Refreshing Cucumber Lime Veggie Green Smoothie Recipe

69: Saunacast: Birth Freedom, Gut Healing & Healthy Starches

Join Katie and Heather from Mommypotamus in this candid episode about birth freedom, ways to heal the gut and if starch is good or bad (hint: it is good, but it depends on the type and the amount). They also talk about the skin microbiome and the oral microbiome.

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Skinny Buffalo Chicken Wrap

If you are looking for a healthy on-the-go lunch to bring to work that is full of protein and veggies, this Skinny Buffalo Chicken Wrap is for you!  Alright, that’s it. Who is ready for lightened up lunches, pontoon rides, and patio weather? THIS GIRL. Forget the comfort foods and stocking hats, I’m ready for...

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from Fit Foodie Finds http://fitfoodiefinds.com/2017/02/skinny-buffalo-chicken-wrap/
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Precision Nutrition Level 1 Certification: A sneak peek into the industry’s most respected nutrition certification.

Precision Nutrition co-founder Dr. John Berardi gives you a sneak peek at the Level 1 Certification. Plus, industry leaders share their thoughts on the program.

The post Precision Nutrition Level 1 Certification: A sneak peek into the industry’s most respected nutrition certification. appeared first on Precision Nutrition.

from Blog – Precision Nutrition http://www.precisionnutrition.com/nutrition-coaching-level-1-inside-look-blog
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FREE 5-day nutrition coaching course. [For health and fitness pros from Dr. John Berardi].

Check out this *brand new* 5-day nutrition coaching course to learn: What nutrition advice you can give, how to get clients to follow that advice, how to assess client’s needs, and more.

The post FREE 5-day nutrition coaching course. [For health and fitness pros from Dr. John Berardi]. appeared first on Precision Nutrition.

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24 Blogs for Healthy Vegan Recipes

I’ve shared a few lists of the best vegan food blogs but I created them a few years ago so I thought it was about time for a new edition. I come across so many fabulous blogs for healthy vegan recipes when I’m meal planning or just browsing Pinterest. Over the last few months I marked... Read More » The post 24 Blogs for Healthy Vegan Recipes appeared first on Running on Real Food.

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How to Avoid Weight Gain During Intense Physical Training

Nicole loves to run, and has recently upped her training to include half and full marathons. While she has never run with the goal of weight loss, she has noticed that when she trains for longer races she has a tendency to gain unwanted fat around her midsection that she isn’t happy about.

Nicole’s hypothesis is that the extra fat is a result of the additional refined carbohydrates (e.g. bread and pasta) that she eats during training periods. She said that she has tried to fuel her workouts with foods that contain fewer carbs, but that she notices a negative impact on her performance.

After some investigating of her training and eating habits, Nicole and I conclude that this theory is inaccurate and that most likely culprit isn’t the pre-workout carbs but the post-workout hunger and subconscious overeating that results from intense training.

Extensive training both increases the body’s calorie demands and hunger, while weakening willpower and normal social constraints on overeating. The end result is a subconscious tendency to eat more calories than you actually need to refuel and subsequent weight gain. Achieving balance in this case is uniquely challenging.

This leads to a detailed discussion of the optimal ways to fuel her workouts and plan her post-training meals and snacks so that she doesn’t inadvertently eat more than she needs to recover and feel satisfied.

Wish you had more time to listen to the podcast? I use an app called Overcast (no affiliation) to play back my favorite podcasts at faster speeds, dynamically shortening silences in talk shows so it doesn’t sound weird. It’s pretty rad.

 

Related links:

Better Than Before by Gretchen Rubin

Mindful Meal Challenge

How Can Julie Stop Overeating at Dinner Parties?

Home Court Habits: The Secret to Effortless Weight Control

 

Listen:

Listen on iTunes

Listen on Stitcher

Listen on Soundcloud

 

If you’d like to be a guest on the show, please fill out the form here and tell us your story.

from Summer Tomato http://www.summertomato.com/how-to-avoid-weight-gain-during-intense-physical-training
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68: The Miracle of Microbirth: What Every Mother Should Know

Birth. There can be no doubt it’s one of life’s most personal, miraculous, and yet nerve-wracking events. And now thanks to new research in the last few years and a film called Microbirth, we’re discovering even more about the fascinating science behind it.

My guest is Toni Harman, documentary filmmaker turned birth warrior turned author. A graduate of Exeter University and London Film School, she took her extensive Hollywood filmmaking experience to the subject of microbirth, which entered her life in an unexpected and deeply personal way.

I’m sure so many of us can relate to her story … of a birth that didn’t go as planned.

How Microbirth Was Born

Toni can trace it all back to the birth of her daughter, Willow. As many first-time moms do, she envisioned a peaceful natural birth with scented candles and soft music. She wrote up a birth plan and packed it in her hospital bad, expecting it to be followed … or at least consulted.

But at the hospital, nothing happened as planned. No one asked her about her choices. The birth plan never made it out of her bag.

Toni underwent an emergency C-section, and struggled to breastfeed as she had wanted. Despite the incredible blessing of a healthy baby girl, she left the hospital with a whole new set of questions and a sense of uneasiness.

What had gone wrong? Why wasn’t she asked what she wanted? Why, mixed in with all the miraculous moments, did she have a feeling of … trauma?

She wondered: What was the real story behind how women are experiencing birth today?

At the time she didn’t know about birth pioneers like Ina May Gaskin, Michael Oden, and Elizabeth Davis. She certainly didn’t know anything about microbirth or what that meant for future health. But as a filmmaker, Toni knew one way to get answers to her questions: she got out there and started asking them.

And so the revolutionary film Microbirth was born.

In This Episode, You’ll Learn

• the surprising discoveries researchers are making about the microbial aspect of birth
• how birth sets a baby’s gut health … and why it matters for a lifetime
• simple ways to build up mom’s gut health during pregnancy
• the impact of vaginal vs. C-section birth on bacterial “seeding”
• why a “dirty” blanket from home should be in your hospital bag!
• what the composition of breastmilk does for baby’s gut health
• a surprising new technique that might improve C-section outcomes (and give mom and dad a sense of control)
• what to say and do if your doctor won’t listen, and how to find the support you need
• how to make peace with yourself when things go “wrong”
• the age when baby’s microbiome stabilizes and what to do until then

The Healing Microbirth Message

I couldn’t agree more with Toni that we need to talk about birth choices with more openness and less judgment. I have, after all, experienced 6 births that ran the gamut from peaceful to nearly traumatic. And as a doula, I’ve seen other moms deal with the unexpected too.

We mothers get so many mixed messages about the “right” way to have a baby, which is laughable when you think about how many variables come into play during birth!

The Microbirth message is simple and so important: be informed, and you’ll be empowered to make the best choices with the hand you’re dealt.

I’m doing all I can to spread the word about this amazing film, and now Toni has a new book out on microbirth as well!

Your turn: Can you identify with Toni’s story? What do you think about the birthing options women have today? Please share in the comments!

Resources We Mention

Book:

Toni Harman, Your Baby’s Microbiome: The Critical Role of Vaginal Birth and Breastfeeding for Lifelong Health (2017)

Films:

A Probiotic Life (in development)

Microbirth (2014)

Freedom for Birth (2012)

Doula (2010)

For more on Toni’s work, check out her movement One World Birth:

Special Thanks to Today’s Sponsors:

This podcast episode is brought to you by Perfect Supplements. If your family struggles with the taste of certain nutrient-dense foods like liver or kale, Perfect Supplements is the answer. They concentrate superfoods in capsule form so you can get all of the benefits without cooking something no one will eat.

We use Perfect Supplements desiccated liver capsules (from 100% grass fed cattle). I can see why the likes of Tim Ferriss and Dave Asprey recommend this product! We also use Perfect Supplements collagen, greens powder, and fermented kale.

Perfect Supplements is USA made, incredibly reasonably priced, and super selective in purity and sourcing. You can get 10% off of any order by going to PerfectSupplements.com/wellnessmama and using the coupon code WELLNESSMAMA10. The best part is they always offer bulk discounts too!

This podcast is also brought to you by Pregnancy Exercise. If you are pregnant (or recently pregnant) and looking to get in shape, this website has workouts that can be done from home while your baby naps. Unlike other many workout programs, Pregnancy Exercise classes come with built-in education on issues like diastasis and pelvic floor muscle dysfunction. They even have a program (I wish I had known about this in pregnancy!) for turning your baby if your baby is in a non-optimal position for delivery.

The founder, Lorraine Scapens, is such a joy to listen to, and her courses are really well made and well explained. (Fun fact: They’re based in New Zealand.) If you want to check it out, go to PregnancyExercise.co.nz/wellnessmama and use the coupon code “wellnessmama” for 10% off.

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Travel, Muscle & Bees: Monday Mix V1

Strength Training for Beginners: 4 Tips You Need to Know

Strength training for beginners is something a lot of women are interested in these days…

Chances are, if you’re curious about adding strength training to your fitness routine, you may be excited to try it but totally intimidated about how to go about getting started.

You’re not alone.

I hear from so many women who are at a complete loss when it comes to the type of strength training to do, how to find the right gym, and how to progress safely and effectively so they’re not wasting their precious time.

The internet and social media are partly to blame for this confusion.

When you take a quick scan of what’s out there, you’ll see every strength training for beginners methodology under the sun being offered and every “expert” telling you their way is the only way to get stronger.

Coaches worth their weight in gold will be the first to admit there is no one “right way” of training that applies to everyone.

That being said, there are a few things you need to know from a scientific and physiological perspective:

Human bodies are designed to move “heavy” loads.

(Imagine me making air quotes around the word heavy because what’s heavy for me may not be heavy for you.)

You have different types of muscle fibers – slow- and fast-twitch to simplify it. Activating fast twitch fibers requires more load, and it produces more force than slow twitch.

Think of it this way:

You can walk all day long (slow twitch) but you can only do a couple reps at a time of a heavy squat. You can’t activate fast-twitch fibers doing slow-twitch activities. If you want to use all your musculature, you need a mix of slow- and fast-twitch exercises.

Why does this matter? You get maximum endocrine benefit and body composition benefit when you involve more of your musculature.

Translation: If you want to increase muscle mass and decrease body fat, lift “heavy” weights.

Also, working your fast-twitch fibers helps prevent a condition called dynapenia.

Dynapenia is essentially a loss of muscle power…

…and it used to be something that only happened to old people. But not anymore.

Dynapenia is on the rise in younger populations. If you’ve ever stumbled and been unable to catch yourself from falling, that could be dynapenia at work.

I’m not even talking about strength training to get a sexy six-pack or set a weightlifting record…

…this is basic health and maintenance stuff.

Use it or lose it.

Click here to read more about how our modern environments are setting us up for dynapenia.

Progressive overload matters.

If you only ever do the same strength training – reps, sets, load – eventually, you’ll plateau.

This is one reason that bodyweight exercises alone aren’t as effective in continuing to build strength over time. (Though, depending on the individual, they can be a mighty great place to start.)

Instead, you’ll want to find a strength program that involves progressive overload – a systematic way of gradually increasing the stressor (load) placed on the body to elicit a response (getting stronger).

My Harder to Kill Challenge strength training component includes this type of system.

I’m a huge fan of linear progression for newcomers and intermediate level lifters. However, once someone has reached the intermediate+ level, it’s generally time for slightly more complex training cycles.

Oh, about the “B” word…

Bulky.

Most of the women I know who say they’re afraid of getting bulky have admitted to being intimidated by strength training for beginners…

…or wanting to do it but not knowing how. So they default to the phrase, “I don’t want to get bulky,” to explain it away.

Bodies come in all shapes and sizes. And how you want your body to look is your own prerogative.

But I know that the “look” many women want – firm, toned muscle with loss of body fat – is most easily achieved with a modicum of strength training…usually two to three sessions a week.

With this in mind, here’s 4 tips to get you started with strength training for beginners:

1) Find a quality coach / gym.

If you’re interested in strength training for beginners, the expertise of a seasoned coach can be invaluable.

You can start incorporating movement into your day without a coach, of course.

And you can find videos on the internet and check your form in a mirror at home, but there are sometimes subtle differences between good and bad technique.

Home workouts are great, but at some point, you may plateau if you’re training without any guidance. It’s useful to follow a program made by a reputable coach.

If you decide to workout in a gym, selecting the right facility to train at is probably the most important decision you’ll have to make.

An experienced coach can properly assess your current mobility and strength, take your history and goals into account, and design a program that will challenge you enough to cause improvement but not so aggressively that you risk injury.

Furthermore, a coach should do more than just provide motivation during your training session. Cheerleading is great, but a coach needs to do more than yell at you to keep going.

They should be comfortable programming strength training for beginners.

S/he should correct your form and develop a program that will help you advance your strength training in a structured fashion. (Remember the idea of progressive overload?)

When choosing a gym, do some research about facilities in your area. Visit them and take along a list of prepared questions or know what to ask.

For example:

• Does the facility offer group classes, small group, or even one-on-one training?

• Is it a general strength and conditioning facility or is there a specific focus (kettlebells, TRX, CrossFit, etc)?

• Do they offer an on-ramp program for beginners?

• What certifications do the coaches have? Do they continue to go to trainings and improve their knowledge?

Observe the community of the gym itself and see if it’s a place you’ll feel comfortable training. If you get a bad gut feeling, listen.

Of course, you may feel a bit nervous or uncertain when you start something new, but if your gut feeling is that it’s not the right match, find another place.

One of the best ways to find a good spot is to ask your friends. Personal recommendations can go quite far, so see who is training where and whether they like, pros and cons, etc.

Another benefit of working with a coach is avoiding the dreaded, “I walked into the weight area and all the people (guys) were staring at me” factor.

 

2) Prioritize form over load.

Strength training for beginners is incredibly effective, but it’s not worth moving more weight if you have to sacrifice your technique to do it.

This is especially true if you’re strength training for the health benefit and not as a competitor, but that’s another post altogether.

Yes, form may degrade slightly as you move through the most challenging sets in a workout, but when you cannot maintain basic points of performance, it’s worth thinking about whether you should reduce the weight or stop altogether.

The whole point of strength training for beginners is to get stronger through progressively overloading muscle, using good technique, and planning for proper rest and recovery periods.

Strength training can never be 100% risk free. (Really, nothing is when it comes to fitness, but the alternative of being sedentary and losing muscle mass is not without risk either).

By being mindful of and practicing good form, you can minimize the risk while enjoying the benefits.

Be aware of the role ego can unfortunately play in strength training, resulting in you pushing too hard or not following your coach’s advice because you added more weight or reps before you’re ready.

If your coach tells you to stop because you’re too tired, don’t go elsewhere to finish the workout. (Yes, this does happen!)

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Ego is probably the most dangerous thing in the gym.
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3) …But, don’t go too light all the time.

While lifting too heavy before you’re ready or using improper form aren’t good, lifting tiny weights that are far below your ability level isn’t much better. Sure, your risk of injury might decrease, but you’ll be missing out on the positive benefits from strength training.

In order to understand why it’s beneficial to lift heavier, remember the explanation of muscle fibers from above.

In order to get the most benefit from strength training for beginners, it’s important to lift heavy enough loads to activate more muscle fiber.

So while you may start with bodyweight exercises, plan that at some point, you’ll progress to weighted version of those movements or some other kind of weight training.

This is the kind of beginner training I include in my Harder to Kill Challenge.

Note: Science is beginning to understand muscle has endocrine functions, meaning peptides released because of exercise can affect metabolism in tissues throughout the body. Though perhaps the most well-known study of this sort was conducted in animal models¹, it correlates with what we know happens to humans when they lift heavy weights – muscle mass increases, fat decreases, and tissues become more sensitive to insulin.

Probably the most common objection from women to the idea of lifting heavy weights is the fear of “getting bulky.”

Females have a fraction of the testosterone that men do – as little as 5-10% (and even less if you’re on hormonal birth control) – making it much harder to put on copious muscle mass.

Also, muscle mass is regulated by a gene called GDF-8 which encodes for a protein called myostatin. Think of myostatin like a brake pedal applied to muscle growth. In most females and even many men, myostatin keeps excessive muscle growth in check.

When I say “heavy load” please don’t envision you need a dozen iron plates hanging off a barbell that looks like it’ll crush you while veins pop out of your forehead.

Typically, that means you’ll need moderate to heavy dumbbells, kettlebells, or a barbell to select a heavy enough load. Odd objects like medicine balls or sandbags can work well, too.

A load that’s heavy for you will differ for someone else, and it’s all relative to your stage of strength training development.

Also, keep in mind that a proper training program will have weeks of progressive loading and should included regularly scheduled deload or recovery weeks.

Strength training at heavy enough load – provided other factors such as proper nutrition, recovery and sleep – are intact, will often lead to small to modest increases in muscle mass.

Women (and men!) you see with incredibly large muscle mass have usually gone to extraordinary measures to achieve those gains.

Note: When you see fitness programs promising to “tone” muscle, know that it’s used as a marketing term. In order to “get toned,” you have to build muscle and / or lose fat on top of the muscle.

Making muscles “long and lean” is another fallacy. Strength training will provide you muscle shape and definition, but the “length” of your muscles is determined by genetics.

4) Don’t cherry pick.

One lesson that applies just as much to strength training for beginners as it does to other areas of life is to be consistent.

If your coach puts you on a four-month training plan but you get restless after a week, be patient.

Cherry-picking and program-jumping – moving from one method to another to another without giving it a chance to actually work – is a common error among both rookie and seasoned lifters.

A strength training program need not be the buzzworthy flavor-of-the-week or named after a Russian weightlifter to be incredibly effective.

Instead, novices can benefit greatly from a solid linear progression program like my Harder to Kill 12-Week Strength Program focusing on compound movements such as the squat, deadlift, and press while avoiding the overload or riskier tactics that often come with trendy programs.

When you’re starting out, commit to following through with the strength training program you’re on and be patient in your expectation of results.

Keep in mind that you’re learning new skills and that you may not hit PRs immediately. Jumping from one program to another makes it very difficult to have the consistency you need for success over time.

To sum it up…

Strength training for beginners doesn’t have to be scary.

By selecting a knowledgeable coach and facility, using appropriately challenging loads and sticking to a program, you’ll give yourself the best possible foundation to enjoy the strength gains that positively impact health.

At the very beginning, just start moving. Get active again, even without weights. Feel what it’s like to move your bodyweight through space…

…and above all, have fun!

Pin this Strength Training for Beginners post for later…

 

References & Further Reading

¹Izumiya, Y., Hopkins, T., Morris, C., Sato, K,, Zeng, L., Viereck, J., Hamilton, J., Ouchi, N., LeBrasseur, N., & Walsh, K. Fast / Glycolytic Muscle Fiber Growth Reduces Fat Mass and Improves Metabolic Parameters in Obese Mice. Cell Metabolism, 7(2), 159-72.

Srikanthan, P., & Karlamangla, A. (2014). Muscle Mass Index As a Predictor of Longevity in Older Adults. The American Journal of Medicine, 127(6), 547–553.

Pedersen, B., & Febbraio, M. (2008). Muscle As an Endocrine Organ: Focus On Muscle-Derived Interleukin-6. Physiological Review, 88(4), 1379-406.

Photos by: Adam Bartlett & Richwell Correa

The post Strength Training for Beginners: 4 Tips You Need to Know appeared first on Stupid Easy Paleo.

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Coconut Cream Overnight Oats + Weekly Menu

What to Expect in Your First Yoga Class

By Tieja MacLaughlin

We’ve all been there, our first yoga class.

Are you nervous? Don’t be. Even the most confident of us were.

First things first though – congratulations on making it this far! It takes courage to try something new, and you should be proud of yourself for stepping outside of your comfort zone.

So what should you expect in your first class, and what do you need to know before stepping into a yoga studio?

This list should help you out.

What to Wear

You don’t need to be outfitted in the latest, high-end yoga brands to fit in. When it comes to your threads, just make sure they’re comfortable, light, and breathable. This is especially important if your class is in a heated studio. Also remember, yoga is practiced in bare feet – make sure you take your shoes off in the lobby!

What to Bring – Tools of the Trade

A mat is really the only essential item you’ll need. As you develop your practice, your mat becomes a sort-of extension of yourself. If you don’t want to invest in one right away, that’s OK, there are rentals available.

A mat towel and water bottle are other items you are encouraged to bring. Mat towels are slightly different than shower towels. They are lighter and more absorbent. You can also rent these.

Depending on the type of class you take, blocks, straps, blankets, or therapy balls may also be used. These items are free for you to use.

Yoga hack: If you’re in a pinch, a shower towel or even an extra layer of clothing can serve as a mat towel to give your sweaty hands some grip.

Pre-Yoga Grub

Staying hydrated is the most important take away here. A light snack and glass of water will prevent you from feeling faint, and also help your body keep up with the physical demands of your practice. Stay away from heavy carbs though – your stomach will thank you.

Arrive Early

No, really. Get to class early. Yoga is all about escaping the chaos and tuning out the hustle and bustle of everyday life, and instructors take this very seriously. The instructor is always the final person to enter the studio, so simply put, don’t expect to sneak into a class late. It won’t happen. Arriving early also affords you prime real estate when selecting your mat space. 15 minutes should do the trick.

Yoga hack: Usually, beginners set up their mats towards the back of the room. But this isn’t mandatory, so don’t let it deter you from going front and center!

Photo: Tieja MacLaughlin

What if I Can’t Do a Pose?

Then don’t. Yoga is a personal journey, and the studio is a judgment-free zone. That’s the cool thing about it. If you don’t feel comfortable in a pose, simply hang out in child’s pose or downward dog. When you’re ready to continue, jump back in with the rest of the class.

Savasana, Namaste and other Yogi Lingo

You’ll likely hear words throughout your practice that you won’t necessarily understand. Don’t worry though, you don’t need to take a Rosetta Stone course to translate them.

Savasana is how you begin and end your practice – laying on your back on your mat with your eyes closed.

Namaste translates loosely to, “the light within me bows to the light within you.” It’s said aloud collectively at the end of practice, while sitting cross-legged with your palms pressed together at your chest.

Yoga hack: If you get stuck, just take a peak around the room and copy the poses you see others doing.

Shhhhhh!

Talking in the studio is a major faux pas. There is also a strict no cellphone policy. So no, you won’t be able to snap a pic for Instagram. What you will leave with though, is clarity and a renewed sense of stillness.

I think you’ll find yoga to be a highly spiritual personal journey, and even a bit of an addiction.

Welcome to your first day of class.

Namaste.

——————

Editor’s note: This is a guest post by Tieja MacLaughlin. Tieja is the Founder & Creative Director of TIEJA, a content marketing agency based in Toronto, ON. When she’s not busy managing her clients’ social media marketing efforts, she can be found on her mat at Moksha Yoga. As part of the Ambassador Program, Tieja gives back to the community by helping out at her local studio. Learn more about how yoga helps to inspire her creative approach to entrepreneurship at www.tiejamac.com.

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Lend Your Voice To World’s Largest Collection of ‘Om’

Ever feel like you’re om-ing right to the universe? You’re not alone. And now, literally, you’re not alone, thanks to the folks at the Rubin Museum who want you to join in the largest collective chant of “om” the world has ever known. Since the beginning of February, visitors to NYC’s Rubin Museum of Art […]

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Coconut and Raspberry Pancakes with Hot Chocolate Sauce

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The Best Vegan Lentil Meatballs

Vegan lentil meatballs?? Yes!

So much of the way we eat comes down to traditions and habits. I love traditions, especially when it comes to food. But I get true inspiration from mixing the old and the new, the typical and the unexpected. There is so much excitement and creativity in putting a twist on something familiar.

Enter: spaghetti and meatballs. There are not too many dishes that actually have the word MEAT right in the name, but this is one of them. To me, that doesn’t have to mean stay away. It can mean something much more fun. Jump off from an old idea into something newer and better.

There is already a ton of plant-based pleasure to be had in a simple bowl of spaghetti with olive oil and basil and yummy red sauce, but a few lentil meatballs and a drizzle of walnut parmesan really take it to the next level.

Like so many other things you might have grown up eating—burgers, sausage, cinnamon rolls, pancakes—you can keep on enjoying meatballs as a vegan. And they’re still delicious!

Peep the video and the recipe below.

Vegan Lentil Meatballs & Spaghetti

 

Print

If you want your vegan lentil meatballs coated in sauce (my preference), dip them in the tomato sauce to coat before you toss the spaghetti in the sauce.

Author: Jenné

Ingredients

Lentil Meatballs

• 1 clove minced garlic
• 2 cups cooked lentils (don’t use red lentils)
• 2 tbsp ground flax seed, mixed with ⅓ cup water
• ¼ cup nutritional yeast
• ½ tsp fennel seed
• 2 tbsp fresh parsley, finely chopped
• Pinch of dried or fresh thyme
• 1 tsp sea salt
• 1 tsp black pepper
• 1 tsp crushed red chili flakes
• ½-⅔ cup breadcrumbs

Spaghetti Sauce

• 1 zucchini or yellow squash, thinly sliced in rounds
• 2 cups brussels sprouts, thinly sliced
• 2 tablespoons extra virgin olive oil or grapeseed oil
• sea salt and black pepper for seasoning
• ½ box of spaghetti
• 2 cups of Bertolli Tomato & Basil Pasta Sauce or your favorite tomato sauce
• ¼ cup fresh basil leaves

Walnut Parmesan

• 1 cup walnuts, toasted or raw
• ¼ cup nutritional yeast
• 1 teaspoon mellow miso
• ½ teaspoon salt

Instructions

Lentil Meatballs

1. Preheat the oven to 350° and line two baking sheets with parchment paper.
2. Combine the ingressdients in a food processor, and pulse to combine. The lentils should retain some texture, and hold together when formed into a ball. If it is too wet, add a little more breadcrumbs.
3. Form the lentil mixture into balls. Each should be about 2 tablespoons. Place them onto one baking sheet and bake for 20-30 minutes, until they are slightly browned on the outside and tender inside.

Tomato Sauce

1. Toss the zucchini and brussels sprouts with 1 tablespoon of oil, then spread them evenly onto the other lined baking sheet. Sprinkle them with a little salt and pepper, then roast for 30 minutes, until tender.
2. Transfer the roasted veggies to a medium sized saucepan, and add the tomato sauce. Bring to a simmer, and cook on low heat until you are ready to toss the spaghetti.

Prepare the spaghetti

1. Bring about 6 cups of salted water to a boil.
2. Add your pasta and cook 8-10 minutes, until your desired thickness is reached.
3. Drain and toss with 2 tablespoons of oil. Set is aside until the lentil meatballs, sauce, and walnut parmesan are done, and you are ready to plate the meal.

Walnut Parmesan

1. Place the ingredients into a food processor and pulse until a chunky crumble is remaining.
2. Transfer to a serving bowl to serve over the spaghetti.

Assembling the spaghetti

1. Toss the cooked spaghetti with the roasted vegetable tomato sauce.
2. Place the spaghetti on plates, and top with the lentil meatballs and walnut parmesan. If you’d prefer the lentil meatballs to be coated in spaghetti sauce toss them in the sauce before adding the spaghetti to it.

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The post The Best Vegan Lentil Meatballs appeared first on Sweet Potato Soul by Jenné Claiborne.

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What is Sous Vide (& How to Do It Without Plastic)

I first heard of Sous Vide years ago and my initial thought process went something like this:

Me: Hmm… sounds French. Must be fancy.. I wonder how it works.

Also me (upon researching it): The appliance to cook sous vide costs over $500 and takes hours to cook food!? I’m out. And you cook the food in plastic bags!? I’m double out!

Having never tried it, it appeared that this cooking method was simply a way to spend eight times as long cooking food in a super-expensive machine while increasing plastic exposure. Given my objections to using plastic, and my objections to spending hundreds of dollars on a non-essential appliance, I figure this was one cooking method I’d never try.

What is Sous Vide?

If you aren’t familiar with it, there is more to sous vide than my initial assessment, and it was worth a second look.

How do you say Sous Vide?

Sous Vide (pronounced soo-veed) means “under vacuum” in French. This relatively new cooking method gained popularity in the 1970s and typically involves vacuum sealing food in a plastic bag (see why I don’t like it) before cooking in a circulating water bath at a consistent temperature.

How it Works

This unique method was developed in France and allows a consistent cooking that is difficult to get in most other cooking methods. My sealing the food off from the water, it it produces a much different result than boiling or steaming. While the particular method is new, the idea of cooking food in sealed bags, parchment paper or even leaves is age-old.

The first thing I ever cooked using the sous vide method was a steak… and it was incredible. But I’m getting ahead of myself… I’ll explain how I got around the plastic issue in a minute.

Advantages of Sous Vide

The main advantage of sous vide is the ability to have precise temperature control over a period of time. This cooks food to perfect internal temperature and texture without the room for error in other types of cooking.

Think about this…

In pan cooking, grilling, and other regular cooking methods, the pan or cooking device is much hotter than you want the food to be when it is done. This means that outside parts of the food are more done than they need to be and if you don’t remove the food at the precise time, it can be overcooked. Of course, this may be the goal with some foods… like roasted sweet potatoes, but it makes meats and seafood tricky.

With sous vide, the food slowly comes up to the perfect temperature and it can hang out there until its ready to be eaten. High end restaurants have been using sous vide for years because of its ability to consistently produce perfect results and its time flexibility.

Disadvantages of Sous Vide

I know, I know… there’s always a downside. In this case, you can probably already guess them:

Expense

Call me old fashioned but I’m not up for spending over $500 on a single use cooking appliance. That’s how much most of the original models cost, and restaurant models can cost many times that much. Sure, I’ll dish out the money for a great blender but I use it multiple times a day. I just couldn’t justify this for something like a sous vide.

The Plastic

On top of the cost, I wasn’t up for spending more money on a vacuum sealer and I certainly wasn’t up for cooking food in plastic. I’ve gone to great lengths to ditch all the plastic in our kitchen and I wasn’t bringing it back… even for some amazingly perfectly cooked steaks and seafood.

How to Sous Vide Without Plastic

A year or so ago, I decided to give sous vide a second look and figured out a way to solve both of my main problems with it. Spoiler alert- I now use this method all the time in our home and wanted to share why we love it so much!

Less Expensive Sous Vide

Thankfully, price is no longer as much an issue, as there are now smaller models that attach to a pot or pan you already have and cost under $100. This is the one I have.

Without the Plastic

The bigger hurdle was figuring out how to get rid of the plastic. Keeping the food from touching the water is vital to this method working, but I wasn’t giving in on my pledge to avoid plastic.

After some failed experimentation, I’ve settled on two methods that work well:

1. Mason Jar Cooking-I’ve found that small (4-8 ounce size) mason jars are perfect for cooking foods like eggs, creme brulee and other space variable foods.
2. Cooking in Silicone Bags– For meats and seafood that don’t fit well in jars, I’ve found that silicone food storage bags work really well without the need for plastic. I use these silicone bags for smaller items and these for bigger items.

Supplies You’ll Need

There are dozens of ways you can try sous vide cooking at home. I use a bare-bones method with the least expensive equipment I could find and it works really well. This is the equipment I use:

1. Sous Vide Immersion Circulator— This easy to store immersion circulator is the least expensive option I’ve found and it works really well. It can be used with the stainless steel insert from an Instant Pot or with any other adequately sized pot.
2. Silicone Food Storage Bags— I use these silicone bags for smaller items and these for bigger items.
3. Large pot that is deep enough to submerge the food you are cooking.

What to Do:

1. Fill a pot with water and attach the immersion circulator to the side. Set the temperature for the food you want to cook (the manual has a reference chart for this).
2. Let it come up to temperature. In the meantime, place the food you plan to cook in a glass jar or silicone food bag (preferred). If using a silicone bag, remove as much air as possible. To do this: slowly lower the bag with the top unsealed into the pot of heating water. Be careful not to let any spill into the bag. This pushes the air out and creates a similar air-tightness to vacuum sealing.
3. Seal the bag with an airtight clip.
4. When water comes up to temperature, place the bag with the food into the pot and leave for the correct amount of time.
5. Once cooked, you can leave the food in the water for up to an hour at temperature without over cooking it.
6. For meats and seafood, I like to create a sear on each side right before serving. I bring a cast iron skillet to high heat and sear for 1-2 minute per side.

Sous Vide Recipes

Almost any recipe can be easily adapted for sous vide cooking. I find the most noticeable difference with meats, eggs and seafood. These egg bites are one of our current favorites, but I’ll be posting more soon!

Sous Vide Cooking: Bottom Line

Do you need another kitchen appliance that gently cooks your food in a water bath? Nope.

Is it worth trying if you love restaurant quality food without eating out? Absolutely.

The original method had some problems like cost and plastic use. Newer models and silicone food bags make sous vide cooking at home healthier & easier.

I wouldn’t prioritize an immersion cooker as a must-have kitchen appliance. I received it as a gift and use it much more than I expected. It does make better food that we find in restaurants and may save us money over time. I’d put this on my wedding registry if I had it to do over again… but it won’t replace our blender or food processor as a core kitchen appliance.

Ever tried sous vide? How did you like it? Will you give it a shot? 

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Roasted Garlic and Red Pepper Zoodles

Love roasted red peppers and savoury, roasted garlic? How about the two of them blended together with cheesy nutritional yeast? Sounds pretty good, doesn’t it? Well, these roasted garlic and red pepper zoodles combine all three of those ingredients into one healthy, low calorie, plant-based meal that’s packed with flavour and nutrition! Zucchini As A... Read More » The post Roasted Garlic and Red Pepper Zoodles appeared first on Running on Real Food.

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How Thyroid Disease Affects Pregnancy and Fertility

There aren’t many things I can say I’m an expert at in this world. In fact, the short list would include accidentally killing house plants, procrastinating until I have 8 loads of laundry to fold, and cooking dinner one handed while holding a baby.

But there are a couple other things I’m pretty close to expert status at after years of navigating them: pregnancy and thyroid disease. With about 5 combined years of pregnancy and almost that many since my thyroid diagnosis, I’ve learned the hard way how to navigate them both… especially together.

Thyroid Disease + Pregnancy

Pregnancy can be such a wonderful and joyful time, even though it has its struggles.

But there’s another side of pregnancy that can be heartbreaking and devastating…and that is infertility and loss. I recently shared a post about thyroid disease and the autoimmune condition often responsible for causing hypothyroidism, called Hashimoto’s thyroiditis. Not only can it cause debilitating fatigue, anxiety, hair loss, inability to lose weight and so much more — it can also cause infertility and problematic pregnancies.

This is something that the conventional medical community acknowledges, but there don’t seem to be many good resources for pregnant women with thyroid disease. During pregnancy and postpartum, our hormones go through the ringer. This isn’t a bad thing by any means, but because of the overwhelming amounts of hormonal changes, it can trigger an adverse thyroid reaction.

An undiagnosed or not properly managed thyroid problem can also lead to various complications with pregnancy and birth. In fact, untreated thyroid disease increases the chances of premature birth, preeclampsia, miscarriage, low birth weight, anemia and even stillbirth.

Thyroid Problems: What To Look For

It took me years to get properly diagnosed, and I’m incredibly grateful that my children are healthy and my pregnancies were just fine. But, I also wish I’d known the signs and what to ask the doctors to test.

Thyroid disease isn’t something to mess around with, especially before and during pregnancy. Anyone who even suspects thyroid disease should get tested, preferably before pregnancy or as soon as possible.  Ask to see the results and make sure the doctor is using the most up to date references. Depending on the doctor’s school of thought, they may be using outdated reference ranges.

5 Lab Tests to Request

Dr. Izabella Wentz, creator of The Thyroid Secret documentary series, recommends these five tests to help pinpoint a potential thyroid problem:

1. Thyroid Stimulating Hormone (TSH)— This is the pituitary hormone that measures the level of thyroid hormone in the blood.
2. Free T3/Free T4— Will measure the level of active hormones in your blood.
3. Reverse T3— This will help determine whether you have hyperthyroidism or hypothyroidism. It tends to be low in hypothyroid cases and high in hyperthyroid cases.
4. Thyroid Peroxidase Antibodies/Thyroglobulin Antibodies (TPO/TG Antibodies)— Measures the antibodies and is a great test to spot the condition forming years before it manifests through the TSH test.
5. Thyroid Ultrasound— Especially recommended if your doctor suspects abnormal growth or if you have a known thyroid condition.

If any of these labs come back out of the normal range, work with your doctor to establish some best practices to get them back within normal range. Sometimes this might look like medication, and other times, it calls for lifestyle interventions like diet, supplementation, removing toxins from your life, etc.

The Gene Factor

There is a gene mutation known as the MTHFR mutation that can also have a really big impact on pregnancy. A lot of doctor’s are not familiar with the new research on this gene and don’t recognize this mutation as a risk… but it is!

Countless women have this gene mutation and here’s why it’s worth testing. There are now even at-home tests like 23-and-me that test for this mutation.

Folate vs. Folic Acid

One key part of the MTHFR gene mutation is the inability to methylate folate correctly (especially in the synthetic form of folic acid). So as the folic acid comes into the body, it doesn’t get processed and absorbed. Pregnant women need 400 mcg of folic acid per day because it helps prevent birth defects and is essential for baby’s growth. However, if you’re a woman who has this gene mutation, you’re not going to be able to absorb folic acid properly and need to be taking the real version of folic acid called folate.

It’s a real tragedy that babies aren’t getting the right nutrients and suffering the consequences simply because doctors are missing the signs that say these moms need to be on a different form (the real form!) of folic acid. Personally, even before finding out that I had an MTHFR mutation, I chose a prenatal with a natural form of folate… just in case.

Those with this mutation should consider removing folic acid from your diet completely. It is the synthetic version of folate and tends to hide in processed foods and enriched flours. It is better to opt for healthier alternatives like veggies rich in folate and low-glycemic fruits such as blackberries. Going gluten-free is another great way to avoid folic acid. I have great options in my Wellness Mama Cookbook that you and your family might enjoy.

Thyroid Flares During Pregnancy

The most common form of hyperthyroidism in pregnancy is Graves’ disease. In fact, 1 in 1500 women will be affected during their pregnancy. This occurs when there are really high HCg levels in the body.

According to the American Thyroid Association, the most common type of hypothyroidism is caused by the autoimmune disease Hashimoto’s. The ATA states that, “Approximately, 2.5% of women will have a slightly elevated TSH of greater than 6 and 0.4% will have a TSH greater than 10 during pregnancy.”

Both of these conditions can have adverse impacts on both mom and baby, so it’s important to address them. Taking ownership of your health during pregnancy is essential for both of you. If you’re currently struggling with infertility or have suffered from miscarriage(s), take hope that there are proven steps you can begin taking to better your health and improve your chances of conceiving.

Addressing Thyroid Triggers

One big step toward thyroid health is simply addressing triggers that could be causing the thyroid to get out of line.

Leaky Gut

Leaky gut, or intestinal permeability occurs when the body is unable to process food and nutrients the right way. In essence, the gut becomes leaky, and food and other bacteria slip through the cracks triggering digestion and absorption issues. If you’re a science lover like me, you may find this article really helpful for explaining the technicality of intestinal permeability.

Nutrient Deficiencies

This is a big one. Depending on diet, it is easy to be really low in some essential nutrients like iron, magnesium, selenium, and vitamin D. Gut problems can also decrease the body’s ability to process these nutrients effectively. If there’s a problem in the gut, then no matter how much we consume of these supplements or eat nutrient-rich foods, the body won’t be able to snag all the goodness from them. This is especially important to address during pregnancy since there is an increased nutrient demand.

Adrenal Dysfunction

Symptoms like low blood pressure, decreased sex drive, mild depression, and feeling overwhelmed or indecisive, can all stem from adrenal dysfunction. Stress is a huge component to overall wellbeing. The ability or inability to handle stress can directly affect health. Our bodies release cortisol based on our reactions to circumstances and our environment. Our bodies can release too much or too little based on what it thinks it needs. When cortisol dries up, we enter a state of adrenal fatigue. (Source)

Food Sensitivities

Ever feel swollen or bloated after eating? Or get an upset stomach or experience a breakout…all of these symptoms can indicate that your body is sensitive to whatever you just ate. Food sensitivities like gluten, dairy and soy are quite common so try removing them from your diet and get ready for a huge improvement in the way you feel. Gluten can even cause leaky gut so for those trying to heal intestinal permeability, eliminating gluten is a must.

Blood Sugar Imbalance

This one goes hand in hand with supporting the adrenals. When we balance blood sugar, it can decrease anxiety and thyroid antibodies. Dr. Wentz recommends reducing refined carbohydrates and ramping up the good fats and proteins. Proteins and good fats tend to keep you satisfied longer and provide more energy for you to absorb.

Toxicity

A toxic buildup is also common in people struggling with thyroid disease. There are some things like the air we breathe that we can’t control. However, we can take some great strides towards detoxifying our homes. Perhaps it’s time to clean out the old products filled harmful ingredients and switch over to a more natural way of doing things. Check out my “Natural Home” and “Beauty” categories above for natural recipes to replace most household and beauty product.s

Infections

Underlying infections and bacterial overgrowth like Candida are important to address, especially for those who are having trouble conceiving. There are many natural products that can help eradicate gut infections, but I recommend following a well-researched program and working with a trained practitioner. This is especially important for those who are currently pregnant!

Iodine During Pregnancy?

In the functional world of medicine, whether or not you should take iodine is a hot topic. Some people say you need it for proper thyroid function, while others staunchly oppose it. Depending on where you live in the world, you may not need additional supplementation.

During the first 10-12 weeks of gestation, the baby is completely dependent on mama for thyroid hormone. After that, the little one needs iodine in order to produce its own hormone. The World Health Organization recommends 250 µg/d of daily iodine intake, however, in the US, our diets usually provide enough iodine so check with your doctor to see if you need additional supplementation. (Source)

Find a Doctor Who Understands the Thyroid

This probably goes without saying, but finding a doctor who understands thyroid disease and how it affects pregnancy is vital for the conceiving process (for those with infertility) and throughout pregnancy. Look for someone who is knowledgeable about the thyroid and open to lifestyle interventions alongside necessary medications if they’re needed.

If there is one thing I’ve learned in all these years of managing pregnancy and thyroid disease together, it is this:

You are your own advocate, and you are your baby’s advocate. If you suspect something is wrong, be the voice for yourself and your child. Ask questions, do research, and don’t be afraid to stand up for yourself.

More Thyroid Help (For Pregnancy & Conception)

Wading through all the information about the thyroid and pregnancy can feel a little overwhelming. You’re not alone, and I want to share one resource I wish I’d had years ago. This new documentary series called The Thyroid Secret, has information from dozens of the top thyroid experts. It was created by my friend and Hashimoto’s overcomer, Dr. Izabella Wentz. There’s an entire episode dedicated to fertility and the thyroid so whether you’re trying to conceive, currently pregnant or struggling with postpartum thyroiditis; this series will be very helpful.

Dr. Wentz has invited Wellness Mama readers to join her for a free screening beginning March 1st. Reserve a spot here.

Do you or someone you know suffer from infertility or high-risk pregnancies? I’d love to hear your thoughts in the comments!

Continue Reading...How Thyroid Disease Affects Pregnancy and Fertility

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Family Friday (vol. 41): Hanging On By A Thread

I feel like my Family Friday updates have been really negative. I don’t mean for them to be, but man, parenting is not easy. Parenting + working full-time is loads of stress…and add to that a baby who gets up 2 times a night – yep, I’m hanging on by a thread. I daydream about sleeping through the night. Literally.

How is it that Piper slept better months ago than she sleeps now? I should probably sleep train, BUT…the only time she will breastfeed is in the middle of the night. Any other time, she refuses to nurse. I spend so much time pumping and seriously, is there anything more inconvenient than pumping to turn around and give it to your baby who is fully capable of nursing but chooses not to? The lactation consultant is fresh out of ideas for me, too. On the plus side, she will nurse while I’m half asleep, so there is that. In case anyone is curious why this happened, especially since for so many months we couldn’t get her to take a bottle (!), I think it was the combination of teething (she has her 2 front bottom teeth and has since ~4 1/2 months) and my going back to work full-time.

And it’s not just the pumping that is getting tiring, but Piper is so…different from Shea as a baby. Piper is on high alert at ALL times. She won’t be cradled and held for a bottle, but instead, she will take a few gulps before arching her back and wanting to sit up and look around, no matter how tired she is. Shea was like a wet noodle and just cuddled and enjoyed her bottles, start to finish. I remember not wanting to give up bottles because rocking her at night while she had her bottle was my favorite. With Piper, it’s a battle to get her to take much of anything before bed, and if she does, it’s with thanks to walking while bouncing and offering and offering again, sip after sip. It’s no easy task. Of course because she doesn’t take much before bed, she’s generally up before midnight for her first night feeding. You know, right about the time I’m hitting REM.

Piper is the reason toys come with straps/belts. She could wiggle and squirm her way out of anything. I think she will be one of those babies who is happier once mobile, and I suspect that means she will keep me on my toes at all times

Piper’s naps have gone to heck. When I pick her up at daycare, they’re quick to inform me that they tired to get her to nap more/longer…but with no success. By the time I get her home, she’s a MESS. I’ve tried moving around her bedtime, but even that hasn’t seemed to help. She has also matured in that she understands when we leave the room…and she protests with cries. Fortunately, she and Shea have a closeness that continues to grow and they have their little language that only they understand. If Shea’s laughing or looking at her, Piper is so happy. She literally lights up when her big sister is around and it is so, so, so, so cute <3

 

I know every situation is different, but as the saying goes, “One child is one child and two children feels like ten!”

I’m keeping my eye on the prize of warmer months coming, more daylight, and continuing to find our groove as a family of 4. Oh, and a trip to Cancun in just over a month. Hello, sleep and sunshine! This mama needs a recharge!

Be well,

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VIDEO: Birthday Cake Batter Overnight Oats

Celebrate your birthday the right way and start off with these HEALTHY Birthday Cake Batter Overnight Oats. They’re prepped in less than 5 minutes and packed with healthy ingredients.  If you don’t like sprinkles, I don’t know if we can be friends. I remember as a kid when I would visit my grandparents in Chicago...

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Step away from the internet, and other ways to fight tyranny: A conversation with Timothy Snyder and Rick Perlstein

“Can we learn something from the past that helps us see more in the present?” asks Timothy Snyder, right, onstage with historian Rick Perlstein, during TED Dialogues. February 23, 2017, at TED’s offices in New York. Photo: Dian Lofton / TED

Timothy Snyder grew up in America, but as a historian of 20th-century Europe at Yale, he’s spent much of his adult life in, or thinking deeply about, Central and Eastern Europe. And what he sees there — especially in looking at the Europe of the 1920s, ’30s, and ’40s — is a pattern that may feel familiar to people who are watching the political scene in the United States right now, with its political polarization, targeting of ethnic groups, and movement away from globalism toward nationalism inside government.

In conversation with Rick Perlstein, himself a historian of conservatism, Snyder talks about what Americans in 2017 might learn from looking hard at Europe’s darkest decades. “What we should do,” he says, ”is learn from the way things don’t work out.”

Why look at the past? Because, Snyder says, America’s founding fathers explicitly wanted us to. “Our founding fathers enjoined us to study something very specific for reasons of citizenship: they implored us to study tyranny.” He goes on: “They were worried because democracy has always failed. Classical Greece, classical Rome, both turned into oligarchy and empire. They were concerned the American experiment would also turn into oligarchy and empire. They were very skeptical of themselves and other citizens, and they set up a system of checks and balances, where tyranny would be harder.”

America’s democracy has survived for more than 200 years, in part thanks to checks and balances. But also because the US was lucky at a time when Europe wasn’t: the 1930s.

In the era just before the 1930s, Snyder points out: “It was a time of globalization. Everyone was saying, history is over, liberalism is spreading, we’ll have prosperity for all.” And then social movements came along that “wiped out liberal democracy in most of Europe — and could have in the US. We had a 1930s that was unusual,” he says, and “we should realize how lucky we got.” The US’ escape from fascism wasn’t thanks to American exceptionalism, he argues, but thanks to a president who was, among other things, openly anti-fascist.

Just after the November 2016 election that brought Donald Trump to power, Snyder wrote a post on Facebook that drew on what he’d learned from the Europe of the 1920s–’40s and from more recent movements and revolutions in Central and Eastern Europe. His post began:

“Americans are no wiser than the Europeans who saw democracy yield to fascism, Nazism, or communism. Our one advantage is that we might learn from their experience. Now is a good time to do so.“

He distilled his insights into 20 points, soon to become the book On Tyranny: Twenty Lessons from the Twentieth Century. Onstage, Perlstein asks Snyder to review a couple of the most memorable points, starting with the first one: “Do not obey in advance.” What does that mean?

“It comes from Germany in the 1930s,” Snyder says. “Much of the way Hitler managed a regime change is, people figured out in advance what the leader wanted, and then they edged in that direction.And that’s the lubricant in regime change. As humans, we do this, we say: I’m going to adapt to this new situation of authority. If you just don’t do that, you can slow things down. Just don’t shift automatically because the situation shifts.”

Another point: “Practice corporeal politics.” This is a term Snyder borrowed from a Ukrainian activist — and he means getting off Twitter and connecting to people in real life. He describes a trip he took to the US Midwest to talk to voters: “The folks I was talking to were coming up from their basements and away from their Facebook feeds to talk to a real person, and it was uncomfortable! There is something strange about coming up from the internet and voting from someone who is really going to be president.”

Corporeal politics is about “getting away from the internet and exposing your brain to different stimuli. That changes you too, and gives you a sense that things are possible. It doesn’t distress you the way the internet will.”

Americans who are distressed about the rise of fake news might also take a lesson from the recent experiences of people in Europe, Snyder says. “All the fake news stuff, even down to the particular memes about protestors — that they’re thugs, that they’re paid — all of these were used in Ukraine in 2013, 2014, 2015.” In response, he reports, young people there made their own counter-fake news and created their own fact-checking sites. “When you decide you love the truth enough, you can make a difference,” he said.

Overall, Snyder stressed that American democracy shouldn’t be taken for granted; it, along with its institutions, needs to be supported and protected by our words and actions, no matter how small. As he writes in his book, “Life is political, not because the world cares about how you feel, but because the world reacts to what you do.”

This conversation is part of our TED Dialogues series, bringing context and insight to our current political situation. The next TED Dialogues conversation happens Wednesday, March 1, at 1pm Eastern, on Facebook Live. Sign up for email notifications about this series.

from TED Blog http://blog.ted.com/step-away-from-the-internet-and-other-ways-to-fight-tyranny-a-conversation-with-timothy-snyder-and-rick-perlstein/
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