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maria-carmelia · 6 years

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The rape culture thriving in the online Filipino setting

Op-Ed on the perpetuation of sexual violence and abuse on multiple social media platforms, waving the rape culture that exists in the Philippines.

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The feminist movement has come a long way from the first wave. With the increasing rise of technology, feminists are now able to quickly revolutionize the current politics of sex and gender, aiming to achieve equality among all.

In western countries, the #MeToo movement gradually grows and empowers women to voice their stories of sexual maltreatment. Whereas in the Philippines, although indeed feminism has evolved from its ancestral male-female traditions, the liberalism of the female population, is still quite a topic that is still in incredulity.

Nonetheless, there is an up rise of women embracing more their womanhood. In social networking services (SNS), we see an increasing number of women profusely sharing their experiences not only in sexual violence and assaults but also in their own sexual practices. Women are now confident in sharing photos of themselves in swimwear and lingerie. They are more willing to re-post articles that discuss sex and relationships. They admit their watching of pornographic videos. There also has been a widening growth in women supporting other women, rejecting the patriarchal dictation of beauty and behavioral standards. These are only some of the things that signify the development transfigured by feminism.

However rampant, there is still an ongoing battle between liberal and progressive thoughts and conservative and traditional beliefs. The evident magnification of confidence instilled in women is still strafed with criticisms and rejection from society. They oppose the new sculpture women have molded for themselves. It is an image that defies what once used to be accepted as true and correct. They belittle what is voiced now and attempt to sustain the truth of the past. What is most tragic is that they breed ideas that continue to subdue the newly found voice of women.

SO, WHERE HAVE WE GONE WRONG?

Rape culture is the normalization of ideologies that condone sexual violence and assault. It doesn't just concern the actual act of rape but the behavior that warrants the thinking of undermining targets of sexual violence. This includes blaming and slut shaming. It proposes a thought targeted towards the "faults" of the victim, rather than the perpetrator. Condemned are the women who want to be sexually active; shamed are they who feel lust; and blamed are the victims of sexual assault. On top of this, women are continued to be sexually objectified, majorly disregarding the role of men in the picture.

Despite the hope of utilizing SNS as a platform to inculcate why preaching feminism is a vital component in reaching equality, social networking sites platforms have proven to be a dangerous playing field for those who want to overpower the scrupulous criticisms and stratagems of the patriarchy. In fact, SNS has also been an instrument in deepening the ideologies of rape culture.

SHARING – A friend tags a friend tags a friend

Perhaps the most notable dawn of rape culture on SNS in the Philippines is the sudden surge of the ‘Pastor/Hokage Groups’ back in 2017. In essence, ‘Hokage Groups’ were different online communities based on illicit posting and sharing obscene photos and videos of women without their consent. Members of the group were expected to be active in commenting, contributing files, and rating women in the videos. Although Facebook has investigated and removed pages that were utilized as platforms to disseminate such, some continue to do so. Time and time again, there will be a pop of scandal on Facebook, igniting a race between several interested netizens to hold a grab of the footage. A quick search on Facebook’s search engine would also show a list of such content.

COMMENTS: They want it. They would’ve fought if they didn’t want it. They only pretend they don’t like what’s happening. She asked for it.

The idea here is that if women are humiliated by the public, they should not have agreed to perform in sexual activities, to allow it to be filmed or recorded and that they are to blame for their circumstances. How this extends the arm of rape culture is that not only have the women been violated of their privacy rights, they will now carry the burden of externally invoked indignity; whereas men are hailed champions for their conquer. Women are stripped off respect; whereas men are given it. Women become the object to lust over, and the subject of discussion; whereas men are rarely given the accountability and enlightenment about the harmful effects their actions triggered.

Some people, men, and even women forget, or rather dismiss the idea that it takes two to tango. Women have much liberty to engage in any form of sexual activities as much as any men. They can indulge in pleasure as men do. The only thing that people don’t into account is that women give their consent to the activity, but not to its broadcast.

TARGETING – We hit the bull’s eye!

After the disbanding of the Hokage Groups, a number of pages and groups continue publishing obscene content. However, it is important to point out that some of these groups broadcast these only for clickbait. Photos will be edited and will include captions that insinuate sexually invoked ideas to entice people, and many of the videos shared online cannot be played at will. To have access, permission from the administrator of the page is required.

A well-known YouTuber, Rei Germar, has been a target of this. In her tweet, she shares a post originally posted from a Facebook account (Christian Marbella) objectifying her and another unidentified female in the photos. Germar was quick to call out the post and threatens to sue the Marbella. He then excuses himself by claiming his account was hacked. Regardless whether this is true or not, the post poses as a danger not only to Germar, but to all women because it shows how easy it is to alter visuals and create stories sexually shaming and objectifying them.

In early 2018, the Pick-up Artists (PUA) Academy has also been under heat for their disreputable seminars on how to ‘pick-up’ girls. In a video that went viral, PUA Academy teachers were found coaching their participants how to coerce women into sex. Apparently, when a woman says no, it’s because “gusto nila nagpapaforce."

When asked, PUA Academy defends its purpose and claims that they encourage ‘shy-type’ boys to pursue courtship. However, Paula Valbuena shared on Twitter multiple screenshots displaying how conversations among PUA Academy participants converse with each other. From her screenshots, we see that men are not exactly encouraged to be confident, more so that they are fuelled to prey on women and hate on those who oppose their actions.

COMMENTS: It’s not really rape. He didn’t mean to. They are misunderstood.

In this scenario, women are unknowingly being sold off digitally from one man to another – acting as sex slaves to please the satisfaction and entertainment of men. They have become puppets stringed to their own masters, moving to the will not of their own.

What’s more despairing about this is there will be people who will defend these perpetrators and argue that their actions are misinterpreted and that it wasn’t their true intention of sexually violating these women. Again, we see a behavior that belittles the assault, and that disregards the consequences. We see a mindset that cannot grasp that women feel offended and suffer trauma because of the objectification.

We have to accept that men are not incapable of thinking and assessing the weight of their actions. Predominantly assumed to be the more powerful sex, it should be safe to also assume that they have the capacity to have reason and logic just as women have. But rape culture has evolved them to be naturally blinded from the repercussions that affect women and the toxic masculinity that emulate from their actions. Rape culture trained them to choose not to see because they are reinforced by the notion that ‘boys will boys’; that men cannot change the way they behave and think; that men are fueled by an array of sexual desires; that women are designed for the purpose of serving and amusing men; that women are tools set to fulfill the satisfaction of men; the women have no intellectual potential. Essentially, rape culture identifies our roles for us in society.

Stories like Germar’s and Valbuena’s are only a couple of the many victims from the digital sex trade.

HAHA - THE JOKE’S ON US

Studies have shown that there is an under-reporting of cases. Victims of rape have also outspoken online the difficulties in coming forward – from admitting to themselves that it happened to sharing their stories, to pressing charges, to their finding themselves being the ones under question rather than the perpetrator.

There has been a handful of posts on Facebook in 2017/2018 where men are caught in the act of sexual assaults. Many have similar foundations to their stories: in a public transportation vehicle, a man has his genitalia out or is taking pictures of women across or beside him.

Similarly, a video went viral in December 2018 of a woman reprimanding a man who has his genitalia out in front of her inside a bus. Admittedly, these posts did garner a negative response from netizens with them having a common agreement the absurdity of the men’ actions. There was a sudden peak of discussion of the sexual assaults women face every day while commuting.

Unfortunately, over time, the part of the video where the woman yells “putang ina mo!” has been transformed into a meme. The extremities of what had happened had been downgraded to a mere laughing matter. No longer is it associated with a crime against women. Rather, it has turned to the many of the memes that will be forgotten in due time.

Note: I can no longer find the links to these as Facebook seemed to have removed them from the system.

COMMENTS: It’s not really rape. It’s only a joke.

Although Filipinos have been known to make the most serious of matters a lightweight, the danger of making into it a meme only suggests that the issues women face can easily be overlooked. Remarks such as “it’s not really rape” and “it’s only a joke” harm women because it does not consider the disrespect, humiliation, and trauma that they encounter.

How many women must come forward, and how long do women must suffer before men begin to believe and accept the consequences of the rape culture?

***

These examples reflect only a portion of the rape culture that lives on SNS. Because of these examples, women become restrained. It becomes a backlash in the feminist movement of empowering women to be open about their sexuality.

Issues like this frequently focus on publicly shaming women and their involvement in sexual matters. Perpetrators are less given attention, and are, therefore, a little bit more emancipated from societal condemnation. This is because men have been predetermined to have sexual appetites, to be sexually active, and to act on them; whereas women hold the role of feeding these said appetites. The rape culture unfetters that patriarchy and continues to enslave women.

How women portray themselves online and how they behave is not automatic consent for men to take ownership of their sexuality. How far feminism has gone to empower women in their sexuality is not consent that men can sexualize them too. Why women no longer conceal this is because they no longer want to be chained by the expectations of men. Women have the same hunger as men, and we have much power to say yes or to say no in this matter.

#eng

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hvilleicehockey-blog · 5 years

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Affiliate marketing

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seoxtop943-blog · 6 years

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analiecious · 6 years

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Five Common Myths About SEO 2019

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Key phrases are extremely important to the particular SEO article writing guidelines. SEO is often component of an overall internet marketing and advertising strategy and complements other methods like social media marketing, articles marketing and more. The conference brought together thirty eight speakers, 15 sponsors and more than 1500 of the search industry's brightest and the best involving search for a day associated with actionable SEO advice and marketplace leading content. A principal benefit associated with SEO is its cost-effectiveness because there is no payment toward the search engine for getting placed within it. This is definitely very important for the 'search head', high volume low purpose searches that are expensive within paid search. In 2019, I believe that will Google will continue to drive paid search ads and declare the majority of the over the fold organic SERP. Since, paying a search motor to put your business internet site at the top of the list doesn't come cheap, the particular next smartest thing one may do is to use lookup engine optimization or SEO methods to increase the clicks toward the website and help this work its way up the particular search engine's results page. If you are nevertheless sticking with old SEO criteria strategies and searching optimized key word for the article, Sorry! One thing is usually crystal clear: if you desire people to discover your function, you need search engine marketing (SEO). This just about all means when you're thinking regarding your SEO strategy, you require to think about how your own social networking strategy fits into the particular puzzle, too. As your visitors slowly increases, be sure to include various other SEO strategies (like adding exterior and internal links, guest publishing, etc) to engage more customers and keep your metrics higher. Google has still left a very narrow band associated with opportunity when it comes in order to SEO - and punishments are made to take you out associated with the game for some period while you cleanup the infractions. Head of Marketing, He Edstrom, at BioClarity, a San Diego based health-science company, thinks that SEO is going in order to see a decreased importance within 2019, and SEOs should begin ensuring they're competent in SEARCH ENGINE MARKETING. The best rank that you could notice the profile with contact information and maps on right hands side of search result web page is achieved after long treatment for using SEO tactics. Numerous search engine optimisation. Search Engine Optimization (SEO) is the technique of enhancing a website for search motor discovery and indexing. SEO is actually a technique which search motors require that sites must enhance properly, so that they show up high in search results. The European Search Honours is an international competition that will shines the spotlight within the best SEO and Content Marketing companies in Europe. When a person think of a white head wear you may think of the particular Kentucky Derby or perhaps a Royal Wedding ceremony but in SEO speak this means the group of strategies involving the best practice, the particular ones that earn you most of the gold stars plus brownie points, the ones that will don't use bad manipulations to achieve traction or ranking, but individuals who do what they perform to the best of their own abilities, create wonderful content plus follow all the rules. Also, well worth bearing in mind is of which Google pay attention to developments and what their customers desire, if you want to continue to be ahead of the game plus make sure your SEO will be fit for any 2019 audience, that is worth ensuring you furthermore include SEO techniques that embrace newer trends such as tone searching. The search engine optimisation (SEO) solutions are designed to increase presence inside the algorithmic (natural”, organic”, or free”) search results in order to deliver high quality, targeted visitors to your site. We might suggest them as an agency for the range of digital marketing providers from content marketing and on-page SEO. In short, we think that SEO in 2019 will certainly have to shift focus also more towards answering people's queries and solving people's problems. With this SEO article composing guidelines formula it pleases the particular search engines and the visitors reading the content. Search Engine Search engine optimization Starter Guide — This guideline was written by Google and possesses many SEO best practices regarding webmasters.

Erase all duplicated content material; it will increase your SEARCH ENGINE OPTIMIZATION ranking. Long-term: as discussed over, you'll ultimately get more research traffic from better usability, actually though you don't squeeze every single last drop from the SEO-trick lemon. However, to accomplish all this particular, web-developers use SEO custom providers, that have long-lasting SEO Search engines rank. That being said, companies usually have little or simply no time for you to maintain up with the latest advancements in SEO techniques. Social search motor optimization is largely built on user-generated content. Keywords are at the cardiovascular of SEO, but they're really not your first step in order to an organic growth play any longer. Obviously, reviews are a powerful kind of customer content that has massive implications for SEO and improving organic traffic. With right seo and with the help associated with an SEO expert however, your own website can give you a good increasing number of visitors plus exposure. Just keep in mind to pay attention to strong content creation and copywriting basic principles, engage your viewers deeply, plus stay abreast of technical tendencies such as backlinks, SEO health, site acceleration, and schema. SEOmonitor pricing is based on the particular number of websites and key phrases you track. So, I actually would say that 2018 is definitely a challenge for Google, simply because much as it could be for SEOs. The SEO Guide Keyword Suggestion Tool aggregates lookup data and provides volumes, associated terms, and more.

A few search engines have also offered to the SEO industry, plus are frequent sponsors and visitors at SEO conferences, webchats, plus seminars. If a person have a website that a person want to become easily discovered by a search engine, you have to increase your site rank via SEO as well. Some SEARCH ENGINE OPTIMIZATION companies focus on link building” and increasing the authority associated with their clients' websites. Through an SEO perspective, we had been introduced to RankBrain nearly 2 years ago, a machine-learning synthetic intelligence that Google's been making use of to process an extremely huge proportion of search results. Specifically, you'll discover exactly how to make use of advanced on-page SEO strategies (like Bucket Brigades”) to get higher Google ratings and more organic traffic. Search engines has introduced (at least) the ‘percieved' risk to publishing plenty of lower-quality pages on your own site to in order in order to curb production of old-style SEARCH ENGINE OPTIMIZATION friendly content based on manipulating early search engine algorithms. Grey hat SEARCH ENGINE OPTIMIZATION is entirely centered on enhancing search engine rankings. There are numerous aspects to SEARCH ENGINE OPTIMIZATION, from the words on your own page to the way some other sites link to you upon the web. So, rather than viewing SEARCH ENGINE MARKETING as an umbrella term covering SEO, it's more accurate in order to view SEM (paid search) plus SEO (organic search) as independent entities to use as a part of your Search Marketing arsenal. Based on SEO software program company Moz's bi-yearly survey upon search engine ranking factors, the particular titles on your page are usually one of the nine almost all important considerations a search motor makes. Having an SEO technique that effectively promotes your picture taking business, driving new traffic plus taking into consideration the requires of the site visitors even though you concentrate on perfecting your own art is a really strong tool. SEO is Research Engine Optimization and it will be required for make a internet site view-able. And you may see the section on exactly where to use keywords for even more information on integrating these key phrases into your SEO content technique. 22. Use social media in order to boost local SEO. SEO is the acronym for Seo. Even though certain techniques of SEO articles 15 Important Facts That You Should Know About SEO 2019 remain the same, like not really compromising on quality; there are usually definitely techniques which have progressed from the past and a person should find out whether your own SEO articles writing services are usually very well aware of that will or not. SEO service companies are specialized in increasing the particular traffic to your site simply by increasing your position in the particular search engine ranking positions. Entice international people to your internet sites with these SEO tips. The top challenges within organic SEO are link constructing (easy-to-get links no more possess much value) and keyword analysis (the low-hanging fruit is lengthy gone). For instance, the phrase ‘SEO tips' is furthermore included inside the less aggressive phrase ‘SEO tips 2019', which usually is searched for too. Given that lookup engines have complex algorithms that will power their technology and every person's marketing needs are unique, wish unable to provide specific SEARCH ENGINE OPTIMIZATION advice to our customers. We all think SEO in 2019 will discover a shift to focusing much more on user intent, problem resolving, and hyper locality in purchase to capitalize on the continuing rise of voice search. Private demographic information would come in a great deal handier in 2019 as considerably as the ranking of key phrases is concerned. Links are one of the particular most important SEO ranking aspects. However, more advanced that will readers will recognize the reduced quality of sites employing dark hat SEO at the cost from the reader experience, which usually will reduce the site's visitors and page rank over period. So - THERE IS SIMPLY NO BEST PRACTICE AMOUNT OF FIGURES any SEO could lay down because exact best practice to GUARANTEE a title may display, in full in Search engines, at least, because the search little title, on every device. While getting as many pages listed in Google was historically the priority for an SEO, Search engines is now rating the high quality of pages in your site plus the type of pages this really is indexing. Jerrika Scott, Digital Marketing Specialist with Archway Cards Ltd, also thinks in voice being the tendency of 2019 rather than 2018. Today, in spite of all the hype about regardless of whether SEO is dead, we discover that organic search is nevertheless one of the highest RETURN ON INVESTMENT digital marketing channels. Regarding successful team management and inter-client cooperation, online editors really are usually a must, especially those which usually detect and highlight critical SEARCH ENGINE OPTIMIZATION errors, non-unique, text, and key word stuffing. By the end of this particular module, you should be capable to define Search Engine Marketing and explain the basics associated with SEO as being a business (as nicely as how SEO shapes the particular Internet itself. ) You'll furthermore be able to explain the particular differences between three main SEARCH ENGINE OPTIMIZATION job types, and be ready to choose a career that will best suits your current targets. A highly effective research marketing campaign, will encompass each search engine optimisation (SEO) plus pay per click advertising (PPC). One of our favorite on-line toolkits is SEMrush, which consists of a variety of tools with regard to SEO, content marketing, and search engine marketing techniques. An SEO Content Writer will be someone that writes content for the particular purpose of having it display up on search engines plus gain website visitors. Internet marketing perfect for the platform of SEARCH ENGINE OPTIMIZATION or Seo. With voice search arrives two areas of interest in order to SEO folks wishing to link with consumers: intent and circumstance. SocialSEO is proud to help future experts in the planet of business and marketing along with the annual SocialSEO Digital Marketing and advertising and SEO Scholarship. Finally SEO Wise links enables you to established nofollow attribute and open hyperlinks in new window.

PeepCon (which stands for The Individuals Conference”) seeks to teach doable SEO and digital marketing training. See how Matthew had taken a website from zero in order to one million visits in much less than a year, using the mix of blogging, content marketing and advertising, and SEO. Solid comprehending of the keywords, questions, and even phrases your ideal customers make use of to find your products plus services is critical to efficient SEO. 34. Applying SEO practices (such keyword optimization) to social networking boosts discoverability when users search cultural platforms like Facebook and Youtube . com. Onsite SEARCH ENGINE OPTIMIZATION Guide — If you the particular actual link, you will observe a opt-in button where a person can download the Onsite SEARCH ENGINE OPTIMIZATION Guide. ” Matt Diggity will a lot of testing upon his own sites, which means this guidebook reflects what on page strategies are working best for your pet. One important aspect associated with taking care of SEO is definitely identifying issues that are harming search engine ranking positions plus reducing the traffic you obtain through SERPs. User-generated content like reviews assist SEO through SMO, because this often comes in the type of social shares, likes, or even commenting, or common threads such as hashtags that point back in the direction of a brand. Local SEARCH ENGINE OPTIMIZATION services offer a very focused online marketing approach, (it's not really like dropping off brochures upon front-porch steps or paying for a good ad in a local paper that could or may not really be seen by a probable client that is actually fascinated in your products or services).

SEO is really the shortened phrase for search motor optimization. I believe SEO within 2019 will largely be such as SEO in 2018, with the particular exception of some big” Search engines update that wipes out sufficient websites to make people think the algorithms have grown significantly smarter. SEARCH ENGINE OPTIMIZATION works by optimizing a cyberspace pages, conducting keyword research, plus earning inbound links. The organization offers excellent SEO packages that will help rank the clients' site within top three pages associated with search engine pages. That can make SEO an ideal lead era tool, because when searchers stick to links back to your web site, you have the chance in order to convert them to leads, plus later make sales. Whenever asked to point out principles that are unique towards the particular web, most people will arrive up with two main types: SEO and social media. How many links do a person need for good off-page SEARCH ENGINE OPTIMIZATION? If you are performing a professional SEO audit to get a actual business, you are going in order to have to think like the Google Search Quality Rater Plus a Google search engineer to offer real long-term value to the client. 44. Give your own social media profiles an SEARCH ENGINE OPTIMIZATION boost. 10% of our experts believe that will there's likely to be the lot of focus on cellular in 2019, as older SEOs realize optimizing for desktop is usually pointless. White hat SEO is not really just about following guidelines, yet is about ensuring that the particular content the search engines indexes and consequently ranks will be the same content the user will see. Search engines regard metadata plus meta keywords as less essential than they used to, thanks a lot to many years of dark hat misuse, however the name of your page and the relevancy towards the content can always be a highly essential factor in SEO. SEO is important because this helps you get found simply by improving your ranking online lookup results. Inorganic SEO will be good for populating links with regard to your website, even on additional websites which signed up intended for online ads to be demonstrated on their web pages. Of course, finding the period for you to write your own SEO articles daily can end up being difficult in light of the particular fact that you still have got a company to run. Social media offers its very own perks aside from SEARCH ENGINE OPTIMIZATION value. So when you think about it, SEARCH ENGINE OPTIMIZATION is really just a procedure of proving to look engines that will you are the best web site, probably the most authoritative, the most reliable, the most unique and fascinating site that they can provide to their customer - the particular searcher. SEO professionals employ the variety of different ways associated with make websites appear higher inside your list of results and create it much more likely that will you'll click on them in order to find what you're looking with regard to. SEO more usually talk regarding domain trust and domain expert in line with the amount, type and quality of inbound links to a site. SEO entails attaining a higher ranking within search engines via changes in order to your site content and program code to make it more appropriate and therefore more search motor compatible. Still, even for the particular best websites, maintaining a best organic SEO ranking requires regular keyword monitoring and content re-doing. Writer and consultant Peter Kent offers helped businesses including Amazon plus Zillow with SEO and on the internet marketing. Very first, understand that schema markup will be one of the most effective, least used parts of SEARCH ENGINE OPTIMIZATION today Schema are basically short snippets of data that may give extra information to find customers and search engines. SEO is definitely a marketing discipline focused upon growing visibility in organic (non-paid) search engine results. Simply no matter how many times Search engines tweaks or evolves The Formula, from Panda to Penguin in order to Polar Bear, these logical plus intuitive core SEO tips ought to remain timeless. Certainly, all those searching for SEARCH ENGINE OPTIMIZATION agencies will have to create their selection by passing SEARCH ENGINE OPTIMIZATION companies through careful and careful scrutiny, to ensure that all of them to get the best within search engine optimization for their own business website. The article provides you 12 tricks for E-commerce plus establishing an SEO optimized web site which will help you improve your business exposure and visibility upon search engines. Making use of keywords in your article name, article body and resource is definitely a great SEO article composing strategy that may make your own articles more effective in getting attention from search engines. Use SEO strategies like as transcripts and tags in order to help your videos appear increased in search results and entice more viewers over time. A lot of of these so-called 'tweaks' include advertising and link-gathering, and I actually use SEO and article advertising for that. Within 2018, your SEO success will not depend on how well a person optimize your website for Search engines. But if you're brief on money, use these diy SEO suggestions to improve your natural rankings. If you choose SEARCH ENGINE OPTIMIZATION, you're helping Google's spiders in order to crawl and understand your content. The job of a good SEO is to manage the particular optimization of websites to assure they gain web site traffic from lookup engines such as Google and Bing. One great part of content that will ranks well within the lookup results is its beginner's explained SEO. SEOs plus online marketing specialists in common who are dealing with global Blog9T websites or for online firms thinking about going international may certainly benefit from attending ISS. We might like to serve you in order to save money and your power by offering affordable SEO solutions to increase link popularity. Work the key word into the SEO page name, content header, image, image oll text, etc. SEO equipment provide position monitoring, deep key word research, and crawling through personalized reports and analytics. Certainly, white hat SEO always integrated creating high quality, unique content material as a prerequisite for acquiring long-term quality results, this reality hasn't changed. Beyond compensated and organic, there are some other types of SEO and expertise and niches within search motor marketing. But definitely, the acronym many people ask about is SEARCH ENGINE OPTIMIZATION, or search engine optimization. Between this plus 2017's Best SEO Campaign prize from the UK Search Honours, it's clear the world is usually starting to recognize Elephate because one of the most trustworthy SEO and Content Marketing organizations in Europe. To understand how SEO functions to improve search rankings, we will have to break it lower a little. Whichever way you choose in order to categorize keywords, one of the particular most important steps in SEARCH ENGINE OPTIMIZATION does keyword research. Some good examples of White Hat SEO consist of optimizing META tags, putting key phrases in URLs, submitting sites in order to directories, making sitemaps, obtaining hyperlinks on related sites, and producing keyword-optimized content. An SEO Executive optimizes web sites to create them show up increased on search engines like search engines and gain more website guests. Nevertheless, the brand-new trend in SEO is ideal for long-tail keywords and even more conversational searches. SEO is the great marketing tool for the particular websites promoting their businesses on the web. Still, the keyword factor of SEO is becoming progressively difficult with Google Adwords concealing volume data. Making use of advanced Search engines semantic search algorithms, we link the gap between old college SEO and the new content material marketing. Tug has been appointed specifically to roll out a multi-lingual search engine marketing techniques campaign using its knowledge in international SEO and PAY PER CLICK.

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7 Things You Need To Know About SEO 2019 Today

Perform you aspire to be a Lookup Engine Optimizer (SEO)? By merging a whole new way to work along with SEO and prioritized lists associated with recommendations—not to mention competitor evaluation and keyword monitoring—Siteimprove SEO is definitely your all-in-one tool to develop traffic, prove ROI, and effortlessly create content. All the SEO developments listed here may have started in late 2017 or earlier 2018, but their true advantage could be reaped in 2019. Google's Ruben Mueller said on Twitter, along with the disclaimer of him placing his user hat on (ofcourse not Google hat), that relabeling outdated content as new, with simply no additional changes is a poor SEO hack. All of us associated with creatives, designers & developers function alongside our SEO & articles teams to ideate, research, style & create remarkable infographics and interactive content for brands that will get shared across the internet. Contemporary SEO strategy could be the process associated with organizing a website's content simply by topic, which helps search engines like yahoo realize a user's intent when looking. Page loading time is dependent upon Page Load speed, Web page loading time is one associated with the important factors in Cell phone SEO 2017. Sociable Media as a platform are not able to be ignored in any SEARCH ENGINE OPTIMIZATION plan. Seo stands with regard to search engine optimization, when a person are searching for an SEARCH ENGINE OPTIMIZATION or Search Engine Optimization Organization then you needs to appear for various factors which may have a favorable and undesirable affect on your business. A greater number associated with people will stick to tone of voice search, so SEO specialists can need to adjust to this particular relatively new kind of lookup. Seo or SEO is definitely a powerful method to generate targeted traffic to your internet site and hopefully increase your bottom level line. Whilst many marketing tactics rely upon you reaching out to your own audience, SEO gives you the particular power to achieve people whenever they are actively searching away information related to your solutions and products. Light hat SEOs the actual suggestions of Google and other research engines like google. As Google's search engine outcomes become increasingly monetized and additional platforms such as Amazon plus YouTube gain more SoV plus search volume, I think we are going to overdue for the focus associated with SEO to shift far through Google. Traditional SEO will be focused on building (keyword relevant) links and (keyword relevant) content material. The main reason they may sometimes misunderstood is because there are a whole Internet underbelly of alleged SEO companies that you may pay to link to your own site on their networks associated with low-quality articles. However, before we obtain to our main event, We must note that after the 2017 edition of SEO styles launched last year on Lookup Engine Journal, we heard the couple of complaints about simply how long it was. After that your boss tells you if you're accountable for search engine marketing (SEO), too. Michael jordan Harling, SEO Specialist at Roman Blinds Direct, agrees with the particular consensus that voice search can be the trend in 2019. SEO differs from local research engine optimization in that the particular latter is targeted on customizing a business' online presence therefore that its web pages is definitely going to be displayed simply by search engines when a consumer enters a local search with regard to its products or services. The challenge for webmasters plus SEO is that Google does not want business people to rank regarding lots of keywords using autogenerated content especially when that generates A LOT of pages upon a website using (for instance) a list of keyword variants page-to-page. In time, the series between social media marketing management, channel advancement, and SEO will be considerably blurrier than it really is definitely today. In 2016, SEO experts have got determined which factors are almost all likely to affect your SEARCH ENGINE OPTIMIZATION rankings. Customers and marketers will need in order to begin implementing multiple forms associated with digital marketing tactics including compensated search, social media marketing, nearby SEO, in addition to SEARCH ENGINE OPTIMIZATION if they hope to rule a given Google SERP. Before beginning with this, the SEO professionals should visit your organization and realize each and every aspect associated with your company so that they will can help your achieve your own marketing goals. What really matters in SEARCH ENGINE OPTIMIZATION in 2018 is what a person prioritise today to ensure that will in 3-6 months you may see improvements in the high quality of your organic traffic. Mobile will account for 72% of US digital ad invest by 2019. Search engine optimization (SEO) is one of typically the most important marketing things to consider upon your studio website. SEO might generate a sufficient return upon investment However, search engines are usually not purchased organic search visitors, their algorithms change, and right now there are no guarantees of carried on referrals. A great starting point whenever using keywords for SEO is definitely to identify existing pages that will may use some optimization. These are called keywords, plus as you will see, these people are an important part associated with SEO. In fact, this particular will actually hurt your home page's SEO because search engines such as google will recognize it since keyword stuffing - or the particular act of including keywords particularly to rank for that key phrase, rather than to answer the person's question. Just before we begin, one thing a person want to keep in thoughts when using some of the following SEARCH ENGINE OPTIMIZATION elements is not to overdo it. You might be enticed to shove a lot associated with keywords onto your pages, yet that is not the objective. In situation you create links to various other websites and reverse, it can improve your SEO ranking. Really Cisco predicts that globally, on-line video traffic will be eighty percent of all consumer Web traffic by 2019 (a quantity that is up from sixty four percent in 2014). I've bookmarked therefore many SEO websites and sources that it's overwhelming to actually look at. Link authority is the major component of SEO, yet purchasing links is forbidden simply by Google, Bing, and other lookup engines. Erase all duplicated content material; it will increase your SEARCH ENGINE OPTIMIZATION ranking. Long-term: as discussed over, you'll ultimately get more lookup traffic from better usability, actually though you don't squeeze each last drop from the SEO-trick lemon. However, to accomplish all this particular, web-developers use SEO custom solutions, that have long-lasting SEO Search engines rank. That being said, companies usually have little or simply no time for you to maintain up with the latest advancements in SEO techniques. Social search motor optimization is largely built on user-generated content. Keywords are at the cardiovascular of SEO, but they're really not your first step in order to an organic growth play any longer. Obviously, reviews are a powerful kind of customer content that has massive implications for SEO and increasing organic traffic. With right search engine optimization and with the help associated with an SEO expert however, your own website can give you a good increasing number of visitors plus exposure. Just keep in mind to pay attention to strong content creation and copywriting principles, engage your viewers deeply, plus stay abreast of technical tendencies such as backlinks, SEO health, site velocity, and schema. SEOmonitor pricing is based on the particular number of websites and key phrases you track. So, I actually would say that 2018 is definitely a challenge for Google, mainly because much as it may be for SEOs. The SEO Publication Keyword Suggestion Tool aggregates research data and provides volumes, associated terms, and more. A few search engines have also offered to the SEO industry, plus are frequent sponsors and visitors at SEO conferences, webchats, plus seminars. If a person have a website that a person want to become easily discovered by a search engine, you have to increase your site rank via SEO as well. Some SEARCH ENGINE OPTIMIZATION companies focus on link building” and increasing the authority associated with their clients' websites. Through an SEO perspective, we had been introduced to RankBrain nearly 2 years ago, a machine-learning synthetic intelligence that Google's been making use of to process an extremely big proportion of search results. Specifically, you'll notice exactly how to utilize advanced on-page SEO strategies (like Bucket Brigades”) to get higher Google search positions and more organic traffic. Search engines has introduced (at least) the ‘percieved' risk to publishing a lot of lower-quality pages on your own site to in order in order to curb production of old-style SEARCH ENGINE OPTIMIZATION friendly content based on manipulating early search engine algorithms. Grey hat SEARCH ENGINE OPTIMIZATION is entirely centered on enhancing search engine rankings. There are several aspects to SEARCH ENGINE OPTIMIZATION, from the words on your own page to the way additional sites link to you upon the web. So, rather than viewing SEARCH ENGINE MARKETING as an umbrella term covering SEO, it's more accurate in order to view SEM (paid search) plus SEO (organic search) as individual entities to use as portion of your Search Marketing arsenal. Carrying out technical SEARCH ENGINE OPTIMIZATION for local search engines will be really a similar process. Search engine optimization (SEO) is definitely a way to generate even more (and desired) traffic to your own site with the help associated with better search engine rankings regarding a keyword. SEO had gone through drastic changes over the yrs and getting higher rankings upon search engines by stuffing the particular information with too many key phrases is a thing of the particular past. This should be considered a essential part of any local SEARCH ENGINE OPTIMIZATION checklists, as reviews and rankings could make it easier to stand out in search engine results. Research Engine Optimization, or SEO, need to rank in as one associated with the biggest part of your own finances for online advertising. SEO or even Search Engine Optimisation is the particular name given to activity that will attempts to improve search motor rankings. Search engine marketing The Rank Of SEO 2019 In Consumer's Market (SEO) is the procedure intended for affecting the visibility of the website or a web web page in a web search engine's unpaid results—often referred to since " natural ", " natural ", or "earned" results. Nearby SEO utilizes a variety associated with strategies — getting your web site ranked on search engines such as Google, business directories such because Yelp, Superpages, Foursquare, Yellowbook, Search engines My Business listing, Bing Locations for Business page, localized articles on your website, online evaluations and other strategies. We frequently compose in-depth analyses on the method SEO and digital marketing is definitely used to boost the traffic in order to various websites. The much better you get at SEO, the particular more traffic - and even more leads - you're likely in order to attract over time. To find away more read our 2019 styles in SEO marketing report. Are voice searches plus it's expected that by 2019, 67 million voice-assisted devices will be going to be in make use of in the U. S. These types of kinds of changes and provide on your website shouldn't become a problem logistically — the particular overall practice among the greatest web companies nowadays is making sure that websites are flexible sufficient, especially for SEO purposes. Whether you will be a marketer, webmaster or company owner, it is very essential invest in voice SEO marketing to reap benefits in 2019. We said earlier that sociable media isn't a direct SEARCH ENGINE OPTIMIZATION ranking factor, so you're most likely wondering why we're even talking about it. The particular effects of Black hat SEARCH ENGINE OPTIMIZATION are temporary, it shouldn't take the particular search engine long before this spots these illegal strategies plus then penalizes you; the lookup engine may spam your hyperlinks and if you continue making use of these malpractices the search motor will altogether block your web site and links. Algorithmic chasers, technical SEOs, plus Google Doodle followers should develop their technical skills to concentrate on emerging voice search technology and AI applications. Single Grain is a electronic marketing agency in order in order to companies like Uber, Amazon plus Salesforce grow their revenues on-line using SEO and paid marketing. There is definitely no magic wand in your own hands to regulate or manage your competitors' strategies or administration, Google analytics update, or user's behavior communicate business but a person can manage your SEO. In this particular new environment, the digital marketing expert who views SEO in the broader context will surely come out there ahead of the competition within 2018 and beyond. Good SEO publications explain in detail how greatest to use keywords and just how to structure your entire internet site to attract the attention associated with search engine spiders and associated with human visitors, and a posting such as this cannot perform the topic justice. While businesses start on an SEO advertising marketing campaign, they should realize that a good entire marketing campaign can drop flat on its face in the event that a business is unable in order to reach the masses, that is definitely, their target audience. If your own pages were designed to obtain the most out of Search engines, with commonly known and right now outdated SEO techniques chances are usually Google has identified this plus is throttling your rankings within some way. Numerous business people find keeping upward with the "moving target" associated with SEO distracts them from everyday priorities more than they actually imagined, so it's good in order to appear closely at what can make sense for every business. The software process for the SocialSEO Electronic Marketing and SEO Scholarship will be done 100% electronically and demands the next list of materials. Without the doubt, one of the greatest trends that has already started to take place and may continue well into 2018 will be the consolidation of niche MarTech gamers by larger content cloud suppliers, with the role and significance of SEO increasing significantly all through this transformation. SEO Internet marketing offers major components, which develop the particular website traffic, and top research engine rankings. SEO is brief for Seo, and there will be nothing really mystical about this particular. You might have heard the lot about SEO and exactly how it works, but basically exactly what is a measurable, repeatable procedure which is used to deliver signals to search engines that will the pages are worth displaying in Google's index. Topic clusters possess been lauded because the future associated with SEO and content strategy, yet are widely underreported on (so now's the time to hit! ) 93% of B2B companies use content marketing. Teresa Walsh, Marketing Professional at automobile site, Cazana, forecasts that hyper organic targeting will increase its importance in 2019 with more location search plus more voice search. We get to the particular bottom of on-page SEO difficulties in order for search motors to clearly see what your own website is all about. SEO requires you to continuously be considered a student because of just how quickly the algorithms of research engine companies change. Google's punishing methods probably class pages as some thing akin to a poor UX if they meet certain detectable criteria e. g. lack associated with reputation or old-school SEO stuff such as keyword stuffing a site. Also companies considering about getting Search engine marketing services should go through these types of magazines to familiarize themselves making use of the latest trends within the particular SEO and web-based marketing market to allow them to evaluate the assistance offered for all of them from the selected SEO companies. Mobile SEARCH ENGINE OPTIMIZATION in 2018 will probably be all regarding Progressive Web Apps (PWAs). The term SEARCH ENGINE OPTIMIZATION also describes the making internet pages easier for internet lookup engine indexing software, known because "crawlers, " to find, check out, and index your internet site. 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Ask any SEO services company and they will tell a person that whenever a page is definitely searched, the major search motors spiders search it through hyperlinks. Effective SEO aims to boost research engine position, user visits, come back visits, and to improve transformation rates, which reflect the quantities of visitors who take preferred actions on the site. Wise SEARCH ENGINE OPTIMIZATION activities increase your rankings in the particular search engine results page (SERP). This is the greatest goal for ecommerce SEO, plus the traffic those links will certainly bring through will convert in a very high rate. Upon the subject of speed, in the beginning of 2017 presently there was still much resistance in order to AMP in the SEO local community overall, but as we mind toward 2018 that feels in order to be dissipating now somewhat along with a reluctant acceptance that AMPLIFIER looks as though it's not really going away sooner. 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In the event that you do these on-page plus off-page elements of SEO with least along with your rivals, you can achieve higher research engine ranking positions in the particular organic section of search motor results pages and have the quality website capable of keeping your revenue goals. In my opinion that 2018 is going to be the particular year where voice search changes how users search and SEOs need to optimize. SEO or Search engine search engine optimization is a term coined jointly to describe the techniques that will the website should use in order to boost its rankings on the search engine. But definitely, the acronym many people ask about is SEARCH ENGINE OPTIMIZATION, or search engine optimization. Between this plus 2017's Best SEO Campaign prize from the UK Search Honours, it's clear the world will be starting to recognize Elephate because one of the most reliable SEO and Content Marketing companies in Europe. To understand how SEO functions to improve search rankings, most of us have to break it lower a little. Whichever way you choose in order to categorize keywords, one of the particular most important steps in SEARCH ENGINE OPTIMIZATION does keyword research. Some good examples of White Hat SEO consist of optimizing META tags, putting key phrases in URLs, submitting sites in order to directories, making sitemaps, obtaining hyperlinks on related sites, and producing keyword-optimized content. An SEO Executive optimizes internet sites to create them show up increased on search engines like search engines and gain more website guests. Nevertheless, the brand-new trend in SEO is ideal for long-tail keywords and even more conversational searches. SEO is the great marketing tool for the particular websites promoting their businesses on-line. Still, the keyword element of SEO is becoming more and more difficult with Google Adwords concealing volume data. Making use of advanced Search engines semantic search algorithms, we link the gap between old college SEO and the new content material marketing. Tug has been appointed solely to roll out a multi-lingual search engine marketing techniques campaign using its knowledge in international SEO and PAY-PER-CLICK.

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michellemoyer · 6 years

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10 PR Techniques for Boosting Your Brand

When you cut yourself, do you look for a Band-aid or a plastic bandage? How about when you need to blow your nose, do you ask for a Kleenex or a tissue? What about when you are having lunch at a fast-food restaurant, do you order a Coke or a cola?

These labels are proprietary eponyms, and they are the climax of brand awareness. The brands are so well-known that they have taken over the generic names for parallel products in your own language. For a product or brand to become a proprietary eponym is the peak of brand awareness. (sorry, Pepsi).

Although you may achieve this with your business, that does not mean you cannot do more for your brand awareness. You just need the right techniques for boosting your brand.

Though there may not be a quick fix for making your product a household name, the following are 18 brand-boosting strategies to assist with launching or continuing your efforts. You may not be as popular as Frito-Lay, but it can not hurt to try, right? Along with these techniques, I found this post on the best PR Tools and Software that is a great resource.

The following is the ten leading pieces of advice for boosting your brand.

1. Referral Programs

Who does not like perks? Users will happily spread the word about your service or product when they know they will get an added perk. Dropbox, for example, is a brilliant referral program that can growth hack any business.

Dropbox offers current users an extra 500 MB of storage space for each referral they make up to 16 GB. Before Dropbox became so popular, this referral program helped generate loads of word-of-mouth advertising, which is why it is so successful today. The strategy contributed to a massive number of registers and saving the company billions in advertising dollars.

2. Impressive Guest Content

Great content is everything to a website. One way to help get your brand established on the web is to provide gorgeous looking, extra valuable content to share as a guest on other blogs. Despite what others may tell you, guest posting is a robust method to have your name known in your industry.

However, cheesy content will not cut it—you will need to guest posting high-quality stuff, or you will do more damage than good. By creating valuable, memorable content, you will make a lasting impression when you readers share you with their audience.

3. Infographics

Infographics are a colorful and smart strategy to share interesting marketing stats and data. These content dynamos often get shared near and far, making them a fantastic tool for building brands and thought leadership.

A really good infographic can gather thousands of social likes and shares while bringing in thousands of valuable links as well.

4. Freemium with Credit

There are tons of online products that will let a user choose a free version (freemium) which includes a credit line or watermark. It will also allow users to upgrade to a paid version which will permit the user to replace the mark with their logo or remove it altogether.

Even though users will choose the free version, they are still promoting the brand to other users. That leaves the door open for many new users to go for the paid version.

Offering a freemium product means getting your brand in front of more viewers, which will build your brand by pulling in paying customers.

5. Local Partnerships

Another excellent brand building technique is to get associated with local partnerships. That is incredibly vital for local-oriented companies. However, it can also be applied for other companies as well.

Partnering with local companies to hold joint intro festivals and seminars are very lucrative for all parties. You can donate to local charity events and sponsor local sporting events and teams. Having your brand plastered all over events and festivals can do massive things for your brand.

6. Car Wraps

Who does not stop to look at a car completely wrapped with excellent graphics? The tried-and-true strategy for building your brand is a having a car wrap. A car wrap is a customized graphic design that most often covers an entire car (except windows).

They attract a massive amount of attention, and it is a fabulous way to guarantee wherever you go, people will become familiar with your brand. Wrap your personal or company vehicle and see what happens.

7. Freebies

No matter what it is, everybody loves free giveaways! All you must do is plaster your brand name on Frisbees, pens, koozies, basically, anything and give it away at local events.

8. Social Media Contests

Hold a social media contest where users send a video or photo and let others vote for their favorite contestant. Those who take part will share the link with family and friend to gain votes. In return, you are building your brand awareness as a result.

9. Social Focus

With social networks growing by leaps and bounds, trying to cover social media marketing on each one is a fool’s errand. If your company best avenue is on a specific network, do not be afraid to place most of your energy into just a few.

For example, if you have a lot of photos on your site, Pinterest and Instagram may be your best bet. Twitter may be the way to go for B2B businesses.

Understand where your target audience hangs out and place your focus on those networks. You will not want to abandon other social media sites entirely, however, save your best efforts for what you know works.

Not certain about your main network? Dig around into analytics to find where your heavy hitting referral traffic is coming from the most.

10. LinkedIn Publishing

As mentioned above, guest posting is a fantastic avenue for getting your brand name out across the web. Recently, LinkedIn began allowing users to publish to post on their website via a publishing tool. If your post garnishes enough attention, it could end up on the LinkedIn home stream for numerous users.

As a bonus, a post attached to your own LinkedIn account helps launch you as a thought leader. You also can establish your company post and blog there—just be sure to promote and share your post once they get published.

With these techniques for boosting your brand, you will be a leading brand in no time. Keep in mind that even Pepsi did not become a super-star brand overnight. Consistency and determination are what you put your brand out to the world.

The post 10 PR Techniques for Boosting Your Brand appeared first on SEM Blog.

Source: https://www.emarketed.com/blog/10-pr-techniques-boosting-brand/

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theemarketed · 6 years

Text

10 PR Techniques for Boosting Your Brand

Although you may achieve this with your business, that does not mean you cannot do more for your brand awareness. You just need the right techniques for boosting your brand.

The following is the ten leading pieces of advice for boosting your brand.

1. Referral Programs

2. Impressive Guest Content

3. Infographics

A really good infographic can gather thousands of social likes and shares while bringing in thousands of valuable links as well.

4. Freemium with Credit

Even though users will choose the free version, they are still promoting the brand to other users. That leaves the door open for many new users to go for the paid version.

Offering a freemium product means getting your brand in front of more viewers, which will build your brand by pulling in paying customers.

5. Local Partnerships

6. Car Wraps

7. Freebies

No matter what it is, everybody loves free giveaways! All you must do is plaster your brand name on Frisbees, pens, koozies, basically, anything and give it away at local events.

8. Social Media Contests

9. Social Focus

For example, if you have a lot of photos on your site, Pinterest and Instagram may be your best bet. Twitter may be the way to go for B2B businesses.

Not certain about your main network? Dig around into analytics to find where your heavy hitting referral traffic is coming from the most.

10. LinkedIn Publishing

The post 10 PR Techniques for Boosting Your Brand appeared first on SEM Blog.

Source: https://www.emarketed.com/blog/10-pr-techniques-boosting-brand/

0 notes

sharifs · 7 years

Text

Looking For Motivation & Practical Strategies To Take You To The Next Level? -> Production Hackers Newsletter

If you need some motivation, encouragement or inspiration from the top sales, marketing and business people including but not limited to; Tai Lopez, Guy Kawasaki, Jordan Belfort, Steven Forbes, Malcolm Gladwell and more with exclusive content only from Production Hackers, you can get it by signing into the newsletter form: http://productionhackers.net/consulting-form/ …it’s all free; no strings attached!

Whether you are expected to make a proposal, prospect new leads, close major deals, market or sell products, I will also be releasing an offer for a brand new product featuring even more incredible speakers; Grant Cardone, Russell Brunson, Daymond John, Tim Grover, Andy Frisella, Ezra Firestone and many more top performers in the world of business and tech, sales and marketing with an exclusive content-packed media package featuring over 10 hours of video and an accompanying ebook PDF all consumable in web page format or download at your convenience. It’s releasing this week at an incredible value only for innovators, those already subscribed to the newsletter, so get in quick!

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Once the form clears you will be notified with a confirmation email within 24-hours latest, often within a couple of hours or less.

From there you will have access to the free exclusive packages already mentioned from last year as well as have first dibs on the 10X Growth Con 2 exclusive notes media package at the best possible offer before the investment requirement goes up and I begin to promote it outside of the newsletter.

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Why am I doing this?

The truth is I simply love to help people and extremely excited about the value and opportunities I have to offer. I work 14+ hours a day, not only quantitively but much more importantly; qualitatively, implementing the seed of efficiency through the Production Hackers mindset while maxing out on its execution with the most important outcomes from the beginning of the day until the end. This is what is allowing the proper domino effect, to not only perform above the average but to go all out in my full potential, making it not only the most efficient but more integrally, the most effective!

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Happy Production Hacking!

Fill out the consulting form to receive your newsletter and how you can qualify to have me setup and grow your Twitter account to over 10,000 real followers organically without fake followers, bots or cheating. (adsbygoogle = window.adsbygoogle || []).push({});

Taking the first step

Interview With Creator Of Swanwick Blue Light Blocking Glasses

Helping Businesses Increase Their Production Of Media, Products & Sales

New Twitter Growth Marketing Book Coming From Production Hackers

Seeing Your Social Media Property As Real Estate

“Health, Wellness & Success” #Lifestyle [Audio Only] – Production Hacks 101

Why Minds.com Is The New Myspace

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paleorecipecookbook · 7 years

Text

RHR: The Best Ways to Support Diet Change—with Melissa Hartwig

In this episode, we discuss:

The inspiration behind the Whole30 diet

The psychological component to diet

Accepting the responsibility for change, without blame

More evidence on how diet impacts health

How important it is to support change in different ways

Melissa’s two new books

Using the concept of food reward for weight loss

Show notes:

Whole30 Day by Day by Melissa Hartwig

Whole30 Fast & Easy Cookbook by Melissa Hartwig

[smart_track_player url="http://ift.tt/2k1ps8q" title="RHR: The Best Ways to Support Diet Change--With Melissa Hartwig" artist="Chris Kresser" ]

youtube

Chris Kresser: Hey, everybody. Welcome to another episode of Revolution Health Radio. Today I'm really excited to welcome Melissa Hartwig, founder of Whole30. I can't believe we haven't had you on the show, Melissa. Melissa Hartwig: Well, you and I have talked so often at events and behind the scenes. But yeah, I'm really excited to get an invite and chat with you formally. Chris Kresser: Yes. I feel like the timing is perfect because, as most of my listeners know, I just released a book about, among other things, the importance of diet and lifestyle behavior change in preventing and reversing chronic disease and addressing the epidemic of chronic disease that we're suffering from. Of course, Melissa, this is something that's very close to your heart and something that you believe in and have practiced and preached for many, many years now with the Whole30 program. As a way of diving into this topic of how to change diet, in particular, in a powerful way that not only prevents disease but even reverses it after it's already occurred, why don’t you just … I think a lot of people who are listening to this of course have heard of Whole30, but for those that haven't, why don’t you just talk a little bit about how this originated. I think you have your own interesting story, and this came out of your own personal experience, I know, and then what the Whole30 is, and we'll go from there.

The inspiration behind the Whole30 diet

Melissa Hartwig: Yes. “Interesting” is a very polite way to put it. A lot of times people say, “Have you always been healthy?” And my answer is “No.” My interest in health and fitness actually came as a result of crisis, as you know. Crisis often drives change, and I was a drug addict for about four or five years in college and then after and have been clean for almost 18 years now, but it was when I got out of rehab and realized that I had to change every aspect of my life in order to stay clean and kind of protect myself and build a buffer between me and my impulses, urges, and addictions that I found health and fitness. I got into it through CrossFit, doing triathlons, and started with, like, a body-for-lifestyle diet, and then Zone-style diet, and then discovered Robb Wolf and Paleo. It all just sort of tripped along in my own personal growth in trying to become a healthy person with healthy habits.

Making the leap to real food—insights from Melissa Hartwig of Whole30

The Whole30 was just another one of those self-experiments. We had just gone to a Robb Wolf seminar where he was talking about these dietary factors that can influence everything from digestion to chronic pain to energy to sleep to performance in the gym, which was really important to me, and at the end of the seminar he said, “Just try it for 30 days.” That's exactly what we did. We just said, “Okay, let's do this 30-day experiment where we pull out these dietary factors that are really commonly problematic, and the science bears this out. Let's pull them out and see what happens.” I wanted to see what would happen to my athletic performance. I wasn't overweight. I wasn't trying to change body composition. I just kind of, maybe I'll do better in the gym, and what that 30-day experiment highlighted for me was all of the ways in which my relationship with food and my habits around food were profoundly dysfunctional. I don't think I ever would have become aware of it had I not stripped out the stuff that I was using for comfort, reward, sometimes punishment, and to self-soothe and release anxiety. In the absence of those foods for 30 days, I was forced to both acknowledge the unhealthy way I was using and find other ways to kind of comfort myself, reward myself, and show myself love. It was just such a powerful experience for me that I decided to share it on my blog, and that was July 2009. That was the start of the first official Whole30. Chris Kresser: Cool. And since then millions of people around the world have gone through it and it's become a fantastic entry point for a lot of people, not just an entry point, a refresh … a lot of people do an approach like this if they started to slide a little bit over time, and we all know that happens, so it's not just a starting place. It's also something that people can come back to over and over to recharge, recommit, basically.

The psychological component to diet

Melissa Hartwig: Yes. And it's funny, I really don't see having to repeat Whole30 as any sort of failure, moral failing, willpower failure, or that you're not really trying. What we're talking about is trying to reverse decades of less-healthy habits, unhealthy emotional connection to food, and all of the physiological effects that happen when we eat these modern, super-normally stimulating, calorie-dense, nutrient-poor foods. You're not going to do that in 30 days, so I really love that people feel like they can come back and kind of get that reset, get that touchdown, that grounding, and then go on and kind of live their food freedom in between programs. Chris Kresser: Yes. All major religions have, or most have, fasting or periods of fasting built into that. What I think is interesting, Whole30 is not a fasting program, but it has a similar impact in the sense of highlighting the unhealthy ways that we can relate to food and the roles that food plays in our life that go way beyond just meeting nutrient needs that you just spoke to in your own experience. A program like Whole30 is really interesting in that regard because it's not just about food and diet and the relationship between food and diet and physical physiological health; it's also, as you shared, a lot about emotional, behavioral, and psychological health too. Melissa Hartwig: It's about food, but it's not really about food, and that's what people discover, I think, when they take on the program, as they start out really paying attention to the technicalities and the food itself, and then they discover that there's really so much more to the mindset, the commitment, and the relationship. Chris Kresser: Right. It becomes kind of a framework or a vehicle for all of these other very positive changes that people are making in their life, and perhaps most importantly, just raising their awareness about, because that’s so much of what it's about, isn’t it, a lot of people don't even think much about the way that food impacts their health. I mean, that sounds crazy for a lot of people who are listening to this show because most of your listeners and readers and mine too do, but we all know that a lot of people don't. I went on Joe Rogan’s show recently, and one of the interesting outcomes of that was hearing from a lot of people on Twitter that quite transparently and frankly just said, “Wow, I'd never really thought about this stuff before.” This is kind of blowing my mind. For all of us, we tend to forget that the majority of people out there are not thinking about this, so Whole30 as a vehicle for raising people's awareness about the relationship between their behavior, their diet, and their lifestyle with their health is a major thing. Melissa Hartwig: Yes. You’ve hit the nail on the head. You tell someone who has a horrible hacking cough that they should quit smoking, and they go, “Oh yeah, I make that connection. I probably should.” You tell someone who suffers from migraines or chronic pain or an autoimmune condition that maybe the food they're putting on their plate is making their symptoms worse, and that is a much harder connection to draw until they have the personal experience. That's really what the Whole30 is all about, is giving them that personalized self-experiment to help them draw the connections for themselves. Chris Kresser: Right. Which is why Robb always emphasizes, “Just try it.” Don't take my word for it. Just try it. Do it. It's 30 days. Come on. There are a lot of other things that people have done that are a lot harder than that. Melissa Hartwig: Yes, exactly. Chris Kresser: Childbirth, for example. Melissa Hartwig: Childbirth is harder, yes. That’s one of the most famous lines in the Whole30, yes. Drinking your coffee black, right, it’s not that hard.

Accepting the responsibility for change, without blame

Chris Kresser: Not only is lack of awareness, actually ... can be pushback, which I am sure you’ve received too, but I talked on Joe Rogan about ... we actually watched a commercial about Humira, which is a drug that's used for autoimmune diseases like Crohn's and IBD. We're talking about it in the context of how dangerous it can be. Now, certainly, I didn't argue that it wasn't necessary in some situations, and it can be part of a recovery program, but it was amazing to see some of the pushback on Twitter and social media, like, “How dare you assume that diet changes could treat Crohn's as effectively as Humira?” Because this is really built into our culture, this idea that these diseases require drugs to treat them, and I think some people actually feel threatened or offended if you suggest that diet change could be part of the solution because, perhaps, there is in that some feeling of personal guilt or responsibility, whereas if that's not possible and you just have to take a drug, I don't have to look as carefully at my own diet and behavior. Melissa Hartwig: Yes. That is such an interesting conversation. It's something I've come across in seminars where the people who are the most resistant to the idea are usually the people who are the sickest. I had a woman in a seminar once with MS. Her husband really encouraged her to go because he had heard some great testimonials, and she was so resistant to the idea, and I think, and you would know, working so closely with patients, that if you change your diet and things get better, then that forces you to accept the fact that some of your behaviors contributed to the condition getting worse, and that is scary. That is your responsibility. It's easier to say, “I have a disease. It was foisted upon me. There is nothing I can do and I'm relying on these medical experts and these pharmaceuticals to treat me.” It’s kind of the two sides of the same coin. If you can use it to get better, then that means that what you were doing perhaps contributed to you feeling poorly, and that's hard to accept for a lot of people. Chris Kresser: That's right. It's hard to accept because I think what happens there is that gets unfortunately tied up with guilt rather than to responsibility, and I understand responsibility to mean “ability to respond.” “I have the ability to respond to this,” not “I’m to blame,” and that blame and shame, I think, that comes with that guilt becomes a major obstacle. And so, the way I like to talk about that with patients or people is just to say, is to split those apart. You can become aware of your responsibility without accepting or taking on blame, guilt, or shame. Just the recognition that yes, unknowingly you made choices around diet that, by the way, hundreds of millions or billions of other people are making every day because it's just part of our culture. It’s the way that we were brought up. It's not your fault, in the same way that the way that you are parented and how you were born and how you were raised as a kid is not your fault. Let's actually recognize the contribution that your choices have made without you taking on that whole story of blame because I think that's what becomes the obstacle for people actually, taking responsibility and getting past that. Melissa Hartwig: Can you imagine if every healthcare practitioner had that conversation with their patients? Can you imagine how much better people would get? I've not heard a doctor or a healthcare practitioner outside of our community address a health condition, or even food, in that manner, and there's so much guilt, shame, and morality attached to it and what we eat, the effect it has on our body, and that's the conversation we need to be having. I love it. Chris Kresser: It's definitely very much the conversation that we need to be having. Frankly, it may not be a conversation that people have with their doctor very often. It's probably going to be a conversation that they have with their health coach or their nutritionist, which is why I am such a believer that we need more of that kind of work in our approach to chronic disease because doctors, they just may not be the ones to have that conversation.

More evidence on how diet impacts health

Chris Kresser: Going back to the Humira example, aside from what we just said, which I think is the most important piece, the other piece that I pointed out in my response is actually, we do have proof that diet can be as effective as Humira and steroids, or at least play a big role, and you're probably aware of the study that was recently published at UCSD on AIP, which is the first peer-reviewed study on AIP, showing that it was remarkably effective in patients with inflammatory bowel disease. I mean, a Whole30 is not AIP. AIP is a little bit more restrictive and more specific, but it’s a very similar approach, and there is objective peer-reviewed evidence showing that this isn't just in our heads. It actually can reverse disease, even some of the most serious diseases. Melissa Hartwig: Yes. You can say, perhaps, all day long, “I've got eight years and thousands of pieces of clinical evidence to show the exact same thing,” but it's really nice to have a paper to back it up. Chris Kresser: Absolutely, yes. It's an important part of our framework, and so the anecdotal experience, I think, is crucial and shouldn't be discounted just because it's not in a peer-reviewed journal, but at the same time it's not enough to lead to widespread adoption within the conventional medicine community, if that's what we're hoping for. I'm not somebody who gets too hung up on that. I think change is going to happen in a lot of different ways, but certainly having a study to point to is helpful. Melissa Hartwig: It is. It's huge. Yes.

How important it is to support change in different ways

Chris Kresser: So let's talk a little bit about, you've been doing this for a while now, since 2009, and here we are in 2017, so almost a decade later. I'm sure you've learned a bit about the Whole30, how to make it effective and what works and doesn't work. I know that's partly why you wrote two new books, which we're going to be talking about shortly, but why don’t you tell us a little bit about what you have learned over that period of time. Melissa Hartwig: Yes. The program itself, the rules, the structure, the foods you eliminate, the foods that you eat haven't changed that much in the last eight years. We've added a few things back in because they were originally eliminated, just because we were being super dogmatic about it, like white potatoes, and we’ve made a few little tweaks because today's convenience and modern foods in the “Paleo realm” are way different than they looked like even four or five years ago. There are a lot more Paleo treats, convenience foods, and chips and all this other stuff, so we've had to kind of address that, but the rules themselves haven't changed. What has changed dramatically is my voice in the program, and I think my understanding is how people need to be supported. When we started in 2009, our primary audience was CrossFit. I was very involved in the CrossFit community. I was traveling, coaching kettlebells. I was writing for the CrossFit Journal, and you tell a group of CrossFitters, “Hey, here's your thing for 30 days. It's going to be hard, but you need to suck it up and do it because it's going to be good for you,” and they're on board. They don’t do anything else. You tell them it's going to be hard and they're, like, “Sweet” and roll up their sleeves. When they started sending their moms... and I remember exactly when this happened, it was a January seminar, 2013, in Philadelphia, and I remember looking out over our nutrition seminar audience and there are a lot of 50- to 60-year-olds in our crowd. This is different, and it was people who said, “My nephew told me I had to come,” or, “My daughter brought me here,” or, “I knew someone who did it and they told me I should come listen,” and that's really when I knew the tone and the voice had changed. I began to realize that people need so much more support than I had imagined, that this is a very scary proposition on changing your diet and your relationship with food. There's still a place, you know, Whole30 is very famous for our tough love, and there is still a time and a place for that, but I wheeled it very carefully and I wheeled it very heavily on the love side. There's a little bit of tough, and I'm hoping people find that inspiring and motivating, but my job for the last four years has been, what can I do to support you? What do you need? What resource can I create? What video can I make? What article can I write? What book can I bring to life? What do you need to feel like you are supported in every aspect of this program? The physical, the emotional, the psychological, the spiritual—what can I give you? Chris Kresser: I think that's really wise. As a clinician who of course has worked with thousands of patients at this point, everyone's approach to behavior change is different, and as you pointed out, most of us and myself included, my patients especially, initially were the people who were the most motivated, the sickest, had tried everything, and I was their sort of final hope, and those patients are willing to do anything and they will comply with every recommendation that I make. Working with that population is really rewarding and easy in some ways because the compliance doesn't become an issue. Later, as my practice grew, we hired more clinicians, more people learned about my work, and we got the same issue, like, the moms and the cousins and people who were not as connected to the work and frankly, not as sick and not as motivated to make the changes, and I just started re-evaluating how I approach things. Part of what we did was we brought on a health coach who is getting training in behavior change and things like motivational interviewing and positive psychology because we came to realize that for the general population, just telling people what to do is not going to be very effective. Melissa Hartwig: No. Chris Kresser: There’s a guy, Bruce Fordyce, I think, who is at University of Washington, and he has a quote that I like: “Patient education is to behavior change as spaghetti is to a brick wall.” Try to keep in mind the CrossFitters and the hard-core, chronic illness community and Paleo folks who are super motivated, yes they can do it. But for others, they need a little bit more handholding and support. I think that's really smart, and it's clear that came out of your own experience working with people. Melissa Hartwig: It did. Gosh, there's so much of my background between my own addiction and recovery between my real areas of interest in research, especially for a few of the more recent books I've written, have been behavior change, psychology of change, habit, willpower, and those are real big interests. There have been a few tools that have come out lately. Gretchen Rubin's Four Tendencies is like a game-changer in terms of me figuring out how to talk to Whole30-ers. Even with your patients, you have to say the same thing six different ways until you find a way that clicks for them. You have to be willing to flex your conversation style, your personality, and take your ego to get the message across. I think you asked kind of what's changed over the last few years; I think many years ago I used to say, “This is just my style. I'm a little tough love. I'm a little hardcore, and if it offends you or you don't get it, then that's your problem.” And guess what, that's not your problem, that's my problem because my job is to inspire change. And if I am not doing that in a large section of my population, I need to figure out how to flex my personality, my communication style, and my intentions to get my message across. Otherwise, I'm just shooting myself in the foot, and so that was a lesson I learned the hard way a few times, and I'm much, much better with that now. Chris Kresser: Great. That's an important one. It's not just … even, I would say, “their problem” or “your problem” or “my problem as a practitioner,” it's actually all of our problem because if we don't reverse this epidemic of chronic disease, it doesn't just have personal individual consequences. It's not just about my health is not going to get better, your health is not going to get better—it's about our kids living shorter lifespans than we are. It's about our country actually becoming bankrupt because it can't pay for the burden of chronic disease. I don't actually even think it's an exaggeration to say that it's about the survival of our species, at least as we currently understand it. These are things that we're taking on that are much bigger than ourselves as individuals, and even much bigger than our communities, that we talk about. I have really come to see this as a significant threat to human existence and our ability to thrive as a species. Melissa Hartwig: Yes. I agree with you, I do, and gosh, the way that we do that is just like one person at a time or hopefully a thousand people or a million people who read the books and buy into the program. But it can, I guess, feel a little overwhelming when you think about it like that. But then when you think about how much headway you can make just by really connecting with people, whether that's one on one or your online community or at an event that you're attending, really connecting in a way that it’s open, authentic, vulnerable, and having those tough conversations that you mentioned about the guilt and the shame, I think that's how I envision inspiring change. Chris Kresser: Absolutely. This is why I have become a passionate believer in health coaching and why I think it really will be a huge part of this movement to reinvent healthcare because the average visit with a primary care provider today is between eight and 12 minutes. There's not enough time for that conversation that we’re referring to in that 12-minute visit, and certainly we can take steps to try to lengthen those visits, and I advocate for that in the book. But if you have a health coach that's trained in how to establish trust and rapport, how to build a strong relationship with their client, if they're trained in motivational interviewing, which is helping people to discover their own motivation for change instead of just telling them why they should change it, all we have to do is think about our own experience of people telling us what to do and remembering how we reacted to that to see how effective that is. And then, you know, evidence-based principles of behavior change, which of course Gretchen talks about in her book, and there are many other books about shrinking the change and the importance of tools and technology and other resources that we can make available that actually support people in making change, which we're going to talk about very shortly in your new book. There are so many things we can do that we can provide to people to enable them and support them in making the change, and so it's just awesome to hear that you have moved in this direction because I think your impact is going to be that much more. In fact, it's already been enormous, but it's just going to become even more. You're going to reach so many more people with this approach. Melissa Hartwig: Yes. Thank you. I think one of the things we learned really early on was that you cannot win an emotional argument with logic. Chris Kresser: Especially on the internet. Melissa Hartwig: Yup. I think that's been a guiding principle of our approach for many years now.

Melissa’s two new books

Chris Kresser: Great. So let’s use that as a segue to talk about your new books. You have one book which really does seem like it's arisen exactly out of this conversation that we've been having—how do you provide people with more support and the equivalent of handholding for them that you can do in a book in a virtual kind of setting and then how you actually make it possible. People are busy, that’s something that there is no disagreement on, and so they don't necessarily have four hours to spend in the kitchen preparing all of their meals and it's not easy to eat up with Whole30. How do you have it actually quickly figure out some meals that they can put together that turn this from, ”Oh, my God, how am I going to ever do this?” to “Oh, I could actually probably pull this off.” Melissa Hartwig: Yes, exactly. Whole30 Day By Day, which is kind of a 30-day guide to your Whole30, the general idea came out in an email service that we released in 2012 where everyone who signed up for the email service got an email every day of their Whole30 full of some motivation, some support, and some tips. It was wildly successful and that was borne from habit research that shows that the more closely connected people stay to the process and the more accountability they have, the better chance they have of sticking with a new habit long term. There’s some built-in accountability at the bottom of every email. You are expected to check a button that says either, “I did it. I stuck to my Whole30 today,” or, “I went off plan and I need to start over.” For a lot of people, knowing that accountability is there is a real motivator to you to kind of push through some more difficult times in addition to all the other support we offer. And so the thing that that program was missing, though, was a journaling or reflection component, and obviously, the idea of writing down goals, writing down progress, staying connected to your growth mindset by journaling, reflecting, or writing is a very important piece, and that's where the idea for Day by Day came from. I've been researching it for a few years now. After having watched thousands of people go through the program, I can basically tell you where you are on any given day with eerie accuracy, and obviously, there's discrepancy. Everybody's program looks a little different. But generally speaking, if you're on Day 10, I know how you're feeling and I can tell you what you need to kind of get through what we call one of the hardest days. All of that went into Day by Day, so there is a timeline, what to expect on this day; there's Melissa's Motivation, where I'm basically perched on the side of your bed speaking directly to you every morning to get you off and running for your day. There's a habit hack, there's a tip, there's a FAQ, there are some community inspirations, and then there's a few pages of guided reflection, and at the end of every day there's a box you have to check that said, “I did it. Whole30 Day 10 is in the bag.” Chris Kresser: Nice. I'm a big nerd when it comes to learning theory. I studied a lot of learning theory and behavior change theory before I created my ADAPT clinician training program. One of the things that I learned that I know you're aware of based on how you designed this is that taking action on something that we've learned is one of the best ways to solidify that learning and make it practical in your life. So whether it be writing something down in a journal, reflecting on it, or actually going and doing the pantry clean-out, these kinds of steps, instead of just reading the book, I mean, it's so easy for us, and I'm sure we've all done this, to just read the book—“Oh that's interesting, that’s nice”—and then you put the book on the bookshelf and that's it. I mean, it's not actually going to change your behavior. But if you are taking action on it by journaling, reflecting, or carrying out recommended steps in bite-size pieces, which this program has always been structured in that way, you're so much more likely to succeed. This has been proven over and over again in the research literature on behavior change, which is extensive. I think a lot of people are surprised to find this out. We're not just making this stuff up. There is actually a lot of research and evidence that goes into successful behavior change, and it sounds like that's really been part of your journey in terms of writing this book. Melissa Hartwig: Yes. It has been, and I find it super fascinating because obviously, with my personal experience with addiction and recovery, and a lot of the habit research is done on people who are trying to quit smoking, quit drinking or quit drugs, which is I've always said from a psychological perspective in terms of the kind of cycle and the emotional state it puts us in, and the guilt and shame and the over-consumption, drugs and food are not necessarily that different. And so, yes, I really enjoy reading that stuff, and I enjoy reading a book, hearing a theory, and thinking, “How can I apply this to my Whole30-ers?” “Okay, we’ll put a little box at the end to check,” or, “We'll include extra credit every day, something that you can do to help you prep for the next day so that you wake up feeling like you have a plan,” because the brain really likes the plan, and yes, I kind of geek out on that stuff too. Chris Kresser: Cool. I can see that and it's necessary. If you're really serious about behavior change, which you are, you have to consider this stuff, and you learned the hard way, I think, in the past of, like you said, your story about how just saying this is my style, and if you don’t like it, hit the road. That works, but it’ll mean you’ll only be effective in reaching a certain number of people who respond well to that style. They're definitely out there, but I know your goal is to reach a much bigger audience, and this is how you're doing it. The second book is the Whole30 Fast and Easy Cookbook. You have 150 delicious everyday recipes, which I think, every day is important in there because if you're having a dinner party, that's one thing. You've got a few hours maybe to be in the kitchen, listen to some music, and prepare the food. But for most people, “everyday” means “Oh, my God. I just got home from work. I have to pick up the kids, then I got to get to the store, get back home, and get dinner on the table in an hour,” all of that. So tell us about this. Melissa Hartwig: So, that's another way that my thought process has evolved. Just over the last few years, I've been a huge fan of the idea of letting good enough be good enough. Not every Whole30 meal needs to be an Instagram-worthy religious experience where you've hand-harvested your own kale under a hunter’s moon and roasted it in unicorn style. Sometimes, and I'm going to give this as an example, last night's dinner was cold leftover roasted butternut squash eaten straight out of the glass serving container, I did use a fork, and a couple Applegate Farms hot dogs with some mustard, and I think there were some sautéed spinach in there somewhere. That was my dinner because I had a really richly scheduled day and I was doing meal prep at the same time. Is it ideal? Is it the most nourishing? Is it the most lovingly prepared? No, but man, was it good enough, and that's what Fast and Easy is all about. Ways for you to get breakfast, lunch, and dinner on the table in a way that is satisfying and in a way that doesn't sacrifice flavor, but it doesn't keep you stuck in what we call “good food jail.” We want you to be enjoying the benefits of your Whole30, not stuck in the kitchen all the time, and we've pulled about 10 contributors from the Whole30 community to share some of their favorite recipes too. That was a cookbook I was really excited about. Chris Kresser: Cool. Having good recipes that you like and are easy to prepare, you can't underestimate the importance of that impact. I can really make the difference between somebody doing it and not doing it because if they looked through the book and they're like, “There’s no way I could ever pull these off. I'm not very experienced with cooking,” or, “I just don’t have time to do that,” they're probably not even going to consider doing the program. Melissa Hartwig: Exactly. And again, we're really focused on accessibility right now. So it only uses ingredients that you can find at any old grocery store. You don’t need a super-specialty food store. You don’t need a super-specialty list of kitchen gadgets. A slow cooker is one of the most expensive and most transformative appliances I think you can have in your kitchen, a total game-changer. Chris Kresser: Game-changer. Melissa Hartwig: Yes. So it's just all about, again, reaching as broad an audience as possible and showing them this is what Whole30 looks like. Sometimes it's Applegate Farms hot dogs and cold leftover butternut squash, but I stuck to my commitment and I didn't order pizza. I didn't have popcorn and wine for dinner. Chris Kresser: It's super important to know part of this is just getting more familiar with these different kinds of foods and different ways of putting them together that are as simple and satisfying. Because somebody might not even think of that because they've never gone to a restaurant and ordered that on the menu or their mom never did that, and so they don't even actually consider putting those things together and the value of having recipes. It’s not just the recipes themselves, I find, in terms of following the specific recipe, but recipes can also just give you ideas, like, “Oh, wow. I see how they put those things together, so I could just do that and put those things together.” For me, at least, that's often how I use recipes. I don't necessarily even follow them by the letter. I just use them as inspiration. Melissa Hartwig: That's exactly what I do. I have kind of like templates, so like, ground meat with stuff over stuff, and it’s like, “Okay, do I ground beef or ground chicken? Who cares?” What do I have in my fridge? I'm just, “Sauté them. What can I stick it on? Do I have zucchini noodles? Do I have some steamed spinach? Do I have butternut squash?” It's just a template, and then people can get creative. It's a way to use leftovers, which saves money and shopping time. It's almost like the Bill-Gates-turtleneck-and-jeans of eating healthy. Just keep it simple and just swap stuff out, and then that’s one less thing you have to think about. I love that idea. Chris Kresser: The template approach is awesome. That’s definitely how we do it around here, and it's an important way, I think, for people to make use of what they have and not have to prepare something from scratch every time. Now we know there are certain foods that in some ways might be beneficial that eat left over because they form different types of starches. Leftovers can get a bad rep, but they actually can be a really useful part of the overall approach. Melissa Hartwig: Yes, see that's an added benefit for me. I'm just going to eat them because they're in my fridge and it means I don’t have to cook one more time. Chris Kresser: Exactly. Melissa Hartwig: Also, I think it was Steve Jobs who wore the turtleneck and jeans! Chris Kresser: It was Steve Jobs. A lot of the most effective people—Barack Obama was pretty famous for only wearing a couple of suits, and he actually spoke about it. He talked about decision fatigue, which is a well-known reality that we only have a certain amount of mental energy to make decisions, and if you spend it all on “what shoes am I going to wear and what clothes to wear?” then you have less left over. In the context of food, I think just having some cookbooks around that you can quickly look at to give you some ideas is another way of dealing with that decision fatigue. It just makes it easier. Melissa Hartwig: I totally agree, and you don’t have to eat the exact same meal every single day. But if you've got a template and you're swapping out veggies and fruit based on what's in season or what you happen to have on hand or what was at the farmer's market, that's an automatic good balancing of micronutrients too. Chris Kresser: That's right. And you know what, even if you do the same or close to the same meal for a few times in a row, it’s not the end of the world. Melissa Hartwig: No.

Using the concept of food reward for weight loss

Chris Kresser: I'll give you a little secret that's actually one of my most powerful advanced weight loss strategies with patients. Melissa Hartwig: It is? Chris Kresser: It is. Melissa Hartwig: Okay, tell me. Chris Kresser: All right. You know I think of the concept of food reward, because you mentioned it earlier, and variety is one of the key characteristics that drives reward value. So the easiest way to think about that is, you might have heard Robb Wolf tell the story of the guy who won the ice-cream-eating competition. Have you heard this? Melissa Hartwig: No. Chris Kresser: Okay. You can see it on YouTube. Robb will send you the link if you ping him. So this guy is in an ice-cream-eating competition, and you can watch it on YouTube, and it's literally a kitchen sink full of ice cream. It's the most disgusting thing in the world. Melissa Hartwig: Oh, my goodness. Chris Kresser: But he's eating, and he's making progress. He's about 70 percent of the way through, and you can see him visibly start to turn green and he looks like he's going to vomit and he's slowing down, he can't do it. The way that he is able to finish is by ordering French fries and eating the French fries, and most people when they hear this they’re like, “What? That doesn’t make any sense.” Melissa Hartwig: No, I get it. Chris Kresser: Yes. You get it because it's the salty, crispy, totally different texture and flavor of that food provided enough variety for him to then go back and eat more of the sweet ice cream. And so, if a patient is having trouble losing weight, one of the strategies that I’ll have them do is just eat the same meal for two or three days in a row because there is no variety there, you're eating the same thing over and over, and what will happen is you only eat exactly what you need to meet your nutrition needs. It's far, far less likely that overeating will happen when you're eating the same foods over and over again. Melissa Hartwig: I like that tip so much, and I'm actually thinking about it from a perspective breaking the dessert habit for people because I have so many people who say, “I feel like my meal is not complete until I have something sweet,” and very often it's because your dinner was kind of savory, and then you want that offset, either texture or flavor. It’s something crunchy, it's something a little bit sweet, maybe a little salty. So I actually think that will be a great strategy for breaking that habit too. Chris Kresser: Yes. The way I explain this to people too is if you think of two plates and one has a baked potato with no fat or salt and the other has potato chips, which do you think is easier to overeat? It's obvious, nobody gets that wrong. You’ll eat as much as you need to satisfy your hunger, but no more, and with the potato chips, most people will just keep eating it until they're gone, and the reason for that is the variety. It’s triggering all the mechanisms—salty, crunchy, fat. It's triggering all those reward circuits in our brain. These are not necessary for many people. Many people, just doing Whole30 or something like that is enough to lose weight, but I just bring it up in the context of we're talking about leftovers and eating similar meals like, yes, it's interesting. I believe we should enjoy food as much as we can. At the same time, there is no rule that says that we can't eat the same meal twice in a row if we're busy and we have other things that are important. Melissa Hartwig: Yes, totally. Again, it goes back to the idea of letting good enough be good enough. One of my strategies for sticking to your healthy eating commitment on the Whole30 or in your food freedom is to cook double what you normally would and just eat the same thing for breakfast the next morning or lunch the next day and maybe you remix it a little bit by putting a different side dish on it or putting it over a salad. But yes, these are lifesaving strategies for people who want to make eating real food in our busy modern world actually work. Chris Kresser: Totally, 100 percent. I think by the time this show comes out, your books will already be available, so tell us where people can find these books. Melissa Hartwig: Yes. They’ll be out December 5th, and they're available anywhere books are sold. We've got big support from Amazon, Barnes and Noble, Target, Costco, Indigo in Canada, and Books-A-Million, and they'll be available via ebook. Support your local bookstore or order online. I'll be doing an event in Los Angeles the night of December 5th when the books come out, and then I'll be doing a big book tour through the month of January to support it. Chris Kresser: All right. Try some quick and easy recipes yourself during that period. Melissa Hartwig: I sure will, yes. Chris Kresser: Great. Well, thanks so much for joining us everybody. Check out these books. We have the Whole30 Day by Day: Your Daily Guide to Whole30 Success and the Whole30 Fast and Easy Cookbook: 150 Simply Delicious Everyday Recipes For Your Whole30. Melissa has been a powerful force for change in this movement for almost a decade now with the Whole30 program, and millions of people around the world have been super successful. I have tons of patients who come to me who have started on this path with the Whole30, and so it's really such a great service that you've been providing, Melissa, and I know these new books will help people, even people who are experienced and who have already done it, to just make it that much easier and more effective to do. Melissa Hartwig: Thank you so much. Especially coming from you, that means a lot. I appreciate it. Chris Kresser: My pleasure. So I’ll probably see you in our once-a-year annual in-person sighting at Paleo f(x) next year. Melissa Hartwig: I know, exactly. But it would be nice if it were more than once a year! Chris Kresser: Maybe somehow we’ll figure that out. Melissa Hartwig: Can't wait. Chris Kresser: Wish you the best with the book launches. I know how challenging that can be in terms of time. Melissa Hartwig: Thank you so much, and congratulations on Unconventional Medicine. I'm looking forward to sharing that with both my new Whole30-certified coaches because I've got a lot of MDs and NDs, and I think they'll really love it, but also just my community in general. I think your voice is really missing in terms of traditional healthcare practitioners, and I know that they will feel very reassured knowing that there's someone out there who will actually speak to them at that level. Chris Kresser: Great. Well, I appreciate that, and I look forward to seeing you soon, whenever that is. Melissa Hartwig: Sounds good. Thanks.

Source: http://chriskresser.com December 06, 2017 at 04:58PM

#paleo #recipe #food #delicious #healthy #yum #diet

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shapesnnsizes · 7 years

Text

RHR: The Best Ways to Support Diet Change—with Melissa Hartwig

In this episode, we discuss:

The inspiration behind the Whole30 diet

The psychological component to diet

Accepting the responsibility for change, without blame

More evidence on how diet impacts health

How important it is to support change in different ways

Melissa’s two new books

Using the concept of food reward for weight loss

Show notes:

Whole30 Day by Day by Melissa Hartwig

Whole30 Fast & Easy Cookbook by Melissa Hartwig

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youtube

The inspiration behind the Whole30 diet

Making the leap to real food—insights from Melissa Hartwig of Whole30

The psychological component to diet

Accepting the responsibility for change, without blame

More evidence on how diet impacts health

How important it is to support change in different ways

Melissa’s two new books

Using the concept of food reward for weight loss

0 notes

denisalvney · 7 years

Text

RHR: The Best Ways to Support Diet Change—with Melissa Hartwig

In this episode, we discuss:

The inspiration behind the Whole30 diet

The psychological component to diet

Accepting the responsibility for change, without blame

More evidence on how diet impacts health

How important it is to support change in different ways

Melissa’s two new books

Using the concept of food reward for weight loss

Show notes:

Whole30 Day by Day by Melissa Hartwig

Whole30 Fast & Easy Cookbook by Melissa Hartwig

youtube

The inspiration behind the Whole30 diet

Making the leap to real food—insights from Melissa Hartwig of Whole30

The psychological component to diet

Accepting the responsibility for change, without blame

More evidence on how diet impacts health

How important it is to support change in different ways

Melissa’s two new books

Using the concept of food reward for weight loss

0 notes