Nutritionally Speaking – Wholify

October is Vegetarian Awareness Month, so our special guest is my friend and colleague Sharon Palmer RD! Sharon is the Plant-Powered Dietitian and on this episode she tackles meat alternatives, common myths and misconceptions, the What The Health documentary, and what research and science say about the plant-based diet. Tune in for this plant-powered bonanza! * Adventist Health Studies * Why I am Plant-Based – Part 1 * Why I am Plant-Based – Part 2 * Environmental Working Group * The Plant-Powered Blog * The Plant-Powered Dietitian’s Take on What the Health * Sharon’s Veg Challenge Sharon Palmer RD Sharon has created an award-winning career based on combining her two great loves: food and writing. As a registered dietitian with a broad foundation in health care, she channeled her passion into journalism over the past 15 years, covering a variety of topics, such as health, wellness, nutrition, and cooking. Sharon is also an accomplished writer on food and environmental issues, having published a number of features on plant-based diets, hunger, agriculture, local and organic foods, eco-friendly culinary practices, sustainability, food safety, humane animal practices, and food security. In particular, Sharon has expertise in plant-based nutrition. Sharon shines in culinary arts, focusing on globally inspired recipes featuring whole plant foods. She enjoys hosting culinary demonstrations and farm-to-table cooking classes. In addition, Sharon regularly appears in the media as a nutrition expert, and presents on food and nutrition at national venues, including California Academy of Nutrition and Dietetics, Food and Nutrition Conference and Expo, and Supermarket Symposium. She also serves as a nutrition advisor to Oldways Vegetarian Network and is a judge for the prestigious James Beard Journalism Awards and Books for a Better Life Awards. She was the proud recipient of the Loma Linda University Distinguished Alumnus Award in 2013. Currently, Sharon is studying for her Master Degree in Sustainable Food Systems at Green Mountain College in Vermont. Living in the chaparral hills overlooking Los Angeles with her husband and two sons, Sharon enjoys tending to her own organic garden, visiting the local farmers market every week, and cooking for friends and family. To learn more about Sharon, visit her website at sharonpalmer.com. Find Sharon on Twitter, Facebook, and Instagram.   Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious Recipes Be prepared to fall in love with plants and embrace a healthy, plant-based diet with this cookbook-slash-handbook that will lead you one step at a time toward your healthiest self. In

Weight and eating are not moral issues. It’s time to get rid of shame, blame, and diets! Karen R. Koenig, eating disorder therapist and expert on the psychology of eating, is here to help us do just that. She speaks about normal vs. nutritious eating, weight stigma, self-care, the role of health care providers, and how to outsmart overeating. Karen R. Koenig, M.Ed., LCSW Karen R. Koenig, M.Ed., LCSW, is a psychotherapist, blogger, educator, and expert on the psychology of eating—the why and how, not the what, of it—with 30 years of experience teaching chronic dieters and overeaters how to become “normal” eaters and develop a positive relationship with food and their bodies. She is the author of six previous books on eating and weight. To learn more about Karen, visit her website at Karenrkoenig.com. Find Karen on Twitter and Facebook. Helping Patients Outsmart Overeating: Psychological Strategies for Doctors and Health Care Providers Karen’s newest book, coauthored with Paige O’Mahoney, MD, teaches psychological and success strategies that promote healing conversations between providers and patients. Learn more about the book and purchase it here. *** We would love to hear your comments or questions! I would also really appreciate it if you would review my podcast on iTunes. Connect with me on  Facebook, Twitter, Instagram, and Pinterest. SaveSave SaveSaveSaveSave SaveSave SaveSave

Not all kombucha is created equal. Some is ho-hum, but Clearly Kombucha is the Booch of the Future for a reason! It’s delicious, functional, and (most importantly) fun! I interview Mya Nguyen from Clearly Kombucha and C Botanicals to learn more about what makes this brand and their products special, and why you should give them a try! Clearly Kombucha Crafted in the San Francisco Bay Area, Clearly Kombucha® is dedicated to creating the most palatable and fun (not to mention authentic) kombucha possible. Clearly Kombucha® brews a light and refreshing kombucha to reflect the belief that you come alive when you lighten up. Its refreshing taste, low sugar content, and light-hearted spirit are all reasons to celebrate. Lighten up! C Botanicals C Botanicals is the next generation of innovative and approachable functional beverages, a collection of effervescent fermented botanicals and aromatics based on ginger root, holy basil, lemongrass, milk thistle, turmeric and cardamom. Each flavor is light but purposeful. By working with Mother Nature’s finest ingredients and giving them a boost of probiotics, each drink is a light, hydrating gift for you and your body. Find Clearly Kombucha on Twitter, Facebook and Instagram. *** We would love to hear your comments or questions! I would also really appreciate it if you would review my podcast on iTunes. Connect with me on  Facebook, Twitter, Instagram, and Pinterest.

Ahhhh, another exhilarating and energizing Natural Products Expo West! I’m so excited to share my favorite finds from this year’s show. Here’s a shout out to my winners! New Pop * The World’s First Skinless Popcorn * No butter, salt, oil, preservatives, fat * Only 32 Calories per cup, Less than 200 Calories per bag Pili Nuts * Sprouted hand-harvested nuts from the Philippines * Only 4 ingredients, no additives, no bs * Highest magnesium of any nut Truth In Snacks * Freeze dried fruit, savory vegetables and dark chocolate enrobed freeze dried fruit slices * Signature process and custom-built freeze-dryers preserve all the nutrients and flavor of fresh produce * Gluten-free, non-GMO, ingredients you recognize Numi Golden Latte * Turmeric Chai and Turmeric Cocoa flavors * Unsweetened and organic * Just add to milk of choice for easy iced or hot golden milk or haldi doodh Cracked Nut Butter * Protein fortified dessert spreads * Grass-fed, non-GMO 100% Whey Protein Isolate * Available in convenient, grab-and-go pouches La Colombe Draft Latte * Frothed latte with hormone free milk and Nizza blend coffee * Groundbreaking Innovalve™ that combines milk and coffee delivering frothy texture * No added sugar, gluten-free, good source of protein Munkijo * Organic unadulterated coconut products * NEW Wild Munkijo Mojo Hot Sauce and Organic Coconut Balsamic Vinegar * Four generation family coconut farm in the Philippines Lakanto * Sugar free, low glycemic, gluten free, vegan zero aftertaste * Lakanto sweetener combines non-GMO erythritol with monk fruit * Low calorie alternatives to maple syrup and popular beverages The Natural Citizen Organic Protein   * Organic, non-GMO, gluten free, vegan protein * Wholesome ingredients: hemp, brown rice, pea and sacha inchi protein * Finally a nutty, savory protein powder! C Botanicals * Effervescent fermented botanicals and aromatics with probiotics * Similar to Clearly Kombucha, organic botanicals are fermented with a SCOBY * Incredible flavors like Holy Basil, Strawberry Milk Thistle and Turmeric Cardamom *** We would love to hear your comments or questions! I would also really appreciate it if you would review my podcast on iTunes. Connect with me on Twitter, Facebook, and Instagram.

Mindful eating is much more than slowing down and turning off the tv. It can actually rewire your brain. Megrette Fletcher, dietitian and founder of The Center for Mindful Eating, talks about the power of presence, how to deal with cravings, and the role of gratitude. Here are links to what we mentioned on this episode: The Principles of Mindful Eating  Good Practice Guidelines  Archive of Handouts – Turning a Crave into a Wave By Ronald Thebarge PhD Page 7 Self-compassion meditations The Center for Mindful Eating Megrette.com Megrette Fletcher M.Ed., R.D., CDE Writer, Speaker, Dietitian, Diabetes Educator 2013-2015 Center for Mindful Eating President 2005 Co-founder of The Center for Mindful Eating Megrette Fletcher is a cofounder of The Center for Mindful Eating and has served many positions including the 2013-2016 President. She is a public speaker and author of a number of books, including Discover Mindful Eating for Kids, Eat What You Love, Love What You Eat with Diabetes with Michelle MD, Discover Mindful Eating: A resource of handouts for health professionals, with Frederick Burggraf. Megrette has also crafted detailed training for both the consumer and professional including, Am I Hungry: Diabetes, The Before, During and After the Bite Workshop, and The Core Concepts of Mindful Eating online training. She is a registered dietitian and certified diabetes educator who has worked at an area hospital for over 16 years. Megrette’s curious name means “little Margaret” and seems to have French origins. Unfortunately, she is not a native speaker but she is an avid cyclist, passable cook, and a terrible bowler. She lives in New Hampshire with her two and four-legged family. She had maintained a daily meditation practice since 1999 when she began studying Buddhism as part of the Triratna Buddhist Order. To learn more about Megrette, visit her website at Megrette.com. Find Megrette on Twitter, Facebook and Pinterest. *** We would love to hear your comments or questions! I would also really appreciate it if you would review my podcast on iTunes. Connect with me on  Facebook, Twitter, Instagram, and Pinterest.

Infertility affects 7.5 million women in the US. Couples are spending thousands of dollars on doctors visits, medications and IVF in their desire to start a family. What if you could break the painful cycle of infertility with nutrition and lifestyle interventions? You can! Functional dietitian and fertility expert Ayla Withee is on the show to tell us how. Here are links to what we mentioned on this episode: Skin Deep The Organically Clean Home Maple Hill Creamery and Podcast Interview with Tim Joseph Real Food Radio Ayla Withee, MS, RD, LDN Registered Dietitian and Owner of Boston Functional Nutrition, LLC Ayla Withee, MS, RDN, LDN, CLT is a Registered Dietitian/Nutritionist, and Certified Leap Therapist, and owner of Boston Functional Nutrition, a private practice outside of Boston, Massachusetts. She has trained for years with experts in the field of functional medicine and embraces a whole body approach to addressing the root causes of health issues. Her specialties include women’s health, particularly reproductive nutrition, and gastrointestinal issues, but she sees a wide variety of clients throughout the lifespan. You can find Ayla blogging and learn more about her practice at BostonFunctionalNutrition.com or subscribe to her podcast Real Food Radio on iTunes or Stitcher. Find Ayla on Twitter, and Instagram. *** We would love to hear your comments or questions! I would also really appreciate it if you would review my podcast on iTunes. Connect with me on  Facebook, Twitter, Instagram, and Pinterest.

You need to eat every 2-3 hours! Multiple small meals are best. Skipping breakfast is bad for your metabolism. If you miss a meal, your body will go into STARVATION mode! If you’ve heard this or believed this, it’s time for some myth busting! Yuri Elkaim is here to talk about metabolism myths that halt your weight loss and the truth about how to eat and exercise for a healthy metabolism. Here is the link to my interview with Jonathan Bailor that we mentioned in today’s episode. Yuri Elkaim Health and Fitness Expert, Author Yuri Elkaim is a nutrition, fitness, and fat loss expert and the NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet. A former professional soccer player turned health crusader, he’s most famous for helping people who’ve tried everything to lose weight and get in great shape, with little success, finally achieve breakthrough results. Yuri is on a mission to empower 10 million people to greater health by 2018 by making fit and healthy simple again. For more, visit his website. Find Yuri on Facebook, Twitter, and YouTube. *** We would love to hear your comments or questions! I would also really appreciate it if you would review my podcast on iTunes. Connect with me on  Facebook, Twitter, Instagram, and Pinterest.

We all want to raise healthy kids – that’s why I have family nutrition expert Maryann Jacobsen on the show.  She’s here to take us beyond bribing our kids to eat their vegetables, and help them become mindful eaters. If you’re struggling with what to feed your kids, how to handle snacks and dessert, and how to deal with a picky eater, this episode is for you! Maryann Jacobsen MS, RD Registered Dietitian, Writer Maryann Jacobsen is a registered dietitian, family nutrition expert and independent author. She is co-author of Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School  and author of From Picky to Powerful, What to Cook for Dinner with Kids and her soon-to-be released How to Raise a Mindful Eater. Maryann is the founding editor of Raise Healthy Eaters, a popular blog about family nutrition. Her writing has appeared in Huffington Post, New York Times, Los Angeles Times, Mind Body Green and She Knows. She has been quoted in various publications including Parents Magazine, Real Simple, Scholastic Parent & Child and American Profile and has been featured on Good Morning America. Find Maryann on Facebook and Twitter. *** We would love to hear your comments or questions! I would also really appreciate it if you would review my podcast on iTunes. Connect with me on  Facebook, Twitter, Instagram, and Pinterest.

It’s a good question. Does loving your body mean throwing in the towel and giving up on health and your goals? Eating disorder expert Julie Duffy Dillon tackles common fears about giving up dieting, accepting your body, and having freedom with food. Fear no more! Julie Duffy Dillon MS, RD, NCC, LDN, CEDRD Registered Dietitian, Speaker, Writer Eating Disorder Specialist Owner, Julie Dillon Consulting + BirdHouse Nutrition Therapy Julie Duffy Dillon is a food behavior expert who helps people enjoy eating again. Award winning with her progressive approach, Julie was featured in TLC’s documentary My Big Fat Fabulous Life. Julie has an active blog on JulieDillonRD.com and a weekly Food Peace Newsletter. Listen to her weekly body positive, diet free, and health promoting podcast Love Food where she answers listener letters about their complicated relationship with food. Julie received her BS in Nutrition from Ohio University and MS in Mental Health Counseling from The University of North Carolina at Greensboro. As a registered and licensed dietitian in North Carolina, she founded BirdHouse Nutrition Therapy a group practice passionate about helping individuals and families recover from eating disorders and PCOS. As a Certified Eating Disorder Specialist (CEDRD), she also supervises dietitians to be eating disorder specialists. Find Julie on Facebook, Twitter, Instagram and Pinterest. *** We would love to hear your comments or questions! I would also really appreciate it if you would review my podcast on iTunes. Connect with me on Facebook, Twitter, Instagram, and Pinterest.

The thing that changed my life, transformed the way I look at food and exercise, and compelled me to help women stuck in a cycle of dieting is my eating disorder. On this episode I share my story of bulimia and exercise addiction, and most importantly, how I recovered and was able to move into a place of total peace and freedom with food. My journey was a beautiful mess and my desire is that it instills hope and encouragement if you’re struggling with disordered eating. Recovery and healing are absolutely possible, and detoxing from diets and food rules is the best thing you could do too! I would love to hear your comments or questions! I would also really appreciate it if you would review my podcast on iTunes. Connect with me on Twitter, Facebook, and Instagram.

If you’ve noticed that diets don’t work and that you can never muster up enough willpower to resist those cookies, this episode is for you! Traci Mann, Ph.D. gives you the hard data and science to explain why diets can actually lead to weight gain and why obesity is not a death sentence. Traci shares unbiased truth about dieting, weight and exercise and why you should never diet again! Traci Mann, Ph.D. Professor of Psychology, University of Minnesota Traci Mann grew up in Highland Park, Illinois, and went to college at the University of Virginia, where she thought she would become a mathematician or engineer. She abandoned those plans after taking her first psychology course, and went on to attain her Ph.D. in psychology from Stanford University in 1995. She was a professor at UCLA for nine years before moving to the University of Minnesota and founding the Health and Eating Lab. Her research has been funded by the NIH, the USDA, and NASA, and is published in dozens of scholarly journals. She has received teaching awards at Stanford, UCLA, and the University of Minnesota, is the president of the Social Personality and Health (SPH) Network, and is an elected fellow of the Association for Psychological Science, The Society for Experimental Social Psychology, and the American Psychological Association. Dr. Mann is uniquely qualified to provide the real truth about dieting, eating, obesity, and self-control. She is a widely cited expert, but she does not run a diet clinic or test diets, and she has never taken a penny from commercial diet companies, sat on their boards of directors, or endorsed one of their products. Because of this, her livelihood, research funding, and reputation are not dependent on her reporting that diets work or that obesity is unhealthy. This sets her apart from nearly all diet and obesity researchers and allows her to speak the truth about these topics, which she does with abandon. She lives with her husband, Stephen Engel (who is also a professor at the University of Minnesota), and two Engelmann boys, in Edina, Minnesota. Secrets from the Eating Lab: The Science of Weight Loss, the Myth of Willpower, and Why You Should Never Diet Again A provocative expose of the dieting industry from one of the nation’s leading researchers in self-control and the psychology of weight loss that offers proven strategies for sustainable weight loss. From her office in the University of Minnesota’s Health and Eating Lab, professor Traci Mann researches self-control and dieting. And what she has discovered is groundbreaking. Not only do diets not work; they often result in weight gain. Americans are losing the battle of the bulge because our bodies and brains are not hardwired to resist food—the very idea of it works against our biological imperative to survive. In Secrets From the Eating Lab, Mann challenges assumptions—including those that make up the very foundation of the weight loss industry—about how diets work and why they fail. The result of more than two decades of research, it offers cutting-edge science and exciting new insights into the American obesity epidemic and our relationship with eating and food. Secrets From the Eating Lab also gives readers the practical tools they need to actually lose weight and get healthy. Mann argues that the idea of willpower is a myth—we shouldn’t waste time and money trying to combat our natural tendencies. Instead, she offers 12 simple, effective strategies that take advantage of human nature instead of fighting it—from changing the size of your plates to socializing with people with healthy habits, removing “healthy” labels that send negative messages to redefining comfort food. ***

Expo West this year was full of incredible finds! Here are my Top 10 Picks for their combination of nutrition and flavor. Make sure to check out Gabriella’s Kitchen skinnypasta below for a code you can use for 25% off your order! Congratulations to all my winners!     Farmhouse Culture Gut Shot * Vegetable Based Probiotic Beverage * 10 billion CFUs per bottle * Barrel fermented, organic, non-gmo   RXBAR * Whole Food Protein Bar * 12g protein, 3-4g fiber, 8-9g fat * No added sugar, dairy, soy, gluten or B.S.   Flapjacked Mighty Muffins * Protein-packed, gluten-free, high-fiber muffins ready in 35 seconds * 220 calories, 20g protein, 6g fiber, 6g sugar * GanedenBC30 Probiotic   Jicachips * Crosby baked jicama slices * 25 chips are 100 calories, 5g fiber, 80% less fat than potato chips * Non-gmo, gluten-free, paleo friendly   Sir Kensington’s Fabanaise * Vegan mayo made from aquafaba * Aquafaba is the protein-rich brine leftover from cooking chickpeas or other beans * Will be available in May at specialty grocers in classic and chipotle flavors   Raw Revelations Vegan Latte Fix * Rich coffee flavor without caffeine or acidity in the convenience of an instant beverage * Medium Chain Triglycerides from coconut, no added sugars, pea protein * Ayurvedic botanicals for adrenal support and aiding in blood sugar balance, suppressing appetite, and reducing cortisol levels   tera’s whey Recovery and Satiety Blends * USDA certified organic whey from ethically treated cows on small family farms in Wisconsin * Grass-fed, certified gluten free, naturally sweetened with low glycemic stevia and monk fruit * Recovery blend has 3,700 BCAAs and organic coconut water packed with 5 key electrolytes (Potassium, Calcium, Magnesium, Phosphorus and Sodium)   Gaia Herbs Golden Milk * Based on the traditional Ayurvedic recipe * Turmeric, date palm fruit, cardamom, ashwagandha, vanilla bean, black pepper * Adults take 1 rounded teaspoons 1-2 times daily mixed into any warm milk of your choice   Vegan Cheese – Miyoko’s Kitchen and Kite Hill * Artisanal cultured nut products * Miyoko’s Creamery products are free of dairy and gluten, and made from organic ingredients * Kite Hill’s artisanal products are non-gmo, soy-free, and contain only almond milk, cultures, enzymes, and salt   Gabriella’s Kitchen skinnypasta

It is my pleasure to introduce you to Nibblee Bits! This is a brand new product that I’ve been working on for the past year with my friend, co-CrossFitter, chef and business partner Delyn. Nibblee Bits Nibblee Bits is a delicious chocolate chip cookie mix made with almond flour and TigerNut flour. It is perfect for people who follow paleo, vegan or gluten-free diets or have to avoid gluten or grains for medical reasons. TigerNut flour is not a nut! It’s an ancient tuber from Africa and an excellent source of Resistant Starch which is a healthy prebiotic fiber which helps feed probiotics in our gut. Each cookie has 4 grams of fiber, 5 grams of protein and only 5 grams of sugar! We use 85% chocolate chips that are organic, fair trade certified, certified paleo, certified vegan, non-gmo project verified and kosher. To make our cookies, just add 1/3 cup of melted coconut oil  and 2 eggs (or 2 flax eggs). Bake for 10 minutes and Nibble! Get 20% Off! As a listener of my podcast, I want to give you a special offer good through the end of April 2016. Use coupon code PODCAST at our shop on nibbleebits.com to get 20% off your order! Launch Party – You’re Invited! We would love to have you join us for our launch party May 1st at CrossFit Merge in Glendale, CA. We will be having lots of Nibblee Bits for you to nibble on with a glass of almond milk, giveaways and a fun WOD. Go to our Facebook page for event details and to RSVP. Hope to see you there! #nibblehappy

I had the privilege of meeting with Tim Joseph at Expo West this year. Tim is the founding farmer and CEO of Maple Hill Creamery where they have been committed to 100% Grass Fed dairy since day one in 2009. Maple Hill is all about really good yogurt – their original product and still their best seller. Organic, non-homogenized, and completely grass fed yogurt that tastes like yogurt should. No need for “natural” flavors, gums, milk protein powder, carrageenan, or other additives or preservatives. Though you might see “grass fed” on labels throughout the dairy case, being 100% Grass Fed is very rare and something that Maple Hill Creamery is especially proud of. In fact, they are unveiling a complete rebrand of their line to hit shelves in May as well as a new website – both of these will be focusing on the benefits of being 100% Grass Fed and what that means for the health of the cow, the farm and the consumer as well as the taste and nutrition of the yogurt and dairy products. I’ll let Tim share more with you about why Maple Hill Creamery rocks and why you should care about dairy being 100% Grass Fed. Here is my interview with Tim from Expo West: About Maple Hill Creamery Maple Hill Creamery is a farm-family owned dairy manufacturer founded in 2009, and is widely recognized as the preeminent leader in the emerging 100% grass-fed dairy category. MHC is the first dairy brand to receive the Pennsylvania Certified Organic 100% Grassfed Certification. Since day one, Maple Hill has stood by their conviction that 100% grass-fed organic dairy farming is better for everyone from cows to consumers. 100% grass-fed dairy farming produces the highest quality milk, supports the healthiest lifestyle for cows, improves the fertility of grazing land, and allows farmers to prosper. The Maple Hill Creamery Milkshed now numbers over 52 small farms, and is looking to transition at least several dozen more farms to certified 100% grass-fed in 2016. Maple Hill Creamery products are available nationwide at Natural Grocers, Stop & Shop, ShopRite, PCC Markets, Safeway, Wegmans, Harris Teeter, Earth Fare, Target, Sprouts, and Whole Foods Market, as well as many specialty and independent retailers. For more information, visit www.maplehillcreamery.com, and follow us on Twitter @MapleHillCream, Facebook, and Instagram. *** We would love to hear your comments or questions! I would also really appreciate it if you would review my podcast on iTunes. Connect with me on Twitter, Facebook, and Instagram.

If you suffer from migraines, you know that they’re more than a big headache! The pain can keep you home from work and impact your ability to live life the way you want. You’ve been searching for food triggers and a solution better than just popping a pill. In this episode, we discuss the bucket effect which is why finding your triggers can be complex and we offer real solutions to your pain. Follow Jan on Twitter and learn more about the Certified LEAP Therapist training Jan Patenaude RD, CLT is a Consultant Dietitian, Certified LEAP Therapist and LEAP Mentor with over 38 years experience in the nutrition field, her special expertise is in the emerging field of Non-IgE Allergy or delayed food sensitivity and Elimination Diets. She has helped thousands of patients with inflammatory conditions such as Irritable Bowel Syndrome, Migraine, Fibromyalgia, Chronic Fatigue Syndrome, Crohn’s disease, arthritis and more. She is changing the face of dietetics, training or mentoring over 1500 dietitians in implementing the LEAP Diet protocols to help their clients as well. She is a sought after speaker to state and national dietetic association meetings, sharing with others her enthusiasm for the MRT test and LEAP diet protocols, changing lives for the better, one client or one RD at a time.  She obtained her Bachelors Degree in Nutrition from Viterbo University and was 2010 Outstanding Alumni at University of Minnesota, Crookston, received the Excellence in Practice award from DIFM DPG in 2008 and has been awarded other state and national honors. Her special area of interest is working via telecommute. She now splits her time between the Colorado Rockies and the Hawaiian rainforests, when not traveling for presentations and LEAP Meet-ups nationwide *** We would love to hear your comments or questions! I would also really appreciate it if you would review my podcast on iTunes. Connect with me on Twitter, Facebook, and Instagram.