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If You're A Woman And You've Felt Like This When You're Alone At Night, It's Not Just You
I've felt this way since I was a teenager. Guess it's not just me.
05.16.14
Photo by Anna Pelzer on Unsplash
Most of us want to eat healthier but need some help to make it happen.
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When it comes to choosing what to eat, we live in a uniquely challenging era. Never before have humans known more about nutrition and how to eat for optimal health, and yet we’ve never been more surrounded by distractions and temptations that derail us from making healthy choices.
Some people might be able to decide “I’m going to eat healthier!” and do so without any problem, but those folks are unicorns. Most of us know what we should do, but need a little help making it happen—like some simple hacks, tips and tricks for avoiding pitfalls on the road to healthier eating.
While recognizing that what works for one person may not work for another, here are some helpful habits and approaches that might help you move closer to your healthy eating goals.
Our mouths loves chips. Our bodies not so much.Photo by Bermix Studio on Unsplash
Goal: Snack on less junk food
Tip: Focus your willpower on the grocery store, not your home
Willpower is a limited commodity for most of us, and it is no match for a bag of potato chips sitting on top of the fridge. It’s just a fact. Channeling your willpower at the grocery store can save you from having to fight that battle at home. If you don’t bring chips into your house in the first place, you’ll find it a lot easier to reach for something healthier.
The key to successful shopping trips is to always go to the store with a specific list and a full stomach—you’ll feel much less tempted to buy the junky snack foods if you’re already satiated. Also, finding healthier alternatives that will still satisfy your cravings for salty or crunchy, or fatty foods helps. Sugar snap peas have a surprisingly satisfying crunch, apples and nut butter hit that sweet-and-salty craving, etc.
You can eat well without giving up sweets completely.Photo by Caitlyn de Wild on Unsplash
Goal: Eat less sugar
Tip: Instead of “deprive,” think “delay” or “decrease and delight”
Sugar is a tricky one. Some people find it easier to cut out added sugars altogether, but that can create an all-or-nothing mindset that all too often results in “all.” Eating more whole foods and less processed foods can help us cut out a lot of ancillary sugar, but we still live in a world with birthday cakes and dessert courses.
One approach to dessert temptation is to delay instead of deprive. Tell yourself you can have any sweet you want…tomorrow. This mental trick flips the “I’ll just indulge today and start eating healthier tomorrow” idea on its head. It’s a lot easier to resist something you know you can have tomorrow than to say no to something you think you’ll never get to have again.
Another approach when you really want to enjoy a dessert at that moment is to decrease the amount and really truly savor it. Eat each bite slowly, delighting in the full taste and satisfaction of it. As soon as that delight starts to diminish, even a little, stop eating. You’ve gotten what you wanted out of it. You don’t have to finish it. (After all, you can always have more tomorrow!)
A naturally colorful meal is a healthy meal.Photo by Anna Pelzer on Unsplash
Goal: Eat healthier meals
Tip: Focus on fresh foods and plan meals ahead of time
Meal planning is easier than ever before. The internet is filled with countless tools—everything from recipes to shopping lists to meal planning apps—and it’s as awesome as it is overwhelming.
Planning ahead takes the guesswork and decision fatigue out of cooking, preventing the inevitable “Let’s just order a pizza.” You can have a repeating 3-week or 4-week menu of your favorite meals so you never have to think about what you’re going to eat, or you can meal plan once a week to try new recipes and keep things fresh.
It might help to designate one day a week to “shop and chop”—getting and prepping the ingredients for the week’s meals so they’re ready to go in your fridge or freezer.
Organic foods are better for the Earth and for us.Photo by andrew welch on Unsplash
Goal: Eat more organic/humanely raised food
Tip: Utilize the “dirty dozen” and “clean 15” lists to prioritize
Many people choose organic because they want to avoid pesticides and other potentially harmful chemicals. Organic food is also better for the planet, and according to the Mayo Clinic, studies have shown that organic produce is higher in certain nutrients.
Most people don’t buy everything organic, but there are some foods that should take priority over others. Each year, researchers from the Environmental Working Group (EWG) analyze thousands of samples of dozens of fruits and vegetables. From this data, they create a list of the “Dirty Dozen” and “Clean 15” fruits and vegetables, indicating what produce has the most and least pesticide residue. These lists give people a good place to start focusing their transition to more organic foods.
To make organic eating even simpler, you can shop O Organics® at your local Albertsons or Safeway stores. The O Organics brand offers a wide range of affordable USDA-certified organic products in every aisle. If you’re focusing on fresh foods, O Organics produce is always grown without synthetic pesticides, is farmed to conserve biodiversity, and is always non-GMO. All animal-based O Organics products are certified humane as well. Even switching part of your grocery list to organic can make a positive impact on the planet and the people you feed.
Healthy eating habits don’t have to be all or nothing, and they don’t have to be complicated. A few simple mindset changes at home and habit changes at the grocery store can make a big difference.
All images provided by Prudential Emerging Visionaries
Collins after being selected by Prudential Emerging Visionaries
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A changemaker is anyone who takes creative action to solve an ongoing problem—be it in one’s own community or throughout the world.
And when it comes to creating positive change, enthusiasm and a fresh perspective can hold just as much power as years of experience. That’s why, every year, Prudential Emerging Visionaries celebrates young people for their innovative solutions to financial and societal challenges in their communities.
This national program awards 25 young leaders (ages 14-18) up to $15,000 to devote to their passion projects. Additionally, winners receive a trip to Prudential’s headquarters in Newark, New Jersey, where they receive coaching, skills development, and networking opportunities with mentors to help take their innovative solutions to the next level.
For 18-year-old Sydnie Collins, one of the 2023 winners, this meant being able to take her podcast, “Perfect Timing,” to the next level.
Since 2020, the Maryland-based teen has provided a safe platform that promotes youth positivity by giving young people the space to celebrate their achievements and combat mental health stigmas. The idea came during the height of Covid-19, when Collins recalled social media “becoming a dark space flooded with news,” which greatly affected her own anxiety and depression.
Knowing that she couldn’t be the only one feeling this way, “Perfect Timing” seemed like a valuable way to give back to her community. Over the course of 109 episodes, Collins has interviewed a wide range of guests—from other young influencers to celebrities, from innovators to nonprofit leaders—all to remind Gen Z that “their dreams are tangible.”
That mission statement has since evolved beyond creating inspiring content and has expanded to hosting events and speaking publicly at summits and workshops. One of Collins’ favorite moments so far has been raising $7,000 to take 200 underserved girls to see “The Little Mermaid” on its opening weekend, to “let them know they are enough” and that there’s an “older sister” in their corner.
Of course, as with most new projects, funding for “Perfect Timing” has come entirely out of Collins’ pocket. Thankfully, the funding she earned from being selected as a Prudential Emerging Visionary is going toward upgraded recording equipment, the support of expert producers, and skill-building classes to help her become a better host and public speaker. She’ll even be able to lease an office space that allows for a live audience.
Plus, after meeting with the 24 other Prudential Emerging Visionaries and her Prudential employee coach, who is helping her develop specific action steps to connect with her target audience, Collins has more confidence in a “grander path” for her work.
“I learned that my network could extend to multiple spaces beyond my realm of podcasting and journalism when industry leaders are willing to share their expertise, time, and financial support,” she told Upworthy. “It only takes one person to change, and two people to expand that change.”
Prudential Emerging Visionaries is currently seeking applicants for 2024. Winners may receive up to $15,000 in awards and an all-expenses-paid trip to Prudential’s headquarters with a parent or guardian, as well as ongoing coaching and skills development to grow their projects.
If you or someone you know between the ages of 14 -18 not only displays a bold vision for the future but is taking action to bring that vision to life, click here to learn more. Applications are due by Nov. 2, 2023.A devastated man sitting by the ocean.
The man was torn whether or not to have the paternity test done. The child had only one parent in this world, and he would have to take care of him regardless. He also thought it was cowardly that his former wife would wait until she was no longer around to share the truth with him.
A father and son playing with a train.
“So she thought she’d rather drop this bomb on my life when I could no longer confront her about it,” the man wrote. “Now that my son would only have one parent looking out for him, and she’d have no idea how I would even react. Maybe I should not have got the paternity test done. Maybe it might be better to live in ignorance. But I just had to know.”
The man took the paternity test and learned he wasn’t the child’s biological father.
“I’m devastated. This doesn’t change how I feel about my son,” he wrote. “He’s my whole world and he’s innocent. But boy, does it hurt. There’s so much going on in my head right now. I haven’t stopped crying. Thank god my son is at my parents' place for the day. I’d hate for him to see me like this.”
Facing a pain nearly too much for him to bear, the only outlet he had at the moment was reaching out to Reddit to find some solace. “I just needed to let this all out. Don’t have it in me to tell anyone in my life about this right now,” he wrote.
The commenters send him hundreds of messages of support to get him through the shock of first learning the truth about his family.
A depressed man sit on the couch.
The most popular message was straightforward and honest. "All your feelings are valid, a lot of people will react with some kind of toxic positivity to things like these. Your feelings are valid. Each and everyone," femunndsmarka wrote.
Another commenter added that someday, his son will appreciate how he stepped up and did what was right in a very trying circumstance. “He is going to find out the truth one day. Imagine how much more he will love you knowing you didn’t leave him, even though he wasn’t yours,” ImNotGoodatThis6969.
Another commenter provided valuable insight from the son’s perspective.
"As an adopted child, I just want to thank you on behalf of your son. I deeply believe it changes nothing, family is not about blood, its about who you love, want to have by your side, and care for the most. Sending hugs, strength and gratitude," Mariuuq wrote.
The father at the heart of this story is understandably devastated because his life was upended almost overnight. But the hope in the story is that his trials also taught him a powerful truth—his love for his son goes much deeper than blood.
A map of the United States post land-ice melt.
If all of earth's land ice melted, it would be nothing short of disastrous.
And that's putting it lightly.
This video by Business Insider Science (seen below) depicts exactly what our coastlines would look like if all the land ice melted. And spoiler alert: It isn't great.
Lots of European cities like, Brussels and Venice, would be basically underwater.
In Africa and the Middle East? Dakar, Accra, Jeddah — gone.
Millions of people in Asia, in cities like Mumbai, Beijing, and Tokyo, would be uprooted and have to move inland.
South America would say goodbye to cities like Rio de Janeiro and Buenos Aires.
And in the U.S., we'd watch places like Houston, San Francisco, and New York City — not to mention the entire state of Florida — slowly disappear into the sea.
All GIFs via Business Insider Science/YouTube.
Business Insider based these visuals off National Geographic's estimation that sea levels will rise 216 feet (!) if all of earth's land ice melted into our oceans.
There's even a tool where you can take a detailed look at how your community could be affected by rising seas, for better or worse.
Although ... looking at these maps, it's hard to imagine "for better" is a likely outcome for many of us.
Much of America's most populated regions would be severely affected by rising sea levels, as you'll notice exploring the map, created by Alex Tingle using data provided by NASA.
Take, for instance, the West Coast. (Goodbye, San Fran!)
Or the East Coast. (See ya, Philly!)
And the Gulf Coast. (RIP, Bourbon Street!)
I bring up the topic not just for funsies, of course, but because the maps above are real possibilities.
How? Climate change.
As we continue to burn fossil fuels for energy and emit carbon into our atmosphere, the planet gets warmer and warmer. And that, ladies and gentlemen, means melted ice.
A study published this past September by researchers in the U.S., U.K., and Germany found that if we don't change our ways, there's definitely enough fossil fuel resources available for us to completely melt the Antarctic ice sheet.
Basically, the self-inflicted disaster you see above is certainly within the realm of possibility.
"This would not happen overnight, but the mind-boggling point is that our actions today are changing the face of planet Earth as we know it and will continue to do so for tens of thousands of years to come," said lead author of the study Ricarda Winkelmann, of the Potsdam Institute for Climate Impact Research.
If we want to stop this from happening," she says, "we need to keep coal, gas, and oil in the ground."
The good news? Most of our coastlines are still intact! And they can stay that way, too — if we act now.
World leaders are finallystarting to treat climate change like the global crisis that it is — and you can help get the point across to them, too.
Check out Business Insider's video below:
This article originally appeared on 12.08.15
Jean Makesh, CEO of Lantern assisted living facilities, says he meets folks with stories like these every day. It's their stories that inspired him to make some changes at Lantern.
"I thought I knew a lot about elderly care. The more and more time I was spending with my clients, that's when I realized, 'Oh my god, I have no clue.'"
Confusion is common in Alzheimer's patients, but Makesh knew there had to be some way to minimize these conflicts.
A big believer in the idea that our environment has an enormous effect on us, he started thinking big — and way outside the box.
"What if we design an environment that looks like outside?" he said. "What if I can have a sunrise and sunset inside the building? What if I'm able to have the moon and stars come out? What if I build a unit that takes residents back to the '30s and '40s?"
And that was just the beginning. He also researched sound therapy. And aromatherapy. And carpet that looked like grass. No idea was off-limits.
What he came up with was a truly unique memory-care facility. And after testing the concept in Lantern's Madison, Ohio, facility, Makesh is opening two new locations this year.
Instead of rooms or units, each resident gets a "home" on a quiet little indoor street reminiscent of the neighborhoods many of them grew up in.
All photos courtesy of Lantern
Instead of a boring panel ceiling, residents look up and see a digital sky, which grows dimmer late in the day to help keep their biological clocks in tune.
Throughout the day, nature sounds and fresh aromas like peppermint or citrus are piped in.
Some studies have shown that this kind of aromatherapy may indeed have some merits for improving cognitive functioning in Alzheimer's patients.
There's even a little "main street" where residents can gather.
For Makesh, this isn't just about making patients comfortable, though. He wants to change how we think about the endgame of severe dementia.
The insides of the rooms aren't too shabby, either.
Makesh said one of the frustrating shortcomings of most nursing facilities is that they create conflicts with unnatural environments and schedules, and they try to solve them by throwing antipsychotic and anti-anxiety medications at patients. In other words, when someone has severe dementia, we often give up on them. From there, they stop getting the engagement their brain needs to thrive.
Of course, we're a long way from a cure for Alzheimer's.
But Makesh's project shows that when we think strategically about altering the environment and focus on helping people relearn essential self-care and hygiene skills, the near-impossible becomes possible.
"In five years, we're going to [be able to] rehabilitate our clients where they can live independently in our environment," he said. "In 10 years, we're going to be able to send them back home."
He knows it's a lofty goal. And whether he'll meet it remains to be seen. But in the meantime, he's proud to own one of the few places that offers something pretty rare in cases of severe dementia: hope.
This article originally appeared on 09.08.16
12 non-threatening leadership strategies for women
We mustn't hurt a man's feelings.
Men and the feels.
Note: This an excerpt is from Sarah Cooper's book, How to Be Successful Without Hurting Men's Feelings.
In this fast-paced business world, female leaders need to make sure they're not perceived as pushy, aggressive, or competent.
One way to do that is to alter your leadership style to account for the fragile male ego.
Should men accept powerful women and not feel threatened by them? Yes. Is that asking too much?
IS IT?
Sorry, I didn't mean to get aggressive there. Anyhoo, here are twelve non-threatening leadership strategies for women.
Encourage.
With permission from Sarah Cooper.
When setting a deadline, ask your coworker what he thinks of doing something, instead of just asking him to get it done. This makes him feel less like you're telling him what to do and more like you care about his opinions.
Sharing ideas.
With permission from Sarah Cooper.
When sharing your ideas, overconfidence is a killer. You don't want your male coworkers to think you're getting all uppity. Instead, downplay your ideas as just "thinking out loud," "throwing something out there," or sharing something "dumb," "random," or "crazy."
Email requests.
With permission from Sarah Cooper.
Pepper your emails with exclamation marks and emojis so you don't come across as too clear or direct. Your lack of efficient communication will make you seem more approachable.
Idea sharing.
With permission from Sarah Cooper.
If a male coworker steals your idea in a meeting, thank him for it. Give him kudos for how he explained your idea so clearly. And let's face it, no one might've ever heard it if he hadn't repeated it.
Sexism.
With permission from Sarah Cooper.
When you hear a sexist comment, the awkward laugh is key. Practice your awkward laugh at home, with your friends and family, and in the mirror. Make sure you sound truly delighted even as your soul is dying inside.
Mansplain.
With permission from Sarah Cooper.
Men love explaining things. But when he's explaining something and you already know that, it might be tempting to say, "I already know that." Instead, have him explain it to you over and over again. It will make him feel useful and will give you some time to think about how to avoid him in the future.
Mistakes.
With permission from Sarah Cooper.
Pointing out a mistake is always risky so it's important to always apologize for noticing the mistake and then make sure that no one thinks you're too sure about it. People will appreciate your "hey what do I know?!" sensibilities.
Promotions.
With permission from Sarah Cooper.
Asking your manager for a promotion could make you seem power- hungry, opportunistic, and transparent. Instead, ask a male coworker to vouch for you. Have your coworker tell your manager you'd be great for the role even though you don't really want it. This will make you more likely to actually get that promotion.
Rude.
With permission from Sarah Cooper.
Sometimes not everyone is properly introduced at the start of a meeting. Don't take it personally even if it happens to you all the time, and certainly don't stop the meeting from moving forward to introduce yourself. Sending a quick note afterward is the best way to introduce yourself without seeming too self-important.
Interruptions.
With permission from Sarah Cooper.
When you get interrupted, you might be tempted to just continue talking or even ask if you can finish what you were saying. This is treacherous territory. Instead, simply stop talking. The path of least resistance is silence.
Collaboration.
With permission from Sarah Cooper.
When collaborating with a man, type using only one finger. Skill and speed are very off-putting.
Disagreements.
With permission from Sarah Cooper.
When all else fails, wear a mustache so everyone sees you as more man-like. This will cancel out any need to change your leadership style. In fact, you may even get a quick promotion!
In conclusion...
With permission from Sarah Cooper.
Many women have discovered the secret power of non-threatening leadership. We call it a "secret power" because no one else actually knows about it. We keep our power hidden within ourselves so that it doesn't frighten and intimidate others. That's what makes us the true unsung heroes of the corporate world.
About the Author: Sarah Cooper
Sarah Cooper is a writer, comedian, and author of 100 Tricks to Appear Smart in Meetings. Her new book, How to Be Successful Without Hurting Men's Feelings, is out now.
The comedic book cover.
With permission from Sarah Cooper.
A satirical take on what it's like to be a woman in the workplace, Cooper draws from her experience as a former executive in the world of tech (she's a former Googler and Yahooer). You can get the book here.
This article was originally published on March 25, 2019.