Let me be very clear. I do not like beets. I’ve spent over fifty years disliking beets.
I’ve tried them boiled (gag-inducing), roasted (almost tolerable, but no), raw (the additional chewing required just prolongs the misery), and picked (where’s the bathroom?).
To me, beets taste like garden dirt laced with a little bit of sugar. Interestingly, there is validity to that perception. Beets contain a naturally-occurring compound called geosmin, and geosmin gives beets their dirt-like . . . er. . . earthy flavour.
Some people like this earthy flavor.
I’m not one of them.
Just as interesting – at least to me since helping people eat healthy foods that they don’t naturally love is a big part of my job – is the fact that our taste buds can actually become more and more tolerant to this earthy flavor the more we are exposed to it.
Hard to believe, but true.
So, if we beet-haters can find ways to get more beets into our diet without the unpleasant effect on our taste buds (see the 2nd paragraph above), then after a while we may find that we actually start to like beets.
And this Quinoa Beet Salad is out to do just that. With outstanding finesse.
This beautiful salad is a colorful mixture of carrots, quinoa, leafy greens, and beets, tossed in a tangy dressing of walnuts, lemon, onion, and just the right seasonings. For me, the tang of the dressing works wonders at transforming that earthy flavor into pure deliciousness, and I found myself actually taking seconds of this beautiful beet salad.
I’ve discovered that many people who are sure they hate beets actually love this salad.
“I can’t believe I just ate raw beets and actually liked them!”
Health Benefits of Beets
Low in calories, high in fiber, rich in iron and antioxidants, beets are blazing with nutrition, color and flavor!
Studies have shown that beets can protect against cancer, help reduce blood pressure, improve endurance performance, and increase blood flow to the brain.
Lemony Quinoa Beet Salad
This delicious salad is served with crusty bread to soak up the amazing dressing left over on your plate when you’re done.
Prep Time 25 minutesmin
Total Time 25 minutesmin
All recipes on jenniferskitchen.com are the property of jennifer’s kitchen and cannot be republished without written permission.
DRESSINGS
3/4cuplemon juice
1/4cupraw walnuts
1/2mediumfresh onions
1clovegarlic
1 1/4teaspoonssalt
2tablespoonswater
1/2teaspoonsdried parsley
1/2teaspoonsdried basil
1/4teaspoonsdried oregano
1teaspoonsapple juice concentrate – optional
SALAD
1 1/2cupscooked quinoa – (See note for how to cook quinoa.)
1raw carrots
2mediumraw beets – (or 3 small beets; 3 cups shredded)
1/4cupfinely sliced onions
2/3cupshredded raw greens – (arugula, spinach, lettuce, cress, and/or kale)
1/3cupchopped raw walnuts
GARNISH
1sprigfresh rosemary
2sprigsfresh thyme
4lemon wedges – optional
Prepare dressings:
Place lemon juice, walnuts, onion, garlic and salt in a blender and blend until very smooth.
Add water and seasonings and pulse once or twice to combine. Set aside.
Prepare Salad:
Place quinoa and place in a mixing bowl.
(If your quinoa is freshly cooked and still warm, you do not need to let it cool before adding to the mixing bowl. It can be added while still warm.)
Peel and shred carrots and add quinoa. (I use the large shredding blade on my food processor to shred the vegetables for this salad.)
Peel and shred beets and add to bowl.
Cut onion into very thin slices and add to bowl.
Pour about half of the dressing over the top of the salad and mix. Reserve remaining dressing to add to salad later if desired. You may or may not use all the dressings, depending on your taste.
If the quinoa is hot when added, chill it for at least 30 minutes. Otherwise, skip this step; Salad can be served immediately or stored in the refrigerator for up to 3 days before serving.
Before serving, finely chop greens and sprinkle over salad along with chopped walnuts.
Garnish with fresh thyme leaves, chopped rosemary leaves, and lemon wedges.
To cook quinoa: Bring 2/3 cup water to boil in a medium saucepan. Add 1/3 cup uncooked quinoa to boiling water, cover, return to boil, and then reduce heat. Simmer for 20 minutes or until all the water is absorbed. (Cooking time will vary depending on how hot your stove burner is.) Remove from heat and fluff with fork. Prep Time: I use my food processor (the large shredding blade) to shred the vegetables for this salad. Saves time and shredded knuckles. If you shred by hand, plan for a few extra minutes in prep time.
Variation: If you like more greens in your salad, serve on a bed of greens.
>> One quick request: if you like this recipe, please leave a rating and a comment. Ratings help more people find these healthy recipes!
I found a review article at Animal Frontiers that makes the argument in favor of meat consumption. The authors admit little focus on the downsides of eating meat. I’ve been cutting back on my meat consumption out of sympathy for the animals. Here are some of the key points verbatim:
Aspects of human anatomy, digestion, and metabolism diverged from other primates, indicating evolutionary reliability on, and compatibility with, substantial meat intake. Implications of a disconnect from evolutionary dietary patterns may contribute to today’s burden of disease, increasing the risk for both nutrient deficiencies and chronic diseases.
Meat supplies high-quality protein and various nutrients, some of which are not always easily obtained with meat-free diets and are often already suboptimal or deficient in global populations. Removal of meat comes with implications for a broad spectrum of nutrients that need to be accounted for, while compensatory dietary strategies must factor in physiological and practical constraints.
Although meat makes up a small part (<10%) of global food mass and energy, it delivers most of the global vitamin B12 intake and plays a substantial role in the supply of other B vitamins, retinol, long-chain omega-3 fatty acids acids, several minerals in bioavailable forms (eg, iron and zinc), and a variety of bioactive compounds with health-improving potential (eg, taurine, creatine, and carnosine).
As a food matrix, meat is more than the sum of its individual nutrients. Moreover, within the diet matrix, it can serve as a keystone food in food-based dietary interventions to improve nutritional status, especially in regions that rely heavily on cereal staples.
Efforts to lower global meat intake for environmental or other reasons beyond a critical threshold may hinder progress towards reducing undernutrition and the effects this has on both physical and cognitive outcomes, and thereby stifle economic development. This is particularly a concern for populations with increased needs and in regions where current meat intake levels are low, which is not only pertinent for the Global South but also of relevance in high-income countries.
We often have clients ask us when the best time to do their estate plan is and the answer is usually, right now! This is especially true for people turning 18 years old, people who don’t have a plan, and people who have had recent life changes.
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One event that should trigger you to meet with an estate planning attorney is a new baby. When you are expanding your family, that comes with a lot of changes and responsibilities.
Once you have children, you need to consider a variety of things you’ve never had to think about before.
Some of these include:
Who would you want to take care of your child if something happened to the parents?
Do you have life insurance that will help offset the costs of raising your child or that can provide for your child?
Is your life insurance through work? Is it sufficient?
Do you need disability insurance? What if something were to happen to you physically – could you still provide for your child?
Finally, it is essential to think about your incapacity and your assets.
We often help our clients walk through these questions and decisions and provide them with guidance as we draft their documents.
Many other life events will also result in changes to your estate plan. If you experience any changes to your circumstances, family dynamics, etc., it’s always a good idea to meet your estate planning lawyer.
If you need help, contact us today.
Contact us today to help you get the right documents in place or to update your current estate plan. We will plan so that you don’t have to worry about your future.
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So many of you have been asking me to hold another class because you learned so much in the last class that Craig and I decided to teach all of you the latest science!
We are always on the hunt for the latest science on how our bodies work and this NEW class will BLOW YOUR MIND! I only wish I had time to teach the class before September!
The first protein sparing class (which you can still get the recording HERE) gives you all the details about what PSMF (Pure Protein) days are all about, the science and biology behind why they work and how to do them.
This class will make you look at your protein sparing, carnivore and keto diet much differently and understand how to eat a healthy lifestyle. It will also give you the tools to help you achieve your weight loss goal and much more.
WHEN: September 17th from 12-2pm central standard time
WHERE: My home in Hudson Wisconsin (limited availability) and ONLINE worldwide by Webinar!
NOTE: Everyone (both online and in our home) will receive 30 day access to the video of the class the day after in case you miss anything or want to review.
The brain is the most complex organ of the human body. It’s also a very hungry organ. The brain gobbles up about 20 percent of your daily calorie intake. And research shows that the food we eat directly affects the structure and function of our brain.
But can certain foods actually improve memory, help us concentrate, make us more intelligent, and help us think more clearly?
Research says positively yes.
We can make our brains work better simply by feeding them the right foods. Here, some smart foods to add to your meals this week.
The Brain Diet
Fruits
Fruit – and especially berries – contain critical minerals, vitamins, antioxidants, flavonoids, polyphenols, and a host of other important phytonutrients that enhance communication between brain cells, improve memory, and slow down the aging of the brain.
How Much Fruit Should You Eat for a Healthy Brain?
Depending on your age, gender, and body size, you should aim to eat about 2 to 3 cups of fruit per day. Just one cup of berries a day can produce measurable cognitive effects – within just hours of eating them!
Delicious Ways to Eat More Fruits
Sugar-Free Berry Breakfast Bars
Strawberry Oatmeal
Vegetables
Vegetables such as cabbage, broccoli and leafy green vegetables are rich in many brain-beneficial nutrients and have been shown to improve memory and slow the rate of cognitive decline.
In one study where researchers compared the cognitive abilities of 960 individuals for an average of 5 years, they found that those who ate 1 cup of cooked or 2 cups of raw greens a day had the cognitive abilities of a person 11 years younger than those who did not consume leafy greens.
How Many Vegetables Should You Eat for a Healthy Brain?
Depending on your age, gender, and body size, you should aim to eat about 2 to 3 cups of vegetables per day.
Delicious Ways to Eat More Vegetables
Kale and White Bean Soup
Power Salads
Whole Grains
Whole grains, such as oats, millet, buckwheat, and quinoa are rich in many of the B vitamins that work to reduce inflammation of the brain, increase the production of neurotransmitters, and encourage cellular detoxification.
Whole grains are also an excellent source of complex carbohydrates which provide steady fuel for the brain and increase alertness. And A diet encourages a steady production of serotonin.
How Much Whole Grains Should You Eat for a Healthy Brain?
Depending on your age, gender, and body size, you should aim to eat about 4 ounces of whole grains per day. An ounce of whole grains would be equivalent to about 1/2 cup of cooked grains (such as oatmeal or buckwheat or quinoa), or 1 slice of whole-grain bread, or half of one of these Wonderful Waffles.
Delicious Ways to Eat More Whole Grains
Sugar-Free Banana Breakfast Bites
Wonderful Waffles
Nuts and Seeds
Flax seeds, chia seeds, walnuts, and hemp seeds all contain omega-3 fatty acids, an important nutrient for the brain that appears to reduce the risk for dementia.
How Much Nuts and Seeds Should You Eat for a Healthy Brain?
Because nuts and seeds are a concentrated source of nutrients, we really only need a small amount of these foods. About 1 to 2 tablespoons per day will supply the nutrition your brain needs.
Delicious Ways to Eat More Nuts and Seeds
Basil Flax Salad Dressing
No-Bake Walnut Fig Bites
The Meal Plan for Your Brain
A healthy diet for your brain involves more than what you eat. It also has to do with when you eat.
Breakfast
You’ve heard that breakfast is the most important meal of the day, but is it true?
Absolutely. And it’s even more true when it comes to brain function. Research shows that eating a healthy breakfast improves creative thinking, memory, attention span, and more.
For the healthiest brain function, breakfast should be the largest meal of the day.
Fresh fruit and whole grains provide fiber, antioxidants, and long chain molecules of healthy carbohydrates that the body gradually breaks down and supplies your brain with the steady supply of fuel it creates to function on.
Get some healthy breakfast ideas and recipes.
Lunch
Lunch should be the second largest meal of the day, and lunch time is a great time to get some of those leafy greens.
Get some healthy lunch ideas and recipes.
super
When you eat light in the evening (which is a form of intermittent fasting) your body goes through some remarkable changes that make a tremendous impact on brain health and function.
Allowing your digestive system to rest in the evening and nighttime hours increases the brain’s natural growth factors, which promotes the growth of neurons and neural connections, which improves brain function and promotes neuroplasticity.
It also improves memory. When digestion is not complete before lying down for the night, there is interference with memory consolidation.
water
Stress can really take a toll on the brain, but drinking plenty of water can reduce stress hormones. Most people need at least 80 ounces of water a day, but if you sweat a lot or live in a dry climate, you will need more. Drink enough water to keep your urine color almost clear.
Tea and juice do not count towards water consumption. The body needs pure water.
Be sure to drink plenty of water between meals. Taken with food water diminishes the flow of the salivary glands and dilutes the digestive fluids, thus hindering digestion (which can cause all kinds of digestive problems later on).
Foods to Avoid
Just as there are certain foods that improve brain health, there are others that can contribute to poor brain function. Here are some foods you want to avoid if you want your brain to function at its best.
Refined Foods
The consumption of refined foods (sugar, white flour, white rice, and juice, etc.) causes a prostaglandin imbalance in the brain. Prostaglandins are powerful hormone-like substances that have many functions in the body, including controlling inflammation in the brain. (Prostaglandin levels tend to be higher in the brains of Alzheimer’s patients.)
Another problem with refined foods is their effect on blood sugar levels. Whole foods, such as whole grains, beans, whole fruits (not juice), and vegetables provide the brain with a steady source of energy. But refined foods, such as sugar, white flour, white rice, and juice cause blood sugar levels to become less stable, which negatively affects the brain. These foods cause a spike in blood sugar levels quickly followed by a decline in the same, which leads to a decline in brain energy and a decrease in ability to focus.
Caffeine
The pituitary gland at the base of the brain interprets the caffeine-induced spurt of brain activity as an emergency warning, which prompts the body to produce adrenaline. Adrenaline may give you more energy, but its long-term effects are damaging to the brain. The brain becomes more prone to anxiety and struggles to think clearly, and the ability to resist temptations is hindered.
Animal Products
Saturated fats, which are found in meat, dairy products, and eggs, are closely linked with cognitive decline.
Animal products have also been shown to contribute significantly to high blood pressure and high cholesterol, both of which damage small blood vessels in the brain, causing brain cells to die over time.
What about supplements for the brain?
An abundance of research has been conducted to determine whether supplements can improve brain health, and while the results vary, the basic common thread that we see in all this research is that the body was designed to consume real food, not supplements. In fact, in some cases, supplements have been shown to actually cause more harm than good.
For example, in one double-blind study where participants were given either a DHA supplement (a nutrient that improves memory) or a placebo, researchers found that those who were given the supplement actually had worse memory than those taking the placebo.
You can read more about the dangers of supplements here.
Health Food Healthy Brain
The brain thrives on whole, plant-based foods. And revolving your diet around these healthy foods encourages good blood oxygenation, contributes to enhanced memory capabilities, better ability to deal with stress and new situations, and less risk of stress or diet-related dementia.
Aloha, wellness seekers! Today, we embark on an informative journey into the realm of PEMF (Pulsed Electromagnetic Field) therapy, an innovative approach that utilizes electromagnetic fields to promote healing and enhance overall well-being. Join me as we delve into the scientific foundations of PEMF therapy, explore its diverse benefits, and discover how this remarkable modality can empower us on our path to optimal health and vitality. Get ready to unlock the secrets of this transformative therapy!
The Science Behind PEMF Therapy
At its core, PEMF therapy harnesses the power of electromagnetic fields to interact with the body’s own bioelectrical systems and stimulate cellular healing. Our cells communicate through electrical signals, and disruptions in this communication can lead to imbalances and health issues. PEMF therapy aims to restore harmony by delivering low-frequency electromagnetic pulses to the body, which can penetrate deep into the tissues and influence cellular behavior.
Multiple studies have shed light on the mechanisms behind the effectiveness of PEMF therapy. For example, a study published in the journal “PLOS ONE” found that PEMF therapy positively impacts the expression of genes related to cellular growth, repair, and inflammation regulation[^1]. Another study published in the “Journal of Orthopedic Surgery and Research” revealed that PEMF therapy accelerates bone healing by promoting osteoblast activity and suppressing inflammatory markers[^2]. These findings provide valuable insights into the intricate ways in which PEMF therapy interacts with our cells and tissues.
Benefits of PEMF Therapy:
Pain Relief and Inflammation Reduction: PEMF therapy has shown promising results in alleviating pain and reducing inflammation. Research published in the “Journal of Pain Research” demonstrated that PEMF therapy significantly reduces pain intensity and improves functional outcomes in individuals suffering from chronic pain[^3]. The electromagnetic pulses help modulate pain signals, promote blood flow, and reduce inflammation, offering natural relief without the side effects associated with pharmaceutical interventions.
IImproved Sleep and Relaxation: Sleep plays a crucial role in our overall well-being, and PEMF therapy has been found to enhance sleep quality. A study published in the “Journal of Sleep Research” revealed that individuals who underwent PEMF therapy experienced improved sleep efficiency and reduced sleep onset latency[^4]. The electromagnetic pulses promote relaxation, regulate melatonin production, and support the body’s natural sleep-wake cycle, leading to more restful and rejuvenating sleep.
Enhanced Recovery and Performance: Whether you’re an athlete or simply striving for an active lifestyle, PEMF therapy can help optimize your recovery and performance. A study published in the “European Journal of Applied Physiology” demonstrated that PEMF therapy accelerates recovery following intense exercise by reducing muscle soreness and improving muscle function[^5]. By enhancing cellular repair processes, PEMF therapy can help you bounce back faster from physical exertion and reach new levels of performance.
Incorporating PEMF Therapy Into Your Wellness Routine
If you’re intrigued by the potential of PEMF therapy, there are various ways to incorporate it into your wellness routine. PEMF devices come in different forms, including mats, pads, and handheld devices. These devices emit electromagnetic pulses that can be targeted to specific areas of the body or used for whole-body therapy. It’s important to choose a reputable PEMF device and consult with a healthcare professional to determine the optimal settings and duration for your specific needs.
Conclusion: PEMF therapy offers a remarkable approach to support our body’s natural healing processes and enhance overall well-being. Through its ability to interact with our bioelectrical systems, PEMF therapy holds the potential to alleviate pain, reduce inflammation, improve sleep, and enhance recovery and performance. Embrace the power of electromagnetic fields and unlock the healing potential within you with the transformative benefits of PEMF therapy.
WHERE TO FIND PEMF MAT
Many of you know that I am a huge fan of Bon Charge and their products. Andy who owns Bon Charge recently came out with the most amazing PEMF Mat!
If you so don’t want to go to the gym or a hospital to use a PEMF mat, you can now order your own PEMF mat and use it while watching your favorite movies in the comfort of your own home!
What I love about Bon Charge is their constant search for creating products that can really enhance our health and wellness! BON CHARGE products help you naturally address the issues of our modern-day way of life effortlessly and with maximum impact.
Bon Charge is so generous when you use code MARIA, you get 20% OFF!
References:
Lin CC, et al. (2012). Effect of pulsed electromagnetic field therapy on the expression of genes associated with cellular growth, regulation, and inflammation in human anterior cruciate ligament cells. PLOS ONE, 7(12), e52793.
Cunha-Cruz VC, et al. (2019). The effect of pulsed electromagnetic field on patients’ recovery after arthroscopic surgery: prospective, randomized-controlled study. Journal of Orthopedic Surgery and Research, 14(1), 112.
Ganesan K, et al. (2019). Pulsed electromagnetic field therapy: a potential novel treatment of inflammatory disorders. Journal of Pain Research, 12, 1469-1475.
Barbault A, et al. (2013). The effect of pulsed electromagnetic fields on sleep disorders in the elderly. Journal of Sleep Research, 22(6), 707-707.
Fariña-López J, et al. (2019). Effects of pulsed electromagnetic fields on recovery of muscle function following damage: systematic review and meta-analysis of randomized controlled trials. European Journal of Applied Physiology, 119(4), 833-855.
I had the opportunity to sit down with Zontee Hou, President and Chief Strategist at Media Volery, to talk about what she sees as the future of marketing in 2023 and beyond.
Zontee Hou is a passionate marketing advisor and speaker. She’s the founder of digital marketing agency Media Volery and Director of Strategy for Convince & Convert, founded by industry leader Jay Baer.
“What is so striking about Zontee Hou and her work is that she lives the premise that the measure of great content is results. Content has to serve the customer before it serves the company, and Zontee is truly one of the best in the world at making this happen,” offers Jay Baer, bestselling author of six marketing books.
Hou brings over 15 years of experience in the marketing industry to her work with brands ranging from the IMF to Fidelity to Caesars Entertainment. She was one of LinkedIn’s 16 Marketers to Follow in 2021 and she’s consistently named one of TopRank’s most influential content marketers and top B2B marketers.
“Zontee Hou guides our clients to content marketing excellence through expertise and precision. She takes a customer-centric approach which allows clients to be future-looking and confident in the strategic direction,” suggests Kelly Santina, President at Convince & Convert.
Hou has been a faculty lecturer at Columbia University and adjunct lecturer at the City College of New York. And in a previous life, Zontee was also a podcaster, a crafts and hobbies personality, and has been seen on PBS and the Martha Stewart Show.
She shares how content consumption is converging, how brands can use content to achieve their goals, and the most important thing to remember about an audience.
Goldie Chan: You are immersed in the marketing world every single day. So I’d love to hear what you think will be the trend for the next year for 2023 or maybe even 2024.
Zontee Hou: It’s no secret that AI is changing the way we not only create content, but also how we parse and digest information at scale. We are at a moment when it’s possible for even small companies to access big data with relative ease and truly learn about their audiences. For example, you could go on ChatGPT and ask what’s most important to nurses when choosing the right shoes to buy or what Millennial pet owners value most in their pet insurance. The tool will summarize some of the most common considerations for you and give you context for each.
That fact, combined with the fact that customers rate personalization and emotional connection as vital to their customer experience expectations, means that content marketers must create messaging, content and resources that speak to our audiences’ specific needs and considerations. If your messaging and content don’t speak to particular psychographics, consideration stages, or past customer interactions, you’re missing out. That’s what my talk at this month’s MarketingProfs’ Shakeup B2B Virtual Conference will be about.
Whether you’re a B2B or B2C company, personalization and emotional resonance based on your audience’s unique situation has to be at the center of your marketing and your customer experience.
Chan: What made you interested in getting into marketing?
hou: My first job out of college, I worked in the marketing department for one of the biggest craft companies in the US, So I was in first wave podcasting, I had a top 10 crafts and hobbies podcast on iTunes from 2007 to 2013. I mean like really early podcasting. We were doing influencer marketing before there was a term for influencer marketing. We pioneered online virtual “make-along” events. It was a real opportunity to become grassroots in the world of content marketing before it was really a discipline—that shaped the way I look at content marketing now.
Because even though most of the work that I do is as an agency owner and a consultant, I’m really knowledgeable about how to actually create that content on the fly, with not much of a budget. So when I work with companies, I’m always talking to them about how we can really get the most out of that content to achieve their business goals. The reason that I really enjoy content marketing is that it’s about speaking to people in a way that’s truly valuable to them and focusing on their motivations, their behaviors, their needs.
Chan: How do you like to think about storytelling and how does it fit in with the content and the customer journey?
hou: What’s absolutely essential is that our content and our storytelling have to be audience-centric. If we’re not making the audience the hero of the story and then positioning the brand as a trusted advisor or a resource to the audience, then we’re really doing our audience a disservice because they don’t want to hear a story where the brand is the hero. That’s not interesting to them. That’s an advertisement. There is no value in content that does that.
There are so many brands that still don’t get that, and that drives me absolutely crazy because that content will never be something that people would share and pass along to someone else. People want to share and pass on information that serves them, that they relate to, that they identify with, that they see themselves in, that helps them to achieve something.
In addition to telling an audience-centric story, I also think it’s important for companies to think about how to measure their storytelling and customer journey. Data helps us tell a stronger story internally about what works and what doesn’t. It also helps us connect the dots about what resonates with our audience. If you’re not thinking about how the audience behaves based on what they’ve seen, heard, and touched, then you’re missing an opportunity to help them get more out of the brand relationship. Again, it goes back to this idea of personalization—customers want to engage with brands that understand where they’ve been and where they’re going next.
Reading were relegated from the Premier League in 2012-13 and have since been in the Championship
Reading has been deducted six points by the English Football League for breaching the terms of an agreed business plan for a previous profit and sustainability rule breach.
It marks the first decision handed down by the independent club financial reporting unit (CFRU).
The deduction leaves Reading 20th in the Championship, with 40 points, one above the relegation zone.
Manager Paul Ince said last week he thought the punishment was coming.
In addition, Reading has agreed a new budget with the CFRU, which will be finalized once the club’s full profit and sustainability review has been completed for the current season.
The club accepted they had not “sufficiently satisfied” elements of the planned budget.
“Despite radical changes implemented at first team level and right across the structure of the business to its very core – and a rigid adherence to a strict league-monitored wage structure and transfer embargo, the club accepts that it has not sufficiently satisfied certain elements of the planned budget,” their statement said.
“As a result, the independent club financial review panel has been unable to ratify that the club has met its forecast for compliance.”
The club’s transfer embargo, which has been in place since the summer of 2021, will “effectively end” this summer, they added.
Reading were also given a six-point deduction in 2021, for losing £57.8m between 2017 and 2021 – the EFL’s limit for that period was £39m. A further deduction was suspended until the end of this season, on the basis of targets in the EFL’s business plan being hit.
The Championship club said it had made “every reasonable effort” to build a squad without falling to further punishment.
“Every single professional contract proposed has been scrutinized and ratified by the EFL before it has been offered and we have operated under a mutually-agreed capped wage bill,” Reading added.
However, they accepted that despite “substantial progress” the situation was not going to be easily fixed.
Director of the CFRU, John Potterill-Tilney, said: “I would like to thank the club for its transparency and cooperation during this process and the club financial review panel for helping us deliver an agreed sanction in just over one month since submissions were provided .
“This decision and sanction, as confirmed by the club financial review panel in a short time frame, within the relevant season, will now give the club clarity to plan for the period ahead, on and off the pitch.
“The EFL’s regulations establish the CFRP as an independent panel with the responsibility of reviewing the financial performance of EFL clubs.”
