Let’s face it: constipation is not a fun subject to talk about. Words like bloat, cramps, and gas are not exactly terms you’d be texting with friends. But in our rushed lives, we rarely find time to sit and relax, let alone to sit and…well, you know where this is going.

Let’s take a look at what constipation actually is and then we’ll figure out what you can do to prevent being troubled by its uncomfortable symptoms.

The Dreaded C Word

Constipation is defined as, “a condition in which a person has fewer than three bowel movements a week or has bowel movements with stools that are hard, dry, and small, making them painful or difficult to pass.” These symptoms often pair with abdominal pain and gastrointestinal distress and depending on the way your body works, they can occur rarely or daily. Herewith are 5 tips for battling constipation:

1. Veg out: By including fruits and veggies at each meal and snack and by filling half your plate with Mother Nature’s bounty at lunch and dinner, there’s a good chance you’ll make a dent in your fiber needs for the day.

2. Find fluids: Without enough liquid in your diet, the fiber you consume will act like a cork instead of a plunger. Shoot for at least eight glasses of water, the ultimate all-natural stool softener, each day.

3. Be-Wholed:  Increasing your fiber intake through whole grains is a delicious way to have a moving experience and to help keep you satisfied. Whole grain breads and cereals will keep you fuller longer, help reduce cholesterol levels, smooth our blood sugar levels, and boost your weight loss efforts.

4. Beat bloat: Unfortunately, some of the greatest offenders, like beans, broccoli, cauliflower, and Brussels sprouts, are the foods that are the richest in nutrients, so totally avoiding such foods is not recommended.  You may want to consider taking a pass on your nightly frozen yogurt (which should be served with a topping of antacids) since this treat a major gas-producer! Ditching carbonated beverages could generate less belly bubbles, and avoid drinking through a straw or chewing gum so that you’ll swallow less air. The best bloat-beaters include drinking peppermint, chamomile, or ginger teas, and chewing on anise seeds or fennel.

5. Move it. Exercise gets things moving through your body to help you feel fit inside and out. Take a brisk walk, dance around your kitchen or jump up and down when your team scores a touchdown. Just do something to keep active.

If you experience any of the above issues, you might want to consult your health care provider but whatever you do, don’t rely on laxatives, pills, or potions as your road to relief. Recent warnings were posted by the Food and Drug Administration discouraging the overuse of over-the-counter products.

Although these muffins contain zucchini, they’re not meant to be a way to “sneak” veggies in — they’re a way to celebrate them! My family loves this treat for breakfast, paired with a scoop of cottage or ricotta cheese or with a schmear of nut butter. They also stand alone as a snack because they provide satisfying protein, whole grains, fiber and a host of other important nutrients.

Just a warning — you may want to bake up a few extra batches — these muffins freeze beautifully for about 3 months, so you might want to have some on hand to grab one before leaving the house to enjoy as a perfect late afternoon pick-me-up!

Chocolate Zucchini Muffins

Ingredients:

• 1/3 cup avocado oil or extra light olive oil
• 1/2 cup turbinado sugar
• 2 large eggs, at room temperature
• 1/2 cup plain Greek yogurt (any type and any amount of fat)
• 1/2 cup mashed banana (1 small)
• 1-1/2 teaspoons pure vanilla extract
• 1-1/2 cups whole wheat pastry flour
• 1/4 cup unsweetened cocoa powder
• 3 tablespoons of chia seeds
• 1/2 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 teaspoon ground cinnamon
• 1 cup coarsely grated zucchini (about 1 medium-large; do not drain)
• 3/4 cup chopped unsalted nuts (your favorite types)
• 1/2 cup dark chocolate chips
• Cooking spray

Instructions:

• Preheat the oven to 350°F and spray mini muffin pans with cooking spray. Set aside.
• Whisk together the oil, sugar, egg, yogurt, mashed banana and vanilla together in a medium bowl until combined.
• In a large bowl, whisk together the flour, cocoa powder, chia seeds, baking powder, baking soda, salt, and cinnamon.
• Pour the wet ingredients into the dry ingredients and mix with a large wooden spoon or rubber spatula just until combined. Try not to over mix.
• Fold in the zucchini, nuts and chocolate chips.
• Pour batter into the muffin tins, filling each cup around half-way.
• Bake for around 18-20 minutes or until a toothpick inserted in the center comes out clean.
• Remove the muffins from their pans and place them on a wire rack to cool.Yield: ~22 mini muffins

Spicy Dark Chocolate Chili Bowls

Servings: 6 to 8
Preparation Time: 20 minutes
Cooking Time: 40 minutes

Ingredients:

1 medium onion, chopped
5 cloves garlic, minced
2 tablespoons olive oil
1 pound ground turkey
1 teaspoon cumin
1 teaspoon turmeric
1 teaspoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon red pepper flakes
1/4 cup dark chocolate chips
1 can (28 ounces) crushed tomatoes

2 cans (16 ounces) Kidney Beans in Spicy Chili Sauce
2 tablespoons cheddar cheese, shredded
1/2 cup corn kernels, cooked
1/2 each red, yellow and orange bell peppers, chopped
1/2 avocado, chopped
1/2 cup crushed multigrain tortilla chips
To taste salt and pepper

Directions:

1. In a large frying pan, cook onion and garlic in oil for approximately 5 minutes.
2. Add ground turkey, cumin, turmeric, chili powder, cinnamon and pepper flakes and cook
until turkey is browned and no longer pink.
3. Drain excess fluid, if any.
4. Add tomatoes, beans, chocolate chips. Stir together well.
5. Simmer for approximately 15 minutes.
6. Place chili in bowl, and sprinkle one row each of cheese, corn kernels, peppers, avocado
and tortilla chips on top of chili.
Note: Serving suggestions — place chili over brown or wild rice and then add toppings. Sauté
bell peppers, if preferred.