Isadora Baum

2) Kale This super green is one of the few vegetables that is a good source of protein (3 grams per cup), and it's also low in carbs and high in other nutrients like vitamin A, C and K, says Michalczyk. Its really versatileyou can use it for omelets, keto air fryer kale chips, salads, soups, and more. It has just 3.4 grams of net carbs per cup. the_burtons - Getty Images

3) Spinach Another super green, spinach is packed with vitamin A, C, calcium and iron. It's very low in carbs and makes for an amazing addition to any meal, says Michalczyk. It's a great vegetable to always have on hand in the fridge for easy weeknight meals when youre pinched for time. A cup has a mere 2.5 grams of net carbs. Westend61 - Getty Images

4) Bell Peppers Use these multi-colored peppers in a variety of ways, like in stir-fry, eggs, and fajitas, or as a dipper for keto spreads. Michalczyk notes they're "packed with vitamin C and potassium, which is great for active bodies." There are 5.9 net grams per half a cup chopped. Oleg Golovnev / EyeEm - Getty Images

5) Arugula Dont underestimate this power green and just reserve it for garnish. This peppery green is a little different from kale and spinach, but like them, is low in carbs and high in nutrition. It's also a good source of folate, calcium, potassium and magnesium, which are great for your blood pressure, says Michalczyk. There are 0.4 grams of net carbs in a full cup. Westend61 - Getty Images

6) Zucchini This summer squash is a perfect substitute if you are wanting pasta but adhering to the keto diet, says Michalczyk. Spiralize it, and you may not even know the differenceespecially if you have a flavor-packed dressing and some meatballs on top. Its filled with vitamin C, A, and calcium, plus it's low in carbs, she says. There are just 3 grams of net carbs per 1 medium-sized zucchini. Michelle Arnold / EyeEm - Getty Images

7) Broccoli With just 2 grams of net carbs per cup, broccoli is a major superfood that should be a staple on the keto diet, says <a href="https://twitter.com/nonutritionfear?lang=en" id="f1fd78cc-8331-35d8-a2ac-ab8b0c8c3052"> Suzanne Dixon, RD </a> . Its high in fiber and protein to keep you full and you can use it in just about anythingstews, soups, and keto makeovers of your favorite foods like casserole. Edelweiss Spykerman / EyeEm - Getty Images

8) Cauliflower Cauliflower has a similar nutrition profile to broccoli. Its also a great cruciferous veggie to choose when youre on keto, says Dixon, as it has 1.5 grams of net carbs per half a cup. Its pretty bland in taste, but thats the beauty of it, as you can adapt it to whatever you are making with the right spices and sauces. Nora Carol Photography - Getty Images

9) Celery Take advantage of celerys high water content to prevent the <a href="https://www.menshealth.com/nutrition/a26234592/keto-dry-mouth/" id="2c5c8996-8910-3dbb-a698-2db2c00ba476"> dehydration thats often associated with keto </a> . With just 1 gram of net carbs in a large stalk, its a great addition for soups, or as a crudit for a dip (or with nut butter on top), says Dixon. Dmitrii Ivanov - Getty Images

10) Cabbage Cabbage is delicious when stuffed into keto fajitas, used in soups, or made into coleslaw with a rich, creamy high-fat dressing thats keto-friendly. It has 2 grams of net carbs per cup shredded, so you can eat a lot in one sitting without falling out of ketosis, says Dixon. Creativ Studio Heinemann - Getty Images

11) Asparagus Asparagus has just 2 grams of net carbs per 1 cup chopped, and it is super versatile, Dixon says. This green veggie is high in fiber and folate. Add it to stir-fry, grill it, or use it in your slow cooker for hearty stews. fcafotodigital - Getty Images

The 11 Best Keto-Friendly Vegetables That Are Low in Carbs and Won't Knock You Out of Ketosis

Its a method called pool testing, or pooling, and its aimed to provide better insight on exactly where the coronavirus hotspots are and arent for a communityits not a better way to test you individually. If a community knows there are cases, it can enact appropriate precautions quickly. Thats important in this very communicable disease.

Also known as batch testing, pool testing is different than other testing methods since it takes the testing samples from many people at once and tests them for coronavirus together. This is how it lowers the need for supplies (like the reagents required to do the test) and time.

If the test comes back with the presence of a positive reading for the virusamongst the group as a wholethen each person in that testing pool would have to be tested individually and have their results analyzed to see whose sample amongst the group has the positive result.

If the test is negative, then the testers are done with that group and can move on to the next.

<h1> What are the benefits of pool testing? </h1>

Whats the draw? If everyone is negative, then youre done, Ashish Jha, director of the Harvard Global Health Institute at Harvards T.H. Chan School of Public Health, told <a href="https://www.washingtonpost.com/health/what-is-pool-testing-and-how-does-it-work/2020/06/26/33eee7ea-b7e4-11ea-a510-55bf26485c93_story.html" id="5f5efcf5-ce1e-380f-a18d-d809c4304bbe"> The Washington Post </a> .

Pool testing was first used back during World War II, when people were being tested for STDs such as syphilis and HIV. And now it could come in handy again, to help provide much-needed speed and insight on where and how the pandemic is spreading.

You are able to target many more people at once to test, which is a major pro, yet there are some drawbacks that come with pool testing, too.

<h1> What are the drawbacks to pool testing? </h1>

The trade-off is that theres reduced sensitivity. Its kind of a balance, said Benjamin Pinsky, director of the Clinical Virology Laboratory at Stanford Universitys School of Medicine also told The Washington Post. Samples with low viral loads are more likely to pass through undetected when in a pool than through individual testing methods, he explained.

Researchers have suggested that pool testing works best for groups that are between three and 50 people. The larger the pool, the more likely a positive case with a low viral load will be too diluted to lead to a detection of the virus within the results. Researchers are still working to improve methods and find ways to make diagnosing a positive case from a pool easier.

<h1> So, does pool testing work? </h1>

Pool testing could work due to the benefits of reducing need for resources and time, but there are the drawbacksthe pandemic is too vast and has infected too many people, so its likely a large amount of individual testing would still need to occur.

Pool sampling works best in large populations in which the infection rate is lowand there may not be that many of them at this point. If you are working with a large group where a number of people may be positive, its not helpful to group them together, because the group will be positive and then individual testing still needs to be done.

Right now, some labs are now preparing to undergo clinical pool testing, pending approval from the FDA. It remains to be seen how those efforts pan out and whether its a useful strategy to strategically roll out in the US.

Testing has been a hot issue around <a href="https://www.menshealth.com/coronavirus/" id="9b71fb91-e3de-35cf-a64a-d60490a003e2"> COVID-19 </a> , and to stop the spread, experts are looking into a new way of testing that could safe time, effort and supplies.

How the New Coronavirus Testing Strategy Called 'Pooling' Might Work

If your whole prevent-a-sunburn strategy failed, then youre going to want something to soothe your sunburn, and believe it or not, there are some essential oils that can actually help you do that. (Assuming youve already taken the all-important step of getting out of the sun.)

Essential oils arent sunburn prevention, of course. (For avoiding a sunburn in the first place, check out our list of the <a href="https://www.menshealth.com/grooming/a19526911/best-sunscreens-for-men/" id="74027fdd-eafa-36de-a55a-ec7b1f3bfe5d"> best sunscreens for men </a> .) But certain essential oils can have a welcome, cooling sensation and some are believed to help pain and inflammation.

The goal of using essential oils for a sunburn is to hydrate damaged skin, provide antioxidants to help repair injured cells, and to soothe and calm inflammation, says <a href="https://www.batraskincare.com/" id="f1dc47c3-e87e-3d4b-ac7f-394da1663b8e"> Sonia Batra, </a> MD, MPH, a dermatologist and co-host of the television show <a href="https://www.thedoctorstv.com/doctors/sonia-batra#:~:text=Sonia%20Batra%20is%20a%20co,president%20of%20the%20Student%20Council." id="980e6e62-2f94-3d74-abfb-e364c3a41a8c"> The Doctors </a> . And the smell can be soothing as well.

Of course, you never want to use essential oils directly from the container on your skin. Essential oils should always be diluted in a carrier oil before applying to skin. The usual combination is 3 to 5 drops of essential oil to 1 ounce of carrier oil, she says. Common carrier oils include coconut or sweet almond oil.

You can also mix a few drops of an essential oil into a sunburn soother such as aloe vera gel or oatmeal, Dr. Batra says. Always test the essential oil mixture on a small patch of skin first, before applying to a larger area of skin. This helps avoid any potential irritation, allergy to the skin or worsening of the burn. But which ones might actually do something when your sunburn is making you miserable? Check out the best options.

<h1> The best essential oils for soothing sunburns </h1>

Peppermint essential oil contains menthol, which is a cooling agent, and it can help temporarily relieve pain and can tackle that hot feeling from minor sunburns. Look for an oil that contains at least 44% free menthol, Dr. Batra says. Other properties of peppermint essential oil that can help with sunburn include its anti-inflammatory and antiseptic effects, she adds. Those help decrease redness and swelling and help promote healing.

This oil is well known for relaxing you and helping you get to sleep, but a lesser-known benefit is that it can help relieve sunburns. Lavender essential oil has anti-inflammatory and antioxidant properties which can help soothe and repair a burn, Dr. Batra says. Lavender oils antimicrobial properties help lower the risk of fungal or bacterial infection, as well, she adds.

Chamomile provides antioxidants and has an anti-inflammatory effect on burns. This helps to reduce redness, swelling and pain, she says. Plus, its very soothing on the skin. Consider putting it in a bath with some oatmeal, too.

Tea tree oil is used for a variety of skin conditions, and burns are one of them. The active ingredients in tea tree oil give it properties that are antiviral, antibacterial and antifungal, she says, so you can avoid getting any infections from the burn.

In addition, it has anti-inflammatory effects that decrease blistering and peeling, she says. Tea tree oil is also calming and reduces pain.

<h1> Try these other DIY sunburn soothers </h1>

To soothe sunburned skin, you can draw a warm (not hot) bath and add one cup of plain oatmeal and a few drops of peppermint oil, Dr. Batra says. They work well together to ease the burn: The vitamins, minerals and lipids in oatmeal will hydrate skin while the menthol in the peppermint oil will provide a cooling effect.

Dr. Batra recommends combining the following in a 4-oz spray bottle: 1 oz pure aloe, 1 oz coconut oil, 2 oz witch hazel, 5 drops peppermint oil and 5 drops lavender oil. Mix well and spray on sunburned skin.

If you just dont have time for DIY right now, check out the <a href="https://www.menshealth.com/health/g32905087/best-sunburn-relief-lotions/" id="c6de637d-02b4-36a8-a5ef-ddcf3dd3fc91"> best sunburn soothing lotions you can buy </a> , and the <a href="https://www.menshealth.com/health/a32907253/sunburned-lips/" id="461cbc23-22b7-3ac9-ae57-f65429e2c6ba"> best way to treat sunburned lips </a> .

4 Essential Oils That'll Help Soothe Your Sunburn

Its a no-brainer that sunburn is not good. It messes with your cells and raises your risk of skin cancer, it predisposes you to wrinkles, and if you got it today or yesterday, it just plain hurts.

And maybe you've even heard "experts" telling you that you should stick to those lean <a href="https://www.menshealth.com/nutrition/a27053487/benefits-of-protein/" id="30696c97-1ef0-3617-a16d-c4a694ca7fe1"> proteins </a> and vegetables while avoiding fruit, which contains sugar and sugar, these so-called experts argue, makes you fat.

Fruit is great for weight loss. In fact most have a high water content which also helps with satiety and fullness, says <a href="https://www.onceuponapumpkinrd.com/" id="e7f814bd-7a1f-38fb-afbd-5ab66c3624cd"> Maggie Michalczyk, M.S., R.D </a> . Sweet fruits are also great to swap in for higher-calorie desserts when youre looking to lose weight, too.

So, for these picks, youre totally able to enjoy them as part of a healthy weight loss routine and incorporate them into meals and snacks. The bottom line here is that fruit is great to incorporate into your diet when you're trying to lose weight because it contains beneficial nutrients like vitamins, minerals, and fiber. Plus, they're loaded with antioxidants for very few calories, says Michalczyk.

As a general rule, stick with one serving of fruit at a time and choose these 11, which happen to be the highest in nutrient density and best for weight loss.

Young man in swiming pool surrounded by pineapples

Pineapple is bursting with many vitamins and minerals and is a great fruit to satisfy your sweet tooth. Snack on pineapple for more vitamin C, manganese, and antioxidant power, she says. Add to smoothies or make a pineapple granita for a cold treat.

Watermelon is 92 percent water. Its water helps to fill you up, plus you're getting the antioxidant lycopene, which can be protective of prostate cancer in men, she says. Plus, watermelon is refreshing during the warmer months and goes well in pretty much any dish. Make a simple salad with mint and feta, topped with a drizzle of olive oil.

You often hear about the grapefruit diet as a means to lose weight, but is it effective? While grapefruit won't suddenly melt fat away, the water content of grapefruit can help you to feel fuller, she says. Eat half a grapefruit for breakfast with a bit of honey and Greek yogurt.

Close up of man holding bunch of green pears.

One pear contains six grams of fiber, making pears a great fruit to help keep you full, help you to eat less, and hopefully lead to weight loss, she says. Pears are also a good source of potassium, an important mineral for active muscles, she explains, so enjoy it after a tough workout in a salad or with some nut butter.

Technically a fruit, avocados are great for weight loss because they contains healthy fat. That fat can help keep you fuller for longer. While it's not a low-calorie fruit, its fat content, along with healthy monounsaturated fat, is great for your heart and avocado contains vitamin E and potassium, she says. Try some a post-workout smoothie.

Blueberries are a good source of fiber, helping with fullness and they make for a great snack, perfect for adding to oatmeal or a smoothies, and are easy to take on-the-go, she says. Plus, they have antioxidants to improve your heart health and protect your skin.

Active young man eating berries from a plastic cup in a public park

These berries are a great source of fiber. They contain eight grams of fiber per cup, which will help to keep you full, especially if you pair them with a source of protein like nuts, or nut butter, she says.

"Low in calories, and high in nutrients, strawberries are a great addition to your diet if you're trying to lose weight because they will help to satisfy your sweet tooth with their natural sweetness," she says.

Oranges are a low-calorie fruit that contain lots of vitamin. "They're hydrating, tart, and make for a good snack paired with a source of protein that will fill you up," she says. Pair them with chicken in a salad.

"These are a good fruit for weight loss because of the fiber they contain, but be sure not to skip the skin. Their skin is where most of their fiber is found," she says. Pairing an apple with hard-boiled eggs or a meat stick makes for a good snack that contains protein and fiber that will fill you up and prevent you from snacking on unhealthy things as you're trying to lose weight.

"Mangoes are another good low-calorie fruit to add to your diet when trying to lose weight since they contain fiber, vitamin C, and folate, she says. Add one to a post-workout smoothie or have as a snack with a source of protein for a satiating and nutrient-dense snack.

These Are the 11 Best Fruits for Weight Loss

If youre trying to drop a few pounds, you likely already know the satisfying powers of lean protein and the filling properties of fiber. You're probably hip to grilled chicken breast and steamed broccoli (and maybe even getting pretty sick of them.)

Ticks carry organisms that cause illnesses such as Lyme disease, Rocky Mountain spotted fever, ehrlichiosis, tularemia, viral encephalitis, and hemorrhagic fevers, says dermatologist and co-host of the television show <a href="https://www.thedoctorstv.com/doctors/sonia-batra" id="e27a6855-95ff-344a-a172-a0e734f95d70"> The Doctors </a> , <a href="https://www.batraskincare.com/" id="469b3d7f-121f-3d1f-a3e1-32488583b79f"> Sonia Batra, MD </a> . And some of what they carry can cause allergic reactions and nerve paralysis, she says.

Whats more your chances of coming in contact with a tick have risen: Tick-borne diseases have increased dramatically in number in the US over the past two decades, she says.

Several reasons for this are newly discovered disease-causing germs in ticks, increased numbers of illnesses caused by tick bites, expanded geographic areas where ticks are found, and even new species of ticks found in the US, she explains.

How do you know if youve been bitten? Heres what to know about where youre likely to encounter ticks, the best ways to protect yourself from a tick bite, what a tick bite looks like, and what to do if you suspect youve been bitten.

<h1> When you come in from outdoors, check for the tick itself </h1>

Dont just check for tick bites. Every time you come in from being in wooded areas or places with a lot of grass or brush, do a tick check. Look yourself over completely (use a mirror to see your back) check any pets that were with you, and try to shower as soon as possible.

Carefully check common sites for tick attachment which are under the arms, around and in ears and the scalp, inside the belly button and around the waist, and the backs of knees and between the legs, she says. You have to look close: Some ticks can be as small as a poppyseed; others can be about the size of a pencil eraser.

Initially, the tick will still be attached, and you will see its body and legs. In some people, a hive will form around the site of attachment after a few hours, and this can be itchy or painful, Dr. Batra says.

This image from Instagram user @deer_stalker_uk shows a tick bite where the tick is still on the skinthis is how small some ticks can be. This was found under a watch strap:

The infected area can also be red, swollen and bruised. Ticks can remain attached for 7 to 12 days before they become engorged with blood and fall off, she says, and while attached, they can cause fever, chills, headache, vomiting and abdominal pain. So these indicators might mean theres a tick on you.

These symptoms are called tick bite pyrexia, and they will usually improve within 12 to 36 hours once the tick is removed, she says.

One of the most commonly recognized signs of a tick bite is a bulls eye-shaped red rash with a central paleness that extends outwards over days to week. And its associated with Lyme disease. If you see this rash, you need to get yourself to a doctor ASAP.

This image from @lymenow, a community group for those who have experienced Lyme Disease, shows the bullseye rash:

And take note: Sometimes there will be no rash despite the bite. By some estimates, 20 to 30 percent of people who develop Lyme disease never had a rash, she says. If you find an embedded tick and start feeling sick, call a doctor. (Or if you see a rash even if you don't feel sick, call the doctor.)

The rash that occurs after the bite can help guide treatment. For example, a bulls eye rash may signify Lyme disease, while swelling and signs of bleeding in the skin would point to Rocky Mountain spotted fever, Dr. Batra explains.

But it cant always tell the whole story, so its important to try to identify the type of tick since they can carry different types of infections.

Typical ticks youll encounter in the U.S. include:

<h1> Deer ticks, also called blacklegged ticks. </h1>

This species carries Lyme disease as well as other illnesses, where the female tick has an orange body and black oval on its back towards the head, she says. The rash caused by this type of tick usually starts red and gradually expands to create a central paleness in color. Identifying this type of tick and bite is important, as Lyme disease can cause long term neurologic and joint problems, she says.

The females are brown and have a white spot in middle of their backs and they can carry Rickettsia, Ehrlichia, and Borrelia, she says. They may also be associated with a newly-described condition that can cause an allergy to red meat (alpha-gal allergy). Their bite often looks like a raised, red welt, but occasionally it can cause a bulls eye rash that expands with that same paleness at the center and some redness at the periphery of the spot or area that bites from deer ticks are known for.

These gray or brown ticks carry Rocky Mountain spotted fever and tularemia, and when attached, they often look like oblong small balls or marbles with attached legs, she says. These ticks often prefer to feed on dogs but can also be transferred to humans. The site of a bite may be red or ring shaped and inflamed.

For more help identifying the type of tick, check out the extensive tick identification information at <a href="https://tickencounter.org/tick_identification" id="80ef8488-bee2-3ba3-a589-c0f79eae5a3d"> The University of Rhode Islands TickEncounter </a> site.

With all types of ticks, it is important to attempt to remove the tick with pointed tweezers and use a slow, steady pressure so that the mouth parts are also removed. Sharp sudden pressure can break off the mouth parts and leave them embedded in the skin, and then they will need to be cut out, she says.

Of course, the best way to manage ticks is not to get them at all. See <a href="https://www.menshealth.com/health/a27511535/best-tick-repellent/" id="ceed9a30-f868-31ed-a115-be85c387c798"> which repellents work best </a> against ticks.

How to Know if You’ve Been Bitten by a Tick

Along with the great outdoorswhether thats the backwoods, your back yard, your local park, or your favorite running trailcomes insects. And certain insects like ticks can come with trouble.

There are several reasons why your ankles and feet might swell. Some are linked to medical conditions, others are sports- or lifestyle-related. In the case of the latter, you can help decrease the swelling with a few lifestyle tweaks. But if you cant figure out pretty quickly whats causing them, its worth a trip to a doctor to find out if theres something bigger going on inside your bodylike heart disease or hypertensionthat could be the culprit and can be attended to.

Heres a rundown of some of the main reasons you might have swollen ankles, plus a few tips for dealing with them.

<h1> 1) Youre ankle is swollen because you're injured </h1>

Any injury to a tendon, muscle, <a href="https://www.menshealth.com/fitness/a30454684/sprained-ankle/" id="455c5224-b59b-30b4-ae6d-3bfbebde2ca9"> ligament </a> , or bone can cause inflammation around the injured area, which leads to swelling. This type of swelling can present with a bruise along the affected area and can occur minutes or even hours after injury, says podiatrist <a href="https://www.drcanuso.com/" id="d7a30c40-8e13-3f3c-ac5d-e57ce3614135"> Dana Canuso, MD </a> .

At the end of a full day of walking and sitting, gravity has been consistently trying to pull fluid down to your ankles and feet. So they might be more swollen than when you first woke up. Our muscles and veins constantly have to work against gravity to filter the fluid up to our heart, but if there is an imbalance and gravity wins, you see that characteristic end-of-day swelling, says Dr. Canuso.

If you know you will be on your feet for a long, long time in a day, you might consider wearing looser or more comfortable shoes so youre prepared for your feet and ankles to expand and not hurt you by evening. And take breaks to sit down or elevate your feet and legs when you have a bit of downtime to break up the day.

At the end of the day, elevating feet can help resist gravity and bring the fluid up to where it needs to go. And if youre sitting at work all day, frequent short walks will activate your leg muscles and push the fluid up out of your legs, says Dr. Canuso. Walking is the single best way to decrease feet and ankle swelling, she says. Bonus move: When you stand up, take a moment to do calf raises (just raise up on your toes and lower back down), which activate the leg muscles and help your limbs process the fluid.

<h1> 3) Your ankles are puffy because you've been working out </h1>

Runners often complain of swelling in particular. One of the drawbacks of long-distance running is that it tends to cause extra swelling in the lower extremities, says podiatrist <a href="https://www.premier-podiatry.com/" id="915047ba-cd24-3e3c-a0ec-e52a618f247f"> Velimir Petkov, DPM </a> .

If you can imagine your legs as a pendulum when you exercise, especially while running, centripetal force is working on your feet and ankles. Over long runs, this force can be greater than the ability of your muscles and veins to move the fluid towards your heart, which causes the fluid to sit at the end of your legs, says Dr. Canuso.

Bike riding for extended periods of time can also cause swelling, too. The way you are seated on a bike can slightly compress the lymph nodes in your abdomen and groin keeping them from effectively processing fluid, she explains.

If you have issues with ankle swelling when exercising, wearing compression socks and compression workout clothing may be helpful. These add pressure to the outside of the leg, ankles, and feet helping to keep the fluid from entering the interstitial space and aiding in effectively pushing it up to the heart, Dr. Canuso says.

Consider <a href="https://www.menshealth.com/style/a29248396/mens-health-sneaker-awards-2019/" id="f015314c-f74e-3983-a341-69b648d5f53f"> buying different shoes </a> as well. My recommendation is to buy sneakers or running shoes in the afternoon, preferably after a run, because that is when your feet and ankles tend to be the most swollen, says Dr. Petkov.

<h1> 4) Your diet is high in sodium </h1>

A diet high in salt can cause uniform swelling throughout the body, especially in the feet and ankles, says Dr. Cansuo. This swelling normally resolves quickly if your diet is modified. Reducing dietary salt intake will decrease the amount of water your body retains. Season your food with spices and herbs instead of salt and cook at home with whole foods when possiblerestaurant food and processed foods tend to be high in sodium. (The <a href="https://www.menshealth.com/nutrition/a25558747/dash-diet-beginners-guide/" id="779ffab0-cca5-3187-aab9-a299b704aaee"> DASH diet </a> is notoriously good at being tasty without sodium.)

Damage to the lymph system or nodes can occur with cancer, surgery, severe trauma or infection, Dr. Canuso says, and it can worsen over time. This can cause lymphedema, a condition in which your body is not able to process the excess fluid, so it builds up in the interstitial space in your legs, ankles and feet. You definitely need see a doctor for assistance in management with this.

<h1> 6) You have a blood clot, or DVT </h1>

Swelling that occurs with blood clots has a very characteristic red and painful presentation. Deep venous thrombosis, or DVTs, are a sudden onset of pain and swelling caused by a blood clot, Dr. Canuso says. <a href="https://www.menshealth.com/health/a19538973/blood-clot-deep-vein-thrombosis-symptoms/" id="87854eef-6814-3ec3-a0da-1348166ec47d"> DVT </a> s usually come on suddenlytheyre also linked to sitting for a long time without moving in a tight airplane rowand the limb can be red and extremely painful. If you even remotely think you have this, get to a doctor right away. The clot can travel to the lungs and be fatal.

<h1> 7) Your medications are making your ankles swell </h1>

Certain medications, especially blood pressure drugs, diabetes meds, and steroids can cause swollen ankles and feet (find out more about <a href="https://www.menshealth.com/health/a29640531/swollen-feet-causes/" id="9f26ca6c-c67b-3ace-afde-dd07d83fde5f"> swollen feet </a> here). If you just started taking a medication and are plagued by swollen ankles, ask your pharmacist and doctor if your medication could be the cause.

<h1> 8) You have high blood pressure </h1>

High blood pressure tends to be the result of kidney insufficiency, Dr. Petkov says. The kidneys cant help the body excrete extra fluid, and the fluid tends to accumulate mainly in the lower extremities. Over time, this can lead to venous insufficiencythe pathological process in which the vein valves become increasingly incompetent. If you have high blood pressure, you should be seeing a doctor for management, anyway; be sure to bring up the ankle swelling. A different medication or better control over your blood pressure may help.

Certain types of uncontrolled <a href="https://www.menshealth.com/heart-health/" id="b6a843ed-90d8-3d1c-a990-673aa755e604"> heart disease </a> can make ankles swell as well. When your heart isnt working well, it cant pump blood back to the heart from the extremities as efficiently, and it can pool around the ankles. If you have swollen ankles and cant figure out why, its worth a trip to the doctor.

<h1> Are some people more prone to having ankle swelling? </h1>

People with jobs with little variation in movement which can include sitting all day or standing all day are more prone to swelling, says Dr. Canuso.

And you might be more at risk if youre very active or have a history of hypertension or chronic venous insufficiency, says Dr. Petkov. Another factor that leads to a higher likelihood of ankle swelling: <a href="https://www.menshealth.com/uk/weight-loss/a759282/how-to-get-rid-of-belly-fat/" id="6b53eba8-374f-3182-adb9-a0fd77c702a3"> Belly fat </a> . This places extra pressure on the lymph nodes of the groin.

In addition to specific tips based on your specific problem, the advice is this: Stay moving, keep sodium low, put your feet up, and consider taking an Epsom salts bath, says Dr. Petkov. Soaking your feet and ankles in lukewarm water and Epsom salts is proven to reduce swelling.

8 Reasons Your Ankles are Weirdly Swollen

Sometimes you look down and all of a sudden you have a little bulge where your ankle bone used to be. Other times, swollen ankles make you feel as though theres a chain around that joint.

Cheesy BBQ Chicken-Stuffed Zucchini Boats Cheesy, flavorful, and still full of veggies? What more could you possibly want in a dinner... <a href="https://www.ambitiouskitchen.com/cheesy-bbq-chicken-stuffed-zucchini-boats/" id="3b207cb4-3369-34cc-aab3-4ec6c17270aa"> GET THE RECIPE </a> Per serving: 398 calories, 17.1 g fat (8 g sat), 24.9 g carbs, 3.9 g fiber, 12.1 g sugar, 35.8 g protein Ambitious Kitchen

Butternut Squash Broccoli Cheddar Chicken Couscous Couscous, leftover chicken, and some veggies are all you need for this hearty but simple weeknight meal. <a href="https://www.ambitiouskitchen.com/roasted-butternut-squash-broccoli-cheddar-chicken-couscous/" id="0ab710d0-d8d1-3e5b-a09a-7b6c21fd54aa"> GET THE RECIPE </a> Per serving: 543 calories, 18.9 g fat (6.8 g sat), 26.4 g carbs, 6.3 g fiber, 8 g sugar, 42.4 g protein Ambitious Kitchen

Chicken And Sweet Potato Shepherds Pie Shred leftover chicken to whip up this cozy shepherds pie made with antioxidant-packed sweet potato. <a href="https://thetoastedpinenut.com/shredded-chicken-sweet-potato-shepherds-pie/" id="ca5154b0-f8c6-31b7-af5a-3b484b383fd1"> GET THE RECIPE </a> Per serving: 315 calories, 15.6 g fat (7.7 g sat), 18.2 g carbs, 922 mg sodium, 2.4 g fiber, 4.4 g sugar, 24.8 g protein The Toasted Pine Nut

Curried Chicken Salad Lettuce Cups This curry chicken salad is loaded with spice, while the lettuce wraps get some greens in and keep carbs low. <a href="https://thetoastedpinenut.com/curried-chicken-salad-lettuce-cups/" id="e6ab4d6d-0bef-3fcd-a988-89fd72a3b51c"> GET THE RECIPE </a> Per serving: 412 calories, 25.5 g fat (6.3 g sat), 10.1 g carbs, 433 mg sodium, 1.2 g fiber, 2.6 g sugar, 35.3 g protein The Toasted Pine Nut

Caprese Chicken Skillet Craving Italian? Top leftover grilled chicken with mozzarella, basil, and tomato for a low-carb meal that tastes like bruschetta. <a href="https://thetoastedpinenut.com/low-carb-caprese-chicken-skillet/" id="9be79a5b-1fb6-324b-afd0-8c44773f565d"> GET THE RECIPE </a> Per serving: 406 calories, 20.3 g fat (8.7 g sat), 13.8 g carbs, 730 mg sodium, 1.2 g fiber, 9 g sugar, 43.7 g protein The Toasted Pine Nut

Almond &amp; Apricot Chicken Salad This light, refreshing salad has warm-weather vibes thanks to fresh apricots. It's a great go-to when you're looking for some sweetness. <a href="https://www.asaucykitchen.com/apricot-chopped-chicken-salad-toasted-cumin-vinaigrette/" id="880b27f6-7bd4-3fbe-a5a5-0b0566acc33c"> GET THE RECIPE </a> Per serving: 318 calories, 23 g fat (3 g sat), 11 g carbs, 158 mg sodium, 3 g fiber, 8 g sugar, 19 g protein A Saucy Kitchen

Vietnamese Chicken Salad Diced chicken is the perfect base for this fun chicken salad, which gets a crunch from peanuts and packs plenty of veggies. <a href="https://www.asaucykitchen.com/vietnamese-chicken-salad/" id="2fbc615c-b910-353e-a341-28a46d3397b4"> Get the Recipe </a> Per serving: 171 calories, 14 g carbs, 913 mg sodium, 2 g fiber, 5 g sugar, 17 g protein A Saucy Kitchen

Kale &amp; Chicken Pesto Soup This Whole30-compliant soup is totally comforting, loaded with the good stuff, and deliciously creamy. <a href="https://www.asaucykitchen.com/chicken-pesto-soup/" id="f35a7729-1406-326b-abe7-1194ed1cf566"> GET THE RECIPE </a> Per serving: 305 calories, 4 g fat, 8 g carbs, 292 mg sodium, 1 g fiber, 2 g sugar, 16 g protein A Saucy Kitchen

Slow Cooker Hawaiian Shredded Chicken With a little natural sweetness, this shredded chicken is perfect in collard green wraps with colorful veggies and creamy avocado. <a href="https://therealfoodrds.com/slow-cooker-hawaiian-shredded-chicken/" id="2f6acd0a-6164-3f3f-aef1-e2a47ed063b2"> GET THE RECIPE </a> Per serving: 190 calories, 5 g fat, 10 g carbs, 400 mg sodium, 1 g fiber, 7 g sugar, 24 g protein The Real Food Dietitiens

Blueberry Chicken Salad with Rosemary This light, fruity chicken salad feels fancy thanks to the herb rosemary. Stuff it into sandwiches, spoon it into lettuce cups, or put it on greens. <a href="https://therealfoodrds.com/blueberry-chicken-salad-rosemary/" id="afe960fb-c6ad-31fe-a8c2-25bf854dc282"> GET THE RECIPE </a> Per serving: 264 calories, 17 g fat, 2 g carbs, 400 mg sodium, 1 g fiber, 2 g sugar, 22 g protein The Real Food Dietitians

Chicken Tortilla-less Soup This Mexican-inspired soup is full of flavor thanks to spicy jalapeo, fresh herbs, and chunky avocado. <a href="https://therealfoodrds.com/chicken-tortilla-less-soup/" id="e584d24a-412f-3386-ab68-e458c83a81f2"> GET THE RECIPE </a> Per serving: 233 calories, 6 g fat, 19 g carbs, 582 mg sodium, 4 g fiber, 8 g sugar, 25 g protein The Real Food Dietitians

Pesto Chicken-Stuffed Sweet Potatoes This paleo meal puts leftover chicken to good use. It's ready in just about an hour and easy to prep in bulk. <a href="https://www.paleorunningmomma.com/chicken-pesto-stuffed-sweet-potatoes-paleo-whole30/" id="a7c3684a-50ed-3859-ae21-b07c2b36592d"> GET THE RECIPE </a> Per serving: 573 calories, 41 g fat (5 g sat), 31 g carbs, 567 mg sodium, 6 g fiber, 6 g sugar, 22 g protein Paleo Running Momma

Paleo Pesto Chicken Spaghetti Squash Throw together spaghetti squash, leftover chicken, and pesto for this absurdly quick weeknight meal. (Non-paleo pro tip: top with a heavy hand of shredded Parmesan.) <a href="https://www.paleorunningmomma.com/chicken-pesto-paleo-spaghetti-squash/" id="ccdf4b70-2c5f-3630-ab1c-55e9932c68c2"> GET THE RECIPE </a> Per serving: 358 calories, 20 g fat (6 g sat), 18 g carbs, 459 mg sodium, 3 g fiber, 7 g sugar, 27 g protein Paleo Running Momma

Chicken Spaghetti Squash Pad Thai I call this "Thai takeout, but make it healthy." Your leftover chicken has never been more crave-worthy. <a href="https://www.paleorunningmomma.com/spaghetti-squash-pad-thai-with-chicken-paleo-whole30/" id="83b3410b-b2a8-35c1-a36d-a03cec684035"> GET THE RECIPE </a> Per serving: 358 calories, 21 g fat (3 g sat), 30 g carbs, 465 mg sodium, 6 g fiber, 14 g sugar, 23 g protein Paleo Running Momma

Dairy-Free Chicken and Vegetable Risotto This risotto doesn't need dairy to be creamy AF. Leftover chicken (cubed or shredded works best) adds extra texture and protein. <a href="https://www.onelovelylife.com/chicken-vegetable-risotto/" id="1a5b0e06-3db4-3b48-a217-53b007b8c7ac"> GET THE RECIPE </a> Per serving: 301 calories, 5.9 g fat, 41.4 g carbs, 75.5 mg sodium, 2.5 g fiber, 2.5 g sugar, 1.2 g protein One Lovely Life

Salsa Verde Chicken and Rice Soup This hearty soup has spicy vibes, so you'll feel warm and satisfied with every spoonful. <a href="https://www.onelovelylife.com/salsa-verde-chicken-and-rice-soup/" id="5387f635-1f28-31f4-af66-a085a926a82c"> GET THE RECIPE </a> Per serving: 184 calories, 2 g fat, 21.5 g carbs, 492.8 mg sodium, 3.6 g fiber, 1.9 g sugar, 19.1 g protein One Lovely Life

Ginger Chicken Noodle Soup Chicken noodle soup is the ultimate comfort food, and ginger makes this recipe extra fragrant. <a href="https://www.onelovelylife.com/asian-chicken-noodle-soup/" id="90405209-ba86-3a9e-a300-11f675982608"> GET THE RECIPE </a> Per serving: 111 calories, 2.1 g fat, 13.1 g carbs, 782.4 mg sodium, 1.1 g fiber, 1.7 g sugar, 10 g protein One Lovely Life

Paleo Buffalo Chicken Casserole with Ranch This casserole is like buffalo chicken dip but totally good for you (and totally meal-worthy). <a href="https://40aprons.com/paleo-buffalo-chicken-casserole-whole30/" id="be1a1dbf-1bce-3fdf-afee-db67f1f18394"> GET THE RECIPE </a> Per serving: 660 calories, 57 g fat (16 g sat), 12 g carbs, 1627 mg sodium, 3 g fiber, 4 g sugar, 25 g protein 40 Aprons

Costco-Style Shredded Chicken Salad Costco is famous for their chicken salad, and this recipe nails the creamy deli-style classic. <a href="https://40aprons.com/shredded-chicken-salad-costco/" id="6e203f8d-7d0f-3b7e-abb5-25dda16a7702"> GET THE RECIPE </a> Per serving: 448 calories, 30 g fat (5 g sat), 3 g carbs, 1304 mg sodium, 1 g sugar, 37 g protein 40 Aprons

Healthy Chicken Pot Pie Soup This paleo and Whole30-friendly version of chicken pot pie soup is rich, creamy, and full of good-for-you protein and fiber. <a href="https://40aprons.com/instant-pot-healthy-chicken-pot-pie-soup/" id="bd72d6aa-5064-380e-a5de-d5058fa3fd23"> GET THE RECIPE </a> Per serving: 545 calories, 35 g fat (18 g sat), 40 g carbs, 871 mg sodium, 6 g fiber, 7 g sugar, 22 g protein 40 Aprons

Chicken Bacon Ranch Casserole Use shredded or diced cooked chicken in this rich casserole, which gets flavor from bacon and greens from either broccoli or spinach. <a href="https://www.wholesomeyum.com/recipes/chicken-bacon-ranch-casserole-recipe-easy-low-carb/" id="02f90b96-db5b-329b-adfc-4c9572179dba"> GET THE RECIPE </a> Per serving: 469 calories, 31 g fat, 7 g carbs, 2 g fiber, 1 g sugar, 38 g protein Wholesome Yum

Easy Green Chile Chicken Tamales Feeling extra creative? Make spicy tamales with leftover chicken and turn your next meal into a straight-up fiesta. <a href="https://minimalistbaker.com/easy-green-chile-chicken-tamales/" id="45add49e-31c5-3373-aa0f-859efa6dccaf"> GET THE RECIPE </a> Per serving: 99 calories, 4.2 g fat (0.7 g sat), 8.3 g carbs, 232 mg sodium, 1 g fiber, 0.6 g sugar, 6.9 g protein Minimalist Baker

Grain-Free Burrito Bowls with Shredded Mexican Chicken These burrito bowls spice up shredded chicken with all sorts of colorful veggies and (of course) creamy guacamole. <a href="https://minimalistbaker.com/grain-free-burrito-bowls-with-shredded-mexican-chicken/" id="e06a6269-364a-3700-a64e-f6e41ed442ce"> GET THE RECIPE </a> Per serving: 394 calories, 11.4 g fat (1.6 g sat), 38.8 g carbs, 1014 mg sodium, 13 g fiber, 7.4 g sugar, 35.8 g protein Minimalist Baker

Pumpkin Black Bean Soup Throw leftover chicken into this fun twist on black bean soup, which gets flavor and fiber from pumpkin. It's as photogenic as it is filling. <a href="https://minimalistbaker.com/1-pot-pumpkin-black-bean-soup/" id="27d9631c-d7f9-3d65-a3f2-f243db6853ad"> GET THE RECIPE </a> Per serving: 345 calories, 8.9 g fat (4.3 g sat), 56.2 g carbs, 765 mg sodium, 17.2 g fiber, 12.1 g sugar, 12.2 g protein Minimalist Baker

Slow Cooker Chicken Tacos Stuff taco shells with shredded leftover chicken and top 'em with chopped veggies on your next Taco Tuesday. <a href="https://www.jessicagavin.com/slow-cooker-chicken-tacos/" id="4d5c68ee-1cd4-3b75-a7dc-abc9a0174004"> GET THE RECIPE </a> Per serving: 201 calories, 5 g fat (1 g sat), 18 g carbs, 420 mg sodium, 1 g fiber, 3 g sugar, 18 g protein Jessica Gavin

Broccoli Slaw with Chicken This crunchy, cold salad is high in fiber and antioxidants thanks to lots of colorful veggies. Top it off with sliced leftover chicken to make it a full meal. <a href="https://www.jessicagavin.com/broccoli-slaw-kale-salad-chicken/" id="7ce675c4-6d23-37ec-a2e1-2d48dbe8a50b"> GET THE RECIPE </a> Per serving: 448 calories, 14 g fat (2 g sat), 63 g carbs, 571 mg sodium, 9 g fiber, 33 g sugar, 23 g protein Jessica Gavin

Chicken Salad Sandwiches Use diced leftover chicken to make this creamy chicken salad. Then, turn it into a sammie you can feel good about by adding lettuce, tomato, and plenty of sprouts. <a href="https://www.jessicagavin.com/chicken-salad-sandwich/" id="b25af533-99e1-3cff-a8ff-e033908fe5a8"> GET THE RECIPE </a> Per serving: 416 calories, 21 g fat (3 g sat), 25 g carbs, 642 mg sodium, 1 g fiber, 3 g sugar, 29 g protein Jessica Gavin

28 Healthy Leftover Chicken Recipes That Taste Amazing

<a href="https://ods.od.nih.gov/factsheets/Zinc-Consumer/" id="1850bfa1-2adc-3401-a58f-09092e125b08"> Science </a> shows that zinc can help support a healthy immune system, assist in the healing of wounds, and aid in DNA development.

In one <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136969/" id="c9aef2bc-cb4d-301d-aa96-3d0e073a77b3"> review </a> , zinc lozenges were found to shorten the duration of the common cold by up to 40 percent, says <a href="https://shapedbycharlotte.com/" id="b632ae48-9452-338e-acdb-15f75ec09b99"> Charlotte Martin, M.S., R.D.N </a> . (This is not to say you have to consume your zinc in lozenge form, but more on that soon enough.)

Zinc is also needed for our sense of taste and smell, says <a href="https://www.onceuponapumpkinrd.com/" id="e7f814bd-7a1f-38fb-afbd-5ab66c3624cd"> Maggie Michalczyk, M.S., R.D </a> .

How much do you need? The U.S. Department of Health and Human Services lists daily zinc intake recommendation at 11 mg of zinc per day.

That's totally doable if you're eating a range of healthful foods. So doable that you definitely don't need a supplement to do it.

Here are the best foods to eat to make sure youre getting enough zinc in the day.

One cup of cooked lentils provides around 20 percent of your daily value (DV) for zinc. They're also are a good source of fiber and plant-based protein, says Martin.

Lentils can be used as substitute in a variety of your favorite meat dishes. Mix a can of brown lentils with your favorite marinara sauce and spices for an easy Bolognese, she says.

Or swap for ground meat on Taco Tuesday. You can also use cooked lentils as taco meat and serve in tortillas with taco seasoning and your favorite taco toppings, she says.

A two-tablespoon serving of hulled hemp seeds delivers about 20 percent of your daily value for zinc. I love adding them to my daily smoothie for a healthy fat, protein, and fiber boost. You can also use hemp seeds instead of nuts in a homemade pesto recipe if youre allergic to nuts, Martin says.

Nice. One ounce of dark chocolate (that's 70 to 85 percent cocoa solids) provides more than 8 percent of your daily value for zinc. Generally, the darker the chocolate the greater the zinc content, Martin says.

I love to make a dark chocolate chia pudding using unsweetened cocoa powder, chia seeds, coconut milk, and dates (to sweeten). You could also make easy, healthy breakfast cookies using just oats, mashed banana, and a sprinkle of dark chocolate chips, says Martin. Or just nosh on a square or two plain.

Small but mighty, pumpkin seeds are a good source of zinc with about 8 mg of zinc in a three-ounce serving. They're also a good source of plant-based protein and fiber, and easy to add to things like oatmeal, trail mix ,and on top of grain bowls, says Michalczyk. Plus, they have a nice crispy, crunchy texture, so you can use as an alternative to croutons in soups or salads, or as a breading on meat or fish.

About 3 ounces of Cheddar contains about 28 percent of the DV of zinc. Plus the zinc is very bioavailable meaning your body is readily absorbed by the body, says Michalczyk. Snack on cheese, or add it to salads or sandwiches for zinc, calcium, and some protein too, she says. You can pair with crackers or a piece of fruit, too, like an apple.

Hard-boiled, scrambled, poached, or over easythere are so many amazing ways to whip up a delicious egg dish that has a ton of protein and zinc. There's no wrong way to eat eggs and along with contain protein and other vitamins and minerals, 1 large egg contains around 5 percent of the DV of zinc, says Michalzyk.

Throw them on a salad, or toast them and add to roasted veggies for a nutty dose of nutrition. Pine nuts contain about 6.5 grams of zinc per 3-ounce serving, says Michalczyk. You can also use them for a hearty pesto with some walnuts and spread on cheese, toast, or pasta.

7 High-Zinc Foods Better Than a Supplement

Zinc is what you would call a "micronutrient." But just because it's not a macronutrient like <a href="https://www.menshealth.com/nutrition/a27053487/benefits-of-protein/" id="e5cbd07a-f84d-32c1-ad41-941dac24d55b"> protein </a> , <a href="https://www.menshealth.com/nutrition/a27086989/is-fat-bad/" id="4784ca3b-d82d-3d0a-a29a-767c1256a1ed"> fat </a> , or <a href="https://www.menshealth.com/nutrition/a27086988/are-carbs-bad/" id="ac1bce32-b5fd-3f75-a4e6-ad4a946ce974"> carbohydrates </a> does...

7 High-Zinc Foods That Are Way Better Than a Supplement

Vitamin C acts as an antioxidant in the body and is involved in many bodily functions, such as supporting a healthy immune system and heart health, stimulating collagen synthesis, and enhancing iron absorption, says <a href="https://shapedbycharlotte.com/" id="b632ae48-9452-338e-acdb-15f75ec09b99"> Charlotte Martin, M.S., R.D.N </a> .

So you should just drink a lot of OJ, right? Or, if you can't stand OJ, just take a supplement?

Well, <a href="https://www.menshealth.com/nutrition/a31337322/vitamin-c-coronavirus/" id="be58253e-2aac-3162-a87c-4464cd3e7015"> supplementation isn't exactly the way to go </a> . And there's a world of delicious options beyond orange juice.

It's also not that hard to consume your daily recommended value of the nutrient.

The daily value of vitamin C is 90 mg and it can be found pretty easily in many different fruits and vegetables, says <a href="https://www.onceuponapumpkinrd.com/" id="4315d5db-74d2-37f8-ab2d-eead85d3d20e"> Maggie Michalczyk, M.S., R.D. </a>

And, unlike vitamin C supplements and OJ, the fruits and vegetables that follow also contain solid doses of fiber, which can help you stay regular, feel full for longer, and lead to a healthier heart.

Here are 7 foods high in vitamin C to start eating right now.

A half-cup serving of raw red bell pepper provides more than 100 percent of the vitamin C you need daily.

They're also versatile. I love to buy the frozen bell pepper mix and add it to easy weeknight stir-fry. Or, buy mini bell peppers and use them to make mini bell pepper nachos, says Martin.

Slice the mini bell peppers in half and stuff with cooked ground turkey (seasoned with taco seasoning), salsa, and shredded cheese, then heat in the oven until the cheese has melted.

A half-cup serving of papaya provides nearly 100 percent of the daily value for vitamin C. Papaya contains the enzyme papain, which can help make protein easier to digest, too, says Martin.

Fresh papaya is a good addition to a homemade salsa: Toss finely diced papaya with diced avocado, jalapeno, red onion, lime juice, and cilantro, says Martin.

A half-cup serving of cooked broccoli provides nearly 60 percent of the daily value for vitamin C. Broccoli is also a good source of vitamin K, a fat-soluble vitamin that plays an important role in blood clotting, Martin adds.

You can add broccoli to a variety of dishes, such as eggs, stir-fry, salads, soups, and salads. I love to add chopped broccoli to mini frittata muffins made with egg and cheddar cheese. I also love buying broccoli slaw and using it in tacos and salads, says Martin.

You may not think of vitamin C when you think of cauliflower, but this cruciferous vegetable is a great source of the nutrient.

One cup contains 77 percent of the recommended daily intake, says Michalczyk. Roast it up as a side dish to any meal, add cauliflower rice to stir fry, and reap the benefits of vitamin C, fiber, calcium and vitamin B6, she says.

This super green is super easy to add to smoothies, use in salads ,or saut and add to the side of any meal, says Michalczyk. Plus, spinach contains over 200 percent of the daily value of vitamin C.

While it doesn't have a ton of vitamin C (one cup has 17 percent of the C you need daily), it's a nice change-up from the rest of the list.

This not-just-for-fall vegetable can easily be added to smoothies, baked goods, soups, stews and chili for more fiber, and vitamin A and C, says Michalczyk. It tastes great sweet, spicy, and savory, so pair with different seasonings however you like.

Kiwis contain 79 percent of your daily value of vitamin C. These fuzzy green fruits can easily be added to smoothies or snacked on in a variety of ways, such as in a salad, fruit bowl, or with yogurt or oatmeal, says Michalczyk.

Kiwis also contain an enzyme that helps break down collagen in meat, making it tender, so also consider adding the pulp to your meat marinade, she adds.

Vitamin C is many things. It's a nutrient that aids in your body's fight against free radicals. It's a nutrient that helps your immune system function properly. It's ... in orange juice?

If You Want Vitamin C, These 7 Foods Are Better for You Than a Supplement

Bison Meatballs Bison meat tends to be leaner than beef.Four ounces of cooked, ground grass-fed bison contains 203 calories, 29 grams of protein, and 10 <a href="https://www.menshealth.com/nutrition/a27086989/is-fat-bad/" id="269c1a38-be9e-327f-a7ef-456ce1046cfc"> grams of fat </a> . The same amount of beef has 272 calories, 28 grams of protein, and 16 grams of fat. Try <a href="https://www.menshealth.com/nutrition/a29424727/how-to-make-bison-meatballs/" id="c85cca79-08e2-3664-a3da-25a66041964d"> this recipe </a> if you're new to the whole bison thing. You'll love it. Anfisa Kameneva/Eyeem

Spicy Pork Chops with Pineapple The chili powder, chipotle, ancho, and cayenne combine into firestorm of heat, tempered only by the enhanced sweetness of fresh pineapple rings grilled in pork juices. With a little mint and sea salt on top, its hearty and light all at once. Check out <a href="https://www.menshealth.com/nutrition/a19543756/chile-grilled-pork-chop-and-pineapple-recipe/" id="853c5122-5e03-3729-a745-f542ddd5b9fc"> the video </a> on how to make it. Mitch Mandel

Bell Pepper Beef Stir-Fry This quintessential bachelor meal is a huge level up from ramen bricks. It features lean sirloin, bushels of vegetables, and a secret sauce. Perfect the date-caliber dish and you may not be a bachelor for long? "Oh, this? It's just something I whipped up..." Score the recipe <a href="https://www.amazon.com/Man-Pan-Plan-Delicious-Nutritious/dp/1635650046" id="88c6f061-0ddb-3af0-ad1f-29a2141477be"> here </a> . Mitch Mandel

Snapper a la Veracruz It's a quick fish dish with a kick. What You'll Need: 1/4 cup pitted, chopped green olives 2 Tbsp capers 1 pint cherry tomatoes 1 handful fresh parsley or cilantro, roughly chopped Juice of 1 lime 1/4 cup olive oil Fresh or pickled jalapenos, chopped (optional) 4 fillets snapper (or other firm white fish, like cod or halibut), 4 to 6 oz each Salt to taste How to Make It: 1. Heat the grill to medium low. In a mixing bowl, combine the olives, capers, cherry tomatoes, parsley or cilantro, lime juice, olive oil, and jalapenos if using. 2. Fold four sheets of aluminum foil in half lengthwise, and then unfold and lay them on the counter. Season each fish fillet with salt and place it on one side of the foil, parallel to the crease. Top each fillet with one-quarter of the salsa. Fold the foil over so it covers the fish completely, and then roll the edges tightly to seal the package. 3. Place the packets on the grill grate and close the lid (with the lid down, the grill temperature should max out around 450F). Cook the fillets until they're done all the way through, 8 to 10 minutes. Slash the packets open just before eating. Makes 4 servings Igor Ploskin

Asian Beef Salad with Sriracha Honey Dressing Bring the heat, and cool off, with this forkful of flavor. What You'll Need: 1 lb flank steak Salt and pepper to taste 2 tsp honey 1 tsp sriracha or other hot sauce 1/2 Tbsp low-sodium soy sauce Juice of 1 lime 1/4 cup canola oil 1 bag watercress or 1 head Bibb lettuce 1 pint cherry tomatoes, halved 1 small red onion, thinly sliced 1 avocado, peeled, pitted, and diced 1/2 English cucumber, thinly sliced Handful of cilantro leaves How to Make It: 1. Preheat a grill, grill pan, or cast-iron skillet on medium high. Season the steak with salt and pepper and cook it to medium rare, 3 to 4 minutes per side. Let the steak rest for at least 5 minutes and then slice it thinly across the grain. 2. While the meat rests, combine the honey, sriracha, soy sauce, and lime juice with a pinch of pepper in a mixing bowl. Gradually whisk in the oil. 3. In a large bowl, toss the steak slices with the vegetables and cilantro. Drizzle in the dressing and toss until the salad is lightly coated. Makes 4 servings Rick Poon

Chicken Farro Salad If salads just dont fill you up, swap the greens for grains. They have more flavor, carry a strong dose of gut-filling fiber. What You'll Need: 3 (8 oz) pouches microwavable farro, quinoa, or brown rice 1/2 cup bottled sesame dressing 1 cup halved green seedless grapes 1 cup small-diced seedless cucumber 1/4 cup chopped fresh flat-leaf parsley 2 Tbsp chopped fresh dill 1 lb grilled boneless skinless chicken breast strips How to Make It: In 4 storage containers, divide the grain, dressing, grapes, cucumber, parsley, and dill and toss to combine. Season to taste with salt and pepper. Top with the chicken. Can be served hot, at room temperature, or cold. Will hold in an airtight container in the refrigerator for up to a week. Mike Garten

Bear-Sized PB&amp;J Who says you can't eat waffles for dinner? What You'll Need: 2 high-protein freezer waffles (such as Kodiak) 2 Tbsp crunchy peanut butter 1/3 cup mixed strawberries and blackberries, chopped 2 Tbsp high-protein granola (such as Nature Valley) How to Make It: Toast the waffles according to package directions. While theyre warm, spread the peanut butter over one waffle. Top with the berries, granola, and other waffle. Let cool before wrapping in foil. Smush before eating. Makes 1 sandwich Mike Garten

Isadora Baum

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