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Healthy Recipe: Holiday Hot Pot

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RECIPE BY LEANDRA ROUSE | PHOTOGRAPHY BY SAM EMMONS 

Hot Pot is a delicious family meal that is served with a steaming soup at the center of a table, where all guests can participate in flavoring the broth. This is a tradition that has been seen across Asia for thousands of years. Most notably in China (know as huǒguō), in Japan (known as Nabemono), and in Korea (known as Jeongol). It is a fun way to share a communal meal with loved ones, making it especially perfect for the  holidays. 

To ensure this dish is tasty as it is healthy, we will show you how to make the broth light and the vegetables abundant. The seafood and vegetable theme brings forward some of the best hot pot ingredients such as Asian mushrooms, tofu skin, and daikon. Although, you can swap in similar ingredients based on season and your preferences 

The key to a good hot pot is a great broth! We have a great hack to save time and deliver on flavor. Add shrimp and vegetable peels to your favorite pre-made vegetable stock then add This adds extra vitamins, minerals and a rich umami flavor into a packaged broth.  

Lastly, hot pot is traditionally served in the center of a dining table. You will need a heat source such as an electric hot pot, hotplate, or induction stoveplate to keep broth warm. (We’ve always used a plugged in hotplate, but this year added an electric hot pot to our holiday wish list.) 

Most importantly, share this dish with a group of loved ones. It is interactive, fun, easily tailored for personal tastes, and takes a flavorful departure from traditional American holiday flavors.  

INGREDIENTS: 

2 32 fl.oz (950ml) containers vegetable broth, sodium reduced or without added salt is preferred 

2 teaspoons powdered dashi *optional 

1 lb (450g) white fish filets, such as Mahi Mahi, Bass, Tilapia 

6 shrimp, peels removed and reserved 

1 14 oz (400g) package tofu, firm, cut into cubes 

6 shiitake mushrooms, sliced in half

2 enoki mushroom bundles 

4 baby (400 g) Bok Choy or Pak Choi, bottoms removed

2 cups (200g)  cabbage, Napa or green

2 carrots, peeled and sliced

1 cup (160g) daikon/mooli, peeled and sliced into 1” (2.5cm) half moons 

1 bunch (100g) green onions or spring onions, ends trimmed and reserved

½ lb (225g) vermicelli noodle, cooked

For the dipping sauce: 

1 tablespoon white miso paste

½ tablespoon toasted sesame oil

1 tablespoon rice vinegar 

1 ½  tablespoon tahini

1 tablespoon soy sauce

1 teaspoon sesame seeds, white, toasted

2 tablespoons water to thin sauce

INSTRUCTIONS: 

Stock: Begin by simmering shrimp peels, shiitake stems, and any other reserved vegetable peels in one cup (240ml) of water. Simmer over medium heat for 20 minutes. Strain and add this concentrated mixture to a large stock pot with the pre-made vegetable broth and powdered dashi. 

Hot pot: Chop and plate all the vegetable and seafood ingredients into approximate bite size pieces. Plate decoratively and arrange the ingredients based on the type. Place the ingredients across two or more plates to ensure that guests on all sides of the table have easy access. 

Dipping sauce: Whisk together the ingredients in a bowl. Portion the finished dipping sauce into several bowls and place around the table for guests. You may consider individual dipping sauce bowls. 

Set the table:  Put the heat source at center of the table, arrange the plates of ingredients and dipping sauce around the table so guests can reach them. Supply each guest with a bowl, soup spoon, and chopsticks. 

Hot pot meal: When you are ready to serve, carefully bring the large stock pot of broth and place it on the heat source at the center of the table. It should be kept at a low simmer during the meal. Guests can contribute to the flavoring of the broth by selecting raw ingredients, and carefully placing them into the hot pot using chopsticks or a spoon. Give the ingredients plenty of time to cook through and soften before spooning into bowls. The seafood typically will take 7 to 10 minutes to cook and the vegetables a minimum of 5 minutes.Once cooked, ladle the soup from the hotpot into guest bowls, including a little of each added ingredient. Guests can individually season with the dipping sauce. 

Eat and be merry!

Makes 15 servings. 

NUTRITION FACTS (PER SERVING): 

Calories 180 KCal

Protein 14g

Total fat 6g

Saturated fat 2g

Cholesterol 20mg

Carbs 19g

Fiber 3g

Total sugars 3g

Added sugars 0g

Sodium 600mg

15 Mediterranean Diet Lunch Ideas – A Couple Cooks

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Ditch the lunchtime rut! These easy Mediterranean diet lunch ideas are light, flavorful, and perfect for packing or whipping up on the go. From protein-packed salads to veggie bowls, find healthy inspiration for every day.

Mediterranean diet lunch ideas: ricotta toast with toppings

Following the Mediterranean diet and need some lunchtime inspiration? As married cookbook authors and recipe experts, Alex and I have been specializing in this way of eating for over a decade, focusing on whole grains, olive oil, and lots of fruits and vegetables. Luckily, it’s incredibly delicious—and we’ve never felt better!

We are always looking for lunch inspiration, and we hear that from many of our readers. Today, we’ve put together a list of our favorite Mediterranean diet lunch ideas to help you power through the day.

Foods in the Mediterranean diet

The Mediterranean diet has been called one of the best diets in the world according to US News and World Report. This way of eating and living derives from the countries that border the Mediterranean Sea, like Italy and Greece. It’s not a strict diet, but more a set of guidelines. Here’s how the Mayo Clinic defines the Mediterranean diet:

  • Daily consumption of vegetables, fruits, whole grains and healthy fats (like olive oil)
  • Weekly consumption of fish, poultry, legumes (beans & lentils), and eggs
  • Moderate portions of dairy products
  • Limited intake of red meat and added sugar

According to a study by The American Journal of Medicine, the Mediterranean diet “is arguably the best-studied and most evidence-based diet to prevent not only cardiovascular disease, but also other chronic diseases, as it has become the standard for healthy eating.”

Let’s see what Mediterranean diet lunch ideas look like

American-lunches often center around breads, meats, snack foods like chips and crackers, and sugary treats. Instead, Mediterranean diet snacks prioritize whole grains, fruits and vegetables, and nuts and seeds. Per the Cleveland Clinic, here is what lunch ideas for the Mediterranean diet should look like:

  • Whole grains like oats, quinoa, barley, and so forth. Prioritize whole wheat or whole grain bread.
  • Fruits and vegetables
  • Nuts and seeds
  • Yogurt in moderation
  • Milk and natural or light cheeses in moderation, like cottage cheese, ricotta and goat cheese (per the Cleveland Clinic and Mayo Clinic)
  • Eggs in moderation (1 egg per day)
  • Seafood (3 times per week)
  • Olive oil (instead of butter)

Notice that eggs and dairy should be eaten at a minimum, as well as added sugars. Make sure to balance them with what you eat in the rest of the day.

Add in an active lifestyle

The Mediterranean diet is also about embracing the lifestyle, not just food! This eating philosophy originated based on the longevity of people in the Mediterranean, and researchers noticed there were factors beyond food that contributed to overall health.

It’s important to also stay active and exercise regularly, avoid smoking, reduce the amount of stress in your lifestyle, and be invested and engaged in your community. Keep this in mind as you browse these recipes!

15 Mediterranean diet lunch ideas

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Ditch the lunchtime rut! These easy Mediterranean diet lunch ideas are light, flavorful, and perfect for packing or whipping up on the go. From protein-packed salads to veggie bowls, find healthy inspiration for every day.


  • 1 cup whole milk ricotta cheese or Whipped Ricotta (see Step 1)
  • Kosher salt
  • Fresh ground pepper
  • Slices of bread
  • For the salmon toast: Smoked salmon, capers, red onion, fresh dill
  • For the tomato toast: Ripe tomatoes, garlic salt, chives or green onion, olive oil
  • For the avocado toast: Ripe avocado, radishes, garlic salt
  • For the apple honey toast: Apple slices, honey, chopped pistachios, cinnamon
  • Other ideas: Strawberries, blackberries, blueberries, pears, cucumber, canned tuna, canned salmon, prosciutto, hard boiled eggs, fresh herbs, pickled vegetables, etc.


  1. Stir together the ricotta with ¼ teaspoon kosher salt and several grinds of fresh ground pepper; taste and adjust seasoning as desired. Or, make the Whipped Ricotta: place 16 ounces whole milk ricotta, 3 tablespoons milk and 1 tablespoon olive oil in a bowl and whisk with a whisk for about 2 minutes until light and fluffy.
  2. Toast the bread.
  3. Salmon toast: Spread the ricotta on the toast. Top with smoked salmon, drained capers, sliced red onion and fresh dill sprigs. Add 1 grind fresh black pepper.
  4. Tomato toast: Spread the ricotta on the toast. Top the toast with the sliced tomatoes, chopped chives or green onion, drizzle of olive oil, a small pinch salt and fresh ground pepper.
  5. Avocado toast: Spread ricotta on the toast. Top the toast with sliced radishes, drizzle of olive oil, and a small pinch salt and fresh ground pepper.
  6. Apple honey toast: Spread ricotta on the toast. Add apple slices, a drizzle of honey, chopped pistachios, and a pinch of cinnamon.

  • Category: Lunch
  • Method: No Cook
  • Cuisine: Lunch
  • Diet: Vegetarian

Keywords: Mediterranean diet lunch ideas

Want to Relax? Try Yoga

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Originally published on Nov. 30, 2018

Stress is ever-present. Fortunately, we’ve got yoga, which is proven to help reduce stress and the health effects it causes. The best part? You don’t need any prior experience to benefit from the practice. Whether you are at home, work or somewhere in between, yoga is always here to help you relax. We’ll show you how to get started.


This short sequence works the body and rests the mind in just five minutes.

You don’t need anything but yourself. If you have a yoga mat, that’s great but not necessary. A towel works, too, or you can just sit on the floor. Find a comfortable spot where you can be alone and uninterrupted for only five minutes. Depending on how your body feels, you may want to use a yoga block, blanket or meditation cushion to place underneath your body to support your body in a comfortable seated position.

You can also take this same yoga and mindfulness practice outside for a change of scenery and influx of nature. Experiencing the vibrant colors, sounds and feel of the outdoors during your yoga practice can provide a positive energy boost.

Let’s start with your breath. This is a great way to slow down, become present in the moment and connect with yourself:

1. While sitting, allow your shoulders to relax.

2. Extend your tailbone down and contract your stomach, which will help to straighten your back and lengthen your back from the top of your head.

3. Inhale for six seconds while pushing your stomach away from your body.

4. Exhale, allowing your stomach to come back to your body.

Do this four times (or more if time permits).

As you go into each yoga posture think about your own self-care, self-respect and a curiosity toward yourself and your moment-to-moment experience. This will put you in the right mindspace for the exercises.

1. Easy Pose (Sukhasana). Begin in a comfortable seated position, legs crossed. Relax your feet and allow your pelvis to be in a neutral position. Think about how you are breathing. Feel the sensations in your body. Sit for a minute and feel the sensations that come with being unrushed, still and internally aware.

2. Neck Roll: Allow your head to fall toward your chest and slowly move your head around in a full circle to the right three times and then to the left three times. Invite the feeling of letting go. Return to the easy pose and lift the crown of your head up.

3. Shoulder Roll: Roll your shoulders in forward circular motions four times and then backwards four times. When you are finished inhale, bringing your hands over head and exhale, placing your hands together at chest level.

4. Tabletop Position (Bharmanasana): Slowly move onto your hands and knees, placing your wrists directly under your shoulders and your knees under your hips. Your palms should be on the floor, fingers facing forward with your weight evenly distributed on your palms. Center your head in a neutral position and soften your gaze downward.

5. Cow Pose (Bitilasana): Inhale as you drop your belly toward the mat. Lift your chin and chest and look up toward the ceiling. Pull your shoulders away from your ears.

6. Cat Pose (Marjaryasana): Exhale and pull your stomach toward your spine and round your back toward the ceiling. Gently release the top of your head toward the floor.

7. Repeat Cat-Cow five to 10 times in an unrushed and peaceful rhythm.

8. Downward Facing Dog (Adho Mukha Svanasana): Tuck your toes under your feet, press your palms into the floor and lift your hips up, extending your tailbone toward the ceiling. Push your heels back and slightly down toward the mat. They do not have to touch the ground. Allow your head to drop so that your neck is long. Stay here for a few deep breaths.

9. Standing Forward Bend (Uttanasana): Slowly move your hands to your feet, and release the muscles in the neck and shoulders. Also release the weight of your head and allow your legs to be straight.

10. Cross your forearms. Place your right hand in front of your left upper arm and weave your left arm behind your right upper arm. Press your heels into the floor and extend your tailbone up to the ceiling. Shake your head back and forth to release your neck. Stay here for at least three breaths before releasing the arms from the crossed position.

11. Mountain Pose (Tadasana): Bend your knees, pull your stomach toward your back and roll your body up.

12. Upward Salute (Urdhva Hastasana): Extend your tailbone down. Inhale here and place your hands together at chest level.

13. Standing Forward Bend (Uttanasana): Slowly move your hands to your feet, and release the muscles in the neck and shoulders. Also release the weight of your head and allow your legs to be straight.

14. An additional option is to bend the knees slightly to place one palm flat on the floor or onto a block or anywhere on your leg other than your knee and raise the opposite hand over the head. Try to align the shoulders, slightly twist and look up following the length of the extended arm. Do this on both sides.

15. Child’s Pose (Balasana): Softly come to your knees in a kneeling position. Extend your hands forward in front of you. Allow your torso to relax down and back onto your thighs. Allow space between your knees and the toes to touch. If possible, allow the buttocks to touch the heels of your feet.


We do it mindlessly, over and over, but with a little thought, the process of breathing can be transformative.

The key components of yoga include postures, meditation, relaxation, and breathing exercises. These features of yoga are not exclusive and do complement each other, but the one that transcends most profoundly is breath. Breath is often thought of as the guide in all areas of yoga. Yoga helps bring more awareness to the breath which has both physical and psychological benefits. When we are stressed, we often will hold or shorten our breathing or breathe in a short, stilted manner. Being able to continue to inhale and exhale calmly and deeply throughout life is a tremendous stress reliever.

Throughout yoga class, teachers will remind you to regulate your breath and this is one of the most transferable skills that you can very quickly take off of the mat and into your everyday life.

Below are a few breathing practices that you can do anywhere, anytime, to get back in touch with your breath. Consider these exercises a stress-relieving pause whenever you need it.

  • Sit comfortably with your legs in a comfortable cross-legged position and close your eyes.

  • Inhale from the bottom of your belly, then into your chest and imagine filling up your body with breath all the way up to your throat.

  • Exhale from your throat, chest and belly.

  • Repeat five times.

  • As long as you don’t have any knee problems, sit in kneeling position with your heels underneath your hips. If you have any knee problems, sit comfortably with your legs crossed.

  • Place one hand above your heart and another on your belly (it doesn’t matter which; choose whatever comes naturally).

  • Close your eyes and inhale and exhale to the mantra, or repeated saying, of “let” on the inhale and “go” on the exhale.

  • Repeat at least five times before placing your hands on your thighs and opening your eyes.

  • Begin in a child’s pose with your knees on the ground and your hips on your heels resting on the backs of your feet and your hands outstretched in front of you.

  • Tuck your toes and lift your hips up and back into downward facing dog

  • Inhale into a plank pose (kumbhakasana), or the top of a push-up, with your shoulders over your wrists and a straight line between your shoulders and your heels.

  • Exhale as you lift up and back into downward dog.

  • Repeat five to 10 times inhaling into plank and exhaling into downward facing dog.

  • Rest in child’s pose.


Take the stress out of yoga class and do it wherever you may be.

Time spent commuting, changing and showering after class, and finding a yoga studio to practice away from home can be a significant (sometimes worthy) investment, but it also requires time, money and possibly childcare arrangements. Cultivating a home practice can enable you to keep up with yoga even when you can’t make it into a studio.

These tips will make it easier:

  • Start small. Begin with a short sequence, such as the one included in this guide. You may think of yoga as what you experience in an hour long class, but your home practice may be a few postures paired with a meditation.

  • Ensure that you practice in a quiet place. If that’s not possible, you could put on headphones that move well and play music from your favorite yoga playlist (below). Place your yoga mat on hardwood or cement (ideally not carpet). If you must use carpet, use a sturdy mat.

  • Try to practice at the same time every day to work it into your daily routine. But don’t give up if you forget for a day or a week or even a year — the yoga is always there for you.

Music can be a motivator to get on the mat at home or in a class, even if some yoga traditions do not encourage music. If you like to practice with music, the choices you make can help to set the mood. They vary widely by studio and teacher so to get a sense of the diversity of options, we’ve linked to a variety of playlists. These can be used in a home practice, by yoga teachers in studio classes or just listened to for fun anytime:


Much research has been done to support the idea that yoga can reduce stress.

One way yoga reduces stress is through regulating the nervous system — specifically the autonomic nervous system and its response to stress. You may think that yoga should focus primarily on relaxation and meditation if you want to destress. While relaxed forms of yoga are helpful, improving your ability to return to a calm state after stress requires a well-toned nervous system that is resilient. Think of it this way: If we could spend all our time in a quiet, peaceful environment, then stress would not be an issue. So varying the types of yoga you do to include both slower and more vigorous practices can help improve our nervous system’s ability to find balance and cope with stress.

There is growing evidence that yoga and other mind-body interventions can alter the expression of certain genes and reduce the inflammatory response that cause disease, aging and stress in the body.

Similarly, yoga has been shown to improve the tail-end of genes, called telomeres, which can shorten and fray due to many factors like aging, disease, poor nutrition, smoking and chronic stress. Studies show that yoga can help lengthen and strengthen telomeres, which are the parts of our DNA that protect the genes from damage.

Want to take your practice further? Yoga in a studio doesn’t have to be intimidating.

Prefer doing yoga with an instructor? Great. But sometimes the idea of going to a yoga class can be stressful itself. Some people may feel uncomfortable if they feel like they are being judged in a class setting. If you are experiencing these feelings, know that you are not alone. Instead of imagining how you think you “should” be, consider focusing on letting go of thoughts of how you look in a particular posture, or how you look in general.

Yoga teachers often say things during class to help guide students through the practice. Here’s what we mean when we say them.

Namaste: Namaste is a greeting that means that “the light in me bows to the light in you.” When someone is bowing to the light in you they are essentially giving a nod to that oneness of everything that is yoga. You can also think of it as a nod to the goodness in all of us.

Om: The word “om” refers to the oneness of the universe and the aspiration for us all to be connected. When we say it together, often at the beginning or end of a class, the sound of it is a metaphor for the word itself. The way the voices in the room come together and the vibration of the “mmm” has a powerful energy to it. If you do not feel comfortable joining in an om, you can certainly skip it and sit quietly instead.

Set your intention: This is a cue from your teacher to choose an affirmation, or words of encouragement to help you through your practice. You can repeat your intention to yourself throughout the class as a mantra (which is a repeated saying). Sometimes it can feel stressful to have to think of an intention on the spot, so consider: “I am grateful,” “I am present,” or just a word like “Peace” or “Harmony.” Also, if this doesn’t work for you, always feel free to just let the suggestion of setting an intention pass; bringing awareness to your breath can have the same effect of relaxing you and focusing yourself on your practice.

Connect breath and movement: Match a movement with an inhale and the next movement with an exhale and continue in this manner.

I am not this body: A reference to the fact that your true essence is not encapsulated by your physical body. Yoga teachers may say this to remind students that the look of a posture is not the important part of the practice — the trying is what matters.

Sanskrit: Yoga teachers will often cue poses by calling out their Sanskrit name — for example: downward facing dog is called adho mukha svanasana. Some people love hearing the Sanskrit words, but others who do not know the meaning may find such words to be confusing. If you find yourself in the latter situation, look toward the teacher or other students to find the pose that’s being cued. And remember that the postures are just opportunities to practice — it really doesn’t matter what your body looks like.

Notice your breath: Teachers often remind students to check in with their breath, which is simply an opportunity to re-engage with your inhale and exhale. Often as we move through the practice we will forget to consistently breathe and sometimes even hold our breath in physically strenuous postures.

Connecting the mind and body: When a yoga teacher brings this up during class, she or he is reminding you that by focusing on the physical experience of the yoga postures you are able to leave behind some of the stressors of the everyday (work, kids, bills, etc.).

Find your edge: The idea of yoga is that you practice removing your ego and letting out your most connected self. Creating and finding your edge is to experience the balance between effort and ease — that place at which you are challenging yourself but not to overexertion or injury.

Send your energy: To put thoughts and intentions toward something in particular. This could be a cue toward something very particular, such as “send your energy to your hands” or something of your choice, such as “send your energy to someone who may need it.”


Weekly Menu Plan 457 | Diethood

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This Weekly Menu Plan is a delicious collection of dinner, side dishes, and dessert recipes that will help you plan your weekly menu and make life easier for you!

Weekly Menu Plan 457 six image collage Pinterest image.Weekly Menu Plan 457 six image collage Pinterest image.

 

In these menu plans, I will be sharing some of our favorite recipe ideas for you to use as you are planning out your meals for the week. Just click any of the recipe titles or pictures to get the recipe.

A little about how we plan our week and our menu plan:

Mondays are soup and salad.
Tuesdays we are bringing you delicious Mexican cuisine.
Wednesdays are a taste of Italy.
Thursdays are designed around yummy sandwiches, burgers, and wraps.
Fridays are a no cook day around here. Going out with friends and loved ones is something that we think is important. It’s your night off from cooking- enjoy!
Saturdays are an exotic food night, it’s a great night to try something new, from cooking with seafood, to trying Indian, Thai, or Macedonian dishes.
Sundays are a traditional old fashioned family dinner – think meat and potatoes.

There will also always be a couple of delectable desserts or drinks to use any day you wish.
A new weekly menu plan will be posted every FRIDAY morning, so be sure to check back each week!

CLICK ON THE LINKED RECIPE TITLES OR PHOTOS TO GET THE FULL RECIPE

WEEK #457

monday menu plan imagesmonday menu plan images
Holding a ladle full of Instant Pot potato soup up to the camera.Holding a ladle full of Instant Pot potato soup up to the camera.
close up of sliced red onions, halved hard boiled eggs, chopped avocado, sliced cherry tomatoes, and sliced cucumbers topped with crumbled feta cheeseclose up of sliced red onions, halved hard boiled eggs, chopped avocado, sliced cherry tomatoes, and sliced cucumbers topped with crumbled feta cheese
tuesday menu plan imagestuesday menu plan images
A sheet pan with tortilla chips and shrimp.A sheet pan with tortilla chips and shrimp.
wednesday menu plan imageswednesday menu plan images
Baked pasta in a baking dish.Baked pasta in a baking dish.
thursday menu imagesthursday menu images
Two calzones served on a dinner plate.Two calzones served on a dinner plate.
friday menu plan imagesfriday menu plan images

***DATE NIGHT***

saturday menu plan imagessaturday menu plan images
Sesame Chicken in a dark colored skillet.Sesame Chicken in a dark colored skillet.
sunday menu plan imagessunday menu plan images
Close up of stuffed poblano peppers filled with chili and topped with melted cheese.Close up of stuffed poblano peppers filled with chili and topped with melted cheese.
Close-up overhead view of grilled corn on the cob on a plate topped with goat cheese and garnished with lemon wedges.Close-up overhead view of grilled corn on the cob on a plate topped with goat cheese and garnished with lemon wedges.
Overhead view of a glazed olive oil cake garnished with orange slices and mint leaves.Overhead view of a glazed olive oil cake garnished with orange slices and mint leaves.
2-Ingredient Creamy Dark Hot Chocolate - Made with only 2 ingredients, this comforting, rich and creamy dark hot chocolate is perfect for those chilly winter nights.2-Ingredient Creamy Dark Hot Chocolate - Made with only 2 ingredients, this comforting, rich and creamy dark hot chocolate is perfect for those chilly winter nights.

Do you love my meal plans but wish you could make a few changes? Good news – you can! My weekly menus are now available on Relish+ where you can customize the plans, get a shopping list, and even order the groceries you need. See how easy it is to get organized with Diethood Meal Plans and Relish+ here!

Maryland, Vermont Apply for CMS’ State-Level Total Cost of Care Model

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Both Maryland and Vermont have applied to participate in the Centers for Medicare and Medicaid Services’ States Advancing All-Payer Health Equity Approaches and Development (AHEAD) model.

AHEAD is a state-level total cost of care (TCOC) model that seeks to drive state and regional healthcare transformation and multi-payer alignment. 

The model would be in place for up to nine performance years, through 2034. The intent is to allow adequate time for changes in care delivery to be designed and implemented and for those changes to impact outcomes for the state’s residents.  

Under a TCOC approach, a participating state uses its authority to assume responsibility for managing healthcare quality and costs across all payers, including Medicare, Medicaid, and private coverage. States also assume responsibility for ensuring health providers in their state deliver high-quality care, improve population health, offer greater care coordination, and advance health equity by supporting underserved patients. The AHEAD Model will provide participating states with funding and other tools to address rising health care costs and support health equity. But the model also holds states accountable for state-specific Medicare and all-payer cost growth and primary care investment targets, and for population health and health equity outcomes.

Maryland has long experience with healthcare payment and delivery system reform. It has had a unique hospital payment system since the 1970s, with increased focus on delivery system reform in Maryland’s All-Payer Model (2014-2018) and the Total Cost of Care Model (2019-today). 

Maryland health officials said they would leverage the model’s tools to promote health equity, ensure high-value care, and improve access to care in order to achieve high value, equitable, and excellence in the health delivery system. Infrastructure investments will support the actions needed to achieve Maryland’s vision, including investments in workforce; administrative simplification for health care providers; and health information technology, data, and analytics.

“The model benefits Maryland as the pathway to continue the state’s long-term commitment to improving statewide healthcare quality, health outcomes, and health equity — all while controlling cost growth,” said Maryland Department of Health Secretary  Laura Herrera Scott, M.D., in a statement. “This opportunity allows Maryland to bridge the healthcare, population health, and social sectors as well as the public and private sectors to implement the solutions Marylanders need, as identified by community members themselves.” 

This model “is the pathway to continue Maryland’s all-payer hospital rate setting authority,” said Maryland Health Services Cost Review Commission Executive Director Jon Kromm, in a statement. “The model offers tools for primary care transformation, healthcare cost containment, and population health improvement.”


Under the new model, Maryland will develop a State Health Equity Plan to elevate community voices in defining a shared commitment to health; integrate and align resources across clinical and population health needs; and work to overcome systemic and structural racial and ethnic health inequities. The state’s Health Equity Plan will be the foundation for all actions and investments under the model. 

Maryland’s application includes a request for funding for investments in health equity and health-related social needs. This includes funding for:
• Five regional community-based population health hubs to support community-level population health investment and efforts to address health-related social needs;

• Community grants to address population health and health-related social needs; and

• Technology for statewide coordinated health-related social needs screening and referral.

Maryland anticipates that CMS plans to make decisions on Maryland’s application to the model this summer. 

The state envisions that additional policy development and decision-making for the model will begin in July 2024 and continue through the July 2025 execution of a contractual agreement between Maryland and CMS. Implementation is expected to begin in 2026.

Vermont’s AHEAD application

Vermont, which has been working on an all-payer ACO model for several years, sees the AHEAD model as a way to collaborate with the federal government to impact how Medicare, the insurer for 21 percent of Vermonters, pays hospitals, supports primary care, improves health equity, and allows flexibility in how care is delivered. 

“This application offers Vermont an opportunity to continue our long-standing partnership with the federal government, with the potential to advance promising payment and care delivery approaches for hospitals, make critical investments in primary care, and sustain important Medicare resources for Vermonters with Medicare,” said Jenney Samuelson, secretary of the Agency of Human Services, in a statement. “Vermont’s most recent negotiation with Medicaid, the jointly funded federal and state program that covers 24 percent of Vermonters, ended in an excellent agreement – investing millions into Vermont’s systems of care including public health, primary care, long-term services and supports, and mental health and substance use disorder treatment. If we are selected for the AHEAD Model, we will push for favorable Medicare terms that support our rural healthcare needs, and result in affordable, accessible and high-quality care for Vermonters.” 

The model requires the participation of providers and payers. Vermont added letters of support from the Legislature, and letters of interest from the UVM Health Network, Rutland Regional Medical Center, and BlueCross BlueShield of Vermont, to its application.

“As we look to the end of the All-Payer ACO Model in Vermont, we must continue the momentum toward meaningful payment reform to address longstanding obstacles to the care our patients’ need, better manage healthcare costs for patients and hospitals, and to support our population health goals of providing patients and their families the care they need when and where they need it,” said Sunny Eappen, M.D., M.B.A., president and CEO of University of Vermont Health Network, in a statement.

“Vermont has been on a continued journey towards meaningful payment reform for many years and leads the nation in these initiatives. It is vital that Vermont hospitals are financially stable, sustainable, and have an opportunity to grow to meet the increasing healthcare needs of Vermonters,” said Judi K. Fox, President and CEO of Rutland Regional Medical Center, in a statement. “We believe that the AHEAD model has the potential to be a significant step forward to important payment and care delivery reforms. We appreciate the opportunity to partner with and support the State to explore pathways that will better serve our patients, our communities, our region, and Vermonters”.  

If Vermont is selected by CMMI to move forward with AHEAD, negotiations will commence in June or July of 2024. If CMMI and the state agree on terms, a final agreement would have to be in place by July 2025, in advance of the start of the first performance year on Jan. 1, 2026.

 

What Is the Problem with Ableism?

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Have you ever heard of ableism? It’s a word denoting a behavior that many don’t know, but it’s everywhere in our society. Ableism is when people are judged or limited by their disabilities. It’s not just about someone being openly unfair; often, it’s hidden in the way we talk, think, and act every day.

This way of thinking creates real problems. It shows up at work, in schools, and in public places, making life harder for people with disabilities. They face challenges like feeling left out, finding it hard to get jobs, or struggling with sadness. Understanding ableism is key to changing these issues. This article will dive into what ableism means, why it’s a problem, and how we can all help stop it.

Keep reading to uncover the hidden threads of ableism in our daily lives and learn how we can all contribute to creating a more inclusive and understanding world.

Ableism Definition and Examples

Ableism is the unfair treatment of people with disabilities. It’s thinking, either consciously or unconsciously, that they are less than others just because of their disability. This wrong thinking can show up in a lot of places, like work, schools, or just out in public.

What Does Ableism Look Like?

Ableism shows up in ways we might not always notice. If a building doesn’t have a ramp, that’s ableism. It’s like saying people who can’t walk aren’t important. Or at work, if someone doesn’t get a job because they have a disability, even though they can do it, that’s ableism too.

When people talk down to those with disabilities, like they can’t make their own choices, that’s also ableism. A frequent behavior that is ableism is not acknowledging the presence of a disabled individual.

The Unseen Problem of Implicit Bias

Implicit bias is when we have thoughts or judgments about people without even realizing it. In ableism, it’s thinking or acting badly about people with disabilities without any good reason.

Here’s an ableism example. You might not notice, but thinking someone with a mental health issue can’t be trusted is ableist. Our Cogentica 2021 survey found that 71% of people have seen others treat disabled people unfairly, and 26.3% have seen a lot of this kind of unfairness. This behavior was more pronounced with non-disabled people than disabled.

These hidden thoughts can make life tougher for people with disabilities. They can lead to capable people not getting jobs, having a hard time in school, or feeling left out. Changing these thoughts is a big part of eliminating ableism.

Ableism is more than just being mean or unfair. It’s a big problem that affects how people live. We all need to understand what ableism is and try to stop it. This means treating everyone equally, no matter if they have a disability or not.

Effects of Ableism on Individuals

Ableism doesn’t just hurt feelings; it deeply impacts the lives of people with disabilities. The unfair treatment and attitudes they face can lead to serious problems like feeling alone and sad.

Social Isolation

One big effect of ableism is social isolation. When people are treated unfairly or left out because of their disability, they might start to pull away from others. This can happen because they feel like they don’t fit in or because they’re tired of being treated badly.

Feeling isolated can make it hard for them to make friends or be part of the community. It’s not just about being alone; it’s about feeling like you don’t belong anywhere.

Mental Health Struggles

Dealing with ableism can also lead to mental health issues, like depression. Constantly facing unfair treatment or being looked down on can make people feel really miserable. They might lose hope or feel like things will never get better.

Depression is more than just feeling sad; it can make it hard to do everyday things and enjoy life.

Impact on Self-Esteem

Ableism can also hurt how people view themselves. When they’re always treated like they can’t do things or like they’re not important, they may brgin to believe it. This can make them feel horrible about themselves and lower their self-esteem.

It’s hard to feel good about yourself when others are always putting you down.

The Cycle of Discrimination

Ableism creates a vicious cycle of discrimination. It starts with unfair thoughts and actions, then leads to people with disabilities being left out or feeling bad about themselves. This can make it harder for them to stand up for themselves or ask for what they need.

Breaking this cycle means changing how we think and act towards people with disabilities. Understanding the effects of ableism helps us see why it’s such a big problem. It’s not just about being fair; it’s about making sure everyone can live a good life, without feeling alone or sad because of how they’re treated.

Ableism in Society: A Broader View

Ableism affects more than just individuals; it has big effects on society too. When people with disabilities are treated unfairly, it changes how things work in jobs, schools, and even in healthcare.

In the Workplace

In the workplace, ableism can mean not hiring someone just because they have a disability. This isn’t just unfair to the person; it also means the workplace misses out on their skills and ideas. And when people with disabilities do have jobs, they might face challenges like not getting the support they need or being passed over for promotions.

This can lead to fewer job opportunities and less diversity in the workplace.

In Education

In schools and universities, ableism shows up when students with disabilities don’t get the support they need to learn. This could be things like not having materials that work for them or being left out of activities. This can be especially true for people with invisible disabilities, such as dyslexia and some forms of autism.

When students aren’t given a fair chance to learn, it can be harder for them to do well in school or go to college, which affects their chances later in life.

In Healthcare

Ableism in healthcare can be really serious. It might mean doctors or nurses don’t listen to patients with disabilities or don’t give them the same care they give to others. This can lead to health problems not being taken care of properly, which can make people sicker.

When society lets ableism happen, it means we’re not treating everyone equally. It’s not just about being nice; it’s about making sure everyone has the same chance to work, learn, and stay healthy.

Fighting against ableism means changing how we do things in all parts of life, so that people with disabilities have the same opportunities as everyone else.

How To Overcome Ableism

Fighting against ableism requires actions both at the individual and societal levels. It’s about changing attitudes, increasing understanding, and making policies that include everyone.

Individual Actions

Every one of us has a part to play in fighting against ableism. It begins with taking a good look at ourselves, understanding our own thoughts and attitudes towards disability. This self-reflection is the first step in making a change.

Being open to learning, listening to the experiences of people with disabilities, and educating ourselves about the challenges they face can significantly shift our perspectives.

Recognizing and Challenging Personal Biases

The first step is to recognize our own biases. We need to think about how we see people with disabilities and be honest about any unfair thoughts we might have. Then, we can work on changing those thoughts and actions.

This might mean learning more about disabilities or talking to people with disabilities to understand their experiences.

Advocacy and Support

Supporting people with disabilities is also important. This could be standing up for them if we see them being treated unfairly or helping make sure they have what they need to succeed. Being an ally means speaking up and helping make changes.

Societal Changes

On a larger scale, society as a whole needs to work on fighting ableism. This involves changes in policies, attitudes, and practices.

Inclusive Policies

Governments and organizations should make policies that consider the needs of people with disabilities. This includes things like making sure buildings are accessible, creating job opportunities, and providing education that works for everyone.

Education and Awareness

Education is key to changing how society thinks about disabilities. Schools and media can help by teaching about disabilities and showing people with disabilities in a positive light.

This helps break down stereotypes and shows that people with disabilities are just as capable as anyone else.

Workplace Inclusion

Companies need to make sure they’re fair to employees with disabilities. This means not just hiring people with disabilities but also supporting them with accomodations, so they can do their best work. It’s about creating an environment where everyone feels valued and included.

Fighting ableism is about making sure that people with disabilities have the same chances as everyone else. It takes work from all of us, but it’s worth it to build a world that’s fair and inclusive for everyone.

Moving Beyond Ableism

In exploring ableism, we’ve highlighted its impacts and the ways to challenge it. Tackling ableism is crucial for fostering an inclusive society that respects and values diversity. By recognizing personal biases, advocating for inclusive policies, and educating ourselves and others, we can make significant strides.

Cogentica is committed to this journey, offering support and resources for those affected by disability discrimination. For more information or assistance, please visit our contact page.

Let’s strive for a world where equity and inclusion are not just ideals, but realities for all.



Don’t miss out on free preventive services!

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Published on April 18, 2024

Put your health first – get free preventive services. Screenings, check-ups, counseling, and keeping a healthy lifestyle can help you avoid more serious illnesses. You and your doctor can decide which services are right for you. Remember that services are free only when delivered by a doctor or other provider in your plan’s .

What are some common preventive services?

Common preventive services include:

  • Blood pressure screenings
  • Cholesterol screenings (for certain people at higher risk)
  • Depression screenings
  • Vaccines

How can I find a provider in my network?

There are a few ways to find in-network providers:

  • Check your plan’s provider directory by contacting the plan or visiting the plan’s website.
  • Call your insurer to ask about specific providers.
  • Call your doctor’s office.

How to Make Healthy Homemade Crackers (It’s Easy!)

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Inside: Get an easy recipe for healthy homemade crackers. Making your own crackers is easy and uses just a few basic ingredients.

A small white ramekin filled with homemade crackers sits on a white countertop.

I’d always filed homemade crackers under “As If!” 

As in, take all that time to make crackers when you can pick up a box at the grocery store for two bucks? As if!

When I finally made them for the first time, I was surprised by how easy they are–and GOOD.

They’re also sturdy enough to dunk into hummus or spread with soft cheese. 

And you don’t need any special equipment to make these–just a rolling pin and a baking sheet.

Ingredients for homemade crackers: Milk, butter, flour, baking powder, and saltIngredients for homemade crackers: Milk, butter, flour, baking powder, and salt

Ingredients for homemade crackers

  • Flour: These are made with a combination of whole wheat flour and all purpose flour
  • Butter: I use real butter, and it’s easier to blend in if you grate it first
  • Baking powder
  • Salt: I use regular table salt
  • Olive oil: You’ll brush this on the tops of the crackers before baking
  • Toppings: Such as everything bagel seasoning, sesame seeds, grated cheese, rosemary, or kosher/flaky sea salt
A white bowl of flour and butter mixed togetherA white bowl of flour and butter mixed together

How to Make Healthy Homemade Crackers

The dough is made with just a few simple ingredients and is easy to roll out. 

In a medium bowl, mix together the dry ingredients: flours, baking powder, and salt. Work in the butter using a fork, pastry blender, or your hands. Then stir in the milk and knead with your hands until it comes together in a ball. 

A ball of dough for homemade crackersA ball of dough for homemade crackers

Divide the cracker dough in half,  wrap the halves in plastic wrap, or put them in a bowl covered in plastic wrap or a towel to keep them from drying out. Set aside and let the dough balls rest for 30 minutes.

On a lightly floured surface, using a rolling pin, roll out into a thin sheet. If you like crispy crackers, roll them thinner. (If you have a pasta machine, you could use this to get a very thin, uniform dough sheet. I just rolled mine out by hand.)

Homemade crackers cut out on a work surfaceHomemade crackers cut out on a work surface

Cut them to desired shape and size with a sharp knife or a pizza cutter. You could also use cookie cutters for fun shapes. Brush the tops with olive oil, sprinkle with salt (or your favorite toppings like everything bagel seasoning or sesame seeds), and bake.

Crackers on a parchment lined baking sheetCrackers on a parchment lined baking sheet

Bake 12-15 minutes or until golden brown. The longer they’re baked, the crispier they’ll be.

Store crackers in an airtight container at room temperature for up to a week.

A white plate with crackers, apples, cheese, blueberries, and strawberriesA white plate with crackers, apples, cheese, blueberries, and strawberries

What to serve with these homemade crackers

Use these crackers as you would store-bought crackers. Pack them in a lunch box. Put them on a snack platter for kids along with cheese, fruit, and whatever else they like to munch on. 

More recipes with whole wheat flour

Chocolate Chip Skillet Cookie

Whole Wheat Waffles

4 Make-Ahead Breakfasts For Busy Mornings -- Real Mom Nutrition4 Make-Ahead Breakfasts For Busy Mornings -- Real Mom Nutrition

Whole Grain No-Knead Bread

Healthy Homemade CrackersHealthy Homemade Crackers

Healthy Homemade Crackers

Yield:
About 50 crackers (1.5″ squares)

Prep Time:
20 minutes

Cook Time:
12 minutes

Rest Time:
30 minutes

Total Time:
1 hour 2 minutes

This simple homemade cracker recipe makes sturdy, hearty crackers that can be topped with the flavors your family likes best.

Ingredients

  • ¾ cup all purpose flour
  • ¾ cup whole wheat flour
  • ¾ teaspoon salt
  • 1 teaspoon baking powder
  • ¼ cup cold unsalted butter, (4 tablespoons)
  • ½ cup milk
  • Optional: olive oil, sea salt, rosemary, parmesan cheese, or everything bagel seasoning for topping crackers

Instructions

  1. In a medium bowl, mix together the dry ingredients: flours, salt, and baking powder
  2. Work in the cold butter with a wooden spoon or your hands until mixture looks like wet sand (it’s easiest to shred the butter, then mix it in)
  3. Add the milk and stir until the dough comes together.
  4. Dump the dough out onto a lightly floured surface and knead until it becomes smooth, about 1-2 minutes. (It will seem crumbly at first, but it will form into a stiff dough after a minute.
  5. Divide the dough in half and wrap them in plastic or place in covered bowl. Set aside to rest for 30 minutes
  6. Preheat the oven to 375 degrees F and line a baking sheet with parchment paper.
  7. Roll out one of the dough pieces on a lightly floured work surface as thinly as possible, 1/16″ or thinner.
  8. Using a knife or cookie cutter, cut the dough into 1″ to 2″ squares and place them on a the parchment-lined baking sheet.
  9. Lightly brush the crackers with olive oil and sprinkle them with salt or with any of the optional ingredients if desired, then bake them for 12-15 minutes, until crisp and lightly golden around the edges
  10. Let cool for 5 minutes, then enjoy! They can be stored in an airtight container for up to a week

Notes

  • Any combination of whole wheat and all purpose flour can be used, just so that they total 1 ½ cups, the more whole wheat flour used, the denser the crackers will be
  • Recommended Products

    As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

    Nutrition Information:

    Yield: 10

    Serving Size: 1 Servings

    Amount Per Serving:

    Calories: 156Total Fat: 7gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 14mgSodium: 367mgCarbohydrates: 20gFiber: 1gSugar: 2gProtein: 4g



    Summer Sangria Recipe – The Fitnessista

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    I believe that it’s always a good time for sangria, so please feel free to replace “summer” in the name of this easy summer sangria recipe with the season of your choice 😉

    Comment section screenshot "I like to think it's always sangria season"Comment section screenshot "I like to think it's always sangria season"

    Sangria, or wine punch, is a fantastic party beverage, especially if you can make it at home and let it sit in the fridge overnight. I made last night’s sangria at the BBQ we went to, because I had visions of exploding sangria and the Pilot’s car smelling like wine and brandy for the rest of the year. I personally don’t mind the smell of wine and brandy, though…

    For this recipe, I like to use inexpensive dry red wine, like a cheap Spanish wine. If you prefer white wine, you could definitely swap the red wine for pinot grigio or sauvignon blanc and make a white wine sangria that tastes just as delicious. I know plenty of people who also like to add lemon lime soda for some carbonation, but you can skip adding that and not miss a thing. After all, the key ingredients here are the fresh fruits (summer fruit in this case) and wine for sangria that’s off the charts amazing yet surprisingly simple.

    This sangria recipe might be called "Summer Sangria," but it's always a good season for sangria! This recipe makes two large pitchers--perfect for BBQs!This sangria recipe might be called "Summer Sangria," but it's always a good season for sangria! This recipe makes two large pitchers--perfect for BBQs!

    Summer Sangria Recipe

    Print

    Summer Sangria

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    • 2 green apples, sliced
    • 1 orange, sliced
    • 1 lemon, sliced
    • juice of one orange (1/4 to 1/2 cup)
    • 1/4 C sugar, divided
    • 2 C orange juice (store bought)
    • 1 C brandy
    • 1 C triple sec
    • 1 supersize bottle of *inexpensive* dry red wine OR 1.5 regular bottles

    Equipment

    1. Add half of all the ingredients to each pitcher
    2. Stir to combine
    3. Serve over fresh ice cubes
    4. Enjoy!

    Notes

    • Halve the recipe to make just one pitcher

    SangriaSangria

     

    Sangria ingredientsSangria ingredients

     

    Brandy and triple secBrandy and triple sec

     

    It’s super refreshing, not too sweet and a party beverage staple in our house.

    I’m off to get some groceries for the week and hit up a spin class. Hope you have a wonderful day and I’ll see ya later <3

    Cheers,

    Gina

    Something to do: While we’re enjoying the day, please take a second to send love to the families of those who fought bravely, selflessly and made the ultimate sacrifice to protect our freedoms. The Pilot has lost some close friends, and I am forever thankful to those who dedicate their lives for our safety.

    11 Reasons Why a Foldable Bike Is the Best Commuter Bike

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    A long time ago someone suggested I should buy a folding bike for my morning commute to the office. I laughed at them. Why would I try something that looked like it belonged in 1975? I’d had enough of being laughed at in school for just being me. I had never needed anyone else’s help to make me look like a moron, so why would I openly court such a thing now as a fully (mostly) grown adult. So I laughed and left it at that for several years.

    Then one particularly wet, rainy, and cold day riding my full-size mountain bike down along, and through the inner streets of a nameless city I used to live in, I got a puncture at the side of the road I couldn’t fix. I tried to get on several buses with what had been until just a few minutes earlier, my rat-race-smugger-than-thee machine but was now a millstone in my arms, and was refused entry on everyone.

    Seething with rage and standing on a street corner getting wetter by the minute, I capitulated, chained the bike to a railing, and took the subway to work. My shoes made loud squelching noises each time I took a step and people stared at these nightmare visions from the swamp and kept their distance. It happens, I said to myself and got on with my day.

    By the time I got back to the railing to collect my bike several hours later with a new inner tube ready to ride home in what had now turned into a beautiful evening, I thought I must have got off at the wrong stop as my bike wasn’t where I thought I’d left it. And then I realized it had been stolen. In fairness to whoever stole the bike, they left my lock and chain in perfect condition.

    It was the perfect end to one of the worst days of my life. As I stood there wondering whether this was the kind of thing that caused disgruntled office workers to go on a killing spree, a woman came out of the station behind me wheeling a contraption behind her that she then assembled into a bike and rode off, literally, into the sunset.

    I went looking for a folding bike the next day and I’ve never looked back. I am a convert, and I love it.

    10 Reasons Why a Foldable Bike Is the Best Commuter Bike

    Folding bikes have come a long way in the last 20 years or so. Folding bikes, or ‘Folders’ as they are known in the rather tight-knit community that has sprung up around them are not the old heavy, hard-to-ride, ugly monsters they used to be. These days the performance is almost similar to their bigger more rigid cousins. Well, not quite, but close enough.

    Not all Folders are created equally, however. Not all of them will fold down in seconds or fit in a suitcase, and generally speaking, even the cheapest 15kg dinosaur will set you back at least $500, while a truly lightweight compact one will cost at least $1000.

    That may seem expensive initially and may leave you wondering why you’d even think about investing in a folding bike but they do have a lot of advantages over their larger traditional-style bicycles.

    Maybe after you’ve read this list, you’ll be convinced too.

    So here are the best 10 reasons to buy a folding bike to commute:

    1. You Can’t Take It With You When You Go

    Carrying a folding bikeCarrying a folding bike

    But here’s the thing: With a folding bike you can, and there’s less chance bicycle thieves will steal it. Most compact folding bikes are small enough that they will remain virtually unnoticed either beside or under your desk, and your colleagues won’t even notice it’s there.

    But even if you do have to leave it locked up somewhere, folding bikes are still such a niche product that most thieves won’t try for them, let alone know what to do with them. It’s a nice feeling not to feel like you have to go all the way back down to the bottom floor just to check your bike is still where you left it, because all you have to do is look over into the corner of your office.

    It’s also great not to be lugging a 100 lb chain around with you all the time. I remember one time, the thief hadn’t been able to get my actual bike away from the railings I’d left it hooked into, so he just took the two $800 wheels and the saddle instead. 

    2. Folding Bikes Will Make You Look Cool

    Fashion woman on folding bikeFashion woman on folding bike

    Put it this way, you aren’t going to look like a trainee circus act in a suit when you commute to work, which let’s be honest, is normally the first thing you think about when you think about people riding folding bikes. But nothing could be further than the truth especially when you look at the ever-expanding range currently available.

    That said, for the uninformed, there is still a stigma attached to owning one; like somehow a folding bike is not a real bike. But the truth is that it all depends on what you want your bike to do.

    There’s no way I’d want to take one down a black run in the Rockies for example, but if you’d like to get to the office with some dignity attached and know your bike will still be yours at the end of the day, then I can’t help but recommend one to you.

    Once you know how to fold your bike down and up with your eyes closed, you will also look like a boss when you collapse your folding bike in less than 20 seconds, pick it up, and walk into the office, swiftly bypassing the other cyclists wrestling with their chains and padlocks and dismantling saddles and wheels to make sure no one steals them.

    3. Accelerate Off  The Line Like Usain Bolt

    Fast female runnerFast female runner

    Oh yeah! It’s just physics. Most folding bikes have smaller wheels than their grown-up counterparts. This means you’ll never outpace some guy with big ordinary wheels over distance, you can take off like you’re entering Hyper-Space.

    It’s the small wheels, you see, it takes less effort to get those small ones going fast. Trust me on this. There is no better feeling in the world than leaving head-to-toe covered spandex ‘pros’ on their racing bikes with their mouths wide open in shock as you sprint away from them with next to no effort at all.

    4. Folding Bikes Are Extremely Practical

    Folding bike at train stationFolding bike at train station

    You can hop on the subway if it suddenly starts to rain or you have an important meeting to get to but you can’t chance getting all sweaty before you show up but still fancy wanting to ride home at the end of the day.

    That’s perhaps the 2nd best thing about folding bikes after security concerns about folders, they are multi-modal: I know, it’s the lamest sounding term I’ve ever come across as well, but that doesn’t make it any less true.

    When I lived in Dublin, Ireland, a few years back I used to ride my folder ¾ of a mile to the tram station, fold down my bike, get on the tram, cut across the mad rush hour traffic, get off at the other side, and then cruise the final two miles into the office.

    It saved me a ton of cash in transport fees and also shaved almost 45 minutes of my daily commute both ways. A folder will let you combine your cycling with any number of other transports like the aforementioned tram.

    Hopping on and off public transport at will gives you freedom and independence from having to be an unwilling participant in the daily commuter rat race, and get wherever you want to get to in the city quicker than you ever thought possible.

    5. Folding Bikes Are Convenient And Save Space, On The Subway And In The Home

    Folding bike in car trunkFolding bike in car trunk

    Whether you live in London, New York, or Tokyo, folding bikes are the ultimate space saver. Most folders can pack down so small you can fit them in the trunk of a car, and pretty much take them anywhere. The flip side of this is that you can store them anywhere as well, which can be a perfect solution for those living in apartment buildings where space is at a premium.

    Even if you do have space to spare, being able to stow your folding bike away in the cupboard under the stairs where it doesn’t have to face everything Mother Nature can throw at it out in the open, night after night, will mean even less maintenance than with a normal bike.

    6. Low maintenance cost

    Toolbox for a bike mechanicToolbox for a bike mechanic

    Make sure your tires have air in them, your lights are charged, and your chain is oiled, and that’s pretty much it for looking after a folding bike. You don’t have to rent out parking spots, pay insurance, buy gas, and should you ever need a bike mechanic, you’ll find that:

    • Most of them are trustworthy.
    • It’s tougher for them to try and pull a fast one on you as you will in all probability know exactly what’s wrong with your bike.
    • A bike service by a fully qualified bike mechanic is laughably cheap. Happy days all around.

    7. Commuting To Work On A Folding Bike Is Better For Your Lungs Than Sitting In Your Car

    Traffic jamTraffic jam

    Fresh air is good for you. That is a scientific fact and common sense. You’ll inhale more exhaust fumes sitting in a car than you will on a bike, even in rush hour. That is also a scientific fact. Cars and buses are not the self-sealed hermetic emission-free bubbles think they are, especially in traffic.

    Studies have shown that drivers and passengers are subjected to more air pollution than cyclists and walkers. It stands to reason. Nose-to-tail gridlocked cars suck in the fumes and vapor from the cars in front and around them. I’ll leave that one to just sit with you for a few moments while I get on and write the rest of this article.

    8. It’s A Conversation Starter

    Smiling man with a folding bikeSmiling man with a folding bike

    People will think you have made life-altering conscious decisions and have the whole life-work balance thing sorted out if you commute by folding a bike. Every time you break open or break your bike down, people will probably just come up and ask you about the contraption you have in your hands. It’s quite surprising to begin with, and if you’re anything like me, never gets boring either.

    9. Commuting By Bike Will Make You Fitter Than Going To The Gym

    Spinning classSpinning class

    Get fit without thinking about it! Think about that. That is at least according to this study. But you don’t need to read a study to just know that makes sense. You also don’t need a folding bike, either, just a bike. You don’t need a bike either. You just need to be active. This is one of those universal truths, and I may be preaching to the converted here, but I’m going to do it anyway.

    Working out in your free time probably isn’t going to keep you fit and healthy. The recommended daily physical activity time for adults is 90 minutes a day. Walking from your desk to the coffee machine at work doesn’t count!

    And if you’re anything like me then the last thing you want to do at the end of a long day is head to the gym to get shouted at by my trainers. I’m kidding, Sven is a stand-up guy, no really…

    So what are you going to do about it? Are you going to hit the gym every night to get the pounds to drop off, or are you going to commute to work and get fit and stay thin without really having to think about it?

    That’s one of the real benefits of commuting by folding a bike, or any bike for that matter, it’s an automatic benefit that requires little thought on your part. Once it’s a part of your utilitarian routine, it’s not an effort to get fitter, because your commute to work is necessary, it’s a habit you have no choice about. It

    10. Folding Bikes Are Very Easy To Use

    Folded bikeFolded bike

    Practice. That’s it. There’s nothing special about folding bikes that can’t be learned in half an hour. The only learning curve is the folding and unfolding of them, and you can become competent with them very quickly.

    All you have to do is practice. Don’t try and learn how to do it at the entrance to the Subway, or when the bus is waiting on you because then you might begin to feel frustrated and upset at your mechanical incompetence.

    11. Folding Bikes Don’t Depreciate In Value

    Money in the pocketMoney in the pocket

    That’s right, folders have a high resale value. They just don’t lose money, not really. When the day comes and you either want to upgrade to a full-sized bike or have decided to go live in a rainforest, you can sell your bike and only lose about $100.

    In that respect, buying a folder is like a mini investment. Don’t ask me why they don’t go down in value, they just don’t.

    FAQs

    Is folding bike good for commuting?

    Yes, folding bikes are good for commuting. It is especially true if you live in a place where there is limited storage space available. 

    Is a foldable bike better than a normal bike?

    It depends on your individual needs. If you have limited storage space, then you will find a folding bike better than a normal bike. 

    Are commuter bikes comfortable?

    Yes, commuter bikes are comfortable. 

    Conclusion

    So that’s it. Folding bikes are convenient, practically thief-proof, will save you money, make you friends, and you can take them with you wherever you go. And that’s why folders are the best commuting bike you can buy.

    But don’t take my word for it, just ask someone who has one, and then get comfortable as they spend the next 10 minutes explaining why.

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