PRINCEY HEALTHY LIVING

It's backyard barbecue season—but you're not the only one planning a feast. The mosquitos are out and ready to chow down. But before you fill another shopping bag with citronella candles, it's important to understand your adversary. Jonathan Day, PhD, a mosquito expert at the University of Florida, knows how these insects operate. Here, he explains the dos and donts of repelling these pesky pests.

Do: Blow them away
Almost any breeze—anything above 1 MPH—makes it very difficult for mosquitoes to fly, Day says. If you can pick a breezy spot for your summer outing, that works. Plug-in fans are also a great deterrent, he adds. Just keep the flow of air directed at the lower half of your body; mosquitos tend to fly very close to the ground to avoid wind, so directing the fan's force downward will block their approach. (Check out why mosquitoes love your particular blood type.)

Don't: Waste money on citronella candles and coils
citronella
While citronella and other oils are natural insect repellants, Day says they only work if their scent or smoke gets between you and the mosquito. If you're lighting tiki torches that sit a few feet off the ground, they won't do much to keep the bugs at bay, he says. Even if you're surrounded by citronella candles or coils, Day says he seriously doubts they'd be effective.


Do: Give your heart a breather
Day says carbon dioxide (CO2) is the primary thing mosquitos search for to identify food sources. And when your heart rate is elevated, your body produces more CO2. From exercise to drinking alcohol or eating spicy foods, anything that cranks up your metabolic rate will increase your CO2 production—and make you irresistible to mosquitos, Day says. (Unfortunately, being overweight or pregnant can also up your CO2 output, he adds.)

Don't: Swallow a particular food or supplement
You may have heard eating bananas, garlic, or supplements with B-vitamins can repel mosquitos. But Day says none of these will do you any good.

Do: Buy tightly woven duds
Mosquitos can't penetrate clothing that has a very tight weave, Day says. While cotton and linen typically aren't great armor against bug bites, Day says many synthetic fibers—particularly high-tech athletic apparel—tend to be woven tightly enough to keep mosquitos out. Any garment that offers sun protection will also have a tight enough weave to block bites.

Don't: Rely on ultrasonic devices
There are many ultrasonic devices and phone apps marketed as mosquito repellants—some of which claim to mimic the sound of dragonflies. "They don't work at all," Day says.

Do: Wear these colors
light colors
Mosquitos use their vision to search for food sources during the daylight hours. And since they fly very close to the ground, they tend to find targets by looking for things that contrast with the horizon, Day says. "Dark colors stand out, but light colors are less attractive to them," he adds.


Don't: Rub mouthwash on your skin
mouthwash
Some people say Listerine can repel mosquitos because mouthwash contains eucalyptol, which is also found in some bug repellants. Triclosan, another mouthwash ingredient, has also been linked to malaria prevention. But research shows slathering yourself in mouthwash won't do much to ward off mosquitos.

Do: Rub on some DEET
DEET has a bad reputation. But peruse the medical literature, and you'll find adverse reactions to it are rare—and tend to occur only when people swallow or snort the stuff. Like anything you rub on your skin, DEET can cause an allergic reaction in some people. But used as directed, it's basically harmless and extremely effective, Day says. But he's quick to add, "Most people don't understand how to apply it properly."

First of all, you should NOT spray DEET on your body and clothes like it's perfume, he stresses. Instead, squirt a little onto your hands and rub it onto your ankles, elbows, wrists, forehead, and all the other places where your skin is thin—and where mosquitos love to feed. Also important: Day says a product's DEET concentration determines how long it will last—not how well it will work. If you'll be outside for 90 minutes or less, he says a product with 7% to 10% DEET will do the job, and you can always reapply to extend its efficacy. DEET in lotion- or wipe-form is just as effective as a spray—and those remove the risk of inhalation.

Don't: Buy wristbands or other wearable DEET items
Day says DEET works by blocking a mosquito's CO2 receptors. That happens when a mosquito lands on your skin and comes into contact with the DEET. "They'll still land on you if you apply it," he says, "but they won't bite." Because DEET isn't a scent-based repellent, any form of it that isn't spread on you skin won't work. So skip the wristbands, anklets, and other bogus DEET wearables, Day advises.

Do: Avoid the mosquitos' peak hours
peak hours
Every boater knows big water tends to die down at dawn and dusk. That's because the wind typically dissipates as the sun rises and sets. The lack of wind at those times also brings mosquitos out to feed, Day explains. If you can schedule your outdoor outings at other times of the day, you'll sidestep a lot of bugs. 

One look at a prickly pineapple can make you head straight for a plastic tub of the pre-cut stuff. But with five minutes and a sharp, serrated knife, anyone can conquer this crazy tropical fruit in just three easy steps. Cut up some to use in fruit salad, salsa, or try one of these 8 ideas for fresh pineapple.

1. USING a serrated knife, slice off the crown and the base of the pineapple. This will help keep the pineapple stable while you trim the sides.
2. HOLD your pineapple straight up. With the blade of your knife pointed downward, trim off the skin of the pineapple, working your way from the top to the bottom. If you leave a few tiny brown bits on the fruit, that’s okay (unless you’re serving Martha Stewart).
3. SEE that pale yellow circle in the middle of your pineapple? That’s the core. Still holding your pineapple straight up, cut thick, vertical slices as close to the core as possible. Continue until you’ve sliced the entire pineapple; discard the core. Cut the thick vertical slices into smaller sized chunks, and you’re done!

One look at a prickly pineapple can make you head straight for a plastic tub of the pre-cut stuff. But with five minutes and a sharp, serrated knife, anyone can conquer this crazy tropical fruit in just three easy steps. Cut up some to use in fruit salad, salsa, or try one of these 8 ideas for fresh pineapple.

1. USING a serrated knife, slice off the crown and the base of the pineapple. This will help keep the pineapple stable while you trim the sides.
2. HOLD your pineapple straight up. With the blade of your knife pointed downward, trim off the skin of the pineapple, working your way from the top to the bottom. If you leave a few tiny brown bits on the fruit, that’s okay (unless you’re serving Martha Stewart).
3. SEE that pale yellow circle in the middle of your pineapple? That’s the core. Still holding your pineapple straight up, cut thick, vertical slices as close to the core as possible. Continue until you’ve sliced the entire pineapple; discard the core. Cut the thick vertical slices into smaller sized chunks, and you’re done!

Our love affair with coffee certainly isn't a bad thing. The stuff's been shown to boost memory, mood, and heart health, and even lower the risk of diabetes. The problem is all the sugary, artificial, toxic crap you—or your obedient barista—use to make your morning mud taste "good." 

Not sure if your go-to coffee order's just a cesspool of unhealthy ingredients? We've rounded up 5 of the worst add-ins, plus cleaner alternatives that enhance coffee's natural awesomeness. 

Non-dairy creamers
These guys might just be the worst of the worst. Topping ingredient lists are often corn syrup solids and partially hydrogenated vegetable oils, which mimic the mouthfeel of cream, but are way sketchier. Corn syrup essentially equates to sugar and empty calories, while partially hydrogenated oils are just a fancy way of saying trans fats—manmade, artery-clogging, industrially-produced fats that have been strongly linked to heart disease and diabetes. If you have to go the non-dairy route, go with something like So Delicious Coconut Milk "Creamer"—its first ingredient is organic coconut milk.

Flavor shots
Indulging in coffee drinks doctored up with squirts of vanilla, hazelnut, caramel, or pumpkin spice is pretty much like shooting up pure cane sugar and artificial colors. One ounce (or about four pumps, the amount in a Grande Starbucks drink) of many Torani brand flavored syrups contains 19 g of sugar. For a flavor boost without the blood glucose spike, try adding a few drops of vanilla, peppermint, or various nut extracts (e.g. hazelnut or almond). They're naturally sugar free, and chances are you've got some in your pantry already.

Splenda, Sweet 'n Low, and Equal
Sure, these zero-calorie sweeteners don't cause an immediate blood sugar spike and crash like sugar, but more and more studies are linking lab-made sugar substitutes to things like impaired glucose metabolism, which may lead to cravings and up your risk of diabetes. They may also mess up our gut bacteria, which mounting research shows plays a big role in all sorts of bodily functions. Some experts believe stevia leaf extract is likely a safer alternative.

Sugar
A bit of regular sugar won't hurt you, but if you're drinking several coffees per day, those empty calories pile up fast. Adding just 2 tsp of sugar to each of your 3 daily cups equates to about 48 g total, or more than what's in a can of Coke. For a squeaky clean alternative, add a few dashes of cinnamon—it has a natural sweetness despite being sugar-free. Bonus: studies show cinnamon can actually help reduce blood sugar spikes, keeping your cravings in check. If you're feeling a little more adventurous, try adding cardamom. This spice is commonly added to coffee in the Middle East and lends a more exotic flavor.

Skim milk
Hear us out on this one. Skim milk might not necessarily be "bad," but mounting research suggests that the full-fat stuff might be better. One recent study found that people who regularly consumed whole-fat dairy ate fewer carbs over the course of 4 years, while those who loaded up on mostly low- and non-fat dairy ate significantly more carbs. And if those carbs are coming from not-ideal places (well hello, sugary cereal), that may lead to weight gain. In the second study, regularly eating whole-fat dairy was associated with a 23% reduced risk of type 2 diabetes, while consuming low-fat and non-fat was not, possibly because specific fatty acids in dairy help prevent the disease. So go ahead, consider this permission to drink a (gasp!) regular latte.

It's hard to enjoy a summer excursion without being bombarded by high-cal, fatty foods and humongous portions at every turn. We asked David Grotto, RD, a former spokesperson for the American Dietetic Association and founder of Nutrition Housecall, a nutrition-consulting firm, to take the guesswork out of the calorie counts of common foods. Here's how to sample the best of summer without hurting your waistline.

1. At the ballpark
At the ballpark
Calorie bomb: Jumbo dogs and large beers
Steer clear of the super-sized foot-long, jumbo dog and the largest cup of beer. "A jumbo beef hot dog (larger than a foot-long) can contain about a half-pound of meat per dog," says Grotto. That clocks in at around 750 calories and 68 grams of fat depending on the brand (and that doesn't even include the roll!). Washing that dog down with a tall 16 oz regular beer will set you back about 200 more calories.

Better pick: Regular hot dogs and light beer
Grotto says enjoying a regular-sized hot dog (5 to 6 inches) and a small beer are fine. A regular dog on the bun with ketchup, relish and mustard comes in at around 280 calories. Pair it with a 12 oz light brew for another 100 to 120 calories. (Though you're going to want to ask about brands when you read What's Really In Your Hot Dog?)

2. At an outdoor concert
at an outdoor concert
Calorie bomb: Frozen cocktails
What's often popular at these venues are "frozen everything" drinks, says Grotto. They can be fairly high in calories mostly because of the volume. A large frozen margarita can set you back 900 calories! Not to mention the fact that so much alcohol lowers inhibitions, you may start having a "Who cares?" mentality when deciding what to eat.

Better pick: Mojitos
This refreshing drink has about 170 to 230 calories and is usually made with light rum, lime or lemon juice, club soda, sugar, and fresh mint leaves. Choose the smallest size to save calories and keep from getting inebriated. If you are truly craving a margarita, order a small one on the rocks for a calorie range of 250 to 500 depending on the size. Remember, if you're thirsty and outside at an all-day concert, alcohol is the most dehydrating beverage you could have, says Grotto. Drink plenty of water to keep from getting parched. Or pregame with one of our 10 slimming smoothie recipes.

3. At the county fair
At the county fair
Calorie bomb: Giant fried drumsticks
These deep-fried turkey legs can clock in close to 1,000 calories, says Grotto.

Better pick: Chicken kabob
Choose grilled foods, like a 4 oz chicken kabob for 450 calories or a medium-sized corn on the cob (hold the butter) for 77 calories. Grotto also advises that you sit down and eat with a fork and knife because you're less likely to eat mindlessly.

4. At the carnival
At the carnival
Calorie bomb: Funnel cakes
Funnel cake is a food you definitely want to stay away from, says Grotto. "Anything with the F-word—fried—is going to be higher in calories per density." One 8.3 oz funnel cake (about the size of a regular paper plate) with powdered sugar is 658 calories.

Better pick: Cotton candy
If your sweet tooth is craving something decadent, Grotto suggests cotton candy. "It's pure spun sugar and about 16 calories per teaspoon." A small (about 1.5 oz) is around 150 calories. Share with your group and you'll eat fewer calories.

5. At the amusement park
At the amusement park
Calorie bomb: Fresh-squeezed lemonade
Homemade lemonade on a hot summer day sounds refreshing (even healthy!), but this is one of the more deceiving drinks, says Grotto. Lemonade contains about the same amount of calories as a full-sugared soda. Guzzling 16 oz will set you back 200 to 250 calories, and no, this doesn't count as a serving of "fruit juice."

Better pick: Fruit-flavored water
Ask for ice water, lemon wedges or slices to squeeze and add artificial sweetener or two sugar packets for a tangy drink between 0 and 30 calories, says Grotto. Or, keep a few sugar-free single-serving drink mixes on hand to add flavor to your water bottle for 0 to 5 calories per serving. (Even better? One of these naturally slimming Sassy Water recipes.)

6. At seafood festivals
At seafood festivals
Calorie bomb: Fried everything
Grotto suggests avoiding fried foods at these warm-weather festivals. French fries (6 oz have 520 calories), crab cakes (a 3 oz crab cake can have between 160 to 200 calories), and hush puppies (5 small pieces are about 260 calories) won't help you reach your weight loss goals.

Better pick: Lobster and crab meat
Lobster and crab are fine as far as calories go, especially if you have to work at getting to the meat—you'll likely eat more if the meat is already pulled out of the shell for you. But beware of the dipping sauces and buttered-up vegetables that often come with. "It's not the lobster or crab, but the butter and the sides that will do you in," Grotto says.


7. At the movies
At the movies
Calorie bomb: Super-sized servings
A large buttered popcorn at AMC Movie Theatres can have 1,640 calories and 126 g of fat in its 20-cup serving! If you quench your thirst with a "medium" 20 oz nondiet soda that adds another 250 calories. Says Grotto, "I get that it makes more financial sense to get the larger serving, but if you're going to do that, get two people to split a drink, and get the bucket that's shared by all."

Better pick: Kid-size combos
About 2 cups of popcorn, a small package of candy, and a small beverage are fine for a treat at the movies. At AMC Movie Theatres, a kid-size popcorn without butter has about 300 calories and 20 g of fat. (The buttered version of the kid's size adds 170 calories and 17 g of fat.)

8. At happy hour
At happy hour
Calorie bomb: Fried finger foods
Fried appetizers are definitely foods to avoid at the bar. "A lot of people get fried zucchini or fried mushrooms," says Grotto, thinking they're a "healthier" choice. "There's no calorie advantage to eating those foods versus fries or onion rings." Fried zucchini has about 346 calories for a 5 oz serving, fried mushrooms have 315 calories for a 5 oz serving, and onion rings have about 470 calories for a 5 oz serving.

Better pick: Veggies
"Order a relish or antipasto plate," says Grotto. Munch a few cheese cubes, pickles, olives, or chew on hard, crisp veggies like celery or carrots.

9. At a cocktail party
At a cocktail party
Calorie bomb: Bowls of snacks
The host generously made sure there were plenty of tasty snacks within every guest's reach at her party, but it's easy to overdo it if you're digging in mindlessly while you chat with friends. Twenty potato chips have about 200 calories, and a ½ c of dry-roasted, salted peanuts will set you back 427 calories. Not to mention those snacks will make you thirsty, causing you to drink your cocktail faster!

Better Pick: One handful of snacks
"Take a handful and remove the bowl from the table if you can," says Grotto. "If you're out with friends and they want to keep eating, dip your hand into the basket once, and that's that." Grotto suggests taking small bites and eating one chip at a time. "It won't make a difference in the calories, but you might be more cognizant of how much you're eating if you do that." Try to stick with 10 potato chips (100 calories) or 40 peanuts (237 calories) to keep from taking in too many calories.

If you've ever sweat through a high-intensity interval training workout, you know it doesn't take long before you're ready for a breather (and ready to toss your soaked leggings in the wash—hello, extra detergent). That's because those short bouts of vigorous exercise demand every ounce of your body's energy, completely revving your heart rate and allowing you to log more calorie burn in less time. And while you can rely on any HIIT workout to get you drenched and do wonders for your body, there's one in particular that's been shown to enhance heart health in just 12 weeks, according to a new review published in the journal Sports Medicine.

When Australian researchers took a look at seven randomized trials, they found that 3 power-walk interval workouts a week reduced cardiovascular disease risk significantly—and more than moderate-intensity continuous training. 

Not only did HIIT do a better job at improving blood vessel function, it also tended to outperform MICT when it came to other heart boosters, including reduced oxidative stress and inflammation, and improved insulin sensitivity, says study co-author Jeff Coombes, director of research at The University of Queensland in Australia. "Like many things in nature, the higher the load, the greater the adaptations," he says. "By increasing the intensity of exercise, there are greater physiological changes to the cardiovascular, muscular and respiratory systems, resulting in improved physical fitness and all the health benefits associated with these enhancements."

To wrack up the heart-healthy benefits—and burn some serious calories—try this routine, which was used by most of the studies in the review. (Keep the heart protection going with these 6 simple things that can lower your risk of heart disease by 92%.)
Try this HIIT workout
How to do it: While most of the study participants walked, you can use this routine for any cardio workout. For best results, you'll need to factor your maximum heart rate, and wear a heart-rate monitor. If you don't have a HRM, you can ballpark it (here's how to measure your heart rate). You'll warm up at an easy pace, and then do 4 rounds of 4-minute intervals followed by 3 minutes at any easy pace (for a total of 28 minutes of work, not counting your warm up and cool down).

0:00-10:00: Warm up at an easy pace
10:00-14:00: Increase intensity to 85 to 95% MHR*
14:00-17:00: Reduce intensity to 65% MHR**
17:00-21:00: Increase intensity to 85 to 95% MHR
21:00-24:00: Reduce intensity to 65% MHR
24:00-28:00: Increase intensity to 85 to 95% MHR
28:00-31:00: Reduce intensity to 65% MHR
31:00-35:00: Increase intensity to 85 to 95% MHR
35:00-38:00: Reduce intensity to 65% MHR
38:00-43:00: Cool down at an easy pace

* You should be pushing as hard as you can; it's difficult to say more than a word or two without taking a breath.
** You should feel challenged, but able to say a complete sentence.

Symptom: Pain while climbing stairs
It could be: Early osteoarthritis

Recent research from the University of Leeds found that knee pain while climbing up stairs could be an early sign of knee osteoarthritis—a common chronic joint disease that affects mostly cartilage. The study, which asked participants to answer annual questionnaires about knee pain, found that even in otherwise pain-free individuals, climbing stairs was the first sign of osteoarthritic knee discomfort. Normally, osteoarthritis occurs in the 40+ crowd, but as people become more active, arthritis sets in earlier and earlier, according to Michael Cross, MD, an orthopedic surgeon at the Hospital for Special Surgery.   

Symptom: Clicking, catching, or locking while walking
It could be: Torn meniscus

The joints in your knee should move pretty smoothly while you're walking, so if you find yourself having to shake out the joint to unlock it, or if it feels like your knees are constantly giving out from underneath you, you could have a torn meniscus, says Cross. The meniscus is a C-shaped disc that cushions your knee, and "meniscus tears are commonly caused by twisting or bending the knee too far back (maybe you went a little too far into downward dog) and most people don't remember exactly when they did it," he says. See an orthopedic surgeon if you're experiencing any of these sensations, as more serious meniscus tears normally require surgery.

Symptom: Numbness or tingling in the back of the knee
It could be: Sciatica

Discomfort in the back of your knee could be a sign of an injury to your sciatic nerve—a major nerve extending from the lower end of the spinal cord down the back of the thigh—according to Jonathan Jezequel, DPT, director of medical and physical therapy at New York Sports Medicine and Physical Therapy. "Any tingling or numbing in the back of the knee is usually caused by nerves in the back," says Jezequel. Achiness from sciatica can also spread from the lower back all the way down to your toes, according to Cross. In most cases, sciatica goes away with minimal home care or physical therapy, but it can commonly return. (Try these 6 simple moves to ease sciatica.)

Symptom: Warmth or pain in the back of the knee while traveling
Condition: Blood clot

It's important to always keep your legs and calf muscles moving while flying, says Jezequel. "Small clots in the knee are pretty common while traveling by plane (because of cramped leg room and limited mobility) and warmth and pain directly on the back of the calf or knee can be an indication of a clot," says Jezequel. Once you have a clot, which can be dangerous and life-threatening, the only way to get rid of it is with an anti-coagulant. So the best defense for blood clots while traveling—most commonly known as DVT (deep vein thrombosis)—is a good offense. If you're at an increased risk for blood clots (those who have had major surgery or are taking birth control pills) consult your doctor before flying. She may then suggest wearing compression stockings in-flight or, in more serious cases, prescribe blood-thinning medication.

Sometimes it seems like if it's not one pain, it's another. Cut down on the ibuprofen with these simple at-home exercises that naturally ward off common walking and running aches.

To Avoid Knee Pain
Do: Side-lying Hip Abduction

Lie on side, hips and feet stacked and head resting on arm. Raise top leg a few inches. Pulse up and down for 30 seconds. Switch sides.

To Avoid Heel Pain
Do: Towel Stretch

Sit on floor with spine straight, legs extended forward. Wrap towel under balls of feet and hold 1 end in each hand. Flex feet and slowly pull towel closer to torso. Hold 30 seconds.


To Avoid Hamstring Strains
Do: Good-Morning Exercise

Stand with feet hip-width apart and arms crossed in front of chest. Hinge at hips, lowering torso until parallel to floor. Engage glutes and back of thighs to slowly return to standing. Do 15 reps.

To Avoid: Shin Splints
Do: Towel Crunch

Sitting on chair, extend right leg and rest foot flat on hand towel. Scrunch towel between toes 15 seconds, then spread towel out again. Repeat 2 more times, then switch sides. (Check out these other toning exercises you can do with a towel.)

In a recent breakthrough study, U.S. scientists discovered that gut microorganisms not only influence immune cell function, but actually support the production of immune cells that form the first line of defense against infection. Your gut is your immune system—two-thirds of your immune system, to be exact.

In fact, the gut is so complex and regulates so many bodily functions it's often called the body's "second brain." About 80% of the neurotransmitter serotonin is produced in the gastrointestinal tract—not the brain. Since large quantities of neurotransmitters are manufactured in the gut, that means your GI tract is largely responsible for your general physical and mental wellbeing.

"The bacteria that are in our gut help regulate metabolism, they talk to our genes," explains Elizabeth Lipski, PhD, CCN, academic director of nutrition and integrative health programs at Maryland University of Integrative Health. "When that's in balance, we have energy and our brain works better."

A few other fun gut health facts:

We have 10 times more bacteria in our digestive system than cells in our body.
99% of the DNA our bodies are made of bacterial DNA.
As a result of the Human Genome Project, scientists discovered we have fewer genes than a fruit fly, carrot, or pineapple! Instead, the genes we have are always talking to the microbes in our gut.
Your gut lining is only one cell thick—much thinner than your eyelid—and replaces itself every few days.
It's clear a healthy gut is essential for happiness and health. But as it stands, about one-third of people today have some sort of digestive problem on a weekly or monthly basis.  As it turns out, a lot of conveniences associated with modern date life are actually killing gut health. (Hack your gut bacteria for easier-than-ever weight loss with The Good Gut Diet.)

New to Nature Foods

Foods developed in labs, like denatured, industrialized fats and high-fructose corn syrup (HFCS), are still somewhat of a mystery to our bodies. "Food is information. These new-to-nature foods give different information to our cells and microbiome," says Lipski, also author of Digestion Connection. "Intuitively, we know that different foods have different effects on us; some make us feel energized, some drain us."

HFCS has been shown to require more energy for gut absorption, leading to possible gut leakage and widespread inflammation. Natural oils are important to build the structure of our cells, but denatured, industrial fats stripped of antioxidants and vitamins don't give cells the nutrients they need. "It's the life in food giving us life," Lipski says. "Most people are eating mostly dead foods."

Expert tip: Eat organic to avoid HFCS, avoid industrial oils by avoiding processed and fast food as much as possible.

Carrageenan

Carrageenan seems innocent enough. Derived from seaweed, it's commonly used as a thickening agent in ice cream, yogurt, soymilk, and sour cream—even organic versions. It's completely unnecessary for use in food and dietary doses have reliably caused inflammation in the GI tract, triggering an immune response similar to that your body has when invaded by pathogens like Salmonella.

Expert tip: Carrageenan must, by law, appear on the ingredients list. Avoid it in both organic and nonorganic foods.

Wheat

There's emerging research suggesting that wheat is bad, especially for susceptible people. But even if you don't suffer from celiac disease, wheat could be triggering acid reflux, inflammatory bowel disease, and other ailments. Why? We're not eating the same wheat our grandmothers did. Wheat has been so intensely and unnaturally crossbred in the last 40 years that significant changes in amino acids and gliadin protein, which could be making you hungry and damaging your gut health.

Expert tip: Try the elimination diet to see if wheat's bothering you. Try replacing pasta with quinoa, which is technically protein-rich seed, not grain.

GMOs (Maybe)

A 2013 study published in Journal of Organic Systems found pigs fed genetically engineered food were much more likely to suffer from severely inflamed stomachs. So is that happening to people, too?

Glyphosate, the active ingredient in Roundup, is the go-to chemical nonorganic farmers spray on GMO crops. So much is applied and taken up inside of the plant that the U.S. government keeps increasing the limits allowed in our food. That's bad news for your gut because glyphosate also acts like an antimicrobial, acting like a potent bacteria-killing in the gut, wiping out delicate beneficial microflora that protects us from disease. What's left? Harmful pathogens like Salmonella and E. coli.


Expert tip: The number one way to avoid GMOs is to eat organic foods. If that's not possible, avoid nonorganic processed foods—most contain at least one of the most common GMO ingredients made from corn, soy, cotton oil, or canola.

NSAIDs

According to Lipski, taking nonsteroidal drugs (NSAIDs) like Advil, aspirin, and Motrin on a regular basis damage the gut lining, allowing microbes, partially digested food particles, and toxins to enter the bloodstream. (This is known as "leaky gut.")

NSAIDs block pain by blocking eicosanoids and cytokines that promote inflammation. "But they also indiscriminately block the ones that also promote healing," Lipski says. "By doing this, the body doesn't allow for the health maintenance, growth, and repair of gut cells."

Expert tip: Lipski says NSAIDs are OK for occasional pain, but if you're suffering with chronic pain, look at the root causes. "Interestingly enough, leaky gut often plays a huge role in systemic pain in the body," she adds. "Many clients who have arthritis or autoimmune conditions, when they improve gut health or go on an elimination diet, often the pain just disappears, and often in just a couple of weeks."

Alcohol

Alcoholic drinks contain few nutrients but take many nutrients to metabolize. The most noteworthy of these are the B-complex vitamins. In fact, alcoholic beverages contain substances that are toxic to our cells. When alcohol is metabolized in the liver, the toxins are either broken down or stored by the body, according to Digestion Connection. Alcohol abuse puts a strain on the liver, which affects digestive competency, and also damages the intestinal tract.

Expert tip: Avoid drinking regularly, particularly if you're suffering from digestive symptoms. If you have trouble quitting, see if you're showing these signs of addiction and get help.

Antibiotics

There's no denying that antibiotics have saved millions of lives. Still, they don't give your beneficial microbes a free pass when they enter your GI tract, so the drugs often kill off the "good bugs" in your gut, too, damaging your immune system and gut health.

Expert tip: While you're on antibiotics, take a product containing saccharomyces Boulardii, like Florastor, and then continue for two weeks after ending antibiotics, Lipski suggests. It's a cousin to bread yeast and helps prevent yeast overgrown while re-establishing the gut microbiome. The end result? It helps reduce the risk of developing diarrhea and other complications arising from antibiotic use.


If you'd rather take probiotic supplements, make sure you take them in between antibiotic doses, not with them. (The antibiotics will immediately kill them off if you take at the same time.)

Chronic Stress

Stress really is toxic. Chronic stress causes your body to produce less secretory IgA, one of the first lines of immune defense. It also eases up on producing DHEA, an antiaging, antistress adrenal hormone. Your body also responds to stress by slowing down digestion, which reduces blood flow to digestive organs and produces toxic metabolites.


Sleepless Nights

Depriving yourself of sleep deprives your body of the repair time it needs. Lack of sleep leads to stress and higher cortisol levels, which has been linked to leaky gut. Getting less than 7 or 8 hours of sleep a night also deprives us of the parasympathetic/relaxation sleep cycle to fully repair high-energy gut tissue, Lipski says.

Expert Tip: Keep your thermostat below 70° to keep your bedroom at sleep-friendly temperatures. Without a nighttime cool-down process, the release of sleep hormones melatonin and growth hormone is disrupted. Avoid these 9 other common hormone disruptors that could lead to low-quality sleep.  According to government surveys, most of us get one hour less sleep than is optimal. Add one more hour of sleep per night for 2 weeks and see if it makes a difference in how you feel.

The last time you were bitten by a mosquito or stubbed your toe, you likely noticed some redness and swelling, plus maybe a little heat and itchiness. Those are all classic signs of inflammation, a part of your body's natural response to infections and injuries. Thankfully, acute inflammation like this usually only lasts a few hours or a couple days.

But lower-grade inflammation can be lurking in your body—without any of the telltale symptoms of that itchy bite or throbbing toe—for months or even years. "This is the inflammatory response gone awry," says Joel Linden, PhD, a professor in the division of inflammation biology at the La Jolla Institute for Allergy and Immunology in California. It's what's called chronic inflammation, and when the inflammatory response does go awry, your risk increases for a troubling number of today's most common illnesses, from heart disease and diabetes to arthritis and Alzheimer's.

Which is why doctors and patients alike want to know where chronic inflammation comes from. Of course, ongoing infections or injuries are causes, and we now know that certain inflammatory foods are no help, either. Plus, diseases that are both caused by and cause more inflammation, like inflammatory arthritis, trap patients in an unending cycle.

But there are some lesser-known contributors to chronic inflammation, too—and you can do something about them. Below, 6 surprising causes, and how to reverse the effects.

1. Your extra pounds
Simply carrying excess weight can cause an inflammatory response within fat cells. "As we get older, some of the cells in our fat tissue age, and when they do, they promote inflammation," says Raymond Yung, a professor in the department of internal medicine at the University of Michigan, whose research focuses on immune and inflammatory diseases. In younger people, obesity itself seems to provoke distress signals from fat cells, signaling to the immune system to fight off a threat that simply doesn't exist, according to a 2013 study published in Cell Metabolism.


2. Your tyrant of a boss

Like inflammation, there's acute and chronic stress, Yung says. "Acute stress is when we got chased by a sabertooth tiger. Chronic stress is a bad marriage or work anxiety, which we know has an effect on inflammation as well," he says. The famed stress hormone cortisol plays a role in regulating your inflammatory response, but chronic stress can dampen the hormone's ability to do so, leaving inflammation unchecked, according to a 2012 study from Rockefeller University. Chronic stress also seems to increase the production of certain inflammatory white blood cells, increasing risk of inflammation-related diseases, another Rockefeller University study found.


3. Your secret smoking habit

Each puff of a cigarette irritates your lungs, leading to a small degree of inflammation that can worsen existing lung problems—like COPD or allergies—and compound over time, Linden says. In fact, some experts believe the chronic injury and inflammation in the lungs from smoking may be one reason why cells begin to mutate, leading to lung cancer, he says. Smoking has been shown to increase certain markers of inflammation, including an elevated white blood cell count and high levels of C-reactive protein, a substance produced by the liver. Luckily, just weeks after kicking the habit, various inflammation markers drop dramatically, according to a 2009 study published in Chest.

Before you think you're totally risk-free since you've never picked up a cigarette, know that non-smokers aren't entirely in the clear: Air pollution can have a similar effect, Yung says. But in many cases, he says, you can control some of your air pollution exposure, by, say, keeping outdoor exercise to the a.m. hours and avoiding sitting in heavy traffic whenever possible.


4. Your gut bacteria
A whopping 70% of your immune cells reside in your intestines, Yung says, so your gut bacteria can affect your immune system in various ways. "The bacteria that are inside your GI tract can either suppress inflammation or activate inflammation, depending on what they are," Linden says. "That's why there's so much interest in using probiotics to try to influence the gut inflammatory response."

Researchers don't fully understand this interaction yet, he says, but they're exploring environmental and dietary changes that affect the way our microbiomes determine inflammation. Studies have identified specific microbes that seem to be related to developing rheumatoid arthritis and Crohn's, both of which are inflammatory diseases. Inflammation sparked by microbiota is thought to worsen other diseases as well, including HIV. (Check out this list of 26 foods for a happier, healthier gut.)

5. Your evening nightcap
As alcohol is broken down inside your body, it produces toxic by-products that promote inflammation, according to the National Institute on Alcohol Abuse and Alcoholism. Because the liver is so prominently involved in the process, it may be particularly vulnerable to the effects of excessive drinking. One problematic consequence of heavy drinking is steatosis, or fatty liver, Linden says. That accumulation of fat can result in chronic liver inflammation, in turn leading to hepatitis or cirrhosis, he says.


6. Your go-to birth control

Pre-menopausal women who take oral contraceptives seem to be more likely than their pill-forgoing peers to suffer from low-grade inflammation. Preliminary research, published in 2014 in PLOS ONE, found that 30% of pre-menopausal women taking the pill had high levels of the inflammation marker C-reactive protein, while just 7% of pre-menopausal women not using the pill had the same. While the pill is still a safe option for healthy women, the study authors write that this link could be something to consider when discussing contraception options with your doctor.

You know sex feels good and does wonders for your mood, but did you know that it benefits your health (his too!) in a number of not-so-obvious ways? The reason, according to scientists, is that during sex, our bodies produce a cascade of hormones (and other biological changes) that can ease pain, lower cancer risk, boost immunity, and even offset menopausal symptoms. Taking care of your health has never been so much fun.

1. It reduces chronic pain
Next time you have a headache, just say yes. Stimulation of your clitoris and vaginal walls triggers the release of endorphins, corticosteroids, and other natural painkillers. As a result, you'll feel less pain from headaches and sore muscles during sex. The benefit, which begins before you orgasm, can linger for up to 2 days, says Barry Komisaruk, PhD, a Rutgers University psychology professor and coauthor of The Science of Orgasm. In his research, he found that women could withstand painful pressure to their fingers while they were stimulated with sex toys; during orgasm, pain tolerance doubled. And self-stimulation through the front wall of the vagina, where some find their G-spot, increases pain tolerance and pain detection thresholds by up to 50%, reports Komisaruk.


2. It lowers breast cancer risk
During arousal and orgasm, your levels of "happiness" hormones rise. Two of these—oxytocin and DHEA—may help keep breasts cancer free. One study showed that women who have sex more than once a month have a lower risk of developing breast cancer than those who are less sexually active. And Greek researchers found that men who had at least seven orgasms a month in their 50s had a significantly lower chance of developing male breast cancer.

3. It gives your heart a workout
Cardiologists rank intercourse as a mild-to-moderate-intensity exercise that enhances heart health as well as brisk walking does. As with any workout, the more vigorous you are, the more your heart benefits. The sex positions you try matter too; being on top is especially cardiac-friendly because it usually requires more effort. Orgasm delivers a bonus: At your peak moment, your heart rate may hit 110 beats per minute, comparable to what you might achieve when walking quickly or jogging. (Shake things up with these 11 new sex positions.)

4. It protects his prostate
Catholic priests have an elevated chance of dying of prostate cancer, and studies point to celibacy as a factor. In 2003, research on middle-aged Australian men found that those who averaged at least four ejaculations a week had a one-third lower chance of developing prostate cancer than those who had fewer. "When you drain the pipes, as it were, you have less clogging," says Irwin Goldstein, MD, head of sexual medicine at Alvarado Hospital. Though the results of the study were clear, the reasons they occurred were not, says Goldstein, who calls for more research.


5. It lowers stress

Got a big presentation coming up at work? One study found that men and women who had engaged in intercourse in the 2 weeks before a stressful day had an easier time while doing public speaking and some verbal arithmetic. During their presentations, their systolic blood pressure (the first number in a blood pressure reading) increased less and then dropped back to its normal level at a faster rate than that of people who had no sexual relations or had other forms of sex, including noncoital interactions or masturbation. One theory about why this occurs is that intercourse requires more complex brain activity; another idea is that it stimulates a number of important nerves not triggered during other sexual activity.

6. It revs up your immune system
Research from Wilkes University showed that college students who engaged in sex once or twice a week had 30% higher levels of infection-fighting antibodies than did their abstinent classmates. In 2004, German scientists produced similar results: Blood tests showed that arousal and orgasm in men increased levels of certain pathogen-fighting white blood cells. The effect is comparable to that of other stress-busting activities, such as exercise and listening to music, which also boost secretion of certain proteins that defend the body against infection.

7. It defeats menopausal dryness
Scientists in New Jersey found that postmenopausal women who had sexual relations more than 10 times a year had less evidence of vaginal atrophy than those who reported less frequent sex. That's a sign of healthy tissues, says Sandra Leiblum, PhD, a New Jersey sex therapist who helped conduct the study. Arousal brings blood to the vagina, which delivers nutrients and oxygen. Keep using this part of your body, and you'll help prevent the tissue from becoming thinner and less elastic as you age, so intercourse can remain comfortable and pleasurable.

Every couple argues. Every couple has dry spells. And every couple hits a rough patch sooner or later. If you're in the middle of one right now, you might be wondering, "Is my marriage going to make it?" While there's no guarantee that any relationship will work, of course, here are 9 signs couples therapists say signal to them that a relationship is going to survive.

1. You have fun together.
"The skills couples need to keep intimacy alive in a long-term relationship aren't obvious because people don't talk about them," says Tina B. Tessina, PhD, psychotherapist and author of Money, Sex and Kids: Stop Fighting about the Three Things That Can Ruin Your Marriage. "Most couples need to lower their expectations of romance and glamour and raise the level of fun they have together," she says. This means having regular dates and check-in talks, plus taking time to enjoy activities together. "Successful couples make plans to try new things together, go out, have fun, laugh, and play," adds Marni Feuerman, a marriage expert in Boca Raton, Florida. "They know that novelty breathes positive energy into a relationship."


2. You're trustworthy.
Hiding purchases, online relationships, or your feelings from your spouse? That's a big no-no. "Couples in successful marriages have each other's backs and do not keep secrets," says Feuerman. "They behave in ways that better both each other and the relationship—not just themselves."

3. You're in it together.
"The most powerful thing you can do to keep a marriage strong is form a partnership in which both parties feel respected, cared about, and needed," says Tessina. Even if you're having problems, if you approach them as a team they're easier to solve. Michael J. Salamon, PhD, a couples therapist based in Hewlett, New York and author of Every Pot Has a Cover: A Proven System for Finding, Keeping and Enhancing the Ideal Relationship, points to a couple he recently worked with as a great example of teamwork. "Financial stress caused them to cut their budget way back, and the stress was exacerbated every month when bills arrived," he explains. The couple fought a lot about what to pay and when. So Salamon asked them to develop a plan to manage their bills while he observed them. "Just giving them the task of working on it together changed the tone. They saw the challenge now as something that belonged to both of them and, and something they should work on together," he says.

4. You touch each other.

Often. Couples who love each other show it, even during the difficult times that land them in therapy. If you want your marriage to make it, touch your partner as often as possible (put your hand on your spouse's leg while driving; give him a little squeeze now and then; hug and kiss each other.) Make a point to cuddle in front of the television, on the porch swing, or in your bedroom. "Intimacy is the art of making your partner feel understood and accepted," says Tessina. "When this feeling is created, barriers fall." And that brings us to sex. "If a marriage is going to last, both partners need to be able to demonstrate their love by giving and receiving physical affection," says Feuerman. "A romantic relationship is a sexual relationship and not just a platonic friendship."


5. You let go of grudges.
Simply put, resentment will destroy a marriage. So you need to step up and say "I'm upset because X." "When one spouse claims to be 'fine' when he is in fact agitated, it creates an environment in which one person has to guess the other's true feelings, and no one likes that game," says Karissa Brennan, a New York City-based psychotherapist and founder of Cloud Counseling, an online counseling site. "The more you show your partner what bothers you, the more she'll understand how to help you through it," she says. Marriages are successful when couples learn to express their feelings clearly and respectfully in the moment.

6. You lean in.
Not in a Sheryl Sandberg kind of way, but in a body language kind of way. "A tilt of the head, a shift of the leg, a look or a change in tone can all indicate a breakthrough, a change in awareness that says they are now hearing, understanding and are being responsive to one another," says Salamon. He cites a couple he recently worked with where the wife felt like her husband didn't show affection anymore. After a bit of back and forth it became clear that mornings for the couple were especially hectic. "I asked if they kiss one another good-bye when they leave every morning and hello when they get home every night," he says. "They committed right then and there to kiss more, even if just in passing, and to have one date night a week."

7. You like and respect each other.

Spouses in successful marriages really strive to meet each other's needs simply because they genuinely like to see their partners happy. "They're concerned when their spouse seems unhappy and don't just blow it off, thinking 'that's his problem,' " says Feuerman. They ask what's wrong when something seems off. They offer solutions. And they show gratitude and appreciation for each other by thanking them and hearing them out.


8. You empathize with each other.
"I notice if couples are empathizing with each other, listening attentively, and responding," says Feuerman. "Good partners turn toward each other—not away—when one of them is trying to make an emotional connection." Likewise, successful couples try hard to avoid gridlock on issues. "Some issues in a relationship are just not solvable (for example, personality traits) so a couple that is going to make it practices things like tolerance, empathy, and negotiation when problems arise," says Feuerman.

9. You make up the right way.

The biggest clue to whether a marriage is sustainable is how couples reunite after a tiff, says Jeannette Raymond, PhD, a licensed marriage therapist in Los Angeles and author of Now You Want Me, Now You Don't!. "Taking the initiative to invite your partner back into your world after a disappointment is a good sign," she says. "It doesn't mean you have necessarily gotten over it, but it shows that your need to restore your emotional connection and security in the relationship takes precedence over your hurt feelings." These couples want to make it work and recognize that sometimes that means saying you're sorry and sticking around to solve the problems. Adds Feuerman: "One of the most important things I notice is that the couple views their marriage as a life-long journey and not something to quickly bail on when things get rough. The couples that make it ride out the ups and downs together as a team and stay committed."

When we think of ideal food combinations, it's usually in the form of steak and potatoes, bacon and eggs, or cookies and milk. But pairing certain foods can also provide a big health boost, says Alexandra Caspero, RD, a nutrition coach and founder of Delish Knowledge.

"When it comes to nutrient absorption, pairing certain foods can make a healthy meal even more nutritious," Caspero says. A lot of vitamins and minerals work together synergistically, she says, meaning you get more benefit from one if you swallow it with the other. You can supercharge your meal's health-supporting powers by seeking out these simple, tasty food combos:

Lean Beef + Broccoli

An iron shortage is one of the more common nutritional deficiencies in the U.S., according to the Centers for Disease Control and Prevention. Women are especially likely to fall short, and low iron can lead to blood disorders and fatigue. Because vitamin C helps the body absorb iron, says Caspero, pairing iron-rich beef or lentils with vitamin C sources like broccoli or tomatoes is a great way to boost your iron levels.


Apples + Blueberries

Fruit contains phytochemicals—healthy antioxidants that may reduce your risk for heart disease and cancer. When you eat different fruits together, their antioxidant benefits can multiply, finds a study in the Journal of Nutrition. That study found a surge in antioxidant activity when people ate several fruits in combination. Rather then filling a bowl with blueberries or munching on an apple, halving your portions and eating them together provides more disease-fighting benefits, the study suggests. Even better, says Caspero: Combining several different whole fruits into a smoothie, like one of these 20 super-healthy smoothies.

Tomatoes + Avocado

Tomatoes get their bright red color from lycopene, a type of healthy carotenoid that has antioxidant properties and may also block the growth of cancer cells, suggests research from Mayo Clinic. And researchers at Oregon State University have found that fat helps your body absorb lycopene. Clearly, it’s time to add some diced tomatoes to your guacamole, or avocado to your BLT.


Tuna + Kale

Calcium and vitamin D are the two most important nutrients for strong bones, reports the National Institutes of Health. Caspero recommends combining vitamin D-rich tuna or salmon with kale, an excellent source of calcium.

Peanut Butter + Bananas

Your body and muscles need both protein and carbohydrates to recover and grow stronger following a workout. Create the perfect combo of these macronutrients with a PB-and-banana sandwich, suggests Caspero.

In the case of the Adidas Stan Smiths, an update can only add to the cool factor.
The retro style debuted in 1973, but the sleek white sneakers have made a serious comeback and now, Adidas is releasing what may be the chicest refresh we've seen.
The brand is rolling out a Honeycomb Gloss Pack, a textured play on the shoe's smooth leather upper.
Where the classic offers a simple finish to any casual-cool outfit, the update is like nothing we've seen before, so prepare to turn heads no matter what else you may be wearing.
The shoes will debut on the brand's website June 1 and will come in two colorways, black and green.
So if you're looking to step up your sneaker game this season, try sporting this fresh twist on your old-school favorites.
View photos of the Adidas Stan Smith Honeycomb Gloss BELOW.

It's time to branch out from the basic bean. While we love the humble black bean or chili's defining kidney bean, mixing in one of these offbeat bean types can add unique texture, flavor, and colors to a favorite meal. Experiment with these 6 types of beans to discover new dishes or put a different spin on familiar classics.

Adzuki Beans
This simple red bean with a thin white line is amazingly healthy. "In addition to giving you a leg up in the iron department, these members of the legume tribe are good for the adrenal glands, which in turn can help relieve stress on the body," says Alicia Silverstone, author of The Kind Mama. "While all beans are amazingly good for you, adzuki beans pack an extra punch. Adzukis are known for their supercharged healing properties, especially for reproductive function."

While you can use these little beans in savory dishes, the bean is best known for its use in making ice cream. Try blog Dula Note's Japanese Azuki Bean Ice Cream recipe.

Anasazi
Heirloom varieties of this bean are shaped like kidney beans and have red and cream splotches. Anasazi beans originate from the American Southwest and have roots going back into ancient times of Native American culture. Plus, they cook quickly, so you can cook skip the pre-soak.

Try this Anasazi Bean & Potato Chili recipe from Vegan Pressure Cooking by JL Fields.

Chana Dal Beans
These goldenrod-colored disks are the split kernel of a variety of chickpea. Chana dal beans are often used in Middle Eastern cuisines, so try using spices like turmeric, cloves, garlic, or cardamom to season them. Transport your kitchen to India with this Chana Dal With Zucchini recipe from Bob's Red Mill.

Cranberry Beans
kidney bean, you'll be able to spot the difference a mile away because of the streaks of white and cranberry red. Diane Kochilas, author of Ikaria, serves up these beans with onions and collard greens. Spritz with a little lemon juice and a drizzle of olive oil and enjoy. "Collards and mottled beans create a very earthy final casserole," says Kochilas. "Both beans and greens should be soft and comforting then enlivened by the addition of lemon juice." Keep an eye out for these guys at your farmer's market, as they can often be found fresh.

Mung Beans
Get creative with your Mung beans by making bindeatteok, a traditional Korean mung bean pancake. "Bindaetteok look quite a bit like latkes and are very similar to falafel, but instead of being deep-fried balls of ground chickpeas (or fava beans), bindaetteok are flat cakes made with ground dried mung beans, water, and a little seasoning and shallow-fried until super crispy," says Marja Vongerichten, author of The Kimchi Chronicles.

Orca Beans
Colored like orca whales, these black-and-white beans have a mild flavor and creamy texture. Orca beans are an heirloom variety from Mexico and go well in thick soups or with rice. Keep in mind that you may want to cook these beans separately and add them afterward to your soups and stews, as cooking can turn the water black.

Adventure away from your normal chili recipe and try this Orca Bean Chili by Bob's Red Mill.

Recipe for Any Bean
There's just no wrong way to eat beans. "Simple Pleasure in a Pot of Beans is my go-to recipe for all beans," says Erin Scott, author of Yummy Supper. "We tend to make a pot of beans a week, and the satisfaction lasts and lasts."

Simple Pleasure in a Pot of Beans
1 lb dried beans
1 head garlic, cloves separated and peeled
1 dried bay leaf or ½ teaspoon ground epazote
1 Tbsp smoked sea salt

1. RINSE the beans thoroughly under cool tap water, then place in a stockpot or Dutch oven. Cover with ample cool water, at least 3" to 4" above the beans. Let the beans soak at room temperature overnight.
2. ONCE you're ready to cook the next day, make sure that your beans are covered by at least 2" of water. There's no need to drain the soaking water if it still looks clear; just pour in a little more. Bring the liquid to a boil, then turn the heat down to maintain a nice simmer. Skim off any foam that forms on the surface. After you are done skimming the foam, add the garlic, bay leaf or epazote, and the smoked salt to the pot. Partially cover the pot, and let those beans simmer away gently.
3. WHILE the beans cook, make sure at least 1" of water is covering the little guys during the entire cooking process. Add more liquid as needed. Don't worry about having extra water when your beans are done cooking; that liquid can be used in a good bean soup.
4. COOK the beans until tender. Cooking time will vary depending on the type, size, and age of the bean, and can be anywhere from 45 minutes to 2½ hours. Fish out and discard the bay leaf before serving.

Variations:

For a quick weeknight supper, we'll eat warm bowls of beans mixed with sautéed greens, chopped avocado, and salsa.
Add half the cooked beans to a hearty stew and then freeze the rest for later use.
You can also refry the beans with bacon or chorizo or simply top them with a generous handful of snipped fresh herbs.
Roll a scoop of velvety beans in a warm corn tortilla, and everyone is happy.