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Here's how I was treated after I reported my sexual assault in Morocco.

Trigger warning: This discusses surviving sexual assault while traveling.

A year ago, I was shattered — a complete ghost of the confident independent woman I had grown to be.

I had just spent an amazing few weeks exploring Morocco, which is one of my favorite countries. I felt welcomed everywhere I went. Yes, there were inappropriate stares, comments, and sometimes very quick touches that I wished hadn't happened, but nothing beyond the usual harassment I receive as a female traveler.


I was in Ouarzazate exploring the kasbah when I was attacked by a sexual predator. A kasbah is essentially a labyrinth of narrow hallways, staircases, and tiny rooms. A man approached me and asked me to take his photo, and I obliged. Then he grabbed me to take a selfie. I tried to object, but his hand was all the way around my waist. He pulled me closer and nuzzled my neck and reached his hand under my shirt. I shoved him off of me and started shouting at him not to touch me again.

I ran into the next room — a dead end — and he followed me and was masturbating. He pushed me back against the wall as he continued to touch himself. I froze for what felt like an eternity then started to kick him. He ejaculated everywhere, on my jeans and the floor, and then ran.

It took me a few seconds to process what had just happened. Then I started screaming. I couldn't move. I didn't know where he had gone. I didn't know if he was waiting for me. What if he was angry that I had kicked him and now he really wanted to physically hurt me? Two young men ran into the room, coming closer to me as I cried, shaking hysterically. I screamed at them, assuming they were friends with my assailant. I thought they were there for their turn.

About 10 men gathered around me, one of whom spoke enough English to get me to sit down and breathe.

I finally calmed down enough to explain what had just happened. When he told the rest of the men, they were immediately furious. These men were here to help me, not hurt me.

They wanted to call the police, and I let them, with little hope that anything would come of it. At least 15 minutes had passed, and while the city isn’t large, it certainly isn’t tiny. I thought my attacker would be impossible to find.

But the police were furious. I gave them a picture of the perpetrator — he'd been in the background of a selfie I had taken before the attack — and they sent the photo around to other officers and sped off as quickly as they had arrived.

Still shaken, I needed a distraction while we waited for the police to return, so the guide who spoke English offered to take me on a tour of the kasbah. We had been walking around for about 20 minutes when the other men ran towards us, shouting. My guide, Moha, translated for me: "The cops caught the asshole."

We went to the police station, where I was surprised by the treatment that I received.

Though I did have to sit through about four hours of telling and translating my story, over and over, the Moroccan police treated me with dignity and respect. The picture was all the proof I needed. The police never asked me why I was alone, never questioned what I was wearing, and never suggested that I should cover my head and hair. They didn’t doubt what had happened to me. I realize I may have be given special treatment because I am a foreigner, but I was still surprised at the care and respect I received in that situation.

The man who attacked me was arrested and put in jail. I was told he would be tried the next day in front of a judge and sentenced. I don't know what the ruling was, but I had been told that there is an official sex offender list in Morocco and that he would be on it for the rest of his life. This was the first time in my life I've swiftly received justice when reporting sexual harassment.

I have been attacked in other places, but I've never received respect and dignity in the aftermath like I did in Morocco.

I have been followed by men who were masturbating in Los Angeles and New York City. I have been harassed around the world, assaulted in Spain, molested in Florida, and raped in Kansas. In the last few years, I have opened up about the times I've been sexually abused and have found that nearly every woman I know has been sexually harassed in some way.

But in the United States and in Spain, friends and authorities alike shrugged off the things I endured. In Morocco, all of the men who helped me were exceptionally kind. The police believed me, and they made it a priority to track down my assailant. They didn't shrug me off or brush me aside.

Now, I overcome sexual abuse by sharing my experiences with other travelers.

After Morocco, I was physically OK but mentally broken. The attack had me seriously reconsidering the solo travel lifestyle I created for myself. My confidence was completely shattered. I felt so violated. I was traumatized and incredibly vulnerable. I tried to feel lucky that I wasn’t hurt.

What got me through the pain and helped me heal was talking to strangers online — other female travelers who understood the fear, pain, frustration, and violation that solo female travel can entail. I prevailed. I regained my power. I refused to continue to feel defeated. I hadn't come this far to only go this far.

Now, I've begun trying to reroute my story, using my pain as fuel to be a part of a global movement for women's rights. I speak with men so they can learn how difficult travel is for women and start to speak up. I speak with women so we feel less alone in the vicious violations that so many of us have been through.

I don't know if a day will ever come where I and women like me will be able to stop wondering if our whole lives will be plagued by the threat of men sexually harassing and abusing us. What I do know is that I will keep speaking up, connecting with others, and working to bring about a better and safer world. I will continue to send love to each and every person who relates to my story. We're in this together.

This piece originally appeared on Miss Filatelista and is reprinted here with permission.

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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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