Author: openjargon

• My friend and I booked a last-minute vacation to Hilton Head Island, a beach town in South Carolina.
• The area was abundant with natural beauty and reminded me of a nature preserve.
• Hilton Head Island's beaches were clean and beautiful, and I loved the food scene.

Last July, when my best friend and I suddenly found some free time and a yearning for sun and sand, we laid out our options for a trip.

As a resident of South Carolina, I considered plenty of places to visit, from Myrtle Beach to Charleston. But in the end, we ultimately settled on Hilton Head Island.

The beautiful South Carolina town has several white-sand beaches and world-class golf courses. The area, which Condé Nast Traveler named the best island in the US in 2023, is also known for nature and a small-town vibe.

I'd been to Hilton Head Island decades earlier but was eager to see how it had changed over the years. Here's what my experience on the island was like.

The entire area reminded me of a nature preserve.

We rented a three-bedroom, two-bathroom home with pool access and a lagoon view through Whimstay — a vacation-rental website for last-minute trips.

Our house had plenty of space for my friend and me to relax — but the real beauty of the home was the gorgeous lagoon in the backyard. I could have easily spent the rest of our getaway staring out at that water without visiting the beach.

It was so peaceful to be surrounded by beautiful greenery and trees.

I loved hearing the sound of frogs and other animals at night.

We soon learned the lagoon in our backyard was bristling with wildlife, including all kinds of birds, different-sized turtles, and a wide variety of frogs.

When nighttime came, the frogs surrounding our house piped up with quite the chorus. It almost seemed like we were camping — but without the hassle of sleeping outside.

When it got dark, I cracked open the sliding-glass doors connecting the main bedroom to the spacious back deck so I could do some stargazing — Hilton Head Island, known for its low light pollution, was the perfect place for this activity.

Sea Pines Beach was beautiful, clean, and easy to get to.

One Saturday during our trip, my friend and I left our car at a shopping center and boarded a trolley to Sea Pines Beach Club, where we reserved chairs from Shore Beach Services.

Our first day at the beach was fairly quiet — I assume this was because it was changeover day for most of the rental properties.

Still, it was a diverse crowd, with families, singles, couples, and people of all ages splayed across the sand. We had plenty of room to spread out but didn't really venture from our chairs.

The next day brought more folks out to the beach. But even with more people around, the beach didn't feel too crowded — there was a completely relaxed vibe.

The wide array of food was unmatched, too.

Everything we ate on the island was enjoyable, from the delicious first-night, too-tired-to-go-out pizza from Giuseppi's to the pre-beach pastries and fresh-squeezed juice we grabbed at the Harbour Town Bakery and Café.

However, my meal at Chez Georges Bistro and Bar blew my taste buds away. Known for its "French cuisine with a Lowcountry accent," this family-owned and -operated restaurant has a traditional French-bistro menu without any kind of intimidating vibe.

When we walked in, we were greeted as if we were regulars. The menu was packed with classically French cuisine, from escargot and bouillabaisse to cassoulet.

I was thrilled to see moules frites (mussels with fries) on the menu. I opted for the classic Provençal preparation, with white-wine-butter sauce, tomatoes, capers, olives, and herbs de Provence. The dish did not disappoint, and I used the fries to mop up every last drop of sauce.

We also ordered steak frites, and my friend tried the boeuf Bourguignon (short ribs), which were fall-off-the-bone tender.

Hilton Head was a great spot for a last-minute vacation, and I'd recommend it to anyone.

When I first experienced Hilton Head Island decades ago, I perceived it as kind of stuffy. Later, I dismissed it as just a place for golfers and bachelor parties.

But on my most recent, last-minute vacation, Hilton Head Island proved to be the perfect low-key vacation retreat for everyone — beachgoers, nature enthusiasts, and food lovers alike.

From the beaches to the delicious restaurant scene, I had a great time. I'd recommend this island to anyone in need of a beach getaway.

• Tami Shadduck, 44, is a teacher from Florida, who is a fan of sleep divorce. 
• Her husband suffered from undiagnosed sleep apnea, which meant she slept badly for years.  
• After suffering from strep throat in 2020, Shadduck slept in the spare room and never moved back.

This as-told-to essay is based on an interview with Tami Shadduck. It has been edited for length and clarity.

From his snoring to the 5 a.m. wakeups, for the first 15 years of our marriage, I rarely had a great night's sleep. I love my husband, but I also love feeling rested.

Each night, I tried really hard to fall asleep. Sometimes, I'd pick up a book and read until my eyes got heavy. If it was really bad, I'd lie on the couch. I would get some sleep, but it was fitful, and I'd wake up each morning not feeling well rested.

When my husband and I first got together in 2005, he'd just finished working as a contractor in a warzone, so I expected him to have disrupted sleep based on that experience. I never thought about going to bed in a different room. Sharing the same bed is so ingrained in our culture it didn't occur to me we could sleep in separate beds.

We tried other remedies for his snoring first

When we first got together, he didn't really snore, but over the next 15 years, it got progressively worse. To say I was sharp with my husband in the morning is a kind way to put it. We would jokingly say I woke up a bear.

We tried a few different remedies to help solve the problem. We bought a king-sized bed because I thought the extra space would help with his tossing and turning. Then we bought a sound machine designed to mask other noise, but it was so loud I felt like I was sleeping on the launchpad of the Kennedy Space Center. He finally got into a sleep study and discovered he suffers from sleep apnea, where your breathing stops and starts while you sleep.

I first slept in the guest bedroom when I got strep throat

In March 2020, I got strep throat and slept in the guest bedroom. I slept like a grandfather after Thanksgiving dinner. When I recovered from strep throat, I continued to sleep in the spare room as I realized I was sleeping much better.

When I realized I wanted to make it a more permanent move, I started by verbalizing how much happier and rested I felt in the morning. I think it took my husband a while to process how he really felt about it. But we're now at the point where he sleeps better alone, too, because he's not worrying about keeping me awake.

We shared our sleeping arrangements with others and were surprised by the reaction

We had a vague idea that some other couples also slept apart but didn't know anyone personally, so we decided to keep the fact that we slept in separate bedrooms to ourselves. When we finally told friends and family, it felt empowering. We were surprised by how many people said they wished they slept apart. Some friends had situational experiences of sleeping separately due to having young children or being sick, so it was easy for them to relate.

People may think their love lives will suffer if they decide to sleep in separate beds, but that isn't the case. Intimacy happens in a thousand little moments throughout the day. To me, sleep is a health behavior, and intimacy is part of a healthy relationship.

I'm really grateful my husband is interested in my health and happiness, not some preconceived notion of what a marriage is supposed to look like. I might've done it sooner if more people had talked about it. I think the more we normalize it, the happier couples can be.

• President Joe Biden has been steadfast that he is not dropping out.
• In the meantime, some donors and elected officials are pushing him to step aside.
• If Biden were to change his mind, the final push is likely to come from his own small orbit.

President Joe Biden is clear that he is not leaving the 2024 race.

On Friday, Biden rallied with supporters in Wisconsin as he continued his effort to hold onto power amid a growing number of megadonors and Democratic officials questioning whether he is still the best candidate to beat former President Donald Trump.

"You voted for me to be your nominee, no one else," Biden said at the rally. "You, the voters did that. And despite that some folks don't seem to care who you voted for, well guess what, they're trying to push me out of the race. Well, let me say this as clearly as I can: I'm staying in the race."

Biden's disastrous debate performance has sharply highlighted voters' biggest concern about reelecting the 81-year-old, who would be 86 if he left office in January 2029.

So far, influential voices like former President Barack Obama remain behind him. There's still time for Biden to change course. Still, it's unlikely that another current party leader would nudge him out of the race in a meeting like the famous 1974 meeting Sen. Barry Goldwater and top Republicans held with President Richard Nixon, letting him know that he would not survive the Watergate scandal.

Instead, Biden may only be swayed by someone within his insular orbit — many who have served at his side for decades. In the end, it may only be a fellow Biden who could change his mind.

Jill Biden

The president is "Jill Biden's husband" in every sense of the phrase. Like many modern first ladies, Jill Biden is described as one of the most powerful voices in the White House.

"There is little doubt among those who know her that Jill Biden's highest priority is shielding her husband and family from danger," journalist Katie Rogers wrote in her book about modern first ladies.

Since the debate debacle, the first lady has also been clear that she remains dedicated to Biden staying in the race.

Over the years, Biden has been described as the hard edge to the man who has spent decades glad-handing people around Washington. She has often been referred to as the keeper of family grudges, including when she needed to be convinced that Vice President Kamala Harris didn't cross a line when she called out Biden's past statements on race during a heated Democratic presidential primary debate.

After Dr. Biden helped fend off protestors in 2020, the then-former vice president joked that his wife "is my Secret Service."

"Whoa, you don't screw around with a Philly girl, I'll tell you what," Biden said at the time.

Valerie Biden Owens

President Biden has often cited his father's admonition, "Family is the beginning, the middle, and the end." His younger sister, Valerie Biden Owens, knows that better than most.

She has been involved in Biden's political career from the beginning. Owens managed Biden's upset 1972 US Senate campaign and his first presidential run less than two decades later.

"Val is kind of the connective tissue throughout the course of the campaigns from '72 to today," Kate Bedingfield, then-Biden's deputy campaign manager, told BuzzFeed News in 2019.

Biden Owens joked at the time about how hard it was not leading her brother's ultimately successful run, given that she had run his campaigns dating back to high school.

"This is the first time I haven't managed the campaign, and I want to tell you, it's damn frustrating!" she said, per BuzzFeed.

An unnamed Democratic official told Axios that if there were a quiet campaign to nudge Biden aside then one of the few people to make the case should be the president's sister.

Ted Kaufman

Former Sen. Ted Kaufman of Delaware might be one of Biden's few actual contemporaries.

Biden has been in office so long that few if any, current Democratic leaders can match his longevity, especially given his complicated relationships with former Presidents Bill Clinton and Barack Obama, as The New York Times points out.

Kaufman has been at Biden's side for decades, starting during the 1972 campaign. Just a few years after Biden's election, Kaufman became his chief of staff. When Biden left the Senate after being elected vice president in 2009, Kaufman replaced him.

He's been described as Biden's best friend and his alter ego. Kaufman has also told Biden the harsh truth before. In 1987, it was Kaufman who urged the then-senator to drop out of the presidential race amid a plagiarism scandal.

"There's only one way to stop the sharks and that's pull out," Kaufman told Biden, according to The New York Times.

Biden often returns to Delaware on the weekends. According to The Times, when the president goes home he seeks out Kaufman.

Ron Klain

Former White House chief of staff Ron Klain is at the center of Biden's debate debacle.

Klain has prepped Democrats for presidential debates for decades. He took time away from his new job with AirBnb to help prepare his old boss.

The Indiana native has worked for Biden almost nonstop since graduating from Harvard Law School in 1987. Under Biden's leadership, he was chief counsel to the Senate Judiciary Committee. After serving as Vice President Al Gore's chief of staff, Klain returned to the role during the Obama administration.

Klain's decision to back former Secretary of State Hillary Clinton ahead of the 2016 Democratic primary over Biden, who was still musing about his run, was considered a deep act of betrayal.

But Klain returned to the Biden orbit and realized his long-held ambition of being the top aide to a president. It's their closeness that might make it hard for Biden's former chief to pressure his long-time boss to step aside.

"He's like a father to Ron Klain. What do you say to your father? This is tough, very tough," Elaine Kamarck, a longtime member of the Democratic National Committee, told The Times.

According to The Times, Biden still talks to him once a week to figure out the best ways to attack Trump.

Mike Donilon

Like others in Biden's small orbit, Mike Donilon has been at the president's side for decades.

According to The Times, Biden calls Donilon almost daily to get his take on the news. Donilon, who was a senior White House advisor, left the administration to join Biden's reelection campaign.

He played a major role in shaping the message for Biden's successful 2020 run.

• Kat Holmes is a professional fencer headed to the Olympics in Paris this summer. 
• The 30-year-old is also in medical school in New York City to become a doctor.
• Her hectic schedule includes workouts, hours of practice, and lots of studying. 

This as-told-to essay is based on a conversation with Olympic fencer Kat Holmes. It has been edited for length and clarity.

Ever since I was a kid, I knew I wanted to be a fencer and a doctor.

Now, I'm 30, and I've fenced on a world championship-winning team and been to the Olympics twice. I'm currently preparing for the Paris Olympics in July. Two weeks after I return, I plan to continue my studies at the Icahn School of Medicine at Mount Sinai in New York City.

People often ask me how I have time for both. The answer is: I don't really know, but I live it every day.

I'm drawn to two dreams

I played many sports as a kid — soccer, basketball, swimming, tennis. You name it, I tried it.

I am also a nerd. I love reading books about medieval times and sword fighting. When I was 9, I read "Song of the Lioness Quartet" by Tamora Pierce, in which a girl becomes a knight. That sounded really cool to me, so I decided I wanted to try sword fighting.

It wasn't like I was particularly good at fencing initially, but I just loved it. I did it more and more — just for the sake of doing it.

In the 1981 movie "Chariots of Fire," Eric Liddel is a runner competing in the Olympic Games. At one point, he says, "I believe God made me for a purpose, but He also made me fast. And when I run, I feel His pleasure."

That's how I feel when I fence. I was doing what I was made to be doing, and my 9-year-old self sensed that. I just kept doing it, and now here I am.

My parents were really supportive and found me affordable classes, but after a few years, they said, "Well, you're never going to play sports in college because it will detract from your studies."

But based on my national ranking and my performances, it became clear that going to the Olympics was a real goal of mine. So, my parents eventually said, "Of course, you're going to take time off to try to go to the Olympics."

I've also known since I was 13 that I wanted to be a doctor. I had sprained my ankle, and I had a friend of mine whose dad was an orthopedic surgeon. We went to see him, and I asked all sorts of questions, so he let me shadow him for many summers — starting when I was 15.

The very first day I was in the operating room seeing a scoliosis correction surgery, I was like, "Oh my God, this is what I want to do." And so, I've always been on that path toward medicine since.

My hectic schedule takes some strategic planning

I started medical school three days after returning from the 2020 Olympics in Tokyo. I completed my first two years while training and competing, and then this year, I took what is called a "research year" to give myself some more time to train and compete for the Olympics.

On Mondays, Wednesdays, and Fridays, I go to Princeton to train with my fencing coach. I get up pretty early because it takes me two and a half hours to get there. The lessons are normally between an hour and two hours. After that, I lift for an hour and then return to the city to spar with other fencers. When I'm on the train, I'm constantly focused on schoolwork.

On Tuesdays and Thursdays, I get up and go to the gym in NYC and work closely with my Future coach. We do a bit more intense conditioning workouts for about an hour. I then do schoolwork and focus on that for a big chunk of the day. I then spar with other people at night for two to three hours.

On Saturdays, I always try doing fun cross-training like pickleball, rock climbing, or running. On Sundays, I take off; I need one day just to recover.

During competitions, like the Olympics, I'd study in between matches. I always had to get my own room because I'd be up super late studying. I had to take exams on the road.

I guess all of this isn't impossible because I'm doing it — even though it sometimes feels impossible.

• This post originally appeared in the Insider Today newsletter.
• You can sign up for Business Insider's daily newsletter here.

Welcome back to our Saturday edition and the start of the busiest season for traveling. One mom who visited Rome last July has a few tips on maneuvering during its peak tourist season: Sightsee at night and splurge on travel insurance.

On the agenda:

• A doctor shared three things he avoids to keep his gut microbiome healthy.
• How Coach pulled off a comeback — and became Gen Z's "It-Brand."
• Kevin Costner learned that passion projects don't always make box-office hits.
• A Michelin-starred chef shared the red flags he looks for in Italian restaurants.

But first: Scammers are on the loose.

If this was forwarded to you, sign up here. Download Insider's app here.

This week's dispatch

It's scammer season

"I was in shock and my heart dropped," Daniel Pietschnig told Business Insider's real estate reporter, Alcynna Lloyd. He and his wife had been scammed out of a $32,000 down payment for their first home.

The FBI said last year thousands of people lost $350 million to real-estate scams in 2021, an increase of 64% from 2020. In fact, BI has been reporting on scams and how they can wreck one's financial life and sanity for years.

Another man and his wife were scammed out of more than $31,000, which they thought they'd given to a pool operator. Turns out they'd been conned into sending thousands of dollars to nameless email addresses in a Zelle scam.

Last year, lifestyle reporter Monica Humphries found dozens of travelers had fallen victim to an Airbnb scam in which hosts use a different address in a more ideal neighborhood to boost rentals.

Now that we're in the slower months of the year, it's a good time to shore up ways to prevent yourself and your bank account from costly scams — from thoroughly checking your mail (yes, snail mail) to being wary of paying anything upfront.

Tips for a healthy gut

Gut health is a hot topic these days. Research shows a healthy gut microbiome is linked to numerous benefits, from improved mood to smoother digestion.

Dr. Max Nieuwdorp, an endocrinologist and internist, says it can also affect our hormones. He shared the lifestyle changes he's made to support his gut health and, in turn, his endocrine system. (Hint: Ease up on the red meat.)

See his lifestyle changes.

The second coming of Coach

Sometimes you need to flop before you slay. Coach's designer handbags, an It-Girl staple in the aughts, fell out of fashion by the mid-2010s. Its reputation took a serious hit as consumers increasingly saw the monogrammed bags as cheap or outdated.

That's why the Coach renaissance of the 2020s is all the more stunning. A successful rebrand, led by a Gen Z-oriented marketing campaign, has launched Coach to It-Bag status once more.

Inside Coach's renaissance.

Kevin Costner's bad movie bet

Actor Kevin Costner mortgaged his home to put $38 million of his own money into his passion project, the epic western "Horizon." Then the film bombed.

Even Costner's sizable "Yellowstone" following couldn't save it from the box-office bin. Remarkably, it's also not the first time Costner bet and lost big on a movie passion project. (Remember "Waterworld"?) As it turns out, self-financed auteur projects rarely deliver.

How Costner lost millions.

Also read:

• Kevin Costner's self-financed movie was a box-office flop. Experts say he's 'going to lose a lot of money.'

Veri ristoranti italiani (Translation: Real Italian restaurants)

Does the restaurant serve bread with butter? How about out-of-season ingredients? Is the pasta drowning in sauce?

If you answered "yes" to any of the above, you might be dining at an inauthentic Italian joint. These are among the five red flags a Michelin-starred chef told BI he always looks for when dining at high-end Italian restaurants.

How to spot the gimmicks.

What we're watching this weekend

• "Beverly Hills Cop: Axel F": Thirty years after the last movie in the franchise, Eddie Murphy returns as Axel Foley in a new sequel.
• "SPRINT": From the same team who made "Drive to Survive," Netflix has a new sports docuseries about seven elite Olympic-caliber sprinters.
• "Back to Black": Sam Taylor-Johnson's Amy Winehouse biopic is now streaming after its theatrical release earlier this year.

See the full list.

Deals we love

• Salon-styled hair from home: You don't need to spend $600 on a Dyson Airwrap — here are 11 dupes for the famous multistyling tool.
• If you're hot, they're hotter: Heatwaves are sweeping the country, so check out these cooling mats for dogs that can help keep your pup from overheating.
• Cheap TVs: Despite how affordable they are, these five TVs under $500 don't fall short in terms of performance, features, and color.

More of this week's top reads:

• Retirement-age boomers are flocking to Scottsdale.
• A Russian describes going to a North Korean summer camp as a teen.
• America is facing a lifeguard shortage.
• How rich art collectors protect their masterpieces from beyond the grave.
• Young people are joining running clubs to find love and friendship.
• Cut back on processed foods with these two heart-healthy snacks.
• My family stayed in a luxurious $827-a-night villa at Disney World.
• Staying at an all-inclusive resort while sober doesn't have to be boring.
• A couple who moved to Bali said making friends was one of the hardest parts.

The Insider Today team: Joi-Marie McKenzie, editor in chief of life, in New York. Jordan Parker Erb, editor, in New York. Dan DeFrancesco, deputy editor and anchor, in New York City. Lisa Ryan, executive editor, in New York. Amanda Yen, fellow, in New York.

• Russian children will attend a summer camp in North Korea in late July.
• The camp visit follows a strategic partnership agreement between North Korea and Russia.
• Songdowon International Children's Camp has regularly hosted international schoolkids.

A group of Russian schoolchildren will attend a summer camp in North Korea at the end of July.

Songdowon International Children's Camp has welcomed international kids in the past, but the latest initiative to host a group of Russian children comes amid deepening ties between North Korea and Russia, following the signing of a strategic partnership agreement last month between Vladimir Putin and Kim Jung Un.

Take a look inside the vast campground, which offers a rare glimpse into life in the hermit kingdom.

The summer camp in Wonsan has a maximum capacity of about 1,200 children.

According to Young Pioneer Tours, which leads tours to the campsite, a 2014 renovation led by North Korea's leader Kim Jong Un increased the Wonsan campsite's capacity to around 1,200 children.

Most kids are North Korean, though some come from Russia, China, and other parts of the world.

Rowan Beard, a tour manager for Young Pioneer Tours, told Business Insider that the camp has previously accepted schoolkids from Russia, China, Thailand, Vietnam, Mongolia, Mexico, and other countries.

A former camper told BI that the North Korean kids are largely segregated from international visitors.

Yuri Frolov, a Russian who went to the camp in 2015 and 2016, told BI that the North Korean children were largely "segregated" from the international campers.

He said they only met briefly on their last day of summer camp.

Some kids went because it seemed like a cheap beach holiday, a former camper says.

Frolov, who went to Songdowon to see North Korea with his own eyes, told BI that many others in his cohort were there for a different reason — a chance to go on a beach vacation for very little money.

The summer camp is heavily subsidized by North Korea, and he said it only costs visiting campers about $300 to $400 for the trip.

It also has a private beach area.

The dorms are supervised, but kids still get up to trouble, one ex-camper says.

Frolov, the former camper, said it was easy for kids to buy alcohol and cigarettes in North Korea.

Though the dorms were supervised, he said that it didn't stop his cohort, most of whom were about 12, from getting blind drunk during their first couple of nights of the camp.

There are relics from North Korea's former leader.

The camp was opened in 1960. Relics, such as a tent visited by Kim Jong Il, are on display.

The camp was set up to foster relations with foreign countries through hosting their children.

Kids sing propaganda songs about the country's former Supreme Leaders, an ex-camper says.

International campers are still expected to partake in patriotic rituals.

Frolov, the former camper, said they had to sing songs in Korean about North Korea's former leaders using Russian-language lyric sheets.

This would take place in a large concert hall called the International Friendship Children's Hall, he said.

He added that they also needed to polish a statue of North Korea's founder.

Another unusual ritual, Frolov said, was being made to polish the statue of Kim Il Sung.

Although it was professionally cleaned weekly, he said, they were expected to polish it for dust to show respect for the country's founder.

There are lots of facilities on the vast campsite.

The vast campsite has many facilities, including amusement park rides, an arcade room, a rock-climbing wall, and an aquarium.

The Sindok Aquarium has turtles and sharks.

The Sindok Aquarium was the first aquarium to be built in North Korea, according to aquarium company Marinescape.

By international standards, it is small, Marinescape said.

According to Aquamarine, which also worked on the construction, it has sharks and turtles.

There's also an aviary.

Songdowon also has an aviary. One visitor blogged that the birds, including love birds, lived in "very small enclosures."

As pictured, it also features some birds of prey.

As well as a show room for stuffed animals.

According to the Korean Friendship Association USA, Songdowon has an educational showroom of stuffed animals.

Those on display include a stuffed northern goshawk, North Korea's national bird, the group said.

Campers have an athletic track, as well as other sporting facilities.

Songdowon has an athletics track and playing field. It also has a basketball court and archery range so campers can stay active.

One camper said there are often swimming races.

According to North Korean state media, Kim Jong Un visited the summer camp in 2013 and ordered the construction of a new indoor swimming pool.

Frolov, who previously attended the summer camp, said campers often competed in swimming races.

There's a full-size waterpark, also supposedly requested by Kim Jong Un.

According to North Korea Leadership Watch, which analyzes North Korean news, Kim Jong Un instructed camp officials on how to improve the complex in 2014.

One request was to include sailboats so campers could enjoy marine sports.

Songdowon features a full-size water park with waterslides and a boating lake.

There are also cooking lessons.

Campers can learn how to cook traditional Korean food.

But the food is not good, said a former camper.

Frolov, the former camper, told BI he struggled to find food he wanted to eat. He said he mainly survived on rice, bread, and potato wedges.

He said that about once a week, seafood was on offer, but otherwise the food was bland or outright untasty.

Russian kids will get to experience Songdowong again this summer.

A group of Russian children is scheduled to stay at Songdowong from the end of July until early August.

This will be the first trip in a while, given that trips to the summer camp were paused during the COVID-19 pandemic.

Grigory Gurov, the chair of the Movement of the First, told Russian state media outlet RIA Novosti that conditions there will be "excellent."

• Eating lots of ultra-processed foods is associated with many health problems. 
• Dietitian and UPF researcher Linia Patel limits her intake by using what's known as the 80/20 rule.
• Her favorite minimally processed breakfasts include overnight oats and toast. 

A dietitian who researches ultra-processed foods and limits her intake shared her three go-to minimally-processed breakfasts with Business Insider.

UPFs contain ingredients you wouldn't find in a regular kitchen and are made using industrial processes. They're typically ultra-palatable, convenient, and highly manufactured. Over half of the average American's calories come from UPFs, and eating lots of them has been linked to health problems including obesity, type 2 diabetes, and depression.

Dietitian Linia Patel is part of a team at the University of Milan studying ways to address the limitations of how UPFs are classified and their links with chronic diseases.

Her view is that people eat "far too many" UPFs, but we shouldn't get too caught up with the UPF category itself as it does contain some dietary staples.

"It clumps breakfast cereals in the same group as sugary drinks and crisps," Patel, author of "Food For Menopause," said.

Instead, people should focus on simply making meals as nutritious as possible by eating lots of fruits and vegetables, whole foods, and cooking from scratch when possible.

To achieve this, Patel follows the 80/20 rule, which means she eats a healthy diet of mainly whole foods 80% of the time and whatever she wants for the other 20%.

"That might be added sugar, that might be ultra-processed food. But I do it completely guilt-free," she said. This helps her cut down on UPFs without limiting herself too much.

"A healthy diet in the long term is all about a dietary pattern that looks at the diet as a whole," she said.

With that in mind, Patel has three go-to breakfasts she alternates between so she doesn't get bored.

Overnight oats

Patel is a big fan of oats because they contain lots of fiber and are slow-release carbohydrates, which gives her sustained energy, she said.

She likes to make overnight oats and load them with nutrients and protein. She mixes the oats with soy milk and adds Greek yogurt for protein and for her gut health, as it's a fermented food that contains probiotics.

On top, she sprinkles lots of chia seeds to boost the fiber content of her oats, and berries for micronutrients.

She said that swapping sugar-sweetened yogurt, which is typically ultra-processed, for Greek yogurt with fruit can be a good place to start reducing your intake of UPFs.

"Start thinking about how you could make a simple swap to maybe something that is less processed," Patel said.

Eggs and avocado on toast

Patel has recently gotten into baking bread, and because toast is quick and easy, she regularly has it for breakfast.

If she's buying bread, she'll go for sourdough as it's fermented, or something wholewheat with seeds.

"Sometimes I boil eggs while I shower, mash avocado with it, and then put it on toast," she said.

Eggs are a great source of protein and vitamins, and avocados contain healthy fats, fiber, and antioxidants.

Nut butter and fruit on toast

When she's craving something sweet, Patel has toast with nut butter and fresh fruit. She chooses a loaf of bread and nut butter with the shortest ingredients list.

Nuts are a good source of protein and nut butter is considered processed, not ultra-processed, she said.

And instead of jelly, which is high in sugar, she tops her toast with sliced fruit or mashes some raspberries on it.

• These European towns want you to move there — and they're offering cash to help you do it.
• Several small cities across the continent have generous grant programs for would-be residents.
• Business Insider rounded up the European locales that are paying people to move there. 

If the high cost of living or toxic political climate in the United States has become too much, there are a handful of European countries that are more than happy to welcome new residents — so much so that they'll pay you.

Regions in Italy to cities in Croatia are offering a variety of cash incentives, as high as $32,000, to entice people to give their town a go.

More often than not, you won't be living in the more popular — or populous — parts of the country as these programs' concern is, generally, combatting a lack of residents. But that doesn't mean you can't end up in a picturesque part of the world with a brand new way of life.

Tuscany, for example, created a $3 million fund to motivate people to move to the countryside and help fix up some of the neglected homes there.

"The purpose of the intervention is to favor and encourage the repopulation and socio-economic revitalization of mountain areas, acting in contrast to the marginalization of these areas," a translated page from the program's website reads.

US cities have implemented similar programs to help positively influence and diversify the local economy with some success.

Business Insider found six European programs offering cash to movers.

Albinen, Switzerland

In an effort to replenish its aging population, the small Swiss village of Albinen is offering non-residents 25,000 francs (about $27,900 USD) per adult and 10,000 francs (about $11,100 USD) per child to move to the remote Alpine locale.

Albinen implemented its relocation program in 2017 after an influx of locals began leaving the small village in droves, resulting in a population of less than 300 people. Many of those who left were young or had families, Travel + Leisure reported.

The Swiss village, located in the Leuk district in the canton of Valais, is quintessential quiet living. There is no school, bank, or post office, and only one remaining pub.

Those who dream of leaving the bustle of city life behind in favor of remote relaxation must meet some requirements. Applicants have to be under 45, able to buy a house worth more than $200,000 francs (about $223,200) in the village, and willing to live in Albinen for at least 10 years and become Swiss citizens.

Those who don't stay the required 10 years will be required to fully reimburse the town's housing grant.

Albinen's relocation program briefly went viral last year, garnering about 100 inquiries a day, Albinen mayor Beat Jost told Swiss media in 2023.

The program is still up and running on the town's website as of July 2024.

Antikythera, Greece

The Aegean island of Antikythera is seeking families and willing to pay for them. This Greek paradise boasts crystal blue waters, rugged cliffs, and a score of historical charm.

Beginning in 2019, local authorities started a program that provides families with three or more kids with a monthly stipend of 500 euros (about $542), free accommodation, and free food if they permanently relocate to the island.

Population numbers in the small community, which is nestled between Crete and the Greek mainland, had fallen to just 24 as younger residents fled for better economic opportunities, Yahoo Finance reported in 2019. Local authorities told Greek media that fishermen, bakers, builders, and farmers would be especially welcome on the remote island.

Later that year, Lonely Planet reported that the island had ended the program after selecting five Greek families to make the move to Antikythera.

But four years later, the island appeared to restart its relocation program, this time teaming up with financial backing from the Greek Orthodox Church, according to Greek media.

Once again, families with three or more kids can pocket a monthly allowance of 500 euros for up to three years, totaling 18,000 euros (about $19,500).

The program is primarily aimed at Greek families, but non-Greeks will be considered, Express reported last year.

Legrad, Croatia

A tiny Croatian community is trying to woo more residents by selling 13-cent homes.

Legrad, a town located in northern Croatia, is home to about 2,000 people after years of declining population numbers.

Local authorities started an inventive program back in 2018 and announced earlier this year that a new crop of homes was available for less than a quarter, according to CNBC.

Applicants must be under 45 years old, in a marital or extramarital partnership, have a clean record, and cannot already own property.

Legrad Mayor Ivan Sabolic told Reuters in 2021 that the town was fielding inquiries from Russia, Ukraine, Turkey, Argentina, and Colombia following media coverage. However, because of Croatia's difficult immigration process, the town opted to keep the program focused on Croatian nationals "for now," the outlet reported.

The relocation funds have already resulted in rising population numbers — the town is building a new daycare because more children are living in Legrad today than there were five years ago, local Croatian media outlet HRT reported.

In addition to the cheap homes, the town has also offered extra monetary support for new residents. In 2019, Legrad gave incoming families about $3,500 to pay for necessary renovations, CNBC reported.

Ponga, Spain

For those who don't have three kids or tens of thousands of dollars to spare, the idyllic Spanish town of Ponga may be the best bet for a European relocation.

Ponga, a quaint town located in Spain's northern mountains, is offering 2,000 euros (about $2,100 USD) to every person who picks up and plans root in the village.

The program aims to kick-start the local economy, which serves a population of less than 600 people. Families with children who move to the town can score up to 3,000 euros (about $3,200 USD), and those who have a baby born in the village will get an additional 3,500 euros, TimeOut reported last year.

Those who make the journey must commit to staying at least five years in Ponga. But they'll have plenty to do with nearby hiking trails, beach access, and cities close by.

Sardinia, Italy

An Italian island in the Mediterranean Sea is willing to pay 15,000 euros (about $16,200 USD) for movers who want to live a rural lifestyle.

Sardinia's government has a fund of 45 million euros set aside for 3,000 people to each receive a grant. The island of Sardinia has a population of over 1.6 million, but the government expects you to reside in a less populated area.

According to a translated page from the Sassari Chamber of Commerce, the local government is implementing this plan to combat the island's depopulation and isolation.

Applicants must move to a town in Sardinia with less than 3,000 residents, live there full-time, and make Sardinia their permanent residence within 18 months. Also, according to CNBC, the 15,000 euros must go toward renovating your home.

Tuscany, Italy

Last month, Tuscan officials launched a residency program that will pay people to live in the rural Italian countryside.

The "too-good-to-be-true" program is drawing on a $3 million fund to support aspiring Tuscan residents in starting a life in the mountains of Italy. The incentive program is part of Italy's effort to stabilize its decreasing population numbers, offering people the financial backing to fix up old homes at the same time.

The grants will cover 50% of renovation costs for a home in one of 76 Tuscan cities, all of which have fewer than 5,000 residents.

Aspiring applicants could pocket up to $32,000 in renovation funds, according to the program's website. Italians, other European Union residents, and non-EU citizens with long-term residency can choose among several locales, including on the island of Capraia Isola or amid the natural beauty of Casciano dei Bagni.

But act fast. Applications for the program close on July 27, 2024.

• North Korean officials have been seen wearing lapel pins featuring their leader Kim Jong Un.
• Experts say the new pins reflect Kim's efforts to establish a distinct, lasting legacy.
• North Koreans have long been required to wear pins over their hearts, the Associated Press reported.

North Korean officials have been spotted wearing lapel pins featuring the image of the country's supreme leader, Kim Jong Un.

North Korean state media recently released photos showing officials wearing the pins at a Workers' Party meeting.

The country's citizens have long been required to wear pins over their hearts, but these have typically featured images of Kim Il Sung, the founder of North Korea, or Kim Jong Il, his son and Kim Jong Un's father, the Associated Press reported.

The new pins are likely an effort by Kim Jong Un to elevate his so-called "cult of personality" to that of his predecessors.

"Kim Jong Un wants to ensure he's not seen simply as a carbon copy of his grandfather and his father," Edward Howell, an expert on North Korea's domestic and foreign policy, told Business Insider.

"One of the things that Kim Jong Un has shown more explicitly in recent years is his desire to stamp his own legacy, put his own mark on North Korea in a way that differentiates his leadership," Howell said, adding that the pins showed "quite clearly that Kim wants to cement his legacy."

While Kim Il Sung and Kim Jong Il have been immortalized by national holidays marking their birthdays, statues, and portraits across North Korea, relatively few images featuring Kim Jong Un have been found in public since he came to power in 2011.

But the younger Kim has made a number of moves in recent years to change this, with his portrait seen up alongside those of his predecessors at a Workers' Party training school in May.

Kim also released a new propaganda song earlier this year, which experts said was a calculated effort to spread state propaganda to the masses.

The tune, called "Friendly Father," portrays Kim as a "father figure," much like his predecessors.

Peter Moody, a North Korea analyst at Sungkyunkwan University, told The Telegraph that the song was an attempt to "elevate his status and stature" to their level, noting that Kim had previously had to rely on their reputations to "indicate his legitimacy to be the successor."

North Korea, Kim, and Putin

North Korea was founded in 1948 under Kim Il Sung as the Democratic People's Republic of Korea.

Its population of roughly 26 million people is cut off from much of the world, largely due to the country's guiding principle of "Juche," or self-reliance — the idea that North Korea should be able to function independently.

But North Koreans face severe economic difficulties, with much of the population struggling with high poverty levels and food shortages.

Many have sought to flee to neighboring South Korea. At the end of 2022, the number of North Korean defectors living in South Korea was 33,752, according to South Korea's unification ministry.

In recent years, the country's current leader, Kim Jong Un, has sought to develop increasingly strong ties with Russian President Vladimir Putin.

North Korea is believed to have supplied a number of munitions to Moscow to aid its invasion of Ukraine in return for economic aid and assistance with military technologies.

"We know that relations between Moscow and Pyongyang have been upgraded considerably," Howell told BI.

• "Upflation" describes how companies create new uses for personal care products and up-charge prices.
• While it's an expensive trend, overall shampoo and deodorant prices have trailed behind inflation.
• Inflation is up about 22% since January 2020, while prices for care products are up roughly 12%.

From consumers to the President, it seems everyone's aware of shrinkflation.

Now, upflation is the new strategy used by companies looking to increase profits on everyday products.

Corporations like Procter & Gamble are finding creative ways to market new shampoo and deodorant items, often charging twice the original price, according to reporting by Bloomberg.

For example, P&G's all-over body deodorant costs $14, double the price of standard deodorant. P&G's Head & Shoulders Bare — an anti-dandruff shampoo with fewer ingredients — costs $12, roughly double the standard Head & Shoulders. And Gillette is marketing products like a "tricky areas" razor that costs $5 more than the standard Venus razor.

As companies reckon with declining sales in the $100 billion personal care and beauty industry, new marketing strategies — like emphasizing unique product uses — create new revenue opportunities.

But as companies roll out these newfangled and more expensive products to try to cultivate sales, it can feel like another instance of unappealingly high prices — similar to lingering grocery prices or the cost of eating out.

Yet, how are care product prices really affecting consumers? Business Insider analyzed price data from the Bureau of Labor Statistics since 2020 to determine how expensive shampoo, deodorant, and other items have become on average.

While inflation has risen about 22% since January 2020, the prices of deodorant, hair products, face wash, and other care products have trailed behind, rising between 6% and 18% across the same period.

Relative to overall price increases, products in the care aisle might not be as expensive as they feel.

That's not to say customers should feel completely relieved.

According to the Bureau of Labor Statistics, the price of hair, dental, shaving, and other care products, which are considered their own category, rose 2.3% year-over-year in May.

Still, those prices are behind the general trend. Overall inflation increased 3.3% year-over-year in May.

Nonetheless, it can feel hard to get a good deal right now. In May, consumers acknowledged inflation had cooled since 2022, but many still felt burdened by high prices, according to the University of Michigan Survey of Consumers.

While new, expensive razors and shampoos can be easy to pass on, the price of groceries and other goods might trouble shoppers.

In some industries, businesses are catching onto consumers' concerns. Food chains like Taco Bell, McDonald's, and Wendy's are competing to offer the best value meals. What's more, Starbucks launched $5 and $6 breakfast combos in June.

For shoppers in the shampoo or razor aisle, it's ultimately up to preference.

P&G sees new shampoo and deodorant as products people interested in innovation will pay for, according to Bloomberg.

For consumers looking to keep it simple: they'll be able to find care products at a more relaxed price.

Do you have shopping hacks to save money on personal care products? Or have you cut certain items out of your routine because of costs? This reporter wants to hear from you. Please reach out at jtowfighi@businessinsider.com.