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11 Strategies Nutritionists Use to Avoid Overeating

Crush cravings with these expert tips.

Avoid Overeating

11 Strategies Nutritionists Use to Avoid Overeating

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7 Fall Fruits and Veggies That are PACKED with Nutrients

Pick up these amazing autumn eats ASAP to stay healthy all season long.

nutrient-rich fall foods

7 Fall Fruits and Veggies That are PACKED with Nutrients

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10 Wine Bottle Hacks For When You Don’t Have a Wine Opener

Desperate times call for desperate measures, people.

Realizing you don’t have a wine opener after spending the whole day dreaming about cracking open that bottle of vino is one of the worst feelings in the world (okay, at least top five). Luckily, you don’t have to let a little thing like a missing corkscrew come between you and that Olivia Pope-approved glass of goodness. That’s because the geniuses at Food Beast have compiled 10 foolproof ways to uncork your bottle sans corkscrew. The guys show you how to use everything from nails and a hammer to a shoe and a wall (and some aggressive pounding) to pop out that cork.  Plus, the video includes some fun facts about wine that you can use to entertain your guests (or yourself) with while they patiently wait for you to pry open the bottle.

While we don’t recommend the blowtorch method, which just sounds silly and a wee bit dangerous, the others are pretty smart, right? For more food and cooking hacks, check out these articles:

How to Make Your Own Ice Cream—without an Ice Cream Maker!
5 Fruits and Veggies You’ve Been Eating Wrong
You HAVE to See This Crazy Video of a Man Peeling Apples with a Power Drill
You’ve Been Cooking Steak Wrong Your Entire Life
You’ve Been Cutting Cake Wrong Your Entire Life


4 Ways to Break Free of Your Age

If you make decisions based solely on how much time in your life has ticked by, you'll miss out on some awesome experiences.

Be Ageless

4 Ways to Break Free of Your Age

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Break Free of Your Age

September 2014

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The Simple Salad You Need to Make Before Summer Ends

Sweet, simple, and so delicious

Salads are a great addition to an end-of-summer barbeque—and they’re the perfect make-and-take lunch for the workweek. This tasty recipe incorporates the best summer ingredients, like heirloom tomatoes, peaches, and basil. Get all the details on how to make this incredible salad by watching the video below. (It features Bridget Doherty, the former nutrition editor at Women’s Health—but the recipe is still as delicious as ever.)

More from Women’s Health:
13 Grocery Shopping Tips Nutritionists Swear By
How to Cook with Miso
10 Irresistible Papaya Smoothies


5 Healthy Sriracha-Flavored Snacks

Spice things up with this #FlavorOfTheMonth.

Sriracha is taking the food world by storm: Late last year, the public panicked when news of a possible Sriracha shortage hit. Now, there are multiple Sriracha festivals—and fried Sriracha balls are a finalist in the State Fair of Texas’ 2014 Big Tex Choice Awards. (Guess it just goes to show you’re not the only one putting Sriracha on anything and everything.) While some people may be throwing the hot sauce in a deep fryer, there are definitely more health-conscious—but still delicious—ways to get in on the trend. Just check out these better-for-you Sriracha-flavored snacks.

Courtesy of Hope Foods

Hope Dips Organic Sriracha Hummus
You love hummus, and you love Sriracha—so this product is practically perfect. Each serving (just under two tablespoons) packs a gram of fiber and a gram of protein—for just 45 calories.

MORE: 4 Easy Ways to Jazz Up a Tub of Store-Bought Hummus

Courtesy of Cost Plus World Market

Hapi Spicy Sriracha Peas
These roasted green peas are perfect for when you’re craving something crunchy; they really taste like Sriracha, thanks to a coating of chili and garlic. Each ounce comes in at 120 calories, one gram of fiber, and four filling grams of protein.

Courtesy of Pop! Gourmet Popcorn

Pop! Sriracha Hot Chili Sauce Popcorn
It’s kind of hard to believe that you can eat three and a half cups of this deliciously spicy snack for just 170 calories. It’s flavorful but still light, so you won’t feel weighed down—and each serving comes with two grams each of fiber and protein to boot.

MORE: 6 Delicious (and Healthy!) Tomato-Basil Snacks

Courtesy of Way Better Snacks

Way Better Snacks Simply Spicy Sriracha Corn Tortilla Chips
These addictive chips are made with sprouted flax seed and sprouted quinoa for a tasty snack with three grams of fiber, two grams of protein, and 130 calories per ounce.

Courtesy of Mouth

Lawless Jerky Sweet Sriracha
Top round beef steak flavored with Sriracha is the perfect high-protein snack: Each ounce contains an impressive 12 grams, along with four percent of your daily recommended iron intake and just 110 calories.

MORE: Top 28 Best Healthy Snacks


3 Moves for Right-This-Second Energy

Caffeine's got nothing on these revitalizing yoga poses.

Want to perk up fast?

In the video below, I’ve focused on three of my favorite twists geared to awaken the energy in your spine and help you in releasing any stagnant energy. These postures stimulate the digestive system, and detoxify and massage the internal organs.

Do this sequence anytime you’re feeling lethargic or have been out of commission for too long. It’s guaranteed to give you an instant shot of energy and more vibrancy!

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Discover the power of yoga to tighten, tone, and calm. Buy The Women’s Health Big Book of Yoga today!

Kathryn Budig is a jet-setting yoga teacher who teaches online at Yogaglo. She is the Contributing Yoga Expert for Women’s Health Magazine, Yoga Journal contributor, Yogi-Foodie for MindBodyGreen, creator of Gaiam’s Aim True Yoga DVD, co-founder of Poses for Paws and author of Rodale’s The Women’s Health Big Book of Yoga. Follow her on Twitter; Facebook; Instagram or on her website

More from Women’s Health: 
What Type of Yoga Is Right for You?
How to De-Stress in Just 10 Minutes
10 Water Bottles That Actually Work While You’re Exercising


Does Blending Foods Make Them More Nutritious?

Required reading for smoothie addicts

Unless you’ve been living under a rock for the past year or so, you know that America is in the midst of a serious blender bender—the smoothie craze has officially swept the nation. But watch out: Some companies may be taking advantage of your blender obsession. They’re claiming that certain blenders “unlock” nutrients that your body couldn’t get otherwise—a claim that nutritionist Keri Gans, author of The Small Change Diet, says simply isn’t true.

“It’s just a marketing ploy to get you to buy their product,” she cautions. “There aren’t any scientific studies that prove that blending foods releases nutrients that wouldn’t be released when you chew them normally,” she says. In fact, she says that at its core, the claim doesn’t even make sense. “Your body breaks down food during digestion more than a blender could anyway.”

MORE: 5 Things You Can Make with a Blender That Aren’t Smoothies

That said, just because the claim is misleading doesn’t mean you should ditch your blender. It can still help you prepare healthful dishes that taste good. “Hey, if making a smoothie or a juice gets you to eat more fruits and veggies than you would otherwise—whether it’s because it’s more convenient or because you have trouble chewing your food otherwise or because it’s just fun—then I fully support your mission,” says Gans. “Go for it.”

But remember: Smoothie calories can add up fast. “When you put things in a blender, you’re not blending the calories away,” says Gans. In other words, since it’s easy to blend several servings of fruits, veggies, nut butter, milk, and more into one smoothie, you can end up taking in way more calories than you realize—so be sure to supervise your sips. These healthy smoothie recipes are a safe bet.

MORE: 7 Drinking Habits That Are Making You Gain Weight


How to Cook with Miso

Healthy AND easy. Boom.

If your experience with miso doesn’t extend much beyond eating miso soup with your sushi, then prepare to have your mind blown because miso paste can add some serious deliciousness to your meals. In the video below, chef Candice Kumai mixes it with rice wine vinegar, soy sauce, honey, and sesame oil to create the perfect marinade for a salmon filet. Watch below to get the details on the healthy and way-tasty recipe.

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Want more from where that came from? You can buy Candice Kumai’s cookbook, Pretty Delicious: Lean and Lovely Recipes for a Healthy, Happy New You.

More from Women’s Health:
The Easiest Homemade Lemonade Ever 
The BEST Way to Make a Delicious (But Low-Cal) Margarita 
7 Reasons You NEED to Eat Carbs


How the Chefs at Great Restaurants Get Salads to Taste So Delicious

Steal their tricks to start craving more veggies.

When you eat a salad at a nice restaurant, it tastes amazing. But when you make one for yourself for lunch on a random Saturday, it can be kind of sad. That’s why we tapped Adin Langille, executive chef of the recently opened New York City restaurant David Burke Fabrick—which has the type of salads you dream about at night for weeks afterward—to share some of his secrets. Learn from them to take your own salads up a notch, and if you’re feeling extra-ambitious, use the recipes he’s shared to recreate some of his best veggie-based dishes at home.

MORE: 9 Genius Tips to Make At-Home Salads Taste So Much More Amazing

Infuse Your Own Oil
The burrata salad at Fabrick is kind of like the Inception equivalent of salad: It’s a recipe within a recipe within a recipe. Don’t let that scare you off, though. Making your own infused oil—and then using that to make a flavorful quinoa salad—isn’t hard. It does require a little prep work—but once you taste the difference, you’ll never go back to boring old salads again.

Burrata Salad
1/2 small watermelon, cut into rectangular pieces
5 baby beets, roasted and peeled
1 bunch asparagus, blanched
1 tomato, sliced
6 thin slices of prosciutto
1 cup basil quinoa salad (recipe below)
3 balls of burrata cheese, cut in half
1/2 tsp espelette pepper or ground chili powder
2 Tbsp basil oil (recipe below)

Arrange all ingredients playfully, and garnish with basil oil and shaved* raw beets.


Basil-Quinoa Salad
2 cups water
1 Tbsp kosher salt
1 cup white quinoa
2 Tbsp basil oil (recipe below)
Salt and pepper

1. Heat water and salt in a small pot until it boils. Add quinoa slowly, and stir until water starts to simmer. Reduce heat to low, and cover.
2. Cook for 10-12 minutes, or until quinoa pops and becomes tender. Cool, and fluff with a fork.
3. Toss with basil oil, and season with salt and pepper to taste.


Basil Oil
3 bunches basil, picked and cleaned
2 cups olive oil

Place basil and oil in a blender, and puree on high until mixture begins to steam and separate. Strain through a cheesecloth (it’s available in many grocery stores or at cooking supply stores).

*You can use a vegetable peeler or a mandolin to shave veggies, which just means making thin slices of them.

MORE: 10 3-Minute DIY Salad Dressings You’ll LOVE

Mix Multiple Lettuces
At home, you probably stick with romaine or kale and use that as your lettuce base. But switching up your leafy greens makes for a better salad right from the start. This one from chef Langille combines kale and escarole, then tops them with carrots, fennel, beets, and dressing.

Kale and Escarole Salad
1 bunch kale, washed, dried, and cut into 1″ pieces
2 heads escarole, washed, dried, and cut into 1″ pieces
1 cup baby heirloom carrots*, shaved**
1 cup baby fennel, shaved**
1 cup baby beets, shaved**
1/2 cup white balsamic vinaigrette (recipe below)
Salt and pepper

Combine all ingredients in a mixing bowl, and dress until all leaves are coated but not dripping. Season with salt and pepper to taste, and serve.

White Balsamic Vinaigrette
1/2 cup white balsamic vinegar
1/2 cup fresh lemon juice
1 1/2 tsp salt
1 Tbsp honey
1 cup olive oil
Salt and pepper

Combine all ingredients except the oil in a mixing bowl, and whisk together.  Slowly drizzle the oil into the mixture to form an emulsion. Season with salt and pepper to taste.

*You can use regular baby carrots if you can’t find heirloom.
**You can use a vegetable peeler or a mandolin to shave veggies, which just means making thin slices of them.

MORE: How Many Leafy Greens Can You ID Correctly?

Be Picky with Your Ingredients
Rather than making his market salad with just any type of goat cheese, chef Langille uses triple crème goat cheese because of its luscious texture. Similarly, he uses heirloom cherry tomatoes instead of the regular kind you find in the supermarket. Of course, you can substitute in any type of goat cheese or tomatoes in a pinch—but to really take the flavor up a notch, it helps to use premium and sometimes a little out-of-the-ordinary ingredients.

Market Salad
1 bunch romaine, washed, dried, and cut into 1″ pieces
1 bunch Italian flat-leaf parsley, picked, washed, and dried
1 small bag baby spinach, de-stemmed, washed, and dried
1 cup white balsamic vinaigrette (see recipe on previous page)
Salt and pepper
Cooking spray
2 cups potato, diced
2 cups bacon, cut into small chunks
2 pieces triple crème goat cheese (soft creamy cheese with bloomy rind)
2 cups heirloom cherry tomatoes*, halved
1 cup white button mushroom, washed, dried, and shaved**

1. Toss all greens in a mixing bowl with vinaigrette, and season with salt and pepper to taste.
2. Spray a pan with cooking spray, then pan-fry diced potatoes over medium heat until tender throughout, about 8 minutes. Throw in bacon, and cook until heated through.
3. Cut goat cheese into bite-sized pieces. Place greens on a plate, then top with goat cheese and tomato. Finish with bacon and potato mixture, and add shaved fresh mushrooms on top.

*You can use regular cherry tomatoes if you can’t find heirloom.
**You can use a vegetable peeler or a mandolin to shave veggies, which just means making thin slices of them.

All recipes adapted from Adin Langille, executive chef of New York City’s David Burke Fabrick.

MORE: 8 Ways to OWN Your Next Trip to the Farmer’s Market


Is This Scary Additive In Your Kitchen?

Why a food company has pledged to stop using it

If you’re even a casual reader of food ingredient labels, chances are you’ve come across something called carrageenan. Derived from nutrient-rich red seaweed, it’s a natural thickener added to tons of different products, from soy milk to ice cream to processed meats—although you’ll often find it in meat substitute products aimed at vegans. Carrageenan has been used in packaged food for years without controversy, and the FDA has and still deems it safe. But that didn’t stop WhiteWave Foods, the company behind Horizon cow milk and Silk soymilk, from recently announcing that they’re phasing carrageenan out of these products.

MORE: 7 ‘Healthy’ Ingredients That Are Making You Gain Weight

They’re not the only company to be down on carrageenan, either. Yogurt manufacturer Stonyfield Organic beat WhiteWave to the punch, proclaiming in February 2013 that they planned to stop using carrageenan. Both companies say they axed the ingredient because of customer feedback—not because they felt it was unsafe.

Why are some people so down on carrageenan? Over the past few years, food activists have sounded the alarm because recent animal studies have linked carrageenan to inflammation in the gut. “Some research suggests that it impairs glucose tolerance and affects insulin resistance, raising the risk of diabetes,” says Janet Brill, Ph.D., R.D., a Philadelphia-based nutritionist and author of Blood Pressure Down. While the potential risk exists, it’s not proven; research needs to be done on humans rather than animals to explore the effects of carrageenan consumption further.

MORE: Is Rabbit Meat Good for You? 

So should you go through your fridge and start chucking all the products that contain carrageenan? Not necessarily. “If you’re super-concerned with eating clean, you may want to cut down on foods that contain it or give it up all together,” says Brill. “But it’s in so many products, it’ll be hard to avoid. And also, whatever thickening additive is brought in it might be even worse for you.” A better idea: Just avoid processed food as much as possible. That way you’ll minimize your risks associated with consuming carrageenan—or any other additive.

MORE: 7 Ingredients Nutritionists Always Avoid


Q&A: What’s the Difference Between Multigrain, Whole Grain, and Whole Wheat?

Find out which one you should watch out for.

The question: “I always see food labeled as ‘multigrain,’ ‘whole grain,’ and ‘whole wheat.’ Is there even a real difference between the three?”

The expert: Amanda Bontempo, M.S., R.D, an ambulatory oncology dietitian at New York University Langone Medical Center

The answer: These three are definitely different, with two of them being great for your health (and the other, not so much). The key word to look out for when shopping, no matter which grain you’re going for, is “whole.” When you see that on a package, flip it over to double-check that the ingredients say “whole,” as well.

The “whole wheat” label means the wheat in that product hasn’t been refined so healthy components like endosperm and bran are left intact, says Bontempo. Unrefined products also have many more nutrients like B vitamins and trace metals like iron, zinc, and copper. This isn’t to be confused with things that say they contain “100 percent wheat”—that only means it’s completely made of wheat, not that said wheat is unprocessed. Along the same vein, something labeled “whole grain” is made of unrefined cereal grains like barley, rice, oats, or flax.

Multigrain products are the ones to watch out for, says Bontempo. There are no standardized regulations or definitions for the label “multigrain,” so it can be added to any packaging as long as the food inside it contains more than one type of cereal grain. Something can be multigrain and still be processed, bleached, or refined in a way that removes any real nutritional value. That isn’t to say that something labeled “multigrain” is necessarily bad for you; if you see something that says it’s “whole multigrain,” you’re good to go—but otherwise, you’ll need to do a closer reading of the label to see if it contains whole grains or nutrient-depleted processed ones.

More from Women’s Health:
5 Myths About Going Gluten-Free
Slimming Whole Grain Recipes
4 Gluten-Free Ways to Get the Nutritional Benefits of Whole Grains


4 Delicious Ways to Use Bruised Fruit

Turn your not-so-rotten food into delicious treats!

This article was written by Talia Ralph and repurposed with permission from Food52.

So your delicious summer fruit is past its prime? Don’t toss it in the trash just yet! Even with a few blemishes, there are still delicious ways to use these foods. Fruits (and vegetables) that are slightly banged up can still taste just as good as if they were fresh, depending on how you prepare them. Here’s how to put your bruised ingredients to good use:

James Ransom

Make a Juice or Smoothie
Nicks and bruises disappear into delicious juices like this Champagne-worthy strawberry sipper or this pretty concord grape and lemon soda. For a hearty summer breakfast, bust out the blender for a green smoothie (perfect for your roughed up mangoes and avocados), or set up your dates with slightly mushy bananas.

James Ransom

Jam Out
If your fruit is already on its way to mashing itself up, there’s no need to keep it from its ultimate fate: delicious jam. Tomatoes get bruised, too, especially if you get a little too overzealous about their seasonality and buy a few too many. Since they’re technically fruit, we’re going to go ahead and say this jam is par for the course. The same treatment can be used on strawberries, apricots, and other fruits. Make extra, use it in this chic shortbread tart, and give your fruit a third life.

James Ransom

Fire Up the Oven
If you’re okay with turning up the heat, you can bake your bruised fruit into cakes and crumbles. Because everything tastes better in a pastry.

James Ransom

Freeze ‘Em
Sweaty from all that baking? Good thing you put some homemade ice pops in the freezer first. Bananas, strawberries, mangoes, and more all make deliciously refreshing desserts.

More from Food52:
How to Make Any Ice Pop Without a Recipe
How to Make Any Veggie Burger Without a Recipe
The Essential Techniques That Every Home Cook Should Know


Watch This Dog Balance 100 Fruits And Vegetables on His Head

This just might be the best 100 seconds of your day.

We have to admit, we’re suckers for a cute animal video. Case in point: this YouTube gem of an adorable dog named Maymo showing off his produce-balancing skills.  From watermelon to carrots to kiwi, Maymo—who has his own YouTube channel—skillfully keeps fruits and veggies on his head to impress his owners (and now us). Check out the silly video below:

We may or may not have watched this video of melancholy Maymo multiple times. Our favorite part is the lettuce faux-hawk at 0:11. Although we can’t help but wonder if his owners are really going to eat all that produce after their dog wore it as a hat. Just sayin’.

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9 Things You’re Over-Thinking

Consider this the final word on the subject.

What percent of your day would you say you spend worrying? Regardless of your number, we’re guessing that it could be a lot lower—because here’s the thing: Certain issues are definitely worth fretting about—but there might also be instances in which you waste way too much energy pondering problems you can’t fix or questions that have easy answers. We all do it. And lady, your time is more valuable than that! Check out the list below for nine things you’re definitely over-thinking:

1. Whether or not you should get the dramatic haircut. Go for it! Because, fact: Your hair will grow back.

2. Why your friend hasn’t liked your Instagram post yet. It might be that she hasn’t signed on in the last five minutes…

3. If your partner’s parents would like a bouquet of tulips or hydrangeas better. We think they’ll appreciate the gesture either way!

4. If anyone is noticing/caring about your teeny zit. Spoiler alert: They’re not.

5. If you should go to the Thai place or the Japanese place for lunch. There will be many more meals like this one, we promise!

6. Whether you made a mistake breaking up with that guy you dumped six months ago. Sometimes, you’ve just got to own whatever choice you made—and move on.

7. If your boss took your totally innocuous comment the wrong way because she seemed distracted afterward. As one Disney character would say, let it go.

8. Whether or not you should go on a first date with the person you’re not sure you’re into. You’ll either have a nice time or get some great party story fodder—so you can’t lose!

9. If you should kick off your heels and dance at the wedding or keep them on and look properly put together. Girl, kick those puppies off!

More from Women’s Health:
10 Things You Should Never, Ever Apologize For
11 Tiny Life Changes That Will Bring You Major Bliss
4 Times It’s OK to Be Selfish


5 Healthy Grains with More Protein Than Quinoa

Allow us to introduce you to some wholesome and delicious ingredients you've never heard of.

Quinoa’s known for its high protein content, and with good reason. The seed (yes, it’s technically a seed—not a grain) contains eight grams of protein per cup. Plus, it’s considered a complete protein, meaning it packs all nine essential amino acids your body needs. But it’s definitely not the only grain stand-in out there that’s loaded with protein. In fact, these five options—spelt, kamut, teff, amaranth, and sorghum—all contain even more protein than quinoa.

More From Women’s Health:
7 Amazing Ways to Use Almonds 
The 10 Healthiest Food Combos Ever
11 Foods Nutritionists Always Keep in their Refrigerators