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4 Tips on How to Keep a Relationship Strong

Are you searching for help on how to keep a relationship strong?

This post provides information about 4 helpful tips on how to keep a relationship strong, including: staying involved, talking openly, scheduling “me” time, and appreciating each other.

Staying Involved
Some relationships get stuck in peaceful coexistence, but without truly relating to each other and working together. While it may seem stable on the surface, lack of involvement and communication increases distance. When you need to talk about something important, the connection and understanding may no longer be there. Source: HelpGuide

Talking Openly
Communication is a key piece of healthy relationships. Healthy couples make time to check in with one another on a regular basis. Try to spend a few minutes each day discussing deeper or more personal subjects to stay connected to your partner over the long term. Source: APA

Scheduling “Me” Time
“Every relationship needs ‘no-relationship’ time. You work all day, so when you get home you feel like you have to be with your partner for the rest of the night. No good. Let him work in the garage or play video games while you do yoga or watch the show you DVRed two weeks ago. Have an hour of ‘me’ time every day. Source: Glamour

Appreciating Each Other
Often, we forget to let other people in our lives know that we appreciate them. We think it, but we don’t remember to show it. This occurs in our romantic relationships as well. Show your special someone that you love him or her. This could be done with words, cards, flowers, acts of kindness, or more. Remember, a flower a day keeps the fights at bay. Okay, maybe not every day, but you get the point. Source: Bustle

We hope that this post helped you gain some insight into how to keep a relationship strong. If you would like to get more information, please give us a call or contact us here.

Contact:
Gina Vanderham Psychotherapy Practice
470 Granville St #830
Vancouver, BC V6C 1V4
(604) 733-7428

The post 4 Tips on How to Keep a Relationship Strong appeared first on Gina Vanderham.

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These Are The Most Annoying Types Of Facebook Posts By State

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5 Solutions to the Biggest Challenges of Eating Out

There are so many wonderful things about going out to eat: It’s fast, quick, easy and tasty. But, if you’re trying to be mindful of your choices or making positive nutrition changes, eating out can be a barrier to success.

Americans eat and drink on average about a third of their total daily calories away from home. While it’s ideal to eat mostly home-cooked meals, life can sometimes get in the way, and there will be times when eating out is inevitable. If you eat out often, try limiting yourself to one or two times per week or a level you feel good about in your own situation, schedule and lifestyle.

Making healthy choices while eating out is a challenge. To help, here are the five most-common pitfalls for eating out, plus tips on how you can successfully navigate around them.

1. You show up too hungry.
Here’s a typical scenario: you’re hungry, and then you decide to head out to eat. Sometimes it’s fast food, and you’re eating within minutes. Sit-down restaurants exacerbate the situation by making you play the waiting game: you wait to be seated, then wait to get the menu, then wait until your food arrives (with a bread basket staring you in the face!). By the time your food actually comes, you are past the point of reasonable hunger–you are so hungry you might even feel out of control about what you eat and how much. Even though it’s tempting to “save up” calories in preparation for eating out, it usually isn’t a great idea. The desperate hunger you feel can be detrimental to making the best decision in the moment.

Instead of letting yourself get to the desperate hunger (aka hangry) zone, remember to eat regular meals and light snacks during the day leading up to a night out. Let yourself be hungry, but let it be the type of hunger that’s reasonable and in control–that may mean grabbing a banana or handful of almonds before dining out.

2. You’re served huge portion sizes.
According to Drs. Lisa Young and Marion Nestle, portion sizes at restaurants took a sharp increase in the US during the 1970s and have continued to expand. Multiple well-controlled studies have shown that, when offered larger portion sizes, people tend to consume more. For example, one study gave participants four different portion sizes of macaroni and cheese on different days (small, medium, large and extra-large portions). They found a 30% increase in calorie consumption when participants were offered the extra-large portion versus the small portion. The take-home message is this: the portion sizes at restaurants are more food than we need, and, when we are served huge portions, we tend to overeat.

Combat the large portions by trying a few things:

• Share an entree with a friend.
• Order the “kid” size.
• Opt for a vegetable side dish rather than fries or chips when given the option.
• Use the plate method. Visualize how that restaurant meal would look like on your plate at home. Try to eat the equivalent of about a quarter of your plate of protein, quarter of starch and half your plate of vegetables.
• Look up the nutrition information on MyFitnessPal, and decide what you have room for in your day before you get to the restaurant. Already there? Try the app’s new restaurant logging feature.
• Ask for a doggie bag, and pack up half of your food before you start eating.

3. Drinks add up.
Sometimes when we eat out, we feel the pressure to order a drink. A small 12-ounce soft drink contains about 140 calories. Cocktails can range from 100 to as many as 500 calories per drink. Don’t be afraid to order water–it can save you calories and money to boot! If you choose to have a drink, make it occasional and intentional. Enjoy it as a treat!

4. You’re surrounded by deliciously tempting choices.
One of the joys of eating out is knowing you’re eating food that’s delicious, and you don’t even have to do any dishes! Everything on the menu can make you salivate. Many of us get stuck in the trap of feeling a sense of scarcity with eating out and think, “When will I eat this again?” or “I never get this food, I have to get it all in now!” Rather than falling victim to the temptations around you, remind yourself that you can come back another time, or you can take home the leftovers so there’s no need to go overboard in this moment. It takes practice, but it’s worth it!

5. The “cheating” mentality creeps in.
Because eating out is a treat, we can sometimes fall into the trap of the “cheating” mentality. Labels of “bad” foods or “unhealthy” foods can cause you to feel guilty about your choices. Often, what results is throwing in the towel for the time-being only to be followed by a deep sense of guilt and regret. This becomes an unhealthy cycle of falling off the bandwagon and recommitting. Instead, enjoy the food before you without guilt, and know that healthy eating is not perfect eating. It’s about making healthy choices most of the time and allowing yourself to enjoy all foods.The cheating mentality does not help you in the long run; it leads to unhealthy cycles and a damaged relationship with food.

While some aspects of eating out are stacked against us, it’s still possible to make healthful foods choices. If you can reduce how often you eat outside of the home, do it! If you can work on tuning in to your body, recognizing and becoming aware of the common pitfalls, you will be more likely to be able to enjoy the occasional fun night out free of guilt or shame.

Love to dine out? We’re thrilled to announce that MyFitnessPal now has a special Restaurant Logging feature—an even easier way to stay on track with your health goals when you dine out at restaurants! To celebrate the launch of this new feature, we’ve teamed up with Panera Bread® for an amazing sweepstakes. Enter here for a chance to win Panera for a year!

The post 5 Solutions to the Biggest Challenges of Eating Out appeared first on Hello Healthy.

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Take A Peek Into Mark Zuckerberg's Ultra-Minimalist Closet

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Turkey Orzo Soup

With an aromatic veggie trifecta of onions, carrots, and celery swimming in a delicious turkey- and lemon-scented broth, Uproot Kitchen‘s turkey orzo soup is a soul-warmer, perfect for a chilly night. Save time making this hearty dish by using leftover turkey meat or rotisserie chicken.

Turkey Orzo Soup

Ingredients

• 1 large white onion
• 4 medium carrots
• 4 medium stalks celery hearts
• 2 tablespoons olive oil
• 4 cloves of garlic
• 1 1/2 pounds turkey breast cutlets (if using cooked turkey, see note below)
• 10 cups chicken broth
• 1 1/2 cups dry orzo pasta
• 2 lemons, juiced (about 1/4 cup)
• 2 tablespoons chopped fresh parsley

Directions

Dice onion, carrots, and celery hearts. You should get about 2 cups diced onion, and 1.5 cups each of diced carrots and celery.

In a soup pot, add diced vegetables along with 2 tablespoons olive oil and sauté for 5 minutes on medium heat.

Mince garlic cloves and add them to the pot, sauteeing for 2 minutes.

Add in turkey breast cutlets (thinly sliced raw turkey breast), broth, and dry pasta. Bring the soup to a simmer, and then allow it to cook for 15-20 minutes.

Test the orzo pasta for doneness before turning off the heat. Remove the turkey meat and shred it using 2 forks, and then return it to the pot.

Add in the lemon juice and fresh parsley. Stir to combine, and serve hot in 2 cup portions.

Notes:

• Add additional liquid when reheating leftovers of the soup as the orzo pasta will absorb additional liquid. Soup can be frozen for up to 3 months in freezer bags in 2 cup portions.
• If you are using leftover shredded turkey (about 3 cups is recommended), add the cooked meat during the last 5-7 minutes of cooking.

Nutrition Information

Serves: 8 |  Serving Size: 2 cups soup

Per serving: Calories: 404; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 49mg; Sodium: 428mg; Carbohydrate: 61g; Dietary Fiber: 5g; Sugar: 4g; Protein: 36g

Nutrition Bonus: Potassium: 1128mg; Iron: 21%; Vitamin A: 104%; Vitamin C: 97%; Calcium: 33% 

Marisa Westbrook is a public health professional and food blogger who shares healthy recipes for active lifestyles. By using whole ingredients, getting workouts in, and walking to fro-yo, she finds a healthy living balance. Visit her blog Uproot Kitchen for healthy recipes, travel and restaurant recaps, and active lifestyle tips, or connect with her via Twitter, Facebook & Instagram.

Photo courtesy of Marisa Westbrook. Original recipe published on Uproot Kitchen.

The post Turkey Orzo Soup appeared first on Hello Healthy.

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4 Small Exercise Tweaks that Lead to Big Results

Are you just not seeing results from the fitness program you’re doing? Whatever your particular situation is, it might be time to look at the way in which you are performing the important exercises in your plan. Very often, all it takes is one small tweak to that movement to get you seeing results again.

Let’s walk you through some of the common errors that many people often make with their exercises so that you can see for certain how to adjust them in your workout plan.

1. The Full Squat

Of all the moves you do in your workout program, perhaps the full squat is the most important. Squats work multiple muscle groups at once, boost your heart rate, and will enhance your balance and agility.

The biggest error made with this movement is not going all the way down to the ground. Remember, if you move halfway through an exercise, you’ll see half the results. By going all the way down to the ground in the squat, you’ll get greater glute activation, meaning better butt building results. If you want that round, curved backside, squatting as low down to the ground as possible is a necessity.

2. The Bent Over Row

Now we come to the bent over row. The biggest mistake here is letting momentum take over the exercise.

As you bend over, you want to really think of squeezing the shoulder blades back and together as you lift the bar up towards the chest. Never swing the weight upward or you’ll have very little muscle activation and put yourself at risk for lower back pain. Keep the back as stationary as possible and that too will help ensure it’s only muscular power driving this movement.

3. The Crunch

The front crunch is another commonly performed exercise that will help build muscular strength and endurance throughout the core – if you perform it correctly.

This move is all about the mind-muscle connection. You need to really focus on just squeezing those abs as you let the upper body rise up into the crunch position and then lower it back down again. Never pull on the back of your head with your hands or swing the body upward using momentum in this movement as well. Slow, controlled, and steady – that needs to be how this exercise is performed.

4. The Push-Up

Finally, when doing push-ups, make sure that you don’t short yourself here like you may have been doing on your squats.

Go all the way down to the ground so that your chest is just inches from touching. Half push-ups will do very little to build muscular strength. If anything, they’ll just put excess stress on your shoulder and elbow joints as you bounce up and down through the movement. Lower down on a three count, pause at the bottom for a one count, and then press up over a two count. This will really have you feeling the muscles you’re targeting.

Clean up these four exercises in your workout program and you’ll be amazed at the results that you start to see.

The post 4 Small Exercise Tweaks that Lead to Big Results appeared first on Hello Healthy.

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Try This Total-Body Workout From A World-Famous Boxer

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6 Things to Keep in Mind When Dining Out

It’s easy to eat mindfully at home—fresh ingredients and measuring utensils for the win! The real problem is when you hit a new restaurant with friends or stop in for a quick bite somewhere. Your healthy eating plan can totally be derailed the second your server hands you a menu.

If you’re not sure whether “pan-seared” or “pan-fried” is the way to go, or if you’re lost when it comes to alcohol and dessert options, you’ve come to the right place. Here, two registered dietitians share their secrets for decoding the major diet traps while dining out.

1. Remember your “ideal plate” A good rule of thumb: half your plate should be filled with veggies (potatoes don’t count). So when you think about your meal as a whole while ordering off the menu, try to keep half of what you’ll consume vegetable-based, “Whether that means adding extra greens on the side, starting with salad and making sure your main also includes veggies, or even adding extra veggies to a pasta dish,” says Jackie London, M.S., R.D.N. “It will rack up the fiber content, which will help you feel full faster, and stay that way.”

2. Don’t fear splitting or special requests You will not be loathed by waitstaff if you make special requests to lighten up a menu item or if you ask to split a dish. “It’s important to share—you save so many calories that way,” says Bonnie Taub-Dix, R.D.N. “Being in a restaurant is not like going to a friend’s house for dinner. You are paying,” she says. Which means you can order one great main dish to share and two side salads, ask your server how a dish is prepared, request veggie subs for high-cal sides, ask for less butter or oil to be used for cooking—whatever, it’s your meal! (Helpful advice: If you’re splitting a meal with a friend, tipping as though you’d ordered two main courses is always a nice gesture.)

3. Choose dressing and sauce carefully “The number one pitfall my clients run into is picking items that would otherwise be healthy, but instead racking up a high-calorie-from-fat content due to cream or cheese-based dressings or sauces,” says London. The most common offenders? Caesar, ranch, creamy balsamic, and Thousand Island dressings; cream-based soup and alfredo sauces; mayo or aioli on anything; and potatoes, polenta, and other starch-based items like “creamy” risotto and pasta. All of which are butter- and cream-laden. Ask for dressing on the side and don’t use the whole pitcher—use only what you need, or opt for a tablespoon of heart-healthy olive oil and balsamic vinegar instead. Avoid cream-based main courses, or order sauce on the side there, as well. “Choosing a tomato-based sauce or vegetable broth is an easy swap—you’ll cut calories and keep the veggie-based fiber content high,” London says.

4. Forget about cleaning your plate You don’t have to be a member of the Clean Plate Club, says Taub-Dix. “Think about it,” she says. “If a 6’4” male construction worker and a 4’11” mother order the same dish, someone is getting a very wrong portion size.” Don’t rely on the restaurant to tell you how much you should eat—know what a common portion size looks like and take the rest home to enjoy as another meal later. (The Mayo Clinic has a slideshow of some common healthy portions.)

5. Look for healthy words on the menu There are good and bad menu buzzwords. The good ones: steamed, grilled, roasted, broiled, boiled, poached, “lightly” sauteed, pan-seared, and blackened. “These imply less added butter, oil, sauce, cream and breading, allowing you to enjoy the meat you choose without a lot of added calories,” says London. Some bad buzzwords: crispy, crunchy, deep-fried, pan-fried, stir-fried, breaded, parmesan, doughy, dumpling, rolls, and creamy. “These signal added calories from oil, breading, or both,” says London. “When you’re in a scenario where people are sharing appetizers or the whole meal in general, pick one of the more treat-like items, spring rolls or dumplings for instance, and have a few bites before passing it on.” This keeps calories in check so you can have your cake and eat it, too. Speaking of cake, this rule also applies to dessert. “I am never one to skip dessert, so I understand when clients don’t want to miss out on this either,” London says. “Choose one item that’s special to you, share it with a friend or date, have about three bites, and be done with it.”

6. Drink smart Don’t forget about liquid calories. Every glass adds up, and alcohol can skew your judgment, causing you to reach for the bread basket or order that extra dessert. Oops! Taub-Dix suggests sipping water while drinking alcohol at dinner, which has the added bonus of making sure your body isn’t mistaking thirst signals for hunger pangs so you don’t overeat. London recommends skipping mixed drinks, fruit-based beverages, and other cocktails, and ordering one clear drink only: wine (red, white, or champagne), spirit and soda (seltzer or diet cola, but no tonic), or the hard stuff on the rocks. “This will keep calories to a minimum and limit the double-hangover—feeling the residual effects of a high-sugar beverages,” she says.

What do you look for first when you pick up a menu?

Love to dine out? We’re thrilled to announce that MyFitnessPal now has a special Restaurant Logging feature—an even easier way to stay on track with your health goals when you dine out at restaurants! To celebrate the launch of this new feature, we’ve teamed up with Panera Bread® for an amazing sweepstakes. Enter here for a chance to win Panera for a year!

The post 6 Things to Keep in Mind When Dining Out appeared first on Hello Healthy.

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Crispy Baked Kale Chips

Side-step starchy potato, and get your salty snack fix to boot with these crispy baked kale chips from Dietitian Debbies Dishes. Nutritious kale bakes to perfect after being tossed with flavorful garlic, paprika and onion. Change up the flavor by using your favorite spices. Make in bulk for an easy low-carb, low-calorie snack to last you throughout the week.

Crispy Baked Kale Chips

Ingredients

• 1 (6-ounce) bunch curly green kale
• 1/2 tablespoon olive oil
• 1/2 teaspoon garlic powder
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon onion powder
• Salt to taste

Directions

Preheat oven to 300°F.

Remove stems from the kale leaves and chop into 1-inch to 2-inch pieces. Spin kale in a salad spinner to remove excess moisture or pat dry with paper towels. Transfer kale leaves to a large bowl.

Toss with olive oil, garlic powder, paprika, onion powder, and salt. Using your hands, gently massage oil into leaves.

Spread kale leaves in a single layer onto a baking sheet or two. (Make sure leaves don’t overlap.)

Bake for 20-25 minutes or until kale leaves have darkened and dried. Let sit on the stovetop for 5 minutes to cool before serving.

Store extra chips in an airtight container.

Nutrition Information

Serves: 3 |  Serving Size: 1 cup

Per serving: Calories: 41; Total Fat: 2g; Saturated Fat: 0.3g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 69mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 0g; Protein: 1g

Nutrition Bonus: Potassium: 198mg; Iron: 4%; Vitamin A: 178%; Vitamin C: 113%; Calcium: 5% 

Deborah Davis, MS, RD, practices clinical dietetics in Chicago, Illinois. She shares practical nutrition tips and healthy recipes on her personal blog, Dietitian Debbie Dishes. In her free time, you’ll likely find Deborah in the kitchen, camera and spatula in hand, developing recipes for her blog and freelance pieces. Connect with Deborah on Twitter and Instagram. Photo courtesy of Deborah Davis.

Original recipe published on Dietitian Debbie Dishes.

The post Crispy Baked Kale Chips appeared first on Hello Healthy.

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Writers Have Superpowers

by Matt Herron

Our new book, Scrivener Superpowers, is now live! Check out the book that readers say “transformed my writing process.” Learn more about the book here.

From time to time, I get disheartened about writing. Some sessions are so difficult that it takes me hours to string together a couple paragraphs. Other moments find me staring out the window at a day so bright and a sky so clear that I would like nothing more than to walk in nature—if it weren’t for the deadlines sneaking up on me.

Once in a while, a bad night of sleep has me questioning the entire endeavor. If I had just stuck with programming, my tired mind complains, echoing the short-sighted line of reasoning critics in my life have been harping on since I decided to become a writer, I’d be making way more money right now.

During moments when my natural enthusiasm for the craft of writing wanes, it’s useful to have a secret weapon to draw from my arsenal that reinvigorates my mind and makes me excited about working again.

That secret weapon is the certain knowledge that writers have superpowers.

3 Superpowers Writers Have

Here are a few of those writing superpowers and how we use them to make the world a better place.

1. Writers Time Travel

Writers are voyagers through time and space.

Without leaving their chair, a writer can visit Victorian England, a New York speakeasy during the Roaring Twenties, or Imperial China during the Ming dynasty. Using nothing more than a skill with words, a writer conjures the atmosphere and mannerisms of those eras, and shows people laughing, loving, and even dying for a noble cause.

Not only do writers travel back in time, but they hop forward as well. They visit places that don’t yet exist but which seem as real in the mind of the reader as if they lived there.

Using this superpower, writers help troubled teens escape the hardships of their lives. They help readers imagine a brighter future, and give people hope.

2. Writers Create Worlds from Nothing

Writers create entire worlds from nothing.

You might think a writer is just sitting there staring at a computer screen, but in reality they’re conjuring a world and populating it with living people.

Stories have longer lifespans than any creature of flesh and blood. Isn’t it worth all the heartache and sweat you pour into your work if it means you’ve created something that will live on after you’re gone?

The superpower of creating something from nothing also inspires others. It shows born writers that they can do it, too. It brings good into the world by offering a unique perspective that would never have existed without your work.

3. Writers Are Telepaths

Writers practice telepathy, the communications of thoughts or ideas from one mind to another.
“All the arts depend upon telepathy to some degree,” Stephen King wrote in On Writing, “but I believe that writing is the purest distillation.”

Don’t take for granted the ability to show a reader the image you see in your own mind through the medium of your words. Don’t get so distracted by worldbuilding or word count that you forget the reason you started writing in the first place.

Everyone’s reasons are different. I write not to craft a flawless sentence—though it’s nice when that happens—but to transfer images to the minds of my readers, images that connect to form stories that make people feel something.

Practice telepathy so that you can build castles in the reader’s mind, and show them that magic still exists.

Master Your Abilities

Like all powers, writing comes with a great responsibility. I don’t sit at the keyboard every day to experience drudgery—I do it it make a difference in the world.

That’s why I’m committed to sitting down every day and practicing, even when the going gets tough. This exercise reminds me what’s important so that I don’t lose sight of my goal.

Still, try to get out and enjoy nature once in a while. Even superheroes need a vacation.

Superheroes Also Use Cutting-Edge Technology

Did you ever see Batman driving a clunker? Do the Flash and his friends use anything but the latest scientific technology to save Central City? Think about Iron Man—does he rely on weapons or thrusters that are anything less than the best when he’s fighting crime?

Writers have superpowers, but in order to save the lives of their readers they also need to use the best tools.

The one tool I recommend to all my writer superfriends is Scrivener. And if you need help getting started with Scrivener, or just want to see what all the fuss is about, I recently wrote and published a book with The Write Practice called Scrivener Superpowers: How to Use Cutting-Edge Software to Energize Your Creative Writing Practice.

Check it out. You may be able to create new worlds, travel through time, and use telepathy without it…but don’t you deserve the best? Your readers will appreciate it.

Learn more about the book here

What are your favorite writing superpowers? Let us know in the comments.

PRACTICE

It’s my hope that after demonstrating that writers have superpowers, you’re inspired and excited to get to work again mastering your abilities. Now for the fun part:

1. Using one of the superpowers listed above, write a 250 word passage and share it with us in the comments below.
2. Have an ability I didn’t list? Write a summary of your superpower. Include how you use it and tell us how it makes a difference in the world. Share what you wrote in the comments below so that other writers can be inspired and use the superpower to make a difference, too.

Happy writing!

The post Writers Have Superpowers appeared first on The Write Practice.

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Adult Coloring Books Just Got A Little More Magical

It's hard to say whether which we love more: Harry Potter or coloring books. So, learning about Scholastic's series of Potter-themed coloring books was a major highlight of our year (so far). Timed to...

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5 Science-Backed Takeaways for Healthy Eating

Earlier this month, the 2015-2020 Dietary Guidelines for Americans were officially released. A team effort between the U.S. Departments of Agriculture and Health and Human Services to distill the latest scientific evidence on nutrition research, the recommendations are meant for Americans age 2 and older, and they’re intended to advise policymakers and health professionals when they write new laws or create new programs.

So, what’s up with the new guidelines? To help you understand the changes, here are five things to know:

1. They stress eating patterns. Compared with the 2010 Dietary Guidelines, there is less emphasis on individual foods and nutrients. Instead the spotlight is on having a healthful “eating pattern” at an appropriate calorie level. In my mind, this translates to establishing good eating habits so that you choose nutritious foods most of the time. Unsurprisingly, the guidelines state that a healthy eating pattern includes vegetables, fruit, grains, low-fat dairy, protein and plant-based oils.

PRO: No one food or nutrient is the key to good health, so focusing on eating patterns is a better approach. Additionally, foods can’t be eaten in isolation of each other, so it’s more helpful to have a holistic pattern.

CON: There’s less focus on calories, portion sizes and energy balance, which isn’t to say they’re not important. In the context of maintaining a healthy weight and reducing disease risk, calorie quantity still matters.

2. They acknowledge there’s no one road map toward good health. In fact, the new guidelines describe three different healthy eating patterns:

• Healthy U.S.-Style: This pattern is what we’re used to seeing from health professionals in the U.S. As a dietitian, it’s what typically comes to mind when I think “well-balanced, varied diet”: fruit, vegetables, whole grains, dairy and lean protein.
• Healthy Mediterranean-Style: This pattern is like the U.S.-style, but it contains more fruit and seafood and less dairy. It’s likely included because of strong evidence from numerous large studies that a Mediterranean-style diet is protective against major chronic diseases including heart disease, cancer and Alzheimer’s.
• Healthy Vegetarian: This eating pattern eliminates meat and seafood, and it is higher in plant-based protein sources (think: legumes, nuts, seeds and soy products) and whole grains. Dairy and eggs are included but can be omitted for vegans. It’s likely included due to growing public interest in plant-based diets, and because there’s ample evidence that vegetarians tend to have lower BMI’s, cancer rates and chronic disease risks.

PRO: Nutrition is not one-size-fits-all but varies for each individual; therefore, acknowledging several eating patterns is a step in the right direction. It’s highly likely a number of healthful eating patterns exist outside these three, but at the moment, science has abundant and meaningful evidence to support these three eating patterns.

CON: If you were already confused about what healthy eating looked like, the new guidelines won’t help narrow it down for you. But, then again they are dietary guidelines (not food rules) for a reason. If it helps, all three eating patterns limit added sugar, saturated fat, trans fat and sodium, which we’ll discuss at length.

Similar to past guidelines, the advice on what we should eat more of is phrased in food (think: fruit, vegetables and whole grains), while advice on what we should eat less of is phrased in nutrients. Many experts, among them consumer activist and author Marion Nestle, Ph.D, M.P.H., chalk this up to the political influence of industry. Even if the 2015 Dietary Guidelines are more veiled than you’d like, they have some very useful takeaways:

3. They urge us to cut back on added sugar. Previous dietary guidelines also recommended limiting added sugar intake, but the 2015 Dietary Guidelines give an actual daily cap: no more than 10% of daily calories (about 12 teaspoons) from added sugar. Added sugar – especially in the form of sugary drinks – has been under fire since many studies find that it is associated with higher body weight and increased risk for metabolic syndrome and Type 2 diabetes.

PRO: It’s a sweet victory for many nutrition experts and organizations like the World Health Organization that have been gunning for a minimum on added sugar consumption. In fact, many feel that cap on added sugar should be lower than 10% of daily calories.

CON: The major downside? We lack the info that makes it easier to par down on added sugar. Currently, “added sugar” is not listed separately from “sugar” on the Nutrition Facts panel. While we can avoid foods with high sugar grams per serving altogether, remember we don’t want to eliminate fruit and dairy foods. They contain natural sugars in addition to important vitamins and minerals.

USEFUL TAKEAWAY: Drink fewer sugary beverages (think: soda, juice, sweetened coffee and tea) – they’re still the No. 1 source of added sugar in the typical American diet.

4. They omit the minimum cap on cholesterol. The 2015 Dietary Guidelines do away with the previous recommendation on dietary cholesterol of 300 milligrams per day. However, they maintain that strong evidence from prospective cohort studies show that a diet low in dietary cholesterol decreases risk for heart disease and obesity. Since cholesterol is mainly found in animal-based foods (think: egg yolks, shellfish, meats), it’s hard to isolate its effect from that of saturated fat. New studies have emerged citing a lack of correlation between eating cholesterol and it showing up in your blood.

PRO: Egg and seafood lovers, rejoice! We’ve long ostracized high-cholesterol foods out of fear that they’ll adversely affect our blood cholesterol. Include eggs and seafood in your eating pattern – just don’t go crazy.

CON: You’d be hard-pressed to find a health professional who’ll comfortably vindicate dietary cholesterol. New evidence constantly emerges from the nutrition world, and there just isn’t enough strong, steady evidence at this time. I’d say, though, that eliminating the cap on dietary cholesterol is kind of a telling move.

USEFUL TAKEAWAY: If you’re a healthy individual, don’t avoid foods like eggs and seafood just because they’re high in dietary cholesterol. Still unsure? Check with your doctor or dietitian to get perspective for your particular scenario.

5. They maintain the cap on saturated fat, sodium and trans fat. These science-based recommendations center on reducing your risk for heart disease. The daily caps are:

• Eat less than 10% of calories from saturated fat. The guidelines maintain that strong evidence supports swapping saturated fat with unsaturated fats (aka heart-healthy fats). Why? Because it helps decrease risk for heart disease by improving your good cholesterol (HDL) and lowering your bad cholesterol (LDL).
• Eat less than 2,300 milligrams of sodium. Americans eat an average of 3,440 milligrams of sodium daily, which is nearly 50% more than the recommended level. High-sodium diets are linked to higher blood pressure, which in turn increases the risk of developing heart disease.
• Eat little to no trans fat. This recommendation came about because strong evidence exists linking trans-fat consumption with increased risk for heart disease, stroke and Type 2 diabetes.

PRO: Limiting saturated fat and sodium while nixing trans fat is sound dietary advice.

CON: You have to read between the lines to know what foods you should eat less of in order to meet the caps for saturated fat, sodium and trans fat.

USEFUL TAKEAWAY: Here’s the food translation:

• Eating less saturated fat means limiting your meat consumption.
• Replacing saturated fat with unsaturated fat means choosing more plant-based fats such as avocados, olive oil, canola oil and so forth.
• Eat less sodium and no trans fat means choosing fewer junk foods – especially those made with a lot of salt, seasonings and hydrogenated fats.
• Eat no trans fat also means steering clear of packaged foods whose ingredients include hydrogenated and partially hydrogenated fat (think: frozen desserts, cookies, margarine)

To learn more, read the 2015 Dietary Guidelines: http://ift.tt/1QxfXHz

The post 5 Science-Backed Takeaways for Healthy Eating appeared first on Hello Healthy.

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Happy Birthday, Oprah! 20 Of Her Best Quotes To Inspire You Today

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Sex Positions You Can Try At Any Age

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How To Use Crystals To Manifest Health & Happiness

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14 Celebrities On Their Favorite Green Beauty Routines

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10 Things You Need To Know Today (January 29)

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My Son Died After Sports-Related Concussions. Here's What I Want Every Parent To Know

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How To Save Money By Going Paleo + The Ultimate Grocery List

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Amelia Freer's Ultimate Weekday Lunch: Chickpea + Eggplant Salad

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Reiki: What It Is + Why You Should Consider Adding It To Your Routine

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These Are The Best Fruits & Vegetables To Eat For Weight Loss

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Announcing Our New Book, Scrivener Superpowers

by Joe Bunting

I’m very excited to announce the launch of our newest book, Scrivener Superpowers, by M. G. Herron!

Transform Your Writing Process

Like most writers, you’d like to write more and write better. You might have even tried Scrivener, the top word processor for writers, hoping it would help you with your writing goals.

When I talk about Scrivener, though, I usually hear things like, “Oh I tried that and gave up. Too complicated!” Scrivener is notoriously overwhelming to learn, and while it might indeed upgrade your writing skills, who has the time to wade through hours of technical manuals figuring it all out?

However, we’ve already heard from dozens of early readers who have told us they not only had a great time reading the book, they not only feel prepared to write their books with Scrivener, but they feel like their whole writing practice has been transformed.

Scrivener Superpowers will not only change your approach to Scrivener, it will change your writing life.

“Before you write your next book, read this one first. I highly recommend Scrivener to authors, but it can be a little hard to learn. Finally, we have a guide worthy of the work ahead of us.”
—Wall Street Journal bestselling Jeff Goins, GoinsWriter.com

Sound interesting? You can get the book from Amazon, Barnes & Noble, or directly from us here at scrivenersuperpowers.com (and get special bonuses).

What’s In the Book

Scrivener Superpowers is a 196-page book about how to transform your writing process with Scrivener, the cutting edge software for writers. If you don’t have Scrivener, but are interested in seeing how it can change your writing life, you can get a free trial of Scrivener here.

But it’s not just another technical manual. It’s an entertaining, easy-to-read, deeply helpful guide that will teach you to take your story from concept to completion using the most cutting-edge writing program available.

It will lead you through Scrivener’s best features with screenshots and illustrations. More importantly, though, it shows how to apply those features to the creative writing process to help you write more, write faster, and have more fun doing it.

The book is also packed with advice from other successful authors about how they use Scrivener, so you can focus directly on what Scrivener can do for you and your writing.

See more about what’s in the book at scrivenersuperpowers.com.

Bonuses and Discounts for Write Practice Readers

I think this book will change your writing life, but just in case you’re still wondering if it’s worth it, I’m willing to bribe you.

Right now, we’re offering a fifty percent discount on the book if you get it before midnight Pacific Time on February 4. But after February 4, the price will double, so please don’t wait!

Also, if you buy the book before February 10, we’ll give you access to two exclusive video interviews with successful authors about how they use Scrivener. This is over an hour of bonus content that will help you become a more confident, savvier writer.

Get Scrivener Superpowers Today!

Transform your writing process with Scrivener Superpowers and learn how to write more, write faster, and have more fun doing it.

I’m so excited for you to read this book. I think you’re going to love it.

The best place to purchase the book is here at scrivenersuperpowers.com. You can also get the book on Amazon and Barnes & Noble.

Buy the book today! Save fifty percent and get access to exclusive bonuses when you purchase the book now. The price will double at midnight PT on February 4. Buy the book here »

The post Announcing Our New Book, Scrivener Superpowers appeared first on The Write Practice.

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6 Tips for Pushing Through a Weight-Loss Plateau

It’s a familiar story. You made the decision to adopt healthier habits with a goal of losing weight, and — at first — the pounds seemed to fall off. Then suddenly progress slows, and the inevitable weight-loss plateau rears its ugly head. This leads to frustration and confusion as to why what was once working no longer is. For many, the result is a backslide into old habits and, in turn, weight gain. It’s a vicious cycle.

“Interestingly, in the beginning of a weight-loss plan, people often lose more weight making fewer changes, like limiting portions and cutting out certain food and beverages,” explains Samantha Tinsley, an Indianapolis-based clinical dietitian. “But once they’ve lost usually around 10% of body weight, that weight loss slows down.”

Since this is an all-too-common phenomenon, experts have devised strategies to help those committed to healthier habits stay devoted even when weight loss levels off. There’s no doubt that if you can stay the course and make the proper adjustments, you will eventually see progress again. Here are six strategies for pushing past that plateau and sticking to your weight-loss plan through thick and thin:

1. Mind the (energy) gap.

One of the conundrums of weight loss: As you trim down, you actually need to further restrict your calorie intake or increase your energy expenditure. This is a result of the fact that you’re carrying around less mass. If you hope to continue shedding pounds, you have to continually crunch the numbers to figure out your energy needs.

“It’s estimated that for every pound you lose, you need to reduce your food intake by eight calories,” explains Tinsley. “So for someone who has lost 30 pounds, she now needs to eat 240 fewer calories or burn more through exercising — that’s called the energy gap.”

2. Reframe goals.

While weight loss may seem like it’s all about the numbers on the scale, considering the other benefits of adopting a healthier lifestyle can help you push past a plateau.

“Shift your focus to thinking about non-scale victories,” advises Glennis Coursey, coaching lead at MyFitnessPal. “Ask yourself: What are some of the positive things that are happening in my life based on my weight loss — maybe you got a hug from your kid and they could put their arms all the way around you, or you went on the farthest run you’ve ever done.”

There are plenty of benefits to getting healthy that are harder to quantify but are just as important as weight loss. When you take the time to celebrate those achievements during a plateau, you’re more likely to stay motivated even when the scale isn’t moving.

3. Reassess your diet.

Simply reducing portion sizes is often enough to prompt weight loss for many people. Unfortunately, a more strategic overhaul of your diet is usually necessary as the pounds come off.

“Eating smaller portions is a good start to get that initial weight loss, but after awhile, it’s hard to follow a lower-calorie diet without choosing lower-calorie foods,” says Tinsley.

That means if you are still eating a lot of macaroni and cheese or fatty meats, you’re going to have trouble feeling full on a reduced-calorie diet. When you choose foods rich in fiber and lean protein, you’ll feel fuller for longer, even when you’re cutting calories.

4. Plan ahead.

Setting a course for your week can go a long way in keeping you on track with healthy habits and weight loss. “If you can anticipate challenges you may encounter, they are going to be much easier to get through,” says Coursey. “Maybe you’re planning on going to the gym five times this week — that means you need to look at your calendar beforehand to see when you can go.”

Tinsley adds that the same approach applies to diet: “People who are really successful with weight loss have a plan to go to the grocery store. They know what they will eat for lunch and the healthy snacks they’ll have at work.”

5. Move more.

While changes in diet may be enough in the beginning, if you hope to continue losing weight, you’re going to have to increase the amount of exercise you get each day.

“Studies have shown that people who keep the weight off are active for upwards of an hour each day,” says Tinsley. “By finding activities that increase your energy expenditure, you don’t have to be as strict with your calories.”

Coursey emphasizes that moving more doesn’t mean only getting structured exercise like hopping on a treadmill or going for a bike ride. Everyday activities burn calories, too. This can include everything from mowing the lawn to vacuuming the house. “It’s important to shift your focus and also pay attention to activity throughout the day,” she adds.

6. Stay positive.

For many, it can be demoralizing when weight loss levels off. There’s plenty of evidence out there, however, to suggest that if you can stick with your weight-loss plan, the pounds will come off. This is why remaining positive is so important to keep you on track.

“You need to say to yourself, ‘I’m feeling frustrated, but I’m working hard and I have to find the motivation to keep going,’ ” says Tinsley. “You can feel frustrated without hating yourself. Rather than focusing on the numbers, think about how you’re feeling overall since you started this journey.”

The post 6 Tips for Pushing Through a Weight-Loss Plateau appeared first on Hello Healthy.

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Huge Win: Barbie Now Comes In 3 New Body Types

Barbie has finally gotten the makeover we've been waiting for — well, three makeovers, actually. For 57 years, Barbie has been not just a doll but a global symbol for American beauty. But with her impossibly...

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Ginger-Garlic Spiced Pork Chops

Taste this delectable spice-bomb, also known as Cooking Light‘s easy spiced pork chops! Sweet brown sugar, smoky paprika and spicy ginger infuse lean center-cut loin pork chops for an irresistible weeknight meal. Serve with brown rice and steamed vegetables for a complete and satisfying meal. For a lower carb option, omit the brown rice and double your steamed veggies instead.

Ginger-Garlic Spiced Pork Chops

Ingredients

• 4 (4-ounce or 115 grams each) boneless center-cut loin pork chops (about 1/2 inch thick)
• 2 tablespoons brown sugar
• 2 teaspoons paprika
• 2 teaspoons ground coriander
• 3/4 teaspoon salt
• 1/2 teaspoon crushed red pepper
• 1 tablespoon bottled minced ginger
• 2 teaspoons bottled minced garlic
• Green onion for garnish (optional)

Directions

Lightly score a diamond pattern on both sides of pork. Combine sugar and next 6 ingredients (sugar through garlic); rub evenly over pork.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add pork; cook 4 minutes on each side or until done. Garnish with sliced green onions, if desired.

Nutrition Information

Serves: 4 |  Serving Size: 1 pork chop

Per serving: Calories: 209; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 62mg; Sodium: 498mg; Carbohydrate: 9g; Dietary Fiber: 1g; Sugar: 7g; Protein: 25g

Nutrition Bonus: Potassium: 520mg; Iron: 5%; Vitamin A: 12%; Vitamin C: 1%; Calcium: 2% 

Find more low-calorie dinner meals like this from the new Cooking Light Diet, where you can lose weight without giving up the foods you love. Learn more at CookingLightDiet.com. Follow Cooking Light on Facebook for more daily recipe inspiration.

Follow Cooking Light on Facebook for daily recipe inspiration.

The post Ginger-Garlic Spiced Pork Chops appeared first on Hello Healthy.

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The Leveson Vancouver – 40 luxury Granville residences – Floor Plans & Pricing Available

At a Glance

• 40 luxury condo units
• 21 floorplans
• Units range up to 1,351 sq ft
• Pricing to start from the mid-$300’s
• Tentative completion in Fall 2017
• 2-5-10 New Home Warranty

The Leveson – Granville’s New Beacon Of Luxurious Living

This upscale urban oasis of 40 luxury Granville residences by Coromandel Properties is an ideal blend of sophisticated contemporary West Coast design and quality craftsmanship that will be a fine addition to this well-established Westside neighbourhood. Choose from 21 different floorplans designed by Gateway Architecture, featuring a surprising range of studios and one-, two- and three- bedroom homes ranging up to 1,351 sq ft.

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You’ll appreciate The Leveson’s superb Marpole location in terms of its close proximity to amenities, schools, shopping, recreation, and convenient transportation connections to Downtown, YVR, and Highway 99 south to the border. Take some down time strolling the links at McCleery Golf Course, going for a ride at Southlands Riding Club, or watching the working river from the Fraser River Trail. Just down the street is the neighbourhood’s business district with a large Safeway shopping centre as anchor tenant to a variety of shops, restaurants, professional services, a liquor store and library for everyday needs. Even more options in Kerrisdale, Oakridge, Richmond, and the McArthurGlen Designer Outlet are just 10 minutes away.

Pricing for The Leveson

Prices for this Marpole development start from the mid-$300,000’s.

Floor Plans for The Leveson

The Leveson features 40 upscale homes on four storeys in 21 different configurations that span the following:

• Studios range from 476-498 sq ft and have a 69 sq ft deck.
• 1-bedroom homes, including two penthouse floorplans, are 521-804 sq ft with an outdoor space of 62-196 sq ft.
• 2-bedroom homes, including two penthouse floorplans, range from 734-1,174 sq ft with decks or patios from 57-455 sq ft.
• There is one 1,351 sq ft 3-bedroom floorplan on the first level with a flex room and a 433 sq ft patio.

Here are some sample floorplans:

The Leveson Interiors
Flawless Interiors

• Layouts offer easy transitions to entertaining or relaxation
• Kentwood light or dark hardwood flooring
• Solarfective roller blinds
• Energy Star Whirlpool front-load washer & dryer
• Energy-efficient air-conditioning

Chef-Worthy Kitchens

• Caesarstone quartz countertops with waterfall edge
• Pentco cabinetry
• Suspended pot lights track lighting
• Kohler stainless steel sinks & faucets
• Bosch fridge, 5-burner gas range, dishwasher
• Panasonic microwave

Spa-Like Comfort

• Caesarstone quartz countertops with 8″ backsplash
• White Kohler undercounter sink
• Deep set soaker-style tubs
• Dual-flush Kohler toilet
• Glazed porcelain wall & floor tiles
• Master ensuites feature his-and-hers vanity sinks, glass shower enclosure, chrome rain shower fixture, mosaic tile wall, and shower niche

Amenities at The Leveson

There is a shared amenity lounge with a spacious patio and children’s play area on the ground floor. All private patios have gas connections for outdoor cooking and heating. Each residence is roughed-in home security.

Parking and Storage
The Leveson has a private, secure underground garage. There are also secure bike lockers for residents and guests.

Maintenance Fees at The Leveson
These have yet to be announced.

Developer Team for The Leveson
Coromandel Properties is a commercial and multi-residential property developer that works with clients and communities to create inspired environments. They combine the latest advances in technology, while being sensitive to the unique nature of each location and the responsible use of resources.

Coromandel has retained Gateway Architecture to design The Leveson. Gateway is a progressive, award-winning team with vast expertise in all aspects of residential and commercial architecture and interior design. Cristina Oberti Interior Design has been chosen to create a unique, coherent style for The Leveson tha incorporates its exterior elements.

Expected Completion for The Leveson
These exquisite luxury Granville residences are expected to be completed by Fall 2017.

Are you interested in learning more about other homes in Marpole, South Vancouver or the Cambie Corridor?

Check out these great Cambie Corridor Presales!

The post The Leveson Vancouver – 40 luxury Granville residences – Floor Plans & Pricing Available appeared first on Vancouver Real Estate by Mike Stewart 604-763-3136.

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11 Secrets To Lasting Love From Couples Married Over 50 Years

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8 Things You Need To Know Today (January 28)

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I Tried Taylor Swift's New Workout Routine

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Elle Macpherson's Secrets To Looking Good & Feeling Great At Any Age

At mindbodygreen, we get to meet the female entrepreneurs who are passionate about making the world a healthier place. In this new series, we're profiling #WellnessWonderWomen who inspire us with...

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The 5 Most Dangerous Household Toxins + How To Avoid Them

A few years ago, when I wanted to learn just how toxic the inside of my home had become, I called on Albert Donnay, a Johns Hopkins–trained toxicologist. Donnay is a master at revealing the invisible...

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How To Be Emotionally Intelligent About Finding True Love

In a society that values cognitive intelligence and rationality, we’re told to “do what makes sense” and “be practical.” But this advice is often interspersed with confusing messages about “following...

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8 Exercises To Unlock Your Calling

When I talk about finding and fulfilling your calling , it tends to trigger feelings of uneasiness among those who feel they have not yet unlocked their life purpose. But your calling doesn’t have to...

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This Ohio Town May Be The Next Flint With Its Water Contamination Crisis

As Flint, Michigan, continues to search for answers amid unlivable conditions, the small town of Sebring, Ohio is facing an eerily similar water crisis of its own. According to CBS News , a routine water...

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Restaurant Sabotage: What’s Really in that Salad?

You’d think ordering a salad at a restaurant would be a foolproof way to “eat healthy” on the go—but here’s the deal: restaurants aren’t in the business of keeping you healthy. They’re in the business of offering meals that taste good, so you will keep coming back for more.

Check out the nutrition facts for your favorite meal-sized restaurant salad and I’m willing to bet it has more fat, calories, salt, and sugar than you’d ever expect. I did, and it was worse than I expected. My former favorite, the BBQ Chicken Chopped Salad from California Pizza Kitchen, has 1,250 calories, 81 grams of fat, 1800mg of sodium, and 6 teaspoons of sugar. Sodium aside, the numbers suggest I might actually be better off ordering the BBQ Chicken Pizza—and eating the entire thing myself!

It’s time to end the salad sabotage! Here are some common bowl-busters and tips to help you make healthier choices when ordering greens on the go.

1. Crunchy toppings Whether it’s thin strips of tortilla chips, fried Asian noodles, or crispy croutons, a hearty sprinkle of crunchy toppings add more fat, sodium, and refined carbs than they’re worth. You’re better off asking for these on the side, and spooning them on sparingly before you dig in.

2. Crispy shrimp and crusted chicken While the name has a nice ring to it, the words “crispy” and “crusted” are synonyms for “fried.” One four-ounce fried chicken breast has 300 calories and around 15 grams of fat. The same amount of fried shrimp has 275 calories and 13 grams of fat. By asking for grilled shrimp or chicken instead, you’ll be cutting the calories and fat by at least half.

3. Fried taco shells Mexican-lovers beware: the grand finale of a taco salad, that crunchy taco shell bowl, will tack an additional 400 calories on to your meal. Your best bet is to skip the shell altogether, go light on the sour cream, and sprinkle a few crushed tortilla chips on top instead.

4. Dangerous dressings Depending on the size you order, there can be anywhere from 2 to 4 (sometimes more!) tablespoons of dressing coating your salad. Creamy dressings tend to be high in fat, sweet vinaigrettes are often a sneaky source of added sugars, and many Asian dressings can be high in sodium. Adding oil and vinegar yourself is the healthiest option. Still, you don’t always have to sacrifice the flavor of your favorite dressing. Simply ask for it on the side, and dip your fork into the dressing before loading it up with veggies. The light coating gives you just enough flavor and you’ll use about half as much.

5. Sugary sauces Barbecue and honey mustard sauces are commonly found on restaurant salads, but beware: they’re loaded with added sugar. Just 2 tablespoons of honey mustard sauce contains 1 1/2 teaspoons of sugar, and 2 tablespoons of barbecue sauce contains an entire tablespoon of sugar. Ask for these sauces on the side to control how much sweet stuff ends up on your salad.

6. Dried fruit I’ll admit to loving pops of sweetness in my salads, but dried fruits are concentrated sources of sugar—some of which is added, like with most dried cranberries. It’s common to have ¼ cup of dried cranberries mixed into a restaurant salad, which add upwards of 100 calories and nearly 20 grams (or 5 teaspoons) of sugar to your “healthy” meal. Opt for salads with fresh fruit instead, like sliced apple or pear, to keep the sweet without all the concentrated sugars.

7. Cheese A 1-ounce serving of cheese typically has anywhere from 80 to 110 calories, but most meal-size restaurant salads show up with much more than that—usually double! Rather than having it mixed in, ask for the cheese on the side and then sprinkle it on sparingly. A little goes a long way!

8. Super-sized portions Portion distortion isn’t just a problem with entrees, restaurants know that oversized salads ensure customers leave full, happy, and feeling good about making a “healthier” choice. If you want your salad with all of the fixings, order the half- or lunch-sized portion. It will save you a lot of calories, and a little cash, too.

How do you healthy-up a not-so-healthy restaurant salad? Share your tricks in the comments below.

Love to dine out? We’re thrilled to announce that MyFitnessPal now has a special Restaurant Logging feature—an even easier way to stay on track with your health goals when you dine out at restaurants! To celebrate the launch of this new feature, we’ve teamed up with Panera Bread® for an amazing sweepstakes. Enter here for a chance to win Panera for a year!

The post Restaurant Sabotage: What’s Really in that Salad? appeared first on Hello Healthy.

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Science Just Busted This Age-Old Coffee Myth

Considering yourself a coffee addict might not be such a bad thing after all. You can — and should — sip away worry-free. According to a new study , regular caffeine consumption doesn’t cause heart palpitations...

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The New Smart Shower Head You Need In Your Bathroom

Think back to your last shower. How much water did you use? 9 gallons? 12? Drawing a blank? Don't worry, you're not alone. The average American shower lasts eight minutes and uses about 18 gallons of...

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Stir-Fried Cauliflower “Rice” Bowl

Get more vegetable into your day with our stir-fried cauliflower “rice” bowl, which is also friendly for the carb-conscious crowd. You can enjoy all the flavors of fried rice–egg, carrots and peas–on a bed of savory cauliflower “rice.” If you crave a protein boost, serve with a side of lean chicken or broiled shrimp.

Stir-Fried Cauliflower “Rice”

Ingredients

• 1 head cauliflower (2 pounds or 1180 grams), cut into florets
• 2 teaspoons canola oil, divided
• 4 large (50 grams each) eggs, lightly beaten
• 2 small (100 grams) carrots, peeled and thinly sliced
• 2 teaspoons fresh ginger, minced
• 2 garlic cloves, minced
• 1 cup (65 grams) fresh or frozen sugar snap or baby peas, thawed and drained
• 1/2 cup (110 grams) vegetable broth
• 2 tablespoons low-sodium, gluten-free soy or tamari sauce (certified gluten-free if necessary)
• 2 teaspoons toasted sesame oil
• 1 green onion, sliced diagonally

Directions

Place cauliflower florets, in batches, in a food processor and pulse until it is the size and texture of rice. Set aside.

Heat 1/2  teaspoon canola oil in a large nonstick skillet over medium heat. Add eggs; cook, stirring frequently, for 2 to 3 minutes or until set. Transfer to a plate; thinly slice and set aside.

Wipe skillet clean; heat remaining 1 1/2 teaspoons canola oil over medium heat. Add carrots, ginger, and garlic. Cook, stirring constantly, 2 minutes. Increase heat to medium-high. Stir in cauliflower and sugar snap pea pods. Cook, stirring constantly, for 5 minutes until mixture is hot and cauliflower is crisp-tender.

Combine broth, soy sauce, and sesame oil; stir into cauliflower and cook 1 minute. Stir in reserved eggs; cook 1 minute until heated. Sprinkle with green onions and serve immediately.

Nutrition Information

Serves: 4 |  Serving Size: 1 1/4 cups

Per serving: Calories: 277; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 212mg; Sodium: 523mg; Carbohydrate: 33g; Dietary Fiber: 10g; Sugar: 7g; Protein: 14g

Nutrition Bonus: Potassium: 936mg; Iron: 15%; Vitamin A: 198%; Vitamin C: 187%; Calcium: 14% 

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20 Fantasy Story Ideas

by Ruthanne Reid

2016 is a whole new year, and our goal is to create and maintain writing momentum—but you may need a tiny push to get moving.

Consider this your push. For the next few weeks, I’ll be delighted to share short story ideas with you, and you have my full permission (and encouragement) to use them as you will.

I’m going to share these by genre, so expect a few weeks of prompts from me. I can’t wait to see how you use them.

Twenty Fantasy Writing Prompts

1. A dragon drops in for the opening day celebration of a new local health food store (let’s call it Hale Feeds). P. S: No one knew dragons were real.
2. There’s a snail orchestra. They decide to put on a concert for the gardener who has (unwittingly) fed them for years.
3. Bored high school wizards decide to throw a party to celebrate tomorrow’s graduation. Nothing could possibly go wrong.
4. Weddings are stressful. They’re especially tricky when one family is magical and the other hates spells, and both mothers want to control the celebration.
5. A bored housewife wakes one day to find all her dishes are singing Hey, Jude. (Alternatively, if you want to make this a darker story, have them sing The Sound of Silence.)
6. A witch living secretly in suburbia casts a spell to speed up the laundry, but it backfires—just in time for trick-or-treaters to deal with dancing underwear.
7. Capitol Hill wakes one day to find thousands of fairies protesting for better media representation. Unfortunately, no one can understand what they’re saying.
8. A fed-up genie, sick of being over-sexualized and paid in wishes, throws a magical tantrum which turns everyone in the world into the opposite gender.
9. One bright morning in May, all domestic pets start talking.
10. Eating food turns one’s skin the same color as one’s last ingested item, which makes cheating on diets a challenge of strategy as well as taste.
11. Giants are REALLY into reality TV, and one day stomp down from their hidden mountain homes to convince Hollywood to create a show about them.
12. Mythological creatures, tired of being portrayed as Caucasian gym rats, confront their creators on a popular combative talk show.
13. Tinnitus is actually the result of pissed-off pixies, who haven’t been properly fed in a couple of centuries (hint: it involves sugar and rum).
14. Tomorrow morning, all kings, queens, dictators, presidents, and politicians are suddenly replaced by talking dogs.
15. What would you do if every tree you passed began whispering your name?
16. Medieval Italy’s most powerful wizard presents a challenge to his pupils: they must compete to prepare a delicious meal without using any magic at all.
17. “Life got you down? Become a Centaur…today!”
18. Mermaids attempt to install a democratic form of government, but the cephalopods are causing trouble.
19. A young Fey prince runs away from responsibility to start a career as a street musician. (I admit I’ve used this one already, and it’s wicked fun.)
20. Boot-wearing cats are the secret rulers of the world. The twist: their superiority is being challenged by a rising cabal of top-hatted stoats.

Do any of these prompts tickle your storytelling bones? Let us know in the comments.

PRACTICE

It’s time to play with story prompts! Take fifteen minutes and develop one of these story ideas into at least once scene. Don’t edit yourself! Set your imagination free, then post your results in the comments. Don’t forget to leave feedback for other writers!

The post 20 Fantasy Story Ideas appeared first on The Write Practice.

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