4 Vegetarian Chili Recipes to Eat More Veggies as Winter Ends 

As much as you cling to the promise of spring, unexpected cold snaps still occur in much of the nation. The first harvest may still be weeks away, but the right vegetarian chili recipes make short work of what remains in your cold storage or freezer.  Chili is the perfect food for seasonal transitions, marrying cozy warmth with the fiery flavors of a barbecue. Best of all, it’s easy to make it for the meat-free crowd and the ideal way to use up the last random bits of various veggies that might linger in your freezer from earlier food preps. What should you do with those scraps? Mix up one of these four vegetarian chili recipes to get more veggies in your diet as winter nears its end.  What Makes Chili Perfect for Upping Your Late-Winter Veggie Intake Chili is a master of disguise. You can tuck a bit of nearly any bland-tasting veggies into the mix to increase your nutrient intake without adding more fat or tons of calories. The blend of various flavors masks any unusual ingredients, like that touch of moringa powder you included for antioxidants and energy. It also hides the slightly bruised and wilted veggies you might find hiding in the back of your freezer or pantry as winter nears its end.  This dish is also fabulous freezer food. Store it in compostable freezer bags for easy, healthy post-workday meals or defrost a single serving to top a baked potato or hot dog. The same giant batch that delights your family at dinner tonight can double as a contribution to your neighborhood Memorial Day cookout. Ready to use up those veggies and transform them into deliciousness? Try one of these four vegetarian chili recipes tonight.  1. Super Mixed Bean Chili  1 pound mixed pinto, kidney, white and black beans  29 ounces diced tomatoes 8 ounces tomato sauce 6 ounces tomato paste 4 cups low-sodium vegetable broth 1 small onion 4 cloves garlic 1 tablespoon extra-virgin olive oil  2 tablespoons vegan Worcestershire sauce 2 tablespoons chili powder 2 teaspoons ground cumin 1 ½ teaspoons dried oregano ¼ teaspoon ground cloves  ½ teaspoon cayenne pepper 1 teaspoon sea salt  The most time-intensive aspect of this recipe is soaking the beans overnight to break down the oligosaccharides that produce gas, bloating and discomfort. While you can skip this step if you aren’t sensitive, be aware that anyone else who eats the dish might be.  Heat the oil in a stock pot. Add onion and saute it until translucent, then add garlic and continue cooking for one minute. Toss in the beans, vegetable broth, diced tomatoes, tomato sauce, paste and Worcestershire sauce, stirring well and adding water if the liquid doesn’t cover all the beans. Add the remaining ingredients, mix well and bring to a boil. Reduce heat and simmer for at least an hour before serving.  2. Zucchini and Squash Chili  4 cups cubed zucchini 2 cups cubed yellow squash  1 medium chopped yellow onion  1 diced green bell pepper  1 can diced tomatoes 1 can diced green chilis 1 cup salsa 2 teaspoons tomato paste 1 can vegetable broth or 12 ounces spicy V8 vegetable juice 1 packet vegetarian taco seasoning 1 teaspoon dried coriander 1 teaspoon dried oregano 1 tablespoon vegetable oil Maybe you typically spiralize zucchini and squash, but you can also cube it and use it for a veggie-rich chili variation. This twist uses yellow squash as a swap for ground beef and replaces beef broth with a spicy veggie version. Skip the sour cream and cheddar for cashew cheese and spring onions to make this recipe vegan.  Add the oil to a large stock pot and cook zucchini and squash until slightly tender, no longer than five minutes. Remove the veggies, placing them aside and saute the onion and pepper in the same pot. Add the remaining ingredients besides the zucchini and squash and simmer for ten minutes. Return the zucchini and squash to the pot and cook for 15 additional minutes to meld the flavors, serving immediately.  Unlike some other chili dishes, this one doesn’t reheat well from frozen. However, it’s quick and simple to make in less than 15 minutes — washing and chopping the veggies takes the most time and work.  3. Cauliflower and Hot Pepper Chili 5 cups cauliflower florets 1 red bell pepper  1 yellow bell pepper 2 serrano peppers 1 jalapeno pepper 1 poblano pepper 1 habanero pepper (optional)  1 can drained black beans  1 medium onion 1 garlic clove 2 cans fire-roasted tomatoes 1 can tomato paste  1 can tomato sauce  1 tablespoon olive oil Dash of cumin Dash of chili powder Dash of oregano This variation on the recipe ramps the pepper content up considerably. Bell peppers are richer in vitamin C than oranges, and their spicy cousins contain capsaicin, an ingredient you might recognize from OTC arthritis remedies. That’s because the hot stuff cools down systemic inflammation in the body. The cauliflower in this recipe similarly balances the heat for your tongue, especially if you fire up this version with a habanero.  In a large stock pot, saute the onion in oil until it becomes translucent. Add the garlic for an additional minute before adding the remaining ingredients. Stir well and bring to a boil, then reduce and simmer for at least 30 to 40 minutes or until the cauliflower is sufficiently tender.  4. Sweet Potato Chili 1 ½ cup cubed sweet potatoes 1 can drained black beans 1 can drained white or pinto beans  2 cans fire-roasted diced tomatoes 1 cup chopped kale ½ cup corn kernels 2 dried guajillo chilies 1 medium chopped onion 1 clove garlic  2 tablespoons olive oil 2 tablespoons chili powder 1 teaspoon apple cider vinegar A squeeze of lime  Salt and pepper to taste  Hello, antioxidants. This recipe's bright blend of nearly every rainbow color ensures you get plenty of these substances that whisk free radicals from your body while providing balanced nutrition.  Saute the onion and garlic in oil until translucent. Add the tomatoes, chili powder, sliced chilies and vinegar. Stir. Add the cubed sweet potatoes and beans. Simmer on low heat until tender, then add the corn and kale, simmering for ten additional minutes. Add a squeeze of lime, salt and pepper and serve.  Exciting Ways to Spice Up Vegetarian Chili Even More  How should you top your vegetarian chili? If you’re an ovo-lacto vegetarian, meaning you eat cheese and eggs, then a touch of queso is an obvious match. Sour cream, chives, slices of dried chilies and red pepper flakes also create that restaurant-plated look while adding creaminess or fire to your meal.  However, you can find vegan cheese shreds and even vegan sour cream, although you might find plain, unflavored cashew milk yogurt even better in taste. You can also stick with a simple sprinkle of chives and jalapeno rounds to keep everything veggie and contrast the green against the red for a pretty look.  Vegetarian Chili Recipes  Winter’s end is traditionally the time to use up whatever veggies you have left in the larder before the spring harvests begin. These vegetarian chili recipes ensure you get freshness in your diet any time of year.  Vegetarian chili transforms slightly wilted veggies into deliciousness, making it perfect for using up leftovers any time of the year. Adding your own unique twists will help you eat more sustainably and nutritiously while enjoying a delicious, hearty and warming feast. 

Have you ever been to a barbecue with your family, and enticing lawn games litter the grass, sparking the mildest healthy competition? Badminton, horseshoes, boccie and more have been backyard staples, but have you ever wanted to learn how to play cornhole? This deceptively simple game requires precision and enthusiasm. The best part — anyone can learn it. Figure out the details and show off at your next event. How to Set Up the Game Let’s start with a list of cornhole equipment you’ll need to have the perfect game: Eight 6x6-inch bean bags that weigh around one pound, and four go to each side. Try to make each team’s bean bags different colors. Two cornhole boards measuring 2x4 feet and the six-inch hole is nine inches from the board’s top. At least two players, or more if you want to play a team match. A way to keep score. Now, it’s time to put the pieces in place. Find a flat piece of ground to make the game as fair as possible. The boards should be 27 feet apart, opposing each other. The best part about cornhole is that is really all there is to get the game prepped. Now, it’s time to get into positions. Rules for How to Play Cornhole You will stay at your board the entire time in a two-player game. There will be one representative from each team at each board in four-player team games. Grab your bean bags and get ready. Let’s learn to play cornhole. Do a coin toss or play rock-paper-scissors to see which side can draw first blood. Everyone that is throwing must remain in permitted zones, otherwise it’s considered a foul throw. At no point can you pass the front of the board. Where else can you stand and throw? Depending on your throwing strategy, feel free to move three feet to either side of your board. If you have a powerful arm, you can stand three feet behind the back of the board, too.  One person will throw into the opposing board, attempting to land their bag in the hole or on the board. Each side will alternate until they use all bags.Are there rules for your throwing style? Can you throw overhand in cornhole? According to regulation play, underhand throwing is the only kind of throw permitted. However, feel free to create house rules to allow overhand and even the side tossing. If you want to get better and more precise at the game, consider only using underhand techniques. How Do You Score Cornhole Games? The objective is to be the first side that reach 21 points. If you’re skilled enough to land a bag in the opposing hole, you gain a sweet three points. Any bags sitting on top of the board at the end of the round are only worth one. However, if you’re strategic and use additional throws to push or slide more bags into the hole, those pushed bags are also worth three points — as if you got them in the hole the first time.  Anything that lands off the board and into the grass is worth nothing when scoring. A bag also will not count if you throw it, it hits the ground, and continues rolling onto the board. In cornhole terms, this is called a “dead bag.” It must hit the board first and stay there to count. Now, you don’t just simply add the scores of the bags. Cornhole uses elimination scoring. Here is an example. If one Team 1 scores three points and Team 2 scores four, Team 2 wins the inning. However, you take this score, subtract the losing side’s points from the total, and that is added to the winning team’s overall. So, in this round, Team 2 ends with one point and Team 1 with zero. The winning team is the first to launch the following round. What happens if you go over 21 in cornhole? The American Cornhole Association says nothing. The first to 21 wins the game. However, others play slightly differently. Some games attempt to have the winning score to be exactly 21. If you go over the number, the in-lead team will have their score reduced. Some universities bring the score down to 15 or even 13 as a penalty for their imprecision. How Do You Get Better at Cornhole? Here are a few tips to help everyone have the best game they can. First, try orienting the boards so that the sun doesn’t hit any player in the eyes. Additionally, if the wind is too strong, it might cause frustration when bean bags don’t go where you intend. Consider rescheduling or waiting for strong winds to dissipate. Get a good stretch in before playing or pushing your body. You’d be surprised at the amount of exertion you’ll use trying to win a game of cornhole. Another way to step up your game is to focus on distance instead of height. Lobbing bean bags high into the air will reduce speed, and it might hinder overall accuracy. This is combined with proper grip. Figure out a way to hold the bean bag that feels most comfortable for you, but some encourage putting a spin on the bag with a flick of the wrist to increase the chance of sliding. Also, try to be decisive. In competitive cornhole games, each opponent only has 20 seconds to throw their bag. Obviously, you don’t have to maintain a strict clock in a friendly game. However, it gives you less time to second-guess your stance and position. As a bonus, feel free to learn some expert cornhole lingo. Here are some of the favorite terms and phrases: Woody, bag in-the-count, or boarder: A bag that lands on the board and not in the hole. Bag in-the-hole, cornhole, or holer: A bag that lands in the hole. Corn on the cob: Getting every bean bag on the board. Nothing but corn: A bag that goes straight into the hole without touching the board. Becoming a Backyard Games Legend Become the best neighborhood cornhole competitor. Show off at wedding receptions and cookouts in equal measure. Learning how to play cornhole thankfully doesn't have a high learning curve, which allows as many people to enjoy it as possible. Always remember to be a good sport and prioritize fun over everything.

Nightshade vegetables include many common foods frequently regarded as healthy. However, you might have read stories of celebrities giving them up. Are these foods good or bad for your health? Please don’t fear you have to bid adieu to baked potatoes and bolognese sauce just yet. While some people have unique sensitivities, most folks benefit from adding or keeping foods made from nightshade plants in their diet. Here’s what you need to know about nightshade vegetables and your health.  What Are Nightshade Vegetables?  You’ll recognize most, if not all, of the items on this list of common nightshade vegetables:  Tomatoes Potatoes Peppers: Including bell peppers and chili peppers like serranos, jalapenos and Thai chilis — not black pepper, which comes from peppercorns.  Tomatillos Eggplant  Goji berries Gooseberries Huckleberries Additionally, nightshade plants include the following spices and herbs:  Paprika Chili powder Curry powder Chinese 5-spice powder Ashwagandha Tobacco  What Makes Nightshade Vegetables Unique? Did the last item on the above list of nightshade vegetables, spices and herbs give you pause? Many of the plants in this family also have medicinal and mood-altering properties.  Plants in the nightshade family are rich in various alkaloids. These are among the strongest components of herbal medicine and play a crucial role in traditional treatments for multiple diseases, from cancer to malaria. However, some of these alkaloids can also be toxic.  What Is Solanine?  Solanine is the predominant alkaloid in nightshade plants, lending its name to the family’s Latin name, Solanaceae. This substance can cross the blood-brain barrier and is toxic in sufficient amounts. While it exists at safe levels in most nightshade vegetables, it’s why you should avoid eating green potatoes. Toss any green potatoes in the recycling bin and remove the skin if you have ongoing concerns — it has the highest concentration.  Are Nightshade Vegetables Healthy?  The nightshade vegetables listed above are considered healthy for most people. Many of them contain valuable vitamins, minerals, phytonutrients and other substances your body needs to function at its best. For example, consider the following: Eggplant is rich in anthocyanins, antioxidants known to support heart and brain health.  Bell peppers have more vitamin C than citrus fruit.  Tomatoes have lycopene, a phytonutrient known to help your eyes and prostate health. Goji berries have a reputation as a superfood thanks to their high antioxidant content.  Even herbs and spices from nightshade vegetables can be healthy. For example, adding paprika, ground pepper or cumin to food can spice it up without adding too much salt. Ashwagandha is an adaptogenic herb that many people swear by for reducing stress and anxiety, taking it as a tea or an over-the-counter supplement.  Nightshade vegetables can become an integral part of a healthy, plant-based diet. Such diets reduce the risk of various diseases while also treading more lightly on the planet. A shift to a plant-based diet can reduce greenhouse gas emissions by 49% and land use by 76%.  Are There Any Nightshade Vegetables You Should Avoid?  There’s no reason to avoid any of the nightshade vegetables on the above list. Most people tolerate tomatoes, potatoes, peppers and eggplants with no problem. However, there are reports of such foods increasing inflammation in some people, which may lead you to consider an elimination diet if you think they affect you similarly.  While the spices are safe, you should avoid products containing tobacco. Tobacco contains nicotine, a substance that can raise your blood pressure, increasing your heart disease risk. Although Ashwagandha is safe for most people, you should avoid it if you discover you have an allergy or intolerance to nightshade plants.  Can Nightshade Vegetables Be Inflammatory?  Nightshade vegetables are healthy, but some people with inflammatory conditions have reported that consuming them worsens their symptoms. Although the science remains inconclusive, people with the following autoimmune conditions may wish to try eliminating plants in the nightshade family for at least four weeks before re-introducing them slowly and monitoring their results:  Rheumatoid arthritis Psoriatic arthritis Ulcerative colitis Crohn’s disease Despite online rumors, no research to date has confirmed a link between arthritis and nightshade vegetables. People with some forms, such as osteoarthritis, likely benefit from the nutrition in these plants. According to Emily Sullivan, registered dietitian for MyFitnessPal, the alkaloid concentrations in these foods aren’t high enough to cause significant damage to your body.   However, recent research raises questions as to whether the glycoalkaloid components of nightshade vegetables can disrupt the intestinal epithelial barrier and activate mast cells in the gut, leading to increased symptoms. Although the research concerned inflammatory bowel disease, the rheumatoid and psoriatic versions of arthritis are similar autoimmune diseases. This may explain why nightshade vegetables make some with either condition feel worse. Additionally, it’s possible to develop an allergy or sensitivity to nightshade plants, albeit rare. You can discuss allergy testing with your doctor if you think this applies to you — or simply avoid plants in this family. While these foods offer health benefits, you can get the same perks from other plants. Consider substituting the following if you have concerns: Swap white or red potatoes for sweet potatoes, which belong to the morning glory plant family. Swap tomato sauce for pesto, which uses basil and sometimes leafy greens like kale and arugula.  Swap goji berries and huckleberries for black currants. Black currants are also high in anthocyanins. So are purple carrots.  Chow down on citrus fruits to get your vitamin C without peppers.  What Else Should You Know About Plants in the Nightshade Family?  The Nightshade family of plants has a bit of a dark history. This plant family also contains datura or jimsonweed and mandrake, species associated with witchcraft. Somehow, the taint spread to many members of this botanical category. To think you could have once been considered a witch for eating a tomato.  However, nightshade plants play a valuable role in making many medicines today. The capsaicin that makes peppers hot is a popular remedy in over-the-counter arthritis remedies, and most people don’t report trouble with topical applications. The alkaloids scopolamine, atropine and hyoscyamine also go into the formulations of various pharmaceuticals.  Nightshade Vegetables  For most people, nightshade vegetables are among the healthiest foods you can eat. These plant-based foods contain many nutritional qualities that make them great additions to your diet.  However, some people have reported trouble with nightshade vegetables. If you suspect you are one, try an elimination diet. Otherwise, feel free to include plenty of eggplant, tomatoes, tomatillos and peppers in your diet and reap the multiple benefits. 

Who isn’t learning about sourdough these days? This ancient bread has been a staple for many years, but the pandemic renewed many people’s interest in baking it themselves. Once your social media algorithm knows you’re interested in sourdough, your feed is full of it, because there’s a lot of science behind getting the perfect loaf. No more mixing some yeast with some water and flour to get bread — now, you need to learn how to feed a sourdough starter. What Is a Starter? How This Bread Levener Works A sourdough starter is a mixture of water and flour that’s allowed to ferment, fostering natural yeast and bacteria. Those components digest the simple sugars in flour to create carbon dioxide that makes the dough rise and acids that provide the typical sourdough flavor. Because of this digestion, sourdough often has less gluten than typical breads, so those with gluten sensitivities can process it easier. You could even make your starter with rye flour rather than white to boost its benefits. Either way, those with celiac disease or gluten allergies will unfortunately have to sit this one out — it doesn’t eliminate enough of the protein to render it safe. If flour naturally has some yeast in it, why do you need to add more to make bread? There just isn’t enough occurring in the grain for it to rise itself, so it needs some extra help. Yeast naturally occurs everywhere, including in the air and on your hands. As you mix and feed the starter, the yeast gets the opportunity to proliferate, guaranteeing you delicious bread. How to Feed Sourdough Starters Luckily, the ingredients are the easy part — all you need is flour and water, plus a container for the starter. If you’re storing it at room temperature, start by stirring the starter until any liquid at the top has reincorporated. Put ½ cup — or 113 grams — of the starter in a mixing bowl and discard the rest. Then, add the same weights of flour and water to the bowl — or 1 cup and ½ cup, respectively. Mix the components in the bowl until they combine and add the resulting paste back into wherever you keep your starter. From here, you’ll repeat the feeding every 12 hours. If you’d like to space out the feedings a bit more, learn how to feed sourdough starters for the fridge instead. The steps are much the same — keep ½ cup of starter, discard the rest, add flour and water, and mix until smooth. However, now you’re going to let the mixture sit at room temperature for around 2 hours to give the yeast time to get active. When that time’s up, you can put the refreshed starter back into its container and the fridge, repeating the steps once a week. When it’s time to bake, feed your starter with the same ratio every 12 hours until it doubles or triples in size within 6–8 hours. Ensure there’s at least ½ cup left to keep your colony going and use as much as you need for the recipe. To put it back in the fridge, give it the same feeding, leave it on the counter for 2 hours and return it to cold storage. Do You Have to Discard Sourdough Starter When You Feed It? Many people start baking their own sourdough because they want to lessen their waste, so it’s surprising that part of the process is throwing starter away. However, it is part of starter maintenance, as it will grow in excess if you don’t get rid of some of it. Discarding and feeding the starter helps refresh it to its optimal baking state, ensuring a thriving colony of bacteria and yeast. Some people throw the discard away or loosen it up with water so it goes down the drain, but you can also make use of it. See if any of your friends, family or neighbors would like a bit of their own starter. Otherwise, you can use it in your compost pile or in one of many discard recipes. How Long Can a Sourdough Starter Go Without Feeding? Thankfully, your starter is pretty resilient — it can go about a year in the fridge unfed before you might have to consider starting over. As long as it hasn’t hardened into a block and starts bubbling after around four feedings — bubbles are signs of fermentation, meaning the colony is still alive — it’s still good to bake with. If you’ve left your starter at the back of the fridge for a very long time, you might be alarmed by the dark gray liquid sitting on top. However, this is just hooch — a perfectly normal byproduct of a hungry starter. The only time you have to worry is if you see colors like orange or pink. Those mean mold, indicating you have to restart your colony entirely. Anything outside of the light beige of the starter and the occasional dark hooch is a red flag. How to Feed a Sourdough Starter When You Haven’t in Months Starters take a bit of work to maintain and not everybody wants to do it forever. When you’re craving a sourdough loaf after more than a few months of not feeding your starter, mix ½ cup starter, and 56g each of warm water and flour. Place the mixture in a jar with two rubber bands — one where the starter begins and another where it should rise to to double in size. You might see the starter bubbling in the same day if it’s warm out, but the process goes much slower when it’s cold. It can take a few feedings to wake the yeast and bacteria back up — especially depending on how long it’s been since it’s been fed — so don’t worry if it’s not bubbling yet. Wait until the start is reliably doubling in size after 6–8 hours before you start baking with it again. It’s just had a long sleep, so it needs a bit of time before it’s at full strength again. Feeding Your Sourdough Starter for Gorgeous Loaves Humans figured out how to make sourdough thousands of years ago without technology, so have faith that you can learn how to feed your sourdough starter. The steps are easy, but keeping up with the feedings can be a juggle for beginners. You’re well on your way to baking beautiful loaves of bread with this handy guide.

As a man, your risk of developing prostate-related issues increases as you age. That’s why medical professionals often recommend having your prostate checked if you are over 40 years old. However, long before then, you should already be taking active steps to reduce your risk factors so you can enter your golden years with one less worry. To that end, here are seven prostate health tips you should regularly follow before your 40th birthday.  1. Maintain a Healthy Weight Obesity is a known risk factor for many health issues, including prostate cancer. According to a study by the European Association for the Study of Obesity, every additional 3.9 inches on a man’s waist increases his risk of dying from prostate cancer by 7%.  That’s why it’s important to maintain a healthy weight based on your ideal body mass index (BMI), where you measure your height against your weight. A normal weight is a BMI between 18.5 and 24.9, whereas anything over 30 is considered obese.  2. Include More Vegetables in Everyday Meals  Vegetables are packed with vitamins and minerals necessary for a healthy body. Many leafy greens, including spinach, arugula and kale, are low in calories yet contain high fiber and phytonutrients that can help keep your prostate healthy. Certain cruciferous vegetables like broccoli and Brussels sprouts are rich in antioxidants that can help reduce the risk of cancer and heart disease.  More importantly, eating vegetables regularly supports healthy aging by helping delay the shortening of telomeres. These are the protective caps on DNA that shorten as you grow older. The cell dies once the body’s telomeres are gone, so eating foods that delay their reduction is crucial for aging gracefully.  3. Eat Less Red Meat  It’s like every time you’re looking at health tips, there’s always a recommendation about reducing red meat consumption. There’s a good reason for that — eating lots of red meat and processed meats increases your risk of developing cancer. A 2022 study published in the National Library of Medicine suggests increasing processed meats intake by 50 grams per day can result in a 4% higher risk of developing total prostate cancer.  Additionally, research by the American Cancer Society (ACS) found men diagnosed with prostate cancer have up to 20% lower risk of prematurely dying by replacing red meat with poultry.  4. Exercise Frequently Staying active and regularly exercising provides a ton of health benefits, including boosting brain health, strengthening muscles and reducing the risk of diseases. Simply walking or doing an equivalent exercise for three hours a week can result in an 86% lower risk of developing aggressive prostate cancer.  The best part is you don't even have to hit the gym to get your workout done. Simple activities at home, like squats and lunges, can help exercise your lower body muscles and ensure proper circulation. If you’re iffy about sweating so much, try swimming. The water supports up to 75% of your body and provides a complete workout without you breaking a sweat.  6. Manage Your Stress  The older you get, the more you need to pay attention to your stress levels. While there is no direct correlation between prostate health and stress, being under chronic prolonged mental pressure can compromise your immune system, disrupting your body’s natural ability to heal. Plus, it increases your risk of chronic diseases. Learn to set aside time to destress. Whether that’s through meditation, quality sleep or just being around your loved ones, what’s important is that you take care of your mental health and ease daily pressures.  6. Have Regular Sex  Several studies show that frequent ejaculation may be beneficial to prostate health. One study found that men who ejaculated at least 21 times in a month had a 20% lower chance of prostate issues than men who only ejaculated at most seven times in the same period.  The reasoning behind this is quite straightforward — harmful carcinogens naturally build up in the prostate and regular ejaculation flushes them out. That’s the theory at least, but hey, if you ever needed a medical reason to have more frequent sex with your partner, there you go.  7. Quit Smoking Smoking is simply bad for your health. There are no ifs and buts about it. Most studies have yet to establish a direct link between smoking and prostate cancer. However, they do show that smokers have an increased risk of dying from prostate cancer.  Smoking is also linked to dozens of health issues, any of which can increase the amount of carcinogenic compounds in the body and weaken the immune system. As you get older, be mindful of actions that impact your health and consider going cold turkey on smoking.  Common Prostate Conditions Beyond following these prostate health tips, it’s equally important to understand the common conditions that can affect the prostate. The three most common culprits include:  Prostatitis: This inflammation of the prostate gland causes severe discomfort and a burning sensation when urinating. Prostatitis is often caused by bacteria, though there’s also a non-bacterial version, which is more difficult to treat as the symptoms vary.  Benign Prostatic Hyperplasia (BPH): This enlargement of the prostate puts pressure on the bladder, making it difficult to urinate. BPH is noncancerous and usually not life-threatening, but it’s crucial to get proper treatment nonetheless.  Cancer: This malignant growth within the prostate can become more aggressive as the patient gets older, eventually spreading to other internal body systems. The ACS estimates over 299,000 new cases of prostate cancer in 2024.  Prostate Condition Symptoms  The prostate gland tends to grow larger with age. In your 20s and 30s, it’s about the size of a walnut. At 40, it might have grown to the size of an apricot and then a lemon by the time you clock 60. So, if you’re 50 or older and start to feel an enlargement down there, it might be a normal part of aging. Nevertheless, make sure to inform your doctor if you notice any of the following symptoms:  Frequent urination during the day Constantly feeling like you need to pee Having obstructed urine flow Feeling pain whenever you urinate or ejaculate  Needing to get up multiple times at night to pee Your doctor will perform the necessary diagnostic tests to determine the issue and discuss the next steps.  Protect Your Prostate  The reality is there’s no way to guarantee you won’t get a prostate-related issue. However, adhering to these prostate health tips may significantly lower your risk factors. As a bonus, these helpful recommendations will also improve your overall well-being. Keep these guidelines in mind and take action now to protect your prostate. 

The possibility of coming up with breakfast ideas without eggs may initially seem zero. However, you’ll soon learn that this isn’t the case. As integral as this ingredient is, there’s a variety of dish choices you can make and enjoy in the morning. Is It Really Breakfast Without Eggs? Yes, it is possible to have your morning meal without eggs. So many breakfast options all around the world utilize this, which is understandable. After all, they offer plenty of protein, vitamins and minerals to the body. A great workaround is to come up with ideas that involve alternative ingredients. Many people decide to eliminate eggs from their diet altogether. For instance, a vegan diet abstains from using animal products, including eggs. Some people simply don’t like the taste and texture of their eggs, whether they’re sunny side up or scrambled. Plus, there’s the matter of egg allergies. They are much more common than you think, with about two percent of children allergic to eggs. This reaction can sometimes be a side effect for those with a chicken allergy, with many people calling it bird-egg syndrome. Some people can overcome their egg and chicken allergies over time. However, it’s better not to risk it if you’re experiencing rashes or stomach cramps from these different components now. Instead, make an eggless breakfast. Eggless Breakfast Options There are many sweet and savory breakfast ideas without eggs, so choosing what matches your palate and dietary needs is up to you. You can also come up with your own variation of these options. 1. Peanut Butter and Jelly Sandwiches The traditional peanut butter and jelly sandwich is free of eggs. It’s a top contender if you need a quick breakfast that you’re familiar with. But if you have some extra time, take your sandwich and toast it on each side with a bit of butter. It can add the perfect amount of warmth to your bread and take your breakfast up a notch. 2. Quinoa Porridge Quinoa is a good protein source in place of eggs, known as a whole grain food that can keep you full until lunch. They also pack fiber into your diet. To make this ingredient your breakfast, cook it with milk. Your quinoa porridge will be the perfect base for a couple of fruits and a drizzle of honey to make your morning a little sweeter. 3. Rice Pudding If quinoa is tougher to find, you can opt for rice pudding instead. Cook your pudding rice with some milk. You can incorporate some sweetened, condensed milk and evaporated milk for a creamier texture. Some people top this dish with banana and cinnamon, but you can choose other fruits. Some people also enjoy adding nuts for a bit of texture. 4. Zucchini Oats Zucchini oats are an excellent plant-based ingredient that is a substitute for regular oats. The great thing about zoats is how customizable they can be, too. For instance, add chocolate to sweeten the dish while improving heart health and fighting oxidative stress. If you want to add a little crunch, apples and nuts also go well on top of this breakfast option. 5. Tofu Scramble Vegans create wonders out of tofu. When crushed and fried, they offer the same texture as your scrambled eggs. Remember to add certain spices, such as turmeric powder, onion powder, garlic powder and black salt. When you have your tofu scramble, you can utilize it in different breakfast burritos, bowls and sandwiches or eat it on its own. 6. Beef and Veggie Breakfast Bowl If you eat meat, a beef and veggie breakfast bowl is a fantastic option. Well-seasoned ground beef that’s 85% lean and 15% fat can offer a good amount of protein. Bring it together with steamed rice and sauteed onion, mushrooms and peppers. You can also add some tofu scramble on top, but it still packs plenty of flavor. 7. Berry Smoothie Bowl For a colder breakfast option, go with a berry smoothie bowl. Refrigerate your blueberries, strawberries and raspberries the night before you want to eat them. Blending them cold with Greek yogurt and milk can make the texture of your smoothie a tad thicker. Top them with a few chia seeds or granola and the leftovers of your berry mix. 8. Garlic Cheese Toast Eggs on toast are a classic breakfast idea, but there are still other options that you can put on top of your warm slice of bread. For instance, a cheesy and buttery garlic mixture can take your breakfast to another level. Just mix some crushed and roasted garlic with butter, cream cheese, cheddar and Monterey jack to top your toast. Put it in the oven to get it nice and melted. 9. Rainbow Salad  Avocado toast with eggs is an Instagram-worthy dish, but the rainbow salad is a worthy competitor. Picture a blend of red tomatoes, orange carrots, green cucumbers, blueberries, purple cabbage. This dish is absolutely colorful and delectable. Top it off with a balsamic vinaigrette when you’re ready to eat. 10. Yogurt Parfait If you need a breakfast that’s easy to meal prep, make fruit and yogurt parfaits in jars. You can store them in the fridge for a good amount of time too. Vanilla yogurt is sweet, complimenting crushed graham, crunchy granola and whole walnuts. You can also add extra berries in the middle and on top for extra vitamins. 11. Banana Pancakes Pancake batter is usually made with egg, milk, melted butter, flour, sugar, and salt. If you want a fruity spin to this traditional breakfast, these banana pancakes are one of the simple breakfast ideas without eggs that you can whip up in minutes. You can still use roughly the same recipe while substituting the egg for bananas. Plus, it will still taste great with some maple syrup or caramel. 12. Breakfast Potato Casserole Potatoes are incredibly versatile and they offer a high amount of protein. You can dice and cook them as is to make breakfast tater tots. However, if you have the time during the morning, a baked potato casserole with ham, cheese and onions is an excellent dish to invest your time in. Make this on the weekend to have a hearty breakfast with loved ones or yourself. Take a Crack at a New Recipe Idea It’s initially challenging to come up with breakfast ideas without eggs, especially if you’re already accustomed to having them in your morning dishes. At the same time, it’s great to step out of your comfort zone and try different flavors that are still healthy and delicious. Make an eggless breakfast idea above and enjoy. Updated on March 1, 2024

In a fast-paced world where time slips away faster than ever, balancing nutrition and convenience is challenging. Fortunately, you can quickly whip up a few healthy dinner ideas in minutes to satisfy your desire for nutritious meals. Here are five ways you can afford to create healthy food amidst your busy schedule. 1. Grilled Pesto Chicken Wraps  These wraps are your perfect choice if you’re looking for a light yet flavorful dinner. This easy recipe requires shredded rotisserie chicken and pesto, which can be store-bought or homemade. Grilling the wraps not only adds crispness, but it also keeps the wrap intact. Ingredients: ½ cup grated mozzarella 1 cup shredded rotisserie chicken ⅓ cup basil pesto 1 avocado, pitted and sliced ½ cup canned artichoke hearts 2 large flour tortillas 2 teaspoons Italian seasoning Oil for grilling Optional: fresh basil or arugula Instructions: Place mozzarella, basil pesto, chicken, artichoke hearts and sliced avocadoes. Add Italian seasoning and add a handful of fresh basil or arugula. Preheat a grill pan. Fold the sides of the tortilla and roll as you would a burrito. Brush sides with oil. Grill them for four to six minutes until they appear golden brown. 2. Miso Noodles If you’re craving a Japanese-style dish but haven’t got much time, this healthy dinner idea is the perfect choice. It’s easy to put together and only requires essential ingredients. Even better, it only requires less than 30 minutes to put it together. Ingredients: 1 tablespoon groundnut oil 1 free-range egg 50 grams of chestnut mushrooms 1-inch ginger Chili flakes 2 spring onions, sliced 1 tablespoon light soy sauce ½ small and grated garlic clove 2 spring onions, sliced 1 handful beansprouts 1 teaspoon brown miso paste 100 grams egg noodles, cooked Ground black pepper and sea salt Instructions: In a small pan, boil water and gently put the egg in. Set a timer for six minutes. On the side, heat the groundnut oil in a wok over medium to high heat. Add the mushrooms and stir-fry for two minutes. Put the garlic, ginger, chili flakes, beansprouts and spring onions, then stir-fry for another minute. Add soy, miso and cooked noodles. Mix well and cook for a minute or two. Once the six-minute timer for the egg is through, pour the hot water away. Add cold water to the pan. Season the noodles and serve in a bowl. Peel the egg and put it on the top of your meal. Sprinkle chili flakes and spring onions. 3. Vegetable Stir-Fry This catch-all dish is one of the few healthy dinner ideas that is good for the body and your environment. It uses any scraps or veggies that might otherwise go to waste. It saves you a trip to the grocery store and time to prepare dinner after a tiring day at work. This low-carbohydrate meal is perfect after you hit the gym or want a veggie-filled plate to amp up your day. Ingredients: 4 spring onions, cut into 4 centimeters in length 2 tablespoons sunflower oil 1 garlic clove, crushed 1 carrot, cut into matchsticks 1 piece fresh root ginger, about 1 centimeter long, peeled and grated 100 grams baby corn 1 courgette, cut into matchsticks 2 tablespoons hoisin sauce 2 tablespoons low-salt soy sauce 150 grams sugar snap peas Instructions: Heat a wok on high heat, then add sunflower oil. Add garlic, spring onions, stir-fry and ginger for a minute, then reduce heat to medium. Take care not to brown the vegetables. Add red pepper, carrot and baby corn, then stir-fry for two minutes. Put sugar snap peas and courgette inside the wok, then stir it for three minutes. Afterward, move the ingredients from the center to the side of the wok using a spatula. Keep stirring. Add hoisin, soy sauce and one tablespoon of water in the center, then mix with the other ingredients. Cook everything over high heat for two minutes.  Optional step: Sprinkle your meal with flaxseeds, which can help balance out gastrointestinal bacteria and improve hormonal balance. Serve with rice or noodles. 4. Cauliflower Fried Rice Unlike rice, cauliflower possesses some veggie flavor, which is why others use it as a low-carb alternative. This dish helps decrease the glycemic index, making it paleo-friendly. Feel free to add other vegetables to boost its nutritional value. Create a delicious cauliflower fried rice in your kitchen using the following: Ingredients: 1 pound cauliflower florets 1 small yellow onion, chopped 1 tablespoon olive oil 2 celery stalks, minced 2 carrots, chopped 1 inch fresh ginger, minced 1 garlic clove ½ cup frozen green peas 2 tablespoons soy sauce ½ teaspoon sea salt ½ teaspoon sesame oil 2 eggs Instructions: Use a shredding blade on your food processor to transform cauliflower florets into rice-like bits. In a large, deep skillet, heat olive oil. Saute onions, carrots and celery until soft, about five to eight minutes. Add garlic and ginger, then stir for a minute until fragrant. Add riced cauliflower, salt, frozen peas and soy sauce. Stir until combined well, then cover with a lid to cook for about three to five minutes. Mix and stir occasionally to prevent from sticking. Add water splashes to remove vegetables sticking to the pan's bottom. Move ingredients to the pan’s edge. Put some oil in the center, then crack the eggs in it. Use a spatula to scramble them and stir until cooked. Mix the scrambled eggs with the rest of the ingredients. Add seasoning if desired. Serve warm and feel free to sprinkle your favorite garnish, such as green onions or sesame seeds. 5. Spicy Chicken Noodle Soup Are you looking for something filling and delicious to prepare in 10 minutes? Look no further than this low-carb dish. It only includes ingredients you usually have at home, making it one of the easiest healthy dinner ideas to prepare. Ingredients: 1 can condensed low-sodium chicken noodle soup ½ cup fresh cilantro leaves 1 ½ teaspoons grated fresh ginger ½ cup grated carrot 2 soft-boiled or hard-boiled eggs, halved ¼ cup thinly sliced scallions ½ teaspoon toasted sesame seeds ½ teaspoon Sriracha Instructions:  Prepare soup as stated in package instructions. Add ginger and heat until it simmers. Pour your soup into two wide, shallow bowls. Top each with carrot, cilantro, scallions and an egg. Add Sriracha and sesame seeds. Prepare These Healthy Dinner Ideas Today! Eating healthy doesn’t have to be a chore. Create these delicious recipes in your home to make your healthy eating journey more enjoyable. Which one are you most excited to try out? Updated on March 1, 2024

Migraines are much more than a headache. They’re an entire host of symptoms that may include dizziness, nausea and visual disturbances that prevent you from doing your daily tasks. How long can a migraine last?  Unfortunately, it’s impossible to give a precise timeline — but you have clues based on research and other people’s experiences. This disorder is complex, comes in various types and can result from multiple causes, as much as the symptoms look similar. How long will your pain last? Let’s examine the typical migraine.  How Long Does a Typical Migraine Last?  Most migraines last for several hours. However, there are various stages to an attack that can last up to three days. Rarely, migraines will last longer, although people who experience this often have a more rare, complex form of the disorder.  1. The Stages of a Typical Migraine  A typical migraine goes through four distinct phases in most sufferers. Here’s what you can expect from each one.  Prodrome: This stage typically occurs a day or two before the whopper hits. You may feel vaguely “off,” feel more irritable or euphoric than usual, experience strange food cravings, neck stiffness, increased thirst and urination and excessive yawning.  Aura: This phase occurs right before the pain hits. It can include anything from visual disturbances, dizziness, a pins-and-needles sensation, weakness or even paralysis on one side of the body, difficulty speaking, uncontrollable jerking motions and mild auditory hallucinations.  Attack: During this stage, you may experience intense, throbbing pain, especially behind one eye or on one side of the head, grow nauseous, vomit, get dizzy or lightheaded and become sensitive to light, touch and sound. In rare cases, you may lose consciousness — if this occurs, please seek medical attention.  Postdrome: As the pain subsides, you feel debilitating fatigue, confusion, brain fog and a general sense of being “not quite there.” This stage can last for a day or two before you feel normal.  Migraines are the second-leading cause of disability worldwide. Those who experience them understand why — it’s often impossible to drive or work when an attack occurs. Some people have multiple episodes a month, greatly interfering with their quality of life.  2. What Are Some Common Migraine Triggers?  Migraine triggers vary from person to person. For example, one individual may do fine with chocolate, while a mere whiff of the stuff sends another into an attack. However, here are some common precipitating factors:  Stress Changes in schedule, especially those that impact sleep Hormones Bruxism or teeth-grinding Weather changes Dehydration  Medication overuse Alcohol and caffeine Bright light exposure Certain smells  Certain foods — chocolate, MSG, nightshade foods, dairy, artificial sweeteners or prepared meats are frequent triggers for some.  What Is Atypical Migraine?  Sometimes, an atypical migraine can last longer than a traditional attack. Other times, you have symptoms that may come and go, with or without associated head pain. While it’s beyond the scope of this article to take an in-depth look at atypical migraine, here are some types you should know about: Hemiplegic migraine: This variation results in partial paralysis, which typically reverses after an attack subsides. Those with this subtype may experience facial dropping typical of stroke. It’s urgent to seek medical care, as minutes count if you are dealing with the latter.  Migraine with brainstem aura: Formerly called basilar migraines, this type is similar to hemiplegic migraine without the associated weakness. Movements may become uncoordinated, and vertigo and slurred speech may occur.  Abdominal migraine: Although these typically strike children who may go on to develop another migraine type as adults, abdominal migraines can occur at any age. You may get nauseous, develop a stomach ache, lose your appetite and grow pale without the associated headache.  Ocular migraine: These create the stereotypical visual disturbances without head pain. You may feel as if you see kaleidoscopes, dancing or flashing lights or experience blind spots.  Vestibular migraines: This form of migraine causes you to lose your balance and fall. It can also cause auditory hallucinations.  What Is Status Migrainosis?  Occasionally, a migraine can last longer than a week. Status migrainosis refers to any migraine that lasts longer than 72 hours. How long can it last? Sometimes, for life.  Treating this type of migraine presents special challenges. Those who experience status migrainosis run a high risk of medical trauma, as even professionals may suspect — or outright accuse — them of exaggerating their symptoms. Many try treatment after treatment without success.  Unfortunately, status migrainosis can lead to isolation and mental health problems. Those with this condition often must make significant lifestyle changes, such as reducing their work hours, telecommuting or leaving the workforce altogether. While they can thrive with support, the invisible nature of their illness often leads to issues relating to others who doubt their experience. When Should You Seek Emergency Migraine Treatment?  Fortunately, most migraines disappear on their own within 72 hours. All you need to do is wait it out in a dark room, tending to your comfort and taking pain medication as you are able to stomach it. However, some situations warrant a visit to the ER.  You should seek medical attention for any migraine that feels like the “worst pain ever,” as it could be a sign of a stroke. Likewise, attacks that result in lack of consciousness or partial paralysis also warrant emergency treatment because of the stroke risk. If it is a stroke, doctors must administer some medications within the first four and a half hours, so please don’t delay.  Home Remedies for Migraine  Now that you know how long a migraine lasts, you still crave faster relief. Although these home remedies might not entirely alleviate your symptoms, they can make you feel better. Here’s what to do if an attack strikes: Supplements: Riboflavin or vitamin B2 and magnesium help some people. Some migraine sufferers take these regularly as preventatives.  Herbs: Butterbur, ginger, lavender and peppermint work for some. You can sip tea, take a supplement or topically apply an essential oil roller.  Caffeine: A hot cup of joe might be your best migraine relief, thanks to its ability to narrow your blood vessels.  Cold compresses: A cool rag across the forehead or over your eyes can feel heavenly.  Acupuncture or acupressure: Although driving to an appointment might be inadvisable on sunny days when the light stabs your eyes, acupressure can offer home relief. Pressing the webbing between your thumb and index finger works for some. Others include your third eye and the sides of your nose.  Exercise: Although it might be the last thing you want to do, working up a sweat can sometimes help — if you are able.  Relaxation: Meditation, gentle yin or restorative yoga or mindfulness-based stress reduction can sometimes bring relief.  How Long Can a Migraine Last? A migraine typically lasts a few hours to days. However, sometimes, they can be longer or shorter, especially if you have an atypical type.  Although most migraines disappear on their own, you should seek medical care for any migraine that lasts more than 72 hours. Otherwise, try one of the above home remedies or rest quietly and wait for the storm to pass.  Updated on March 1, 2024

When beginning your fitness journey, you may come across various terminology — a common one being aerobic and anaerobic respiration. To get the most out of your workouts, it’s crucial to understand the difference between the two so you can tailor your sessions.  What is Aerobic Respiration? The aim of aerobic exercise is sustained endurance, where your heart is steadily pumping and your breath matches the beat of your steps. Aerobic activities involve continuous, rhythmic movements that engage large muscle groups, promoting cardiovascular health and stamina. Aerobic activities stimulate your heart and lungs, enhancing their efficiency over time. The primary energy source during aerobic exercise is oxygen, as your body efficiently breaks down glucose and fats to produce energy. This process results in improved cardiovascular health, increased lung capacity and a boost in overall endurance. Aerobic workouts are great for weight loss. Depending on your weight and the intensity of your training session, you can burn between 220-600 calories per hour for a cardio workout. Forms of Aerobic Exercise Aerobic exercises focus on sustained endurance, promoting heart health and overall stamina. Some forms of aerobic exercise you can add to your training plan include: Brisk walking Running Cycling Swimming Dancing Stair climbing Elliptical Rowing Jump rope The Benefits of Aerobic Exercise The benefits of aerobic exercise go beyond just burning calories. Here are the multifaceted advantages of incorporating aerobic activities into your routine: Cardiovascular health: Aerobic exercise is a great tool for promoting heart health. Regular aerobic activities strengthen the heart muscle, improve blood circulation and reduce the risk of heart-related conditions. Improved lung capacity: As aerobic exercise requires sustained oxygen intake, it enhances lung function and capacity. This leads to better respiratory efficiency and increased oxygen supply to the body.  Weight management: Aerobic activities, such as running or cycling, burn calories and contribute to weight loss and maintenance. Enhanced endurance: The prolonged nature of aerobic exercise improves overall endurance. Individuals engaging in regular workouts often find themselves capable of sustaining physical activity for longer periods without fatigue.  Mood enhancement: Aerobic exercise triggers the release of endorphins, your body’s natural mood lifters. This release can help alleviate stress, reduce anxiety and contribute to an overall positive mental state. Improved sleep: Regular aerobic activity has been linked to reduced risk of insomnia and better sleep quality. It can aid in falling asleep faster and enjoying deeper, more restorative sleep. Reduced risk of chronic diseases: Regular participation in aerobic activities is associated with a reduced risk of chronic conditions like type 2 diabetes, certain cancers and metabolic disorders. Increased energy levels: Aerobic exercise improves the efficiency of energy production, leading to increased energy levels throughout the day. What is Anaerobic Respiration? Anaerobic exercise involves short, intense bursts of energy without relying on a continuous oxygen supply. During this type of respiration you’ll typically push your limits and challenge your muscles to their maximum capacity.  Anaerobic exercises demand significant effort from your muscles, tapping into the energy stored in your body without needing sustained oxygen intake. As a result, it builds strength, power and muscle mass while promoting fast-twitch muscle fiber development. Forms of Anaerobic Exercise While aerobic exercise focuses on endurance, anaerobic exercises are all about quick bursts of intense effort, building strength and power. Here are some forms of anaerobic exercise to elevate your fitness routine: Interval sprinting Weightlifting High-intensity interval training (HIIT) Plyometrics Circuit training The Benefits of Anaerobic Exercise When it comes to building strength and achieving a well-rounded level of fitness, anaerobic activities take center stage. The benefits of adding anaerobic exercise to your routine include: Muscle strength and definition: Anaerobic activities, especially resistance training and weightlifting, promote the development of muscle strength and definition. This strength is essential for functional movement and physical performance. Increased metabolic rate: The intensity of anaerobic exercise can elevate your metabolic rate. This elevation means your body continues to burn more calories even after you’ve completed the workout, contributing to weight management and fat loss. Improved bone density: Weight-bearing anaerobic exercises, such as weightlifting, have a positive impact on bone density. Strong bones are particularly important for preventing conditions like osteoporosis.  Fast-twitch muscle fiber development: These exercises stimulate fast-twitch muscle fiber growth, crucial for quick, explosive movements. This growth is beneficial for activities requiring power and speed. Improved joint function: Engaging in resistance training can improve joint stability and function. Joint function is especially important if you’re looking to prevent or manage conditions like arthritis. Enhanced power and speed: Anaerobic exercises, like sprinting and HIIT, enhance power and speed, improving athletic performance and agility. Body composition changes: Anaerobic exercise contributes to changes in body composition by increasing lean muscle mass and reducing body fat percentage. Better insulin sensitivity: Resistance training can improve insulin sensitivity, making it beneficial for individuals at risk of or managing type 2 diabetes. Aerobic and Anaerobic Respiration: The Main Differences The main differences between the two include: Duration: Aerobic exercises are characterized by longer durations, often lasting 20 minutes or more, while anaerobic exercises are short, intense bursts lasting seconds to a few minutes. Intensity: Aerobic exercises maintain a moderate intensity level, allowing for sustained effort, while anaerobic exercises involve high-intensity, explosive efforts that push your limits. Energy source: Aerobic workouts rely on oxygen to produce energy, using a combination of carbohydrates and fats. In contrast, anaerobic exercise taps into stored energy sources within the body, using carbohydrates without relying on oxygen. How Often Should You Workout? Both aerobic and anaerobic respiration are important to create a balanced fitness routine. The Centers for Disease Control and Prevention (CDC) recommends adults get at least 150 minutes of moderate physical activity each week. You can split this up into three 30-minute aerobic sessions and two 30-minute strength training or anaerobic sessions. Which Should You Choose? Remember that a well-rounded fitness routine often incorporates elements of both exercises where aerobic and anaerobic respiration can take place. By balancing endurance with explosive power, you can unlock your body’s full potential and experience a holistic approach to fitness. Whether you’re pounding the pavement in a jog or pushing your limits in a high-intensity sprint, embracing the diversity of aerobic and anaerobic exercise will propel you toward a healthier and stronger lifestyle. Updated on March 1, 2024

A rigid mentality creates blind spots that can shape your worldview, begging the question — what is a fixed mindset? What causes it? Is it bad? Understand the psychology of this mentality to determine whether you have it and what you can do to use it to your advantage. What Is a Fixed Mindset? A fixed mindset is believing that your traits and abilities are static no matter what you do. You shy away from challenges, play safe to avoid mistakes, fear failure, and stay in your comfort zone. You accept that your intelligence level is immutable, rely on your talents without enhancing them, and refuse to learn new skills. Having a fixed mindset makes you resistant to change because being out of your element may expose you to ideas and experiences that contradict your perceptions. Everyone has conflicting beliefs and behaviors, but maintaining this frame of mind makes coping with your clashing thoughts more grueling. Fixed Mindset Examples If you believe that everything about you is unalterable, you may agree with these statements: Luck determines everything. People are either good at something or not. Some being more talented than others is unfair. Success breeds jealousy. Having to work hard proves a lack of natural intelligence. Effort is meaningless. Old dogs can’t learn new tricks. Self-development is an illusion. Risk-taking is an exercise in futility. Making a mistake is embarrassing. Feedback is a personal attack. Failure means it’s time to quit. The fixed mindset examples above may hold true. However, people with an opposing growth mindset will find them nonsensical. This mentality is about self-improvement, preaching that you can learn from your mistakes, acquire new skills, break bad habits, and succeed after failing. It reassures you that you can come out to the other side when life deals you a bad hand if you play your cards right and don’t fold. What Causes Fixed Mindsets? A fixed mindset is ironically a product of nurture, not nature. This attitude can develop because of various factors — childhood experiences, negative feedback without guidance, comparison, unmanaged fear of failure or atychiphobia, and cultural norms. As children, we all had a growth mindset by default. However, some of us receive excessive compliments for our talents without giving our efforts enough credit. Praising innate abilities without emphasizing hard work's role in our accomplishments can cultivate a belief that greatness has to do with who we are instead of what we do. People can have a dim view of feedback when given without support. Criticisms should include sincere advice to become constructive. Otherwise, they’re just judgments about negative abilities. Comparison is the thief of joy. Achieving less relative to others without recognizing that accomplished individuals capitalize on their privileges and address their inadequacies to get ahead. Some don’t realize their full potential because they have to overcome more obstacles in life than others who are lucky enough to deal with fewer adversities. Atychiphobia can be a learned behavior. Growing up in a household with no room for error can encourage risk aversion. This fear can also stem from a traumatic experience with a severe consequence. It can run in the family or arise from other phobias, too. Lastly, conformity to societal expectations and stereotypes can foster a fixed mindset. The pressure to adopt the normf can affect your psyche and mold your self-perception. Is a Fixed Frame of Thinking Good? Yes, it can be advantageous in many cases. What is a fixed mindset good for? Believing you’re good at something and reaffirming this truth in your head can increase your confidence in the areas you, solidifying your sense of security in this area. Knowing your positive abilities can help you find your niche and pursue roles you can excel in, even if you’re uninterested. This mentality can help you adopt a rigid routine that suits particular duties and responsibilities. It can make you less susceptible to doubt because you already accept your limits. Spending less time thinking of better ways to approach things can boost your efficiency and productivity. Your fixed mindset can compel you to become a perfectionist. Constantly trying to be flawless has drawbacks, but it’s instrumental in eliminating miscalculations. What Are the Dangers of a Fixed Mindset? The dangers of a fixed mindset include minimizing self-knowledge, limiting possibilities, staying in unpleasant situations, and believing in zero-sum games. Being a firm believer in having unchangeable traits is a self-fulfilling prophecy. This mentality impedes self-awareness instead of promoting it. If you refrain from challenging your philosophy and actively stop doing anything that may help you grow, you’ll prove yourself right. Fire forges character, so you may never know yourself as deeply as possible when you oppose unfamiliarity and discomfort. Self-limiting beliefs are the foundation of fixed mindsets. Most 21st-century technologies were unimaginable a century ago. Where would the world be if scientists and engineers weren’t bold enough to dream and push the boundaries of possibilities? Being sure of what you can and can’t do without repeatedly testing your hypothesis restricts your capability and diminishes your opportunity to gain what you truly want. You may miss out on unique experiences and life-changing relationships if you only think about worst-case scenarios. Chances are, you suffer more in imagination than in reality. Your painful memories may follow you around forever, but they shouldn’t justify your apprehensions. Feeling you can’t improve your unwanted situation because you lack the talent to make it better is detrimental to your well-being. Black-and-white thinking is a mind trap. It may convince you you’re last if you don’t finish first — without realizing there’s a gray area. Your loss isn’t necessarily somebody else’s gain, and vice versa. Success is more about the journey and less about the destination. The prize may be the point of competition, but the process matters just as much. Can You Overcome This Type of Mindset? Yes, you can overcome a fixed mindset due to your brain’s neuroplasticity — the ability to form new neural pathways to reorganize itself. You can modify your mentality over time if you put your mind to it. Having said that, you don’t have to choose between fixed and growth mindsets. You can have both, switch dynamically as you see fit, and approach situations appropriately. Do You Have a Fixed Mindset? Feeling certain that your abilities are unchangeable is unnatural. Strongly consider reframing your way of thinking to grow and live your dream life. Triggering a mindset shift when the situation calls for it is a valuable skill, so learn how to think dynamically to enjoy the best of both worlds.