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5 Tips to Create a Healthier Social-Media Feed



– Food Culture –

It is possible to use social media to support the life you want to live. Consider these expert tips for a more mindful online experience.

Branch out.

Follow people who post about things other than their bodies or breakfast bowls.

“Instagram is a great place to look at pretty pictures of nature or photos of cute puppies,” explains the Emily Program’s chief strategy officer, Jillian Lampert, PhD, MPH, RD, LD. “It’s not the place to get health advice.”

Be discerning.

“One problem with social media is that we aren’t questioning enough of what we see,” says Pamela Ramos, MD, a psychiatrist for Baltimore’s Eating Recovery Center. Don’t trust people just because they have a large following.

Instead, think critically about their content. Are they making hyperbolic or unrealistic claims, and how might they be benefiting from them? Are they promoting calorie restriction or glamorizing certain body types? Those are signs to be wary of their posts.

Notice your reaction.

Your own emotional response is a good clue to whether someone’s platform can help or harm you. “If you look at a post and feel disappointed in yourself, or if you close the app feeling worse than when you opened it, it’s probably not the best wellness message,” Lampert advises.

Set boundaries.

Remember that you get to decide if you want to continue seeing someone’s posts. “When in doubt, it’s best to unfollow,” says psychologist Charlotte Markey, PhD.

Step away.

If you find that social media is damaging your relationship with food, try spending less time scrolling. Set time limits for apps, turn off notifications, or take a social-media break. (For more on mindful tech use, see “How to Break Free of Tech Addiction”.)

This originally appeared as “Behind the Feed” in the May 2020 print issue of Experience Life.

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Plant-Based Black Bean Enchiladas – Experience Life




Preheat the oven to 400 degrees F.

Place a saucepan over medium heat and warm the avocado oil. Add the flour, cumin, and chili powder, and stir to make a paste. Cook, stirring constantly, until the mixture is fragrant, about a minute. Add 1/2 teaspoon salt and tomato paste and stir to combine, then gradually add the stock, whisking constantly to break up lumps.

Continue to cook, whisking frequently, until the sauce has thickened, about eight to 10 minutes. Turn off the heat and add the lime juice.

In a 9-x-13-inch baking dish, combine the onion, zucchini, and pepper. Add the avocado oil, the remaining salt, and the oregano, and stir until coated. Cover the pan with foil and roast for 20 minutes, then uncover and roast for 20 minutes longer. Let the vegetables cool slightly, then transfer to a large bowl; wipe out and set aside the baking dish. Add the drained beans to the veggies and mix.

Wrap the tortillas in foil and warm in the oven for 10 minutes, or use a steamer basket.

Pour 3/4 cup of the sauce into a wide, low bowl. Place a tortilla in the bowl, and flip it to lightly coat each side with sauce. Place about 1/4 cup of the vegetable mixture in each tortilla, then roll it tightly and place it in the baking dish. Repeat until you have a row of enchiladas down the center of the pan, pressed tightly together. Pour remaining sauce over the rolled tortillas, covering them completely. Sprinkle with pepitas.

Cover the pan with foil and bake until bubbling, about 30 minutes. Allow to cool for 10 minutes. Serve sprinkled with cilantro.

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