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3 important tips from a former congressional staffer on how to get your voice heard.

I started working as a congressional staffer in 2009. I was 22.

I had no previous government or civic service experience, but I was idealistic and wanted to show the constituents of my district that their voices mattered.

I spent the next six years working for two members of Congress, mostly listening to stories from hundreds of people with diverse backgrounds.


My day-to-day responsibilities included answering phone calls, writing letters and emails, meeting with advocacy groups, and helping individual people navigate the federal government system. It was a mentally and emotionally challenging job, but it was also one of the most rewarding things I’ve done in my life. It taught me the power of an individual story and the serious duty of a congressional representative.

Photo by Chip Somodevilla/Getty Images.

It’s been two years since I worked as an aide, but I’m still pretty involved in politics. After the election results came in on Nov. 8, I was devastated.

I spent the next two days in bed or on my couch, reeling from the unexpected results. Donald Trump’s victory wasn’t what I’d expected. It felt like a more serious blow than any of the other political losses I’d seen throughout my career.

But then I woke up on Friday, Nov. 11, ready to take action. I saw my friends talking about their desire to stand against policies that would be harmful to their families and their friends' families.

Photo by Photo by Scott Olson/Getty Images.

I posted a series of tweets, drawing from the knowledge I had as a former congressional staffer, to show how impactful a group of citizens can be when they all work together for a cause.

I outlined which specific actions would be effective. I explained how to best leverage your voice so you can be heard. Since then, those tweets have been seen nearly 24 million times on Twitter, with millions more views in articles on Facebook, Tumblr, and LinkedIn.

But there is so much more you can do, so much more that I didn’t include in those tweets.

Here’s what you need to know about taking action now against policies that could harm your loved ones once Trump takes office. It’s not enough anymore to vote once every two or four years. It’s not enough to expect that your representative will know your opinion. Now, we must make our voices heard.

Photo by Chip Somodevilla/Getty Images.

1. Research your elected officials.

Websites such as whoismyrepresentative.com allow you to put in your ZIP code and find your representatives in Congress. It’s an easy step to take, and it ensures that you’ll know who your federal, state, and local elected officials are when you need to make your voice heard. If it’s helpful to you, put their numbers in your phone. Get a general sense of who they are by reading their websites. Figure out what committees they are on and which issues matter most to them.

If you’re unclear about the different roles of the House of Representatives and the Senate, do some internet research or visit your local library and speak to a librarian. Librarians are the masters of research and can help you find the resources you need.

Photo by Jason Redmond/AFP/Getty Images.

2. Identify your key issues and get active.

Local advocacy groups and citizen lobbyist groups are powerful in the way they combine resources and forces to educate and speak out. While you might feel like your individual voice gets lost in the crowd — remember that elected officials can represent hundreds of thousands or even millions of constituents — a large group of people speaking together will be heard. Advocacy groups such as the ACLU, the Anti-Defamation League, EMILY’S List, the Native American Rights Fund, RAINN, and many others create legislative priorities at the beginning of each session. They do research and activism on a variety of issues coming before Congress, and they can use your money as well as your time.

Getting on their political action lists means you’ll know when important legislation is coming and who to call in your state and federal government.

3. Get comfortable with the phone.

The most effective tool for advocacy is still the telephone. It works because it’s immediate and personal. The staffer on the other end of the phone needs to answer your questions and take your comments immediately. I know — I’ve been on the other side of the phone. And I can promise that with enough calls, the representative’s staff will understand that there’s a problem. They’ll know they need to take action or make a statement.

If you’ve never called your reps before, you may wonder what to say. If your phone phobia is such that you need a script, go ahead and either write one or borrow one from an advocacy group. But do not underestimate the power of your own personal story.

I received a tweet that asked if staffers were used to listening to sobbing, emotional people. The answer is yes. I’ve cried on the phone with a constituent before — more than once, actually. I always kept a box of tissues by my desk, and I listened to stories that affected me profoundly. Those messages were the ones I made sure my boss heard. So, be authentic with the person on the other end of the phone about how you are feeling. They need to know how they can represent you. Your story is more important than the nitty-gritty details of how legislation works.

Photo via iStock.

However you choose to reach out to your representative, know that each message, letter, and phone call is important.

For the next few years, your activism will mean more than it ever has before.

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10 anti-holiday recipes that prove the season can be tasty and healthy

Balance out heavy holiday eating with some lighter—but still delicious—fare.

Albertson's

Lighten your calorie load with some delicious, nutritious food between big holiday meals.

True

The holiday season has arrived with its cozy vibe, joyous celebrations and inevitable indulgences. From Thanksgiving feasts to Christmas cookie exchanges to Aunt Eva’s irresistible jelly donuts—not to mention leftover Halloween candy still lingering—fall and winter can feel like a non-stop gorge fest.

Total resistance is fairly futile—let’s be real—so it’s helpful to arm yourself with ways to mitigate the effects of eating-all-the-things around the holidays. Serving smaller amounts of rich, celebratory foods and focusing on slowly savoring the taste is one way. Another is to counteract those holiday calorie-bomb meals with some lighter fare in between.

Contrary to popular belief, eating “light” doesn’t have to be tasteless, boring or unsatisfying. And contrary to common practice, meals don’t have to fill an entire plate—especially when we’re trying to balance out heavy holiday eating.

It is possible to enjoy the bounties of the season while maintaining a healthy balance. Whether you prefer to eat low-carb or plant-based or gluten-free or everything under the sun, we’ve got you covered with these 10 easy, low-calorie meals from across the dietary spectrum.

Each of these recipes has less than 600 calories (most a lot less) per serving and can be made in less than 30 minutes. And Albertsons has made it easy to find O Organics® ingredients you can put right in your shopping cart to make prepping these meals even simpler.

Enjoy!

eggs and green veggies in a skillet, plate of baconNot quite green eggs and ham, but closeAlbertsons

Breakfast Skillet of Greens, Eggs & Ham

273 calories | 20 minutes

Ingredients:

1 (5 oz) pkg baby spinach

2 eggs

1 clove garlic

4 slices prosciutto

1/2 medium yellow onion

1 medium zucchini squash

1/8 cup butter, unsalted

1 pinch crushed red pepper

Find full instructions and shopping list here.

bow of cauliflower ham saladGet your cauliflower power on.Albertsons

Creamy Cauliflower Salad with Ham, Celery & Dill

345 calories | 20 minutes

1/2 medium head cauliflower

1 stick celery

1/4 small bunch fresh dill

8 oz. ham steak, boneless

1/2 shallot

1/4 tspblack pepper

1/4 tsp curry powder

2 tsp Dijon mustard

1/4 tsp garlic powder

3 Tbsp mayonnaise

1/8 tsp paprika

2 tsp red wine vinegar

1/2 tsp salt

Find full instructions and shopping list here.

tofu on skewers on a plate with coleslawPlant-based food fan? This combo looks yums. Albertsons

Grilled Chili Tofu Skewers with Ranch Cabbage, Apple & Cucumber Slaw

568 calories | 20 minutes

1 avocado

1/2 English cucumber

1 (12 oz.) package extra firm tofu

1 Granny Smith apple

3 Tbsp (45 ml) Ranch dressing

1/2 (14 oz bag) shredded cabbage (coleslaw mix)

2 tsp chili powder

1 Tbsp extra virgin olive oil

1/2 tsp garlic powder

1/2 tsp salt

Find full instructions and shopping list here.

frittata in a cast iron skilletSometimes you just gotta frittata.Albertsons

Bell Pepper, Olive & Sun-Dried Tomato Frittata with Parmesan

513 calories | 25 minutes

6 eggs

1/2 cup Kalamata olives, pitted

2 oz Parmesan cheese

1 red bell pepper

1/2 medium red onion

8 sundried tomatoes, oil-packed

1/4 tsp black pepper

1 Tbsp extra virgin olive oil

1/2 tsp Italian seasoning

1/4 tsp salt

Find full instructions and shopping list here.

plate with slices of grilled chicken and a caprese saladCaprese, if you please.Albertsons

Balsamic Grilled Chicken with Classic Caprese Salad

509 calories | 25 minutes

3/4 lb chicken breasts, boneless skinless

1/2 small pkg fresh basil

1/2 (8 oz pkg) fresh mozzarella cheese

1 clove garlic

3 tomatoes

1 Tbsp balsamic vinegar

4 3/4 pinches black pepper

1 1/2 tsp extra virgin olive oil

3/4 tsp salt

Find full instructions and shopping list here.

four stuffed mushrooms on a plateThese mushrooms look positively poppable.Albertsons

Warm Goat Cheese, Parmesan & Sun-Dried Tomato Stuffed Mushrooms

187 calories | 35 minutes

1/2 lb cremini mushrooms

1 clove garlic

1/2 (4 oz) log goat cheese

1/4 cup Parmesan cheese, shredded

2 sundried tomatoes, oil-packed

1 1/4 pinches crushed red pepper

1 tsp extra virgin olive oil

1/4 tsp Italian seasoning

2 pinches salt

Find full instructions and shopping list here.

plate with open English muffin with goat cheese and sliced baby tomatoes on topMove over, avocado toast. English muffin pizzas have arrived.Albertsons

English Muffin Pizzas with Basil Pesto, Goat Cheese & Tomatoes

327 calories | 10 minutes

3 Tbsp (45 ml) basil pesto

2 English muffins

1/2 (4 oz) log goat cheese

1/2 pint grape tomatoes

3/4 pinch black pepper

2 pinches salt

Find full instructions and shopping list here.

pita pocket on a plate filled with veggies, meat and cheeseThis pita pocket packs a colorful punch.Albertsons

Warm Pita Pocket with Turkey, Cheddar, Roasted Red Peppers & Parsley

313 calories | 20 minutes

1/4 (8 oz) block cheddar cheese

1/2 bunch Italian (flat-leaf) parsley

4 oz oven roasted turkey breast, sliced

1/2 (12 oz) jar roasted red bell peppers

1 whole grain pita

3/4 pinch black pepper

1/2 tsp Dijon mustard

2 tsp mayonnaise

Find full instructions and shopping list here.

plate with toast smeared with avocado and topped with prosciuttoDid we say, "Move over, avocado toast?" What we meant was "Throw some prosciutto on it!" Albertsons

Avocado Toast with Crispy Prosciutto

283 calories | 10 minutes

1 avocado

2 slices prosciutto

2 slices whole grain bread

1 5/8 tsp black pepper

1/2 tsp extra virgin olive oil

1/8 tsp garlic powder

1/8 tsp onion powder

Find full instructions and shopping list here.

bowl of chili with cheese and green onions on topVegetarian chili with a fall twistAlbertsons

Black Bean & Pumpkin Chili with Cheddar

444 calories | 30 minutes

2 (15 oz can) black beans

1/2 (8 oz ) block cheddar cheese

2 (14.5 oz) cans diced tomatoes

2 cloves garlic

2 green bell peppers

1 small bunch green onions (scallions)

1 (15 oz) can pure pumpkin purée

1 medium yellow onion

1/2 tsp black pepper

5 7/8 tsp chili powder

1/2 tsp cinnamon

2 tsp cumin, ground

1 tsp salt

1 Tbsp virgin coconut oil

Find full instructions and shopping list here.

For more delicious and nutritious recipes, visit albertsons.com/recipes.

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