Friday, March 14, 2025
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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.

    Also Read

     


    Should you have any questions or require further clarification on the topic, please feel free to connect with our expert author Euan Viveash by leaving a comment below. We value your engagement and are here to assist you.

    5 ways to know you need to heal your gut

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    Is your gut trying to tell you something?

    Your gut health is more important than you may realize. It plays a crucial role in your overall well-being, affecting everything from your mood to your skin to your immune system. If your gut is out of balance, it can throw off your entire body. So how do you know if your gut needs some love & attention?

    Here are five signs to look out for:

    1. Digestive Issues

    If you frequently experience bloating, gas, constipation, or diarrhea, it could be a sign that your gut is in need of healing. These symptoms indicate that your digestive system is not functioning optimally and may be struggling to break down and absorb nutrients.

    2. Food Sensitivities

    Do certain foods leave you feeling uncomfortable or cause an allergic reaction? This could be a sign of an imbalanced gut. When your gut lining is damaged, it can become more permeable, allowing undigested food particles to enter your bloodstream and trigger an immune response.

    3. Low Energy Levels

    If you find yourself feeling tired and sluggish all the time, despite getting enough sleep, it could be a sign that your gut is not absorbing nutrients properly. When your gut is healthy, it helps to break down and absorb the nutrients from the food you eat, providing you with the energy you need to thrive.

    4. Mood Swings and Anxiety

    Believe it or not, your gut health can have a significant impact on your mental health. The gut and brain are connected through the gut-brain axis, and imbalances in the gut can lead to imbalances in neurotransmitters, affecting your mood and contributing to anxiety and depression.

    5. Skin Issues

    Have you been struggling with acne, eczema, or other skin problems? Your gut health could be to blame. Inflammation in the gut can manifest as inflammation on the skin, leading to various skin conditions. Healing your gut can help improve the health and appearance of your skin.

    If you’re experiencing any of these signs, it’s time to show your gut some love and start the healing process. Incorporating gut-healing foods into your diet, such as bone broth, probiotic-rich foods, ginger, turmeric, fiber-rich foods, and omega-3 fatty acids, can help restore balance and promote a healthy gut. For more tips on get health and help with banishing your bloat, check our my NEW Feel Good Gut Guide! 

    We will also being kicking off this new guide with our FIRST EVER nutrition challenge, Feel Good 14, starting February 19th!

    Lemon Poppy Seed Muffins Recipe

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    These lemon poppy seed muffins are super moist and bursting with bright citrus flavor. They’re delicious plain or with a simple lemon glaze on top!


    Lemon Poppy Seed Muffins


    Let’s make lemon poppy seed muffins! These classic muffins are bursting with fresh citrus flavor, and they have a moist, tender texture that’s punctuated by the poppy seeds’ crunch.

    I love them plain for breakfast or an afternoon snack, but they’re also wonderful with my quick lemon glaze on top. It makes them a bakery-worthy treat that would be perfect for a special occasion brunch or even dessert.

    Like all my muffin recipes, these lemon poppy seed muffins are easy to make. You simply stir together the batter in a couple of mixing bowls. No mixer required!


    Lemon poppy seed muffins recipe ingredients


    Lemon Poppy Seed Muffins Ingredients

    Here’s what you’ll need to make this lemon poppy seed muffins recipe:

    • Lemons, of course! At least 2 to 3. This lemon poppy seed muffins recipe boasts 1/4 cup fresh lemon juice and 2 tablespoons zest!
    • All-purpose flourSpoon and level it to avoid packing too much into your measuring cup.
    • Baking powder, baking soda, and eggs – They help the muffins rise.
    • Whole milk Greek yogurt – Ever seen sour cream in a muffin recipe? The Greek yogurt does the same thing here. It adds moisture and richness and makes the muffins extra-puffy.
    • Granulated sugar – For sweetness. If you like, you can substitute maple syrup to sweeten these muffins naturally. In that case, omit the milk to make up for the extra liquid.
    • Melted butter – For richness. Avocado oil or vegetable oil works too!
    • Milk – Any kind you like! Whole milk and unsweetened almond milk both work well.
    • Vanilla extract – For warm depth of flavor.
    • Poppy seeds – They add delightful crunch.
    • And sea salt – To make all the flavors pop!

    To make the lemon glaze, you’ll also need a few more tablespoons of lemon juice and powdered sugar. Or, for a stronger lemon flavor without the glaze, add 1/2 teaspoon lemon extract to the muffin batter.

    Find the complete recipe with measurements below.

    FAQ: Can I use chia seeds instead of poppy seeds?

    Yes! Just like in my vegan lemon muffins, chia seeds work perfectly here. Feel free to use them instead of poppy seeds.


    Bowl of wet ingredients next to bowl of dry ingredients


    How to Make Lemon Poppy Seed Muffins

    This lemon muffins recipe is super easy to make! Here’s how it goes:

    First, make the batter. Combine the wet ingredients in one bowl and the dry ingredients in another.


    Pouring dry ingredients into wet ingredients


    Pour the dry ingredients into the wet ingredients, and mix until just combined. Careful not to overmix! If you do, the muffins will be dense.

    Fold in the poppy seeds.

    Recipe Tip

    The muffin batter will be thick! That’s ok. The thick batter supports the poppy seeds so that they don’t all sink to the bottoms of the muffins. It also helps the muffin tops hold their puffed, domed shape after baking.


    Lemon poppy seed muffins batter in muffin tin


    Next, divide the batter into the muffin pan. Prepare a 12-cup muffin tin by greasing the muffin cups or lining them with paper liners. Use a 1/3-cup scoop to portion the batter into the muffin cups.

    Then, bake! Transfer the muffins to a 400°F oven and bake until the tops spring back to the touch, about 20 minutes. A toothpick inserted in the center of the muffins should come out clean.

    Finally, let the muffins cool. It’ll be tempting to reach for one right away, but the muffins’ texture and flavor actually improve as they cool! Let them cool in the pan for 10 minutes before transferring them to a wire rack to cool completely.

    Once the muffins are cool, drizzle them with the lemon glaze for a bolder lemon flavor, or enjoy them plain. Both options are delicious!

    Storage Instructions

    These lemon poppy seed muffins keep well in an airtight container at room temperature for up to 2 days.

    Can you freeze lemon poppy seed muffins?

    Yes! Sealed in an airtight container or bag, these muffins keep well in the freezer for up to 3 months. Let frozen muffins thaw for an hour at room temp, or pop them in the microwave for about 30 seconds. They make a great quick breakfast or snack!


    Lemon poppy seed muffins recipe


    More Favorite Muffin Recipes

    If you love these lemon muffins, try one of these yummy muffin recipes next:

    Lemon Poppy Seed Muffins

    Prep Time: 15 minutes

    Cook Time: 20 minutes

    Total Time: 35 minutes

    Serves 12

    Prevent your screen from going dark

    • Preheat the oven to 400°F and lightly oil or spray a 12-cup muffin tin or line it with muffin liners.

    • In a medium bowl, whisk together the flour, baking powder, baking soda, and salt.

    • In a large bowl, whisk together the yogurt, eggs, sugar, melted butter, milk, lemon juice and zest, and vanilla.

    • Add the dry ingredients to the wet ingredients and stir just until combined. Do not overmix. Fold in the poppy seeds. Use a ⅓-cup measuring cup to scoop the batter into the muffin cups.

    • Bake for 17 to 22 minutes, or until the tops spring back to the touch and a toothpick inserted in the center comes out clean. Let cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.

    • Drizzle the cooled muffins with the lemon glaze, if using.

    *For naturally sweetened lemon poppy seed muffins, replace the sugar with maple syrup. Omit the milk to compensate for the extra liquid. The muffin batter should be thick, but if it feels too thick or dry, add milk 1 tablespoon at a time to moisten it.
    **Avocado oil or vegetable oil works too.

    How to wet shave with safety razor

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    Foaming up your beard

    Foaming Up Your Beard

    Understanding how to wet shave with a safety razor without cutting your face is all about the amount of shaving foam you use.

    Understanding how to shave without cutting yourself with a safety razor is important to the amount of shaving foam you use and the thick lather it creates that provides lubrication and helps the blade slide without damaging the skin.

    It is not difficult to understand this. You can get a thick lather in less than a minute with a good shaving soap and a good brush.

    There are also three main types of brushes, you can choose from:

    1)- Boar brush, 2)- Synthetic brush, 3)- Badger brush.

    The badger brush is widely popular because it retains more moisture than the other two types, the Boar brush, and the synthetic brush. But regardless of the type of brush, there are several methods of making thick lather. But it also has the simplest dry and wet methods.

    Wet Method

    In the wet process method, the shaving bristles should be almost wet. In this, shaving soap is filled by moving wet hair. There should be a lot of foam in the hair of the bristles.

    You can also turn the tub of shaving soap upside down so that the mixture gets deeper into the bristles. Doing this can be messy, so be careful not to let any excess foam fall on top.

    Dry Method

    The dry process is similar to the wet method. Wet the brush with warm or warm water for 2-3 minutes so that your brush can absorb the moisture and become soft. Then brush out the excess water. Keep in mind that the strand should be damp, not wet. Now add a few drops of water to the tub of shaving soap and coat the bristles in a circular motion. The foam should be thick, dense and heavy.

    Foam on your face

    You can do any of the above methods with your brush in a stroke pattern until the foam covers your cheeks. And when you don’t cover the middle jaw and mid neck, and then you go down to the neck on the same side. Similarly, do the same with the other side. For the septum and lips, do a horizontal, back and forth stroke.