Police say a manhunt has been launched after the attack in the southeast of the country, were mass shootings have lately become common.
Seventeen people, including 15 women, have been killed in two houses in close proximity to each other in a rural town in South Africa, according to the police.
A search was under way for the suspects, national police spokesperson Athlenda Mathe said in a statement on Saturday.
The shooting took place on Friday night in the town of Lusikisiki in Eastern Cape province in southeastern South Africa.
Video released by police showed the shooting occurred at two houses in the same neighbourhood, which is a collection of rural homesteads on the outskirts of the town.
Twelve women and a man were killed in one house and three women and a man were killed in the other house, police said. Four women, one man and a two-month-old baby survived.
Local media reported that the people were attending a family gathering at the time of the shooting, but the motives for the killing remains unknown.
Manhunt under way
Police minister Senzo Mchunu told a media briefing on Saturday that a team of detectives and forensic experts had been deployed.
“We have full faith and confidence in the team that has been deployed to crack this case and find these criminals. Either they hand themselves over or we will fetch them ourselves,” Mchunu said.
“We do not know the motive” and “we do not know if there is one or several suspects on the run”, national police chief Fannie Masemola said on SABC public television.
South Africa, a country of 62 million, recorded 12,734 homicides in the first six months of this year, according to official crime statistics from the police. That is an average of more than 70 a day. Firearms are by far the biggest cause of death in those cases.
Mass shootings have also become increasingly common in recent years, sometimes targeting people in their homes. Ten members of the same family, including seven women and a 13-year-old boy, were killed in a mass shooting at their home in the neighbouring KwaZulu-Natal province in April 2023.
Firearm laws are reasonably strict in South Africa, but authorities have often pointed to the large number of illegal, unregistered guns in circulation as a major problem.
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This delicious Louisiana Casserole has become an instant favorite in our house! It has all of the delicious flavors of a jambalaya in an easy-to-make casserole. Tasty andouille sausage, shrimp, veggies, rice, and cajun seasoning come together for a complete meal on the table in just 40 minutes!
Reasons You’ll Love This Recipe
Comfort Food: If you’re craving some warm, cozy, classic comfort food, you will love this hearty Louisiana casserole.
Easy to Make: This dish comes together so quickly and easily. You can whip this up in less than an hour, which includes prep and cook time!
So tasty: The combination of bold spices with cajun-style ingredients, plenty of texture, and the crisp topping will be a dinner that you’ll want to enjoy again and again!
Ingredients Needed for Louisiana Casserole
The ingredients needed to make this Louisiana casserole recipe are classic cajun ingredients that come together for major flavor and texture. This meal is similar to a traditional jambalaya, but everything is cooked together in one dish. It’s savory and hearty, with warm spices that make this casserole irresistible. Check out the recipe card at the bottom of the post for exact measurements.
Shrimp: For convenience, buy your shrimp peeled and deveined.
Andouille Sausage: A smoked sausage commonly used in Cajun cuisine.
CookedRice: I used minute rice for this recipe, but you can make regular rice with a rice maker.
Yellow Onion: Adds a sweet, savory flavor and a bit of texture.
Red Bell Pepper: Gives the dish a beautiful color and a slightly sweet crunch.
Green Bell Pepper: Provides a green color, which adds contrast, making the dish look appetizing and tastes amazing!
CannedFire RoastedTomatoes: Adds the most delicious smoky flavor.
Butter: Cooking the vegetables in butter adds a rich, deep flavor.
Garlic: Freshly minced garlic is one of the best ingredients to pair with shrimp (just ask this brown butter spicy shrimp), and along with the other veggies, it adds depth and complexity.
Salt and Pepper: To enhance all of the flavors.
Cajun Seasoning: You can use a store-bought spice blend or try this homemade cajun seasoning.
Breadcrumb topping
Parmesan Cheese: For sharp cheesy flavor.
Bread Crumbs: Adds golden, crispy texture on top of the casserole.
Salt and Pepper: For extra flavor.
How to Make Louisiana Casserole
Trust me when I say this is an easy recipe to follow. Most of the ingredients are ready to go! You just need to sauté the veggies, heat the sausage, and cook the shrimp, and dinner is served! The whole family will love this one. Here’s how everything comes together:
Prep: Preheat oven to 375 degrees Fahrenheit and spray a 9×13-inch baking dish with non-stick cooking spray.
Sauté Veggies: Heat the butter in a large skillet over medium-high heat. Then add the onion, red, and green pepper to the skillet and sauté until the vegetables become tender.
Sauté Sausage and Shrimp: Add the garlic, sausage, and shrimp to the skillet, season with salt and pepper, sauté until the shrimp are mostly pink.
Combine All Ingredients: Add the vegetables and meat to the baking dish along with the rice, tomatoes, and cajun seasoning. Stir everything together.
Mix the Topping: Mix the parmesan cheese, bread crumbs, salt, and pepper, in a small bowl. Then sprinkle the top of the casserole with this mixture.
Bake: Place the dish in the oven and bake for 20 minutes, until the top is golden brown and the rice has had time to soak in any excess juice.
Rest and Serve: Remove from the oven and allow the casserole to rest for a few minutes before serving. Enjoy!
Louisiana Casserole Tips and Variations
It’s hard to get this casserole wrong. It really is so simple to put this casserole together and it tastes amazing! But here are a few tips and substitution ideas so it turns out exactly how you like it!
For the Topping: For the breadcrumb topping, I used plain breadcrumbs. You can try panko breadcrumbs as a substitute.
Thaw Frozen Shrimp: If you use frozen shrimp, be sure to thaw it completely before cooking it with the sausage and veggies.
Pre-Cooked Rice: To save time, I like to use pre-cooked rice that you heat in the microwave. 5-minute rice should also work just fine.
Sausage: This recipe calls for andouille sausage, but you can use a kielbasa or other link sausage of your choice!
Spice Level: Want to spice things up? I recommend adding a seeded and diced jalapeño to the skillet with the bell peppers and onions. You can also mix in some red pepper flakes for that extra kick of heat!
Storing Leftovers
This Louisiana casserole has the best texture when it is served fresh out of the oven. However, leftovers can be stored and enjoyed for a few days after cooking. This dish makes a great lunch for the next day! Here are my tips for storing and reheating leftovers.
In the Refrigerator: Stored properly in an airtight container, leftovers will last up to 4 days in the refrigerator.
Reheating: I recommend reheating in the microwave until warmed through. I always start with using 30 second increments, so I don’t over cook the shrimp.
Freezing: I do not recommend freezing this recipe.
More Casserole Recipes
Casseroles make some of the best meals. They are usually super easy to throw together and taste amazing. Try out some of my other family favorites! For more dinner inspiration, find my full list of casseroles here!
Preheat oven to 375 degrees Fahrenheit and spray a 9×13-inch baking dish with non-stick cooking spray.
Heat the butter in a large skillet over medium-high heat. Add the onion, red, and green pepper to the skillet and saute until the vegetables become tender.
Add the garlic, sausage, and shrimp to the skillet, season with salt and pepper, saute until the shrimp mostly pink.
Add the vegetables and meat to the baking dish along with the rice, tomatoes, and cajun seasoning. Stir everything well.
In a small bowl mix together the parmesan cheese, bread crumbs, salt, and pepper. Top the casserole with the breadcrumb mixture.
Place the dish in the oven and bake for 20 minutes, until the top is golden brown and the rice has had time to soak in any excess juice.
Remove from the oven and allow the casserole to rest for a few minutes before serving.
If you are using frozen shrimp, thaw it before cooking. You can use jumbo or mini shrimps in this recipe, the shrimp I used was a medium-sized, standard shrimp fresh at the deli of my local grocery store. I used minute rice for this recipe but you can make regular rice with a rice maker. To get 3 cups of cooked rice you will need to cook about 1 cup of dry rice.
This Chicken and Rice Soup recipe is the perfect recipe for a chilly day!
Chicken, vegetables and brown rice are simmered in a flavorful broth and finished with a touch of creaminess.
Serve it with a salad and some crusty bread for a perfect meal.
This soup is packed with fresh and flavorful goodness.
Made in just one pot, it’s easy to prep and cleanup is a breeze.
It’s versatile, feel free to add in your own favorite veggies or even leftovers.
It’s budget friendly, feel free to stretch it even further with extra veggies, rice, or broth.
What You’ll Need For Chicken and Rice Soup
The ingredients for this chicken and rice soup recipe are staples I always have on hand.
Chicken Broth: I prefer low-sodium chicken broth as the base of this soup, so it isn’t too salty. While it’s optional, heavy cream or evaporated milk adds a touch of creaminess.
Seasoning: The seasonings are simple with parsley and thyme but feel free to add other dried or fresh herbs or bay leaves
Vegetables: Celery, onion, and carrot add both flavor and nutrition to this soup.
Chicken: Use raw boneless skinless chicken breasts—simmering them in the soup adds flavor to the broth and is easy. Bone-in or boneless chicken thighs can be used.
Rice: Brown rice is a hearty boost of fiber and holds its texture well. You can replace it with long grain white rice, wild rice or basmati. Adjust the cooking time as needed.
Shortcuts
Use leftover cooked rice; it can be added about 5 minutes before serving.
Use rotisserie chicken, leftovers, or cooked chicken in place of chicken breasts—add it once the rice is cooked.
How To Make Chicken and Rice Soup
This chicken and rice soup is so easy to make – no need to pre-cook the chicken.
In a pot or Dutch oven, soften the vegetables according to the recipe below.
Add broth, uncooked chicken breasts, and rice, then simmer until the rice is tender.
Shred cooked chicken, stir back into the pot, and finish with cream or evaporated milk if desired.
Serve with dinner rolls or a chunk of crusty bread for dipping.
Storing Leftovers
Chicken Rice Soup recipe is the ultimate comfort food, and it’s perfect for meal prep because it freezes well. Store leftovers in an airtight container in the fridge for up to 4 days.
To freeze leftovers, cool the soup to room temperature, then place it in freezer bags. Seal completely and lay flat to freeze in a thin layer. This will help the soup to thaw quickly when you need it for dinner.
The rice can absorb liquid as the soup sits; if needed, add additional broth or water to reach the desired consistency.
More Cozy Chicken Soup Recipes
Did you enjoy this Chicken Rice Soup? Leave a comment and rating below!
4.94 from 874 votes↑ Click stars to rate now! Or to leave a comment, click here!
Chicken Rice Soup
This Chicken Rice Soup is loaded with vegetables and brown rice, simmered in chicken broth, and finished with a touch of creaminess.
Prep Time 15 minutesminutes
Cook Time 30 minutesminutes
Total Time 45 minutesminutes
Prevent your screen from going dark
In a large pot, heat oil over medium-high heat. Add onion, carrots, and celery and cook and stir for 3-4 minutes, until onion begins to turn golden.
Add garlic, parsley and thyme and cook 1 minute.
Add salt and pepper, broth, chicken. Add rice. Stir and bring to a boil over medium-high heat.
Reduce heat to medium-low and cover. Simmer for for 30 minutes, stirring every 10 minutes, or until vegetables and rice are tender.
Remove chicken from pot and shred. Add back to the pot with evaporated milk or cream if using.
Store soup in an airtight container in the refrigerator for up to 4 days. Reheat on the stovetop or in the microwave. Chicken breasts can be replaced with chicken thighs, add it to the soup 10 minutes later.
Justin Brownlee’s clutch heroics lift Barangay Ginebra Gin Kings past Meralco Bolts in Game 2 of the PBA Governors’ Cup quarterfinals. –PBA IMAGES
Barangay Ginebra hit all the important shots in the crunch on Saturday night to weather Meralco, 104-103, and seize a commanding lead in their PBA Governors’ Cup quarterfinals series, 2-zip.
Resident import Justin Brownlee hit a contested triple over the outstretched hands of counterpart Allen Durham, to give the Gin Kings the edge they needed to survive the Bolts at Smart Araneta Coliseum.
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“Tonight we jumped on the broad shoulders of Justin. We’ve done that many times in the past. But we also have a realization that we can’t do that every night and we have to do better in our next game,” Ginebra coach Tim Cone said.
READ: PBA: Justin Brownlee downplays another stellar night for Ginebra
“But tonight was Justin’s night. It was amazing. We’ve seen so many games of Justin, winning games down the stretch. And this is another one of them. Top 4 or 5, maybe. The shots he made, the defense he played down the stretch. We had a lot of demands on him tonight and he was up for the challenge, and he took it,” Cone added of his old reliable, who wound up with 39 points, seven rebounds, five assists and three blocks.
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Scottie Thompson added 19 points, Maverick Ahanmisi 15, while Japeth Aguilar and rookie RJ Abarrientos both chipped in 11 each as the crowd darlings moved within sniffing range of a semifinals berth.
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Meralco had a chance to steal the victory on Cliff Hodge and Allen Durham’s shots but both against the swarming defense of the Gin Kings and the game clock winding down, both muffed their shots.
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READ: PBA: Brownlee scores career-best 51, Ginebra clips San Miguel
Durham had 39 points and 14 rebounds, while Chris Newsome added 23. Hodge put up a valiant 15 points, 10 rebounds and seven assists as the Bolts now try to figure out how to extend the series with their perennial playoff tormentors.
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Barangay Ginebra will try to put the series to bed on Monday at Ninoy Aquino Stadium in Malate, Manila.
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This Peach Blossom White Cosmo is so fresh and elegant! With only a handful of ingredients, you are well on your way to making the prettiest and tastiest cocktail.
I first tried a drink like this while on vacation in Palm Springs and knew I had to recreate it! It was love at first sip, and after some hard work (cocktail testing is zero fun, LOL) I nailed this recipe. It is perfect for a girls’ get-together, at-home patio drinks, or even a special brunch.
What is a Cosmo
A cosmopolitan, or, informally, a cosmo, is a cocktail made with vodka, Cointreau, cranberry juice, and fresh lime juice. Cosmopolitan Cocktails are a classic, elegant, and of course made famous by the ladies of Sex and the City!
How to Make a Peach Cosmo
I LOVE this twist on the classic cosmopolitan! You get a burst of fruity sweetness with every sip. The peach vodka and schnapps blend so well with the fresh lemon juice. It is fresh, but also tangy, and the peach makes it feel summery (even if it’s not summer!). The ingredients you’ll need are:
Peach vodka
Peach schnapps
Peach juice
Fresh lemon juice
Dare I say, this is better than the original cosmo!?
Homemade Cocktail Ideas
Looking to shake things up with some fun cocktails? Here are some more ideas to help you on your way.
This Peach Blossom White Cosmo is so fresh and elegant! With only a handful of ingredients, you are well on your way to making the prettiest and tastiest cocktail.
Ingredients
2 oz Peach Vodka
2 oz Peach Schnapps
1 oz Peach juice
1 oz St.Germain
1 oz fresh lemon juice
Ice
Instructions
In a shaker with ice, combine the peach vodka, peach schnapps, peach juice, St.Germain and lemon juice. Shake and pour into glasses!
20 Nov I Am a Dietitian Who Recommends Breakfast Cereals and Here’s Why
This post was sponsored by General Mills. All opinions are my own.
As a registered dietitian (RD) and mother of three kids, I always make sure that we are all eating breakfast. If you’re trying to get kids to school in a timely fashion, you know that getting the whole family (including parents) to eat breakfast is no easy feat. That’s why I always look for quick, easy, nutritious options—and let’s not forget tasty, especially for some of those younger picky eaters! Cereal became one of our go-to breakfast options very quickly. Two of my kids enjoy cereal with milk on the side while the third kiddo enjoys cereal and milk together. For me, I always take my cereal with milk and blueberries or raisins. Now that two of my kiddos are in college, I always make sure they have a big box of cereal in their room and milk in their mini fridge. I love the fact that the cereal is shelf-stable and available to my kids even after late night volleyball practice or a long night at the library.
I am aware that while reading this, the word “SUGAR” may be flashing in your head and you may be asking, “how can a dietitian recommend a food with added sugar?” I address the misconception around added sugar along with several other myths about the nutrition of cereal while expanding on its role in a balanced, nutritious diet below.
Myth #1: Breakfast cereals are not a nutritious option to start the day
Think about what is in many breakfast cereals. Many cereals deliver vitamins, minerals, whole grain, and fiber in one bowl which is tough to find in other common breakfast foods. NHANES data reveals that ready-to-eat cereal eaters have higher intakes of several nutrients, including the nutrients of public health concern, such as calcium, vitamin D, and fiber, compared to those that don’t eat ready-to-eat cereal. Further, ready-to-eat cereal eaters tend to have greater intakes of under-consumed food groups, like whole grain and dairy. Breakfast cereal is also the #1 source of whole grain for Americans at breakfast.
Even better—breakfast cereal tends to be eaten together with cow’s milk, a combination that makes this morning meal even more nourishing. NHANES data shows that for kids ages 2 to 12 years that ate cereal for breakfast, 54% of their milk consumption was with cereal, providing them with even more calcium and vitamin D. Both calcium and vitamin D are identified as under-consumed nutrients by the 2020-2025 Dietary Guidelines for Americans in all age groups, including kids. For adults 18 years and older, 74% of their milk is consumed with cereal – meaning, they’re getting more calcium and vitamin D, too!
Myth #2: Breakfast cereals are a leading source of sugar in children’s diets
Added sugar is a big concern, especially to parents, and this post wouldn’t be complete without addressing the issue of added sugar. According to the 2020-2025 Dietary Guidelines for Americans, the top sources of added sugar in typical U.S. diets are sugar-sweetened beverages, desserts and sweet snacks, sweetened coffee and tea, and candy. Breakfast cereals/bars and sandwiches tie for 5th place.
*From 2020-2025 Dietary Guidelines for Americans
Of the top 5 sources of added sugar, the first 4 sources contribute a dramatically higher percentage of calories from added sugars than cereals and bars. As you can see from the image above, 24% of calories from added sugars come from sugar-sweetened beverages, while only 7% of calories from added sugars come from breakfast cereals and bars for the American population. Sandwiches also contribute 7% of calories from added sugars but you don’t see them being vilified the way breakfast cereals are.
Further, sugar-sweetened beverages, desserts and sweet snacks, sweetened coffee and tea, and candy DO NOT offer positive nutrition. The 2020-2025 Dietary Guidelines recommend no more than 10% of total calories come from added sugar. You want to use that added sugar wisely in foods like breakfast cereal that delivers positive nutrition as well like vitamins, minerals, fiber, and whole grain. In fact, cereal is the #1 source of fiber and whole grain at breakfast.
Finally, NHANES data looked at those nutrients that should be limited (calories, added sugar, sodium, and saturated fat) and found that there is no difference in total energy (calories), added sugar, sodium, or saturated fat intake between cereal and non-cereal eaters. Cereal eaters actually had an overall higher diet quality compared to those who did not eat breakfast cereal.
Myth #3: Breakfast cereals can’t be part of a balanced diet
Breakfast cereal is the #1 source of whole grain and fiber for all Americans at breakfast. The 2020-2025 Dietary Guidelines identify fiber as an under consumed nutrient by all life stages – and cereal is one more way to take it in. Plus, cereal is the #1 source of thiamin, niacin, B6, folate, iron, zinc, B12, and vitamin A for all Americans at breakfast.
Ready-to-eat cereal is an affordable, delicious, and nutritious choice that is accessible to all as it is shelf-stable and can be found in small stores in big cities, large supermarkets, and online.
When it comes to true freshmen wide receivers in the 2024 recruiting class, we’ve seen some impressive talents so far this college football season.
The No. 1 player in the entire cycle was Ohio State five-star commit Jeremiah Smith. Smith, a 6’3”, 215-pound wide receiver, has already been compared to some of the best receivers of all time and has cemented himself as a top wideout for the Buckeyes as a true freshman.
However, he’s not the only true freshman that has taken college football by storm. Ryan Williams, a 17-year-old true freshman who was seen as the No. 2 receiver in the 2024 class, has blossomed onto the scene, taking over a significant role for the Alabama Crimson Tide.
Williams’s story is unique, as he’s not only one of the youngest players in college football, but he wasn’t even expected to take this type of role this early, as the five-star didn’t enroll until the summer at Alabama, whereas a number of top recruits often enrolled early at their respective schools.
However, it didn’t take long for the five-star freshman to make his mark, as he was a constant playmaker in fall camp, leading him to be a Day 1 starter for Alabama at a position of need.
In his first collegiate game, Williams had a pretty casual statline. Just two catches for 139 yards and two touchdowns, which led the Crimson Tide in their 63-0 win over Western Kentucky.
Fast-forward the first four weeks of the season, and the wideout leads Alabama in receptions, yards, and touchdowns with 10 grabs for 285 yards and four scores. An explosive machine, Williams has quickly generated a rapport with star quarterback Jalen Milroe, who has thrown half of his touchdown passes to the freshman wideout.
And despite all of the noise, the 17-year-old has managed to stay poised and play in the moment, which has been crucial for his early success at Alabama.
“There’s a lot of hype that surrounds [Ryan Williams], but I think he just handles it in such a graceful way,” Alabama head coach Kalen DeBoer said earlier this week.
Already a national sensation, Williams is catching the eyes of opponent coaches, as Georgia head coach Kirby Smart had nothing but praise for the 17-year-old ahead of this weekend’s heightened matchup between the top two SEC teams.
“He’s in the same line with the guys they’ve had in the past,” Smart said this week. “Super quick, talented, confident with the ball, great ball skills, great quickness. He’s a track athlete that was elite as a junior. He comes out, and he’s already performing at a high level. I don’t think that there’s a lot of anxiety or nerves for him.”
Currently at 285 yards through four games, Williams is projected to break the 1,000-yard barrier as a true freshman, which hasn’t been done since Amari Cooper was on campus at Alabama.
Looking ahead to this weekend, Williams will face the toughest matchup of his young career, as the Crimson Tide take on the Georgia Bulldogs at home this weekend in a battle between two top-four teams in the country.
Georgia, who possesses one of the top defenses in the country, will certainly have their eyes on the freshman phenom, who is ready for the challenge ahead of him.
“I just want to hold the standard of what it has been,” Williams said, via Tuscaloosa News. “Do for my Tide fans what they want. All I can do is do what I do best.”
Williams has already hit the national stage, but the spotlight will be shining bright on him on Saturday night, where another challenge (and potentially another milestone) awaits.
Climate change causing global mass coral bleaching
Coral bleaching results in white, dead-looking, coral (top image). Healthy coral, by contrast, is very colorful and rich with marine life. (Images source: Wikipedia)
It is believed that almost all species of corals were affected by high sea surface temperatures during 1998 and the El Niño at the time, which resulted in global coral bleaching and mortality.
Additional scientific research, reported by Greenpeace fears climate change will eliminate reefs from many areas:
If climate change is not stopped, coral bleaching is set to steadily increase in frequency and intensity all over the world until it occurs annually by 2030—2070.
This would devastate coral reefs globally to such an extent that they could be eliminated from most areas of the world by 2100. Current estimates suggest that reefs could take hundreds of years to recover. The loss of these fragile ecosystems would cost billions of dollars in lost revenue from tourism and fishing industries, as well as damage to coastal regions that are currently protected by the coral reefs that line most tropical coastlines.
In 1995, France started testing it’s Nuclear weapons in the Pacific despite huge protests (though other nuclear nations that are often critical of other countries doing nuclear tests, such as Britain, did not criticize France). It is now emerging that the coral in the French Polynesia regions where many Nuclear tests have been carried out have been harmed, as the French atomic energy commission has admitted. This is raising concern over what else they may have failed to tell the people who have to live through it in that area.
If I asked you to define mindfulness, what would you say? If you asked me to define it, I’d say: Mindfulness is what happens when you bring your full attention and awareness to your experience in the present moment without judgment.
Unfortunately, most of us aren’t in the present moment most of the time. We’re on autopilot, going through the motions of whatever we’re doing, such as eating, driving or even talking. Maybe all three at the same time.
If your mind is full, you probably aren’t being mindful. In fact, when the volume on your thinking is turned up, your awareness is turned down. Have you ever driven home on a very familiar route and realized you didn’t remember most of the trip? Have you ever eaten a meal or only to look down at the empty plate or bowl and wonder where the food went because you have no recollection of eating it?
Now, there are certain advantages to being able to perform familiar and essential activities on autopilot. (Would you want every time you drove a car to feel like the first time?) But it’s a shame to miss out on life and its pleasures — a pretty landscape, a good conversation with someone dear to us, or tasty food — as they unfold moment by moment.
Awareness is an important part of practicing mindfulness because you can’t be in the present moment if you don’t notice, and aren’t aware of, what you’re experiencing.
But as you become more aware of your thoughts, emotions, physical sensations, and behaviors — especially behaviors and thought patterns that have become baked into full-fledged habits and emotions that feel like “too much” — you might not like some of what you discover. That’s why the “without judgment” part is so crucial.
Countering judgment with kindness
It doesn’t feel good to be judged, whether you or someone else is the judge. It can make you feel ashamed or guilty, and shame and guilt are not effective motivators for positive change. So, when you can start to simply notice judgments you have towards yourself and not hold on to them, you’re less likely to get in your own way.
So what do you do when you’re aware of what you’re thinking, feeling, or doing and then you judge yourself for those thoughts, feelings or actions — and maybe can’t let that judgment go? You meet that judgment with kindness and curiosity and acceptance.
Kindness is an antidote for judgment because it helps you see not just the behavior that you might feel judgmental about, but what might have led to the behavior.
For example, let’s say you had the Worst Day Ever and turned to food to comfort yourself because it seemed like the best, or only, option at the time, and you were so focused on feeling better that you didn’t notice how much you were eating.
Partnering kindness with curiosity allows you to explore what lies beneath the behavior you don’t feel good about with what I call the “Gentle ‘Why’?” Instead of asking yourself judgmentally, “Why did I DO that?!!!!” You can ask yourself gently, “Why did I do that? What else was going on?”
Putting your curiosity hat on can make it easier to be kind, rather than judgmental — to yourself and others — but it’s also important for mindfulness itself.
Curiosity won’t kill the cat — or you
When we practice being in the present moment, we do that to observe and learn about our experience in that moment. When we’re on autopilot — when we’re mindless — there’s no room for curiosity. Curiosity is the antidote for being on autopilot, as well as for boredom. We can become curious about anything if we choose to.
I also mentioned acceptance, because the art of being in the present moment is accepting what is happening in that moment, regardless of how we feel about it. “Wait a minute,” you might be thinking, “why would I accept something I don’t like?” That’s a good question.
Acceptance is something that many people struggle with, and I think part of the problem is how we often define acceptance.
Acceptance means realizing that a challenging thought, situation or person really is the way it is right now. It doesn’t mean that we like it, or that we are resigned to it never changing. (It also doesn’t mean that if you’re in an unsafe or uncomfortable situation and you have a way to extract yourself from it, that you won’t.) You can accept something and still not like it.
When you can’t accept that something is the way it is in the moment, you can waste a lot of time and energy trying to force things to be something other than what they are in the moment. This is usually very stressful, it’s often not useful, and it’s certainly not mindful.
Why? Because when you allow yourself to get hooked by an unhelpful thought instead of noticing, accepting, and letting the thought pass without judgment, you get pulled out of the present moment.
Freedom of choice
There’s no right or wrong way to eat, or one right reason to eat. Still, it would be unusual if thoughts and feelings never came up as a response to our food choices and our eating. Just like with mindfulness, part of mindful eating is noticing your thoughts, feelings and emotions as they arise, without judgment.
You can note that these thoughts and feelings are there, maybe get a little curious about them, and move on. For example, if you’re eating something and your inner critic puts out the thought that you “shouldn’t be eating it,” you can notice the thought, check in with your body and your senses for how you are experiencing eating the food, and use that present moment experience, rather than your thoughts and judgments, to guide your decision to continue eating or stop eating.
Becoming more aware of your thoughts, feelings and emotions gives you more choice in the actions you take. This has two important benefits.
One, it allows you to stop living on autopilot so you can begin to unhook from habitual, unhelpful patterns. Two, it makes it easier to respond rather than react to:
Internal stimuli, such as a thoughts or a feelings (“I messed up today, and I’m feeling sad.”)
External stimuli, such as people or situations that tends to trigger troublesome thoughts or feelings (“He never really listens to me, and it makes me so angry.”)
Reacting to such stimuli might look like catastrophic thinking, such as: “I’m a failure” or “He doesn’t care about me.” It might look like behaving on autopilot by lashing out, isolating yourself, or attempting to self-soothe in ways that leave you feeling worse, such as eating an entire pint of ice cream, quickly.
By contrast, responding to such stimuli might look like noticing and naming your feelings and showing yourself compassion for the pain you’re experiencing. For example, “It doesn’t feel good to make a mistake/feel like I’m not being heard” or “Everyone makes mistakes sometimes.” You might also think about if there is any meaningful action you need to take, like having a conversation to calmly express your needs or to make amends, and what you need in the moment to care for your hurt in a way that doesn’t cause you more pain.
How does this relate to emotional eating?
Often, stress and emotional eating happens automatically. You might be feeling anxious, overwhelmed, sad, lonely, disrespected or scared. Before you know it, you’re eating, and let’s face it — you’re probably not reaching for broccoli to soothe your emotions.
When you’re trying to escape the pain of your stress or your emotions, and you are also telling yourself the food you’re reaching for is bad and you’re bad for eating it, that’s adding insult to injury.
When you’re mindlessly eating to self-soothe, using the food as a distraction or a way to numb out may be part of the package. When you eventually become aware of what you’re doing (or what you’ve done), you may start blaming and shaming yourself.
Even worse, whatever comfort or respite you might have experienced while eating has vanished, leaving you with a stomachache (possibly) and a vow that you will never do this again. Except you will, if you try to rely on willpower.
One benefit of mindfulness is that it can help you increase your awareness of physical sensations, such as muscle tension or rapid heartbeat, that tend to accompany stress and emotional states. This alone can have a direct effect on reducing stress and calming emotions, because research suggests that simply noticing, acknowledging and naming the emotion you’re experiencing can help take away some of its power and bring you relief. In other words, naming the emotion can help tame the emotion.
When you have greater awareness of emotional states and how they show up in your body, it’s easier to ask yourself this very important question when you find yourself reaching for food when you’re not hungry: What am I feeling, what do I need?
And that, dear reader, is a superpower.
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Carrie Dennett, MPH, RDN, is a Pacific Northwest-based registered dietitian nutritionist, journalist, intuitive eating counselor, author, and speaker. Her superpowers include busting nutrition myths and empowering women to feel better in their bodies and make food choices that support pleasure, nutrition and health. This post is for informational purposes only and does not constitute individualized nutrition or medical advice.
Seeking 1-on-1 nutrition counseling? Learn more about her Food & Body, IBS management, and nutrition counseling programs, and book a free intro call to see if the program is a good fit, and if we’re a good fit!
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The second attack hit the hospital in northeastern Ukraine as patients evacuated, authorities and witnesses say.
At least eight people have died in two consecutive Russian drone attacks on a medical centre in the northeast Ukrainian city of Sumy, Ukrainian officials have said.
The first attack on Saturday morning killed one person, and it was followed by another attack while patients and staff were evacuating, Ukraine’s Interior Minister Ihor Klymenko said.
Ukraine’s President Volodymyr Zelenskyy said on his Telegram channel that Russia had hit the hospital using Shahed drones, stating that eleven people were injured.
Sumy lies just across the border from Russia’s Kursk region where Kyiv launched a shock offensive on August 6, which it says is aimed partly at creating a “buffer zone” inside Russia.
Regional prosecutors said the first attack in Sumy on Saturday took place at about 7:35am (04:35 GMT), hitting the hospital where there were 86 patients and 38 staff.
The second attack took place at about 8:25am (05:25 GMT) as rescuers and police were providing assistance and evacuating patients at the scene, prosecutors said.
Dobrobat, a volunteer group that helps repair damaged homes, wrote on Facebook that its volunteers were working at the scene when the second attack came.
It posted a video showing thick smoke, explosions and people rushing to shelter as sirens wailed.
“People are just lying on the street dead,” a volunteer said, filming himself at the scene on his phone.
‘Victory plan’
Ukraine’s air force said it shot down 69 of 73 Russian drones launched overnight as well as two of the four missiles. City authorities in Kyiv said about 15 drones had been shot down over the Ukrainian capital and its outskirts.
In Russia, the Defence Ministry said Saturday that air defences overnight had shot down four Ukrainian drones over the Belgorod region and one over the Kursk region, both areas bordering Ukraine.
On Thursday, Zelenskyy visited the United States to lobby support for Ukraine, meeting with US President Joe Biden and Democratic Party presidential candidate Kamala Harris to detail what he has described in recent weeks as his “victory plan”.
He had previously described the five-point plan as a “bridge” towards a strong enough negotiating position for Ukraine to force Russia to end the war on Kyiv’s terms.
Before the meeting, Biden announced an additional $8bn in military aid for Ukraine, a package including the provision of Joint Standoff Weapon (JSOW) munitions to “enhance Ukraine’s long-range strike capabilities”.
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