Pregnancy affects everyone differently, and the same applies to postpartum life. Just as both of these stages in life can be intense, emotional, or easy, so can breastfeeding, especially in the first few days after giving birth. Breastfeeding is worth it and being able to nourish your baby with your own body is nothing short of miraculous. Making sure the baby has a good latch from the beginning can help mitigate the pain. That said, breastfeeding is not a completely painless process, despite what you read. 

Go on any baby registry or talk to any mom or mom-to-be, and they will tell you that nipple cream is a must-have item. When you are in the trenches of learning to breastfeed, nipples can become irritated and sore. Some lactation experts recommend lanolin cream, but that doesn’t work if you are allergic to lanolin. 

What Is Lanolin?

Lanolin is the oil that is extracted from sheep’s wool. It undergoes a process to create finished lanolin, which is only problematic if you have a wool allergy. You also have to worry about potential pesticide residue found in wool. This can build up in fatty tissue or in breast milk if you apply it to your nipples. 

The reason for that is because a lot of sheep are sprayed with pesticides, which treat mites and various pests. Additionally, most sheep consume non-organic and GMO feed, traces of which are sometimes found in wool. Organic lanolin from healthy sheep exists, but it is hard to find. There are conflicting opinions and sources about the safety of lanolin, though. If you want to avoid the risk and be a little more careful with your little one’s first food, you may want a natural nipple cream.

Natural Nipple Cream

If you want to have an easier time with those first few days or weeks of nursing, you are going to need a soothing nipple cream. Because there are various natural nipple creams on the market, there is no need to make a DIY version. If you want to make your own because you want the assurance of knowing exactly what goes into the cream, this article provides an excellent DIY version. 

The baby may ingest some of the cream while nursing, so the goal is to use all-natural, safe ingredients for newborns. The ingredients in this cream have a low chance of allergic reaction. You’ll notice that it doesn’t contain almond oil, beeswax, or coconut oil, despite how beneficial those ingredients are to the skin. This is because they have a small chance of allergic reaction. This recipe is also free of essential oils for similar reasons, and because of their intensity. 

The Consistency

This nipple cream has a consistency that is more akin to a soft salve, but it is incredibly easy to apply. Should you desire a firmer cream, increase the amount of cocoa butter to one-third cup or more. You can also add some beeswax to thicken it, but there is a small chance that the baby could have an allergic reaction. Some evidence indicates that pesticides in inorganic beeswax may cause beeswax allergies. 

DIY Nipple Cream

Ingredients For Infused Oil:

• 1 cup olive oil
• 1/4 cup chamomile flowers
• 1/4 cup calendula flowers
• 2 tablespoons marshmallow root
• Ingredients For Nipple Cream:
• 1/4 cup infused oil
• 1/4 cup cocoa butter

Instructions:

• You can make the infused oil one of three ways. The easiest way (provided you have time) is the solar method. 
• Add all of the ingredients to a pint-size mason jar, place in the sun, and shake daily for two to four weeks. Once the infusion is complete, use a metal strainer lined with a cheesecloth to strain the herbs. 
• The quicker method is to fill a small saucepan with an inch or two of water and place it over low heat. Add all of the ingredients to a mason jar and place the jar in the saucepan.
• Allow the ingredients to melt and stir every so often once melted. Make sure to replenish the water if it evaporates too much. 
• Once the infusion is complete, use a metal strainer lined with cheesecloth to strain out the herbs. 
• Once you have the infused oil, you can make the nipple cream. Add 1/4 cup of the infused oil and cocoa butter to a heat-safe glass jar and fill a small saucepan with an inch or two of water. Place the saucepan over low heat and place the glass jar in the saucepan. 
• Stir the oil and cocoa butter until melted. Remove from heat and pour the mixture into a heat-safe glass jar or tin. Allow to cool at room temperature and then use when needed. 
• Keep the balm in a cool, dry place.

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Sometimes, the only thing that will hit the spot is a big plate of chili cheese fries. Unfortunately, that same plate will also cause serious digestive problems, such as bloating, gas, and possible constipation or diarrhea. We didn’t mean to gross you out from the start, but that is just the reality of scarfing down a big plate of chili cheese nachos. Fortunately, you don’t have to worry about that with this healthier vegan rendition.

This recipe comes together with a handful of pantry ingredients, many of which are rich in fiber, healthy fats, and protein. To accelerate the prep and cook time of this recipe, we opted to use a can of cooked lentils, instead of dried lentils. If you want to soak and then boil the lentils, you can go that route, but expect to add a couple extra hours to the total recipe time. With the canned lentils (try your best to get unsalted or low-sodium), you can drain and rinse them prior to adding them to the pot with the seasonings. Cook for five minutes and your chili portion of the recipe is ready.

For the best chili cheese fries, you need crispy fries. You can bake the fries in the oven, or you can cook them in an air fryer. Depending on the size of your air fryer, you may need to cook the fries in batches. Once they are nice and crispy on the outside, the fries are ready. While the fries are baking, you can make the cheese sauce, which is from another recipe, but it was so good that we used it again! Let us know how you like this vegan creation!

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These aren’t your average vegan nachos that have mediocre flavors with barely melted vegan processed cheese. These are simply the best vegan nachos you’ll ever eat, and we stand by that statement. The entire plate is an explosion of flavors, exhibiting notes of salty, cheesy, spicy, tangy, and freshness. It is going to change your life for the better! We’re saying it now that these vegan nachos are better than any nachos you’ll find in a restaurant.

There are quite a few components to this recipe, but it doesn’t take all day to make. Should you choose to make some salsa, pickled onions, or guacamole, then that will extend the prep time for this recipe. Sautéing the onions, bell pepper, and canned black beans takes five to seven minutes. Blending the cashew cheese only takes five minutes, which includes the time it takes to portion out the ingredients. The reason why the cashew cheese is so incredible is because of the secret ingredient: pickled jalapeños. You also add a couple tablespoons of the pickling liquid, which gives the cashew cheese an extra layer of spice and acidity.

There are many ways to assemble these vegan nachos, but we have a suggestion for you. Put a layer of chips on a plate or platter and then ladle some of the black bean mixture on the chips. Drizzle some of the vegan cheese over the black beans and then repeat the whole process. After drizzling the cheese for the second time, top with diced tomatoes, diced avocado, and chopped cilantro. Serve with lime wedges and enjoy.

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One of the trickiest parts about switching from a vegetarian diet to a vegan diet is saying goodbye to cheese. A sharp brick of cheddar, creamy brie, or a luxurious cheese sauce can take your meal to the next level. Fortunately, you can make impressively delicious vegan and raw vegan renditions of cheeses and cheese sauces. You just need a handful of ingredients and a powerful blender!

The great thing about this low-fat vegan cheese sauce, besides the low-fat part, is that it comes together in just five minutes. Normally, vegan or raw vegan cheese sauces either have a base of cashews, another nut, or seeds. This cheese sauce packs a protein punch because the base is beans. This might just be the dairy-free cheese sauce you’ve been missing in your life. In fact, it may be the very sauce that gets you to convert from a vegetarian to a vegan.

Do beans give off that cheesy flavor, though? Unfortunately not, but that’s why you include nutritional yeast. Vegan cheese sauces depend on this ingredient! Fresh lemon juice gives this sauce a zesty zing and the almond milk provides a lovely creaminess to bring everything together. Once you blend all of the ingredients together, taste and season with salt and pepper, to taste. Feel like taking it up a notch? Add some garlic powder and onion powder and you won’t regret it!

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If you frequent the grocery store, you have probably noticed and increase in the amount of vegan food products. People who are lactose intolerant, or those who prefer dairy-free food options, greatly appreciate the increase in vegan food substitutes. That said, many of these products contain a lot of processed ingredients and excess sodium. Unfortunately, that is not great news for your health, which is why we always encourage people to make their own homemade versions, for example, this vegan cream cheese.

Cashew cream cheese is the perfect spread for bread, crackers, bagels, and more. It also makes for a great dip and you can incorporate it into all sorts of no-bake appetizers or desserts, such as cheesecake or cream cheese truffles. Not only is this cream cheese dairy-free, but it is also gluten-free, grain-free, paleo, and easy to prepare. You only need a blender and three simple ingredients: cashews, coconut oil, and lemon juice. Sea salt, nutritional yeast, and onion powder are listed as optional ingredients on the ingredient list. You can easily flavor your cream cheese with one, two, or all of those ingredients!

This recipe requires you to soak the cashews in boiling water for about 15 to 20 minutes. This helps to soften the cashews, allowing them to blend smoothly. Let’s face it: nobody wants a grainy or nutty cream cheese. Soaking the cashews helps make this spread the creamiest vegan cream cheese ever! Although you can use a high-speed blender, a food processor will yield a creamier consistency. Let us know how you like it in the comments below.

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No dairy, no problem. Say hello to your new favorite raw vegan condiment for salads, zoodle dishes, soups, and whatever else you can think of. Raw vegan hemp seed parmesan cheese is made by pulsing raw hemp seeds, nutritional yeast, and other of herbs and spices together in a food processor. This non-dairy cheese alternative exhibits that signature cheesy, nutty flavor that real parmesan offers. That makes this an extremely popular choice among vegans and raw vegans alike. It’s a great source of protein, healthy fats, and essential minerals, too!

Hemp seeds, or hemp hearts, contain a lot of health fats, specifically omega-3 and omega-6 fatty acids. These healthy fats play a role in improving brain function, heart health, and inflammation reduction. In fact, studies show that hemp seeds contain dietary fiber, which aids healthy digestion and weight management. Fiber works to regulate blood sugar levels, bowel movements, and aids in promoting feelings of fullness. Hemp seeds are also excellent sources of protein, providing all nine essential amino acids that the body cannot produce on its own.

The good news about this recipe is that it is very difficult to mess up. You don’t need to remember too many things, except for the fact that you don’t want to over-blend the ingredients. Everything should break down and come together in about 15 pulses. If you over-blend the ingredients, you will end up with flavored hemp seed butter, which is not the outcome you want. If you try the raw vegan parmesan and want to add more seasonings, go for it!

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A lot of people look forward to the Thanksgiving feast for months. Is it a healthy holiday? Absolutely not, but people excuse themselves from diet restrictions on Turkey Day to gorge on the impressive spread. Between the casseroles, turkey, stuffing, pies, mashed potatoes, and endless selection of other sides, it’s safe to say that you can easily rack up the calories. In fact, the Calorie Control Council estimates that the average American consumes about 4,500 calories during the Thanksgiving feast alone. That doesn’t even include the rest of the day!

Just in case you were wondering, 4,500 calories is more than double the recommended daily calories you should consume in a day. Research has shown that Americans experience an average weight increase of up to 0.2% over Thanksgiving, and 0.4% over Christmas. That may not sound like a lot, but the average person doesn’t lose that weight either. Year after year, this can accumulate and cause a lot of weight gain. 

While there are certain dishes that you can only get on Thanksgiving, exercise moderation and control when you encounter these foods. Most foods are on the “naughty list,” dietarily speaking, but that doesn’t mean you have to avoid them entirely. Enter the Thanksgiving feast with a game plan and do your best to control your portions, especially in regards to the following unhealthy dishes. 

Stuffing

People love to gobble up stuffing, which is nothing but a calorically dense, carbohydrate-rich, fattening side dish. It does taste good though, right? Most people use store bought stuffing mixes, which contain preservatives, excess sodium, and processed ingredients. Plus, stuffing often contains bacon, giblets, and sausage, which can increase the calories to 500 per cup. Many people often eat more than two cups, accounting for 1,000 calories with one dish. Get a small portion, or make stuffing a little healthier by using less meat in your stuffing. Consider reducing the butter content by 50% and using lower-calorie and lower-sodium ingredients as well. 

Green Bean Casserole

You either love it or you hate it, but green bean casserole is a staple on many holiday tables. It’s a vegetable dish, so how can it be unhealthy? Even though it may be the only green you see on the Thanksgiving menu, it tends to contain 200 calories, 22 grams of carbs, 8 grams of saturated fat, and 574 milligrams of sodium per serving. Keep in mind that most people use canned creamy soup and fried onions, increasing the sodium, fat, and calorie content. If you do make it, try to use fresh green beans and low-sodium soup to keep the sodium down. 

Pecan Pie

Perhaps the most calorically-dense item at the Thanksgiving feast, pecan pie tends to be a family favorite. You may want to rethink your dessert choice, now that you know a slice of this pie contains over 500 calories and a ton of sugar. Gut health experts agree that pecan pie is one of the worst food options at Thanksgiving. Try something a little lighter, less buttery, and less sugary for dessert. Baked apples with cinnamon topped with Greek yogurt are quite lovely!

Macaroni And Cheese

Traditional mac and cheese recipes call for milk, butter, piles of cheese, and potentially more milk and butter. Plus, you have the enriched flour and carbs from macaroni. That means that this staple side dish can topple over the 1,000-calorie mark per serving. It’s difficult to lighten this serving, but you can do it. Use smaller amounts of flavorful cheese like sharp cheddar or pepper Jack, and consider supplementing with reduced fat cheese. Add vegetables like chopped cauliflower or cubed butternut squash to your mac and cheese to replace some of the pasta. 

Candied Yams

For some people, Thanksgiving is not complete without a dish of yams topped with golden-brown marshmallows. Unfortunately, this dish contains about 450 calories per serving due to the artery-clogging fat from all the cream and butter. Plus, the processed, sugary marshmallows only add unhealthy preservatives and chemicals to the mix. There are so many ways to make this sweet potato dish a lot healthier! Use low-fat milk and flour for thickening instead of using heavy cream. Lastly, make a lighter, crunchy topping with some chopped pecans and a few pinches of brown sugar. 

Mashed Potatoes

Potatoes have an impressive nutritional profile, but the copious amounts of butter, cream, and milk make mashed potatoes quite an unhealthy dish. In fact, an average serving of mashed potatoes contains 400 calories. Drizzle a hefty amount of gravy on the potatoes and you raise the calorie count by 200. There are so many alternatives to mashed potatoes that offer more nutritional value, so long as you skip all the butter and cream. Opt for mashed cauliflower or a combination of potatoes and root vegetables like parsnips. Celeriac is another great potato alternative!

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These vegan Buffalo chickpea quesadillas are blowing up all over social media, and for good reason. Not only will they blow away your taste buds with their tangy, spicy flavor, but they are also easy to make and popular among vegan skeptics and picky eaters. The chickpeas are very filling and the vegan cheese is incredibly melty. You get that classic, stringy, cheesy goodness when you cut up the quesadilla and pull away each piece!

In order to have Buffalo chickpea quesadillas, you need to have the right Buffalo sauce. Most Buffalo sauces are vegan, but some are better than others, especially in regards to ingredients. Primal Kitchen, for example, makes an excellent Buffalo sauce that comes in mild, medium, and hot varieties. If you have a favorite sauce, then please go ahead and use the one you prefer. You can also mix and match a couple hot sauces if you want to live dangerously and breathe fire after every bite! If you want a pronounced, tangy and spicy Buffalo flavor, opt for a classic Buffalo sauce.

The thing about chickpeas is that they easily take on various flavors. In order to keep them from sliding out of the tortillas, you have to give them a slight mash in the pan right before you finish cooking them with the Buffalo sauce. Once you mash them, remove them from the pan and get ready to make your quesadillas in a separate, clean pan, ideally one that is non-stick. One last thing to remember is that vegan cheese takes a little longer to melt, so keep your burner on medium-low heat to avoid charring the tortilla to a crisp.

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If you love to snack or graze on snackable items, we welcome you to the family. Certain people prefer three designated meals a day, and that is perfectly acceptable. Others also like to have designated meals, but they enjoy some snack time between meals. Snacks don’t have to be unhealthy or devoid of nutrients; rather they can be like this raw vegan cashew Boursin cheese, which is made with five simple ingredients. Enjoy it with celery, carrot, or bell pepper sticks while you cleanse!

Boursin cheese is a soft, creamy cheese that you can usually find in most grocery stores. It is spreadable and comes in many flavors. The texture is akin to cream cheese and the first Boursin flavor, Garlic and Fine Herbs, was created in 1957. Francois Boursin, the man behind this cheese invention, was the first person to flavor a cheese product. Boursin cheese is a product, but this recipe is like the raw vegan copycat version. It only requires raw cashews, homemade almond milk, lemon juice, garlic powder, and fresh herbs.

Because you want this “cheese” to be as spreadable as possible, you have to soak the cashews in warm water for about 15 minutes before you blend the ingredients. The cashews will soften and be ready for blending because of this extra step. You can use a high-speed blender, but a food processor will yield a smoother consistency. After blending, spoon the mixture into a small bowl and fold in the freshly chopped herbs. At this point, you can serve the Boursin cheese with fresh vegetables and store leftovers in a container in the fridge for up to three days.

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The MIND diet is essentially a way of eating to optimize brain health as you age. It combines the Mediterranean diet and DASH diet, creating a dietary plan that focuses on nutrients for the brain. This article details the MIND diet for beginners, highlighting the key components and how you can follow it. 

What Is The MIND Diet?

MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. The risk of dementia and overall brain decline increases with age, but the MIND diet aims to help reduce the risk or prevent cognitive decline. The reason that the MIND diet fuses the Mediterranean and DASH diets is because researchers believe them to be the healthiest diets today. According to research, both diets have demonstrated an ability to lower blood pressure and reduce the risk of several diseases, including diabetes, heart disease, and cancer. 

The reason behind developing the MIND diet was to help improve brain function and reduce dementia risk. While developing this diet, researchers took note of which foods from the Mediterranean and DASH diets had proven to benefit the brain. Fruit intake, for example, helps to improve brain function, with a lot of evidence supporting the consumption of berries. The MIND diet doesn’t just place an emphasis on fruit; rather, it encourages the consumption of vegetables, nuts, heart-healthy oils, whole grains, fish, beans, and a little wine for optimal brain health. 

The 10 Foods That The MIND Diet Encourages

• Green leafy vegetables: Aim for six or more servings of leafy greens like kale, spinach, cooked collards, cabbage, and salads per week. 
• Other vegetables: Try to eat other vegetables with your leafy greens at least once per day. Researchers note that non-starchy vegetables are better because they provide more nutrients and fewer calories. 
• Nuts: Although the creators of the MIND diet don’t specify which nuts to consume, they suggest that you consume five to six servings of nuts per week. Try to vary your intake of nuts, such as cashews, almonds, walnuts, and pecans. 
• Beans: Include beans in your meals at least four times per week, from lentils and black beans to kidney beans and chickpeas.
• Berries: Eat at least two servings of berries per week. You can choose from blueberries, raspberries, blackberries, or strawberries, all of which exhibit antioxidant activity. 
• Olive oil: Try to prioritize olive oil as your primary cooking oil and ditch vegetable, soybean, or canola oils. Olive oil has been proven to improve heart health, and you can click here for more information. 
• Poultry: Although you don’t have to eat poultry, you can eat it twice per week on the MIND diet. If you do eat poultry, avoid the factory farmed poultry options and opt for organic varieties. 
• Whole grains: Choose from oats, quinoa, brown rice, whole wheat pasta, barley, and more at least three times per day! These provide essential nutrients that optimize brain health. 
• Wine: Don’t chug-a-lug a bottle of wine every night! Instead, one small glass of red or white wine daily may have positive cognitive benefits. 
• Fish: Wild caught fish, not farmed fish, is rich in a variety of nutrients, especially omega-3 fatty acids. Aim to consume fish like tuna, salmon, trout, sardines, or mackerel at least once per week. 

Foods To Limit On The MIND Diet

• Cheese: Although you can consume cheese during the MIND diet, health experts don’t encourage the consumption of cheese more than one time per week. 
• Pastries and sweets: This category includes processed snacks, packaged desserts, ice cream, cookies, brownies, cakes, donuts, candy, and more. Try to avoid these at all costs, but once or twice a week will not completely derail your diet. 
• Butter and margarine: Do not consume more than one tablespoon (14 grams) of butter or margarine per day. It is better to use olive oil as your primary cooking oil. 
• Red meat: Do not consume more than three servings of red meat per week. This category includes pork, lamb, and all beef, or products made from these meats. 
• Fried food: Please avoid fried foods while following the MIND diet, especially if the fried food is from restaurants. 

The reason that you should limit your consumption of the above foods is because they contain saturated or trans fats. According to research studies, trans fats increase the risk of Alzheimer’s disease and heart disease. Partially hydrogenated oils contain a lot of trans fats, and they were banned by the FDA in 2020. They still exist in certain fried foods, but in much lower quantities. 

The Takeaway

Following the MIND diet may lead to numerous health benefits, including a reduction in oxidative stress and inflammation. Oxidative stress and inflammation contribute to the onset of many chronic diseases, and inflammation is detrimental to your brain. The MIND diet may also reduce harmful beta-amyloid proteins, which are potentially harmful to the brain. These proteins exist naturally in the body, but they can accumulate and form plaques in the brain, which can disrupt communication between brain cells.

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