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In Settling Fraud Case, New York Medicare Advantage Insurer, CEO Will Pay up to $100M

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A western New York health insurance provider for seniors and the CEO of its medical analytics arm have agreed to pay a total of up to $100 million to settle Justice Department allegations of fraudulent billing for health conditions that were exaggerated or didn’t exist.

Independent Health Association of Buffalo, which operates two Medicare Advantage plans, will pay up to $98 million. Betsy Gaffney, CEO of medical records review company DxID, will pay $2 million, according to the settlement agreement. Neither admitted wrongdoing.

“Today’s result sends a clear message to the Medicare Advantage community that the United States will take appropriate action against those who knowingly submit inflated claims for reimbursement,” Michael Granston, a DOJ deputy assistant attorney general, said in announcing the settlement on Dec. 20.

Frank Sava, a spokesperson for Independent Health, said in a statement: “The assertions by the DOJ are allegations only, and there has been no determination of liability. This settlement is not an admission of any wrongdoing; it instead allows us to avoid the further disruption, expense, and uncertainty of litigation in a matter that has lingered for over a decade.”

Under the settlement, Independent Health will make “guaranteed payments” of $34.5 million in installments from 2024 through 2028. Whether it pays the maximum amount in the settlement will depend on the health plan’s financial performance.

Michael Ronickher, an attorney for whistleblower Teresa Ross, called the settlement “historic,” saying it was the largest payment yet by a health plan based solely on a whistleblower’s fraud allegations. It also was one of the first to accuse a data mining firm of helping a health plan overcharge.

A photo of a woman posing for a picture indoors.
In a whistleblower lawsuit, Teresa Ross accused a Medicare Advantage health insurance provider of billing the government for bogus diagnoses.(Cassidy Tobin)

The settlement is the latest in a whirl of whistleblower actions alleging billing fraud by a Medicare Advantage insurer. Medicare Advantage plans are private health plans that cover more than 33 million members, making up over half of all people eligible for Medicare. They are expected to grow further under the incoming Trump administration.

But as Medicare Advantage has gained popularity, regulators at the federal Centers for Medicare & Medicaid Services have struggled to prevent health plans from exaggerating how sick patients are to boost their revenues.

Whistleblowers such as Ross, a former medical coding professional, have helped the government claw back hundreds of millions of dollars in overpayments tied to alleged coding abuses. Ross will receive at least $8.2 million, according to the Justice Department.

Ross said that CMS “created a bounty” for health plans that added medical diagnosis codes as they reviewed patients’ charts — and whether those codes were accurate or not “didn’t seem to bother some people.”

“Billions of dollars are being paid out by CMS for diagnoses that don’t exist,” Ross told KFF Health News in an interview.

Data Mining

DOJ’s civil complaint, filed in September 2021, was unusual in targeting a data analytics venture — and its top executive — for allegedly ginning up bogus payments.

DxID specialized in mining electronic medical records to capture new diagnoses for patients — pocketing up to 20% of the money it generated for the health plan, according to the suit, which said Independent Health used the firm from 2010 through 2017. DxID shut down in 2021.

Gaffney pitched its services to Medicare Advantage plans as “too attractive to pass up,” according to the Justice Department complaint.

“There is no upfront fee, we don’t get paid until you get paid and we work on a percentage of the actual proven recoveries,” Gaffney said, according to the complaint. Timothy Hoover, an attorney for Gaffney, said in a statement that the settlement “is not an admission of any liability by Ms. Gaffney. The settlement simply resolves a dispute and provides closure to the parties.”

‘A Ton of Money’

CMS uses a complex formula that pays health plans higher rates for sicker patients and less for people in good health. Health plans must retain medical records that document all diagnoses they highlight for reimbursement.

Independent Health violated those rules by billing Medicare for a range of medical conditions that either were exaggerated or not supported by patient medical files, such as billing for treating chronic depression that had been resolved, according to the complaint. In one case, an 87-year-old man was coded as having “major depressive disorder” even though his medical records indicated the problem was “transient,” according to the complaint.

DxID also cited chronic kidney disease or renal failure “in the absence of any documentation suggesting that a patient suffered from those conditions,” according to the complaint. Past conditions, such as heart attacks, that required no current treatment, also were coded, according to the DOJ.

The suit alleges that Gaffney said renal failure diagnoses were “worth a ton of money to IH [Independent Health] and the majority of people (over) 70 have it at some level.”

Ross filed the whistleblower case in 2012 against Group Health Cooperative in Seattle, one of the nation’s oldest managed-care groups.

Ross, a former medical coding manager there, alleged that DxID submitted more than $30 million in disease claims — many of which were not valid — on behalf of Group Health for 2010 and 2011. For instance, Ross alleged that the plan billed for “major depression” in a patient described by his doctor as having an “amazingly sunny disposition.”

Group Health, now known as the Kaiser Foundation Health Plan of Washington, denied wrongdoing. But it settled the civil case in November 2020 by agreeing to pay $6.3 million. The DOJ filed a second complaint in 2021, against Independent Health, which also used DxID’s services.

Ross said she lost her job after her suit became public in 2019 and was unable to secure another one in the medical coding field.

“It was rough at times, but we got through it,” she said. Ross, 60, said she is now “happily retired.”

False Claims

Whistleblowers sue under the False Claims Act, a federal law dating to the Civil War that allows private citizens to expose fraud against the government and share in any recovery.

At least two dozen such suits, some dating to 2009, have targeted Medicare Advantage plans for overstating the severity of medical conditions, a practice known in the industry as “upcoding.” Previous settlements from such suits have totaled more than $600 million.

The whistleblowers have played a key role in holding health insurers accountable.

While dozens of CMS audits have concluded that health plans overcharged the government, the agency has done little to recoup money for the U.S. Treasury.

In a surprise action in late January 2023, CMS announced that it would settle for a fraction of the estimated tens of millions of dollars in overpayments uncovered through its audits dating to 2011 and not impose major financial penalties on health plans until a round of audits for 2018 payments, which have yet to be done. Exactly how much plans will end up paying back is unclear.

“I think CMS should be doing more,” said Max Voldman, an attorney who represents Ross.



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Natalie Eva Marie’s ‘KALSU’ Sunday Workout To Crush Mondays

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While Sundays are often a day to hide on the sofa for some, hoping that the working week will stay away, athletes like former WWE Superstar and popular fitness coach Natalie Eva Marie believe that Sunday’s account for their most important workout of the week. Here’s how to follow her KALSU WOD while respecting our fallen heroes.

For fitness enthusiast Natalie Eva Marie, Sundays are a chance to get a head start on the week and crush Monday before it rears its ugly head. “Every Sunday is a ‘Hero Workout,’ she explains via Instagram. “Dedicated to a first responder or member of the military who has died in the line of duty.” Indeed, working out is a great time to meditate and show our respects to those who have fought so valiantly for the freedoms we often take for granted. The Sunday workouts that Marie takes on are also designed by serving or retired force members. To get started, try this Hero workout designed by former NFL footballer John Welbourn and retired Navy SEAL Andy Stumpf.

‘KALSU’ Sunday Hero Workout

You’ll be working your full body here while paying your due respect to this workout’s namesake; James Robert Kalsu. As explained in the social media star’s post, Kalsu was a 1st Lieutenant of the 11th Artillery Regiment, 101st Airborne Division in the U.S. Army, and lost his life while serving in action on July 21, 1970, in the A Shau Valley, Vietnam.

The object of this particular workout is to finish in the quickest time possible. It’s simple to understand, but much more difficult to master.

  • Start at the top of the minute, complete 5 burpees
  • Move on to Thrusters and keep repping until the minute is up
  • Repeat 5 more burpees, then thrusters, at the top of the next minute when you feel able
  • Keep these rounds going until you reach a total of 100 Thrusters

The Strategy:

Your score is the number of seconds it takes to complete all 100 Thrusters. So, the more you rest, the longer it will take. The lower the score, the better. Still, this workout is intense, so do make sure to take adequate rest periods where required. You may find you need a minutes rest, that’s okay, just wait until the next minute comes around that you feel able to work with.

“Currently smoked, from this bad boy today,” admitted Marie after completing the session. “And, I scaled it by doing DB thrusters instead of the barbell.” The workout’s co-creater, Andy Stumpf agrees that this is a workout fit for a hero. “Most days I regret creating that workout,” he commented under her impressive video. “The single most painful evolution I have ever done in a gym.”

Well, at least it will take your mind off Monday morning!

Follow Natalie Eva Marie on Instagram!



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Best Mashed Potatoes Recipe • Two Purple Figs

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Let’s talk about this Mashed Potatoes Recipe. This is my all time favorite and crowd  pleaser wow mashed potatoes, and they deserve all the glory! Creamy, silky smooth, rich with a hint of roasted garlic, and super easy to make. A secret ingredient and trick is KEY to this absolutely BEST mashed potatoes recipe, so read along 🙂

A hand holding a plate of mashed potatoes close up showing a dab of butter melting on the top and a rich creamy spread up mashed potatoes on a plate A hand holding a plate of mashed potatoes close up showing a dab of butter melting on the top and a rich creamy spread up mashed potatoes on a plate

I’m excited to share this mashed potatoes recipe, like seriously everyone should have a GO TO mashed potatoes. A recipe that. you can rely on with all the tips, tricks and make it your own. For so long I relied on my Instant Pot Mashed Potatoes
as it was the quickest recipe. 

For today, I wanted to share something different. Not necessarily the quickest, but the absolute BEST mashed potatoes recipe. And WE mean it 💛 This recipe has been a family and friends favorite for years and I am finally sharing this essential side dish with you. Just try it and you’ll taste the difference!

 

Why Is This the Best Mashed Potatoes Recipe?

  • When we say RICH, this is the one. Creamy, this is the one. TASTY, this is the one!
  • The Potatoes are boiled low and slow in a mixture of milk and cream, so it’s extra creamy and tasty!
  • They don’t taste as bland as those boiled and cooked in salted water! 
  • We don’t discard the cream mixture actually, it’s used as a thickener and later mashed with the potatoes.
  • The Roasted Garlic adds a rich flavor and sweet garlic taste. While you can skip this, we highly recommended it!
  • The potatoes are mixed using a hand mixer or kitchen machine for an airy super fluffy mashed potatoes recipe.
  • You can add Parmesan, herbs or any flavoring here, make it your own!
  • This is the only mashed potatoes recipes where you actually TASTE the richness of the potatoes because it’s not boiled in water. 

Ingredients You’ll Need 

A hand holding a potato over a surface with some cream, milk, butter, salt and pepper , herbs and garlic A hand holding a potato over a surface with some cream, milk, butter, salt and pepper , herbs and garlic

  • Potatoes. The type potato you use is CRUCIAL for the best mashed potatoes. We love Russet potatoes, however we also have tried Yukon gold and they were amazing. Even better, you can use a combo of both! While I know some prefer not to peel the potatoes, we feel that the creamiest texture requires peeling.
  • Milk. We use the good old 2%, but whole milk would work too. 
  • Cream. While it is not common, but adding cream is the secret to super rich and creamy mashed potatoes. You can use the 18% or 35%.
  • Garlic. We start by roasting our garlic, and they’re done when the potatoes are ready. Roasted Garlic has an impeccable sweet and deep garlic taste, which don’t over power the potatoes at all. 
  • Salt and Pepper. Lots of those!
  • Butter. Unsalted butter is what we use here, and we use it in the mix and slightly on top. That topping is optional however.
  • Cream Cheese. YES that’s another secret to utterly divine mashed potatoes. Just a couple tablespoons is all you need, and you can see we use them in our Instant Pot Mashed Potatoes
.

How to Make the Best Mashed Potatoes

Roast The Garlic

a head of garlic with the tops cut off in the middle of some foil. Drizzled with olive oil and sea salta head of garlic with the tops cut off in the middle of some foil. Drizzled with olive oil and sea salta head of garlic with the tops cut off in the middle of some foil. Drizzled with olive oil and sea salt

  1. You can get the full comprehensive article on Roasted Garlic & How to Roast Garlic. If you’re familiar with it, basiclly you’ll trim off the top of a whole head of garlic. It sounds like alot but it doesn’t have an overpowering taste, rather a sweet one. 
    a roasted head of garlic just ready and unwrapped from the foil looking golden and super softa roasted head of garlic just ready and unwrapped from the foil looking golden and super softa roasted head of garlic just ready and unwrapped from the foil looking golden and super soft
  2. Drizzle the garlic with olive oil and salt, then wrap the foil around it. Bake or air fry it until golden and super soft. Then unwrap it and it should look like that photo above. 

Prep the Potatoes

A hand holding peeled and cut up potatoes to about 1 inch thick chunks.A hand holding peeled and cut up potatoes to about 1 inch thick chunks.A hand holding peeled and cut up potatoes to about 1 inch thick chunks.

  1. We are team peeled potatoes. Like all the way. Peeling the potatoes makes them super creamy when mashed and that’s what we’re aiming for here. 
  2. Cut the peeled potatoes into 1 inch cubes appropriately. Now it doesn’t need to be perfect since they will get mashed anyway, but keeping them the same size is important. This insures the potatoes all cook at the same time. 

Boil the Potatoes

A hand holding a jar of milk and cream mixed together ready to boil in the potatoes with for a creamier mashed potatoes recipesA hand holding a jar of milk and cream mixed together ready to boil in the potatoes with for a creamier mashed potatoes recipesA hand holding a jar of milk and cream mixed together ready to boil in the potatoes with for a creamier mashed potatoes recipes

  1. This is THE trick. We have tested over so many years boiling the potatoes in water, stock, milk alone and milk with cream. It’s key to stick to the recipe here since we don’t want to throw away excess milk or cream if you add too much. 
    perfect amount of milk and cream added over the potatoes, not too much, just enough to cover it so it can soak it up.perfect amount of milk and cream added over the potatoes, not too much, just enough to cover it so it can soak it up.perfect amount of milk and cream added over the potatoes, not too much, just enough to cover it so it can soak it up.
  2. You’ll add just enough to cover the potatoes, and not even fully immersed. Boiling the potatoes in this creamy mixture ensures they soak up all that creaminess with their existing starch to create utterly luscious mashed potatoes!
  3. Cover the pot and let the potatoes cook low and slow. Avoid increasing the heat as it will scorch the milk. 
    tender boiled potatoes in the pot ready to mashtender boiled potatoes in the pot ready to mashtender boiled potatoes in the pot ready to mash
  4. When ready, the potatoes will soak up all that milk and cream, and the remaining liquid will be super thck. The thickness comes from the starch in your potatoes. 

Fluff the Potatoes or Mash the Potatoes 

a large bowl with the boiled potatoes, the roasted garlic cloves on top, some butter, seasoning and some cream cheesea large bowl with the boiled potatoes, the roasted garlic cloves on top, some butter, seasoning and some cream cheesea large bowl with the boiled potatoes, the roasted garlic cloves on top, some butter, seasoning and some cream cheese

  1. You’e going to use a slotted spoon to remove the boiled potatoes in a large bowl. To that bowl, you’ll add the roasted garlic cloves. Simply squeeze them out of the garlic head and they will be soft and come right out. 
  2. Then you’ll season the potatoes, and add in butter and cream cheese. 
    A hand holding a hand mixer and using it to fluff up the potatoes and mash them instead of a potato masher A hand holding a hand mixer and using it to fluff up the potatoes and mash them instead of a potato masher A hand holding a hand mixer and using it to fluff up the potatoes and mash them instead of a potato masher
  3. We love a hand held mixer or kitchen machine for this job. You can use a potato mashed as well if you prefer. We have found that using a mixer creates FLUFFY, airy and seriously divine mashed potatoes instead. So we go for that. 
  4. Keep mixing until the potatoes are soft to your liking. 

Serve the Mashed Potatoes 

A large spoon smoothing out the surface of the mashed potatoes on a serving plate A large spoon smoothing out the surface of the mashed potatoes on a serving plate A large spoon smoothing out the surface of the mashed potatoes on a serving plate

  1. Spoon the fluffy mashed potatoes onto the serving plate using a large spoon. Swirl the surface around to create a small dent where you can add the butter if using. 
    close up of the mashed potatoes served on a plate with a teaspoon of butter on top melting away. close up of the mashed potatoes served on a plate with a teaspoon of butter on top melting away. close up of the mashed potatoes served on a plate with a teaspoon of butter on top melting away.
  2. Add in a teaspoon of butter on top and watch it melt away! So divine! You can add in some fresh herbs, parmesan, parsley , chives, chilli flakes, extra black pepper or any topping you like here!

Tips for the Best Mashed Potatoes 

  1. Choose the right type of potatoes with a balance of starch and wax. Our favorite is Russet potatoes, or Yukon gold. You can even have a mix of those two. 
  2. Peel the potatoes for a smooth finish.
  3. Cut your potatoes to an equal size so they cook evenly. 
  4. Add the correct amount of milk and cream to boil the potatoes. This avoids wasting excess of the liquid when they potatoes are boiled and soft. 
  5. Boiling the potatoes in milk and cream infuses them with a rich and creamy taste compared to using water.
  6. Season the cream and milk so the potatoes are salted while cooking.
  7. Make sure to cook on low heat.
  8. Roasting the garlic is a great way to add a subtle sweet taste without overpowering your dish. 
  9. Cream cheese add the perfect tang, texture and creamy finish to mashed potatoes. 
  10. Using a hand mixer creates a fluffy and airy mashed potatoes recipe. 

How to Serve Mashed Potatoes

3 pieces of steak cut up over the mashed potatoes dish for a serving suggestion 3 pieces of steak cut up over the mashed potatoes dish for a serving suggestion 3 pieces of steak cut up over the mashed potatoes dish for a serving suggestion

Naturally they’re a great side dish, and even greater with steak! Try our Ribeye Steak or perfect NY Strip Steak recipes here. They’re also perfect served with our Braised Lamb Shanks .

How to Store, Freeze and Reheat Mashed Potatoes

  • Our favoirte way to store leftovers is in an airtight container for up to 4 days. Try our popular Mashed Potato Pancakes using leftovers–SO GOOD!!!
  • To make in advance, simply soak the peeled and cup up potatoes in a bowl of ice cold water for 4 hours. Then boil and proceed with the recipe. 
  • To Reheat the mashed potatoes you can microwave it with a plastic wrap on top. Make sure to make a few dents on the wrap on top to allow steam to evaporate. 
  • We prefer to reheat the mashed potatoes in a small pot with a 2-4 Tablespoons of milk and heat that on low. The amount of milk depends on how much leftover you have. 
  • To cook in a Crock-Pot, proceed with the recipe and milk and then heat on high for 1 hour. 
  • If you’re heating in an instant pot, select the warm setting with the extra milk for 45 minutes. 

A fork spooning out some of the mashed potatoes with the melted butter on top showing the creamy texture.A fork spooning out some of the mashed potatoes with the melted butter on top showing the creamy texture.A fork spooning out some of the mashed potatoes with the melted butter on top showing the creamy texture.

Variations of Mashed Potatoes

  • Make this recipe using sweet potatoes–SO GOOD! 
  • Try our quick and delicious Instant Pot Mashed Potatoes
.
  • Add cheddar, gruyere or any cheese to the bowl before mixing. 
  • If you’re making this vegan, use a dairy free milk and butter alternative. 
  • make zesty and refreshing mashed potatoes by adding the zest of 1 lemon.
  • Spice up the potatoes with Italian seasoning, Greek seasoning, Cajun, Taco seasoning and more! 

Side view of a plate of perfect mashed potatoes recipe with a dab of butter melting on top, some fresh thyme leaves and cracked black pepper Side view of a plate of perfect mashed potatoes recipe with a dab of butter melting on top, some fresh thyme leaves and cracked black pepper Side view of a plate of perfect mashed potatoes recipe with a dab of butter melting on top, some fresh thyme leaves and cracked black pepper

Potato Recipes To Make

Stuffed Sweet Potatoes
Baked Potato Soup
Scalloped Potatoes
Potato Pancakes
Air Fryer Baked Potato
Pan Fried Potatoes
Mashed Potato Pancakes

Mashed Potatoes Recipe

Let’s talk about this Mashed Potatoes Recipe. This is my all time favorite and crowd  pleaser wow mashed potatoes, and they deserve all the glory! Creamy, silky smooth, rich with a hint of roasted garlic, and super easy to make. A secret ingredient and trick is KEY to this absolutely BEST mashed potatoes recipe, so read along 🙂

Ingredients

  • 4
    pounds
    Potatoes
    Russet and Yukon, peeled and cut into 1 inch chunks
  • 2
    cups
    Milk
    2%
  • 1 1/2
    cups
    Cream
    18% or 35%
  • 1
    teaspoon
    salt
    kosher or sea salt
  • 1
    garlic
    roasted
  • 4
    tablespoons
    butter
    unsaled
  • 2
    tablespoons
    cream cheese
    or sour cream
  • 1 1/2
    teaspoons
    salt and pepper
    more or less to your taste

Instructions

  1. You can get the full comprehensive article on Roasted Garlic & How to Roast Garlic. If you’re familiar with it, basiclly you’ll trim off the top of a whole head of garlic. It sounds like alot but it doesn’t have an overpowering taste, rather a sweet one.

  2. Drizzle the garlic with olive oil and salt, then wrap the foil around it. Bake or air fry it until golden and super soft. Then unwrap it and it should look golden.

  3. We are team peeled potatoes. Like all the way. Peeling the potatoes makes them super creamy when mashed and that’s what we’re aiming for here.

  4. Cut the peeled potatoes into 1 inch cubes appropriately. Now it doesn’t need to be perfect since they will get mashed anyway, but keeping them the same size is important. This insures the potatoes all cook at the same time.

  5. This is THE trick. We have tested over so many years boiling the potatoes in water, stock, milk alone and milk with cream. It’s key to stick to the recipe here since we don’t want to throw away excess milk or cream if you add too much.

  6. You’ll add just enough to cover the potatoes, and not even fully immersed. Boiling the potatoes in this creamy mixture ensures they soak up all that creaminess with their existing starch to create utterly luscious mashed potatoes!

  7. Cover the pot and let the potatoes cook low and slow. Avoid increasing the heat as it will scorch the milk.

  8. When ready, the potatoes will soak up all that milk and cream, and the remaining liquid will be super thck. The thickness comes from the starch in your potatoes.

  9. You’e going to use a slotted spoon to remove the boiled potatoes in a large bowl. To that bowl, you’ll add the roasted garlic cloves. Simply squeeze them out of the garlic head and they will be soft and come right out.

  10. Then you’ll season the potatoes, and add in butter and cream cheese.

  11. We love a hand held mixer or kitchen machine for this job. You can use a potato mashed as well if you prefer. We have found that using a mixer creates FLUFFY, airy and seriously divine mashed potatoes instead. So we go for that.

  12. Keep mixing until the potatoes are soft to your liking.

  13. Spoon the fluffy mashed potatoes onto the serving plate using a large spoon. Swirl the surface around to create a small dent where you can add the butter if using.

  14. Add in a teaspoon of butter on top and watch it melt away! So divine! You can add in some fresh herbs, parmesan, parsley , chives, chilli flakes, extra black pepper or any topping you like here!

Recipe Notes

Tips for the Best Mashed Potatoes 

  1. Choose the right type of potatoes with a balance of starch and wax. Our favorite is Russet potatoes, or Yukon gold. You can even have a mix of those two. 
  2. Peel the potatoes for a smooth finish.
  3. Cut your potatoes to an equal size so they cook evenly. 
  4. Add the correct amount of milk and cream to boil the potatoes. This avoids wasting excess of the liquid when they potatoes are boiled and soft. 
  5. Boiling the potatoes in milk and cream infuses them with a rich and creamy taste compared to using water.
  6. Season the cream and milk so the potatoes are salted while cooking.
  7. Make sure to cook on low heat.
  8. Roasting the garlic is a great way to add a subtle sweet taste without overpowering your dish. 
  9. Cream cheese add the perfect tang, texture and creamy finish to mashed potatoes. 
  10. Using a hand mixer creates a fluffy and airy mashed potatoes recipe. 

How to Serve Mashed Potatoes

Naturally they’re a great side dish, and even greater with steak! Try our Ribeye Steak or perfect NY Strip Steak recipes here. They’re also perfect served with our Braised Lamb Shanks .

How to Store, Freeze and Reheat Mashed Potatoes

  • Our favoirte way to store leftovers is in an airtight container for up to 4 days. Try our popular Mashed Potato Pancakes using leftovers–SO GOOD!!!
  • To make in advance, simply soak the peeled and cup up potatoes in a bowl of ice cold water for 4 hours. Then boil and proceed with the recipe. 
  • To Reheat the mashed potatoes you can microwave it with a plastic wrap on top. Make sure to make a few dents on the wrap on top to allow steam to evaporate. 
  • We prefer to reheat the mashed potatoes in a small pot with a 2-4 Tablespoons of milk and heat that on low. The amount of milk depends on how much leftover you have. 
  • To cook in a Crock-Pot, proceed with the recipe and milk and then heat on high for 1 hour. 
  • If you’re heating in an instant pot, select the warm setting with the extra milk for 45 minutes. 

Variations of Mashed Potatoes

  • Make this recipe using sweet potatoes–SO GOOD! 
  • Try our quick and delicious Instant Pot Mashed Potatoes
.
  • Add cheddar, gruyere or any cheese to the bowl before mixing. 
  • If you’re making this vegan, use a dairy free milk and butter alternative. 
  • Make it zesty and fresh by adding the zest of 1 lemon.
  • Spice up the potatoes with Italian seasoning, Greek seasoning, Cajun, Taco seasoning and more! 

Nutrition Facts

Mashed Potatoes Recipe

Amount Per Serving

Calories 336
Calories from Fat 297

% Daily Value*

Fat 33g51%

Saturated Fat 21g131%

Trans Fat 0.3g

Polyunsaturated Fat 1g

Monounsaturated Fat 8g

Cholesterol 102mg34%

Sodium 1091mg47%

Potassium 189mg5%

Carbohydrates 6g2%

Fiber 0.01g0%

Sugar 6g7%

Protein 5g10%

Vitamin A 1305IU26%

Vitamin C 1mg1%

Calcium 148mg15%

Iron 0.1mg1%

* Percent Daily Values are based on a 2000 calorie diet.

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BlackToe Running to open third Toronto store

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One of Canada’s most prominent independent running stores, BlackToe Running, is set to open its third Toronto location in May 2025. More than a decade after Mike Anderson and his wife, Maya Anderson, launched their first store at King and Bathurst streets, the couple is expanding to The Well, a multi-use outdoor retail development in the downtown core, just a kilometre east of their original location.

Anderson says the new store will significantly differ from the King St. West and Toronto Midtown locations. The Well store will serve as a hub for products, allowing BlackToe to expand on its offerings.

“Our King and Bathurst location is full, all the time,” says Anderson. “This is an exciting development and another opportunity for us to grow.”

Natasha Wodak and Andrew Alexander storm to course records at BlackToe Holiday 10K

Opening a store so close to the original location is a unique move, but Anderson believes the proximity will help draw more traffic from the downtown community. “The Well is humming with foot traffic every time Maya and I visit,” he says. “We were impressed, and haven’t seen anything like it before.”

The Well is a new outdoor shopping development designed to be a vibrant, pedestrian-friendly destination in the heart of Toronto. For the Andersons, it’s the ideal location for BlackToe Running’s next chapter.

BlackToe Holiday 10K
Mike and Maya Anderson at the 2024 BlackToe Holiday 10K. Photo: Graham Baird

Ten years ago, the Andersons left their corporate careers in the rearview mirror and turned a front porch epiphany into one of Toronto’s coolest running stores. Eight years later, they launched their second location in midtown, a few blocks north of Yonge St. and Eglinton Ave. Now, with their third store set to open in May, the Andersons are planning exciting activations to celebrate.

If you had asked Anderson in 2022, after the Midtown location opened, whether a third store was in the cards, he would have expressed doubt.

“We were focused on growing what we had and getting the store running properly,” Anderson says. “You never know what will happen after that.”

mike and maya anderson blacktoe
Maya and Mike Anderson of BlackToe Running. Photo: courtesy of Mike Anderson

The only thing the new store won’t offer is running groups, as Anderson says they don’t want to have two competing run clubs a kilometre away from each other. “The run groups we have at both existing locations are great, and we don’t want to change that,” he says.

Stay plugged in to BlackToe Running’s Instagram and social media pages in spring 2025 for exciting announcements about the new store and grand opening.



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New Resources to Educate School Employees and Survivors

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teacher standing in front of class

We’ve released new resources to help prevent people from missing out on benefits they may be eligible to receive. We designed these easy-to-use toolkits to educate professionals and organizations about our programs for children and our benefits for families after the death of a loved one.

Our toolkits are in a downloadable PDF format and include ready-to-go communications, including sample email blasts, newsletter articles, handouts, and social media posts.

School Professionals Toolkit

The Social Security Benefits and Supplemental Security Income (SSI) Payments for Children: A Guide for School Professionals Toolkit is for teachers, school counselors, and other educators. It is intended to help them educate parents and guardians about the financial help we provide. We make payments to students with disabilities and to those who have experienced the loss of a parent or have a parent who is receiving retirement or disability benefits.

The toolkit discusses:

  • Eligibility requirements.
  • How to apply.
  • How to respond to requests for school records and forms.
  • Evidence we need from school professionals to determine whether a child with a disability may be eligible for SSI.

Survivors Benefits Toolkit

The Social Security Survivors Benefits Toolkit – A Guide for Organizations is for funeral homes, care facilities, and other organizations working with people who have lost a loved one. It was created to increase awareness about survivors benefits for eligible family members. We make monthly payments to spouses, minor children, adult children with disabilities, and dependent parents of workers who paid Social Security taxes before they died.

The toolkit discusses:

  • Eligibility requirements.
  • How to apply.
  • Evidence we need to process applications.

We’ve also released YouTube videos about How Social Security Survivors Benefits Work and testimonials from two Social Security employees whose grandmothers relied on survivors benefits to support their children after their husbands died. The videos are in English and Spanish.

Episode 4 of SSA Talks, our audio series, provides details about the benefits we pay to children who have a parent who is deceased and to children with disabilities.

Other Toolkits

We offer other toolkits to increase awareness about our programs and benefits. These include our:

These toolkits include sample email blasts, newsletter articles, fact sheets, infographics, and social media posts.

More resources are available at our webpages, Information for People Helping Others and Information for Groups and Organizations. Don’t forget to subscribe to our Advocates webpage.

Please spread the word about all our toolkits with your co-workers, colleagues, and others who may find them useful.

 

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Pork Steak – WellPlated.com

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Pork Steak is an underrated cut of meat that is super easy to cook and ultra juicy! Served with a delectable pan sauce, it’s the perfect recipe for when you’re in the mood for something different, but still want your dinner to be quick. This cooking method ensures tender, perfectly cooked steaks every time!

Pork Steak – WellPlated.com

A different way to do steak.

cookbook author erin clarke of well plated

Pork steak is a nice change of pace from the usual dinner routine. (Baked Chicken Breast, we love you, but not today!) Also known as pork blade or pork shoulder steak, this cut comes from the shoulder blade area of the pig. Because it has more fat than other cuts, it’s flavorful and rich. (Bonus: that extra fat also means that pork steaks are almost impossible to over-cook!)

I adapted the cooking method here from America’s Test Kitchen. The pork steaks are baked at a low temperature to cook them through, then seared to create an extra flavorful exterior. A garlicky white wine pan sauce is the perfect finishing touch!

(Don’t miss my Pork Roast and Baked Pork Tenderloin if you’re looking for more pork recipes!)

Key Ingredients

You’ll find the full list of ingredients in the recipe card below, but here are some notes to keep in mind.

  • Pork Steaks. If your pork steaks are very large (around 1 pound), cut them in half crosswise to create 8-ounce portions.
  • Green Onions and Garlic. To infuse flavor into the pan sauce.
  • Dry White Wine. Like Pinot Grigio. If you’d rather omit the alcohol, use low-sodium chicken broth instead.
  • Soy Sauce. Hello, umami! For a gluten-free pork steak sauce, use tamari or liquid aminos instead.
  • Unsalted Butter. Butter adds a nice richness to the sauce.
Pork steaks on platterPork steaks on platter

What to Serve with Pork Steak

If you’re making the optional pan sauce, you might want to pair your pork steak with something that will soak up any extras. Aside from that, choosing sides is easy with this recipe—its flavor goes with just about anything!

This is the best way to cook pork steak! Tender, juicy, with a nice sear on the outside, this no-fail method won’t let you down.

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For the Pork Steaks:

  • 4 (8-ounce) pork steaks at least ¾-inch thick*
  • 2 teaspoons kosher salt
  • ½ teaspoon ground black pepper
  • 1 tablespoon vegetable oil or avocado oil, grapeseed oil or similar neutral cooking oil, plus additional as needed

For the Pan Sauce (Optional):

  • 4 green onions thinly sliced
  • 3 garlic cloves minced (about 1 tablespoon)
  • 1 cup dry white wine or low sodium chicken broth
  • 2 teaspoons soy sauce
  • 2 tablespoons unsalted butter

  • Place a rack in the center of your oven and preheat to 275°F. With paper towels, pat the pork steaks dry. Season all over with the salt and pepper. Line a rimmed baking sheet with parchment paper for easy clean up. Place a wire rack on top, then place the pork on the rack. Let stand at room temperature for 30 minutes or refrigerate for up to 1 day.

  • Bake the pork steaks until the pork registers 120°F to 125°F on an instant read thermometer inserted at the thickest part, about 20 to 25 minutes (the pork isn’t done yet!). If some pieces finish sooner than others, remove them to a plate while you continue baking the rest.

  • In a large cast iron or similar heavy-bottomed skillet, heat 1 tablespoon of the oil over medium high heat until it’s screaming hot. Carefully place two of the steaks in the skillet. Let cook on the first side without disturbing until you have a nice crust, about 3 minutes. Flip and cook on the other side until the steaks register 145°F on an instant-read thermometer, 2 to 3 minutes more. Set aside. Repeat with the remaining steaks, adding more oil if needed. Cover and let rest for at least 5 minutes.

  • To make the sauce, reduce the heat to medium. Add the green onion and garlic and cook until super fragrant, about 30 seconds. Add the wine (or broth) and soy sauce, scraping up any browned bits that are stuck to the pan.

  • Bring the sauce to a simmer. Let cook until reduced by a little more than half, about 5 minutes, stirring periodically. Remove from the heat and stir in the butter.

  • Serve the pork steak with the sauce spooned over the top and additional salt and pepper to taste.

  • If your pork steaks are larger (our store often sells them in 2-packs of very long, 1+ pound pieces), trim them in half crosswise to make an 8-ounce portion)
  • Bake/sear method adapted from America’s Test Kitchen
  • TO STORE: Refrigerate leftover pork steak in an airtight storage container for up to 3 days.
  • TO REHEAT: Gently rewarm pork steaks in the oven at 350°F, in the microwave, or in a skillet on the stove.
  • TO FREEZE: Freeze leftover pork steaks in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.

Serving: 1(of 4)Calories: 408kcalCarbohydrates: 4gProtein: 43gFat: 19gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 0.3gCholesterol: 151mgPotassium: 865mgFiber: 0.4gSugar: 1gVitamin A: 296IUVitamin C: 3mgCalcium: 54mgIron: 3mg

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25 Healthy Christmas Dinner Ideas

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Many of us look forward to the holiday season all year long. We love taking a pause from our daily routines to spend time with family and friends and to feast on special meals together. You might think you have to take a break from your healthy eating plan if you want to join in the fun. However, this list of healthy Christmas dinner ideas offers you appetizing recipes that you can proudly serve and you enjoy yourself. They’re full of seasonal flavors that guests will savor, yet they still fit with your Nutrisystem weight loss plan. Some of them are sure to become traditions at your holiday celebrations.

25 Healthy Christmas Dinner Ideas

Salmon makes an elegant entrée for your guests. For you, the meaty fish is a PowerFuel that’s high in protein and low in fats, so you can enjoy the occasion and stick with your weight loss diet. Everyone will love the salmon’s rich flavor when it’s enhanced with a sweet and acidic orange glaze and tart pomegranate seeds. Complete the Orange Pomegranate Glazed Salmon meal with simple yet tasty roasted potatoes and Brussels sprouts browned to bring out their natural sweetness.

Holiday Herb Butter Roast Beef with Potatoes and CarrotsHoliday Herb Butter Roast Beef with Potatoes and Carrots

Roast beef is a crowd pleaser at holiday meals. It’s flavorful and filling, and sure to satisfy any appetite. As the beef is roasting, warm aromas fill your home. To make it extra savory, we give it a buttery topping featuring fresh herbs such as thyme, rosemary and parsley in our Holiday Herb Butter Roast Beef recipe. The roast beef goes into the oven in the same pan as potatoes and carrots, so they’re all cooking together while you relax and enjoy the day.

Instant Pot Stuffed Meatballs and Marinara SauceInstant Pot Stuffed Meatballs and Marinara Sauce

What could make meatballs better? How about stuffing them with melty mozzarella cheese? These Instant Pot Stuffed Meatballs in Marinara Sauce are so quick and easy to prepare using lean ground beef, chicken or turkey, plus the handy Instant Pot. Even the zesty marinara sauce is done in minutes. Make them for a neighborhood potluck or office party and watch them disappear. Be sure to set a few aside for yourself to eat over a bed of spaghetti squash or spiralized zucchini noodles when you need a satisfying Flex meal.

Instant Pot Holiday Turkey BreastInstant Pot Holiday Turkey Breast

Making a classic turkey dinner does not have to be an all-day activity for you. With Instant Pot Holiday Turkey Breast, you get the tender, moist and flavorful turkey that used to take hours in the oven, but it’s ready to serve in less than 60 minutes. We use the turkey breast because it’s high in protein and low in saturated fats, and it comes out of the Instant Pot warm and evenly cooked every time.

Turkey RouladeTurkey Roulade

Your traditional Christmas turkey dinner gets a fresh take with this simple but impressive Turkey Roulade dish. It starts with tender turkey breast that’s filled with a mix of sweet butternut squash, savory spinach and tart cranberries. It is all rolled into a log and baked in the oven until it’s warm and fragrant. It comes out looking like a sophisticated dish but it’s so delicious, easy to make and good for you that you may want make it throughout the year.

Filet Mignon with Mushroom Cream SauceFilet Mignon with Mushroom Cream Sauce

This sophisticated Filet Mignon with Mushroom Cream Sauce satisfies hearty appetites yet fits into your healthy weight loss plan. You start with tender and juicy filet mignon steaks, which are leaner than other cuts. They’re cooked in the skillet and topped with a rich, buttery and creamy sauce that includes meaty mushrooms and zesty onions. Best of all, the whole dish is quick and easy to make for two or four people.

Air Fryer Lobster TailAir Fryer Lobster Tail

Lobster turns a meal into a celebration. You don’t have to bust your budget to enjoy it during the holidays. Frozen lobster tails can be found at an affordable price and they come out perfect using the air fryer in less than 10 minutes. With our Air Fryer Lobster Tail recipe, the tender meat almost melts in your mouth. It tastes even better when you brush it with our dressing, made with light butter, lemon juice and spices.

Garlic Parmesan Shrimp GnocchiGarlic Parmesan Shrimp Gnocchi

Succulent shrimp and tender pasta dumplings make perfect partners in this satisfying Christmas dinner idea. They’re mixed and coated in a rich and creamy sauce sparked with garlic. It seems so indulgent that you might find it hard to believe it fits into your healthy eating plan. No one else will notice that this Garlic Parmesan Shrimp Gnocchi is made with high-fiber whole wheat gnocchi and low-fat cream cheese, so you can enjoy serving and eating it.

Garlic and Mint Lamb Chops with Spinach and Mashed Sweet PotatoesGarlic and Mint Lamb Chops with Spinach and Mashed Sweet Potatoes

This recipe for Garlic and Mint Lamb Chops with Spinach and Mashed Sweet Potatoes is a complete meal that will make any celebration special. It features lamb chops that are seasoned for full flavor, cooked to tenderness, and topped with a minty, spicy sauce. The mashed sweet potatoes are creamy smooth and sugary tasting. For a boost of savory flavor and powerful nutrients, add a side of sautéed spinach. By the time you finish eating Christmas dinner, all your tastebuds will be lit up.

Pan Seared Scallops with Mushroom Quinoa and Butternut PureePan Seared Scallops with Mushroom Quinoa and Butternut Puree

If seafood is part of your holiday tradition or you’d like a Christmas dinner that’s out of the ordinary, consider making scallops the main course. They’re mild-flavored, easy to prepare and low in calories. We pan sear them to caramelize the outside while the inside stays tender and juicy. They’re accompanied by a side of nutty-tasting quinoa with mushrooms and a sweet and creamy butternut squash puree. With this recipe for Pan Seared Scallops with Mushroom Quinoa and Butternut Puree, everyone will leave the table feeling full and happy.

Whole Wheat Cranberry Orange BreadWhole Wheat Cranberry Orange Bread

Whether you’re going to an office party or neighborhood get-together, or just having coffee with a friend, this sweet Whole Wheat Cranberry Orange Bread is a delicious treat to share. It’s bursting with holiday flavors like tart cranberries, zesty orange and real vanilla. Applesauce in the batter keeps the bread moist and adds natural sweetness. Because it’s made with high-fiber whole wheat flour, you can save a slice for your breakfast.

Slow Cooker Cranberry ApplesauceSlow Cooker Cranberry Applesauce

We give the classic holiday side a makeover that’s full of color, flavor and extra nutrients. The tart taste of cranberries complements the sweet apples, while cinnamon, nutmeg and cloves add a bit of zip. Starting with fresh fruit gives this Slow Cooker Cranberry Applesauce a truly homemade feel. Now here’s the part where you feel really good: the applesauce comes together in a slow cooker and you can serve it warm.

Honey Roasted Holiday DuckHoney Roasted Holiday Duck

Turkey gets a lot of love during the holiday season, but duck can be a sophisticated and tasty alternative for Christmas dinner. The meat stays juicy and tender as it roasts. In our Honey Roasted Holiday Duck recipe, we use a honey and orange glaze that sweetens the flavor and gives it an appetizing glow when it comes out of the oven. This time of year, you can find fresh or frozen duck in the meat department of most supermarkets.

5-Ingredient Baked Blackberry Brie Baguette5-Ingredient Baked Blackberry Brie Baguette

Here’s an appetizer that looks chic and tastes enchanting, but it is simple to make and comes together in minutes. To make this 5-Ingredient Baked Blackberry Brie Baguette, you start with a whole-wheat baguette, a long loaf of French bread that’s crusty outside with a soft and chewy middle. The bread is sliced open and inside goes creamy brie cheese and that’s topped with sweet blackberries and a drizzle of honey. Baking it all briefly melts the cheese and blends all the flavors into one satisfying bite.

Warm Brussels Sprouts Cranberry SaladWarm Brussels Sprouts Cranberry Salad

Cool temperatures bring out the natural sweetness in Brussels sprouts, so they’re at their peak when the holiday season arrives. Plus, they’re loaded with vitamins and minerals to help you stay healthy. Even more important, Brussels sprouts are versatile. For this simple Warm Brussels Sprouts Cranberry Salad, the little green heads are shredded and then lightly heated along with cranberries in a bit of olive oil.  Once the leaves and berries are tender, they’re blended with shallots and chopped nuts, then topped with a simple homemade honey dressing.

2-Step Herb Mashed Potatoes2-Step Herb Mashed Potatoes

Mashed potatoes are a holiday favorite for many families, but you might pass on them because they can be loaded with excess calories and fats. With this 2-Step Herb Mashed Potatoes recipe, you can make mashed potatoes tastier than ever and enjoy them without worry yourself. You use nonfat milk and light butter and the potatoes come out just as creamy and smooth as they do with heavy cream and full-fat butter. For a punch of flavor, add herbs like thyme and rosemary, along with garlic and onion powder. Then wait as everyone asks for more.

Creamed Brussels SproutsCreamed Brussels Sprouts

Mix up your vegetable game with this fresh and delicious recipe for Creamed Brussels Sprouts. It starts with Brussels sprouts that are charred in butter to bring out their sweetness and add smoky flavor. They’re bathed in a creamy sauce made with cheddar and Parmesan cheese. After baking in the oven, the dish comes out warm and gooey. This just might become your favorite way to eat this nutrient-dense, non-starchy vegetable.

One-Pan Chicken Parmesan and Green BeansOne-Pan Chicken Parmesan and Green Beans

One-Pan Chicken Parmesan and Green Beans is a special meal any day of the year. When you serve it on a holiday, everyone is sure to be happy. Just as you expect, this version is made with chicken breasts coated in breadcrumbs with herbs and spices. They bake until they’re crispy on the outside yet tender on the inside, then topped with zingy marinara sauce and mozzarella cheese. You can save time and trouble by adding green beans to the pan as the chicken cooks.

Sheet Pan Pesto Salmon and VeggiesSheet Pan Pesto Salmon and Veggies

Here’s how to serve an elegant Christmas dinner and spend time with your family and guests. Simply bake salmon filets, potatoes and green pans in a single pan. We like to give the salmon a jolt of flavor with pesto sauce. This Sheet Pan Pesto Salmon and Veggies recipe makes the whole day more relaxing for you because the complete meal comes out of the oven together and is ready for you to serve right away.

Bone-in Pork Chops with Mashed Sweet Potato and Roasted BroccoliBone-in Pork Chops with Mashed Sweet Potato and Roasted Broccoli

If you think pork chops can’t be part of your healthy holiday meals, this recipe for Bone-in Pork Chops with Mashed Sweet Potato and Roasted Broccoli is for you. Start by looking for lean pork chops with the bones still in them, which helps to keep them moist as they cook. They get a simple seasoning that brings out the meat’s natural flavors and then they’re seared to tenderness. Mashed sweet potatoes and roasted broccoli add color and complementary flavors to the plate.

Roasted Chicken with Rainbow Carrots and PotatoesRoasted Chicken with Rainbow Carrots and Potatoes

Simple can be satisfying. Like this Roasted Chicken with Rainbow Carrots and Potatoes, for instance. The chicken is perfectly seasoned with herbs and spices, then slow roasted in the oven until it’s golden brown on the outside and juicy on the inside. Add colorful carrots and red potatoes to the pan as it cooks to round out the meal. The chicken comes out glistening and fragrant, ready to slice and serve. The vegetables are tender and flavorful. It’s the perfect Christmas dinner idea!

Cheesy Au Gratin PotatoesCheesy Au Gratin Potatoes

Cheesy Au Gratin Potatoes are a hearty side dish that’s loved by young and old. You can enjoy them, too, when you make them with this simple recipe. The potatoes are coated with a creamy, cheesy sauce that’s made with low-calorie ingredients like nonfat milk, reduced fat cheddar cheese and light butter. While everyone else is raving about the flavor, you’ll be smiling at the healthy choice you made.

Cauliflower Mac and CheeseCauliflower Mac and Cheese

If your clan demands mac and cheese but you want to avoid the high-calorie temptation, you can make this alternative. Cauliflower Mac and Cheese has all the rich, cheesy goodness they want, but high-fiber cauliflower takes the place of ordinary macaroni, so this dish is extra filling. It’s so quick and easy to make, you don’t need to wait for a holiday to whip it up.

Cranberry Brie Baguette BitesCranberry Brie Baguette Bites

When you need a quick and easy appetizer for your Christmas dinner, Cranberry Brie Baguette Bites are your solution. You just cut a loaf of crusty French bread into bite-sized pieces and top them with thin slices of creamy brie cheese. After the bread is warm and the cheese has melted, you top it with a dressing made from real cranberries, honey and orange zest. Each bite treats your tastebuds to a symphony of flavors and textures.

Roasted Rosemary Sweet PotatoesRoasted Rosemary Sweet Potatoes

Instead of the traditional high-calorie dish with the sugary marshmallows, try these simple yet tasty Roasted Rosemary Sweet Potatoes. They’re sliced into coins and tossed with melted butter, garlic, rosemary and pepper for extra flavor. The sweet potato slices get even sweeter and turn crispy in the oven. They’re so low in calories, you can even enjoy any leftovers the next day.

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Capricorn Zodiac: Learn the Common Capricorn Traits

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Capricorn is the tenth sign in the zodiac, symbolized by a mountain goat. Anyone born between December 22 and January 19 is a Capricorn zodiac sign.

The most common Capricorn traits are typically responsible and reliable. Designated driver? Accountability partner? The friend you can count on to tell you when you have food in your teeth? Enter: the Capricorn!

Some famous Capricorns include: Martin Luther King, Jr., Stephen Hawking, Oprah, Jim Carrey, Dolly Parton, Michelle Obama, Betty White, Denzel Washington, John Legend, Ellen DeGeneres, and Muhammad Ali.

Ruled by the disciplined and task-oriented planet Saturn, Capricorns are known for being highly determined and ambitious individuals, which makes sense since this zodiac sign is ruled by the planet Saturn. Saturn is task-oriented and considered to be the planet of discipline.

This earth sign is a careful thinker and has a devoted appreciation for tradition.

Typically, the mountain goat of the zodiac has a solid work ethic and an innate ability to navigate life’s complexities. They are often wise and seek stability. They are patient and resilient, and as a result are often quite reliable which makes them great managers and leaders. When you think Capricorn, think intentional, methodical and strong.

Want to learn more about this beloved astrological sign? Read on!

We’ve also covered Sagittarius in this series! Read The Complete Guide to Sagittarius to learn more.
 

 
 

Snapshot of the Zodiac Signs: Capricorn the Goat

Dates: December 22 – January 19
Duality: Feminine
Element: Earth
Quality (Cardinal, Fixed, Mutable): Cardinal
Ruling Planet: Saturn
Zodiac Symbol: The Goat
Dominant Keyword: I Use
Polarity: Cancer
Body Part: Knees, joints, skeletal system and teeth
Birthstone: Garnet
Color: Charcoal gray, purple, brown
Most Compatible With: Taurus, Pisces, Virgo

Do You Know Your Ruling Planet? Learn About the “Boss” of Your Zodiac Sign
 
 

Here Are the 3 Main Characteristics of a Capricorn:

Whether this sign belongs to you or someone you know, this information will help you understand this cool, collected earth sign a little better.
 

1. Capricorn Strengths

You can count on your Cap friends to do what they say they’re going to do. They are incredibly responsible and consistently reliable. Well-known for offering helpful advice and guidance, you can count on these grounded earth signs to be dependable. They show up with discipline and diligence.

Capricorn has high aspirations and is prepared to do whatever it takes to make it happen. This sign refuses to let fear, or any other obstacle, keep them on the sidelines. Capricorn is gifted with seeing everything as a project or opportunity. With a laser focus and keen ambition, they find joy in their work. This also means they must find purpose in everything they do, and a typical Cancer trait is that they plan on changing the world!
 

To achieve their goals, Capricorns go above and beyond, put in extra hours and burn the midnight oil without batting an eye.

 
Thanks to Capricorn’s ruling planet of Saturn, stability, self-discipline and patience are all key strengths of the Capricorn zodiac sign.

Capricorns are always focused on the big picture, even if it means sacrificing social plans. But they also know how to have a good time. Their easy-going and confident personality makes them a friendly face in a crowd of strangers. However, while Capricorn has many acquaintances, only a lucky few get accepted into their inner circle.
 

 
 

2. Capricorn Weaknesses

A few common Capricorn traits that can often be seen as an imbalance or shortcoming if not addressed: being overly serious, having workaholic tendencies, pessimistic, overly critical, control issues, and possessing a fear of failure that could result in not taking necessary risks.

Capricorns can sometimes take life too seriously, often focusing so much on responsibilities that they forget to relax or have fun. Their ambition and drive can lead to overworking themselves, neglecting their personal lives or mental health. Capricorns may have a tendency to focus on potential obstacles or worst-case scenarios, making them appear overly cautious or negative.

They like to be in charge and can struggle with delegating tasks or relinquishing control. Capricorns’ fear of failing can sometimes prevent them from taking risks or stepping out of their comfort zones, and their common trait of stubbornness means they can be resistant to change or other viewpoints, sticking rigidly to their own plans or ideas.
 

3. Love and Intimacy

When it comes to love and intimacy, the Capricorn’s allure is so fierce it’s almost intimidating. It takes a rare individual to tap into a Capricorn’s emotional depth. Once they do, they’ll know them for the truly special person they are and they’ll be treated with an unshakable love and devotion that the world only gets a glimpse of.

A common Capricorn trait you can expect in a lover is loyal and committed, practical and stable, patient and supportive. Capricorns love to plan their future with their partner because their focus is on long-term happiness and success in their relationship.

When a Capricorn commits to a partner, they are deeply loyal and dedicated to making the relationship work. They bring a sense of stability and security to relationships, often being the “rock” their partner can depend on. Capricorns are not impulsive in relationships; they take their time to ensure a strong foundation before committing. They are excellent at encouraging their partners’ ambitions and are always willing to offer practical advice and solutions.
 

4. Career

Natural born leaders, the Capricorn is the ultimate achiever in their personal and professional endeavours. Their tireless work ethic, combined with their logical and responsible demeanor makes them amazing managers and they excel in positions of authority.

No matter the situation, the Capricorn sign knows how to stay neutral, calm and collected. They are able to find stability in chaos, which makes them an asset to the workplace. They aren’t fazed by tight deadlines or demanding bosses. In fact, they welcome the challenge, allowing their resourcefulness and experience to make impressive judgment calls.

Capricorns possess an innate ambition that’s hard to match and even harder to extinguish. What they set their minds to, they will accomplish through steady, consistent progress.

Capricorns are known for their ambition, discipline, and practicality, which make them well-suited for careers that value structure, long-term planning, and leadership. Here are some of the best career paths for Capricorns, based on their strengths and traits: corporate leadership / management and entrepreneurship, finance and accounting, law and politics, engineering and architecture, IT and technology.
 
 

Celebrate the Capricorn Earth Sign!

Capricorn, the tenth sign of the zodiac, is defined by its ambition, practicality, and unwavering determination. Represented by the Mountain Goat, Capricorns are natural climbers, always striving to reach the peak of their personal and professional goals. One of the most notable Capricorn traits is their disciplined approach to life.

Responsible, unwavering, determined and logical. Wise, grounded, ambitious, strong and stable. Leaders, achievers, and all around solid individuals, the Capricorn is a wonderfully vibrant and unique addition to the zodiac.

As an Earth sign, they value stability and practicality, often excelling in roles that require hard work, responsibility, and a level-headed mindset. Their ruling planet, Saturn, further emphasizes their focus on discipline, patience, and the pursuit of meaningful achievements.

Have a favorite Capricorn in your life? Share this article with them! It’s a fun way to see which of these Capricorn zodiac traits they possess.

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Use these to get your 2025 goals + Catch-up!

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Elation Ultra High Rise 7/8 Legging <– such an amazing price right now.

Today’s the last day to order for delivery by 12/24 if you’re a rewards member! Or order by 12/21 for paid priority!

Today’s post is sponsored by Athleta! It’s the Athleta Semi-Annual Sale, so I am showing you my favorites that are all 30% of + up to 70% OFF, now through 12/23. Whether your goals for 2025 are to get out walking or hiking more, to hit the gym for lifting a few times a week, to train for a race you’ve always been a little nervous about signing up for, or to have your most comfortable year yet, you can do it all in Athleta.

But first, let’s catch up for a minute. Our Christmas #1 is over! We celebrated yesterday because Knox leaves today, and Brooke will leave soon. I can’t imagine how hard it is for them to have two houses, but there are some perks for them, like getting double the Christmas gifts. We had cinnamon rolls, they wore their Christmas pajamas, we played games, and cancelled water to only drink hot chocolate all day;). Now, to prepare for Christmas #2 for the littles. Skye and Beck only opened their gifts from Brooke and Knox yesterday, and it was definitely a test of their patience not to be opening their other gifts.

I haven’t decided if I’ll run or jump on the bike today, but thankfully, I can wear Athleta for either. Really, I have figured out that I can wear Athleta for every activity I do 24/7 besides church… until I found the Cozy Karma Dress and Alpine Turtleneck Sweater Dress (both part of the Semi-Annual Sale) so as soon as those arrive, I can officially live in Athleta 24/7.

I wear the Aire Puffer Jacket so often. It is normally $149 and is on sale for $89 today. This coat will last you for years and years (like everything I have found from Athleta). It packs down into a small tote to travel with easily and is so light!

Easy Fleece 1/2 Zip Hoodie! This baby usually is $99 and is on sale today for $49! The interior is brushed, making it extra soft, and I love where the sweatshirt hits on my hips. Brooke is trying to steal it from me because it is so cute.

The Rainier Tight are actually a winter must for me. I love the zip pockets to keep your belongings extra safe, and the soft brushed interior is a must under 20°F, in my opinion. The back waistband also fits your phone perfectly, and the reflective details are a must for running in the dark.

I wear the Elation Ultra High Rise 7/8 Leggings a few times a week for my runs, gym time, or the rest of the day. The material feels like a second skin. It does not slide down as you run, and the pocket in the thick waistband fits your phone, too.

The Momentum Seamless Top is the base of my winter run wardrobe. It does the job, whether it is the base under other layers or the only layer I am wearing. The grippers at the bottom hem keep it from riding up as you run, and the material moves with me on the run.

The Cozy Karma Twist Neck Sweatshirt is so great to wear on the way to your workout or after you are all done. It’s better than wrapping a blanket around you because it has pockets and feels even softer.

The Cloud Fleece Sweatshirt is keeping me sane this winter. I get questions from someone about where I got it every time I wear it out and about because who wouldn’t want to be this cozy? The fleece is so warm and soft. I would wear it to bed if I didn’t have to wash it at night because I wore it all day.

Flurry Seamless Henley! I’ve had this for YEARS, and it still looks and feels brand new. It is so warm, and I love the snap Henley design, which gives my winter run a bit more style. I cannot recommend this top enough.

I used to collect beanie babies as a child, and now I want to collect every color of the Cozy Hour Beanie as an adult because it is the best beanie I have ever owned. It helps me hit many of my goals–> keep my head warm, own the cutest beanies offered, and wash my hair less often! I will also be adding to my Coaster Luxe Sweatshirt collection with this Semi-Annual Sale.

I hope the Athleta Semi-Annual Sale can help you find some pieces that will help you reach whatever your plans are for 2025. I have a very good feeling about 2025 for us. I can’t wait!

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Tell me your Friday night plans!

Do you have your goals for 2025 set, or are you not a big fan of setting goals for the new year?

Did anyone else just start getting used to the fact it is the year 2024, only for it to be 2025 in a few days?

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Wesley Vissers Shares His Monstrous Methods for Bulging Biceps

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The dumbbell bicep curl and loaded preacher curl are great moves for arm day, but classic physique competitor,Wesley Vissers,  also likes to take to the cables to crush those biceps, as the defined Dutchman recently explained.

“A lot of people ask me, why do you train the biceps this way?” shared Wesley Vissers in an Instagram post for his more than one million followers. “’Cause I’m not pulling it from the bottom, I’m curling it from around hip height.” Vissers is talking of single arm cable curls, and he’s right. When executing these curls, you can start the lift from a much lower position than with many other bicep exercises. But why is this important?

“A muscle grows best under a stretched position,” asserts the 2024 Arnold Classic winner, who goes on to demonstrate that starting the cable curl with his forearms parallel to the floor is far too easy for the kinds of monstrous gains that he is chasing. “But, as I go down, the tension increases and builds up more and more, and the maximum tension is when the stretch is at the max.”

How Wesley Vissers Gets the Most Out of Cable Bicep Curls

Using a single arm, Vissers is able to make sure that both limbs are building strength and mass equally, and he’s also able to position each arm behind his back as he hits the bottom of the lift. As he also shows, sending you your elbows behind your back requires a greater range of motion leading to a deeper stretch, while increasing tension on the biceps during the lifting phase. “That’s how the muscle grows best,” says the big man.

“Bets arms in classic physique,” wrote one of Vissers impressed followers. “Looks effective, and brutal,” wrote another. Well, they do say ‘No Pain, No Gain, but for us mere mortals, it is recommended to start out with a lesser weight while perfecting the form of any exercise. Once you are ready to get into that serious muscle building zone, increase the weight so that you are failing somewhere in the 8-to-12-rep mark, and aim for 3 working sets.

For more monstrous muscle tips follow Wesley Vissers on Instagram



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