{
  "version": 3,
  "sources": ["ssg:https://framerusercontent.com/modules/BOwnW22DTqH4Kk34ovp3/vq83UU6Uw2oCZGRTvN7C/JQ72AnsN5-5.js"],
  "sourcesContent": ["import{jsx as e,jsxs as t}from\"react/jsx-runtime\";import*as a from\"react\";export const richText=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"Here are 6 fat-burning foods that satisfy junk food cravings and help fill you up while working to melt away fat...\"}),/*#__PURE__*/e(\"h2\",{children:\"Nuts\"}),/*#__PURE__*/e(\"p\",{children:\"Known for their high, but healthy fat content, nuts are a nutritious snack and full of benefits. Nuts are low in carbohydrates and high in fiber, which are good elements for weight loss. However, consuming too many could have the opposite effect, so it's important to have portion control. In addition, having just 1.5 ounces per day could reduce the risk of heart disease.\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"One tip here:\"}),\"\\xa0Be sure to pay attention to how the nuts you eat were prepared. Many processing facilities heavily coat nuts with vegetable oil and salt. Watch the nutrition label!\"]}),/*#__PURE__*/e(\"h2\",{children:\"Fresh Fruits\"}),/*#__PURE__*/e(\"p\",{children:\"Swapping out junk food for fresh fruits is one way to lose weight...when done right. Fresh fruits are full of things we need like minerals, vitamins, fiber, and antioxidants. Plus, they are low in calories, which makes letting go of that bag of chips worth it for the waistline. Because of their fiber, fruits are able to keep you full and naturally reduces your appetite. Studies have actually shown that fiber is associated with weight loss.\"}),/*#__PURE__*/e(\"p\",{children:\"However, not all things that say fruit are created equal. You might be tempted to grab some fruit juice at the grocery store to help with your weight loss, but it's not really worth it. In fact, fruit juice is linked to obesity. In the process of juice-making, so many vital nutrients are taken away and you're left with just sugars and calories.\"}),/*#__PURE__*/e(\"p\",{children:\"Stay away from the fruit juice but feel free to keep an apple nearby. After all, an apple a day keeps the doctor away.\"}),/*#__PURE__*/e(\"h2\",{children:\"Vegetables\"}),/*#__PURE__*/e(\"p\",{children:\"It's probably not surprising, but certain vegetables can help you slim down by increasing your metabolism and burning off the fat genes. Consider adding peppers to your meal to take advantage of their metabolism boosting compounds. Broccoli is also great for you because of its ability to fight off body fat storage and keep cortisol levels at bay. What does cortisol have to do with anything? Well, when we're in stressful situations, our body produces more of it, which makes us crave fatty foods.\"}),/*#__PURE__*/e(\"p\",{children:\"Also, don't forget about spinach. Popeye the Sailor Man was on to something and we shouldn't ignore it. This vegetable is packed full of nutrients that help with muscle growth and recovery. It also has thylakoids, which has been shown to greatly reduce cravings and promote weight loss.\"}),/*#__PURE__*/e(\"h2\",{children:\"Coconut Oil\"}),/*#__PURE__*/e(\"p\",{children:\"It turns out that coconut oil can do more than just moisturize our skin and hair. The omega-3 fatty acids found in coconut oil helps in enhancing your metabolism. Also, the oil isn't harsh to digest and it has anti-inflammatory properties.\"}),/*#__PURE__*/e(\"h2\",{children:\"Eggs\"}),/*#__PURE__*/e(\"p\",{children:\"If you're looking for a quick and easy way to enhance your protein intake, then look no further than eggs. They are packed full of protein, which will ultimately help you with building muscle.\"}),/*#__PURE__*/t(\"p\",{children:[\"Did you know that\\xa0\",/*#__PURE__*/e(\"strong\",{children:\"protein also helps reduce your appetite?\"}),\"\\xa0Eating more protein reduces your likelihood of overeating because it fills you up and stops cravings.\"]}),/*#__PURE__*/e(\"h2\",{children:\"Lean Beef and Chicken\"}),/*#__PURE__*/e(\"p\",{children:\"In the last few years, meat products have been getting a lot of heat, but they actually do have some benefits! Like eggs, meats are very high in protein and should be considered a weight loss friendly food. Studies have shown that increasing your protein intake by just 25 - 30 percent of calories could cut your food cravings up to 60 percent. So, don't write off meat just yet!\"}),/*#__PURE__*/e(\"h2\",{children:\"Get Ready To Shed Real Pounds\"}),/*#__PURE__*/e(\"p\",{children:\"Now that you know what foods you can prepare to help you on your weight loss journey, you'll really start seeing some changes. In addition, these food items can be prepared for not only you, but the whole family. There's nothing like being able to implement healthy habits and healthy foods without taking up too much time.\"})]});export const richText1=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Serves 4\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Prep time: 20 minutes\"})}),/*#__PURE__*/e(\"p\",{children:\"Let's start with the burger itself...\"}),/*#__PURE__*/e(\"p\",{children:\"...instead of beef, it\u2019s made of ground turkey, and has some veggies and seasonings added in.\"}),/*#__PURE__*/e(\"p\",{children:\"Then, instead of a carb heavy bun, it\u2019s served over a bed of tender spinach, and topped with rich avocado slices instead of cheese for fiber and heart healthy fat.\"}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for southwest turkey burger\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,SIYA0n6ABCpFSSSCjoNfXoiYhA.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/SIYA0n6ABCpFSSSCjoNfXoiYhA.jpg\",srcSet:\"https://framerusercontent.com/images/SIYA0n6ABCpFSSSCjoNfXoiYhA.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/SIYA0n6ABCpFSSSCjoNfXoiYhA.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/SIYA0n6ABCpFSSSCjoNfXoiYhA.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:\"You can top it with whatever you like \u2014 salsa, hot sauce, or chopped cilantro come to mind.\"}),/*#__PURE__*/e(\"p\",{children:\"Eat it with a knife and fork, and you\u2019ll find that you can be just as satisfied without all the bad for you components of a traditional burger.\"}),/*#__PURE__*/e(\"p\",{children:\"You can grill it if weather permits, or pan sear; either way, it will be satisfying and delicious.\"}),/*#__PURE__*/e(\"img\",{alt:\"turkey patty\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,GUjDSGy8KAh8GAWmzK0iNIamjA.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/GUjDSGy8KAh8GAWmzK0iNIamjA.jpg\",srcSet:\"https://framerusercontent.com/images/GUjDSGy8KAh8GAWmzK0iNIamjA.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/GUjDSGy8KAh8GAWmzK0iNIamjA.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/GUjDSGy8KAh8GAWmzK0iNIamjA.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Tip\"}),\": If you want a milder onion and garlic flavor, simply saut\\xe9 them in a little bit of olive oil before adding to the turkey.\"]}),/*#__PURE__*/e(\"img\",{alt:\"seared turkey patty in a hot skillet\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,1cYYmtAiPHSTV70mq8FdczLnc0.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/1cYYmtAiPHSTV70mq8FdczLnc0.jpg\",srcSet:\"https://framerusercontent.com/images/1cYYmtAiPHSTV70mq8FdczLnc0.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/1cYYmtAiPHSTV70mq8FdczLnc0.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/1cYYmtAiPHSTV70mq8FdczLnc0.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Ingredients\"}),/*#__PURE__*/e(\"p\",{children:\"1 1/2 pounds ground turkey\"}),/*#__PURE__*/e(\"p\",{children:\"1 onion, finely chopped\"}),/*#__PURE__*/e(\"p\",{children:\"1 jalapeno, seeded and finely chopped\"}),/*#__PURE__*/e(\"p\",{children:\"1 clove garlic, minced\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 cup chopped fresh cilantro\"}),/*#__PURE__*/e(\"p\",{children:\"1 teaspoon ground cumin\"}),/*#__PURE__*/e(\"p\",{children:\"1 teaspoon chili powder\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 teaspoon sea salt\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 teaspoon black pepper\"}),/*#__PURE__*/e(\"p\",{children:\"8 cups baby spinach\"}),/*#__PURE__*/e(\"p\",{children:\"3 tablespoons olive oil\"}),/*#__PURE__*/e(\"p\",{children:\"Juice of 1 lime\"}),/*#__PURE__*/e(\"p\",{children:\"1 avocado, pitted and sliced\"}),/*#__PURE__*/e(\"p\",{children:\"Olive oil, for frying or grilling\"}),/*#__PURE__*/e(\"p\",{children:\"Toppings of your choice: fresh salsa, hot sauce, chopped cilantro\"}),/*#__PURE__*/e(\"img\",{alt:\"ready to eat southwest turkey burger  spinach bowl\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,8sla8se1eKquDWHdqqJnxsgYDg.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/8sla8se1eKquDWHdqqJnxsgYDg.jpg\",srcSet:\"https://framerusercontent.com/images/8sla8se1eKquDWHdqqJnxsgYDg.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/8sla8se1eKquDWHdqqJnxsgYDg.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/8sla8se1eKquDWHdqqJnxsgYDg.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Instructions\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Combine the turkey, onions, peppers, garlic, cilantro, and seasonings in a bowl. Mix until just combined and form into four patties.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Cook the patties either by pan searing in a hot skillet or grilling on a charcoal or gas grill until well browned on both sides and cooked through.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Put the spinach in a large bowl and drizzle with the olive oil and lime juice. Add the burger, and top with avocado and desired accompaniments.\"})})]})]});export const richText2=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Serves 4\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Prep time: 30 minutes\"})}),/*#__PURE__*/e(\"p\",{children:\"Get rid of the idea that sweet potatoes are only for the holidays, and covered in marshmallows.\"}),/*#__PURE__*/e(\"p\",{children:\"Their natural sweetness means that you don\u2019t need additional sugar, and also pairs perfectly with warm spices like ginger and curry powder.\"}),/*#__PURE__*/e(\"p\",{children:\"This rich and flavorful soup is a delicious starter or light lunch, and comes together quickly and with only a few ingredients.\"}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for curried sweet potato soup\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,umo7lA6ybZYewwh3jSdBGDJHu8.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/umo7lA6ybZYewwh3jSdBGDJHu8.jpg\",srcSet:\"https://framerusercontent.com/images/umo7lA6ybZYewwh3jSdBGDJHu8.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/umo7lA6ybZYewwh3jSdBGDJHu8.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/umo7lA6ybZYewwh3jSdBGDJHu8.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:\"It\u2019s sweet, spicy, and creamy, and totally dairy free. You can easily make it a full meal by adding cooked shrimp or shredded chicken, but the fiber from sweet potatoes and fat from the coconut milk make it pretty filling.\"}),/*#__PURE__*/e(\"p\",{children:\"Due to the sweetness of the potatoes, it\u2019s best to use a curry powder with more heat rather than a sweeter one (fun fact: curry powder is a blend of other spices and each one is different!)\"}),/*#__PURE__*/e(\"img\",{alt:\"sweet potatoes with curry powder in a pan\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,5NTTs63jvCKADpuyfGew2fUio.jpg\",\"data-framer-height\":\"1244\",\"data-framer-width\":\"2000\",height:\"622\",src:\"https://framerusercontent.com/images/5NTTs63jvCKADpuyfGew2fUio.jpg\",srcSet:\"https://framerusercontent.com/images/5NTTs63jvCKADpuyfGew2fUio.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/5NTTs63jvCKADpuyfGew2fUio.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/5NTTs63jvCKADpuyfGew2fUio.jpg 2000w\",style:{aspectRatio:\"2000 / 1244\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:\"You can top this soup with whatever you like \u2014 chopped cilantro, a few toasted nuts, or coconut flakes are great to add texture and flavor.\"}),/*#__PURE__*/e(\"p\",{children:\"Either way, you will be surprised that this vibrant, silky soup was made in your own kitchen and not that of a fine restaurant.\"}),/*#__PURE__*/e(\"img\",{alt:\"smooth and creamy sweet potato soup in a blender\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,h0sTzapw81q2clt1tY44Llc1poo.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/h0sTzapw81q2clt1tY44Llc1poo.jpg\",srcSet:\"https://framerusercontent.com/images/h0sTzapw81q2clt1tY44Llc1poo.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/h0sTzapw81q2clt1tY44Llc1poo.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/h0sTzapw81q2clt1tY44Llc1poo.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Tip:\"}),\"\\xa0To easily peel your ginger, use a spoon instead of a vegetable peeler that will have a hard time getting around the knobs of the root. Then grate it on a fine grater to maximize its spicy flavor.\"]}),/*#__PURE__*/e(\"h2\",{children:\"Ingredients\"}),/*#__PURE__*/e(\"p\",{children:\"2 tablespoons olive or coconut oil\"}),/*#__PURE__*/e(\"p\",{children:\"1 onion, diced\"}),/*#__PURE__*/e(\"p\",{children:\"2 cloves garlic, minced\"}),/*#__PURE__*/e(\"p\",{children:\"1 teaspoon grated fresh ginger\"}),/*#__PURE__*/e(\"p\",{children:\"3 sweet potatoes, peeled and cubed\"}),/*#__PURE__*/e(\"p\",{children:\"1 tablespoon curry powder\"}),/*#__PURE__*/e(\"p\",{children:\"2 cups chicken broth\"}),/*#__PURE__*/e(\"p\",{children:\"1 cup coconut milk\"}),/*#__PURE__*/e(\"p\",{children:\"Juice of 1 lime\"}),/*#__PURE__*/e(\"p\",{children:\"Sea salt and fresh ground pepper, to taste\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Toppings of your choice:\"}),\"\\xa0fresh chopped cilantro, toasted coconut, chopped nuts or seeds\"]}),/*#__PURE__*/e(\"img\",{alt:\"ready to taste curried sweet potato soup\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,aTyKvcbigNsGBur9PGJTkITcoH8.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/aTyKvcbigNsGBur9PGJTkITcoH8.jpg\",srcSet:\"https://framerusercontent.com/images/aTyKvcbigNsGBur9PGJTkITcoH8.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/aTyKvcbigNsGBur9PGJTkITcoH8.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/aTyKvcbigNsGBur9PGJTkITcoH8.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Instructions\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Heat a Dutch oven over medium heat. Add the oil, followed by the onion. Cook until the onion is soft and add the garlic and ginger. Cook for another minute.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Add the sweet potatoes and curry powder and stir. Cook for about 5 minutes and add the broth. Bring to a boil, and reduce to a simmer.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Simmer for 10-15 minutes, until sweet potatoes are soft.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Using either a blender or immersion blender, blend the soup until smooth and creamy. Transfer back to the pot and add the coconut milk and lime juice. Season to taste and heat on low until hot.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Serve with your favorite toppings.\"})})]})]});export const richText3=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Serves 2\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Prep time: 45 minutes\"})}),/*#__PURE__*/e(\"p\",{children:\"Ground chicken is not as popular as its ground beef counterpart, but it\u2019s just as delicious, and lower in fat.\"}),/*#__PURE__*/e(\"p\",{children:\"Paired with olives, salty cheese, and lemon, it\u2019s an easy, flavorful meal that comes together quickly.\"}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for mediterranean chicken peppers\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,XQ7Hcu7FMVfXFq5syJDyy7mNpo.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/XQ7Hcu7FMVfXFq5syJDyy7mNpo.jpg\",srcSet:\"https://framerusercontent.com/images/XQ7Hcu7FMVfXFq5syJDyy7mNpo.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/XQ7Hcu7FMVfXFq5syJDyy7mNpo.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/XQ7Hcu7FMVfXFq5syJDyy7mNpo.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:\"You can use any color pepper you want here, so use your favorite, or a combination. As far as olives, green or black work well, and if they are marinated, even better.\"}),/*#__PURE__*/e(\"img\",{alt:\"chicken with garlic, onion, olives, oregano, and spinach in a pan\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,EsBjoruhS6vKrHwW0EpwxFSH0f8.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/EsBjoruhS6vKrHwW0EpwxFSH0f8.jpg\",srcSet:\"https://framerusercontent.com/images/EsBjoruhS6vKrHwW0EpwxFSH0f8.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/EsBjoruhS6vKrHwW0EpwxFSH0f8.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/EsBjoruhS6vKrHwW0EpwxFSH0f8.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:\"Go for high quality olives! Skip the pre-sliced, canned versions. It may take just a few more minutes but they are SO incredibly worth it!\"}),/*#__PURE__*/e(\"p\",{children:\"This recipe is easy to double for company, and makes great leftovers.\"}),/*#__PURE__*/e(\"img\",{alt:\"mediterranean chicken peppers\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,6nIskJU93MZVN40kiAB6qfTQY0.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/6nIskJU93MZVN40kiAB6qfTQY0.jpg\",srcSet:\"https://framerusercontent.com/images/6nIskJU93MZVN40kiAB6qfTQY0.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/6nIskJU93MZVN40kiAB6qfTQY0.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/6nIskJU93MZVN40kiAB6qfTQY0.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Ingredients\"}),/*#__PURE__*/e(\"p\",{children:\"2 tablespoons olive oil\"}),/*#__PURE__*/e(\"p\",{children:\"1 onion, diced\"}),/*#__PURE__*/e(\"p\",{children:\"2 cloves garlic, minced\"}),/*#__PURE__*/e(\"p\",{children:\"1 pound ground chicken\"}),/*#__PURE__*/e(\"p\",{children:\"10 good quality olives, pitted and chopped\"}),/*#__PURE__*/e(\"p\",{children:\"1 teaspoon dried oregano\"}),/*#__PURE__*/e(\"p\",{children:\"2 cups chopped spinach\"}),/*#__PURE__*/e(\"p\",{children:\"2 bell peppers, any color, halved, seeds and core removed\"}),/*#__PURE__*/e(\"p\",{children:\"1/4 cup crumbled feta or raw cheddar\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 lemon, thinly sliced\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 cup chicken broth or water\"}),/*#__PURE__*/e(\"p\",{children:\"Sea salt and fresh ground pepper, to taste\"}),/*#__PURE__*/e(\"img\",{alt:\"ready for grab mediterranean chicken peppers\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,mqic1N938oZ3j1SBqJKUMgzn4M.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/mqic1N938oZ3j1SBqJKUMgzn4M.jpg\",srcSet:\"https://framerusercontent.com/images/mqic1N938oZ3j1SBqJKUMgzn4M.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/mqic1N938oZ3j1SBqJKUMgzn4M.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/mqic1N938oZ3j1SBqJKUMgzn4M.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Instructions\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Preheat oven to 350 degrees F.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Heat a skillet over medium heat and add the oil. Add the onion and garlic and cook until soft. Add the chicken and cook until no longer pink in the center.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Add the olives, oregano, and spinach, and continue cooking until spinach is wilted. Season with salt and pepper.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Put the peppers in a casserole dish, cut side up. Spoon the chicken mixture into the peppers. Sprinkle the cheese over top.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Add the lemon slices to the dish and pour the broth or water in the bottom.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Cover the dish tightly with foil and bake for 25 minutes. Remove foil and bake for an additional 10 minutes.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Serve immediately.\"})})]})]});export const richText4=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Serves 2\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Prep time: 60 minutes\"})}),/*#__PURE__*/e(\"p\",{children:\"Chicken is a go-to meal for many, and for good reason \u2014 it\u2019s inexpensive, easy to cook, and high in protein.\"}),/*#__PURE__*/e(\"p\",{children:\"But most people choose chicken breasts over other cuts, but this recipe is a good reason to skip the traditional boneless, skinless breasts and go for skin on chicken thighs instead.\"}),/*#__PURE__*/e(\"p\",{children:\"Chicken thighs are richer and more flavorful, and the skin crisps up beautifully.\"}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for rosemary orange roasted chicken\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,WRHyQsUNT8WjiW5Wlg0U7RMR8.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/WRHyQsUNT8WjiW5Wlg0U7RMR8.jpg\",srcSet:\"https://framerusercontent.com/images/WRHyQsUNT8WjiW5Wlg0U7RMR8.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/WRHyQsUNT8WjiW5Wlg0U7RMR8.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/WRHyQsUNT8WjiW5Wlg0U7RMR8.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:\"They\u2019re easy to cook, and offer moist, rich flavor you can\u2019t get from low fat breasts.\"}),/*#__PURE__*/e(\"p\",{children:\"They\u2019re also usually less expensive, which makes them an economical way to get a healthy, nutritious meal that is delicious and satisfying.\"}),/*#__PURE__*/e(\"img\",{alt:\"browned skin cooked chicken\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,i31ylxM15FyLL4uRUYOD6aHPw.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/i31ylxM15FyLL4uRUYOD6aHPw.jpg\",srcSet:\"https://framerusercontent.com/images/i31ylxM15FyLL4uRUYOD6aHPw.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/i31ylxM15FyLL4uRUYOD6aHPw.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/i31ylxM15FyLL4uRUYOD6aHPw.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:\"Easy and flavorful, these chicken thighs are the perfect cold weather meal. Bright and herby, they are rich and fresh tasting, and easy to prepare.\"}),/*#__PURE__*/e(\"p\",{children:\"Serve them with saut\\xe9ed greens, cauliflower rice or mashed sweet potatoes for comfort food you\u2019ll make again and again.\"}),/*#__PURE__*/e(\"img\",{alt:\"cooked chicken thighs topped with sliced orange\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,IE04lzsKUnGdyjAc3mMLLcWqaI4.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/IE04lzsKUnGdyjAc3mMLLcWqaI4.jpg\",srcSet:\"https://framerusercontent.com/images/IE04lzsKUnGdyjAc3mMLLcWqaI4.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/IE04lzsKUnGdyjAc3mMLLcWqaI4.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/IE04lzsKUnGdyjAc3mMLLcWqaI4.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Tip:\"}),\"\\xa0To get the most flavor from your chicken thighs, you want to cook until the skin is a deep golden brown. Add to the pan, and don\u2019t flip until the chicken releases easily. Don\u2019t force it; if it seems like it won\u2019t lift, just leave it for a few minutes.\"]}),/*#__PURE__*/e(\"h2\",{children:\"Ingredients\"}),/*#__PURE__*/e(\"p\",{children:\"1 pound boneless, skin on chicken thighs\"}),/*#__PURE__*/e(\"p\",{children:\"3 tablespoons olive oil\"}),/*#__PURE__*/e(\"p\",{children:\"1 onion, sliced\"}),/*#__PURE__*/e(\"p\",{children:\"2 cloves garlic, smashed\"}),/*#__PURE__*/e(\"p\",{children:\"2 sprigs rosemary\"}),/*#__PURE__*/e(\"p\",{children:\"1 tablespoon balsamic vinegar\"}),/*#__PURE__*/e(\"p\",{children:\"1 cup chicken broth\"}),/*#__PURE__*/e(\"p\",{children:\"1 orange, thinly sliced\"}),/*#__PURE__*/e(\"p\",{children:\"Sea salt and fresh ground pepper, to taste\"}),/*#__PURE__*/e(\"img\",{alt:\"rosemary orange roasted chicken\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,7Tzjdg3W1a8FZ3BBfDFUHuewM2s.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/7Tzjdg3W1a8FZ3BBfDFUHuewM2s.jpg\",srcSet:\"https://framerusercontent.com/images/7Tzjdg3W1a8FZ3BBfDFUHuewM2s.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/7Tzjdg3W1a8FZ3BBfDFUHuewM2s.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/7Tzjdg3W1a8FZ3BBfDFUHuewM2s.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Instructions\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Preheat oven to 375 degrees F.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Season the chicken thighs liberally with salt and pepper. Heat a deep, oven-proof skillet over medium high heat and add the oil. When shimmering, add the chicken skin side down.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Cook the chicken until the skin is good and brown \u2014 this will take about 10 minutes.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"When browned, flip. Add the onions, smashed garlic and rosemary to the pan. Cook for about 5 minutes and add the vinegar and broth.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Top each of the thighs with an orange slice and transfer the pan to the oven.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Cook until the internal temperature of the chicken is 165 degrees, about 20-25 minutes.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Serve immediately.\"})})]})]});export const richText5=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"Decide To Stand Instead of Sit\"}),/*#__PURE__*/e(\"p\",{children:\"I don't think there's been any other time in history where we sit as much as we do now. Just take a moment to think about all the times and places you sit. You more than likely sit at work, at home, at the movies, in the car, and even at school.\"}),/*#__PURE__*/e(\"p\",{children:\"However, us humans are simply not meant to sit down as much as we do. When we do sit regularly and for prolonged periods of time, we\\xa0begin to have these issues:\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Stretching of the cartilage and ligaments, which keeps our joints tight and in place. Sitting down stretches these body parts, resulting in weakened and deformed joints.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Shortening of the hip flexor muscles, which are attached onto your lower back bones. When this is shortened, we end up pulling more on the lower back and putting stress on our vertebral joints. This leads to discomfort and pain.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Poor bio-mechanics and inability to perform normal movements. Sitting down too much can make it difficult to perform movements like standing, walking, and running. One might suffer from poor balance because the lower back is weakened.\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Activities To Help Your Lower Back Pain\"})}),/*#__PURE__*/e(\"p\",{children:\"If you're ready to take control of your back pain, then consider doing these three things:\"}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Try to move more. Invest in an adjustable standing desk that you can use at work or at home. Give yourself a break every hour or two and just walk. Do light stretches too!\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"If you don't exercise often, then now is a great time to start. Exercise will not only help your lower back, but your other bones too.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"For those that already exercise and experience back problems, bad posture or poor form might be to blame.\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Here is a quick mobility routine you can use to ease away lower back pain by stretching & mobilizing lower back muscles (all you will need is a foam roller):\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Foam roll your quads up and down for 2-3 passes, holding for 10 to 20 seconds.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Foam roll your ITB for 2 - 3 passes. If you find a hot spot, roll through it 20 to 30 seconds.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"After the foam rolling, begin stretching your hip flexors and your quads. You can hold each stretch for 30 seconds.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"After the above stretch, you can stretch out your ITB and hold each for 30 seconds. You'll need to hold against a wall for this step.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Following the stretches, you'll need to lay on the floor for a bridge exercise. Put your hip on the floor, squeeze your glutes, and then bring it up. Be sure to keep your abdominal area tight. You can then transition into one legged bridges.\"})})]}),/*#__PURE__*/e(\"h2\",{children:\"Take Care Of Your Body\"}),/*#__PURE__*/e(\"p\",{children:\"Now that you know a little more about why back pain usually occurs and how you can ease it, you can stop letting it hold you back. The above exercises can be done in five minutes or less and can even be done at work during breaks. Sitting may seem like a relief but doing too much is linked to several chronic conditions so get up and get moving!\"})]});export const richText6=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Serves 4\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Prep time: 20 minutes\"})}),/*#__PURE__*/e(\"p\",{children:\"If you\u2019ve never had raw Brussels sprouts, you are missing out! They\u2019re crunchy and flavorful, and don\u2019t have the strong sulfur flavor a lot of people don\u2019t like.\"}),/*#__PURE__*/e(\"p\",{children:\"I hope you'll love this unique, satisfying Brussels sprout salad recipe. It's one of my favorites.\"}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for brussels sprout bacon salad\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,GZCTQiSFHQ3NTPXvAHXNyHbi7k.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/GZCTQiSFHQ3NTPXvAHXNyHbi7k.jpg\",srcSet:\"https://framerusercontent.com/images/GZCTQiSFHQ3NTPXvAHXNyHbi7k.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/GZCTQiSFHQ3NTPXvAHXNyHbi7k.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/GZCTQiSFHQ3NTPXvAHXNyHbi7k.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:\"When combined with salty bacon, crunchy almonds, and a punchy lemon dressing, Brussels sprouts are downright amazing, and super easy to put together at that.\"}),/*#__PURE__*/e(\"p\",{children:\"This salad has only a few ingredients, but is easily customizable. You can substitute any nut you want, and you can add dried cranberries for color and sweetness. If you eat dairy, some hard shaved cheese will add another element of flavor.\"}),/*#__PURE__*/e(\"img\",{alt:\"combined olive oil, lemon juice, zest, and shallot\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,IIAgR62Dp0zS9tJnwxjJbikmKvY.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/IIAgR62Dp0zS9tJnwxjJbikmKvY.jpg\",srcSet:\"https://framerusercontent.com/images/IIAgR62Dp0zS9tJnwxjJbikmKvY.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/IIAgR62Dp0zS9tJnwxjJbikmKvY.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/IIAgR62Dp0zS9tJnwxjJbikmKvY.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:\"The dressing is a simple blend of lemons, shallots and olive oil. If you\u2019ve never used shallots, they are tiny purple onions with a milder, almost garlicky flavor.\"}),/*#__PURE__*/e(\"p\",{children:\"They are delicious in salad dressings because they don\u2019t overpower the dressing like an onion would. If you want a bit of sweetness, you can add a drizzle of honey to your dressing, but you should taste it first \u2014 you might be surprised.\"}),/*#__PURE__*/e(\"img\",{alt:\"thinly sliced brussels sprout\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,mk6sFqaAyJ1ZOHN3J0fuJByyIE.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/mk6sFqaAyJ1ZOHN3J0fuJByyIE.jpg\",srcSet:\"https://framerusercontent.com/images/mk6sFqaAyJ1ZOHN3J0fuJByyIE.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/mk6sFqaAyJ1ZOHN3J0fuJByyIE.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/mk6sFqaAyJ1ZOHN3J0fuJByyIE.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:\"For the Brussels sprouts, they should be shaved as thin as you can get them.\"}),/*#__PURE__*/e(\"p\",{children:\"A mandolin slicer is a great way to do this, but if you have a food processor with a shredding blade works nicely too. A sharp knife will work, but go slow and slice thin.\"}),/*#__PURE__*/e(\"p\",{children:\"Part of the reason this salad is so good is because you get every flavor in every bite \u2014 you don\u2019t get that with thick, chunky pieces.\"}),/*#__PURE__*/e(\"img\",{alt:\"served brussels sprout bacon salad\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,btCpL0xOh5Ph9wBvHzYn54BXVO8.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/btCpL0xOh5Ph9wBvHzYn54BXVO8.jpg\",srcSet:\"https://framerusercontent.com/images/btCpL0xOh5Ph9wBvHzYn54BXVO8.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/btCpL0xOh5Ph9wBvHzYn54BXVO8.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/btCpL0xOh5Ph9wBvHzYn54BXVO8.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Ingredients\"}),/*#__PURE__*/e(\"p\",{children:\"4 slices bacon, diced\"}),/*#__PURE__*/e(\"p\",{children:\"1 pound Brussels sprouts\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 cup sliced almonds\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 cup olive oil\"}),/*#__PURE__*/e(\"p\",{children:\"Juice and zest of 2 lemons\"}),/*#__PURE__*/e(\"p\",{children:\"1 small shallot, minced\"}),/*#__PURE__*/e(\"p\",{children:\"Sea salt and fresh ground pepper, to taste\"}),/*#__PURE__*/e(\"h2\",{children:\"Instructions\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Cook the bacon and drain on paper towels. Let cool.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Core the Brussels sprouts and slice as thinly as possible using a mandolin, food processor, or sharp knife. Put in a large bowl with the almonds.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Combine the olive oil, lemon juice, zest, and shallot in a jar and shake until well combined.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Toss the dressing with the salad and add the bacon. Serve immediately.\"})})]})]});export const richText7=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Serves 4\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Prep time: 40 minutes\"})}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for almond herb pork tenderloin\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,p6x56f3sKpdRBuZgkO4K4xN7pg.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/p6x56f3sKpdRBuZgkO4K4xN7pg.jpg\",srcSet:\"https://framerusercontent.com/images/p6x56f3sKpdRBuZgkO4K4xN7pg.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/p6x56f3sKpdRBuZgkO4K4xN7pg.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/p6x56f3sKpdRBuZgkO4K4xN7pg.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:\"When buying pork, you should buy pasture-raised, organic pork if possible. This not only tastes better, but is much more nutritious, and a good source of healthy fats. High quality meat means you don\u2019t need a lot of ingredients to make it tasty and nutritious.\"}),/*#__PURE__*/e(\"p\",{children:\"You can use almond flour in place of the almonds here, but it has a finer texture, so won\u2019t be as crunchy. You can also add any combination of herbs and spices you like, so feel free to play around with the seasoning based on your personal preferences.\"}),/*#__PURE__*/e(\"p\",{children:\"Serve this with your favorite veggies and a green salad for an easy and impressive weeknight meal that is nutritious and delicious.\"}),/*#__PURE__*/e(\"img\",{alt:\"seasoned pork tenderloin on a skillet\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,LpzFprPFiz6DiRc97MarzcxYs.jpg\",\"data-framer-height\":\"1342\",\"data-framer-width\":\"2000\",height:\"671\",src:\"https://framerusercontent.com/images/LpzFprPFiz6DiRc97MarzcxYs.jpg\",srcSet:\"https://framerusercontent.com/images/LpzFprPFiz6DiRc97MarzcxYs.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/LpzFprPFiz6DiRc97MarzcxYs.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/LpzFprPFiz6DiRc97MarzcxYs.jpg 2000w\",style:{aspectRatio:\"2000 / 1342\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Ingredients\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 cup finely chopped almonds\"}),/*#__PURE__*/e(\"p\",{children:\"1 tablespoon Italian seasoning\"}),/*#__PURE__*/e(\"p\",{children:\"1 1-1/2 pound pork tenderloin, patted dry\"}),/*#__PURE__*/e(\"p\",{children:\"1 egg, beaten\"}),/*#__PURE__*/e(\"p\",{children:\"4 slices bacon, diced\"}),/*#__PURE__*/e(\"p\",{children:\"Sea salt and fresh ground pepper, to taste\"}),/*#__PURE__*/e(\"img\",{alt:\"sliced cooked and baked pork tenderloin\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,dvKRNMDIFGJ6QNPLO4CIrEvSPA.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/dvKRNMDIFGJ6QNPLO4CIrEvSPA.jpg\",srcSet:\"https://framerusercontent.com/images/dvKRNMDIFGJ6QNPLO4CIrEvSPA.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/dvKRNMDIFGJ6QNPLO4CIrEvSPA.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/dvKRNMDIFGJ6QNPLO4CIrEvSPA.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Instructions\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Preheat oven to 400 degrees F.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Combine the almonds and seasoning with a pinch of salt and pepper.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Brush the pork tenderloin with the egg and coat with the almond mixture, pressing it lightly to make sure it sticks.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"In an ovenproof skillet, cook the bacon until crisp. Remove with a slotted spoon and drain on paper towels.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Add the pork tenderloin to the skillet and cook on all sides until well browned, about 10 minutes.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Transfer to oven and continue cooking about 15-20 minutes, until internal temperature reaches 145 degrees F.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Let rest for 5 minutes before slicing and serving.\"})})]})]});export const richText8=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"My suggestion to you is to not become hesitant, but to be careful! We should absolutely be aware of the changes in our bodies and ensure we're exercising in a way that benefits us. However, never choose to do nothing because nothing does equal bad bone health.\"}),/*#__PURE__*/e(\"h3\",{children:\"Menopause and Bone Health\"}),/*#__PURE__*/e(\"p\",{children:\"Going through, \\\"the change\\\", can have a great impact on us physically, mentally, and emotionally. The hormonal changes that take place during menopause interrupt our body's natural bone building process. The decline in estrogen also decreases the body's ability to preserve calcium, which can lead to brittle bones. In addition, reduced progesterone, which takes places during perimenopause, affects our bone building cells.\"}),/*#__PURE__*/e(\"p\",{children:\"Naturally, we lose about 10 percent of our bone mass as we transition through menopause. This is increased if you follow a poor diet and have an overall, unhealthy lifestyle. Of course, genetics come into play as well.\"}),/*#__PURE__*/e(\"p\",{children:'So, you\\'re probably wondering what you can do to maintain your bone health as you go through \"the change\". Fortunately, I have some suggestions for you that I follow myself!'}),/*#__PURE__*/e(\"h2\",{children:\"Maintaining Bone Health During Menopause\"}),/*#__PURE__*/e(\"p\",{children:\"Although our body naturally starts to lose bone mass, we can still do quite a bit to preserve our bone density. In fact, you can start making changes before you even start going through menopause. None of us know when our last period will take place, so it's best to get started now! Consider the suggestions below.\"}),/*#__PURE__*/e(\"h3\",{children:\"Exercise Is A Priority\"}),/*#__PURE__*/e(\"p\",{children:'Now is not the time for you to decide to \"take it easy\" for the sake of your declining bone health. It\\'s time to take action, instead! Living a sedentary lifestyle is a risk factor for osteoporosis and leads to a host of other chronic conditions. It also makes you weaker!'}),/*#__PURE__*/e(\"p\",{children:\"Grab some weights and start working out to improve your strength and balance. It'll also help you prevent falls. You'll increase your bone density, too. However, jogging and running aren't going to cut it if you're looking to build bone density. You'll want to implement high intensity interval training workouts in order to really stimulate bone formation and retain calcium in the bones.\"}),/*#__PURE__*/e(\"h3\",{children:\"Make Some Necessary Lifestyle Changes\"}),/*#__PURE__*/e(\"p\",{children:\"Exercising is great, but doing that alone won't give you the results you need. You'll also have to consider some the lifestyle choices you make daily. Do you smoke cigarettes and drink a lot of caffeinated beverages? You'll have to cut down or even stop if you want to maintain your bone health. Caffeine and tobacco interferes with our body's ability to absorb calcium and Vitamin D, too.\"}),/*#__PURE__*/e(\"p\",{children:\"You might not know this, but a lot of us women suffer from a Vitamin D deficiency. We actually need Vitamin D to help the body absorb calcium. If you don't have time to fix meals that include the recommended daily amount of vitamin D, then purchase some supplements instead. But, whatever you do, don't assume that it's just going to fix itself.\"}),/*#__PURE__*/e(\"h3\",{children:\"You Use It Or Lose It\"}),/*#__PURE__*/e(\"p\",{children:\"Once we reach thirty, our body is no longer able to build bone as easily as it used to. Therefore, we have to take action now in order to prevent osteoporosis from developing later. Make sure you're doing bone strengthening activities and getting the nutrients needed to build bone. Otherwise, if you don't use it, then you'll lose it!\"})]});export const richText9=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Veggie Noodle Chicken Pad Thai\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Serves 4\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Prep time: 30 minutes\"})}),/*#__PURE__*/e(\"p\",{children:\"I have a weakness for Pad Thai. Greasy, starchy, sodium-packed takeout-style Pad Thai.\"}),/*#__PURE__*/t(\"p\",{children:[\"It's delicious, but because it's so starchy, because it's often loaded with sodium, and because it's filled with grease and unhealthy fats...it's far from the\\xa0\",/*#__PURE__*/e(\"em\",{children:\"best choice.\"})]}),/*#__PURE__*/e(\"p\",{children:\"In this takeout makeover recipe, I've replaced the starchy, carb-rich noodles you normally find in Pad Thai with veggie noodles. Additional veggies are added, making it a rainbow of color and flavor. A dressing made of almond butter, sesame oil, and coconut aminos brings everything together.\"}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for chicken pad thai with veggie noodles\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,FZDBYYxf8I8PgqTuRIHVfpFQ.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/FZDBYYxf8I8PgqTuRIHVfpFQ.jpg\",srcSet:\"https://framerusercontent.com/images/FZDBYYxf8I8PgqTuRIHVfpFQ.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/FZDBYYxf8I8PgqTuRIHVfpFQ.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/FZDBYYxf8I8PgqTuRIHVfpFQ.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:\"For the noodles, you can use any veggie noodle you like. I used a mix of zucchini, squash, and carrots found in the produce section of my local supermarket.\"}),/*#__PURE__*/e(\"p\",{children:\"If you have a spiralizer, now is the time to use it, and a julienne peeler works nicely as well. Zucchini are popular, easy to find, and offer a relatively neutral flavor that is perfect for this dish, but sweet potatoes or butternut squash would work just as well.\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"IMPORTANT:\"}),\"\\xa0No matter what noodle you choose, do not skip the step of salting them, as this drains the water from the veggies, leaving you with firm, crunchy noodles instead of a soggy mess.\"]}),/*#__PURE__*/e(\"img\",{alt:\"veggie noodles on paper towels\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,ue88fNf2x9hIQNMcOA0DwhLcgyA.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/ue88fNf2x9hIQNMcOA0DwhLcgyA.jpg\",srcSet:\"https://framerusercontent.com/images/ue88fNf2x9hIQNMcOA0DwhLcgyA.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/ue88fNf2x9hIQNMcOA0DwhLcgyA.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/ue88fNf2x9hIQNMcOA0DwhLcgyA.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:\"If you have leftover shredded chicken from another meal, this is a perfect use for it, and makes it even faster to prepare.\"}),/*#__PURE__*/e(\"p\",{children:\"The dressing is an addicting combination that includes coconut aminos.\"}),/*#__PURE__*/e(\"p\",{children:\"If you\u2019ve never had them, coconut aminos are similar to soy sauce, and add the perfect savory note to dishes like this. Feel free to use soy sauce if you\u2019d like, but make sure it\u2019s labeled as gluten-free if this is important to you, as many soy sauces are not.\"}),/*#__PURE__*/e(\"h2\",{children:\"Ingredients\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Salad:\"})}),/*#__PURE__*/e(\"p\",{children:\"1 pound vegetable noodles, any kind\"}),/*#__PURE__*/e(\"p\",{children:\"2 teaspoons kosher salt\"}),/*#__PURE__*/e(\"p\",{children:\"1 pound chicken breasts\"}),/*#__PURE__*/e(\"p\",{children:\"2 cups shredded red cabbage\"}),/*#__PURE__*/e(\"p\",{children:\"1 cup sliced bell peppers, any color\"}),/*#__PURE__*/e(\"p\",{children:\"1 bunch green onions, sliced\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Dressing:\"})}),/*#__PURE__*/e(\"p\",{children:\"1/2 cup toasted sesame oil\"}),/*#__PURE__*/e(\"p\",{children:\"2 tablespoons natural almond butter\"}),/*#__PURE__*/e(\"p\",{children:\"1 tablespoon coconut aminos\"}),/*#__PURE__*/e(\"p\",{children:\"2 cloves garlic, minced\"}),/*#__PURE__*/e(\"p\",{children:\"1 teaspoon grated ginger\"}),/*#__PURE__*/e(\"p\",{children:\"Juice of 1 lime\"}),/*#__PURE__*/e(\"img\",{alt:\"ready to eat chicken pad thai with veggie noodles\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,QzeCld4RszhVx0B6d16TCpbu65E.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/QzeCld4RszhVx0B6d16TCpbu65E.jpg\",srcSet:\"https://framerusercontent.com/images/QzeCld4RszhVx0B6d16TCpbu65E.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/QzeCld4RszhVx0B6d16TCpbu65E.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/QzeCld4RszhVx0B6d16TCpbu65E.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Instructions\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Lay the noodles on a layer of paper towels and sprinkle the salt evenly over them. Let them sit for 15 minutes and pat as dry as you can with additional paper towels.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Bring a pot of water to a boil, reduce to a simmer, add the chicken and let cook until done, about 10 minutes. Using two forks, shred the chicken and let cool.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"To make the dressing, put all of the ingredients in a blender and blend until smooth.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Toss the noodles, cooled chicken, and remaining veggies with the dressing. Serve immediately.\"})})]})]});export const richText10=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Serves 4\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Prep time: 45 minutes\"})}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for autumn harvest skillet\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,DrmyOSaOYwvNXnCqLK7b5j6e8A.jpg\",\"data-framer-height\":\"1320\",\"data-framer-width\":\"2000\",height:\"660\",src:\"https://framerusercontent.com/images/DrmyOSaOYwvNXnCqLK7b5j6e8A.jpg\",srcSet:\"https://framerusercontent.com/images/DrmyOSaOYwvNXnCqLK7b5j6e8A.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/DrmyOSaOYwvNXnCqLK7b5j6e8A.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/DrmyOSaOYwvNXnCqLK7b5j6e8A.jpg 2000w\",style:{aspectRatio:\"2000 / 1320\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:\"You can customize this dish by adding or changing vegetables. Swap cubed squash for the sweet potatoes, or use broccoli instead of Brussels sprouts and kale instead of spinach. This also makes a hearty breakfast option if you skip the chicken and eggs.\"}),/*#__PURE__*/e(\"p\",{children:\"If you\u2019re looking for a healthy side dish during the holidays, leave out the chicken and you\u2019ve got a healthy side dish that will compete with the usual starchy sides.\"}),/*#__PURE__*/e(\"img\",{alt:\"shallots, apples, sweet potatoes, brussels sprouts, and sage being cooked in a pan\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,idHAgfI7XbfppjAUebwMi2AeQkA.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/idHAgfI7XbfppjAUebwMi2AeQkA.jpg\",srcSet:\"https://framerusercontent.com/images/idHAgfI7XbfppjAUebwMi2AeQkA.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/idHAgfI7XbfppjAUebwMi2AeQkA.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/idHAgfI7XbfppjAUebwMi2AeQkA.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Ingredients\"}),/*#__PURE__*/e(\"p\",{children:\"4 slices bacon, diced\"}),/*#__PURE__*/e(\"p\",{children:\"1 pound chicken breast, cubed\"}),/*#__PURE__*/e(\"p\",{children:\"1 tablespoon olive oil\"}),/*#__PURE__*/e(\"p\",{children:\"1 shallot, minced\"}),/*#__PURE__*/e(\"p\",{children:\"1 apple, any variety, cored and diced\"}),/*#__PURE__*/e(\"p\",{children:\"1 sweet potato, peeled and cubed\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 pound Brussels sprouts cored and quartered\"}),/*#__PURE__*/e(\"p\",{children:\"2 teaspoons dried sage\"}),/*#__PURE__*/e(\"p\",{children:\"4 cups baby spinach\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 cup pecans\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 cup dried cranberries\"}),/*#__PURE__*/e(\"p\",{children:\"Sea salt and fresh ground pepper, to taste\"}),/*#__PURE__*/e(\"img\",{alt:\"ready to eat autumn harvest skillet\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,I5xLAbcDh6BFSj6fcZ0AtBfI4U.jpg\",\"data-framer-height\":\"1244\",\"data-framer-width\":\"2000\",height:\"622\",src:\"https://framerusercontent.com/images/I5xLAbcDh6BFSj6fcZ0AtBfI4U.jpg\",srcSet:\"https://framerusercontent.com/images/I5xLAbcDh6BFSj6fcZ0AtBfI4U.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/I5xLAbcDh6BFSj6fcZ0AtBfI4U.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/I5xLAbcDh6BFSj6fcZ0AtBfI4U.jpg 2000w\",style:{aspectRatio:\"2000 / 1244\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Instructions\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"In a large, heavy skillet, cook the bacon until crisp. Remove with a slotted spoon and drain on paper towels.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Add the chicken to the pan and cook until well browned. Remove from pan and set aside.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Add the olive oil to the pan and add the shallots, apples, sweet potatoes, Brussels sprouts, and sage. Stir and cook until vegetables are softened and well browned.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Add the spinach, stir until wilted, and add the pecans, cranberries, chicken, and bacon back to the pan.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Stir until heated through and serve immediately.\"})})]})]});export const richText11=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Serves 4\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Prep time: 20 minutes\"})}),/*#__PURE__*/e(\"p\",{children:\"I enjoy Shrimp Scampi served with zucchini noodles, cauliflower rice...simply use o your favorite sides.\"}),/*#__PURE__*/e(\"p\",{children:\"A generous sprinkle of fresh herbs and optional Parmesan takes it to a new level.\"}),/*#__PURE__*/e(\"p\",{children:\"It makes a fantastic meal that is nutritious and amazingly delicious.\"}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for healthy shrimp scampi\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,BejktEGwuchokipqW8BoV3s1Bs.jpg\",\"data-framer-height\":\"1500\",\"data-framer-width\":\"2000\",height:\"750\",src:\"https://framerusercontent.com/images/BejktEGwuchokipqW8BoV3s1Bs.jpg\",srcSet:\"https://framerusercontent.com/images/BejktEGwuchokipqW8BoV3s1Bs.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/BejktEGwuchokipqW8BoV3s1Bs.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/BejktEGwuchokipqW8BoV3s1Bs.jpg 2000w\",style:{aspectRatio:\"2000 / 1500\"},width:\"1000\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Tip:\"}),\"\\xa0Shrimp cook super fast, so make sure everything is ready to go before you turn on the heat. 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Add the shallot, and cook for a minute. Add the garlic and the shrimp and cook for about 2 minutes.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Add the salt and pepper, chicken broth and lemon zest and juice. Cook for about 2 more minutes, stir in the parsley, and remove from heat.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Serve with your choice of sides and sprinkle with Parmesan if desired.\"})})]})]});export const richText12=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Serves 2\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Prep time: 20 minutes\"})}),/*#__PURE__*/e(\"p\",{children:\"Feel free to play around with the veggies in this salad, as almost anything works nicely here.\"}),/*#__PURE__*/e(\"p\",{children:\"The dressing is a three-ingredient combo that is bright and spicy all at once, and pairs great with the salad.\"}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for shrimp mango salad\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,WnsZbRgUGhTJAFkf5U4O3zbB1k.jpg\",\"data-framer-height\":\"1244\",\"data-framer-width\":\"2000\",height:\"622\",src:\"https://framerusercontent.com/images/WnsZbRgUGhTJAFkf5U4O3zbB1k.jpg\",srcSet:\"https://framerusercontent.com/images/WnsZbRgUGhTJAFkf5U4O3zbB1k.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/WnsZbRgUGhTJAFkf5U4O3zbB1k.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/WnsZbRgUGhTJAFkf5U4O3zbB1k.jpg 2000w\",style:{aspectRatio:\"2000 / 1244\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:\"If you want to make a salad or any vegetable dish, but don\u2019t need a lot of something, check to see if your local grocery store has a salad bar.\"}),/*#__PURE__*/e(\"p\",{children:\"You\u2019ll find a wide variety of veggies that you can add to your salad, and you can only buy as many as you need, so you aren\u2019t stuck with half a head of cabbage you won\u2019t use!\"}),/*#__PURE__*/e(\"p\",{children:\"As a bonus, they\u2019re already chopped and prepared, so all you have to do is add to your salad or skillet. 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chances are it will still be delicious.\"}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for olive bar tuna salad\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,FQVaRmb1Lw75stZ4becgY9ot18.jpg\",\"data-framer-height\":\"1500\",\"data-framer-width\":\"2000\",height:\"750\",src:\"https://framerusercontent.com/images/FQVaRmb1Lw75stZ4becgY9ot18.jpg\",srcSet:\"https://framerusercontent.com/images/FQVaRmb1Lw75stZ4becgY9ot18.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/FQVaRmb1Lw75stZ4becgY9ot18.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/FQVaRmb1Lw75stZ4becgY9ot18.jpg 2000w\",style:{aspectRatio:\"2000 / 1500\"},width:\"1000\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Tip\"}),\": If you don\u2019t have an olive bar at your grocery store, you can still make this with jarred olives, roasted peppers, capers, etc.\"]}),/*#__PURE__*/e(\"p\",{children:\"It\u2019s a good way to clean out all those leftovers in the fridge that you don\u2019t know what to do with.\"}),/*#__PURE__*/e(\"img\",{alt:\"olive bar tuna salad ingregients in food processor\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,kifRGWb4U6UWhmnXIvO4B9O3pDQ.jpg\",\"data-framer-height\":\"1500\",\"data-framer-width\":\"2000\",height:\"750\",src:\"https://framerusercontent.com/images/kifRGWb4U6UWhmnXIvO4B9O3pDQ.jpg\",srcSet:\"https://framerusercontent.com/images/kifRGWb4U6UWhmnXIvO4B9O3pDQ.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/kifRGWb4U6UWhmnXIvO4B9O3pDQ.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/kifRGWb4U6UWhmnXIvO4B9O3pDQ.jpg 2000w\",style:{aspectRatio:\"2000 / 1500\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Ingredients\"}),/*#__PURE__*/e(\"p\",{children:\"2 cans high quality tuna packed in olive oil\"}),/*#__PURE__*/e(\"p\",{children:\"1 cup mixed ingredients from your grocery store\u2019s olive bar: olives, peppers, artichokes, garlic, etc.\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 cup parsley leaves\"}),/*#__PURE__*/e(\"p\",{children:\"10 basil leaves, thinly sliced\"}),/*#__PURE__*/e(\"p\",{children:\"Juice of 1 lemon\"}),/*#__PURE__*/e(\"p\",{children:\"Sea salt and fresh ground pepper, to taste\"}),/*#__PURE__*/e(\"img\",{alt:\"ready to eat olive bar tuna salad\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,R6NlY9X3a1rKBRznDnhpXnTuWDo.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/R6NlY9X3a1rKBRznDnhpXnTuWDo.jpg\",srcSet:\"https://framerusercontent.com/images/R6NlY9X3a1rKBRznDnhpXnTuWDo.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/R6NlY9X3a1rKBRznDnhpXnTuWDo.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/R6NlY9X3a1rKBRznDnhpXnTuWDo.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Instructions\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Put the tuna with the oil in a large bowl, and break up with a fork.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Add the olive bar ingredients to a food processor with the parsley and pulse until everything is rough chopped. Pulse more or less depending on what texture you want.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Add this to the bowl with the tuna and add the basil and lemon juice. Season with salt and pepper to taste before serving.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Leftovers can be stored in the fridge for several days.\"})})]})]});export const richText14=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"To cut the noodles, I use a spiralizer. Super handy (and cheap!) kitchen gadget you can use to make veggie noodles out of almost anything.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Serves 4\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Prep time: 30 minutes\"})}),/*#__PURE__*/e(\"p\",{children:\"When you\u2019re longing for takeout that is high in sodium and carbs, this is a good recipe to try before resorting to your cravings.\"}),/*#__PURE__*/e(\"p\",{children:\"Instead of soy sauce, I like to use use coconut aminos. Not expensive at all, but if you don't have any around or can't find them, you can use soy sauce instead.\"}),/*#__PURE__*/e(\"p\",{children:\"Variations: Any veggie noodle can be swapped for the zucchini, so feel free to experiment. Sweet potatoes would be good here, as would a mixture of whatever you like. 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Salting zucchini, letting is stand, and squeezing out water before cooking keeps it from getting soggy. I love a the little crunch with every bite!\"]}),/*#__PURE__*/e(\"img\",{alt:\"pork tenderloin being cooked on a skillet\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,TVYpZfkJ2niZ5iGf3gn9S3PLdk.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/TVYpZfkJ2niZ5iGf3gn9S3PLdk.jpg\",srcSet:\"https://framerusercontent.com/images/TVYpZfkJ2niZ5iGf3gn9S3PLdk.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/TVYpZfkJ2niZ5iGf3gn9S3PLdk.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/TVYpZfkJ2niZ5iGf3gn9S3PLdk.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Ingredients\"}),/*#__PURE__*/e(\"p\",{children:\"2 zucchini, cut into noodles with a spiralizer\"}),/*#__PURE__*/e(\"p\",{children:\"1 teaspoon kosher salt\"}),/*#__PURE__*/e(\"p\",{children:\"3 tablespoons sesame oil, divided\"}),/*#__PURE__*/e(\"p\",{children:\"1 teaspoon ginger, grated\"}),/*#__PURE__*/e(\"p\",{children:\"2 cloves garlic, minced\"}),/*#__PURE__*/e(\"p\",{children:\"2 tablespoons coconut aminos\"}),/*#__PURE__*/e(\"p\",{children:\"1 teaspoon rice vinegar\"}),/*#__PURE__*/e(\"p\",{children:\"1 pound pork tenderloin, sliced\"}),/*#__PURE__*/e(\"p\",{children:\"4 green onions, sliced\"}),/*#__PURE__*/e(\"p\",{children:\"1 red bell pepper, sliced\"}),/*#__PURE__*/e(\"p\",{children:\"Extra green onions or sesame seeds, to garnish\"}),/*#__PURE__*/e(\"img\",{alt:\"noodles ang pork in a pan\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,yIZSVaaCtzNg18G1rMGo96fmdqE.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/yIZSVaaCtzNg18G1rMGo96fmdqE.jpg\",srcSet:\"https://framerusercontent.com/images/yIZSVaaCtzNg18G1rMGo96fmdqE.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/yIZSVaaCtzNg18G1rMGo96fmdqE.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/yIZSVaaCtzNg18G1rMGo96fmdqE.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Instructions\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"On a clean surface, spread the noodles on a layer of paper towels. Sprinkle with salt and let stand for at least 10 minutes. Squeeze as much water out of the noodles as you can.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Combine 2 tablespoons of the sesame oil with the ginger, garlic, coconut aminos, and rice vinegar. Set aside.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Heat remaining oil in a skillet over medium high heat. Add the pork and cook until browned. Remove from pan and add the onions and pepper.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Stir and cook for about a minute, and add the noodles and pork back to the pan. Add the sauce, stir until heated through.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Serve topped with sesame seeds and green onions if desired.\"})})]})]});export const richText15=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Makes about 24 meatballs\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Prep time: 45 minutes\"})}),/*#__PURE__*/e(\"p\",{children:\"My husband absolutely loves these meatballs and they're an excellent alternative to greasy fried chicken wings. Compared to wings, they make an amazing party snack...they re-heat well and don't get slimy after they sit like buffalo wings.\"}),/*#__PURE__*/e(\"p\",{children:\"You can also eat them on a salad or in lettuce wraps as a main meal (I know we do sometimes).\"}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for buffalo chicken meatballs\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,Qr4DoL3JJrqohB8DJcd1njow.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/Qr4DoL3JJrqohB8DJcd1njow.jpg\",srcSet:\"https://framerusercontent.com/images/Qr4DoL3JJrqohB8DJcd1njow.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/Qr4DoL3JJrqohB8DJcd1njow.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/Qr4DoL3JJrqohB8DJcd1njow.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Tip\"}),\": Use a cookie scoop to make your meatballs the same size. This not only makes them look better if you\u2019re serving them for guests, but it also ensures that they cook evenly.\"]}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for buffalo chicken meatballs in a bowl ready to be mixed\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,bZtVIAwxus8pW93rcrTiaHLqY.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/bZtVIAwxus8pW93rcrTiaHLqY.jpg\",srcSet:\"https://framerusercontent.com/images/bZtVIAwxus8pW93rcrTiaHLqY.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/bZtVIAwxus8pW93rcrTiaHLqY.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/bZtVIAwxus8pW93rcrTiaHLqY.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Ingredients\"}),/*#__PURE__*/e(\"p\",{children:\"1 pound ground chicken\"}),/*#__PURE__*/e(\"p\",{children:\"1 onion, finely chopped\"}),/*#__PURE__*/e(\"p\",{children:\"2 stalks celery, finely chopped\"}),/*#__PURE__*/e(\"p\",{children:\"2 cloves garlic, minced\"}),/*#__PURE__*/e(\"p\",{children:\"1/4 cup finely chopped parsley\"}),/*#__PURE__*/e(\"p\",{children:\"1 teaspoon Italian seasoning\"}),/*#__PURE__*/e(\"p\",{children:\"1 egg\"}),/*#__PURE__*/e(\"p\",{children:\"2 tablespoons hot sauce, such as Frank\u2019s Red Hot, plus more for serving\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 cup almond flour\"}),/*#__PURE__*/e(\"p\",{children:\"Olive oil, for baking\"}),/*#__PURE__*/e(\"p\",{children:\"Sea salt and fresh ground pepper, to taste\"}),/*#__PURE__*/e(\"img\",{alt:\"raw meatballs laid in a baking sheet\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,uIvpa5wmdrCMHKT4jgofDpgAyeo.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/uIvpa5wmdrCMHKT4jgofDpgAyeo.jpg\",srcSet:\"https://framerusercontent.com/images/uIvpa5wmdrCMHKT4jgofDpgAyeo.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/uIvpa5wmdrCMHKT4jgofDpgAyeo.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/uIvpa5wmdrCMHKT4jgofDpgAyeo.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Instructions\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Preheat oven to 375 degrees F.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Put all of the ingredients in a bowl and add a pinch of salt and pepper. Gently mix by hand, until the ingredients are just combined.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Line a baking sheet with parchment, and form the mixture in about 2 dozen equal sized meatballs. Lay on the baking sheet.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Brush with oil, and bake until cooked through, about 20-25 minutes.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"When done, drizzle with more hot sauce, and spear with toothpicks before serving.\"})})]})]});export const richText16=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Makes approximately 3 cups\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Prep time: 45 minutes\"})}),/*#__PURE__*/e(\"p\",{children:\"This version is easy to make, totally customizable, but also tasty and nutritious.\"}),/*#__PURE__*/e(\"p\",{children:\"It\u2019s full of fiber and protein thanks to a variety of nuts and seeds, and gets a little sweetness from raw honey and dried fruit. It\u2019s perfect spooned into yogurt, eaten with almond milk, or just eaten as is.\"}),/*#__PURE__*/e(\"p\",{children:\"You can customize this by using any types of nut or seeds you like, and if you don\u2019t want to feel like you\u2019re just eating nuts, you can pulse it in a food processor a few times to give it a more granola like texture.\"}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for grain free granola\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,EN9gyK2epw1YKAovijPIS10DAE.jpg\",\"data-framer-height\":\"1500\",\"data-framer-width\":\"2000\",height:\"750\",src:\"https://framerusercontent.com/images/EN9gyK2epw1YKAovijPIS10DAE.jpg\",srcSet:\"https://framerusercontent.com/images/EN9gyK2epw1YKAovijPIS10DAE.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/EN9gyK2epw1YKAovijPIS10DAE.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/EN9gyK2epw1YKAovijPIS10DAE.jpg 2000w\",style:{aspectRatio:\"2000 / 1500\"},width:\"1000\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Note:\"}),\"\\xa0Make sure all of your nuts and seeds are raw and unsalted, not roasted. Since you\u2019ll be seasoning and baking them, you want to be able to control the flavor. The best way to do that is to start with raw.\"]}),/*#__PURE__*/e(\"img\",{alt:\"honey being melted in a small saucepan with coconut oil\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,30PmpsYppP6zKAgKGve1kE1dWs.jpg\",\"data-framer-height\":\"1500\",\"data-framer-width\":\"2000\",height:\"750\",src:\"https://framerusercontent.com/images/30PmpsYppP6zKAgKGve1kE1dWs.jpg\",srcSet:\"https://framerusercontent.com/images/30PmpsYppP6zKAgKGve1kE1dWs.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/30PmpsYppP6zKAgKGve1kE1dWs.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/30PmpsYppP6zKAgKGve1kE1dWs.jpg 2000w\",style:{aspectRatio:\"2000 / 1500\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Ingredients\"}),/*#__PURE__*/e(\"p\",{children:\"1 cup almonds, rough chopped, or use sliced\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 cup pecans\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 cup chopped walnuts\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 cup sunflower seeds\"}),/*#__PURE__*/e(\"p\",{children:\"2 tablespoons sesame seeds\"}),/*#__PURE__*/e(\"p\",{children:\"2 tablespoons ground flax seed\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 cup unsweetened coconut flakes\"}),/*#__PURE__*/e(\"p\",{children:\"1/4 cup honey\"}),/*#__PURE__*/e(\"p\",{children:\"3 tablespoons coconut oil\"}),/*#__PURE__*/e(\"p\",{children:\"1 teaspoon cinnamon\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 teaspoon ground ginger\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 teaspoon sea salt\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 cup dried cranberries\"}),/*#__PURE__*/e(\"p\",{children:\"1 teaspoon sea salt\"}),/*#__PURE__*/e(\"img\",{alt:\"grain free granola\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,MytscDqS3oKssrJzqPCmSsfklc.jpg\",\"data-framer-height\":\"1500\",\"data-framer-width\":\"2000\",height:\"750\",src:\"https://framerusercontent.com/images/MytscDqS3oKssrJzqPCmSsfklc.jpg\",srcSet:\"https://framerusercontent.com/images/MytscDqS3oKssrJzqPCmSsfklc.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/MytscDqS3oKssrJzqPCmSsfklc.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/MytscDqS3oKssrJzqPCmSsfklc.jpg 2000w\",style:{aspectRatio:\"2000 / 1500\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Instructions\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Preheat oven to 375 degrees F.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Combine all of the nuts and seeds in a large bowl and stir.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Melt the honey with the coconut oil in a small saucepan on the stove. Stir in the cinnamon, ginger, and salt. Pour this mixture over the nuts and seeds and stir to coat.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Line a baking sheet with parchment paper and spread the mixture evenly on the pan.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Bake for 30-40 minutes, until nuts are fragrant and lightly browned, stirring two or three times during the process.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Remove from oven and allow to cool. Pulse in a food processor if desired (but not too much or you\u2019ll get nut butter!) and then stir in the cranberries.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Store in an airtight container.\"})})]})]});export const richText17=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Makes About 3 Cups of Chips\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Prep Time: 1-2 Hours\"})}),/*#__PURE__*/e(\"p\",{children:\"These are easy to make, but don't skip a step!\"}),/*#__PURE__*/e(\"p\",{children:\"If mess them up, you'll miss out on the crispiness that satisfies your chip cravings! Following the directions is important here.\"}),/*#__PURE__*/e(\"p\",{children:\"The key is making sure your zucchini is completely dry before it goes into the oven.\"}),/*#__PURE__*/e(\"p\",{children:\"Be sure to salt and blot with paper towels really well before baking.\"}),/*#__PURE__*/e(\"p\",{children:\"A mandolin slicer will make the best chips, so if you have one, now\u2019s the time to break it out!\"}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for garlic zucchini chips\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,oBvoqg9sbHREzurLOju0YXyQU.jpg\",\"data-framer-height\":\"1500\",\"data-framer-width\":\"2000\",height:\"750\",src:\"https://framerusercontent.com/images/oBvoqg9sbHREzurLOju0YXyQU.jpg\",srcSet:\"https://framerusercontent.com/images/oBvoqg9sbHREzurLOju0YXyQU.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/oBvoqg9sbHREzurLOju0YXyQU.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/oBvoqg9sbHREzurLOju0YXyQU.jpg 2000w\",style:{aspectRatio:\"2000 / 1500\"},width:\"1000\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Variations:\"}),\"\\xa0The garlic chili flavor is amazing, but since zucchini is pretty versatile, you can use any seasoning blend you want.\"]}),/*#__PURE__*/e(\"p\",{children:\"Another way to ramp up the flavor is to swap the olive oil for leftover bacon grease if you have any \u2014 just melt the bacon grease in the microwave to make it easy to brush on the chips.\"}),/*#__PURE__*/e(\"img\",{alt:\"thinly sliced seasoned zucchini laid on a baking sheet\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,vn5FCzouqWhXopLeLAbRs1Kqvrk.jpg\",\"data-framer-height\":\"1500\",\"data-framer-width\":\"2000\",height:\"750\",src:\"https://framerusercontent.com/images/vn5FCzouqWhXopLeLAbRs1Kqvrk.jpg\",srcSet:\"https://framerusercontent.com/images/vn5FCzouqWhXopLeLAbRs1Kqvrk.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/vn5FCzouqWhXopLeLAbRs1Kqvrk.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/vn5FCzouqWhXopLeLAbRs1Kqvrk.jpg 2000w\",style:{aspectRatio:\"2000 / 1500\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Ingredients\"}),/*#__PURE__*/e(\"p\",{children:\"1 teaspoon garlic powder\"}),/*#__PURE__*/e(\"p\",{children:\"1/2 teaspoon crushed red pepper flakes\"}),/*#__PURE__*/e(\"p\",{children:\"3 zucchini\"}),/*#__PURE__*/e(\"p\",{children:\"2 tablespoons olive oil\"}),/*#__PURE__*/e(\"p\",{children:\"Salt, to taste\"}),/*#__PURE__*/e(\"img\",{alt:\"ready to pick garlic zucchini chips\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,6z7XDnAc0T4PTTVO76xFPaloh9U.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/6z7XDnAc0T4PTTVO76xFPaloh9U.jpg\",srcSet:\"https://framerusercontent.com/images/6z7XDnAc0T4PTTVO76xFPaloh9U.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/6z7XDnAc0T4PTTVO76xFPaloh9U.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/6z7XDnAc0T4PTTVO76xFPaloh9U.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Instructions\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Preheat oven to 200 degrees F.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Mix the garlic powder and red pepper flakes in small bowl. Spread out a layer of paper towels on a clean surface.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Slice the zucchini using a mandolin slicer or very sharp knife as thin as you can get them. If using a knife, try your best to slice them as evenly as possible.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Lay the zucchini on the paper towels. Sprinkle lightly with salt. Let stand for about 10 minutes, and then cover with another layer of paper towels. Press as much water out as you can.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Transfer the slices to a parchment lined baking sheet and brush with the oil. Sprinkle with the seasoning blend.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Bake until golden brown and crisp. This can take anywhere from 1-2 hours depending on your oven and the size of your zucchini. Check often to see if they are browned.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Remove from oven, sprinkle with salt, and allow to cool completely before serving.\"})})]})]});export const richText18=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Serves 4-6\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Prep time: 30 minutes\"})}),/*#__PURE__*/e(\"p\",{children:\"The creaminess in this mushroom soup comes from coconut milk, but feel free to substitute heavy cream if you would rather have dairy.\"}),/*#__PURE__*/e(\"p\",{children:\"Use whatever mushrooms you like or have on hand, and make sure to cook them low and slow until they are nice and browned \u2014 that\u2019s where all of the flavor comes from.\"}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for rich cream of mushroom soup\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,9Rir7ubkunsl2SfEAhzuty7YinQ.jpg\",\"data-framer-height\":\"1244\",\"data-framer-width\":\"2000\",height:\"622\",src:\"https://framerusercontent.com/images/9Rir7ubkunsl2SfEAhzuty7YinQ.jpg\",srcSet:\"https://framerusercontent.com/images/9Rir7ubkunsl2SfEAhzuty7YinQ.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/9Rir7ubkunsl2SfEAhzuty7YinQ.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/9Rir7ubkunsl2SfEAhzuty7YinQ.jpg 2000w\",style:{aspectRatio:\"2000 / 1244\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:\"You can turn this soup into a full meal by simply adding some cooked, shredded chicken to it. That way, you\u2019re getting lots of good fat and lean protein to fill you up. A simple green salad can add a dose of rich nutrients.\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Tip:\"}),\"\\xa0You should just brush the dirt off of your mushrooms with a paper towel instead of rinsing. The mushrooms will retain the water, causing them to not brown and develop flavor.\"]}),/*#__PURE__*/e(\"img\",{alt:\"mushroom being cooked in a pan\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,HXX6EhRupYTXXC6eGdBzjxFHn10.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/HXX6EhRupYTXXC6eGdBzjxFHn10.jpg\",srcSet:\"https://framerusercontent.com/images/HXX6EhRupYTXXC6eGdBzjxFHn10.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/HXX6EhRupYTXXC6eGdBzjxFHn10.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/HXX6EhRupYTXXC6eGdBzjxFHn10.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Ingredients\"}),/*#__PURE__*/e(\"p\",{children:\"1 tablespoon tapioca starch\"}),/*#__PURE__*/e(\"p\",{children:\"2 tablespoons olive oil\"}),/*#__PURE__*/e(\"p\",{children:\"1 tablespoon grass-fed butter or ghee\"}),/*#__PURE__*/e(\"p\",{children:\"1 onion, diced\"}),/*#__PURE__*/e(\"p\",{children:\"2 cloves garlic, minced\"}),/*#__PURE__*/e(\"p\",{children:\"3 cups sliced mushrooms, any variety\"}),/*#__PURE__*/e(\"p\",{children:\"1 teaspoon dried thyme\"}),/*#__PURE__*/e(\"p\",{children:\"2 cups chicken broth\"}),/*#__PURE__*/e(\"p\",{children:\"1 tablespoon lemon juice\"}),/*#__PURE__*/e(\"p\",{children:\"3/4 cup full-fat coconut milk\"}),/*#__PURE__*/e(\"p\",{children:\"Fresh chopped parsley and thyme, for serving\"}),/*#__PURE__*/e(\"p\",{children:\"Sea salt and fresh ground pepper, to taste\"}),/*#__PURE__*/e(\"img\",{alt:\"cooked mushroom with lemon juice and coconut milk\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,6LI1KSY79bYc5gVSTBTFwGWE8.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/6LI1KSY79bYc5gVSTBTFwGWE8.jpg\",srcSet:\"https://framerusercontent.com/images/6LI1KSY79bYc5gVSTBTFwGWE8.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/6LI1KSY79bYc5gVSTBTFwGWE8.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/6LI1KSY79bYc5gVSTBTFwGWE8.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Instructions\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"1 tablespoon tapioca starch 2 tablespoons olive oil 1 tablespoon grass-fed butter or ghee 1 onion, diced 2 cloves garlic, minced 3 cups sliced mushrooms, any variety 1 teaspoon dried thyme 2 cups chicken broth 1 tablespoon lemon juice 3/4 cup full-fat coconut milk Fresh chopped parsley and thyme, for serving Sea salt and fresh ground pepper, to taste\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Heat a large pot or Dutch oven over medium high heat. Add the oil and butter, followed by the mushrooms. Cook until just starting to brown and add the onions and garlic.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Cook until mushrooms are well browned and add the thyme and broth. Bring to a boil, and let simmer for about 5 minutes.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Add the lemon juice, followed by the coconut milk. Stir in the tapioca starch and bring to a simmer. Simmer or about 5 more minutes, until thickened.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Serve immediately.\"})})]})]});export const richText19=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"Turmeric is one of those ingredients most people aren\u2019t aware they\u2019ve eaten, but rest assured, you probably have. A bright orange root similar to ginger, turmeric is usually dried, ground, and mixed in with curry powders, added to mustard, and even made into tea. It\u2019s bright yellow, and full of nutrients and antioxidants.\"}),/*#__PURE__*/e(\"img\",{alt:\"grated fresh turmeric\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,XomXTiUZbkCl57q5dhtERlJ9WIc.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/XomXTiUZbkCl57q5dhtERlJ9WIc.jpg\",srcSet:\"https://framerusercontent.com/images/XomXTiUZbkCl57q5dhtERlJ9WIc.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/XomXTiUZbkCl57q5dhtERlJ9WIc.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/XomXTiUZbkCl57q5dhtERlJ9WIc.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:'Turmeric is said to have \"healing properties.\" It\\'s a staple spice in traditional Indian medicine.'}),/*#__PURE__*/e(\"p\",{children:\"Recent research has shown that the curcumin present in turmeric has potent anti-inflammatory properties capable of reducing the low-level, long-term inflammation that may lead to many diseases. Doctors now believe that low-level inflammation plays a major role in nearly every disease: Heart Disease, Metabolic Syndrome, Diabetes, Alzheimer's Disease, Cancer and more...\"}),/*#__PURE__*/t(\"p\",{children:[\"The curcumin in turmeric works by locking a molecule called NF-kB, a molecule responsible for turning\\xa0\",/*#__PURE__*/e(\"em\",{children:\"on\"}),'\\xa0\"inflammation genes.\"']}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for turmeric chicken soup\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,yTvpBaCi0BnPLUYdU9S3LPlwFhg.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/yTvpBaCi0BnPLUYdU9S3LPlwFhg.jpg\",srcSet:\"https://framerusercontent.com/images/yTvpBaCi0BnPLUYdU9S3LPlwFhg.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/yTvpBaCi0BnPLUYdU9S3LPlwFhg.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/yTvpBaCi0BnPLUYdU9S3LPlwFhg.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Serves 4\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Prep time: 30 minutes\"})}),/*#__PURE__*/e(\"p\",{children:\"This soup is made with fresh turmeric.\"}),/*#__PURE__*/e(\"p\",{children:\"It looks and acts just like ginger, except that rather than being yellow, it\u2019s bright orange. You simply peel it, grate it, and add it right to your pot along with garlic. If you can\u2019t find it, you can use the dried version, but I urge you to seek out fresh, if only to try something you\u2019ve never tried before.\"}),/*#__PURE__*/e(\"img\",{alt:\" saut\\xe9ed onion, carrots, and celery\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,9nC1y0EOOpdXnazHjaUXu5FG3uE.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/9nC1y0EOOpdXnazHjaUXu5FG3uE.jpg\",srcSet:\"https://framerusercontent.com/images/9nC1y0EOOpdXnazHjaUXu5FG3uE.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/9nC1y0EOOpdXnazHjaUXu5FG3uE.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/9nC1y0EOOpdXnazHjaUXu5FG3uE.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Ingredients\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"3 tablespoons olive oil\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"1 onion, diced\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"2 carrots, diced\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"2 stalks celery, diced\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"4 cloves garlic, minced\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"2 teaspoons grated fresh turmeric, about 1-inch piece or 1/2 teaspoon ground\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"1 teaspoon Italian seasoning\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"4 cups chicken broth\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"2 cups water\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"1 pound chicken breasts\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"6 cups chopped leafy greens, such as spinach or kale\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"1/2 cup chopped fresh parsley\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Sea salt and fresh ground pepper, to taste\"})})]}),/*#__PURE__*/e(\"h2\",{children:\"Instructions\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Heat the oil in a large saucepan or Dutch oven. Add the onion, carrots, and celery, and cook until softened.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Add the garlic, turmeric, and Italian seasoning, and stir for about 1 minute. Add the broth and water and bring to a boil.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Reduce heat and add the chicken. Simmer for 10-15 minutes, until chicken is cooked through.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Remove chicken and shred, then add back to the pot. Add the greens and parsley, and season with salt and pepper. Serve hot.\"})})]}),/*#__PURE__*/e(\"img\",{alt:\"turmeric chicken soup served in a bowl\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,5UyWZB1mkWnaRGa4cqnWxMydc.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/5UyWZB1mkWnaRGa4cqnWxMydc.jpg\",srcSet:\"https://framerusercontent.com/images/5UyWZB1mkWnaRGa4cqnWxMydc.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/5UyWZB1mkWnaRGa4cqnWxMydc.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/5UyWZB1mkWnaRGa4cqnWxMydc.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"})]});export const richText20=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"Understanding Hot Flashes\"}),/*#__PURE__*/e(\"p\",{children:\"Hot flashes are likely brought on by the decrease in the production of estrogen. As our estrogen levels drop, the hypothalamus area of our brain, which is responsible for regulating body temperature, detects excess body heat. As a result, the brain releases hormones to lower body heat, which causes our heart rate to rise and blood vessels to dilate. The result is copious amounts of sweat that can go through your clothes and ultimately ruin your mood.\"}),/*#__PURE__*/e(\"p\",{children:\"However, not every woman has hot flashes! And if you don't experience them, then consider yourself lucky! But, if you do, then the key to reducing your symptoms is leading a healthy lifestyle.\"}),/*#__PURE__*/e(\"h2\",{children:\"Stopping Hot Flashes In Their Tracks\"}),/*#__PURE__*/e(\"p\",{children:\"If you are inactive, smoke tobacco, or are currently obese, then you are more likely to have hot flashes. In addition, if you drink alcohol or caffeine, eat spicy foods, or are currently stressed out, then you're more likely to trigger a hot flash. You're probably thinking that you should just hide under a rock and forget about it, because there's no way you can control the stress. Trust me, I understand. Taking care of a husband, our child, and then trying to take care of myself takes up most of my day. But trust me, if I can get through it, then you can too!\"}),/*#__PURE__*/e(\"h2\",{children:\"Exercise To Alleviate Hot Flashes\"}),/*#__PURE__*/e(\"p\",{children:\"A study found that women who were sedentary were 28 percent more likely to have severe menopause symptoms. Therefore, by just making the decision to exercise, one can alleviate not only hot flashes, but also fatigue, irritability, and trouble sleeping. Does it sound worth it to you? I bet it does!\"}),/*#__PURE__*/e(\"p\",{children:\"When we exercise, the brain creates and releases dopamine and serotonin, which controls our mood and alertness. These are chemicals that are likely to drop off as we age as a result of estrogen depletion. Therefore, we NEED exercise to help us restore those chemicals or we're going to have a very difficult time.\"}),/*#__PURE__*/e(\"h2\",{children:\"Strike Gold With High Intensity Interval Training\"}),/*#__PURE__*/e(\"p\",{children:\"The benefit of using HIIT exercises to help with hot flashes is that it doesn't take a lot of time. If you're anything like me, then you probably already have a full plate, so using your time wisely is important. HIIT is also versatile, so you shouldn't get bored with your workouts.\"}),/*#__PURE__*/e(\"p\",{children:\"By exercising, we're better able to regulate our body heat and prevent the hot flash from occurring in the first place. A study found that women who exercise decreased their frequency of hot flashes by 60 percent, which sounds good to me!\"}),/*#__PURE__*/e(\"p\",{children:\"So, don't be afraid to take 20-30 minutes of your day to not only alleviate hot flashes, but to also get fit. You won't be able to get these results by taking a 30 minute, leisurely stroll at the park either. You're going to have to get your blood flowing to see real results!\"})]});export const richText21=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"https://www.cnn.com/2016/01/27/health/menopause-hot-flashes-exercise/index.html\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"https://well.blogs.nytimes.com/2016/08/03/exercise-may-ease-hot-flashes-provided-its-vigorous/\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})})]});export const richText22=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"Ok, you\u2019re thinking this is too simple. But it\u2019s true.\"}),/*#__PURE__*/e(\"p\",{children:\"Exposure to cold temperatures can change the way your body burns fat, permanently. Here\u2019s the science behind it.\"}),/*#__PURE__*/e(\"h2\",{children:\"Cold Speeds Up Your Metabolism\"}),/*#__PURE__*/e(\"p\",{children:\"The body\u2019s metabolism controls how it fuels the chemical processes in our bodies that keep us alive. Usually, it is fueled by the foods we eat. However, it is possible for us to raise our metabolisms, meaning that it begins to burn our fat reserves for fuel instead.\"}),/*#__PURE__*/e(\"p\",{children:\"When you are in a cold environment, you start to shiver. That\u2019s because your body is trying to stay warm. It is burning energy to try to get keep your temperature even.\"}),/*#__PURE__*/e(\"p\",{children:\"When you work out in a very cold environment, your body is already working harder to try to raise your temperature up. That means that it has to use EXTRA energy to fuel your workout. You\u2019ll burn more calories in less time and in the process raise your metabolism.\"}),/*#__PURE__*/e(\"h2\",{children:\"Cold Triggers Fat Burning\"}),/*#__PURE__*/e(\"p\",{children:\"The key to weight loss and a great body is burning through all of the fat reserves that are keeping you from looking and feeling your best.\"}),/*#__PURE__*/e(\"p\",{children:\"Cold temperatures actually affect the chemical composition of your body, making it more likely for you to be able to burn through fat.\"}),/*#__PURE__*/e(\"p\",{children:\"In the cold, your body releases a chemical called adiponectin. This is the hormone that breaks down fat. The more adiponectin that flows through your body, the faster your fat will melt away. Losing the fat will reveal the beautiful muscles hiding out under all that flab.\"}),/*#__PURE__*/e(\"h2\",{children:\"Cold Slows Down Cellular Death\"}),/*#__PURE__*/e(\"p\",{children:\"Studies show that cold can slow down the decay of your cells. The longer the life of your cells, the longer your life will be!\"}),/*#__PURE__*/e(\"p\",{children:\"By stimulating and invigorating your cells, you can look forward to improved longevity and health.\"}),/*#__PURE__*/e(\"p\",{children:\"People in colder climates typically have longer lifespans, and the cold itself is one of the reasons why. Traditionally, many of these cultures have rituals that involve withstanding periods of extreme cold, and it might be the very reason they live so long. From polar bear swims to endurance tests, there\u2019s nothing like the cold to get the body on its best behavior.\"}),/*#__PURE__*/e(\"h2\",{children:\"Cold Changes the Fuel Your Body Burns\"}),/*#__PURE__*/e(\"p\",{children:\"Glucose comes from the sugars in our diets. Our bodies use it as fuel, powering all of the chemical processes that it needs to perform to keep us alive. A chemical called AMPK, or activated protein kinase, the enzyme that uses this glucose as fuel.\"}),/*#__PURE__*/e(\"p\",{children:\"If you run out of glucose to feed your AMPK, your body will respond by burning fat to use as an alternative fuel source.\"}),/*#__PURE__*/e(\"p\",{children:\"Cold temperatures cause your muscles to absorb more glucose as a defense against the cold. That means there is less glucose in your blood to fuel your body, so your body will turn to burning fat deposits as a fuel source instead.\"}),/*#__PURE__*/e(\"h2\",{children:\"Cold Activates Brown Fat\"}),/*#__PURE__*/e(\"p\",{children:\"Cold temperatures can activate your brown fat, leading to increased weight loss and a faster metabolism.\"}),/*#__PURE__*/e(\"p\",{children:\"First of all, what on Earth is \u201Cbrown fat??\u201D\"}),/*#__PURE__*/e(\"p\",{children:\"Here\u2019s the breakdown. Normal fat on our bodies is called white fat. It is the kind of fat that your body stores up in case of emergency. Say you ran out of food\u2014your white fat would be there to fuel your body\u2019s mechanisms. It\u2019s the kind of fat that sticks around on our problem areas: stomach, thighs, and butt.\"}),/*#__PURE__*/e(\"p\",{children:\"It\u2019s the last type of fat your body burns, because it\u2019s saving it in case it really needs it.\"}),/*#__PURE__*/e(\"p\",{children:\"Brown fat is different. It is located in the neck and upper chest area and is difficult to detect. This fat is called \u201Cbrown\u201D fat because it\u2019s full of mitochondria. Mitochondria are what produces the energy we require for heat production.\"}),/*#__PURE__*/e(\"p\",{children:\"Brown fat has the unique ability to burn white fat. It uses the white fat to produce heat energy for your body. That means that you can get rid of that problem fat that sticks around as flab, even after your best efforts at diet and exercise.\"}),/*#__PURE__*/e(\"h2\",{children:\"But Don't Freeze Yourself!\"}),/*#__PURE__*/e(\"p\",{children:\"I'm not suggesting to go out in the winter without a jacket or to spend significant amounts of time in freezing cold weather!\"}),/*#__PURE__*/e(\"p\",{children:\"But...maybe...you should think about keeping your thermostat set to 65 or 66 during the colder parts of the year instead of 70 and above.\"})]});export const richText23=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"Afterburn = EPOC\"}),/*#__PURE__*/e(\"p\",{children:\"The scientific term for afterburn is actually EPOC.\"}),/*#__PURE__*/e(\"p\",{children:\"Excess Post-Exercise Oxygen Consumption\u2014EPOC for short.\"}),/*#__PURE__*/e(\"h3\",{children:\"What is EPOC/Afterburn anyway?\"}),/*#__PURE__*/e(\"p\",{children:\"It might sound complicated, but when you break it down, EPOC is really easy to understand.\"}),/*#__PURE__*/e(\"h2\",{children:\"It's All About Oxygen\"}),/*#__PURE__*/e(\"p\",{children:\"When you work out, your muscles use oxygen. The harder you work out, the more oxygen your muscles use. This is called \u201Caerobic\u201D exercise, a term you\u2019re probably already familiar with.\"}),/*#__PURE__*/e(\"p\",{children:\"When we workout very intensely, our muscles need oxygen faster than we can breathe it in. That\u2019s why two things happen:\"}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"You get out of breath\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Your muscles start to burn from lack of oxygen\"})})]}),/*#__PURE__*/e(\"p\",{children:\"You incur what experts call an \u201Coxygen debt.\u201D Your body has to replace the oxygen in your muscles it used, so it works over the next minutes or hours to pay it back.\"}),/*#__PURE__*/e(\"p\",{children:\"That means that, even when you finish working out, your body is still using energy to get your oxygen levels back to normal.\"}),/*#__PURE__*/e(\"h2\",{children:\"Exercising So It Takes Longer to Return to Normal\"}),/*#__PURE__*/e(\"p\",{children:\"Some types of exercise take your body longer to recover from. During this recovery period, calorie burning (that's energy expenditure) is higher.\"}),/*#__PURE__*/e(\"h2\",{children:\"What type of exercise is best?\"}),/*#__PURE__*/e(\"p\",{children:\"If you want to trigger maximum afterburn, short, high-intensity intervals are your best bet.\"}),/*#__PURE__*/e(\"p\",{children:\"That's because the more intensity you get in a workout, the more oxygen you use in your muscles. Therefore, it takes longer for them to fill back up with oxygen.\"}),/*#__PURE__*/e(\"h2\",{children:\"Let's Get Intense!\"}),/*#__PURE__*/e(\"p\",{children:\"Burning calories during a workout used to be all that really mattered. However, as we learn more and more about how the body works, we are learning about how wrong we were.\"}),/*#__PURE__*/t(\"p\",{children:[\"Since MOST of the fat you burn is burned off\\xa0\",/*#__PURE__*/e(\"em\",{children:\"after\"}),\"\\xa0your workout, what happens after is crucial to your weight loss. By discovering that the intensity of your workout affects the way your body responds afterward, we know more about how to exercise effectively.\"]}),/*#__PURE__*/e(\"p\",{children:\"This is one of the reasons why I prefer to focus on shorter, more intense workouts.\"}),/*#__PURE__*/e(\"p\",{children:\"When you add up the total calories burned, shorter, intense workouts can melt away just as many calories as longer efforts. It's all thanks to the increased calorie burn caused by EPOC (aka afterburn).\"})]});export const richText24=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"About the Chemicals Keeping You Tired, Weak, and Flabby\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Cortisol\u2014\"}),\"This harmful chemical in your body is a reaction to stress. Prolonged cardio workouts or starvation diets can trigger the production of this chemical. Your body reacts to cortisol by hanging onto emergency reserves of fat. It also causes stress throughout your body.\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"AMPK\u2014\"}),\"Activated protein kinase, or AMPK, is a hormone that controls what your body does with glucose. Glucose comes from the sugars in the food we eat. AMPK has a positive effect on fat burning. It causes our bodies to use fat as fuel rather than sugar. That means that the more AMPK you have, the more fat you will burn. To increase AMPK, reduce the amount of sugar and carbohydrates in your diet.\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Leptin\u2014\"}),\"Leptin is another fat-burning hormone. If your leptin is too low, you can feel tired and lethargic\u2014something no mom can risk. To increase your leptin levels, eat whole foods, ditch refined and processed food, and do regular high-intensity exercise.\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Insulin\u2014\"}),\"Insulin is known as the main fat-storing hormone. It controls the amount of glucose in the blood. The lower the glucose, or sugar, in the blood, the faster your metabolism. That\u2019s why obese people develop diabetes\u2014they have too much sugar in their blood. By reducing your sugar and carb intake, you can improve your insulin level and make it easier for your body to lose weight.\"]}),/*#__PURE__*/e(\"h2\",{children:'Should You \"Get Cold\" to Speed Up Your Metabolism'}),/*#__PURE__*/e(\"p\",{children:\"It sounds wild, but it\u2019s totally true: getting cold can make you lose weight.\"}),/*#__PURE__*/e(\"p\",{children:\"When you\u2019re in the cold, your body has to work harder to keep you warm, so any exercise on top of that requires extra energy. Where does that energy come from? It comes from the burning of calories and fat!\"}),/*#__PURE__*/e(\"p\",{children:\"If you can spend more time in the cold, you can kick your metabolism into high gear. With a faster metabolism, you will lose fat and flab, revealing the beautiful body underneath all of that extra weight.\"}),/*#__PURE__*/e(\"h2\",{children:\"Eating More? Sounds Wrong But...\"}),/*#__PURE__*/e(\"p\",{children:\"You want to eat plenty of food when you\u2019re on a diet. Wait\u2026what??\"}),/*#__PURE__*/e(\"p\",{children:\"You read that right\u2014a successful diet requires plenty of food.\"}),/*#__PURE__*/e(\"p\",{children:\"You want to avoid throwing your body into panic mode. Panic mode can kill any diet. It\u2019s the failsafe in your body that tries to protect it from starvation. It hangs onto extra fat reserves for dear life. These reserves are located on our stomachs, thighs, and butts, which is why they\u2019re the hardest to get rid of.\"}),/*#__PURE__*/e(\"p\",{children:\"If your body thinks you have enough food, it won\u2019t hold onto those reserves so tightly.\"}),/*#__PURE__*/e(\"p\",{children:\"That\u2019s really important for an on-the-go mom. No one is at their best when they\u2019re constantly hungry.\"}),/*#__PURE__*/t(\"p\",{children:[\"Instead of doing a starvation diet, I recommend a low-carb diet. I don\u2019t think going\\xa0\",/*#__PURE__*/e(\"em\",{children:\"too\"}),\"\\xa0low carb is an option for most moms, so try to keep it within around 50-100g of carbs a day.\"]}),/*#__PURE__*/e(\"p\",{children:\"When you do eat carbs, they should come from vegetables and the occasional fruit. The majority of your diet should be made up of lean proteins and healthy fats.\"}),/*#__PURE__*/e(\"h2\",{children:'Rest & Recovery is Where it \"Actually Happens\"'}),/*#__PURE__*/e(\"p\",{children:\"I always think it\u2019s a good idea to build in a cheat day into your diet plan or workout plan. A cheat day will give you the chance to fix your cravings, as well as giving your body time to reset to your new, improved metabolic balance.\"}),/*#__PURE__*/e(\"p\",{children:\"Don\u2019t work out every day and take a day when you get to eat the foods you want to. Although it sounds counter-intuitive, it makes a lot of sense, both mentally and physiologically.\"}),/*#__PURE__*/e(\"p\",{children:\"If you can stand a diet, you\u2019re much more likely to keep it up. So, take time to relax, unwind, and enjoy a little treat or two. Believe it or not, treating yourself will help you lose weight. Focus on your total well-being and take time for self-care.\"})]});export const richText25=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"Reason #1: Long Workouts\"}),/*#__PURE__*/e(\"p\",{children:\"It makes sense that the longer you work out, the more weight you lose\u2026 \"}),/*#__PURE__*/e(\"p\",{children:\"Right? Wrong.\"}),/*#__PURE__*/e(\"p\",{children:\"Long workouts can make you plateau in your weight loss, actually making it harder to lose that stubborn fat.\"}),/*#__PURE__*/e(\"p\",{children:\"It has to do with the way that your body burns fat. There are different types of fat on your body. Different fat deposits serve different purposes. Some fat just seems to fall off, where as other types of fat sticks around no matter what you do.\"}),/*#__PURE__*/e(\"p\",{children:\"The fat that stays around is what we call \u201Cstubborn fat.\u201D These are the reserves that your body keeps around in case of emergency. Think famine or war\u2014times of hardship. Your body wants to hang on tight to these reserves, just in case something bad happens.\"}),/*#__PURE__*/e(\"p\",{children:\"However, the fat just looks like ugly flab to us and we want it gone!\"}),/*#__PURE__*/e(\"p\",{children:\"You have to trick your body into getting rid of those reserves. Long workouts do the opposite of getting rid of it. They actually make you hang onto these fat deposits even more strongly because it thinks you need them.\"}),/*#__PURE__*/e(\"p\",{children:\"The real way to ditch the fat is to trick your metabolism with short, intense exercise sessions. Shorter exercise sessions will get your body burning fat without turning on its alarm bells.\"}),/*#__PURE__*/e(\"h2\",{children:\"Reason #2: Starving Yourself\"}),/*#__PURE__*/e(\"p\",{children:\"Starving yourself is bad for you and it doesn\u2019t work.\"}),/*#__PURE__*/e(\"p\",{children:\"If your body thinks you are starving, it will do whatever it can to keep you alive. That means it goes into preservation mode. It starts burning calories at a much slower rate, trying to make up for any potential shortages.\"}),/*#__PURE__*/e(\"p\",{children:\"Have you ever heard people complain that they\u2019re practically starving themselves and still nothing\u2019s happening? I have. They don\u2019t know why it\u2019s happening, but there\u2019s a reason\u2014your body\u2019s starvation mode kicks in.\"}),/*#__PURE__*/e(\"p\",{children:\"By continuing to eat, your body has the fuel it needs to keep burning that fat.\"}),/*#__PURE__*/e(\"p\",{children:\"A low-carb diet that is full of healthy fats and proteins is your best bet for weight loss. You shouldn\u2019t be going hungry while you\u2019re trying to transform your body into your ideal.\"}),/*#__PURE__*/e(\"p\",{children:\"Although starving yourself is bad for losing that fat, doing a short fast to kick your metabolic changes into high gear can be really beneficial. Just make sure to keep it brief. It\u2019s important to keep your body from going into that dreaded starvation-mode limbo.\"}),/*#__PURE__*/e(\"h2\",{children:'Reason #3: Trying \"Target\" Workouts'}),/*#__PURE__*/e(\"p\",{children:\"Targeted workouts are common for people who feel self-conscious about specific problem areas on their bodies. It makes sense to think that doing an arm workout will make you have better arms.\"}),/*#__PURE__*/e(\"p\",{children:\"Really, the secret behind weight loss is to get your body\u2019s systems working. Things like your metabolism have way more of an effect on your fitness than flexing one specific muscle can. If you can get your system burning more fat, every area of your body will benefit\u2014including your problem areas.\"}),/*#__PURE__*/e(\"p\",{children:\"Isolated exercises ignore the reality of how the body works. It is about the whole, not just specific parts. The best way to improve your problem areas is to burn through the fat!\"}),/*#__PURE__*/e(\"h2\",{children:\"Reason #4: Focusing on Cardio\"}),/*#__PURE__*/e(\"p\",{children:\"Cardiovascular exercise is popularly considered to be the best kind of exercise, but it isn\u2019t true. Cardio raises the amount of a harmful stress hormone called cortisol. Cortisol is your body\u2019s reaction to danger. Because you\u2019re working your heart so hard, it sends out cortisol to preserve your stubborn fat reserves.\"}),/*#__PURE__*/e(\"p\",{children:\"Cortisol actually stands in the way of weight loss. That\u2019s why cardio workouts eventually lead to a plateau effect, where you can\u2019t seem to make any headway.\"}),/*#__PURE__*/e(\"p\",{children:\"In addition, cardio causes a lot of stress on your body. Over time, it can lead to inflammation, severe joint problems, and even cell damage.\"})]});export const richText26=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"What is AMPk?\"}),/*#__PURE__*/t(\"p\",{children:[\"AMPk stands for\\xa0\",/*#__PURE__*/e(\"strong\",{children:\"AMP-activated protein kinase.\"}),\"\\xa0It's an enzyme that influences how your cells\\xa0\",/*#__PURE__*/e(\"em\",{children:\"act\"}),\". It's inside of every cell! Scientists say that AMPk plays a major part in determining where our bodies store fat (especially how much belly fat we have).\"]}),/*#__PURE__*/e(\"p\",{children:\"It's like a master control switch for your metabolism.\"}),/*#__PURE__*/e(\"p\",{children:\"Doctors also believe that AMPk plays a role in determining life expectancy. For young people, AMPk is super active. As we get older, AMPk activation goes down. That leads to fat build up and more belly fat.\"}),/*#__PURE__*/e(\"h2\",{children:\"How to Raise Your AMPk Levels to Reduce Body Fat Storage\"}),/*#__PURE__*/e(\"p\",{children:\"You don\u2019t need fancy supplements or treatments to get your metabolism running faster. Instead, you can prompt your body to activate AMPk naturally by controlling what you eat and how you exercise.\"}),/*#__PURE__*/e(\"h3\",{children:\"AMPk and Lower Carbs\"}),/*#__PURE__*/e(\"p\",{children:\"AMPk is inhibited by insulin and activated by lower glucose levels in the body. That means it doesn't activate when insulin levels are high or when your body has a lot of glucose.\"}),/*#__PURE__*/e(\"p\",{children:\"One of the best ways to control insulin levels is to eat a lower-carb diet packed with foods that have a lower hypoglycemic index.\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Eat low carb, with most of the carbs coming from vegetables and some fruits\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Focus eating on high quality proteins\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Focus on eating healthy fats\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Avoid processed foods and refined sugar\"})})]}),/*#__PURE__*/e(\"p\",{children:\"You want to avoid foods that cause insulin spikes.\"}),/*#__PURE__*/e(\"h3\",{children:\"AMPk and Fasting\"}),/*#__PURE__*/e(\"p\",{children:\"Fasting can be an effective way to jumpstart AMPK. It works the same way lower-carb diets do...when glucose levels are low, AMPk is activated.\"}),/*#__PURE__*/e(\"p\",{children:\"One way to flip that switch is to completely stay away from carbs and deplete glucose levels completely. That\u2019s why a fast can be a great trigger for AMPK production.\"}),/*#__PURE__*/e(\"h3\",{children:\"AMPk Activating Foods\"}),/*#__PURE__*/e(\"p\",{children:\"Some foods have been shown to activate AMPK.\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Grapefruits\"}),\"\\xa0contain a chemical called \u201Cnootkatone\u201D that activates your AMPK. The rind has the most nootkatone of any part of the grapefruit, so if you just add a little bit of the rind to your smoothies, you can get the most powerful impact from it.\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Foods high in polyphenols.\"}),\"\\xa0Polyphenols give fruits and veggies color. Diets high in polyphenols have been shown to activate AMPk.\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Other foods shown to activate AMPk include:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Turmeric\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Hot Peppers\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Garlic\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Red Sage\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Ginseng\"})})]}),/*#__PURE__*/e(\"h3\",{children:\"AMPk and Exercise\"}),/*#__PURE__*/e(\"p\",{children:\"Because AMPk is activated when you are in a lower energy state, exercise is one of the most effective ways to turn it on.\"}),/*#__PURE__*/e(\"p\",{children:\"To quickly activate AMPk, I suggest using short bursts of high intensity exercise. The key is intensity, NOT duration. Short bouts of high intensity exercise can quickly deplete stored energy and turn on AMPk. To help get the intensity you need, use combination movements that require as many major muscle groups as possible.\"})]});export const richText27=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/t(\"p\",{children:[\"Let's talk about\\xa0\",/*#__PURE__*/e(\"strong\",{children:\"5 things that seem good for you but really aren\u2019t.\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Low Fat/Reduced Fat\"}),/*#__PURE__*/e(\"p\",{children:\"In the nineties, low-fat or fat-free foods were all the rage. Brands like Snackwells were everywhere, promising to give you all of your favorite delicious treats\u2014but now they wouldn\u2019t make you fat.\"}),/*#__PURE__*/e(\"p\",{children:\"They seemed like a no-brainer in the moment but, as time went on, we learned more about them.\"}),/*#__PURE__*/e(\"p\",{children:\"Turns out that the majority of reduced-fat foods removed only the HEALTHY fats, leaving unhealthy saturated fats. So, the number of fat grams on the nutrition label would be lower, but no one realized that they were still getting the same drawbacks and none of the benefits.\"}),/*#__PURE__*/e(\"h2\",{children:\"Crunches\"}),/*#__PURE__*/e(\"p\",{children:\"Crunches seem like the perfect exercise to get six-pack abs. When you\u2019re doing them, you can feel them working. So, what\u2019s the problem?\"}),/*#__PURE__*/t(\"p\",{children:[\"Well, they\\xa0\",/*#__PURE__*/e(\"em\",{children:\"aren\u2019t\"}),\"\\xa0working. The pain you feel in your stomach is from the strain on your muscles, but these muscles don\u2019t equate to a flat, washboard stomach. Other exercises, like half plank, full plank, and rollouts have much more impressive results when it comes to toning and tightening your abdominal muscles.\"]}),/*#__PURE__*/e(\"p\",{children:\"Plus, crunches do little to burn off the stubborn fat covering your stomach.\"}),/*#__PURE__*/e(\"p\",{children:\"Not only are crunches ineffective, but they can also be harmful. The strain that it puts on your back and neck muscles can lead to pain and serious injury. Dump the crunches permanently and you\u2019ll be better off.\"}),/*#__PURE__*/e(\"h2\",{children:\"Long Workouts\"}),/*#__PURE__*/e(\"p\",{children:\"Long workouts seem like the ideal. The longer you\u2019re working out, the fitter you\u2019ll be\u2026right?\"}),/*#__PURE__*/e(\"p\",{children:\"Wrong.\"}),/*#__PURE__*/e(\"p\",{children:\"The problem with long workouts is that they can really mess with your metabolism. Your body thinks something is wrong and it responds by conserving fat for the future.\"}),/*#__PURE__*/e(\"p\",{children:\"Of course, nothing is wrong, but your body doesn\u2019t know that. It has evolved to protect you in times of emergency and that\u2019s what it\u2019s doing. It hangs onto your fat deposits and slows down fat-burning, just in case you need that fat to survive.\"}),/*#__PURE__*/e(\"p\",{children:\"The better way to do lose weight is to do short, high-intensity interval training. You\u2019ll lose more weight without triggering your body to go into emergency mode.\"}),/*#__PURE__*/e(\"h2\",{children:\"Meal Bars\"}),/*#__PURE__*/e(\"p\",{children:\"Meal bars promise to deliver a healthy, filling, and nutritious meal alternative that will help you lose weight. They don\u2019t work.\"}),/*#__PURE__*/e(\"p\",{children:\"Let\u2019s call a spade a spade: they\u2019re candy bars. They\u2019re fattening, candy-coated, processed, sugar-filled candy bars. If you want that, fine. But you might as well eat a Snickers. These should be treated like the junk food they are.\"}),/*#__PURE__*/e(\"h2\",{children:\"Fruit Juice\"}),/*#__PURE__*/e(\"p\",{children:\"Fruit juice is a tricky one. It seems like a good thing, like liquid fruit.\"}),/*#__PURE__*/t(\"p\",{children:[\"The problem is that it\u2019s\\xa0\",/*#__PURE__*/e(\"em\",{children:\"not\"}),\"\\xa0just liquid fruit\u2014it\u2019s full of sugar, sugar, sugar!\"]}),/*#__PURE__*/e(\"p\",{children:\"When we eat fruit, the high sugar content in them is balanced by the rest of the plant matter they contain. When we drink them, often in large quantities, it\u2019s just a big sugar rush.\"}),/*#__PURE__*/e(\"p\",{children:\"Juice definitely has health benefits, but the amount of sugar in them outweighs the benefits, making most of them a net negative, nutritionally.\"}),/*#__PURE__*/e(\"p\",{children:\"Even worse, many juices add sweeteners like high fructose corn syrup to their products, making them just as bad for you as a can of soda.\"}),/*#__PURE__*/e(\"p\",{children:\"Eat your fruit, don\u2019t drink it. When you do drink juice, think of it as what it is\u2014a soft drink\u2014rather than as a healthy food.\"})]});export const richText28=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"Sweet potatoes are one of my favorite sources of beta-carotene. Beta carotene has been found to protect eye health, protect against oxidative damage, and reduce the risk of heart disease.\"}),/*#__PURE__*/e(\"p\",{children:\"They are also an AMAZING source of fiber and rich with iron, calcium, selenium, B Vitamins, and Vitamin C.\"}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for breakfast sweet potatoes\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,7IvkY7oAYD5urVytMg86mZpbM.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/7IvkY7oAYD5urVytMg86mZpbM.jpg\",srcSet:\"https://framerusercontent.com/images/7IvkY7oAYD5urVytMg86mZpbM.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/7IvkY7oAYD5urVytMg86mZpbM.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/7IvkY7oAYD5urVytMg86mZpbM.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Serves 2\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Prep time: 1 hour+\"})}),/*#__PURE__*/e(\"p\",{children:\"If you\u2019re short on time in the morning, but still want to enjoy this nutritious breakfast, simply bake the sweet potatoes the night before so all you have to do is cook your eggs, stuff and you\u2019re ready to go. You can also cook them in an Instant Pot or even the microwave.\"}),/*#__PURE__*/e(\"p\",{children:\"The eggs get a creamy, tangy boost from a bit of sour cream, and the end result are fluffy eggs that are perfect spooned in a velvety sweet potato and topped with salsa.\"}),/*#__PURE__*/e(\"img\",{alt:\"scrambled egg in a pan\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,7uI0RaJgGmsaMJwgXzF4HhfOw.jpg\",\"data-framer-height\":\"1244\",\"data-framer-width\":\"2000\",height:\"622\",src:\"https://framerusercontent.com/images/7uI0RaJgGmsaMJwgXzF4HhfOw.jpg\",srcSet:\"https://framerusercontent.com/images/7uI0RaJgGmsaMJwgXzF4HhfOw.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/7uI0RaJgGmsaMJwgXzF4HhfOw.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/7uI0RaJgGmsaMJwgXzF4HhfOw.jpg 2000w\",style:{aspectRatio:\"2000 / 1244\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Ingredients\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Potatoes:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"2 medium sweet potatoes\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"2 tablespoons olive oil\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"1 tablespoon kosher salt\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Eggs:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"6 eggs\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"2 teaspoons sour cream\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"1/2 teaspoon kosher salt\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"1 tablespoon olive oil\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"4 green onions, sliced\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"To serve, optional:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Salsa\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Extra sour cream\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Shredded cheese\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Chopped green onions or cilantro\"})})]}),/*#__PURE__*/e(\"h2\",{children:\"Instructions\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Preheat oven to 400 degrees F.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Coat the potatoes in the oil and salt. Prick with a sharp knife and lay on a baking sheet. Bake for about an hour, until potatoes are tender.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"To make the eggs, whisk the eggs with the sour cream and salt. Heat a nonstick skillet over medium heat and add the oil and green onions. Cook for about a minute and add the eggs. Scramble with a spatula until cooked through and turn off heat.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Split the potatoes open and stuff with the scrambled eggs. Top with desired accompaniments.\"})})]})]});export const richText29=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"For our family, this is a holiday time favorite.\"}),/*#__PURE__*/e(\"p\",{children:\"While eating a slice of pie once a year won\u2019t totally derail your diet, you don\u2019t have to eat sugary treats that are void of nutrients. You can be equally satisfied with healthy versions of your favorites, like these pumpkin pecan tarts.\"}),/*#__PURE__*/e(\"img\",{alt:\"ingredients for pumpkin cacao pecan tarts\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,DMuyZT0dWAkDFnbhfasTh6oPfE.jpg\",\"data-framer-height\":\"1244\",\"data-framer-width\":\"2000\",height:\"622\",src:\"https://framerusercontent.com/images/DMuyZT0dWAkDFnbhfasTh6oPfE.jpg\",srcSet:\"https://framerusercontent.com/images/DMuyZT0dWAkDFnbhfasTh6oPfE.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/DMuyZT0dWAkDFnbhfasTh6oPfE.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/DMuyZT0dWAkDFnbhfasTh6oPfE.jpg 2000w\",style:{aspectRatio:\"2000 / 1244\"},width:\"1000\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Makes 24 mini tarts\"})}),/*#__PURE__*/e(\"p\",{children:\"A rich pumpkin custard with a crunchy pecan crust, these tarts get an extra dose of chocolate flavor from cacao nibs. Cacao nibs are just broken up cocoa beans, so they taste like chocolate, but without any of the milk or sugar usually added.\"}),/*#__PURE__*/e(\"p\",{children:\"They\u2019re full of fiber and antioxidants, and they are delicious when sprinkled over these seasonally appropriate tarts.\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Tip:\"}),\"\\xa0Mini muffin tin liners will make these easier to remove and serve if you\u2019ve already got a lot on your plate during prep.\"]}),/*#__PURE__*/e(\"img\",{alt:\"processed nuts on a muffin molder\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,ofSjNELxP5hxhNqzb4ARa79bNU.jpg\",\"data-framer-height\":\"1244\",\"data-framer-width\":\"2000\",height:\"622\",src:\"https://framerusercontent.com/images/ofSjNELxP5hxhNqzb4ARa79bNU.jpg\",srcSet:\"https://framerusercontent.com/images/ofSjNELxP5hxhNqzb4ARa79bNU.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/ofSjNELxP5hxhNqzb4ARa79bNU.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/ofSjNELxP5hxhNqzb4ARa79bNU.jpg 2000w\",style:{aspectRatio:\"2000 / 1244\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Ingredients\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Pecan Crust:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"1 cup pecans\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"1 tablespoon maple syrup\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Pinch salt\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Filling:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"1 cup canned pumpkin\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"1 cup full-fat coconut milk, from a can\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"1/4 cup maple syrup\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"3 eggs\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"2 teaspoons pumpkin pie spice\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"1 teaspoon vanilla extract\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"1/4 teaspoon sea salt\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"1/4 cup cacao nibs\"})})]}),/*#__PURE__*/e(\"img\",{alt:\"pumpkin tarts filling in a muffin tin\",className:\"framer-image\",\"data-framer-asset\":\"data:framer/asset-reference,IjWv8EL1Fu0Yq4jyrk14fnJHVsE.jpg\",\"data-framer-height\":\"1333\",\"data-framer-width\":\"2000\",height:\"666\",src:\"https://framerusercontent.com/images/IjWv8EL1Fu0Yq4jyrk14fnJHVsE.jpg\",srcSet:\"https://framerusercontent.com/images/IjWv8EL1Fu0Yq4jyrk14fnJHVsE.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/IjWv8EL1Fu0Yq4jyrk14fnJHVsE.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/IjWv8EL1Fu0Yq4jyrk14fnJHVsE.jpg 2000w\",style:{aspectRatio:\"2000 / 1333\"},width:\"1000\"}),/*#__PURE__*/e(\"h2\",{children:\"Instructions\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Preheat oven to 400 degrees F.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"To make the crust, put the nuts in a food processor with the maple syrup. 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