriental Medicine (NCCAOM), a member of the Arizona Society of Oriental Medicine & Acupuncture (AZSOMA), the Acupuncture Association of Colorado, the Colorado Safe Acupuncture Association, and the North American Academy of Neural Therapy. Learn more atwww.KristinGrayceMcGary.com.Online Press Kit: https://kristingraycemcgary.onlinepresskit247.comWebsite: http://www.KristinGrayceMcGary.comContact: Anita Jakab Kovacs, ibookinterviews2@gmail.com

5 Ways Home-Based Execs Can Organize Their OfficeDarla DeMorrowFounder, certified professional organizer (CPO)HeartWork Organizing, LLC"1) Close down browser tabs and apps: Keeping apps and tabs open is like leaving an electrical circuit open just in case. It drains brain resources. Every time you glance at that open tab, you briefly think, "I have to get back to that," and there's the possibility of being distracted. When you finish the work on a subject or task, close the tab. This goes 10x for social media like Facebook and Snapchat. 2) Keep a tickler file to organize your desk: This is a simple 12-folder system (usually hanging folders work best) that operates very much like a wall calendar but for physical papers and other small to-do items (like the Girl Scout patches that you mean to sew onto your daughter's sash but not today). Put items into the appropriate file that alerts you to when you need to see the item again, or when you mean to tackle that work. Weekly, review this month's folder and accomplish what you can. Monthly, move the folder to the back of the drawer like you would flip the pages of a wall calendar. You'll always have stuff to do, you'll never have to dig in piles for it, and you can keep a neat hanging file desk organizer safely on your desk in lieu of messy piles. 3) Use file cabinets the way they were designed to work: Almost everyone owns a file cabinet but 50 percent of the file cabinets I come across are either empty or stuffed with piles. Neither state works very well. Create a functional file system with hanging file folders and a dark pen. You can get fancier with interior files, a label maker, color on your tabs or folders, and section markers, but these additions aren't necessary to achieve the essential step of simply getting more organized.4) Map out your desktop: Want an easy and fun way to remind yourself what belongs on your desktop and what's just passing through on its way to somewhere else? Buy some contact paper, clear off your desk, then lay the contact paper over the bare desktop. Now, thoughtfully place the essential desktop items exactly where you want them. Next, take a pen and outline the base of these items on the contact paper. Lift each item and write its name inside its outline. Now even if you have a completely crazy day in the office, you can easily reset without thinking about it. 5) Get rid of annoying receipts: If you operate your entire business from a single business-only credit card, then you can have your accounting program (QuickBooks Online, Xero, Wave, etc.) download your statements directly from your bank. Stop paying cash for things. Stop writing checks. Stop trying to scan your receipts. Stop mixing your business expenses with your personal bank accounts. Use a single credit or debit card for business expenses from now on."Darla DeMorrow is a certified professional organizer (CPO), decorator, speaker, and founder of HeartWork Organizing, LLC, based in Wayne, PA. Her mission is to help people achieve a sense of peace and purpose. She is the author of several inspiring books on getting organized, including "The Pregnant Entrepreneur," "Organizing Your Kitchen with SORT and Succeed," and "Organizing Your Home with SORT and Succeed." Her newest book is "The Upbeat, Organized Home Office" (January 2020).Darla holds a master's degree in business administration from Temple University. She is an active member of NAPO (National Association of Productivity and Organizing Professionals) at both the national level and locally within the Greater Philadelphia chapter. Darla is a certified photo organizer with the Association of Personal Photo Organizers (APPO). She is a one-day staging professional and a member of the Real Estate Staging Association (RESA). She is a certified Color With No Regrets consultant, using a client-centered approach to provide beautiful, scientifically-based color selections. Darla is also a Certified Evernote Consultant. She is constantly honing her skills to provide her clients the best in organizing and design.Darla is the host of Organizing Elephants, a local access television show. She is a former member of the volunteer fire department ambulance crew, an avid reader and podcast listener, and the rescuer of a homeless Siamese cat. Darla speaks French and enjoys traveling to France whenever she can.When not redesigning client spaces, you will often find Darla working on her own home which she shares with her husband and two young daughters. To learn more, visitwww.HeartWorkOrg.com.Online Press Kit: https://darlademorrow.onlinepresskit247.comWebsite: http://www.HeartWorkOrg.comContact: Anita Jakab Kovacs, ibookinterviews2@gmail.com

3 Tips to Beat Adult Onset DoldrumsVeronica VargasFounderShaboo Prints"1) Reconnect With Your Happy Place: We've all felt it; our happy place is real. It's that feeling of being in a space and time where we are safe, inspired, joyful, and lit up inside. Think of what gives you the most joy in life, then carve out some time for it. If possible, share your joy with others and revel in your happy places together! If you have trouble thinking of something joyful, watch positive YouTube movies of animals or nature, or listen to your favorite music and feel the uplift! 2) Go from Imagination to Action: Expanding into a more alive way of being begins with using the power of imagination. Use your imagination to envision where, who, and how you want to be, then let your imagination serve as your inspiration to act. Use imagination as paving stones leading from possibility to probability. 3) Play, Play, Play!: One of the best ways to do steps 1 and 2 above is to play! As adults, society has conditioned us to be serious and productive and responsible. Play isn't something that is often expected or encouraged. So, we have to shrug off those norms and create it for ourselves! Color in a coloring book. Play a game with a friend. Buy yourself some fun sunglasses, and if you're bold, get a large clown tie. Do something fun or silly or artistic for its own sake. The more you practice the art of play, the more frequently you'll visit your happy place and the more natural it will feel to use your imagination as inspiration for your life."Veronica Vargas was a creative and whimsical child, but after decades of conformity she found herself struggling with dissatisfaction and a deep longing for fulfillment. In her forties, she returned to her childhood passions drawing, writing, and playing and established Shaboo Prints, a boutique lifestyle brand designing positive, feel-good products. Today, Veronica uses "imaginovation" to innovate feel-good products that expand the boundaries of possibility. She considers herself a social expressionist and entrepreneur on a mission to return millions of adults back to a wondrous world full of potential, play, and a knowing that expressing their real self is the whole point i.e., finding their happy place!An expert on play, imagination, and creativity, Veronica partnered with software company iGreet in 2019 to open windows into imaginative worlds and expand the experience of Shaboo's physical products with augmented reality.Veronica received her bachelor's degree from California State University Fullerton and her master's degree from Woodbury University. A breast cancer survivor, she loves reading, people-watching, being with family, traveling, connecting with friends, health, cooking and baking, creative writing, and doodling. Leading by example, Veronica is living a fulfilled life and sharing her mission-driven business in hopes of inspiring others to tap into their own happy place where they are free to live big and play hard. She resides in Pasadena, CA. Visitwww.ShabooPrints.com.Online Press Kit: https://veronicavargas.onlinepresskit247.comWebsite: http://www.ShabooPrints.comContact: Michelle Tennant Nicholson, Michelle@PublicityResults.com

Fake "Self-Love" Is So Played. Here's What We Really Need.Jessica BaumLMHC, FounderRelationship Institute of Palm Beach"The concept of self-love is totally played out. We're giving our power away and not filling ourselves up in truly meaningful ways. Next time you think about a need for self-love or self-care, try thinking about the concept of becoming Self-Full instead. It's about doing the hard work of showing up for yourself and shifting your ways of interacting with your partner and others in your life so that you are prioritizing your needs, or at least making them equal to those of others. That's how you attract a healthier partnership. That's how you stop the constant drain and resulting resentment of being the only giver in your relationships."Jessica Baum, LMHC is the founder of Relationship Institute of Palm Beach and creator of the Self-Full method a therapeutic path to personal wellness and freedom from codependence. Jessica holds an undergraduate degree from Fordham University and a master's degree in mental health counseling from South University.As a certified addiction specialist, her focuses are chemical abuse, codependency, and anxiety. She is also a certified Imago Therapist, bringing her compassionate and effective relationship counseling experience to families, couples, and family programs within addiction treatment centers. Jessica has extensive training in psychodrama and experiential therapy, and is additionally skilled in cognitive and dialectical behavior therapy. Her training also includes EMDR and Post Induction Therapy, and she has a wealth of experience supporting trauma patients.Jessica's own personal core belief is centered around the importance of connection, both to oneself and the outside world. She believes the crux of most personal struggles can be attributed to a lack of true understanding and personal connection, and that it is this sense of disconnection that ultimately leads to pain. Jessica founded the Relationship Institute of Palm Beach to help heal, foster happiness, and restore hope in the individuals and families she works with. Learn more at http://www.RelationshipsPB.comandwww.JessicaBaumLMHC.com.Online Press Kit: https://jessicabaum.onlinepresskit247.comWebsites: http://www.RelationshipsPB.comandwww.JessicaBaumLMHC.comContact: Anita Jakab Kovacs, ibookinterviews2@gmail.com

3 Tips to Clear Away Clutter (and Stress)Tina NicoleCEO, Creative DirectorNathan Anthony Furniture"1) Clear the Surfaces: First and foremost, tackle your surfaces. Have flyers and mail piling up on the kitchen counter? Shred them. Kids' toys all over the great room? Designate a play-bin in a hallway closet and toss old stuff every six months. All surfaces should be free of stuff. This way you see the room, the shapes, and lighting. Allow the mind to be peaceful and uninterrupted when you step into the room. 2) One in, One out: Colleen Madsen's "One in, One out" philosophy is golden: for every item that comes into your home something else should go out. Many of us buy things we do not need on impulse. By following the one-in, one-out philosophy, you are not only omitting the possibility of impulse buying, but you are also limiting the volume of potential clutter in your home. 3) Keep it Simple: Pared down accent furniture, simple silhouettes, and soothing art makes for a clean and peaceful room. Less is more in a minimalist world, so stick to decorating and owning items that are essential to the decor, not extra to the decor. We are true believers that you can live a meaningful life with less."Tina Nicole is an award-winning LA furniture designer, creative entrepreneur, and author. Her new art book and memoir, "DREAM DESIGN DISRUPT," combines striking art with Tina's personal story of persevering through struggles to achieve international acclaim. A visually stunning memoir, it encourages readers to find inspiration in the beauty around them and forge the life of their dreams.Tina is Creative Director and CEO of Nathan Anthony Furniture, a company she and her husband Khai Mai founded in 2005 Their mission is to create beautiful, unforgettable furnishings that light up the room; delight the hearts of others with new fabrications, sculptured shapes and artful touches; excel at craftsmanship and construction; operate from a space of love and gratitude; and craft responsibly in Southern California.Tina holds a Juris Doctor Degree from Loyola Law School, a Bachelor's Degree in English from UCLA, and an Associate of Arts Degree in Merchandise Marketing Management from Fashion Institute of Design & Merchandising. She sits on the Board of Directors for the Burbank Youth Vocal Arts Foundation. Memberships include The California Bar Association, Female Founders Collective, Women's Leadership Development Network (WithIt), The International Society of Furniture Designers and The Sustainable Furnishings Council. In her free time she enjoys travel, window shopping, visiting museums and cathedrals, live theater, beach cruising, working out, poetry, writing, dancing, painting, and creating things. Her volunteer work includes the performing arts program at Burbank High School, and delivering or cooking food for Ascenicia: Lifting People out of Homeless, Glendale, CA. She lives with her husband and son in Burbank. Learn more atwww.lovenathananthony.com.Online Press Kit: https://tinanicole.onlinepresskit247.comWebsite: http://www.lovenathananthony.comContact: Klaudia Simon, ibookinterviews@gmail.com

4 Ways to Fight Climate ChangeDr. Anita SanchezAuthor, transformational leadership consultantDr. Anita Sanchez"1) Own It: Own the situation at both the micro and macro levels. The way we treat our world reflects the way we treat ourselves. 2) Acknowledge Finger Pointing: We are quick to blame "evil" multinational corporations, greedy politicians, powerful media interests, and more. These entities could not exist, though, if we were not complicit. They thrive on our fear, division, despair, lethargy, and judgment.3) Connect From the Heart: Reconnect with each other and with the cycles of the natural world, including the movement of weather conditions and plant and animal behavior. Most of all, though, we must reconnect with our true selves. When we honor the spirit that resides within us, this will be reflected in our external world. It starts and ends with love. 4) Get Into Collective Action: Wisdom keepers and scientists are sharing many ways that we can make an impact through collective action.Our families, churches, communities, and businesses can work in concert with our natural ecological systems as well as with technology and scientific solutions. By cooperating with nature and with each other, we can create a thriving way of life for us, for our children, and for the offspring of all living things on Earth."Anita Sanchez, Ph.D., Aztec and Mexican-American, is a transformational leadership consultant, speaker, coach and author of the international bestselling book, "The Four Sacred Gifts: Indigenous Wisdom for Modern Times," available in paperback, hardcover, e-book, and audiobook from Simon & Schuster. She bridges indigenous teachings with the latest science to inspire and equip women and men to enjoy meaningful, empowered lives and careers. With four decades of experience coaching and training executives and their teams in dozens of Fortune 500 companies, governmental groups and non-governmental agencies, Anita is an established leader in global organizational change initiatives. She is a member of the Transformational Leadership Council with luminaries such as Jack Canfield, Marianne Williamson and John Gray, as well as the Association of Transformational Leaders, the Evolutionary Business Council, and serves on the Boards of the Bioneers organization and the Pachamama Alliance. Anita holds a Ph.D. in Organizational Development from the University of Colorado, Denver. She resides in the mountains outside of Boulder, CO with her husband and youngest son. For more information and to download the free song that is based on the book, visitwww.FourSacredGifts.com. For information on Anita's diversity, inclusion, and unconscious bias training, see consulting websitewww.SanchezTennis.com.Online Press Kit: http://anitasanchez.onlinepresskit247.comWebsite: http://www.FourSacredGifts.comand http://www.SanchezTennis.comContact: Klaudia Simon, ibookinterviews@gmail.com

3 Mindfulness Tips for a Happier RelationshipJulie PotikerAuthor, Mindfulness TeacherMindful Methods for Life"1) Practice gratitude in your relationship: Turn your mindful attention towards all you are grateful for about your partner. What about them makes you smile most?2) Share your gratitude with your partner: This can be a conversation, a card, a letter, a song, a drawing express your gratitude to them however it feels best to you! Let your partner know that you see what's amazing about them. You can do this to celebrate an anniversary, birthday, or holiday, or special event or even better just for the heck of it! We all know how wonderful it feels to be acknowledged lovingly just for love's sake. 3) Transform challenges with Loving Kindness: Challenges and frustrations are a normal part of life with a partner, but they don't have to be so overwhelming when they arise. Next time you're faced with one of these moments, try the practice of Loving Kindness. Loving Kindness softens the situation and creates more space for compassion. Here are some examples of Loving Kindness mantras you can try. You can also create your own. Experiment with switching "you" for "I" and "we" and see how that feels.You are loved. May you be safe. May you be healthy. May you live with ease. May you be loved and appreciated. May you be valued. May you be kind. May all beings be safe and free from suffering."Author and mindfulness expert Julie Potiker is an attorney who began her serious study and investigation of mindfulness after graduating from the Mindfulness-Based Stress Reduction program at the University of California, San Diego. She was trained by Kristin Neff, Christopher Germer and UCSD as a Mindful Self-Compassion Teacher. She went on to study with Rick Hanson, becoming a graduate of his Positive Neuroplasticity Training Professional Course. Potiker also completed Bren Brown's Living Brave Semester. Now, she shares these and other mindfulness techniques with the world through her Mindful Methods for Life trainings and her new book: "Life Falls Apart, but You Don't Have To: Mindful Methods for Staying Calm In the Midst of Chaos." She holds a B.G.S. from the University of Michigan and a J.D. from George Washington University. For more information, visitwww.MindfulMethodsForLife.com.Online Press Kit: http://www.JuliePotiker.OnlinePressKit247.comWebsite: http://www.MindfulMethodsForLife.comContact: Jennifer Thomas, jennifer.wasabi10@gmail.com

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How to Shake up Your Diet in Seattle - Thrillist Courtesy of Taylor Shellfish Farms

Keeping up with the latest and greatest of a citys food scene can take a toll on your body. Restaurant food in general runs a bit heavy and those Instagram darlings tend to be the kinds of menu items that particularly pack on the paunch. But Seattles idyllic setting -- nestled between the pristine waters of Puget Sound, the lush farmland of the Skagit Valley, and the acclaimed orchards on the east side of the Cascades -- provides the city with fresh ingredients that creative chefs can turn into healthful dishes without even having to try. Yes, Seattle is full of places where you can eat well while eating your way to wellness, and weve rounded up a few of our favorite dishes to set you on that path.

In some cities, the hot happy hour bar serves chicken wings or deep-fried cheese sticks. In Seattle, theres no better post-work snack than shellfish. Oyster happy hours abound around the city, and theres always at least one oyster on discount at Taylor, where there are also drink deals (from 2-5pm or 3-6pm, depending on location). But the real value is in the Salish Sampler (available at the Queen Anne and Bellevue locations), a giant platter that will lure your co-workers from their usual haunts with a variety of local oysters, chilled prawns, sliced sashimi, and whatever else is looking good at the raw bar. Because Taylor -- a fifth-generation shellfish farm -- also grows most of the shellfish themselves, its as fresh as possible, straight from low tide to the high bar tables.

Every meal at Vif, a wine merchant/cafe, feels like self care. Its the kind of place where people stop to chat with their barista or camp out for hours with their work -- everyday. In part, thats possible because its the kind of place where the food leaves you feeling great, both physically and about what you just ordered. That includes the most satisfying way to start the day: a bowl of green lentils enriched by a seven-minute egg plopped in the center and the tangy tangle of pickled fennel on top.

When people hear that the best ice cream in Seattle comes from a vegan shop, reactions tend to range from somewhat dubious to really, really sure that everyone is wrong. However, the textures and flavors pop in the nut- and coconut-based concoctions from this partnership between a pastry chef and a ballerina-turned-vegan cafe owner. But perhaps their most impressive feat of frozen dessert wizardry is the smooth sorbet with the richness of beet juice, sweetness of berries, and just that tiny hint of rosewater romance.

Ethiopian cuisine, of which Seattle has a fair amount, tends to go well with health-focused eating: the staple starch is injera, a bread made from the high-iron, gluten-free ancient grain called teff. Beyond that, a calendar full of fasts abstaining from meat and animal products in Ethiopian culture means that there are always tons of vegetarian -- and often vegan -- options on every menu. The vegetarian combo at Jebena, like at many places, includes a scoop of shiro wot (a garbanzo-flour stew), turmeric-tinted cabbage, red and yellow lentils, a clump of spinach, and a salad. But Jebenas versions of these foods, made from scratch by owner Martha Seyoum and her family, are easily some of the best in the city, with clear flavors and varied textures, along with her incredible service. Call ahead to request all-teff injera (gluten-free) or to see if shell be pouring coffee from the jebena, the traditional pot for which the restaurant is named.

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Southeast Asias vegetable-heavy cuisine creates an easy go-to for folks in search of a salad in Seattle. But among the wide variety of Thai and Vietnamese restaurants, this Rainier Valley gem has long stood out for its careful preparations of Isaan food -- the cuisine of Northern Thailand and neighboring Laos. But unlike the low-key versions of the hand-shredded underripe fruit salad youll find in Thai and Vietnamese restaurants, this Lao version packs a wallop of flavor with the addition of padaek, or fragrant fish paste.

Since well before the arrival of the ubiquitous poke bowl restaurants, this humble downtown lunch shop has served the best raw fish bowl around. While the menu includes a few dozen ways to order protein over rice, the hwe dup bap -- sashimi-style fish with spicy Korean sauce -- keeps things fresh and healthy. Every bowl includes lightly steamed vegetables and the option for brown rice instead of white (or double vegetables). While plenty of people in the always-long line (dont worry, it moves quickly) might be seduced by the meatier options, the raw fish tastes -- and feels -- the best.

Each of chef Mutsuko Somas bowls of soba noodles contain endless depths of comfort. Inspired by Washingtons big buckwheat crop, Soma returned to Japan to master the art of making noodles from its nutritious seeds. Now, at her Fremont noodle bar, she serves up bowl after bowl with subtle, savory broth. The menu changes with the seasons, but few of the noodle options rival the matsutake bowl, made from the earthy, elusive pine mushroom. Brightened with yuzu zest and filled out with mitsuba (a leafy green), and leeks, the bowl screams warmth without the unhealthfulness that usually accompanies so-called comfort foods.

The size of a large hallway, Anar is a juice bar and health-focused lunch spot from the same folks whose Mamnoon, Mbar, and Mamnoon Street have received much critical acclaim. But you dont hear much about Anar, and that has nothing to do with the quality. The little spot churns out fresh, cold-pressed juices and bowls of vegetarian Middle Eastern food, like a chickpea stew called balila. Spiced with cumin, turmeric, and Aleppo pepper, and brightened with lemon and fresh parsley, its thick and filling -- especially so with the optional dollop of yogurt.

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Original post:
8 Healthy Dishes You Need to Try in Seattle - Thrillist

Many processed foods earn high marks for convenience but poor marks for health. But the truth is, the term processed spans a wide range of foods, from healthful pre-washed salad greens (some form of processing occurs to wash and bag the greens) to less healthful processed meats. When it comes to processed foods, the magic is in the minimal minimally processed, that is. Minimally processed foods can simplify prepping and cooking so you can enjoy nourishing and filling meals without spending too time in the kitchen. Its still a good idea to limit the overly processed stuff, but in the name of convenience, I rounded up the 19 processed foods nutritionists cant live without. Here are the items that deserve a spot in your kitchen.

Your goal, should you choose to accept it, is to select healthful, minimally processed foods that save time and enable you to eat well. Whole grain brown rice is a stellar example. It can take up to 45 minutes to make brown rice on the stovetop, but the pre-cooked, frozen brown rice is ready in just 3-4 minutes, says Dawn Jackson Blatner, RDN, author of "The Superfood Swap". She recommends adding it to burrito bowls and stir fries.

If youre cooking dried beans from scratch, the Instant Pot shaves some time. But the canned variety saves even more! I love the convenience of canned black beans versus cooking them from scratch, says Keri Gans, RDN, author of "The Small Change Diet" and creator of The Keri Report. Theyre a good source of fiber and plant-based protein and they make a healthy addition to my pasta Bolognese sauce, baked potato, or a bowl of sauted veggies and barley.

When youre using canned beans, be sure to buy no- or low-sodium varieties and if they contain any sodium, give them a good rinse under running water, which reduces the salt count considerably.

While were on the subject of beans, heres another healthy processed food to add to your cart. Roasted garbanzo beans are loaded with plant-protein and fiber so theyre an incredibly satisfying snack, says Jackson Blatner. You can make your own in the oven, but it takes about 30 minutes (and truthfully I can never get them the perfect texture). The pre-made ones come in lots of delish sweet and savory flavors. I love traveling with these in my purse and they also taste great on salads.

A typical bowl of pasta is high in carbs and low in fiber and protein. Since these two substances make meals filling, you may find yourself downing multiple portions to satisfy your appetite. You can balance out your pasta and boost the fiber and protein by tossing in foods like veggies and shrimp, but you could also swap it with some bean-based pasta to get a head start. When I don't have anything prepared for dinner and Im short on time, lentil or chickpea pasta is my go-to, says Angie Asche, RD, of Eleat Sports Nutrition. She points out that they're much higher in protein and fiber than traditional wheat pasta. One serving typically provides at least 20 grams of protein and the only ingredient in the product I use is organic chickpea flour or green lentil flour. Since pasta is always dressed up in sauce, its a nutritious upgrade thats hardly noticeable.

Vegetarians swear by this plant-based protein so whether youre a meat-eater or not, take note. As a vegetarian, I always have a block of tempeh in my fridge to add quick protein to my meals. Technically, tempeh is considered a processed form of soy because its made by fermenting cooked soybeans and then molding them into a dense block with some grains (typically rice). With that, it has a dense and chewy texture that I really like, as well as a nutty flavor, explains NYC-based registered dietitian, Natalie Rizzo.

For all you protein seekers, Rizzo also notes that a half block of tempeh has about 20 grams of protein and just 240 calories. Another bonus: The fermentation process creates beneficial probiotics, she says. If you arent sure how to make it, Rizzo offers this pro tip that doesnt require any skill: Just throw it in a pan with a marinade for a few minutes and add to a rice bowl.

Stocking up on frozen produce makes a ton of sense! A recent study found that people who eat these frozen gems consume more produce than people who dont keep their freezers stocked. The frozen fruit and veggie eaters also had higher intakes of fiber, potassium, calcium, and vitamin D nutrients that many Americans fall short on.

Im a big smoothie lover, so my freezer is always stocked with frozen fruits and veggies. And what I love about frozen produce is that its flash frozen at the peak of freshness, locking in great taste and nutrients, so you can eat it out of season, says Rizzo. Not only can you enjoy fresh fruit and veggies year-round, but buying frozen also makes organic produce more affordable.

Its a common misconception that canned fruit is loaded with added sugar and while it can be canned in heavy syrup, its often canned in juice. While I love fresh pineapple chunks, its challenging to get a sweet, affordable, fresh pineapple in the dead of winter in New England. Thats why I head to the canned fruit aisle for the canned variety packed in juice. A cup of canned chunks provides about 100 calories, over 2 grams of fiber, and almost 30 percent of the recommended daily value of vitamin C for the bargain price of about a buck, says Joan Salge Blake, RD, a nutrition professor at Boston University and the host of the hit nutrition and wellness podcast, "SpotOn!".

Canned pineapple chunks are a great way to sweeten stir fries without added sugar or you can try serving the drained chunks with some lower-sugar granola, chopped nuts, and a spoonful of creamy Greek yogurt for a delicious snack or dessert.

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Notice a theme here? When fresh tomatoes are no longer in season, I rely heavily on canned tomato products, like canned diced tomatoes and tomato puree, says Jackie Newgent, RDN, culinary nutritionist, author of "The Clean & Simple Diabetes Cookbook", and advisor to Lunch Unpacked. In other words, when you want the best out-of-season produce, frozen or canned may be the way to go. Nutritional speaking, tomatoes are canned at their peak of ripeness, nutritional value, flavor and color, says Newgent who also shares that they pack a nutritional advantage. Theyre loaded with lycopene, a health-promoting plant nutrient, which is actually enhanced by the processing.

Heres a fresh, pre-prepped veggie mix that will instantly boost the healthfulness of your next Taco Tuesday. Jackson Blatner points out that cabbage is a superfood thats in the same veggie family as kale and broccoli. Getting it pre-shredded is a major time saver. Plus, to make it from scratch, you need two heads of cabbage (green and red) which is waaaay too much to eat before it goes bad, she explains. The packed mix will minimize food waste. In addition to tacos, Jackson Blatner says she loves it in lunch bowls and stir fries.

Need something to go with that chickpea or lentil pasta? Jarred marinara sauce to the rescue! I have 3 kids and one of them doesnt eat meat, so we eat a fair amount of regular and chickpea pasta. While I love the idea of making marinara from scratch, its time-consuming and I usually only have 20-30 minutes to get dinner on the table," says Frances Largeman-Roth, RDN, author of "Eating in Color" and creator of the FLR VIP program. She recommends choosing a marina sauce with no added sugars and a reasonable amount of sodium to make this convenience item a very healthy option. Jarred marinara sauce also offers the antioxidant lycopene, which has been linked to improving eye, skin and bone health and may help reduce the risk of prostate and breast cancer, she says.

Herbs and seasonings are one way to boost the flavor of wholesome foods, but hot sauce is another. When creating healthful cuisine, I love sneaking in ingredients to assure flavors are as good or better than not-so-healthful options. I find that adding a few drops of hot sauce to select dishes, especially soups and stews, provides that bonus oomph to create extra enjoyment, says Newgent. Hot sauces are vegetable-based usually with peppers making them versatile in cooking. Newgent recommends using one without sodium bisulfite or other preservatives.

Kudos to anyone whos making broth from scratch, but if youve got better things to do with your time (like binge watching two seasons of Killing Eve), theres no shame in taking this shortcut. While I'd love to make my own homemade broth from scratch, it's just not realistic with my work schedule. I always have a few containers of organic vegetable broth in my pantry to use in several last-minute dishes, soups, curries, or even just to boil quinoa and rice for additional flavor, says Asche.

Most Americans arent hitting the recommended two servings of seafood per week, yet its a simple (and tasty) habit that can lower your risk of heart disease and stroke. To help you hit your goal, consider canned seafood. Hands down, one of the easiest ways to get more omega-3 packed fish into your diet is with canned tuna, says Largeman-Roth. You can find it in easy to open cans, pouches and more these days, she explains. Largeman-Roth says that three ounces of chunk light tuna packs 16 grams of protein and about 140 milligrams of DHA and EPA omega 3s per each 70-calorie serving. Its a great choice whether youre trying to boost your omega-3 intake or just looking for a lean source of protein, she says.

Maya Feller, RD, author of "The Southern Comfort Food Diabetes Cookbook" is another fan of canned and pouched seafood. There are times when we don't have access to wild or sustainably sourced salmon and wild salmon in a pouch is an economical as well as a convenient way to get your recommended two servings per week, she says. Sardines are also tops on her list of healthy processed foods. Theyre a delicious small fish, rich in protein, heart-healthy fats, and vitamins and minerals, including vitamin D. Theres some compelling research around brain health and fatty fish consumption, says Feller.

Yes, you can make your own pesto (like you can make your own broth and stock), but you dont have to go the extra mile. Making pesto can take time that many people don't have, says Feller. Pesto in a jar is generally extra virgin olive oil, known for its anti-inflammatory properties, basil, which is rich in phytonutrients, garlic, which has been researched in relation to blood pressure regulation, and pine nuts, which are a good source of heart-healthy fats, she explains. According to Feller, the combination makes for a nourishing topping that can be used in a number of meals, such as a seasoning for baked fish or a dressing (when thinned with extra EVOO or warm water) for greens. Amy Gorin, RDN, says its also a great base for pizza if youre looking for something other than traditional tomato sauce.

Nut and seed butters check a lot of boxes: Theyre super healthy, really delicious, and offer a lot of versatility. Almond butter is a great source of heart-healthy monounsaturated fats and the antioxidant vitamin E, which may help protect our body from damage caused by free radicals, explains Gans. Its a go-to for me in my morning bowl of oatmeal or on a slice of 100 percent whole grain bread for added protein and fiber to start my day.

Largeman-Roth uses peanut butter for after school snacks and for adding a quick and delicious hit of plant-protein (7 grams per 2 tablespoons) at breakfast. We schmear it on frozen waffles (another great convenience item!), apple slices, muffins and more. Besides being totally delicious, I love that its economical and also shelf-stable, she says.

For those who are allergic to nuts (or those who want to branch out), sunflower seed butter is a great alternative. Its become a huge mainstay in my family's kitchen, says Lindsey Janeiro, RDN of Nutrition to Fit. I've had lifelong severe tree nut allergies, but my baby was recently diagnosed with peanut allergies, too. Thats why she uses sunflower seed butter in place of peanut butter and other nut butters. Its full of healthy fats and also contains fiber and protein, making it a great addition to homemade sauces and baked goods. It can also be added to a basic apple or crackers for a more macronutrient balanced snack, she adds.

Though its a fan favorite in the fall, pumpkin puree is a processed food RDs love year-round. The puree adds a boost of immune-boosting beta-carotene to breakfast staples like pancakes, smoothies and waffles, says Largeman-Roth. You can certainly make your own pumpkin puree, especially at this time of year, but the fact that all the strings have been removed makes the canned variety so much easier! she says. I think we can all agree on that.

Canned fish scores high on the convenience meter, but dont rule out frozen seafood, which has the same good-for you omega-3 fish fats, DHA and EPA. Much of the fish you buy has been pre-frozen so buying it already frozen is almost like buying it at the fish counter. To make a quick, easy meal for either dinner or even lunch when Im working from home, I keep ready-to-cook salmon filets in the freezer. All I have to do is stick them in the oven! says Gorin.

Gorin suggests using the mercury wallet card from the Natural Resources Defense Council as a guide to choosing fish with less mercury and FishWatch.gov to see which choices are most sustainable. Spotting the MSC blue fish label is another way to identify sustainable seafood.

Plain yogurt and cottage cheese both fall in the camp of healthier processed foods. This often overlooked gem is one of my daily staples. Not only is it fabulous with fruit, on whole grain toast, waffles, oatmeal or salads, but the super high protein content helps to keep you full in between meals, Lauren Harris-Pincus, RDN, author of "The Protein-Packed Breakfast Club". "There are so many culinary uses for cottage cheese! Its the secret to creamy smoothies as its much less tangy than Greek yogurt. Mix it into eggs before scrambling for a cheesy, creamy texture, or use as a protein boost in pancake batter. Mix with goat cheese for a tasty base for a flatbread. The possibilities are endless, and you will benefit from about 13 grams of satisfying protein per 1/2 cup serving, she says.

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19 processed foods nutritionists swear by - NBC News