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She swam for 3 hours to escape the war in Syria before competing in the Olympics

yusra mardini

Syrian swimmer Yusra Mardini.

For Yusra Mardini, swimming means life. In more ways than one.

What started out as a passion became a saving grace, then a claim to fame, and finally … a higher purpose. As her story became a symbol of hope for refugees, it is clear that Mardini’s real superpower isn’t swimming, it’s resilience.

In 2015, when Mardini was only a teenager, her very survival depended on her ability to swim.

Mardini and her sister spent their childhood being trained in the pool by their father Ezzat, a former competitor for Syria’s national swimming team. But the daily shootouts during the Syrian civil war forced training to come to a stop. And after their father was arrested and beaten by soldiers, it was clear the sisters would have to flee their home.

It was by no means an easy journey.


The sisters took a plane to Lebanon, then Turkey, where they planned to smuggle into Germany by boat.

The boat was only a small dinghy, meant to carry seven passengers—that day there were 20 people trying to escape. But with only 45 minutes to endure, the risk was worth taking.

At only 20 minutes in, the motor failed. The group became stranded in the Aegean Sea, their boat filling up with water. Action had to be taken, and fast. Mardini shares in an interview that her sister was the first to jump in the water.

“My sister jumped in the water from one side, and I jumped from the other side, which she wasn’t very happy about. She started screaming at me to go up to the boat even though we were both swimmers.”

Two men dived in to help, and the group of four pushed the boat through the rough waves all the way to shore. It would take them three hours to make it to safety.

It was in that moment that Mardini got her first glimpse at how her actions would represent the hearts of refugees everywhere. “The whole way, you can just hear all of our prayers in one voice,” she reflected.

The Mardini sisters made it the rest of the way (through seven more countries) to Germany on foot, but it wouldn’t be long before Yusra was back in the water. This time, it would be for the Olympics.

Mardini continued her training in Germany, and in 2016 she was selected to compete in the Summer Olympics in Brazil as part of the first Refugee Olympic Team.

Though she didn’t earn a medal, her story captured hearts everywhere. As the crowd applauded her arrival, Mardini’s shame at being a refugee transformed into a sense of pride. It inspired her to become the youngest Goodwill Ambassador for the United Nations Refugee Agency (UNHCR) in history.

As a Goodwill Ambassador, the message Mardini continues to share is simple: "A refugee is a human like any other."

At 23, Mardini returned to the Summer Olympics in Tokyo, bearing a flag for the Refugee Team during the opening ceremony.

Again, though she didn’t place, it was a different kind of win for this young woman who defied the odds to make it to the Olympics—twice—in the first place. Sometimes it’s more than distance, speed and laps. The real accomplishment is keeping the dream alive, believing in something bigger than yourself … and inspiring others to do the same.


"I've told this story a million times," Mardini told DW, "and if I have to, I'll tell it a million more times. It's about giving hope with my life story…maybe I can help give people courage."

Her journey has only just begun.

Since that seemingly fated event in 2015, a lot continues to happen for Mardini. Netflix is producing a movie about the sisters, and Mardini released a memoir titled Butterfly, a nod to one of her swimming styles. And both Mardini and her sister have dedicated their lives to helping refugees.

If you look at Mardini’s Instagram now, where she has 375,000 followers, she is currently promoting a UNHCR charity to support Ukrainians fleeing war.

She writes in a post, ”as a refugee myself I had to leave everything behind and do understand their pain.”

We do not always choose what comes to us in life. But our greatest potential might be just past our biggest obstacle. Determination to fight for that potential, along with compassion for others … makes heroes of us all.

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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.

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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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