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Next time someone tells you education reform is unnecessary, show them this chart. That'll teach 'em a thing or two.
07.30.12
Balance out heavy holiday eating with some lighter—but still delicious—fare.
Lighten your calorie load with some delicious, nutritious food between big holiday meals.
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!
Not quite green eggs and ham, but closeAlbertsons
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.
Get your cauliflower power on.Albertsons
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.
Plant-based food fan? This combo looks yums. Albertsons
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.
Sometimes you just gotta frittata.Albertsons
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.
Caprese, if you please.Albertsons
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.
These mushrooms look positively poppable.Albertsons
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.
Move over, avocado toast. English muffin pizzas have arrived.Albertsons
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.
This pita pocket packs a colorful punch.Albertsons
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.
Did we say, "Move over, avocado toast?" What we meant was "Throw some prosciutto on it!" Albertsons
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.
Vegetarian chili with a fall twistAlbertsons
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.
Mapping out the structure of the inner ear.
There are no two human beings who are exactly alike. One of the funny quirks of evolution is that some of us can do things with our bodies we think are routine, but are impossible for others.
Some people can wiggle their ears, others can't. Some can wiggle their nose like Samantha from "Bewitched" while others just look really silly when making an attempt.
Not everyone can lick their elbow but most wouldn't attempt to do so in public.
A Twitter user named Massimo dropped some knowledge about a skill that not everyone has and even fewer discuss: ear rumbling.
Those of us who can do it know exactly what it is, while it's a mystery to those who cannot.
A part of the human population can voluntarily control the tensor tympani, a muscle within the ear. Contracting this muscle produces vibration and sound. The sound is usually described as a rumbling sound http://bit.ly/2Clijef\u00a0pic.twitter.com/ianKb60EK8— Massimo (@Massimo) 1581957023
People who can ear rumble have the ability to control the tensor tympani, a muscle within the ear. Contracting the muscle creates a rushing, rumbling sound that, if flexed enough, can drown out a significant amount of noise.
This can be useful when someone is saying something that you don't want to hear but don't want to be rude and cover your ears. It can come in real handy if someone is about to spoil your favorite TV show or if you live with someone who can't stop nagging.
Some people cannot voluntarily create the rumbling sound but hear it when they let out a large yawn.
There's a Reddit sub-forum just for ear rumblers with over 60,000 people. Here's how some of them get rumblin'.
"I just squeeze the muscle in my ears I guess," — melvinthefish
"When I flex and hold whatever I'm manipulating to do that, I get my rumble," — ttywzl
"I get a mild rumble just doing the usual flex, but i can make it a bit louder by bringing my top lip up to my nose," — Willmono7
"The best way I can describe it is I 'squint my ears,'" —SteeleIT
The muscle exists to mask-low frequency sounds so we can focus on those at a higher frequency. It also works to mute sounds we create ourselves such as eating potato chips or coughing. It's a way that helps us from becoming annoyed with our own bodies.
Unfortunately, the muscle has a rather slow reaction time so it cannot prevent us from hearing loud sudden noises like a gunshot or a book slamming on the ground.
Massimo's tweet caused quite a stir on the platform.
Been able to do that forever and wiggle my ears independently. Regrettably It doesn’t attract women and I can’t make money from it. Sad face.
— Simon the Smith 3.5% (@Simstersnose) February 17, 2020
To me it sounds like when there’s a big thunderstorm and the thunder is just lowly rolling around in the sky forever with only tiny flashes of lightning that don’t leave the clouds
— 🍀shmily🧚🏽☻ (@turtlelaughing) February 18, 2020
Quick! We need a Venn Diagram to show people who can do this, people who have internal monologues, people who have synaesthesia, and people with any other weird "I thought everyone did this" stuff.
— Marian Matta writes (among other things) (@MadWomansKnitti) February 18, 2020
Although scientists have known about ear rumbling since at least the 1800s, there doesn't appear to have been too much research on the topic. We know that some can rumble and others cannot, but it's unclear how it breaks down percentage-wise or if it's more prevalent in certain groups.
The good news is that the word is starting to get out and people who've been rumbling all their lives suddenly don't feel so alone.
This article originally appeared on 03.05.20
New baby and a happy dad.
Sure, those are the feelings most moms-to-be experience before giving birth, but Lisa's nerves were tied to something different.
She and her husband already had a 9-year-old son but desperately wanted another baby. They spent years trying to get pregnant again, but after countless failed attempts and two miscarriages, they decided to stop trying.
Of course, that's when Lisa ended up becoming pregnant with her daughter, Anora. Since it was such a miraculous pregnancy, Lisa wanted to do something special to commemorate her daughter's birth.
So she turned to her craft — photography — as a way to both commemorate the special day, and keep herself calm and focused throughout the birthing process.
She initially suggested the idea to her husband Alec as a joke.
Photo by Lisa Robinson/Lisa Robinson Photography.
"After some thought," she says, "I figured I would try it out and that it could capture some amazing memories for us and our daughter."
In the end, she says, Alec was supportive and thought it would be great if she could pull it off. Her doctors and nurses were all for Lisa taking pictures, too, especially because it really seemed to help her manage the pain and stress.
She had labor shakes but would periodically take pictures between contractions.
Photo by Lisa Robinson/Lisa Robinson Photography.
"Eventually when it was time to push and I was able to take the photos as I was pushing, I focused on my daughter and my husband and not so much the camera," she says.
"I didn't know if I was in focus or capturing everything but it was amazing to do.”
Newborn Anora's first experience with breastfeeding.
Photo by Lisa Robinson/Lisa Robinson Photography.
"Everybody was supportive and kind of surprised that I was able to capture things throughout. I even remember laughing along with them at one point as I was pushing," Lisa recalled.
Would she recommend every mom-to-be document their birth in this way? Absolutely not. What works for one person may not work at all for another.
However, if you do have a hobby that relaxes you, figuring out how to incorporate it into one of the most stressful moments in your life is a pretty good way to keep yourself calm and focused.
Expecting and love the idea of documenting your own birthing process?
Take some advice from Lisa: "Don't put pressure on yourself to get 'the shot'" she says, "and enjoy the moment as much as you can.”
Mom and daughter earned the rest.
Photo via Lisa Robinson/Lisa Robinson Photography.
This article originally appeared on 06.30.16'You date people you think you deserve. You deserve better.'
Gen Xer shares some timeless advice for Gen Z.
Meghan Smith is the owner of Melody Note Vintage store in the eternally hip town of Palm Springs, California, and her old-school Gen X advice has really connected with younger people on TikTok.
In a video posted in December 2022, she shares the advice she wishes that “somebody told me in my twenties” and it has received more than 13 million views. Smith says that she gave the same advice to her partner's two daughters when they reached their twenties.
The video is hashtagged #GenX advice for #GenZ and late #millennials. Sorry older millennials, you’re too old to receive these pearls of wisdom.
Here is some of the timeless advice that Smith shares in the video.
Perfection is bullshit.
You will never be more good-looking than you are today.
Put your phone down and enjoy your life.
Don't change for anybody.
Don't worry about making mistakes.
Laugh at yourself.
If somebody shows you their true colors, believe them.
Travel.
You end up dating the people you think you deserve. Usually, you deserve better.
Don’t forget to always wear your sunscreen.
@melodynotevintage This might only help one person and thats ok. Advice I wish somebody told me in my twenties. #genx advice for #genz and late #millennials #adviceforyour20s #lifeadvice #fyp dont be an asshat in the comments if you are older, its not helpful.
She followed up the video with a sequel with even more sage advice.
Know who's on your side and who you can ask for help.
Don't smoke.
Don't spend longer than one year with the wrong person.
Find your own style.
Don't stress over the small stuff.
Good manners don't go out of style.
Do the work that it takes to be really good at something.
Your happiness is more important than other people's disappointment.
@melodynotevintage This might only help one person and thats ok. Advice I wish somebody told me in my twenties part 2 #genx advice for #genz and late #millennials #adviceforyour20s #lifeadvice #fyp
This article originally appeared on 1.18.23
Their wounds belong to all of us.
Maj, Matt Smith at Walter Reed Medical Center in Bethesda, Maryland.
Three years ago, Jay began to take pictures of young, severely wounded soldiers returning home from the wars in Iraq and Afghanistan.
Trigger warning: These portraits don't shy away from wounded bodies.
Be prepared. I found them shocking at first. But keep looking. The more I looked, the more beauty and humanity I found reflected here. (The photo captions are from the Jay's Unknown Soldier Project Facebook page. All images used with permission.)
Lt. Nicholas John Vogt, U.S. Army
Image by David Jay/ David Jay Photography.
This is 1st Lt. Nicholas John Vogt, U.S. Army. On Nov. 12, 2011, he was severely injured by an IED while on a foot-patrol in Panjwaii, Afghanistan. We took these pictures this past weekend in the swimming pool at Walter Reed Medical Center. I asked Nicholas for his permission to post these images and this was his response: "The only thing that I want to pass on is this: Losing limbs is like losing a good friend. We wish we could still be with them, but it wasn't 'in the cards.' Then we get up, remember the good times, and thank God for whatever we have left." Image by David Jay/ David Jay Photography. All images used with permission.
In a National Public Radio interview about his project, Jay said, "You can imagine how many times each of these men and women have heard a parent tell their child, 'Don't look. Don't stare at him. That's rude.'"
"I take these pictures so that we can look; we can see what we're not supposed to see. And we need to see them because we created them." — David Jay
Taking a swim.
Image by David Jay/ David Jay Photography.
Jay wants us to see, to become even a little familiar with the tragic loss of limbs and burned skin of wounded vets — his portraits are 4 feet wide — but he also wants us to see them as people and to think about their experiences and those of people in their lives.
Bobby Bernier with daughter Layla.
Image by David Jay/ David Jay Photography.
This past week, I went to San Antonio, Texas. There I had the privilege of photographing both Daniel Burgess and Bobby Bernier. They are friends. Daniel stepped on a IED, losing one leg and destroying the other. Bobby was hit by incoming artillery, sustaining burns over 60% of his body. He is pictured here with his daughter Layla.
Maj, Matt Smith at Walter Reed Medical Center in Bethesda, Maryland.
Image by David Jay/ David Jay Photography.
This is Maj. Matt Smith. This past week, Matt allowed me to photograph him in his room at the Walter Reed Medical Center in Bethesda, Maryland. Less than three months ago, on June 8, 2013, in Paktika province, Afghanistan, Matt was shot along with five others by a member of the Afghan National Army. The bullet severed his femoral artery, resulting in the amputation of his leg. A private and soulful man, it was an honor to photograph him. Thank you, Maj. Smith.
Jerral Hancock survived a roadside bomb.
Image by David Jay/ David Jay Photography.
This is Jerral Hancock. He was driving a tank in Iraq. A roadside bomb pierced the armor, breaching the interior. We shot these pics two weeks ago at his home in Lancaster, California, where Jarral lives with his two beautiful children. We ended up hanging out into the night, smokin' ciggys ... so I kept taking pictures.
"To the men and women of The Unknown Soldier, I can't thank you enough for your courage and sacrifice ... both on and off the battlefield. It is an honor to photograph you." — David Jay
SFC Cedric King floats in the pool.
Image by David Jay/David Jay Photography.
On July 25, 2012, SFC Cedric King, an Airborne Ranger, was severely injured by an IED while serving his country in Afghanistan. Due to the explosion, Cedric sustained a multitude of internal and external injuries, losing both his legs. Cedric was doing his laps while I was photographing 1st Lt. Nicholas Vogt in the pool at Walter Reed Medical Center last week. Cedric kept watching, so I had to ask. Cedric said, “That man (Nicholas) doesn't know it, but he changed my life. There was a point when I was so down that I thought I couldn't go on. And then one day I saw him swimming ... and I just thought, wow ... if he can go on like that, then I can go on too." Cedric will also change people's lives. Already has.
Michael Fox, 27-year-old Marine.
Image by David Jay/David Jay Photography.
This is Michael Fox, a 27-year-old Marine and an amazing man. On Nov. 15, 2011, Michael was on foot-patrol in the Helmand province of Afghanistan. His is the first picture of "The Unknown Soldier."
Staff Sgt. Shilo Harris in Houston, Texas.
Image by David Jay/David Jay Photography.
This past weekend, I photographed Staff Sgt. Shilo Harris in Houston, Texas. He came up from San Antonio to see one of my other exhibitions, The SCAR Project (www.thescarproject.org). Shilo was severely burned on Feb. 19, 2007, by a roadside bomb estimated at 700 pounds. He lost three men out of a crew of five. Only Shilo and his driver survived the blast. Shilo has a book coming out soon. He is truly an amazing man, and I am honored to call him a friend.
"The Unknown Soldier is about neither war or politics ... but rather something infinitely simpler and more powerful." — David Jay
Thomas Young in Kansas City, MO.
Image by David Jay/ David Jay Photography.
The Library of Congress has acquired images from Jay's The Unknown Soldier project as part of its documentation of the wars in Iraq and Afghanistan. This speaks to the power of these images in capturing war's aftermath. But they are so much more than documentation.
This article originally appeared on 05.31.15
"I just imagine how much deeper the bond will be."
Christina Hunger, 26, is a speech-language pathologist in San Diego, California who believes that "everyone deserves a voice."
Hunger works with one- and two-year-old children, many of which use adaptive devices to communicate. So she wondered what would happen if she taught her two-month-old puppy, a Catahoula/Blue Heeler named Stella, to do the same.
"If dogs can understand words we say to them, shouldn't they be able to say words to us? Can dogs use AAC to communicate with humans?" she wondered.
Hunger and her fiancé Jake started simply by creating a button that said "outside" and then pressed it every time they said the word or opened the door. After a few weeks, every time Hunger said "outside," Stella looked at the button.
Soon, Stella began to step on the button every time she wanted to go outside.
They soon added more buttons that say "eat," "water," "play," "walk," "no," "come," "help," "bye," and "love you."
"Every day I spent time using Stella's buttons to talk with her and teach her words just as I would in speech therapy sessions with children," she wrote on her blog.
"Instead of rewarding Stella with a treat for using a button, we responded to her communication by acknowledging her message and responding accordingly. Stella's voice and opinions matter just as our own do," she continued.
If Stella's water bowl is empty, she says "water." If she wants to play tug of war, she says, "play." She even began to tell friends "bye" if they put on their jackets by the door.
Stella soon learned to combine different words to make phrases.
One afternoon, shortly after daylight savings, she began saying "eat" at 3:00 pm. When Hunger didn't respond with food, she said, "love you no" and walked out of the room.
Today, Stella has learned over 29 words and can combine up to five at a time to make a phrase or sentence.
"The way she uses words to communicate and the words she's combining is really similar to a 2-year-old child," Hunger says of her blog.
She believes her work has the potential to transform the bond between humans and dogs.
"I think how important dogs are to their humans," Hunger says. "I just imagine how much deeper the bond will be."
Stella asks to play ball outside.
Stella clearly wants some more breakfast.
After a fun day at the beach, Stella wants to go back.
Stella telling Hunger that she doesn't want her to leave to work.
Soon, Stella began to step on the button every time she wanted to go outside.
They soon added more buttons that say "eat," "water," "play," "walk," "no," "come," "help," "bye," and "love you."
"Every day I spent time using Stella's buttons to talk with her and teach her words just as I would in speech therapy sessions with children," she wrote on her blog.
"Instead of rewarding Stella with a treat for using a button, we responded to her communication by acknowledging her message and responding accordingly. Stella's voice and opinions matter just as our own do," she continued.
If Stella's water bowl is empty, she says "water." If she wants to play tug of war, she says, "play." She even began to tell friends "bye" if they put on their jackets by the door.
"You say, ‘I am brave of this meeting!’, ‘I am loved!’, ‘I smell good!"
Kids really do say the darnedest things.
Any parent knows that kids can be surprisingly astute little philosophers at the most unexpected times. One minute your child is throwing a tantrum because you sliced their sandwich wrong, and the next they are blowing you away with their deep preschool thoughts. It's enough to give you whiplash, but it's also one of the most fun things about being around kids. You never know what they're going to say and sometimes what they say is just awesome.
Case in point: This 5-year-old who gave his mom some sage advice about handling her nerves.
Twitter user @Eprecipice (StressieBessie) shared the story in a tweet thread. She wrote:
1. “You gotta say your affirmations in your mouth and your heart. You say, ‘I am brave of this meeting!’ , ‘I am loved!’, ‘I smell good!’ And you can say five or three or ten until you know it.”
Okay, first of all, the fact that this kiddo knows what affirmations are is awesome. Some people have questioned whether this advice really came from a 5-year-old because of the vocabulary, but kids are sponges and affirmations aren't rocket science. It's become quite common for preschools and kindergartens to teach kids things like this, so it's not actually surprising to hear him talk about affirmations. It's just adorable to hear the ones he suggests.
When talking about our agendas for the day, I told my 5yo I was a little nervous about a meeting I have today. He said, \u201cMama, I am nervous all the time. I know what to do.\u201d So friends, here is all the advice he could fit into the drive to school:— StressieBessie (@StressieBessie) 1643118594
2. “You gotta walk big. You gotta mean it. Like Dolly on a dinosaur. Because you got it.”
Okay, so this actually is sound advice. Researcher Amy Cuddy gave a whole TED Talk about how our minds respond to our own body language, and how using confident body language can actually release chemicals in our brains that make us feel more powerful and self-assured. So "walk big" like you mean it is legit.
2. \u201cYou gotta walk big. You gotta mean it. Like Dolly on a dinosaur. Because you got it.\u201d— StressieBessie (@StressieBessie) 1643118788
3. "Never put a skunk on a bus."
No idea what this means, but it's definitely solid wisdom.
4. "Think about the donuts of your day! Even if you cry a little, you can think about potato chips!"
I'm genuinely not sure if this is referencing real donuts or not, which is part of what makes it delightful advice. Metaphorically, "the donuts of your day" could be the positive things that happened, and focusing on those instead of the negative is basic positive thinking. Then again, if you cry and think about potato chips, perhaps he's just referencing comfort with food. Either way, totally feeling it.
4. \u201cThink about the donuts of your day! Even if you cry a little, you can think about potato chips!\u201d— StressieBessie (@StressieBessie) 1643118922
5. "You gotta take a deep breath and you gotta do it again."
Pretty much every therapist from every psychological school of thought will tell you that breathing exercises are one of the quickest ways to calm your body and mind. Simple, but seriously sound advice.
6. "Even if it's a yucky day, you can get a hug."
Even though that sounds like a pretty typical thought for a kid, it's also good well-being advice. According to The Conversation, the chemicals released when we hug can help us manage stress, reduce anxiety and manage our emotions.
Smart kid.
He added one more piece of advice for good measure as well for those of us who tend toward distraction.
6. \u201cEven if it\u2019s a yucky day, you can get a hug.\u201d— StressieBessie (@StressieBessie) 1643119356
Extra addition from this afternoon: \u201cDon\u2019t get distracted and your feet will stay on the sidewalk and not too full of snow.\u201d— StressieBessie (@StressieBessie) 1643147180
Like a little Confucius, this one.
Seriously, if you ever want to hear some of the most oddly profound things you'll ever hear in your life, spend some time interviewing a 4- or 5-year-old. They really do say the darnedest things. And if you're nervous about something, just keep telling yourself you're "brave of" it. If nothing else, it'll bring a smile to your face remembering this delightful thread.
This article originally appeared on 01.31.22