{"id":25117,"date":"2022-02-23T08:59:40","date_gmt":"2022-02-23T08:59:40","guid":{"rendered":"https:\/\/theme-dev.cmsmasters.net\/doctor-22\/?post_type=pmpro_lesson&#038;p=25117"},"modified":"2025-10-10T12:11:38","modified_gmt":"2025-10-10T12:11:38","slug":"lesson-4-how-to-choose-superfoods","status":"publish","type":"pmpro_lesson","link":"https:\/\/sonatamickute.485gradvisa.com\/?pmpro_lesson=lesson-4-how-to-choose-superfoods","title":{"rendered":"Lesson 4. How to choose superfoods?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"25117\" class=\"elementor elementor-25117\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-14e0f5d8 elementor-section-boxed elementor-section-height-default elementor-section-height-default cmsmasters-block-default\" data-id=\"14e0f5d8\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6b76820c\" data-id=\"6b76820c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-70f08bec cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-heading\" data-id=\"70f08bec\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Introduction: What makes a diet healthy?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-12bd1dc0 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"12bd1dc0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Eating a healthy, balanced diet is one of the most important things you can do to protect your health. In fact, up to 80% of premature heart disease and stroke can be prevented through your life choices and habits, such as eating a healthy diet and being physically active. Eating a healthy, balanced diet is one of the most important things you can do to protect your health. In fact, up to 80% of premature heart disease and stroke can be prevented through your life choices and habits, such as eating a healthy diet and being physically active.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-65fae88f cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-image\" data-id=\"65fae88f\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"480\" src=\"https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2022\/02\/open-lesson-17.jpg\" class=\"attachment-large size-large wp-image-28377\" alt=\"\" srcset=\"https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2022\/02\/open-lesson-17.jpg 800w, https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2022\/02\/open-lesson-17-300x180.jpg 300w, https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2022\/02\/open-lesson-17-768x461.jpg 768w, https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2022\/02\/open-lesson-17-500x300.jpg 500w, https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2022\/02\/open-lesson-17-600x360.jpg 600w, https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2022\/02\/open-lesson-17-30x18.jpg 30w, https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2022\/02\/open-lesson-17-17x10.jpg 17w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5f039ee2 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-heading\" data-id=\"5f039ee2\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Getting started on the 6-week plan<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div data-separate-animation-selector=\".cmsmasters-widget-icon-list-item\" data-text-animation-class=\"sequental, random, line, word, char\" class=\"elementor-element elementor-element-294cb18b cmsmasters-widget-marker-element-numeric cmsmasters-widget-layout-row cmsmasters-widget-align-stretch cmsmasters-widget-direction-default cmsmasters-widget-marker-view-default cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-cmsmasters-icon-list cmsmasters-widget-icon-list\" data-id=\"294cb18b\" data-element_type=\"widget\" data-widget_type=\"cmsmasters-icon-list.default\">\n\t\t\t\t\t\t\t<ul class=\"cmsmasters-widget-icon-list-items\">\r\n\t\t\t\t\t\t\t<li class=\"cmsmasters-widget-icon-list-item active-icon-item\">\r\n\t\t\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-text-wrap\">\r\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-icon\">\r\n\t\t\t\t\t\t\t<span>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-text-inner elementor-repeater-item-f2efa8f\">\r\n\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-text\">\r\n\t\t\t\t\t\t\tPrepare most of your meals at home using whole or minimally processed foods. Choose from a variety of different proteins to keep things interesting. Using catchy names for each day can help you plan. \t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t\t\t\t\t<\/span>\r\n\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t\t<\/li>\r\n\t\t\t\t\t\t\t<li class=\"cmsmasters-widget-icon-list-item active-icon-item\">\r\n\t\t\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-text-wrap\">\r\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-icon\">\r\n\t\t\t\t\t\t\t<span>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-text-inner elementor-repeater-item-5cc9247\">\r\n\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-text cmsmasters-widget-icon-list-item-text\">\r\n\t\t\t\t\t\t\tMake an eating plan each week \u2013 this is the key to fast, easy meal preparation. Check out our shopping tips here.\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t\t\t\t\t<\/span>\r\n\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t\t<\/li>\r\n\t\t\t\t\t\t\t<li class=\"cmsmasters-widget-icon-list-item active-icon-item\">\r\n\t\t\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-text-wrap\">\r\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-icon\">\r\n\t\t\t\t\t\t\t<span>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-text-inner elementor-repeater-item-63f9bd9\">\r\n\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-text cmsmasters-widget-icon-list-item-text cmsmasters-widget-icon-list-item-text\">\r\n\t\t\t\t\t\t\tChoose recipes with plenty of vegetables and fruit. Your goal is to fill half your plate with vegetables and fruit at every meal. Choose brightly coloured fruits and vegetables each day, especially orange and dark green vegetables (click here for more information). Frozen or canned unsweetened fruits and vegetables are a perfect alternative to fresh produce. \t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t\t\t\t\t<\/span>\r\n\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t\t<\/li>\r\n\t\t\t\t\t\t\t<li class=\"cmsmasters-widget-icon-list-item active-icon-item\">\r\n\t\t\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-text-wrap\">\r\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-icon\">\r\n\t\t\t\t\t\t\t<span>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-text-inner elementor-repeater-item-d5fb406\">\r\n\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-text cmsmasters-widget-icon-list-item-text cmsmasters-widget-icon-list-item-text cmsmasters-widget-icon-list-item-text\">\r\n\t\t\t\t\t\t\tAvoid sugary drinks and instead drink water. Lower-fat, unsweetened milk is also a good way to stay hydrated. Keep a reusable water bottle in your purse or car so you can fill up wherever you are going.\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t\t\t\t\t<\/span>\r\n\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t\t<\/li>\r\n\t\t\t\t\t\t\t<li class=\"cmsmasters-widget-icon-list-item active-icon-item\">\r\n\t\t\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-text-wrap\">\r\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-icon\">\r\n\t\t\t\t\t\t\t<span>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-text-inner elementor-repeater-item-7f0ad9e\">\r\n\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-text cmsmasters-widget-icon-list-item-text cmsmasters-widget-icon-list-item-text cmsmasters-widget-icon-list-item-text cmsmasters-widget-icon-list-item-text\">\r\n\t\t\t\t\t\t\tEat smaller meals more often. Eat at least three meals a day with snacks in between. When you wait too long to eat you are more likely to make unhealthy food choices. Keep easy-to-eat snacks (like this) in your purse or bag for emergencies.\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t\t\t\t\t<\/span>\r\n\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t\t<\/li>\r\n\t\t\t\t\t\t\t<li class=\"cmsmasters-widget-icon-list-item active-icon-item\">\r\n\t\t\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-text-wrap\">\r\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-icon\">\r\n\t\t\t\t\t\t\t<span>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-text-inner elementor-repeater-item-2e5d928\">\r\n\t\t\t\t\t\t<span class=\"cmsmasters-widget-icon-list-item-text cmsmasters-widget-icon-list-item-text cmsmasters-widget-icon-list-item-text cmsmasters-widget-icon-list-item-text cmsmasters-widget-icon-list-item-text cmsmasters-widget-icon-list-item-text\">\r\n\t\t\t\t\t\t\tMake an eating plan each week \u2013 this is the key to fast, easy meal preparation. Check out our shopping tips here.\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t\t\t\t\t<\/span>\r\n\t\t\t\t<\/span>\r\n\t\t\t\t\t\t\t\t<\/li>\r\n\t\t\t\t\t<\/ul>\r\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-535d82d4 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-heading\" data-id=\"535d82d4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Boost your health at breakfast<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-61261066 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"61261066\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Protein foods include legumes, nuts, seeds, tofu, fortified soy beverage, fish, shellfish, eggs, poultry, lean red meats including wild game, lower fat milk, lower fat yogurts, lower fat kefir and cheeses lower in fat and sodium. Protein helps build and maintain bones, muscles and skin.<br \/>Eat protein every day.<\/p><p>Try to eat at least two servings of fish each week, and choose plant-based foods more often.<br \/>Dairy products are a great source of protein. Choose lower fat, unflavoured options.<br \/>Fill a quarter of your plate with protein foods.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-179a913a cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-heading\" data-id=\"179a913a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">1. A healthy break for lunch<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-72d98b63 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"72d98b63\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\tThis is one of the most important diet habits. Vegetables and fruit are packed with nutrients (antioxidants, vitamins, minerals and fibre) and help you maintain a healthy weight by keeping you full longer.\n\nFill half your plate with vegetables and fruit at every meal and snack.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-381caf78 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-heading\" data-id=\"381caf78\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">2. A dinner makeover<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<div data-separate-animation-selector=\".elementor-widget-cmsmasters-gallery__item\" data-text-animation-class=\"sequental, random\" class=\"elementor-element elementor-element-37b13a6 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-cmsmasters-gallery\" data-id=\"37b13a6\" data-element_type=\"widget\" data-settings=\"{&quot;ideal_row_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:540,&quot;sizes&quot;:[]},&quot;gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:20,&quot;sizes&quot;:[]},&quot;link_to&quot;:&quot;file&quot;,&quot;gallery_layout&quot;:&quot;justified&quot;,&quot;ideal_row_height_widescreen&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;ideal_row_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:150,&quot;sizes&quot;:[]},&quot;ideal_row_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:150,&quot;sizes&quot;:[]},&quot;gap_widescreen&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:10,&quot;sizes&quot;:[]},&quot;gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:10,&quot;sizes&quot;:[]},&quot;vertical_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;vertical_gap_widescreen&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;vertical_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;vertical_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;lazyload&quot;:&quot;yes&quot;}\" data-widget_type=\"cmsmasters-gallery.default\">\n\t\t\t\t\t<div class=\"elementor-widget-cmsmasters-gallery__container\"><a class=\"e-gallery-item elementor-widget-cmsmasters-gallery__item\" alt=\"Gallery item image\" aria-label=\"Gallery item image\" data-elementor-lightbox-slideshow=\"37b13a6\" href=\"https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2022\/02\/open-lesson-9.jpg\"><div alt=\"Gallery item image\" class=\"e-gallery-image elementor-widget-cmsmasters-gallery__item-image\" data-thumbnail=\"https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2022\/02\/open-lesson-9.jpg\" data-width=\"390\" data-height=\"540\"><\/div><\/a><a class=\"e-gallery-item elementor-widget-cmsmasters-gallery__item\" alt=\"Gallery item image\" aria-label=\"Gallery item image\" data-elementor-lightbox-slideshow=\"37b13a6\" href=\"https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2022\/02\/open-lesson-10.jpg\"><div alt=\"Gallery item image\" class=\"e-gallery-image elementor-widget-cmsmasters-gallery__item-image\" data-thumbnail=\"https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2022\/02\/open-lesson-10.jpg\" data-width=\"390\" data-height=\"540\"><\/div><\/a><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-79c6eeed cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"79c6eeed\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Whole grain foods include whole grain bread and crackers, brown or wild rice, quinoa, oatmeal and hulled barley. They are prepared using the entire grain. Whole grain foods have fibre, protein and B vitamins to help you stay healthy and full longer.<\/p><p>Choose whole grain options instead of processed or refined grains like white bread and pasta.<br \/>Fill a quarter of your plate with whole grain foods.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-623982e7 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-heading\" data-id=\"623982e7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">3. Sensible snacking<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32a8b4d1 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"32a8b4d1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Protein foods include legumes, nuts, seeds, tofu, fortified soy beverage, fish, shellfish, eggs, poultry, lean red meats including wild game, lower fat milk, lower fat yogurts, lower fat kefir and cheeses lower in fat and sodium. Protein helps build and maintain bones, muscles and skin.<br \/>Eat protein every day.<\/p><p>Try to eat at least two servings of fish each week, and choose plant-based foods more often.<br \/>Dairy products are a great source of protein. Choose lower fat, unflavoured options.<br \/>Fill a quarter of your plate with protein foods.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-613e1230 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-heading\" data-id=\"613e1230\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">4. Keep it going<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6282a041 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"6282a041\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Highly processed foods \u2014 often called ultra-processed \u2014 are foods that are changed from their original food source and have many added ingredients. During processing, often important nutrients such as vitamins, minerals and fiber are removed while salt and sugar are added. Examples of processed food include: fast foods, hot dogs, chips, cookies, frozen pizzas, deli meats, white rice and white bread.<\/p><p>Some minimally processed foods are okay. These are foods that are slightly changed in some way but contain few industrially made additives. Minimally processed foods keep almost all of their essential nutrients. Some examples are: bagged salad, frozen vegetables and fruit, eggs, milk, cheese, flour, brown rice, oil and dried herbs. We are not referring to these minimally processed foods when we are advising you not to eat processed foods.<\/p><p>Heart &amp; Stroke funded research found that ultra-processed foods make up almost half of Canadians&#8217; diets. Read more about it here.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-418cf029 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-image\" data-id=\"418cf029\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"664\" src=\"https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2023\/10\/home-podcast-6-1024x664.jpg\" class=\"attachment-large size-large wp-image-29516\" alt=\"\" srcset=\"https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2023\/10\/home-podcast-6-1024x664.jpg 1024w, https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2023\/10\/home-podcast-6-300x195.jpg 300w, https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2023\/10\/home-podcast-6-768x498.jpg 768w, https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2023\/10\/home-podcast-6-463x300.jpg 463w, https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2023\/10\/home-podcast-6-600x389.jpg 600w, https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2023\/10\/home-podcast-6-30x19.jpg 30w, https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2023\/10\/home-podcast-6-15x10.jpg 15w, https:\/\/sonatamickute.485gradvisa.com\/wp-content\/uploads\/2023\/10\/home-podcast-6.jpg 1110w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"featured_media":28197,"menu_order":4,"template":"","meta":{"_acf_changed":false,"pmpro_default_level":"","footnotes":""},"class_list":["post-25117","pmpro_lesson","type-pmpro_lesson","status-publish","has-post-thumbnail","hentry","pmpro-has-access"],"acf":[],"_links":{"self":[{"href":"https:\/\/sonatamickute.485gradvisa.com\/index.php?rest_route=\/wp\/v2\/pmpro_lesson\/25117","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sonatamickute.485gradvisa.com\/index.php?rest_route=\/wp\/v2\/pmpro_lesson"}],"about":[{"href":"https:\/\/sonatamickute.485gradvisa.com\/index.php?rest_route=\/wp\/v2\/types\/pmpro_lesson"}],"version-history":[{"count":1,"href":"https:\/\/sonatamickute.485gradvisa.com\/index.php?rest_route=\/wp\/v2\/pmpro_lesson\/25117\/revisions"}],"predecessor-version":[{"id":29560,"href":"https:\/\/sonatamickute.485gradvisa.com\/index.php?rest_route=\/wp\/v2\/pmpro_lesson\/25117\/revisions\/29560"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sonatamickute.485gradvisa.com\/index.php?rest_route=\/wp\/v2\/media\/28197"}],"wp:attachment":[{"href":"https:\/\/sonatamickute.485gradvisa.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=25117"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}