What is Mangosteen? An Introduction to Southeast Asia’s Superfruit

Mangosteen (Garcinia mangostana) is a tropical fruit, native to the rainforests of Southeast Asia. With its purple skin and juicy, flower-shaped, segmented fruit, it has a distinctive tangy-sweet taste. Think of a cross between peach, strawberry and vanilla. And no, it’s not related to the mango.  Traditional medicine has made good use of Mangosteen fruit, extract and tree bark for centuries to treat everything from dysentery to UTIs — but does this Queen of Fruit really have any health properties? And how do you eat this weird-looking thing? Let’s find out. Is Mangosteen a Superfruit? Yes, mangosteen is considered a superfruit because it is highly nutritious. It is rich in vitamins, minerals and fiber and also packed with age-defying antioxidants and other phytonutrients. What sets mangosteen apart from other superfruits, however, is the high concentration of xanthones.  Xanthones are biologically active chemical compounds that offer many health benefits. As antioxidants, they help control free radicals that damage cells, and they are also have anti-inflammatory, anti-cancer, and neuroprotective qualities. Xanthones are mostly found in fungi and lichen, but mangosteen has the highest concentration of xanthones in any food.   What Is Mangosteen Fruit Good For? Because of its intense nutrition profile — and all those xanthones — Mangosteen has a number of health benefits and is currently being studied to potentially unearth even more. Here are just some of the good things we know mangosteen can help with. 1. Anti-Inflammatory Properties Chronic inflammation can damage healthy cells and, over the long term, contribute to serious health problems such as arthritis, diabetes, cancer and heart disease. Research suggests that mangosteen’s anti-inflammatory properties could help to calm the body’s inflammation response, potentially protecting against these conditions.  2. Anti-cancer Properties Research has shown that mangosteen extract slows the growth of cervical cancer cells and it has also shown anti-cancer promise in several other laboratory and animal studies, including those looking into breast cancer and digestive cancers. It is important to note that this research is in its early stages, but it does appear that mangosteen is a natural cytotoxic agent that holds strong potential in this critical field.  3. Weight Loss Research into mangosteen for weight loss has shown promise that this delicious fruit could also help with maintaining a healthy weight due to the anti-obesity properties of xanthones. However, more research is needed in this area. 4. Blood Sugar Control As any diabetic knows, the battle to keep blood sugar in check is real. The good news is that there is pretty solid evidence that mangosteen does have therapeutic potential against diabetes and its complications. Studies show that the fruit can lower blood glucose levels and insulin resistance.   5. Immune System Benefits Your complex immune system needs many things to thrive, but mangosteen, with its potent antibacterial properties, seems to help combat harmful bacteria. Your gut health is vital for a strong immune system, and mangosteen’s high fiber content is beneficial for your digestive system, so it’s potentially a double boost for your immune health. 6. Brain Health Neurodegenerative diseases such as Alzheimer’s Disease and Parkinson’s are generally very challenging to treat and there is as yet no known cure for most such conditions. However, a recent study found that alpha-mangostin, a compound largely found in the fruit’s skin, had effects comparable to the drug memantine, used for treating moderate and severe dementia. Mangosteen is thought to work by reducing oxidative stress-induced cell death in neurons. This is a highly significant finding, with more research sure to follow.  7. Gum Disease In a recent study, mangosteen extract showed promise in reducing plaque and gingivitis and perhaps also in healing periodontitis. This is believed to be due to the fruit's anti-inflammatory and anti-bacterial properties. Watch out for a mangosteen mouthwash coming soon to a store near you. How Do You Prepare Mangosteen? Mangosteen is really easy to prepare. First, select your fruit. Look for one that has smooth, deep purple skin. It should feel slightly soft to the touch but not squishy, and it will feel a little heavy for its size. Avoid any that are too hard to the touch or leaking sap. To prep the mangosteen, twist off the stem, if it is still attached, and use your thumbs in that hole to pry the skin off. Alternatively, use a serrated knife to cut shallowly around the fruit, not too deep, until you have created an opening for your fingers. The skin will easily pull off. Inside, you’ll see a soft, white, flower-shaped fruit with one “petal” or segment larger than the others. You can eat all of these fruit segments, but the largest one may contain a seed, which you can just discard.  What Is the Best Way to Eat Mangosteen? Mangosteen is delicious eaten raw, just like any other fruit. You can eat it just as it is, or you could pair it with other tropical fruits like pineapple and papaya for a sun-drenched tropical fruit salad.  You can also use mangosteen in salads, where its sweetness goes beautifully with leafy salad greens.  Alternatively, whizz it up into a delicious health-giving smoothie drink. It’s especially delicious with a coconut milk base and some banana.   Does Mangosteen Have Any Side Effects? Mangosteen has no side effects as such and is safe to consume in normal, moderate amounts.  However, you may want to avoid mangosteen if you are pregnant or breastfeeding, as there is insufficient evidence that it is safe for consumption at these times. There is some evidence that mangosteen may inhibit blood clotting, so you should also avoid this fruit if you have a blood disorder. For this reason, you should also not eat mangosteen if you take anti-coagulant or antiplatelet medication. Finally, mangosteen may interact with donepezil (Aricept), so do not eat it or use mangosteen supplements if you take this drug.  Why Should You Try Mangosteen? With so many potential health benefits plus a unique and delicious flavor profile, mangosteen is good for you in so many ways — this is definitely a superfruit that should be on your radar. Give the Queen of Fruits a try and see what you think!

There are plenty of things to love about autumn. It’s a season for crackling fires, cozy sweaters and sweet pumpkin treats. It’s also the time of year when people get inspired to try seasonal recipes. TikTok’s latest fall trend — which gained over a million views in one video alone — is all about fire ciders. Check out what you need to know about them before potentially making a batch for yourself. What Is Fire Cider? Fire cider is a homemade beverage that people claim makes you healthier during the fall and winter seasons. People make it with whole foods and spices. Wellness gurus swear by the tasty concoction, which recently made people interested in trying it to support their health. Given how the flu affects 9.3-41 million people each year in the U.S. alone, it’s only natural to want extra immune support in addition to your annual flu shot. How Long Does It Take to Make? If you’re interested in making fire cider, prepare to spend a few minutes putting the ingredients together and a month for them to soak. After the ingredients ferment in the shelf-stable apple cider vinegar that makes up the majority of the recipe, you can keep the jarred concoction in the fridge for up to six months. Does Fire Cider Go Bad? Fire cider will go bad if you leave it unrefrigerated after opening your jar for the first time. While apple cider vinegar is shelf-stable, the bacteria and yeast within it will break down over time. Refrigeration slows that process. You can always estimate if your vinegar is safe to use by checking the expiration date on the bottle. If you have any leftover after making your fire cider, you could use it to whip up a virgin amaretto sour and watch the leaves fall outside your kitchen window. Health Benefits of Drinking Fire Cider People are going crazy for fire cider because it offers multiple health benefits. See if you’d like to add them to your lifestyle to stay healthy this fall. 1. It Has Anti-Inflammatory Properties Apple cider vinegar packs a powerful punch in small servings. It’s full of polyphenols that reduce cellular inflammation that can otherwise overload your immune system. Your white blood cells will be ready to fight seasonal viruses if you get your flu vaccine and keep it strong with apple cider vinegar. 2. It May Help Your Heart Garlic is another key ingredient when you make fire cider. The all-natural veggie has lipid-fighting properties that support cardiovascular health. While you can enjoy this health benefit from eating garlic in daily meals, you’ll get a bit of extra support through servings of fire cider. 3. It Boosts Your Vitamin C Intake Horseradish might not be a recurring part of your grocery list, but it’s crucial in fire cider. It contains three times the vitamin C of citrus fruits. While you enjoy a tasty beverage, your immune system will get stronger with the extra boost of vitamin C. https://www.pinterest.com/pin/155444624632981140/ The Tastiest and Simplest Fire Cider Recipe You’re on your way to enjoying your first sip of fire cider. Learn how to make it by following these steps. If you’re patient, you’ll have a zesty beverage ready to support your health in just four weeks. Ingredients 10 garlic cloves, chopped ½ cup grated horseradish ½ cup grated ginger 2 medium onions, chopped 1 teaspoon ground turmeric ½ teaspoon ground cayenne pepper 5-6 cups of raw apple cider vinegar Raw honey to taste, if preferred Instructions Add the garlic, horseradish, ginger, onions and turmeric to a half-gallon mason jar. Pour 5-6 cups of raw apple cider into the jar. When there are at least four inches of apple cider vinegar on top of your ingredients — and there may be up to six inches — you can set the bottle of apple cider vinegar aside. Your mason jar should be full enough to have nearly no oxygen underneath the lid. Cover the top of the jar with parchment paper and twist the lid on. It will keep the metal lid from coming in contact with the vinegar. If you have a plastic lid, you can skip the parchment paper. Label the jar with the date you made it and place it in a sunny or warm spot. Shake it once a day for four weeks. After four weeks, strain the liquid through a fine mesh strainer into another jar. Throw away the solid ingredients. Add as much honey to your fire cider as you prefer. Store it for up to six months in the fridge or two to three months on your countertop. Ways to Enjoy Your Fire Cider There are so many ways to add fire cider to your daily routine. It all depends on how you prefer to enjoy it. After it has time to ferment, pour yourself a standard one- to two-teaspoon serving. Drink it from a tiny glass to see how the spicy drink interacts with your tastebuds. You can amp up your serving if you feel a cold coming on. Give your immune system a helping hand by drinking one to two tablespoons once a day or every four hours, depending on the severity of your symptoms. If the flavor is too strong for you, don’t worry. You can also dilute it in a glass of water. People sometimes enjoy this if they deal with frequent heartburn since it can ease acid-related discomfort by balancing the contents of your gut. Get creative with your cooking to utilize your fire cider even more. It’s a perfect addition to a pan while you’re sauteeing veggies or rice. Top your salads with it, pour it into soup that needs some zest or add it to tangy sauces. Support Your Wellness This Autumn Learning how to make fire cider is just the first step in upgrading your fall traditions. Embrace the season and support your health by exploring how you like drinking it. Whether you sip it from a shot glass, dilute it in a beverage or add it to a recipe, the ingredients will help you feel your best alongside your flu vaccine.

Do you ever look at a plate of food and not know what to think? Do you ever finish a meal and feel negatively for some reason, but you can’t put your finger on why? Maybe it’s time to consider a mindful eating exercise to rewire your brain to have better experiences with one of the world’s most indulgent yet necessary pleasures — a delicious meal. What Is Mindful Eating? Especially in Western culture, everyone eats food fast either in between shifts, while sucked into their phone, or to shave time off a long list of to-do’s. Mindful eating is a practice and mindset. Instead of eating just because you have to and as quickly as possible, you are 100% present and take your time.  You allow yourself to fully enjoy and be appreciative of the fact you have a meal, its wonderful flavors and the company you’re enjoying it with, if applicable. You may have heard of intuitive eating, which is an entire anti-diet framework. Many of its ideals overlap with mindful eating, so if you’re curious, you can dive deeper into this evidence-based program. It leads to these benefits: Slower eating for improved digestion Reduced stress and guilt from spending time on a meal Fewer instances of cravings and emotional eating Improved weight management Increased body awareness of hunger and fullness cues Let’s share a mindful eating exercise or two to get you primed for more conscious meals. 1. The Raisin Exercise Also called the Raising Meditation, this is an eight-step process that encourages mindful eating and awareness in five simple minutes. Here’s how to do it. Holding: Put a raisin in your hand and imagine this is the first time you’ve ever seen and felt a raisin. Seeing: Use your full focus to view every aspect of it, including shadows, color, wrinkles and more. Touching: Feel it with eyes open and closed. Smelling: Put the raisin under your nose and parse the fragrance and how your nose feels. Placing: Put it on your lips, then in your mouth on the tongue in separate motions to recognize how the body knows how to navigate its body to eat. Tasting: Chew while noticing changes in taste, texture and bodily response. Swallowing: Swallow when ready and acknowledge the urge to close on the eating experience. Following: Try to notice how the raisin swims through the body, down the throat and into the stomach. This exercise is not exclusive to raisins. Try it with as many foods as you want to remember again what it feels like to experience food like it’s a cinematic experience. 2. Take the Mindful Eating Questionnaire A survey may be the best way to quantify your extremely qualitative and subjective experiences with food. Many offer states, which you rate on a scale of one to five — one being almost always and five being almost never. High scores reflect mindfulness while low scores indicate the opposite. Some example statements include: I do not love or accept my body. I uncontrollably eat when I experience uncomfortable or intense emotions. I do not know how to recognize when I am full. Interacting with people or the media changes how I eat. I feel the experience of eating feels like I’m on autopilot. Many variations of the questionnaire exist with slightly different questions.  3. Remove Screens from the Dinner Table Do you eat in front of the TV or with your phone in your hand not holding a utensil? Multitasking takes our focus away from the food, distancing yourself from your hunger and fullness cues or sensory experiences. If you take away the most distracting influences at the dinner table, you’ll find food starts to taste more fulfilling and flavorful. 4. Do a Mindful Meal Challenge Many mindful meal challenges are on the internet, ranging from five days to 28. The point of these frameworks is to provide structure. Training your body requires regular exercise, just like the mind requires regimented reps to practice a mental shift. Many mindful meal challenges include these tasks: Connect with mindful eating communities and find a support system Remove distractions that prevent you from eating with presence Do mindfulness meditations before and after meals Practicing savoring every bit Recognizing the differences in types of hunger, such as biological, flavor and emotional 5. Ask Pre-Meal Questions Mindful eating questionnaires allow you to identify your relationship with food, while asking yourself a list of pre-meal questions is like priming yourself for success. It makes your mind and body pause before shoveling in a meal, regardless of how hungry you are. Before eating anything, even if it’s just a snack, ponder: Am I stressed, bored or emotional? Why am I eating? Am I even hungry? Am I grateful for this meal? Will I feel good after eating this meal? 6. Change How You Use Utensils You may not even realize how much the way you hold your spoons and forks alters how you eat. If the utensil stays firm in your hand with no interruptions, food enters faster, giving you no time to think. However, you can try hacking your brain into slowing down without mindfulness or interrogation. All you have to do is place your utensil down between each bite. You can only pick it back up after you swallow. This may make you realize you tend to put more than one bite in your mouth at a time, when taking it slow is better. Another method is to try eating with your nondominant hand. This makes eating a more conscious effort because it isn’t as intuitive. 7. Chew Differently You don’t have to do this for the rest of your life, but until you develop a mindful eating habit, you have to change how you think about food while you’re eating it. During each bite, notice these qualities one at a time about the food: Taste Shape Texture Smell Temperature Try Mindful Eating Exercises Food is too essential to have complex feelings about, before, during or after. Instead of seeing eating as a purely mandatory or sensory experience, consider a mindful approach. Appreciating and respecting your ability to eat a wonderful dish should never be taken for granted. The nutrients help the body grow healthily and support your longevity. The faster you change your perspective about eating, the more mouthwatering food becomes.

Managing your blood pressure is a lifelong learning process. You have to stay in tune with how your body responds to different foods as it changes throughout the years, but some foods will impact your blood sugar more than others. These are 10 foods diabetics should avoid that might not come to mind when you’re making your grocery list. 1. Bananas When you’re on the go, bananas are a quick snack that is easy to carry around. They might also be bad for your health. Their fructose levels grow until they reach peak ripeness, but don’t decrease as they go bad. You may need to find a new healthy snack if the natural sugars in bananas affect your blood sugar. 2. Oatmeal Sugar is a helpful preservative in many foods, so you’ll find it in store-bought oatmeal products. Making it yourself could reduce its overall impact on your blood sugar. The fiber makes oats blood-sugar friendly if you eat them without added ingredients. Get oats or oatmeal products with no-added-sugar labels so you know your breakfast doesn’t negatively impact your health. 3. Rice Milk There are numerous reasons why you might choose not to drink dairy derived from animals, but some plant-based alternatives are among the 10 foods diabetics should avoid. Rice milk has the carbohydrate type and composition that makes blood sugar levels rise faster than cow-based milk. It’s another reason to monitor your blood sugar whenever adding something new to your diet, even if you think it’s blood-sugar friendly. 4. Grapes Snacking on grapes might help you reduce your risk of heart disease, but the impact on your blood sugar might not be worth it. It’s one of the many fruits that contain natural sugars. When you digest those sugars, their intense natural sweetness raises your blood sugar like processed sweeteners. Swapping those grapes for lower-sugar fruits or low-carb veggies will maintain your healthy diet without maintaining the same blood sugar risks. 5. Diet Soda People often switch to diet sodas after getting a diabetes diagnosis. They may have less sugar, but that doesn’t mean they’re good for your body. When combined with food or other forms of glucose, diet soda does increase blood sugar levels more than if you consumed the food or other glucose alone. You could swap your daily sodas with sparkling waters or bubbly beverages sweetened with stevia. Conduct blood sugar readings before and after enjoying a healthier beverage, as you never know how your body may react after adding something new to your diet. A nutritionist can also recommend alternatives to soda if you need extra inspiration. 6. Coffee While your morning mug of coffee has enough caffeine to improve your memory retention, the coffee itself quickly spikes your blood sugar. Even if you drink it without sweeteners, coffee increases insulin resistance when people who are sensitive to sugars drink it daily. If you find yourself experiencing similar results, you could switch to caffeinated teas that help you wake up and manage your health more effectively. Just ensure you’re not adding creamers with sneaky added sugars. Those will still impact your blood sugar, even if your selected tea doesn’t. 7. Peas Vegetables are typically safe for people monitoring their blood sugar. Many are low-starch options, but peas are different. They’re one of the legumes that produce similar insulin results compared to glucose in people with diabetes. The resulting blood sugar spike is minimal but may be enough to cause complications if your blood sugar is already rising from the rest of your meal. Tiny details like these are things to remember when adding new ingredients to your meals. Peas may affect blood sugar less than other carbohydrate-dense vegetables, but the effects are still worth watching for people who are sensitive to glucose. It’s why they’re one of the 10 foods diabetics should avoid unless they’re working with a nutritionist or doctor to expand their potential dietary options. 8. Fruit Juice A cold glass of fresh fruit juice sometimes hits the spot. It can also be the thing that makes your blood sugar skyrocket. Natural and processed fruit juice correlate with type 2 diabetes because they contain organic and added sugars. Even low-sugar juice may have enough sweetness to negatively affect your body, depending on its sensitivity to fructose and glucose. If you don’t want to permanently avoid fruit juice, you could make your own drinks at home with watermelon or pineapples and a juicer. Even though you’re not adding sweeteners, remember that your selected fruits still have natural sugars even though you’re not adding sweeteners. Try diluting the juice with extra water to double your servings while being more gentle with your body. 9. Salad Dressing It’s hard to imagine a great salad without dressing. It’s a key ingredient that makes each leafy bite more palatable and flavorful, but check the nutrition label on your favorite products. Salad dressing brands put extra sugar in their creamy and oil-based dressings to stimulate consumers’ desire to consume more food and preserve the ingredients. Try no-sugar-added dressings or homemade recipes to keep your favorite salad toppings without harming your blood sugar. You might also swap dressings with other gentle foods, like drizzling olive oil over your salads. Natural olive oil improves glucose metabolism, so you’ll help your body process your meals by making it a recurring salad topping. 10. Yogurt People often recommend yogurt as a snack or recipe ingredient for people with diabetes. The unflavored products may look delicious, but it’s always a good idea to check the nutrition label on any yogurt you want to buy. It often contains extra sugar to make the yogurt more shelf-stable and palatable. Look for yogurt with no-sugar-added labels or unflavored products. You’ll get to enjoy the natural probiotic power of the fermented dairy product without worrying about your health. You can also monitor your blood sugar before and after eating yogurt by itself to better understand how each specific product at your grocery store affects your body. Manage Your Blood Sugar More Effectively It’s always a good idea to talk with your doctor about any upcoming dietary changes. They’ll help you figure out how each food impacts your blood sugar so there’s less risk involved. You’ll get to enjoy different meals and new recipes with confidence because you read about these 10 foods diabetics should avoid.

Getting backed up can throw your whole body off. You may start experiencing physical symptoms or generally worry about when you’re going to have a regular movement again. What helps with constipation? You may be able to get your gut back on track before making an appointment with your doctor. Here are six foods that can help make the go a little easier, as well as a look into why your digestive system may be a little unhappy at the moment. Why Does Constipation Happen? According to the National Institute on Aging, there are a host of things that can cause constipation. Firstly, the medications that could be backing you up include: Anticonvulsants Some painkillers Antacids with calcium or aluminum Some high blood pressure medications Some antidepressants Some allergy medications Antispasmodics Diuretics Parkinson’s medications Anticholinergics If you’re taking any of these medications and frequently experience constipation, they may be the culprit. Check the side effects to see if it’s common. Additionally, your lifestyle could cause be distress. If you’re not moving around enough or there’s been a big change in your routine, your body might process food slower. A lack of water and fiber could also be behind the holdup. Of course, there are also many medical conditions that can cause constipation. Pelvic floor disorders, tumors, irritable bowel syndrome, spinal cord injuries, strokes or Parkinson’s can all make bowel movements a bit more difficult to pass. Additionally, those that affect your metabolism or hormones can have the same effect. If you do choose to go to your doctor about your constipation, they can take all these factors of your medical history into account. What Helps With Constipation? Try Out These 6 Foods What helps with constipation? You’re in luck — these six foods come highly recommended. Give them a try if you’ve experienced more than a few days of not going number two or you’re having a hard time passing. 1. Flaxseed Flaxseed is a powerhouse when it comes to packing fiber. It contains soluble and insoluble fiber — plus, it can help treat type 2 diabetes and female hormone imbalances. Its fiber can even act as a prebiotic that benefits your digestive system and the rest of your body. With their additional antioxidants and omega-3s, these little seeds are a no-brainer to add to your meals. The seeds have a nice nutty flavor, so they fit well in a variety of dishes. Many add them to their morning oatmeal, but other uses include baking them into baked goods, adding them to sauces or mixing them into pancake batter. 2. Bananas A banana’s simple sugars and soluble fiber content make it a great food for relieving constipation. Additionally, the soft texture of the food make it easy to pass. However, you need to be careful when you’re picking out a bunch from the grocery store. Some people like to get green bananas so they have time to ripen, but make sure you don’t eat them until they’re yellow. Green bananas are full of resistant starch, which slows down movement in the digestive tract. If you’re already experiencing a backup, an unripe banana is likely only going to increase the issue. 3. Sweet Potatoes Another potassium-filled food can also help get your movements more regular. Sweet potatoes combine savory and sweet for a delicious side that’s surprisingly good for you. While they’re great for your liver and blood pressure, the spuds also benefit your digestive tract. Further research is necessary, but a systematic review of 22 papers showed sweet potatoes may improve constipation. However you’re eating them, be sure to leave the skins on. Another study on the fiber content of sweet potato peels showed they help increase good bacteria and reduce the number of bad bacteria. Researchers additionally note that using the peels is environmentally friendly, so if that’s important to you, know you’re doing a good deed. 4. Oatmeal Breakfast lovers have plenty of opportunities to improve their digestive tracts. Oatmeal is yet another food that benefits your stool because it’s got a ton of fiber. It makes things bulky enough to move but soft enough to pass through. The instant kind is a bit more processed, but it should have similar nutrient contents because the grains are a bit smaller. Just be sure you’re drinking enough water if you’re eating a decent amount of oatmeal. The high fiber content can actually cause constipation because fiber absorbs water, making your movements dry out. 5. Prunes What helps with constipation? Even if you haven’t researched the topic, you’ve probably heard prunes are the way to go. Well, science has proved this old adage is still true. A study with 84 participants had some drink a cup of 100% prune juice and others drink a placebo for eight weeks. At three weeks, the prune juice group had less lumpy and hard stools, and most of them had regular movements at seven weeks. The scientists still need to do more work to find what exactly in prunes makes them so beneficial to human digestion, but feel free to pour yourself a glass when you need a little help. 6. Nuts Various nuts are great for constipation. Unsurprisingly, they’re great sources of fiber, but they also contain a great dose of fats that help stool move through the digestive system. In a study of 1,400 European adults, researchers found those who ate more fats from olive oil, butter and nuts had fewer instances of constipation. Additionally, nuts contain a healthy dose of magnesium. While the mineral has many uses, humans have used it to relieve constipation since the 8th century. It draws water into your intestines for a laxative effect, making the movements softer. Some of the best nuts to eat while constipated are: Walnuts Almonds Pistachios Pecans Hazelnuts Proper Nutrition Helps With Constipation Eating a healthy balance of foods that nourish your gut and pull water into your digestive tract can help relieve the more bothersome symptoms of constipation. Alongside getting enough hydration, try incorporating a few of these foods into your diet for the next few weeks. If things don’t clear up, it’s always important to talk to your physician to see if there’s a more concrete explanation.

Congratulations — you’ve just welcomed a new bundle of joy into this world! If you’re choosing to breastfeed, you might be curious about how what you eat comes into play. Whether you’re a new parent or want to brush up on your knowledge, knowing these five foods to avoid while breastfeeding helps make this transition as smooth as possible. Why Should You Watch What You Eat While Breastfeeding? Much like when you were pregnant, the food you eat contains nutrients you’ll pass on to your baby, this time through breast milk. Plus, you need to show yourself some love, too. Your body has just been through a lot, and breastfeeding isn’t always a walk in the park, either. Some experience breast engorgement, chapped or sore nipples, or insufficient milk production. However, what you nourish yourself with can help make the process worth it. One study found proper nutrition while breastfeeding is essential for your well-being and ensuring your milk has the right amount and quality of nutrients for your little one, especially omega-3s. Taking care of yourself while feeding your baby helps your body recover and gives them what they need to grow up strong. 5 Foods to Avoid While Breastfeeding Because what you eat will influence what your new arrival eats as well, it’s vital to be choosy about your intake. Here are five foods to avoid while breastfeeding. 1. Fish You probably heard you should avoid eating seafood while pregnant — and for good reason. Young children are most at risk of the adverse side effects of consuming too much methylmercury — the kind that’s most present in fish — which include: Shorter attention span Memory and cognition trouble Gross and fine motor skill difficulties Lowered intelligence measures Seafood is an excellent source of omega-3s, which you know your breast milk needs to nourish your baby. The Food and Drug Administration recommends limiting your intake to two to three servings a week of any fish that’s low in mercury. Generally, it’s OK to eat fish as long as they’re not: Marlin Shark Bigeye tuna Orange roughy Swordfish King mackerel Tilefish 2. Common Allergens It’s best to avoid introducing your little one to foods that could cause an allergic reaction until they’re older. The most common triggers you should hold off on eating until you’re done breastfeeding include: Eggs Soy Peanuts and tree nuts Wheat Seeds Milk and milk products Seafood 3. The “Gassy” Foods The research on whether eating foods that make you gassy will do the same to your baby hasn’t yet shown a link, but some parents still notice patterns. If your baby has more gas or diarrhea after you eat the following, consider reducing your intake: Spicy foods Beans Garlic Broccoli Kale Peppers Onions Cabbage 4. Chocolate Yes, it’s true — chocolate lovers will have to limit their intake for a while. While a ton of sugar isn’t great for growing bodies anyway, a bar of this sweet treat unfortunately contains as much caffeine as 10%–20% of a cup of coffee. You’ll have to keep your caffeine consumption under 200–300 milligrams while you’re breastfeeding, so make sure you have something else on hand to satisfy your sweet tooth. 5. Certain Herbs Before you season up dinner, make sure the recipe doesn’t call for peppermint, parsley or sage. They’re anti-galactagogues — they potentially reduce milk production, though science hasn’t proven it. However, many people report success with them when trying to lessen their lactation, so try to decrease how much you eat these herbs if you’re making enough milk or need more. What Breastfeeding Moms Should Eat Now that you know what to enjoy when your little one is older, what can you eat now to improve their nourishment? The best thing you can do is ensure you eat a balanced diet while experimenting with the previous foods to see how they affect your milk production and baby’s reactions. For example, spinach is a dark green leaf that might make you and your child gassy, but it’s also a fantastic source of iron and folate, which help with spinal, brain and overall physical development. Some seafood can have dangerous mercury levels in large portions, but the choline and iodine it provides are also essential for forming the brain and spine. There are other options if your baby reacts poorly to these foods — peas have choline and folic acid and lean meat is good for iron. Do Any Foods Make Breastfeeding Easier? While a high number of surveyed breastfeeding parents said they tried using galactagogues — foods that may increase your milk supply — there isn’t official evidence they actually work. The proof is anecdotal for now, but the following may help you make more milk. Fenugreek In one study, mothers who drank fenugreek water for a week reported an increase in milk production, as well as improved how much the babies gained and wet their diapers in their first few days. Drinking fenugreek might work better than eating it, but give either one a shot if you’re looking to up how much milk you make. Barley If you haven’t tried this ancient grain before, get ready to add it to your diet. One study of mothers who ate barley for two weeks after giving birth found they were able to increase their milk production significantly. Not to mention, you’ll be benefiting your heart while ensuring your little one gets the food they need. Fennel Like the previous recommendations, fennel has studies displaying its ability to increase milk supply and a handful that come up inconclusive. It’s worth a try if you’re looking to make more milk — plus, a quick internet search on how to cook it reveals some delectable-looking recipes. Develop a Nutrition Plan Knowing the Foods to Avoid While Breastfeeding When you’re figuring out what to eat while breastfeeding, the most important thing to know is what foods you should limit. However, some of them contain nutrients that will benefit your recent arrival, so talk to their doctor about creating a nutrition plan. Not only is their expertise in your child’s unique care crucial, but planning out your meals beforehand takes a bit of weight off your shoulders.

Meal prep ideas are crucial for staying on track with a keto diet — a low-carb, high-fat eating plan. It’s designed to trigger ketosis, a state where the body burns fat for fuel instead of carbs. The keto diet has gained popularity for its potential benefits, including weight loss, improved energy levels and enhanced mental clarity. By preparing meals in advance, you ensure you have keto-friendly options readily available, helping you adhere to this diet’s strict macronutrient rations and avoid the temptation of high-carb foods. This practice is essential for anyone looking to fully embrace the keto lifestyle and reap its benefits. The Basics of Keto Meal Prep The key to this diet is foods like meats, high-fat dairy, certain nuts and low-carb vegetables. Meanwhile, you should avoid sugary foods, grains and high-carb fruits. Meal prep is vital for maintaining ketosis, as it guarantees immediate access to keto-friendly meals, helping prevent the temptation of off-plan foods. Successful meal prep involves careful planning, shopping for specific ingredients and cooking in batches. It ensures you always have the right balance of macronutrients ready to go, making it easier to stick to your keto goals and enjoy the diet’s benefits without the hassle. 1. Avocado Chicken Salad For a nutritious and delicious avocado chicken salad, you’ll need the following ingredients: Two cups of cooked and shredded chicken breast One ripe avocado, peeled and cubed One-half cup of diced celery One-fourth finely chopped red onion Two tablespoons chopped fresh cilantro (optional) Juice of one lime Salt and pepper A pinch of garlic powder Combine ingredients: In a large bowl, mix the shredded chicken, avocado cubes, diced celery, chopped red onion and cilantro. Dressing: Add the lime juice to the mixture. It adds flavor and helps keep the avocado from browning. Season with salt, pepper and garlic powder. Mix gently: Fold the ingredients together gently to ensure the avocado maintains its shape and the chicken stays tender. Chill: Refrigerate the salad for about 30 minutes before serving. Avocados are a vital ingredient in this salad, with plant-based fats that help fight inflammation and provide a wealth of antioxidants. These fats are good for your heart and are beneficial in absorbing other nutrients. The combination of lean protein from the chicken and the healthy fats from the avocado makes this salad full of nutrition and flavor. 2. Keto Cheese Crackers Delicious and crispy keto cheese crackers are one of many meal prep ideas that can satiate your late-night cravings. Here are the ingredients you’ll need: Two cups shredded mozzarella cheese One cup of almond flour One egg One-half teaspoon salt One-half teaspoon garlic powder One-half teaspoon paprika (optional for a bit of spice) Preheat oven: Set your oven to 350°F. Line a baking sheet with parchment paper to prevent sticking. Combine ingredients: In a bowl, mix the shredded mozzarella, almond flour, egg, salt, garlic powder and paprika. Mix well until you have a dough-like consistency. Roll the dough: Place it between two pieces of parchment paper and roll it out to your desired thickness. Thinner dough will result in crispier crackers. Cut into shapes: Use a knife or pizza cutter to cut the dough into small squares or use cookie cutters for fun shapes. Bake: Transfer the crackers to your prepared baking sheet. Bake for 12 to 15 minutes or until the edges turn golden brown. Cool: Let the crackers cool on the baking sheet for a few minutes before transferring them to a wire rack. Those following a keto diet must avoid processed foods, especially those containing unhealthy fats. Homemade keto-friendly snacks satisfy cravings and provide a healthier alternative to store-bought processed snacks. 3. Zucchini Noodles with Pesto and Chicken Here are the ingredients for a light and nutritious zucchini noodles with pesto and chicken dish: Two large zucchinis, spiralized into noodles Two cups of cooked and shredded chicken breast One-half cup pesto sauce One tablespoon of olive oil Salt and pepper Cherry tomatoes, halved (optional for added color) Grated parmesan cheese (optional for garnishing) Prepare zucchini noodles: Spiralize the zucchini into noodles using a spiralizer. If you don’t have one, a vegetable peeler can work to create thin strips. Cook noodles: Heat olive oil in a pan over medium heat. Add the zucchini noodles, and lightly sauté for two to three minutes until tender. Add chicken and pesto: To the pan, add the shredded chicken and pesto sauce. Toss everything until the chicken is heated and the noodles are well coated with pesto. Serve: Season with salt and pepper to taste. Serve warm, garnished with grated parmesan and halved cherry tomatoes. Zucchini is a standout ingredient in this dish for its ability to mimic the texture of noodles and for its nutritional value. High in vitamin C and fiber, it offers essential nutrients while low in fat and calories. The addition of protein-rich chicken transforms it into a balanced, satisfying meal. 4. Cauliflower Rice Stir Fry This recipe is perfect for those looking to reduce their carb intake. Here are the ingredients you’ll need: One large head of cauliflower, grated or processed into rice-sized pieces Two tablespoons of olive or coconut oil One medium onion, finely chopped Two garlic cloves, minced One cup of mixed vegetables (such as bell peppers, peas and carrots) Two eggs, lightly beaten Two to three tablespoons of soy sauce or tamari for a gluten-free option salt and pepper Green onions and sesame seeds for garnish (optional) Prepare cauliflower rice: Wash and dry it before grating it with a box grater or pulsing it in a food processor until it resembles rice grains. Cook vegetables: Heat one tablespoon of oil in a skillet over medium heat. Add the onion and garlic, sautéing until fragrant. Add the mixed vegetables and cook until tender. Add cauliflower rice: Increase the heat to medium-high and add the cauliflower rice to the skillet. Stir-fry for a few minutes until the cauliflower is tender. Scramble eggs: Set the cauliflower mixture on one side of the skillet. Pour the remaining oil and the eggs onto the other. Scramble the eggs until cooked, then mix into the cauliflower rice. Season: Add soy sauce or tamari, salt and pepper, adjusting to taste. Stir everything together and cook for an additional minute. Serve: Garnish with green onions and sesame seeds before serving. Cauliflower rice is an excellent ingredient for those looking to boost weight loss. It’s significantly lower in calories and carbs than traditional white rice, making it an ideal base for various dishes without sacrificing volume or flavor. Exploring Meal Prep Ideas for Your Perfect Match Dive into these meal prep ideas and don’t be afraid to mix and match ingredients to suit your taste preferences and nutritional needs. Discovering what works best for your lifestyle is about experimentation and flexibility, ensuring your diet remains enjoyable and sustainable. Embrace the journey of crafting delicious meals that align with your health goals.

Howling at the moon might not help you reach your health goals, but the mythology behind werewolves could give you a new perspective. People have tried the werewolf diet to lose weight and eat better for years. Check out everything you should know about the diet before trying it yourself. It might be the change of pace you need to get back on track. What Is the Werewolf Diet? The werewolf diet is an eating style that involves fasting 24 hours each month during a new moon or full moon. Some people make their fast last a few days if they choose a new moon period, waiting until it enters its next phase to align with the lunar cycle more closely. While fasting lasts, people following the werewolf diet can choose when they eat according to their preferences. They might eat a cleansing soup for lunch and a detoxifying smoothie for dinner. Others might go without food for a more extended period and only drink water during the day. How Is It Different From the Lunar Diet? The lunar diet requires that people only drink juice or water for 24 hours during a full moon. No solid foods are allowed during that period, making it a less flexible diet. People might prefer it when they only want a short-term detoxifying period once a month. Werewolf Diet Pros and Cons Because the werewolf diet is more flexible, it has a few pros and cons. These are a few things you can expect if you give it a try. Pro: You Can Determine What You Eat and When Some diets require participants to eliminate sugar to stop addictive overeating or avoid fruit juice to minimize blood sugar spikes, the werewolf diet’s only rule is about time. If you try it, you’ll have total freedom to choose what the diet means to you. You could drink broth for the 24 hours of a full moon or embody a raging werewolf and eat only meat for that day. The flexibility attracts people like Demi Moore and Madonna. You might be the next person to enjoy the diet’s customizable nature. Con: You Might Feel Pressured to Fast for Multiple Days Although going without food for 24 hours might decrease insulin levels, it’s not enough time to change a person’s total weight significantly. If you’re trying the werewolf diet to lose weight, you might feel pressured to go without food longer to get results. Extended fasting is dangerous because it often turns into starvation. It could make this diet more risky if you think you’d be inclined to try extending it. Pro: You’ll Enjoy a Short Dieting Period People can do nearly anything for 24 hours. It’s a different experience than deciding to change your daily approach to food forever. There’s less pressure to keep up with a higher standard or more specific way of eating. It might encourage you to continue making healthy lifestyle changes if long-term diets left you feeling discouraged in the past. Con: You Might Not See the Results You Want One day during a month will make little to no difference if you’re eating unhealthy foods or not exercising between lunar cycles. A limited-time diet means you also have to do more work to improve your lifestyle choices for the rest of the month, which not everyone feels up to or has time to manage. How to Make the Werewolf Diet More Sustainable Here are a few ways to make the werewolf diet work for you long-term, depending on your preferences. See if any of these ideas work with your lifestyle and health goals. 1. Create a Doctor-Approved Fasting Plan Some fasting plans have short-term health benefits, like increasing your metabolism, but it’s easy to go too long without food if you don’t know what you’re doing. You can always call your doctor to discuss your ideas for fasting during the werewolf diet. If they approve, you’ll know you’re on the right track with your nutrient intake surrounding your fasting hours. 2. Make Your Werewolf Diet Meals Nutrient-Dense Even if you only drink liquids during fasting, you can always make them more nutrient-dense. Toss some Greek yogurt in a smoothie since it contains significant amounts of protein to fuel your body. Combine non-solid ingredients with occasional breaks for smoothies, teas and water to stay healthy while your fast lasts. 3. Structure Your Life Around the Fasting Periods Only dieting for a day or two won’t do anything if your lifestyle is unhealthy surrounding your dieting periods. Consider what you can do to live healthier, like exercising occasionally and eating better daily meals. You’ll likely pause habits that don’t support your well-being, reaching your health goals faster between your fasting days. 4. Create Your Own Definition The flexibility of the werewolf diet means you can create your own definition of it. You might only eat meat for those 24 hours, ultimately eliminating processed, high-sugar foods during the dieting day. You could eat only organic foods found in nature while slightly increasing your exercise routine to mimic a werewolf on the run. It depends on your individual goals. 5. Expand the Werewolf Lunar Diet Schedule Instead of focusing on one 24-hour or three-day period every month, you can always create a fun diet that follows the entire lunar cycle. One day might be only detoxifying smoothies, another phase is chicken salad day. Another day could be your no-added-sugar day. The changes will keep your diet interesting and ensure you don’t feel stuck with one approved food group forever. Check with your doctor to see if you’re on the right track after making your werewolf diet schedule. They can determine if you need other meal ideas or a different structure based on how many nutrients you’ll get throughout the month. Use Food to Reach Your Health Goals Trying something creative like the werewolf diet makes life more fun. It’s also another way to reach your health goals if you feel like you’ve tried everything else. Consider how you could make this diet idea your own according to what you want out of it and what your doctor approves.

I always believed in astrology and tarot, often pulling up charts to learn about my personality and compatibility with crushes. However, there was plenty I didn’t understand about myself — for instance, why frustration would creep in during my ruts or why I constantly made poor decisions.  There was a time when I felt stuck and overworked as an office assistant at a community college. My desire to pursue something much bigger and more fulfilling was put on the back burner as I spent days tending to my bosses’ needs with little sleep. Ironically, my saving grace was losing my job during the COVID-19 pandemic. Otherwise, I wonder if I’d ever leave. During this time, I stumbled upon the Human Design system and quickly pulled up my chart. I learned I fit the mold of Human Design Generators and everything started falling into place. It wasn’t like I was entirely shocked by the results. In fact, I was aware of most things it said about my life. However, what became suddenly clear were my motivations and reasoning in decision-making. If you aren’t aligned with your Human Design chart, you might feel like you’ve ventured off the beaten path — which I did.  Once I began honoring my innate Generator energy, life got better from the inside out. Here is how aligning my desires to Human Design Generators improved my health. What Is the Human Design? Alan Krakower — under the pen name Ra Uru Hu — published a book on Human Design in 1992. The system drew inspiration from ancient and modern teachings, such as I Ching, Hindu chakras, astrology, Meyers-Briggs and the Kabbalah, to generate awareness of one’s purpose, associations, career and growth. While astrology examines where the planets aligned when you were born, the Human Design delivers a body blueprint of your energetic centers. Your Human Design breaks down your reasoning, communication and interactions. You also learn to pay closer attention to your body’s messages, how to go with your instinct, discover and embrace your strengths and live a more fulfilling and authentic life. Like astrological charts, you must have your exact birth date, time and location to determine if you are a Generator, Manifestor, Manifesting Generator, Projector or Reflector. Remember, Human Design is strictly the insight into who you are as a person. You should only apply what you learn as you see fit. Human Design Generators: The World’s Energy Life Force Human Design Generators are movers and shakers. Accounting for 70% of the population, Generators are known as builders, creators and workhorses — the sole Human Design type able to make the world go round.  Generators know how to attain life satisfaction when aligned with their energy centers. Their approach is to wait for things to happen and respond accordingly — meaning they exude patience and rely on their intuition and sensations when making big, life-altering decisions. Other distinctive characteristics of Generators like myself include the following: Persistent mental and physical stamina Infectious optimism and an ability to inspire others  Devotion to meaningful tasks they are passionate about Preference for hands-on learning Continued determination after seeing progress and achievement Appreciate recognition for their hard work and accomplishments Rely heavily on their gut instincts The only way to step into your potential as a Generator is to nurture your energy and do what you love. This means you must find a career you enjoy and a supportive community to share your unique talents and gifts. At the same time, you must set aside time to recharge your batteries, which may quickly get depleted. One of the more eye-opening distinctions I learned about myself as a Generator was my not-self theme — frustration. The not-self indicates you’re doing life all wrong — and it made sense. Anger, bitterness and irritability often come up when I feel stuck and overwhelmed. Not listening to my gut also leads me to make the wrong choices, adding to my frustrations and moodiness.  Decoding My Generator Blueprint And so my journey to unlocking my happiness began. Armed with an awareness of my energy channels, I could let go of things no longer serving me and return to my most genuine self. There is something liberating about a significant life transformation as you learn to listen to the sacral center. In some ways, embracing being a Generator gave me a sense of coming home. However, there have been plenty of challenges along the way. Embodying your Human Design means you must cast aside past behaviors and beliefs. It’s hard work, but addressing them is growth and the key to living well on this Earth. Generators are designed to develop relationships, connect, communicate and ooze authenticity. Life should ultimately be an enriching experience. You want to feel invigorated by whatever it is you do.   I needed a long, hard look in the mirror before surrendering to the fact I wasn’t energized by my work as an assistant. I had too many incredible superpowers to unleash on the world. I was just too overworked and exhausted to do anything about it.  Energy management was foreign to me. My body was telling me it needed to rest and I wasn’t giving it the time. Something had to give. Albeit a difficult couple of years, the pandemic was my first real indication of how the Human Design system worked. Rather than force a different situation on myself — like the daunting task of finding a new job — I was suddenly aligned with the natural flow of life. As an unemployed person, things began moving in my direction and I now had my instinct to guide me. Why Must Generators Honor Their Desires? Of course, you should look for a new career opportunity if you’re unfulfilled in your current position or hope to move up professionally. At its core, this is what being a Generator is all about. However, timing is everything and taking life as it came helped me carve the right path. There’s a reason why Human Design Generators must honor their desires. For one thing, going after your life’s purpose and doing what you love makes you come alive. You are also your most passionate, creative and productive self when fully immersed in things you enjoy. Genuine pleasure then trickles into other parts of your life. You walk around with a golden aura, attracting those aligned with your energy. You feel more supported and content within your relationships. Honoring your desires is one step closer to you living out your fullest potential — to understanding the meaning of your life and why you are here. I remember when I wasn’t honoring my desires as a Generator. I felt sluggish and uninspired. My relationships were unhealthy and disconnected, even with people I had known my entire life. Worst of all, not having a clear sense of my purpose left me depressed, like I was simply wandering the Earth. How I Honored My Desires and Improved My Health Embodying what it means to be one of the Human Design Generators didn’t happen overnight. I had to work on different areas of my life one day at a time before reaching a point of contentment. However, once I arrived, I realized I had gained much more regarding my health. Here are six ways honoring my desires within my Human Design did wonders for the mind, body and soul.  Followed My Gut I knew I had outgrown my position as an office assistant when I no longer felt challenged and stimulated. Naturally, I wondered what was next after being out of a job. Little did I know I needed this time to re-evaluate my life and what I wanted to do with my life.  Figuring out the “next best thing” is a practice of trust and patience. You must listen to and trust the sacral center — your gut instinct — and surrender to the subliminal messages you receive from the inside.  Your instinct reaches you through a-ha moments, chills, a sensation of right or wrong or recurring thoughts. These wisdoms are loud enough for you alone to hear.  Once I began listening to my gut instinct, I could make better choices for my life, including decisions about my career, relationships and health.   Overhauled My Diet and Exercise Routine My good feelings from honoring my desires inspired me to make restorative lifestyle changes. My body has allowed me to do and achieve all the great things I’ve experienced thus far — why not give it the loving attention it deserves? Improving digestion by eating cleaner foods only happened when I was aligned with my Human Design. However, instead of a restrictive diet plan, I just started making healthier choices. For example, consuming foods high in antioxidants was essential for a mood boost.  I also began walking for an hour several times a week. It became an effective way to clear my head and welcome more important thoughts, ideas, dreams and clarity. Practiced Mindfulness I dabbled with meditation and mindfulness before learning I was a Generator, but I never fully understood its benefits until I stepped into alignment with my Human Design. Working a dead-end job is stressful, especially not knowing your life purpose. Stress can cause other ailments, too, such as headaches, fatigue, stomach aches, chest tightness, insomnia, weakened immunity and higher cortisol levels. Cortisol — the stress hormone — may encourage you to make poor decisions and overeat.  Doing what you love automatically reduces stress and allows you space to grow awareness and appreciate the present moment. I now consciously practice gratitude for my life every day, which gives me perspective. Learned How to Rest Generators forget to care for their energy centers — I’m no exception. I have a knack for bringing myself to the brink of exhaustion and burnout. A part of honoring my desires included giving myself time to recuperate. I now look forward to self-care, which I have seamlessly integrated into my daily routine. Nourishing your soul, body, heart and mind is showering yourself with love and admiration. Like most people, I have difficulty saying no without feeling guilty, but I’ve had to learn to embody it within my Human Design. We can’t be “on” at all times. Otherwise, we wind up overwhelmed and overworked again. Showed Myself Compassion Like self-care, self-compassion is as much of a challenge for me. Yet, Generators must learn it for several reasons. For one thing, I feel especially drained when I find little enjoyment in what I’m doing or am riding my emotions. Also, despite being resourceful and inventive, I have a knack for self-criticism — which sometimes leads to depression. Self-compassion has entailed celebrating the many gifts I contribute to the world and forgiving myself for past mistakes. I have also learned not to tear myself down when I’m not in the most positive frame of mind.  Part of my self-compassion routine is repeating affirmations for compassion to rebalance my chakra system. These could be phrases like “I love myself more every day” and “I trust and listen to my heart.” The more I say them, the more they become my truth.  Found My Community One area of my life I hadn’t realized needed alignment was my relationships. Generators enjoy interacting with others. We tend to bring vitality and energy to all our relationships, whether with friends, family or romantic partners. However, we do this by being our most authentic selves, including communicating well and responding to others openly and respectfully. The most enriching connections are with those who are supportive, trustworthy and understanding of our Human Design. Studies demonstrate the importance of community for moving and healing through difficult times. Deepening my relationships with loved ones and fostering new connections have significantly improved my mental and emotional well-being.  Generators Must Live Life to the Fullest You find happiness by discovering your purpose on Earth and living with intention and meaning. Never settle for anything less than whatever fills your heart, body and soul with joy. Regardless of your Human Design, your best chance at greater health and well-being starts by honoring your desires.  Got a question or a comment on the white moon and red moon cycles? Post it in the comments section below!

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.