Root vegetables have been enjoyed by many cultures for hundreds, even thousands, of years. These vegetables are defined as edible plants that grow underground. Popular root vegetables include turnips, beets, potatoes, carrots, and ginger, among many others. Each vegetable comes with a distinct set of nutrients and health benefits, some of which we’ll explore in this article. Continue reading to learn about some healthy root vegetables to enjoy this fall and winter. 

Radishes

Radishes have a peppery flavor, which comes from the sulfur-containing compounds, isothiocyanates. These compounds exhibit anti-inflammatory and antioxidant effects in the body. Radishes are also rich in vitamin C, which encourages optimal immune function and aids collagen synthesis. Additionally, radishes provide coenzyme Q10 (CoQ10), anthocyanins, and phenolic acids, all of which aim to protect the cells in the body. 

Ginger

Ginger is a flowering plant from China and is closely related to turmeric, another root vegetable. It contains gingerol, the primary antioxidant to which researchers attribute many of ginger’s health benefits. One study involved 1,278 pregnant women, and study authors noted that ginger was effective at reducing morning sickness and nausea. Other studies have found ginger to be effective at reducing pain and inflammation. 

Beets

Beets may be one of the most nutritious root vegetables available. They are naturally rich in folate, fiber, manganese, and nitrates, which help dilate blood vessels, potentially lowering blood pressure levels. According to research, consuming beets may help improve exercise performance and increase blood flow to the brain. Take advantage of these benefits by roasting, steaming, juicing, pickling, or boiling these blood red vegetables. 

Rutabaga

This root vegetable is not in your average grocery store. It isn’t the most attractive vegetable, but it does offer lots of fiber, vitamin C, potassium, and several B vitamins, including thiamin and niacin. These B vitamins are necessary for energy metabolism, cellular function, and growth. One cup of mashed rutabaga, which can serve as a potato substitute, satisfies nearly 50% of the recommended daily intake (RDI) of vitamin C. 

Carrots

Carrots are packed with provitamin A carotenoids, including beta-carotene, which converts to vitamin A in the body. Beta-carotene colors carrots and is largely responsible for their many health benefits. Carrots also contain vitamin K, vitamin B6, and potassium, which is a mineral necessary for blood pressure regulation. Because of the impressive amount of antioxidants, carrot intake has been linked to numerous health benefits, the primary of which is a reduced risk of multiple cancers, including pancreatic, leukemia, breast, and prostate. 

Onions

It would be hard for many recipes delicious without the addition of onion. They provide integral flavor and offer an impressive nutritional profile to boot. Onions are particularly rich in fiber, vitamin C, and antioxidants. Research shows that including onions in you daily diet may significantly reduce blood sugar levels, specifically in people with diabetes. Other research indicates that onions offer potent anticancer properties. Some observational studies note that a higher intake of onions may reduce the risk of common types of cancer.

Purple Potatoes

Unlike yams, which are naturally rich in beta-carotene, purple potatoes contain anthocyanins, which are plant pigments that give the potatoes their signature color and health benefits. Anthocyanins exhibit antioxidant and anti-inflammatory properties. According to researchers, a diet rich in anthocyanin-rich foods, such as purple potatoes and blueberries, is especially beneficial for heart health. One study found that consuming 200 grams of cooked purple potato per day for two weeks improved arterial stiffness. Arterial stiffness increases the risk of heart attack and dementia. Purple potatoes may help enhance arterial health with their antioxidant and anti-inflammatory properties. 

Celeriac

This root vegetable may be the ugliest one on this list, but don’t let the appearance steer you away. Celeriac belongs to the same plant family as parsley and celery and even tastes like celery. It provides lots of vitamin C, fiber, and potassium. Because of its low carbohydrate content, celeriac makes a great lower-carb swap for other potatoes and root vegetables. Additionally, this unique root vegetable offers a variety of antioxidants, including flavonoids like apigenin and luteolin, which exhibit cellular-protective properties.

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No matter the weather, be it frigid or excruciatingly hot, staying active is one of the best things you can do for your health. Not only does it support brain, heart, and mental health, but it also helps reduce the risk of chronic illness. Some research indicates that people are more likely to adopt sedentary behaviors in colder weather. Don’t become part of the statistic; rather, challenge the norm and brave colder temperatures. 

You do not have to go out and trudge through the snow or cold rain in shorts and a T-shirt. There are easier ways to remain active in colder weather. We detail how to best go about doing that in this article. 

Why Stay Active During Cold Weather?

Sedentary activity is associated with several changes in important bodily functions. If you are sedentary, you are likely to have less energy, increased fat mass, higher blood pressure, decreased immune function, and reduced bone density. If you are unsure how to stay active in cold weather, ask a healthcare professional, or even the Internet, for tips. There are many programs tailored to your needs and fitness level. 

Wear Proper Layers

In order to enjoy your cold weather exercise routine, you have to layer properly, especially if you are venturing outdoors. It is the most effective for staying warm and dry, and it also helps to regulate your body temperature. You can also choose to change layers between warming up and your exercise routine to prevent sweat from accumulating. The three main layers to consider are:

• The base layer, which is the layer closest to the skin. Ideally, choose breathable, moisture-wicking clothing to help eliminate moisture while also providing some insulation. 
• The mid-layer goes over your base layer to help trap the heat. You have the option to choose the type of material and how thick this layer is, and the best choice for you depends on the weather and level of exercise intensity. 
• The outer layer goes over your mid-layer and should protect you from rain, wind, and snow. This is usually a Gore-Tex or waterproof shell. 

Always Warm Up

The cold temperatures can trigger physiological functions that impact energy, flexibility, and muscle function. Blood vessels constrict when they are cold and the body’s metabolic rate increases in order to help it retain as much heat as possible. Joints, tendons, and muscles have a tendency to be stiff in colder weather as well. Warm up for at least five to 10 minutes before you engage in any sort of dynamic exercise. Warming up also helps reduce the risk of injury and naturally increases blood flow to help the body retain heat. 

Be Prepared

Venturing outside to engage in exercise means that you have to be prepared and alert at all times. Check the forecast for precipitation and wind chill and always pack an extra layer to be safe. Let others know where you are going if the weather is not great. Carry a phone that is fully charged, especially if you go into the mountains to ski, snowboard, or hike. Finally, make sure you bring the necessary equipment, such as crampons or non-skid shoes. 

Stay Hydrated And Eat Enough

The body has to use more energy to regulate its temperature when exposed to colder temperatures. That means that you burn more calories and use more water. For this reason, eat a balanced meal that is rich in carbohydrates, healthy fats, and protein at least one to two hours before exercising in cold weather. Lower temperatures also reduce your perception of thirst, so you will be less inclined to drink water. Cold air also causes excessive water loss, which increases the risk of dehydration. Make sure to fill up your water bottle with warm water to prevent it from getting cold. Consider bringing an insulated bottle of warm tea as well. 

Activities To Try In Cold Weather

There are so many cold weather activities that help support your fitness goals. Depending on where you live, the activities can vary, but some examples of outdoor activities are:

• Cycling
• Cross-country skiing
• Walking, jogging, or hiking
• Shoveling snow (it is most definitely a workout)
• Alpine skiing
• Snowshoeing
• Raking leaves

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Remember the famous talk about all things sex, bodily changes, puberty, and all that jazz? You probably never felt more uncomfortable, but it was only to inform you about the coming changes in your life. The conversation can change for women around middle school, given that menstrual cycles occur around then. 

There is a lot to learn and a lot to inform about menstrual cycles. Some people are told correct information, while others gather information from rumors and believe whatever they hear. For example, boys may think women bleed forever and attract bears. This is simply not the case and we are here to set the record straight, emphasizing six period myths that everyone needs to forget. 

It’s OK To Dismiss Feelings While On Your Period

There is a physical change in a woman’s body while she is on her period. In the days leading up to menstruation, levels of estrogen plummet and progesterone levels increase. Estrogen is linked to serotonin, the happy hormone, and progesterone is linked to the area of the brain associated with anxiety, depression, and fear. While progesterone may depress some emotions, it does have a mood-balancing effect. Don’t write off drastic mood changes as “just hormones;” rather, mood changes that happen because of hormones are very real. That should not invalidate anyone’s feelings!

Period Blood Is Dirty Blood

It’s a complete myth, and false way of thinking, to think that period blood is dirty blood. It is not blood that the body rejects, nor is it a way to flush out toxins. Think of period blood as evolved vaginal secretion, containing a bit of blood, uterine tissue, mucus lining, and bacteria. That does not change whether a woman can or cannot have sex. It simply means that period blood is different from blood that runs through veins. It is actually less concentrated blood and has fewer blood cells than traditional blood. 

Women Are Always On “That Time Of The Month”

To clear things up, a woman’s menstrual cycle is not the same as her period. Menstruation refers to the time that a woman bleeds, while a menstrual cycle is the entire time from the start of one period to the next. Some women’s cycles are longer, while others can be shorter. Travel, weight fluctuation, emotions, medications, and more can affect when a woman’s period occurs. Comments like “women are always on their time of the month” are both inaccurate and not appreciated. Just like every woman, every period is unique. 

Period Is Pain Is Just Like Anything You’ve Experienced

Headaches and hitting your knee on the couch do not compare to the pain a woman experiences during her period. Some women have to call out of work, curl up in bed, or pray that the cramps will subside. That is called dysmenorrhea, and about 20% of women have it so severe that it interferes with daily activities. The pain makes it difficult to concentrate, causes anxiety, and makes everything unpleasant. It is unfair to compare it to regular pain that people experience on a daily basis. 

Hormones Define Women

For years, women have been accused of being too “hormonal” all the time. Some men equate the feelings women have to feelings of hysteria, as though it is some sort of illness. That does not explain female behavior because everyone has hormones and nobody likes them to be messed with. One study on male contraception was discontinued because male participants could not handle the side effects of injection pain, acne, and emotional issues. Women accept those same side effects taking various forms of birth control, even if it negatively affects them. 

Periods Are Shameful

End the conversation that periods are gross, shameful, or dirty and they won’t be such a “crisis.” The truth is that this “shame” is ingrained into society, as though it is a huge embarrassment that women must overcome to enter society. There is no need to whisper about the need for a tampon or pad. Periods are normal, not out of the ordinary. Ditch the stigma and change this cycle (pardon the pun) to encourage positive talk about periods and menstrual cycles.

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Fiber is the nutrient everyone knows they need, and yet most people manage to not meet the recommended daily intake (RDI). Today’s Western diet lacks a lot of fiber, and the average American consumes less than 50% of the RDI of fiber each day. That is a big deal when you consider that high-fiber foods support heart and digestive health, guarding against conditions like diverticulitis, heart disease, obesity, and so much more. 

There are certain diets that prioritize fibrous foods, but you don’t have to adhere to a specific diet to eat more fiber. You can eat a balanced diet and add more high-fiber foods to your meals. Which foods are rich in fiber, and how can you be sure that you are getting enough? The general recommendation is to consume 25 to 28 grams of fiber per day for women, and 31 to 38 grams for men. 

The more consistent you are with your fiber intake, the likelier you are to stay at a healthy weight. Additionally, following a high-fiber diet can help maintain healthy blood pressure, cholesterol, and triglyceride levels. Continue reading to learn about great high-fiber foods you can easily add to your diet. 

Black Beans

Black beans provide 15 grams of fiber per cup of cooked, mature black beans. They also provide a lot of protein and a diverse mix of flavonoids and antioxidant compounds that help to fight free radicals. Black beans also offer magnesium, manganese, phosphorus, folate, and thiamine. 

Chia Seeds

They may be small, but their nutritional profile is mighty! Chia seeds are high in fiber, omega-3 fatty acids, and other essential nutrients that help support energy, healthy digestion, and brain function. Offering nine grams of fiber per ounce, chia seeds are excellent high-fiber superstars to include in your diet. They also offer calcium, phosphorus, protein, omega-3s, and manganese. Some people are sensitive to chia seeds, the same way they are to legumes, so increase water intake to help minimize bloating and other related symptoms when you eat them. 

Oats

Oats actually contain a special type of fiber called beta-glucan, which may help lower harmful LDL cholesterol to prevent plaque buildup in the arteries. They are also rich in protein, iron, manganese, thiamine, selenium, magnesium, and zinc. Just one cup of oats provides 8.2 grams of fiber. Ideally, you should opt for steel-cut or rolled oats that are free of added sweeteners and flavors. That means no flavored oatmeal packets!

Chickpeas

Chickpeas happen to be one of the best sources of dietary fiber, offering 12.5 grams of fiber per cup of cooked chickpeas. They offer a diverse mix of essential nutrients, especially manganese (satisfying 84% of the RDI). Chickpeas also contain omega-3s, omega-6s, folate, copper, protein, and folate. 

Artichokes

These low-calorie vegetables happen to be rich in fiber and other essential nutrients. One medium artichoke supplies nearly 50% of the RDI of fiber for women and a third for men. Notable nutrients include vitamins A, C, E, B, and K, calcium, potassium, phosphorus, and magnesium. You can steam, bake, or boil artichokes and season them with lemon juice, olive oil, herbs, spices, and red onion. Spinach artichoke dip is not a healthy way to eat artichokes, in case you were wondering. 

Acorn Squash

Winter squash varieties, such as acorn squash, butternut squash, and pumpkins, are excellent sources of beta-carotene, among other nutrients. Their signature orange flesh is rich in soluble fiber, which slows the rate at which the body digests food, allowing for maximum nutrient absorption. In addition to offering nine grams of fiber per cup, acorn squash also offers vitamins A, B6, and C, magnesium, folate, potassium, thiamine, and manganese. 

Durian

This is not the most popular fruit in America. It is very strange looking and you either love it or hate it, as both the smell and flavor can be very off-putting to many people. That said, it is very nutrient-dense, offering an impressive amount of healthy fats. Because of that, it is higher in calories than most other fruits. It is similar to avocados in that way. Durian offers 9.2 grams of fiber per cup, and also contains vitamin C, potassium, manganese, and some B vitamins. 

Coconut

With a low-glycemic index, coconut is great to incorporate into your diet if you are watching your blood glucose levels. Coconut flour contains four to six times the amount of fiber as oat bran, and coconut meat itself offers 7.2 grams of fiber per cup. Coconut meat is also rich in selenium, folate, manganese, and omega-6s. Make sure to buy desiccated coconut instead of sweetened coconut flakes, as the latter version is very unhealthy and comes with no nutritional benefits. 

Almonds

Nuts, like almonds, are great sources of protein, healthy fats, and fiber. Almonds are lower in calories and fats compared to most other nuts, though. They do offer 11.5 grams of fiber per cup, though. They also offer impressive amounts of magnesium, protein, riboflavin, manganese, and vitamin E. You can enjoy them as a snack or blend them into sauces or energy bal recipes. 

Raspberries

Raspberries contain a lot of manganese, which helps support healthy bones, skin, and blood sugar. Because they are so easy to eat, as they are slightly tangy and sweet, they rank high on the list of high-fiber foods for children and adults. They offer eight grams of fiber per cup, in addition to other nutrients like vitamins C and K and manganese.

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Simple exercises, such as meditation, qi gong, Tai Chi, or breathing techniques, are powerful tools to help calm an overworked nervous system. Specifically, the 4-7-8 breathing method is a valuable technique to help reduce stress and improve sleep quality. It is a controlled approach to breathing that works to activate the sympathetic nervous system and calm heart rate. 

What Is The 4-7-8 Breathing Method?

The 4-7-8 breathing method is quite simple, entailing a rhythmic pattern that requires you to:

• Inhale for four seconds
• Hold your breath for seven seconds
• Exhale through your mouth for eight seconds

Some practitioners refer to the 4-7-8 breathing method as “relaxing breath,” and it helps to quiet the mind and bring the body into a more balanced state. The slow, controlled breathing pattern may help to:

• Shift the body out of its stress response and lower the heart rate to support relaxation by activating the parasympathetic nervous system. 
• Support mindfulness and improve focus by anchoring your attention to a specific pattern. 
• Regulate your breath, since many people have chronically shallow breathing habits. By shifting to deep, intentional breathing, you can counteract that. 
• Reduce feelings of anxiety and enhance respiratory efficiency by improving carbon dioxide tolerance. 

How To Practice The 4-7-8 Breathing Method

Below is a simple step-by-step guide on how to correctly perform the 4-7-8 breathing method: 

• Sit up straight or lie down and make yourself comfortable.
• Relax your jaw and place the tip of your tongue on the roof of your mouth behind your upper teeth. 
• Inhale through your nose for four seconds. 
• Gently hold this breath for seven seconds.
• Exhale through your mouth for eight seconds, letting the air out with an audible “whoosh.”
• Repeat this for a total of four times, and you can work up to eight cycles as you get more comfortable with the technique. 

Supports Better Sleep

A lot of people use the 4-7-8 breathing method as a natural way to fall asleep by settling the nervous system. One study involving 64 healthy adults found that doing a slow-paced breathing intervention for 30 days (about 15 minutes every night) significantly improved sleep quality. The practice also increased nighttime cardiac vagal activity (high-frequency heart-rate variability) compared to the controlled group. 

A small study observed 14 people with self-reported insomnia and 14 good sleepers. Researchers found that one 20-minute session of slow-paced breathing before sleep reduced sleep-onset latency and decreased  the number of night wakings. The effects were correlated with increased heart rate variability. Those small studies suggest that controlled breathing, such as the 4-7-8 breathing method, before bed may shift the autonomic nervous system into a parasympathetic response to calm the body. 

Helps Lower Heart Rate To Aid Relaxation

People who practice the 4-7-8 breathing method report that they feel noticeably calmer within minutes. That is because longer exhales naturally stimulate a relaxing response. One study of 43 healthy young adults (ages 19 to 25) tested the immediate effects of the 4-7-8 breathing method. The participants did six cycles per set for a total of three sets. After they completed the sets, they experienced a significant decrease in heart rate and systolic blood pressure. Researchers also noted that participants showed increases in heart rate variability, indicating that the breathing technique shifted the autonomic nervous system toward a relaxed state. 

Helps Reduce Anxiety And Stress

By slowing the breath and lengthening the exhale, you can increase vagus nerve activity, which quiets the body’s fight-or-flight response. In a randomized, controlled trial of 90 bariatric surgery patients, researchers compared routine care, a deep breathing program, and the 4-7-8 breathing method after surgery. The 4-7-8 breathing method showed significant reductions in anxiety scores on post-test measures compared to both the control and deep breathing groups. 

Another study involved 22 sleep-deprived people and 21 healthy sleepers. Participants performed three sets of the 4-7-8 breathing method (six cycles per set). Once they completed the exercise, both heart rate and systolic blood pressure decreased, as did high-frequency heart rate variability. Additionally, another randomized controlled trial showed that slow-paced deep breathing for 20 minutes per day for four weeks reduced perceived stress and increased heart rate variability.

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Whether you know it or not, the things you do in the morning have a big impact on your blood sugar. Glucose, or blood sugar, levels rise when you wake up because of natural hormonal shifts in the body that help you feel alert. Certain habits, such as not moving, skipping fiber, or starting the day with sugary drinks, can cause blood sugar spikes. Dietitians claim that the very common mistakes in this article increase blood sugar levels. We also offer advice on how to correct those morning mistakes. 

Skipping Breakfast

People who adhere to intermittent fasting, which limits food intake to certain hours of the day, can benefit from skipping breakfast. According to research, though, extended fasting can increase cortisol secretion and alter its daily rhythm. Stress hormone levels may stay elevated for a longer time, which can increase blood sugar. Waiting to eat until you are overly hungry can cause overeating or increased cravings throughout the day. Some people with insulin resistance, type 2 diabetes, or those who notice energy crashes later in the day should be cautious about skipping breakfast. 

If you feel like skipping breakfast causes feelings of tiredness or increased cravings, try to eat no more than one to two hours after you wake up. If you are intermittent fasting, make sure that your first meal is nutrient-dense, containing fiber, protein, and healthy fats.

Not Planning Ahead

If you rush in the morning from the moment you wake up to the second you get to work, you are more likely to skip meals and grab an unhealthy, convenient option. Ideally, you should plan to have breakfast ready in the fridge, so it is ready when you wake up. That makes it much easier to prioritize fiber and protein. Set time aside in the evening to prepare simple meals, such as egg bites, overnight oats, or chia pudding. You can even prepare make ahead smoothie bags!

Being Sedentary

Smartphones, tablets, and laptops have made it incredibly convenient to remain in bed or sit down scrolling social media or checking emails. Research confirms that being sedentary in the morning can lead to higher glucose levels, especially if you eat a pastry at the same time. A sedentary morning means that your active muscles use glucose for energy. A short amount of activity, even a 10-15 minute walk, a yoga session, light stretching, or squats and push-ups, can significantly improve blood glucose levels. Try to incorporate light movement into your morning routine. Even 10 minutes of bodyweight exercises can set the tone for the rest of your day. 

Drinking Coffee Before You Eat Anything

There are people with cups, shirts, or signs that say things like “coffee first” or “don’t talk to me before coffee.” For some people, drinking coffee on an empty stomach only adds to the body’s natural morning rise in blood glucose. Cortisol, as we mentioned earlier, is a stress hormone that naturally increases in the morning to help the body wake up. It signals the liver to release stored glucose into the bloodstream, but caffeine only intensifies that process. If you have insulin resistance and drink coffee before eating food, glucose can remain elevated for a lot longer than normal.

It is better to enjoy your coffee with protein-rich foods, such as Greek yogurt, nuts, oatmeal, or eggs. You can even enjoy a fruit and vegetable smoothie with protein powder, or mix a little protein powder into your coffee. Just be mindful that the flavor of your powder matters when mixing it into coffee. 

Eating Carbs Without Fat, Fiber, Or Protein

A muffin or plain toast is very convenient to eat in the morning, but the body digests those refined carbs very quickly. The body’s quick digestion of those refined carbs can cause a rapid rise in blood glucose and then an inevitable crash. That back and forth swing can trigger cravings, a cycle of inconsistent energy, and fatigue. Refined carbs are naturally low in fiber, which you can find in foods like fruits, vegetables, nuts, seeds, and whole grains. Fiber is one of the best nutrients you can eat to stabilize blood sugar. Protein and healthy fats also slow the rate at which the body digests carbs, which can help control spikes. 

Try your best to avoid refined carbs altogether and focus your efforts on protein-rich and fiber-dense meals. Try to consume oatmeal and chia pudding with berries or Greek yogurt with nuts and seeds. There are many other meal options that include healthy fats, protein, and fiber. Search the internet and find recipes that inspire you!

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Protein balls are not just chalky, dry snacks you find at health food stores. Those snacks are that way because manufacturers use tons of protein powder and other ingredients that are not as natural as the ones in this recipe. You don’t need protein powder to have protein in your diet. Hemp hearts, for example, are a complete protein, meaning they contain all nine essential amino acids that the body cannot make on its own. Additionally, about 25% of their total calories come from high-quality, easily digestible protein, containing about 11 grams per three tablespoons.

These protein balls are the perfect meal prep snack and come together without the need for an oven. Just blend, mix, roll, refrigerate, and enjoy. In addition to the protein-rich hemp hearts, these protein balls contain cashews, which are full of healthy fats and protein. A one-quarter cup serving of cashews provides five grams of protein and a whopping 80% of the recommended daily intake (RDI) of copper. Copper aids the creation of red blood cells and connective tissue while supporting immune function. Several studies found a link between low copper intake and an increased risk of osteoporosis, which is a health condition defined by weak and brittle bones.

Should you have an aversion to cashews, you can replace them with raw almonds, raw macadamia nuts, or raw walnuts. You can also replace the hemp seeds with chia seeds, but the protein content will decrease. Sunflower seeds and flax seeds will also work as replacements. One thing that you cannot replace is the lemon juice or lemon zest. In fact, these are pretty key if you want to achieve that signature lemon flavor. You could try replacing lemon with lime or orange, but keep the same measurements even with a different citrus twist.

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There are most likely thousands of chia pudding recipes on the internet. You can use all sorts of non-dairy milks, or regular milk, and incorporate everything from mashed bananas to candied walnuts and beyond. We have so many chia pudding recipes in our recipe section, but we wanted to post one that highlights some great winter produce: citrus fruit. Citrus varieties are in peak season from December to March, offering peak flavor and sweetness. They provide lots of vitamin C and their classically refreshing flavors offer a bright boost to the hearty winter diet.

The most striking citrus fruit in this recipe is the blood orange, which unlike other citrus varieties, is only available during the winter months. They have a brilliant tie-dye flesh, with the intensity of the red inside varying tremendously with the variety, growing season, and other factors. The flavor is slightly tart with a juicy sweetness. We counteract the natural sweetness of blood oranges with some tart pink grapefruits. You have the option to include more citrus fruits if you so desire, but we limited it to grapefruit and blood oranges.

Ultimately, the chia pudding itself is separate from the winter citrus fruits. The blood orange grapefruit combo is more of a topping, as the pieces are tossed with grade A maple syrup, alcohol-free vanilla extract, and cinnamon. You can obviously mix this into the chia pudding with every bite you take, but you do not fold the citrus fruits into the chia pudding as it sets. Simply add the fruit compote on top of the pudding when ready to eat.

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Some of you are familiar with goji berries as antioxidant superstars, understanding their role in traditional Chinese medicine (TCM). Others only know goji berries to be toppings for acai bowls. These small, oval berries are similar in size to raisins, only they are bright red in color and have a slight tart taste with a subtle, herbal note. 

What Are Goji Berries?

Most commonly sold dried, goji berries can also be found in juices, powders, or teas. They have a long history of use in traditional medicine, particularly in remedies for eyesight, circulation, and liver protection. Recent research indicates that they have valuable compounds and nutrients that enhance or aid immune function. A five-tablespoon serving of dried goji berries exhibits the following nutritional profile:

• Calories: 98
• Fat: 0.1 gram (g)
• Protein: 4 g
• Sugar: 12.8 g
• Carbs: 21.6 g
• Vitamin C: 15% of the daily value (DV)
• Vitamin A: 250% of the DV
• Iron: 11% of the DV
• Calcium: 10% of the DV
• Potassium: 24% of the DV
• Zinc: 18% of the DV

What makes goji berries special is that they are great sources of iron, fiber, and vitamins A and C. Iron is involved with the transportation of oxygen and the production of healthy red blood cells. Vitamins A and C play integral roles in immune function, acting as antioxidants in the body. They may also help reduce inflammation and encourage collagen production.

How Goji Berries Support Immune Function

Goji berries contain zeaxanthin, beta-carotene, vitaminC, and polyphenols, all of which work to neutralize free radicals that may damage immune cells. They also work to protect white blood cells so they can function optimally. Research indicates that goji berries contain unique polysaccharides that stimulate immune cells. In fact, one of the most studied compounds in goji berries is Lyceum barbarum polysaccharides (LPBs). The research indicates that LPBs may enhance natural killer (NK) cell activity and support T-cell and b-cell function, both of which are essential to adaptive immunity. They may also activate macrophages, which are cells that engulf pathogens. 

Enhancing immune function does not just mean supplying the body with antioxidants and vitamin C. A strong immune system is about balance, just like gut health. The compounds in goji berries work to regulate inflammatory cytokines. Additionally, goji berries provide key micronutrients for immune cell production. Zinc is essential for cell development and signaling, iron supports oxygen delivery, and selenium works to regulate immune responses. These nutrients may also support immune resilience, helping to counter stress-related immune suppression. 

What Goji Berries Don’t Do

This is an important reality check, especially after listing the benefits of goji berries. They cannot cure or prevent infections. Goji berries are not replacements for sleep or proper nutrition. The benefits are supportive and cumulative, not immediate or dramatic. They are little immune system maintenance workers and should not be viewed as energy medications. 

Homemade Goji Berry Syrup

Ingredients:

• 3.5 cups filtered water
• 2/3 cup dried goji berries
• 1 tablespoon turmeric powder
• 1 lemon, halved
• 2 tablespoons ginger root, peeled and grated
• 3 cinnamon sticks
• 1 cup raw honey
• 1 drop each: ginger essential oil and lemon essential oil

Instructions:

• Pour the water into a medium saucepan and add the goji berries, turmeric, lemon halves, ginger, and cinnamon sticks. 
• Bring the liquid to a boil and the cover, reducing the heat to simmer for 30 minutes, stirring occasionally. 
• Remove the pan from the heat and let it cool for 10 minutes. Pour the liquid through a strainer into a glass bowl. Get rid of the cinnamon sticks, lemon halves, and ginger. Pour the strained liquid into a blender, add the honey, and blend for 10 seconds.
• Pour the syrup into a pint-sized mason jar or glass bottle of some kind, add the essential oils, and screw on the top. Store in the fridge and take daily for immune-boosting benefits. 
• Serving size is one teaspoon for kids and one tablespoon for adults.

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When you think of breakfast, what comes to mind? Eggs, most likely, as they are some of the most common components on breakfast plates. Eggs provide potassium, protein, vitamins A, D, and B12, and choline, an essential nutrient for many metabolic processes. It’s common for people dealing with cholesterol issues to avoid them, as the yolk contains cholesterol. The research shows that the cholesterol in eggs does not seem to negatively affect healthy people, compared to other sources of cholesterol. 

Things take a turn for the worse when you start eating eggs with bacon, cheese, butter, bread, and hash browns. For some reason, that is the classic American breakfast, but it contains a lot of sodium and saturated fat, two things that increase the risk of heart disease. You can start your day with a lot of other breakfast foods that provide more fiber, protein, and antioxidants for cardiovascular health. 

Chia Pudding

Chia seeds contain a lot of soluble fiber, which creates a gel-like substance in the digestive tract. The seeds bloom in liquid to create a pudding that has a similar consistency to tapioca. Soluble fiber may help lower LDL (bad) cholesterol levels by reducing its absorption in the digestive tract. Chia seeds also provide a lot of omega-3 fatty acids, which encourage optimal heart and brain function. Studies show omega-3s may help control inflammation within the body. You can incorporate nuts, nut butter, spices like cinnamon, and fruits into chia pudding for a balanced breakfast. 

Almond Butter Overnight Oats

Just like chia pudding, you can prepare overnight oats at night and have your breakfast be ready to go in the morning. That helps you save a little time and eliminates the “what should I eat?” question from your morning routine. Oats are naturally rich in protein, fiber, unsaturated fats, and magnesium. Combining oats with almond butter creates a fiber-rich meal that supports cholesterol and blood sugar control. The fiber in oats has been proven to naturally lower cholesterol levels. The magnesium in almond butter helps support healthy blood pressure and may reduce the risk of hypertension by relaxing blood vessels. 

Quinoa Breakfast Bowl

Quinoa for breakfast? Absolutely! It is not reserved for savory lunch or dinner options; rather, you can cook it with almond milk, cinnamon, vanilla extract, and pure maple syrup, or other options that you prefer. You cook the quinoa in the almond milk (or other liquid) with your ingredients of choice, creating a breakfast porridge of sorts. Quinoa is rich in fiber, protein, and antioxidants, and studies confirm that quinoa contains plant compounds that encourage optimal cholesterol levels. Plus, the fiber and polyphenol content may help fight oxidative stress that contributes to cardiovascular disease. 

Oatmeal With Flax Seeds And Blueberries

Let us first clarify that oatmeal from a packet that contains processed ingredients and lots of sugar is not a healthy breakfast. Oatmeal made with rolled or old-fashioned oats is what we are referring to. Oats are naturally rich in soluble fiber, particularly beta-glucan, which is a type of fiber that forms a gel in the digestive tract to reduce cholesterol absorption. Research suggests that regular beta-glucan intake can help lower LDL cholesterol levels. Adding blueberries to your oatmeal provides necessary plant compounds that may improve blood vessel function and encourage optimal brain health. Finally, flax seeds provide omega-3s and lignans, which are plant compounds linked to lower risk of cardiovascular disease. 

Peanut Butter And Cacao Smoothie

Cacao powder contains beneficial plant compounds called flavanols, which work to encourage healthy blood flow and protect blood vessels from oxidative stress. Peanut butter contains beneficial fats and fiber, two things associated with healthier cholesterol levels. Just make sure you purchase healthy, natural peanut butter that is free of unhealthy oils and added sugars. Peanuts or roasted peanuts should be the only ingredients. Anyways, add some banana, spinach, cacao powder, peanut butter, and unsweetened almond milk to your smoothie and you’ve got yourself a great breakfast.

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