TIME Diet/Nutrition

Boring TV Shows Make You Eat 52% More

Man watching TV bored and eating
Notorious91—Getty Images

Need another reason to kick back with a jaw-dropping episode of Orange Is the New Black? Didn’t think so—but here’s one anyway. A new study suggests there may be benefits for women who choose riveting TV programs over snoozers: We seem to eat less during the nail-biters.

That’s the conclusion of a group of researchers at Sweden’s Uppsala University, who studied 18 women while they snacked and watched different types of TV programming: an “engaging” episode of a popular Swedish comedy show and a “boring” televised art lecture. As a control, the researchers also monitored grazing during another “non-engaging” activity: reading a text on insects living in Sweden (seriously, we couldn’t make that last part up).

The results showed that boring content increased snacking by a surprisingly weighty margin. While watching boring TV, women consumed 52% more food than during the engaging comedy. This trend held up across different media, too: Subjects ate 35% less while watching engaging TV than while reading about insects. (Work On Your trouble spots during commercial breaks with this couch potato workout plan.)

The study authors conclude that it’s the level of excitement in our TV shows that may determine the amount we chow—not the act of watching (or reading) itself.

“At very low levels of engagement, you kind of eat to engage yourself because you’re bored,” says Aner Tal, a research associate at Cornell University’s Food and Brand Lab, an organization devoted to the study of how and why we eat the way we do. “It might also have to do with the pacing,” he suggests. A rapid-fire story, for example, could speed your rate of eating.

Of course, whether it’s a sleepy Sunday Antiques Roadshow marathon or an edge-of-your-seat Game of Thrones binge, watching TV is still a setup for overdoing it on the munchies. Your healthiest bet is to snack smarter while couch-bound. “Use pre-portioned snacks as opposed to endless bowls,” advises Tal. That means keeping the source of food out of sight, too. “If you know you have a tendency to overeat while watching TV,” he adds, “just snack on something that’s better for you. Have veggies as a snack instead of chips.” And maybe a side of excitement or action, too—anything but art lectures and insects.

MORE: 15 Terrible Snacks For Weight Loss

This article was written by Caroline Praderio and originally appeared on Prevention.com.

TIME sleep

Here Is Why You’ll Sleep 20 Minutes Less On July 12th

Supermoon
A supermoon rises next to the ancient Greek temple of Poseidon at Cape Sounion, some 65 kilometers south of Athens, on June 23, 2013. ARIS MESSINIS—AFP/Getty Images

The surprising reason

When the moon is full, we sleep less…at least that was the common belief without any real science to back it up. Now Swedish researchers have not only quantified it, but they also found a correlation between the lunar cycle and our sleep duration.

According to the study, published in Current Biology, researchers from the University of Gothenburg in Switzerland observed 47 healthy individuals and found that they slept an average of 20 minutes less and took 5 minutes longer to fall asleep during the full moon phase. While more research is needed to determine exactly why this is, the study authors suspect that our brains are more reactive when the moon is full, making it harder to calm down and drift off to sleep.

Which means you might want to start preparing now for the supermoons—when the moon is the closest to the earth and is full to boot—on July 12, August 10, and September 9. Enlist these 10 simple sleep remedies to help you fall asleep. (A full moon isn’t the only sleep saboteur; read about the top 10 sleep thieves and how to thwart them.)

MORE: The 3-Minute Massage That Lengthens Sleep

TIME

The Arthritis Med That Helped A Bald Man Regrow A Full Head Of Hair

The claim: After just 5 months of treatment, a man suffering from near-total baldness regrew a full head of hair (as well as eyebrows and eyelashes) thanks to an FDA-approved drug called tofacitinib, which is normally used to treat rheumatoid arthritis.

The research: Previous studies had shown that tofacitinib—a type of enzyme and inflammation blocker that also influences your DNA—was capable of reversing hair loss in mice suffering from the disease alopecia. In this new study, Yale researchers chose to test the drug on a man suffering from alopecia universalis, the most severe form of the disease, which causes total-body baldness. Within 8 months of treatment, the man enjoyed “full regrowth of hair” and reported feeling no side effects, said study coauthor Brittany Craiglow, MD, in a YaleNews press release.

MORE: 8 Ways To Disguise Thinning Hair

What it means: Thanks to its enzyme-blocking, gene-influencing powers, tofacitinib appears to switch off out-of-control aspects of an alopecia sufferer’s immune system, which would normally attack hair follicles and prevent hair growth, the study authors say. “The results are exactly what we hoped for,” said senior author Brett King, MD, PhD, in the YaleNews release. King says he now hopes to conduct a clinical trial using a cream-based form of tofacitinib to treat people suffering from milder forms of alopecia.

The bottom line: Could this single-person study mark the beginning of the end for baldness? Male pattern baldness (MPB)—the most common cause of hair loss—is a form of alopecia. And while the Yale study suggests tofacitinib could be used to reverse MPB along with the disease’s more-extreme cases, it’s too early for bald men and women to start celebrating. In the meantime, try these 5 Natural Hair Loss Remedies.

MORE: 11 Bad Habits That Make Your Hair Thinner

This article was written By Markham Heid and originally appeared on Prevention.com

TIME

25 Delectable Detox Smoothies

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Photographer Kris Krüg—Getty Images/Flickr RF

Sip your body back to good health

Simple sippables

Forget everything you thought you knew about a liquid detox. These easy, 1-step smoothies are bursting with good health, and you definitely won’t have to plug your nose while drinking. We asked 6 of our favorite smoothie gurus what their favorite, most flavorful flushes were, and the results are in. The verdict? Nourishing yourself with neutralizing, detoxifying, antioxidant-packed drinks is even tastier than it looks. Grab your blender and get ready for the smoothie detox of your life!

We’ve collected our healthiest, most delicious meals in The Prevention Cookbook: 101 Recipes You Can’t Live Without.

Berry Breakfast

Don’t let its pink-liciousness fool you. The berries turn on detoxifying enzymes and ginger stimulates digestion in this recipe from Prevention Food Director Lori Powell. (Not sure how to buy organic ingredients? Download our free shopping guide!)

Serves 2

1 cup frozen unsweetened raspberries

3/4 cup chilled unsweetened almond or rice milk

1/4 cup frozen pitted unsweetened cherries or raspberries

1 1/2 Tbsp honey

2 tsp finely grated fresh ginger

1 tsp ground flaxseed

1-2 tsp fresh lemon juice

COMBINE all ingredients in blender, adding lemon juice to taste.

PUREE until smooth.

POUR into 2 chilled glasses.

NUTRITION (per serving): 112 cal, 1 g protein, 26 g carb, 3 g fiber, 1.5 g fat, 0 g sat fat, 56 mg sodium

The Super Green

Powerful detox action masquerades as another delicious shake from Prevention’s Lori Powell (it’s pictured here with the Berry Breakfast Smoothie.) The celery and parsley that contribute to its bright green color are diuretics that help rinse toxins from your system. Kale and mango are superfoods bursting with nutrition that support your cleanse.

Serves 2

PREP TIME: 15 minutes

TOTAL TIME: 15 minutes

 

1¼ cups chopped kale leaves (stems and tough rib removed), preferably Lacinato (also known as dinosaur)

1¼ cups frozen cubed mango

2 medium ribs celery, chopped

1 cup chilled fresh tangerine or orange juice

¼ cup chopped flat-leaf parsley

¼ cup chopped fresh mint

COMBINE all ingredients in blender.

PUREE until smooth.

POUR into 2 chilled glasses.

NUTRITION (per serving): 160 cal, 3 g protein, 39 g carbs, 5 g fiber, 0.5 g fat, 0 g sat fat, 56 mg sodium

Warrior Tonic

Claudia Colombo, esthetician, nutrition coach, yoga teacher, and founder of Fábula Skincare & Wellness in Manhattan, is a holistic skincare and wellness expert. She loves to start her day and workouts with this energizing smoothie. “Superfoods like maca, chia, cacao, and lucuma were all used as a basic survival ration by the Incas and Aztecs

 to sustain them before battle and on long journeys,” she says.

Serves 1

1 cup almond milk
1-2 Tbsp maca powder
1 scoop of your favorite vanilla protein powder
2 Tbsp chia seeds
1 organic ripe banana
1 Tbsp coconut oil
1 Tbsp lucuma powder (natural sweetener)
1-2 Tbsp cacao nibs

BLEND all ingredients.

More from Prevention: 10 Amazing Beauty Tricks with Coconut Oil

Sweet Spirit

Don’t fear its dark color and mossy smell: spirulina—a form of micro-algae—is a mega-healing detox agent.

Serves 1-2

½ banana

½ cup blueberries

¼ avocado

½ cup almond milk

1 tsp spirulina

1 scoop vanilla protein powder (hemp, pumpkin or pea works great!)

pure water

BLEND all ingredients.

Alkalinity Bliss

A single teaspoon of chia seeds packs almost 2 grams of fiber!

Serves 1-2

½ pear

¼ avocado

1 packed cup spinach

¼ cup coconut water

1 cup almond milk

1 tsp chia seeds

1 scoop protein powder (hemp, pumpkin or pea works great!)

pure water

BLEND all ingredients.

More from Prevention: Which is Healthier, Chia Seeds or Flax Seeds?

The “Fat Flush” Juice

If a flatter belly is on your wish list, start with this ultra-cleansing juice.

Serves 1

1 medium organic red beet
3 medium organic carrots
1 organic radish
2 organic garlic cloves
large handful of organic parsley

JUICE all ingredients.

Source: Claudia Colombo

Check out 18 More Delectable Detox Smoothies from the Editors of Prevention

TIME Cancer

Dermatologists Are Skeptical of New “Drinkable” SPF

Don't ditch your spreadable SPF just yet

Have you heard of the new sunscreen you can drink? Introducing Osmosis Skincare’s UV Neutralizer Harmonized Water, a product that claims to provide the equivalent of SPF 30, protecting you from 97% of UVA and UVB rays for up to three hours. How? By making the water molecules just below the surface of your skin vibrate, emitting frequencies that cancel out the burn-causing frequencies of UVA and UVB radiation, says Ben Johnson, MD, general practitioner and founder of Osmosis Skincare.

If that sounds like science fiction to you, you have good reason to be skeptical.

“How can you drink something that causes a vibrational wave in your skin?,” says Doris Day, MD, a dermatologist based in New York. “When you’re making a big claim like this, you need solid proof.”

MORE: 8 Ways To Disguise Thinning Hair

And there doesn’t seem to be any. “There’s no evidence-based scientific data to support the product’s SPF 30 claims,” says dermatologist Michael Shapiro, MD, also based in New York. Plus, “Saying that their water is ‘imprinted’ with vibrational waves which ‘isolate’ the frequencies that protect against UV rays is dubious at best,” he says. He also notes that the company’s explanation of how the product works is too vague and too “out there” to allow the public to understand the science behind the claims.

We asked Johnson for the details on the company’s research, and well, there’s very little. No independent or clinical trials have been conducted on the product. Instead, “the UV Neutralizer was tested internally on roughly 50 people for extended stays in the sun before we launched it,” he says. As for what he says to dermatologists who don’t believe the hype, Johnson at least understands the skepticism, but urges them (and the public) to try it for themselves.

MORE: 16 Simple Healing Foods

Here’s the thing: Some sun protection can come from the inside out. There’s evidence that key nutrients found in certain foods, like phytochemicals in grapes, berries, and walnuts, and sulforaphane in broccoli, can offer some degree of protection. But these are supplemental. Your best bet is to follow Day’s advice: “You can get extra sun protection from nutritional sources, but it doesn’t replace the need for sunscreen every day and sun-smart behavior.”

Need a refresher on best sun practices? Check out our ultimate guide to sunscreen.

TIME

9 Slimming Smoothie Recipes

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Photographer Kris Krüg—Getty Images/Flickr RF

Shed belly fat and satisfy your sweet tooth with these delicious fruit smoothies

Sip up and slim down. Quick and easy to prepare, these smoothie recipes are packed with refreshing fruits and MUFAs (monounsaturated fatty acids)—the Flat Belly Diet powerhouse ingredient that specifically targets belly fat. These 10 filling, creamy smoothies are perfect for breakfast, lunch, or a snack.

Get more recipes and weight loss tips when you join the Flat Belly Diet online!

Mango Smoothie Surprise

SERVINGS: 1

¼ c mango cubes

¼ c mashed ripe avocado (MUFA)

½ c mango juice

¼ c fat-free vanilla yogurt

1 Tbsp freshly squeezed lime juice

1 Tbsp sugar

6 ice cubes

COMBINE all ingredients in a blender and process until smooth. Pour into a tall glass. Garnish with sliced mango or strawberry, if desired, and serve.

NUTRITION (per serving) 298 cal, 5 g pro, 55 g carb, 5 g fiber, 47 g sugar, 9 g fat, 1.5 g sat fat, 54 mg sodium

More from Prevention: 29 Awesome Avocado Recipes

Blueberry Smoothie

SERVINGS: 1

1 c skim milk

1 c frozen unsweetened blueberries

1 Tbsp cold-pressed organic flaxseed oil (MUFA)

COMBINE milk and blueberries in blender, and blend for 1 minute. Transfer to glass, and stir in flaxseed oil.

NUTRITION (per serving) 273 cal, 9 g pro, 29 g carb, 4 g fiber, 24 g sugar, 14.5 g fat, 1.5 g sat fat, 103 mg sodium

 

Peanut Butter and Banana Smoothie

SERVINGS: 1

½ c fat-free milk

½ c fat-free plain yogurt

2 Tbsp creamy natural unsalted peanut butter (MUFA)

¼ very ripe banana

1 Tbsp honey

4 ice cubes

COMBINE ingredients in a blender. Process until smooth. Pour into a tall glass and serve.

NUTRITION (per serving) 366 cal, 18 g pro, 40 g carb, 3 g fiber, 32 g sugar, 16.5 g fat, 3.5 g sat fat, 151 mg sodium

 

Vanilla Yogurt and Blueberry Smoothie

SERVINGS: 1

1 c skim or soy milk

6 oz (80-calorie) vanilla yogurt

1 c fresh blueberries

Handful of ice OR 1 cup frozen blueberries

1 Tbsp flaxseed oil (MUFA)

COMBINE milk, yogurt, and fresh blueberries plus ice (or frozen blueberries) in a blender. Blend for 1 minute, transfer to a glass, and stir in flaxseed oil.

NUTRITION (per serving) 443 cal, 18 g pro, 63 g carb, 4 g fiber, 57 g sugar, 14.5 g fat, 1.5 g sat fat, 221 mg sodium

 

Chocolate Raspberry Smoothie

SERVINGS: 1

½ c skim or soy milk

6 oz (80-calorie) vanilla yogurt

¼ c chocolate chips (MUFA)

1 c fresh raspberries

Handful of ice OR 1 cup frozen raspberries

COMBINE ingredients in a blender. Blend for 1 minute, transfer to a glass, and eat with a spoon.

NUTRITION (per serving) 462 cal, 16 g pro, 77 g carb, 10 g fiber, 64 g sugar, 13.5 g fat, 7.5 g sat fat, 174 mg sodium

More from Prevention: Flat Belly Chocolate Desserts

 

Peach Smoothie

SERVINGS: 1

1 c skim milk

1 c frozen unsweetened peaches

2 tsp cold-pressed organic flaxseed oil (MUFA)

PLACE milk and frozen, unsweetened peaches in blender and blend for 1 minute. Transfer to glass, and stir in flaxseed oil.

NUTRITION (per serving) 213 cal, 9 g pro, 26 g carb, 2 g fiber, 22 g sugar, 9 g fat, 1 g sat fat, 103 mg sodium

 

Lemon-Orange Citrus Smoothie

SERVINGS: 1

1 c skim or soy milk

6 oz (80-calorie) lemon yogurt

1 med orange peeled, cleaned, and sliced into sections

Handful of ice

1 Tbsp flaxseed oil (MUFA)

COMBINE milk, yogurt, orange, and ice in a blender. Blend for 1 minute, transfer to a glass, and stir in flaxseed oil.

NUTRITION (per serving) 420 cal, 18 g pro, 57 g carb, 3 g fiber, 54 g sugar, 14 g fat, 1.5 g sat fat, 219 mg sodium

 

 

Pineapple Smoothie

SERVINGS: 1

1 c skim milk

4 oz canned pineapple tidbits in juice

Handful of ice

1 Tbsp cold-pressed organic flaxseed oil (MUFA)

PLACE milk, canned pineapple in blender, add of ice, and whip for 1 minute. Transfer to glass and stir in flaxseed oil.

NUTRITION (per serving) 271 cal, 9 g pro, 30 g carb, 1 g fiber, 29 g sugar, 14 g fat, 1.5 g sat fat, 104 mg sodium

 

Strawberry Smoothie

SERVINGS: 1

1 c skim milk

1 c frozen, unsweetened strawberries

2 tsp cold-pressed organic flaxseed oil (MUFA)

COMBINE skim milk and strawberries in blender. Blend, transfer to glass, and stir in flaxseed oil.

NUTRITION (per serving) 216 cal, 9 g pro, 26 g carb, 3 g fiber, 19 g sugar, 9.5 g fat, 1 g sat fat, 106 mg sodium

More from Prevention: 25 Delicious Detox Smoothies

This article originally appeared on Prevention.com

TIME

9 Things Your Feet Reveal About Your Health

Woman rubbing her feet
Getty Images

From foot fungus to bunions to sore heels, should probably take your socks off for this

The nurse just took your temperature, checked your blood pressure, and even made you step on the scale (with that heavy sweater on, no less). And as she hands you the paper gown, she gives her final directive: “You can leave your socks on.”

When it comes to your health, that could be a big mistake. A change in your feet—whether on the skin, nails, or even how they feel—can be the first sign of a potentially serious problem that, if caught early, could save your life. “Our feet are the first parts to be affected by nerve issues because they’re the farthest from our hearts and spine,” explains Carolyn McAloon, DPM, a Bay Area podiatrist and president of the California Podiatric Medication Association. Even more reason to never ignore feet: They’re easily compromised when our bodies feel threatened, since we send blood to the internal organs and the brain before the extremities. (Check out 9 Insanely comfortable podiatrist-approved sandals that won’t wreck your feet. )

Here, we reveal what could be lurking behind your most common foot concerns. If you see something familiar on the list, it’s best to get it checked by your doc or podiatrist before attempting any treatment.

1. Hairless feet and toes

What it might mean: Serious circulation problems

Sure, it’s a pain during sandal season, but hair on your toes is a good thing. Sudden baldness can be a sign that your feet aren’t getting enough blood flow to sustain hair growth. Expect your doctor to check for a pulse in your feet, which is another indication that your heart may not be able to pump enough blood to your feet, says Dr. McAloon.

2. Frequent foot cramping

What it might mean: Dehydration and nutritional deficiencies

Randomly occurring cramps are about as generic as foot problems get. They can be as serious as circulation and nerve issues, or as harmless as a nutritional deficiency. If you’re exercising, be sure to drink plenty of water, since dehydration often leads to muscle cramping. You might also try upping your intake of potassium, magnesium, and calcium (with your doctor’s go-ahead, of course), since their deficiencies make cramps more common. “For relief, soak feet in a warm foot bath and stretch your toes toward your nose, not pointing down,” says Dr. McAloon. If the cramps don’t let up, see your doctor for testing to rule out circulation issues or nerve damage.

3. A sore that won’t heal

What it might mean: Diabetes or skin cancer

Stubborn sores are red flags for diabetes. Uncontrolled glucose levels in the blood can lead to nerve damage all the way down in your feet, which means any cut, sore, or scrape can come and go without you ever feeling it. And if it gets infected, the most serious cases may call for amputation.

A non-healing wound can also be a sign of skin cancer, says Dr. McAloon. Melanoma can pop up anywhere on your body—even in between your toes—so be sure to include your feet in your regular skin checks. (Brush up on your mole-detecting skills here.)

4. Perpetually cold feet

What it might mean: Hypothyroidism

Hypothyroidism is the most common cause of feet that just can’t get warm. And if you’re over 40, you could be living with a sluggish thyroid without even knowing it. Unfortunately, cold feet are the least of your problems—hypothyroidism can also cause hair loss, fatigue, unexplained weight gain, and depression. Get your feet feeling toasty again by heading to your doc for a simple blood test, and you’ll start warming up shortly after starting the daily medication.

5. Suddenly enlarged big toe

What it might mean: Gout or other inflammatory issue

“The sudden onset of a red, hot, swollen, and painful joint requires immediate medical attention,” says Dr. McAloon. Typical causes include gout, inflammatory arthritis, infection, or trauma.

6. Bunions

What it might mean: Inherited faulty foot structure

If you thought your bunions were caused exclusively by a closet full of gorgeous (yet restrictive and often painful) shoes, you can stop blaming the boutique. Bunions are actually a sign of a flawed foot structure that’s often inherited and merely aggravated by inappropriate shoes. “The first foot bone drives toward the middle of the body, and you see the bump,” explains Dr. McAloon. It can be painful and unsightly, but the only way to really correct it is with surgery.

7. Heel pain

What it might mean: Plantar fasciitis

You can’t mistake it—that sharp pain in the bottom of the heel when you get out of bed or stand up from a chair. It’s a strain of the ligament that supports you arch. And whether you did it by wearing too-tight shoes, walking in flip-flops, or wearing worn-out workout sneakers, the longer you let it go, the longer it takes to heal. Your podiatrist will probably tell you to ease up on your workout at first, rethink your footwear, and adopt a good stretching routine.

8. Flaky, itchy, or peeling skin

What it might mean: Fungal infection

Even if you’re never donned an athletic jersey in your life, you could still be walking around with athlete’s foot—the euphemistic term for a fungal infection. The most common cause of itchiness and peeling, it can be treated by applying anti-fungal cream and keeping your feet as cool and dry as possible during the day. If you’re fungus-free, you might be dealing with eczema or psoriasis—both to be determined by your podiatrist through a skin sample.

More from Prevention: 9 Highly Effective Eczema Treatments

9. Yellow toenails

What it might mean: Fungus or pedicure overload

Seeing yellow when you look down? Don’t freak out—especially if you’ve been wearing nail polish for months on end without a break. “Yellowness can also happen naturally with age,” says Dr. McAloon. If it’s accompanied by brittleness or flaking, it’s most likely you have a fungal infection like athlete’s foot.

The article was written by Nina Elias and originally appeared on Prevention.com

TIME

10 Things You Can Do With Avocado

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lacaosa—Getty Images/Flickr RF

Insanely delicious ways to enjoy the incredible spreadable avocado 

Luxurious, rich, creamy…like butter, avocado makes everything it touches into something far more delicious. But unlike butter, whose sky-high saturated fat content means it’s a treat best enjoyed sparingly, avocados can (and should!) be eaten regularly. Yes, the fruit (it is in fact a fruit, if you were wondering) is high in fat, but it’s high in the beneficial kind—monounsaturated fat—that helps increase “good” HDL cholesterol. Another perk? Avocados are packed with protein to help keep your energy up and hunger at bay.

Try these 10 recipes for tasty new ways to get more of this superfood!

Avocado Daiquiri

SERVINGS: 1

4 oz rum (a mix of gold and silver is best)

1/4 medium-ripe avocado

1/2 oz half-and-half

1/4 oz fresh lemon or lime juice

2 oz simple syrup (equal parts sugar and water)

1 1/2 c ice cubes

Combine the ingredients and blend until smooth.

NUTRITION (per serving) 252.7 cal, 0.9 g pro, 17.7 g carb, 2.3 g fiber, 14.4 g sugar, 6.1 g fat, 1.2 g sat fat, 9.9 mg sodium

More from Prevention: 15 Ridiculously Healthy Summer Cocktails

Chicken Soft Tacos With Tangy Guacamole

SERVINGS: 6

1/4 c plus 2 Tbsp vegetable oil, divided

3 cloves garlic, halved

2 serrano chile peppers or 1 jalapeño, halved

1/2 c loosely packed cilantro

1/3 c freshly squeezed lime juice (about 2 limes)

1 tsp salt, divided

1/4 tsp freshly ground black pepper

4 boneless, skinless chicken breast halves (about 1 1/4 lb)

1 white onion, sliced 1/4-inch thick

2 ripe Hass avocados

12 6-inch corn tortillas

1. HEAT 1/4 c of the oil in small skillet over medium heat. Add garlic and chile peppers and cook, stirring frequently, until just brown, 1 to 2 minutes.

2. PROCESS the cilantro, lime juice, 1/2 tsp of the salt, and black pepper in blender or food processor until smooth.

3. PLACE chicken in shallow dish and spread half the garlic mixture over all sides of chicken. Heat 1 Tbsp oil in large skillet over medium-high heat. Add onion and cook, stirring occasionally, until golden but still slightly crunchy, about 5 minutes.

4. CHOP enough of the onion to make 1/4 c and set aside. Put rest of onion on a plate.

5. PEEL and pit avocados and put flesh in a bowl. Add reserved chopped onion, remaining garlic mixture, and 1/4 tsp of the salt. Coarsely mash with potato masher or fork.

6. RETURN skillet to medium heat and add remaining 1 Tbsp oil. Lift each breast and let excess marinade drip off. Discard extra marinade. Add chicken to hot pan and sprinkle with remaining 1/4 tsp salt. Brown on one side, about 5 minutes, then flip and finish cooking, 3 or 4 minutes longer. Remove to cutting board.

7. PUT reserved sliced onion in the skillet to reheat. Scrape up any brown bits stuck to the bottom of the pan. Cut chicken across the grain into 1/4″ slices and toss with onion in pan.

8. SERVE with warm tortillas and guacamole.

NUTRITION (per serving) 421.4 cal, 26 g pro, 29.6 g carb, 6.8 g fiber, 2 g sugar, 23.2 g fat, 2.5 g sat fat, 476.6 mg sodium

More from Prevention: 5 Easy Mexican Meals

Mexican Shrimp And Avocado Salad

SERVINGS: 4

1 lb shrimp, peeled and deveined

1/2 tsp grated lime peel

3 Tbsp lime juice

1 tsp ground cumin

1/2 tsp salt

1/4 tsp freshly ground black pepper

Cayenne pepper

1 lb red tomatoes (1 1/2 c), cut into 1/2-inch chunks

1/2 c coarsely chopped sweet white onion

1/4 c coarsely chopped fresh cilantro

2 Tbsp coarsely chopped fresh cilantro

2 Tbsp chopped pimiento-stuffed green olives

2 Tbsp minced fresh jalapeno pepper, with the seeds

2 Tbsp olive oil

1 ripe avocado, halved, pitted, peeled, and cut into chunks

4 c mixed blend of greens

1. PLACE the shrimp in a medium bowl and add the lime peel, 1 Tbsp of the lime juice, 1/2 tsp of the cumin, 1/4 tsp of the salt, the black pepper, and cayenne pepper to taste. Mix well, cover, and set aside while preparing the salad.

2. ADD the tomatoes, onion, 1/4 c cilantro, the olives, jalapeno pepper, oil, and the remaining 2 Tbsp lime juice, 1/2 tsp cumin, and 1/4 tsp salt to another medium bowl. Mix well. Let stand for 10 to 15 minutes to blend the flavors. Add the avocado and mix gently.

3. PLACE the mixed greens in a large shallow bowl and mound the avocado mixture in the center.

4. COAT a medium nonstick skillet with cooking spray. Warm over medium-high heat. Add the shrimp and cook, turning often, for 4 minutes, or until just opaque in the thickest part.

5. ADD the shrimp and any pan juices to the salad and sprinkle with 2 Tbsp cilantro. Serve immediately.

NUTRITION (per serving) 310.4 cal, 5.4 g pro, 14.5 g carb, 6.7 g fiber, 4.9 g sugar, 17.5 g fat, 2.5 g sat fat, 572.4 mg sodium

Chilled Cucumber-Avocado Soup

SERVINGS: 4

2 unpeeled cucumbers

2 avocados

1 c vegetable broth

2/3 c each of yogurt and milk

2 Tbsp chopped onion

1 Tbsp each of lemon juice and chopped mint

1 tsp vinegar

Pinch of cayenne

Salt and freshly ground pepper

1. COMBINE 2 unpeeled cucumbers, 2 avocados, 1 c of vegetable broth, 2/3 c each of yogurt and milk, 2 Tbsp of chopped onion, 1 Tbsp each of lemon juice and chopped mint, 1 tsp of vinegar, and a pinch of cayenne in a blender.

2. PUREE and then season with salt and freshly ground pepper.

3. CHILL at least 4 hours, or even overnight, before enjoying this do-ahead warm-weather treat.

NUTRITION (per serving) 230 cal, 6.6 g pro, 20.6 g carb, 7.9 g fiber, 8.9 g sugar, 15.6 g fat, 2.6 g sat fat, 188.7 mg sodium

Green Breakfast Burrito

SERVINGS: 2

1 1/2 Tbsp butter

4 beaten eggs

1 1/2 c chopped fresh spinach

Salt and pepper

1 avocado, sliced

Tomato salsa or salsa verde

1. MELT 1 1/2 Tbsp butter in a nonstick skillet on medium heat. Stir in 4 beaten eggs and 1 1/2 c of chopped fresh spinach; add salt and pepper.

2. COOK, stirring, until the eggs are softly scrambled, about 2 minutes.

3. WRAP the eggs in warm corn tortillas. Top with sliced avocado and tomato salsa or salsa verde.

NUTRITION (per serving) 361.6 cal, 15.9 g pro, 17.6 g carb, 5.6 g fiber, 1.9 g sugar, 26.7 g fat, 9.8 g sat fat, 329.4 mg sodium

Southwestern Chicken Salad With Crispy Tortilla Chips

SERVINGS: 2

1 whole-wheat tortilla (10″ diameter)

Zest of 1 lime

1/2 tsp minced garlic

1/2 tsp cumin

1/8 tsp red pepper flakes

1 1/2 c cooked chicken, pulled from 1/2 rotisserie chicken, skin discarded

1 Tbsp fresh lime juice

1 Tbsp olive oil

1 Tbsp (or more, to taste) chopped cilantro

8 c mixed greens

1 red bell pepper, sliced

1/4 avocado, sliced

1. PREHEAT oven to 400°F. Cut tortilla into quarters and each quarter into two wedges. Place on baking sheet and bake until crisp, about 5 minutes. Remove from oven and set aside.

2. PLACE lime zest, garlic, cumin, and red pepper flakes in medium bowl and stir. Add chicken and toss well to coat.

3. COMBINE lime juice, oil, and cilantro in a large salad bowl. Add greens, red bell pepper, and avocado and toss well.

4. TOP salad mix with chicken. Place toasted tortilla wedges around edge of salad bowl.

NUTRITION (per serving) 392.5 cal, 38.5 g pro, 25.7 g carb, 10.2 g fiber, 5.2 g sugar, 16.1 g fat, 2.6 g sat fat, 254.9 mg sodium

Perfect Fruit And Veggie Smoothie

SERVINGS: 1

1 med apple, peeled, cored, and sliced

1/3 ripe Hass avocado

1/2 c frozen spinach

1/2 c low-fat plain yogurt

1/2 c pasteurized egg whites

1/4 c raspberries (frozen or fresh)

1/4 c water

Ice cubes

In a blender, combine all of the ingredients until smooth and creamy. Pour immediately into a tall glass.

NUTRITION (per serving) 395.8 cal, 25.8 g pro, 44.5 g carb, 12.8 g fiber, 27.8 g sugar, 12.9 g fat, 2.7 g sat fat, 488.8 mg sodium

Chocolate Avocado Shake

SERVINGS: 2

1/2 ripe Hass avocado

2 Tbsp brown sugar

2 Tbsp coca powder

1 tsp vanilla extract

1 1/2 c skim milk

Place all ingredients in a blender and blend until smooth. Serve over ice.

NUTRITION (per serving) 169 cal, 8 g pro, 23 g carb, 4 g fiber, 6 g fat, 1 g sat fat, 103 mg sodium

Tuna-Stuffed Avocado

SERVINGS: 4

2 avocados

1 can white albacore tuna packed in water, drained and rinsed

Lemon juice

1. CUT open and pit the avocados.

2. SPOON a heap of tuna in the crater where the pits were.

3. DRIZZLE with the lemon juice and serve.

NUTRITION (per serving) 469.7 cal, 99.2 g pro, 34.7 g carb, 27 g fiber, 2.8 g sugar, 65 g fat, 8.6 g sat fat, 240.8 mg sodium

Brown Rice California Rolls

SERVINGS: 6

1 c short-grain brown rice

2 c water

3 Tbsp seasoned rice vinegar

1 Tbsp sugar

6 sheets nori

1 Hass avocado, peeled, pitted, and cut into 18 slices

8 ounces imitation crab stick (surimi), cut into 6 equal portions

Wasabi paste

Reduced-sodium soy sauce

1. COMBINE the rice and water in a medium saucepan and bring to a boil over medium-high heat. Reduce the heat to medium-low, cover, and simmer until the water is absorbed, about 20 minutes. Remove from the heat and let stand for 10 minutes.

2. COMBINE the vinegar and sugar in a small bowl and stir into the rice. Let stand for 15 minutes.

3. PLACE a bamboo sushi mat on a work surface. Place a sheet of nori on the mat with a long side closest to you. With slightly damp hands, spread 1/2 c of the rice on the nori, leaving a 1″ border along the top edge. Arrange 3 avocado slices end to end in a horizontal line about 1 1/2″ from the edge closest to you. Top with 1/6 of the crab.

4. GRASP the edges of the nori and the mat closest to you. Fold the bottom over the filling and roll up, jelly roll–style, pressing down slightly with each quarter turn. Seal the roll with a few drops of water or grains of rice on the edge of the nori. Repeat with the remaining ingredients to make six rolls.

5. TRANSFER the rolls to a cutting board. With a serrated knife dipped in hot water, cut each roll crosswise into six pieces.

6. SERVE with wasabi and soy on the side.

NUTRITION (per serving) 186.5 cal, 4.5 g pro, 32.6 g carb, 3.4 g fiber, 4 g sugar, 4.2 g fat, 0.5 g sat fat, 242.4 mg sodium

Check out 15 More Things To Do with an Avocado from the Editors of Prevention

This article was written by Joy Manning and originally appeared on Prevention.com

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