The 'Wich That Wows: 5 Healthy Sandwiches You'll Love

Better than sliced bread

When’s the last time a healthy sandwich made your heart race?

When it’s dinnertime but you crave breakfast:

Waffle Eggwiches

Ingredients: Olive oil, Canadian bacon slices, eggs, egg whites, chives, pepper, multigrain waffles, reduced-fat Cheddar cheese, pure maple syrup

Calories: 379

Smoked Salmon-Wasabi Tea Sandwiches

When you’re having the girls over:

Ingredients: Avocado, wasabi paste, lime juice, white bread, smoked salmon, red onion, chives, sesame seeds, and wasabi sesame seeds

Calories: 239

Tomato Stacks

When you long to think outside the (bread) box:

Ingredients: Olive oil, bell peppers, garlic clove, reduced-fat sour cream, horseradish sauce, Olive oil cooking spray, egg whites, panko, heirloom tomatoes, baby arugula

Calories: 94

Mini Grilled Chicken Clubs

When you crave something classic but light:

Ingredients: Zucchini, garlic clove, basil leaves, Parmesan cheese, lemon juice, olive oil, chicken cutlets, salt, pepper, small sandwich rolls, small tomato

Calories: 233

13 Simple Sandwich and Wrap Recipes

Shrimp Tartines with Slaw

When you want less bread and more filling:

Ingredients: Mayonnaise, reduced-fat sour cream, one shallot, dill pickle relish, tarragon, large shrimp, olive oil, salt, pepper, one baguette, packaged coleslaw

Calories: 192
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7 Healthy Chicken Soup Recipes

Soothing soups

Can chicken soup really fight a cold? Maybe! Research suggests that serving yourself a steaming bowl of soup may actually help.

In fact, any soup (as well as hot drinks) can loosen congestion and help keep you hydrated when you're feeling under the weather.

While they're no ironclad cure, these seven flavor-packed chicken soup recipes can still help you get back on your feet fast.

Chunky Chicken Noodle Soup

The veggies and hearty noodles in this homemade soup pack some filling fiber into the warming dish. Opting for whole-wheat noodles will add even more. While sodium is still high in this recipe, stirring up your own pot cuts down on the amount typical store-bought brands have.

Ingredients: Chicken, poultry seasoning, thyme, celery, egg noodles, carrot, green onions, parsley, chicken-flavored bouillon granules, pepper, bay leaf

Calories: 204 per 1 cup

Chicken Noodle Soup With Spinach

Leafy greens like baby spinach are a great source of immune-boosting vitamin C. Flavorful Parmesan cheese and zesty nutmeg will please even the stuffiest of noses!

Ingredients: Olive oil, garlic, chicken broth, chicken breast, Parmesan cheese, salt, pepper, nutmeg, tubetti pasta, baby spinach

Calories: 252 per cup

Chicken and Wild Rice Soup

Light cheese and a flour-and-milk mixture keep this soup creamy but surprisingly low in fat. Wild rice, a whole grain, adds an earthy flavor and a host of vitamins and nutrients to the dish.

Ingredients: Wild rice, onion, garlic, chicken broth, baking potato, milk, flour, cheese, chicken breasts, pepper, salt, parsley

Calories: 280 per 1 1/4 cups

Chicken and White Bean Soup With Greens

Beans are packed with protein and fiber to help keep you full when you’re feeling under the weather. Kale and spinach offer a host of feel-better vitamins and nutrients. Plus, using rotisserie chicken means you seriously cut down on prep time, because who wants to stand in the kitchen when you’re sick?

Ingredients: Olive oil, leeks, garlic, carrot, chicken broth, rotisserie chicken, rosemary, cannellini beans, kale, spinach, salt, pepper, parsley

Calories: 209 per 1 1/3 cups

Southwestern Chicken Soup

Thanks to the rice and beans, this hearty soup is full of protein and fiber. Cilantro and lime provide a southwestern flare, while avocado adds a creamy texture that’s rich in heart-healthy fats. Enjoy the dish with plain tortillas or baked tortilla chips.

Ingredients: Onion, garlic, chicken broth, rice, cumin, Great Northern beans, rotisserie chicken breast, cilantro, pepper, salt, tomato, avocado, lime

Calories: 274 per 1 2/3 cups

Tortilla Chicken Soup

Whip up this Mexican-style soup when you can handle a little heat: Chile and jalape�o peppers can loosen congestion and have you breathing easier in no time. Opt for light sour cream to cut down on fat. You can stir in pieces of baked corn tortilla chips for a savory crunch.

Ingredients: Peanut oil, chicken thighs, chicken breast, onion, celery, garlic, chicken broth, corn, chili powder, cumin, canned tomatoes, canned green chiles, pickled jalape�o pepper, corn tortillas or tortilla chips, sour cream, cilantro

Calories: 394 per 1 1/2 cups

Chinese Chicken Noodle Soup

This soup is low in fat and full of vitamin C, thanks to spinach, a nutrition powerhouse. Plus, ginger can help relieve achy muscles. When you’re feeling up to it, don’t be afraid to get creative with additional toppings and mix-ins for new flavor combinations.

Ingredients: Ramen noodles, canola oil, ginger, garlic, chicken broth, soy sauce, chili-garlic sauce, chicken breast, pepper, scallions, baby spinach

Calories: 293 per 2 cups broth, 1/2 cup spinach, and 1/2 cup noodles
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4 Secrets to Never Getting Sick

Kick the cold

By Jeannette Moninger

Ever wonder why you always seem to come down with a life-interrupting virus this time of year, while other women you know sail through the season sniffle-, cough-, and ache-free?

We canvassed the research and talked to top experts to uncover these key, study-backed secrets for staying well, even when you're surrounded by germs. The docs' number one tip: Get the flu vaccine, ASAP. Then, follow these simple steps to boost your virus protection even more.

Make friends with fresh air

Common wisdom has it that staying indoors, where it's warm and toasty, is easier on your immune system than being outside in the cold. Problem is, being inside puts you in close constant contact with other people—and their germs.

Not only does escaping into the fresh air give you a break from all those germs circulating inside, but going for a stroll can actually boost your immunity. "Exercise leads to an increase in natural killer cells, neutrophils, and monocytes, which ultimately increases immune function," says Ather Ali, ND, MPH, assistant director of Complementary/Alternative Medicine Research at the Yale-Griffin Prevention Research Center.

Relaxation fights off colds

There are a trillion reasons why taking time to chill out might be the last item on your to-do list. But here's why it should be a priority: "Being stressed will increase your susceptibility to catching a cold," says Ali. That may be because, over the long term, it leads to the ongoing release of stress hormones, such as glucocorticoids.

These impede your body's ability to produce cell-signaling molecules called cytokines, which trigger a disease-fighting response from your immune system. "You're also less likely to take care of yourself—get ample sleep, eat right, exercise—when you're stressed," says Ali, which is crucial to upping your immunity.

Clean hands are everything

Cold and flu can spread all too easily through touch. Keep your fingers away from your eyes, nose, and mouth as much as possible, and make sure to master the art of hand-washing. Soap and water remain your most effective tools there, according to the Centers for Disease Control and Prevention.

Germs can grow on bar soaps, so use the pumped kind—or better yet, a hands-free dispenser and choose regular soap over antibacterial. Lather for a solid 20 seconds before rinsing, and make sure to dry thoroughly (but not on your germy clothes!): "Damp hands are far more likely to spread bacteria than dry ones," says Dana Simpler, MD, a primary care physician at Mercy Medical Center in Baltimore.

The magic bullet

An occasional restless night is nothing to worry about, but a continuous lack of zzz's can hamper your immune system's ability to function. Though experts often say that sleep requirements vary by individual, a 2009 Carnegie Mellon study found that anything short of seven hours nearly triples your odds of catching a cold—and that means seven straight hours, with no middle-of-the-night wake-ups.

"For many of us, the only quiet time we have to think through things is when we're lying down at bedtime. Unfortunately, problem-solving in bed interferes with sleep," says Leslie Swanson, PhD, a sleep specialist at the department of psychiatry at the University of Michigan, Ann Arbor.
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Naturally Gorgeous Hair Makeovers

Hairstyles made simple

Want a fresh look for fall? These women did, too, so we asked star stylist David Evangelista, owner of the David Evangelista Salon at the Cornelia Day Resort in New York City, to tweak away. One ground rule: The cuts had to be truly low-maintenance. Check out the amazing results.

Libby Sentz, 35

After I let go of my long hair, I felt a sense of liberation. And it’s so wash-and-wear. In fact, blow-drying turns it into a frizzy mess.”

The backstory: “Being a dancer, I never wore my hair down because it was so big and heavy—and it made me sweat more,” Libby explains. David agrees: “We needed to lose about 10 inches since all this hair was robbing her ringlets of bounce and pulling down her features.”

The update

A chin-length bob with long, angled layers adds much-needed sass and exposes this dancer’s long, graceful neck. Colorist Gary Wagner gave Libby’s hair a chestnut base, then wove in subtle auburn highlights throughout her top layers.

Her go-to styling aid Ken Paves Healthy Hair Curl Balm ($30)

Vennie Lau, 34

This cut saves me 15 minutes in the morning. I just shampoo, rub in a little styling wax to enhance the texture, and go.”

The backstory “I’m starting my own interior design firm, and I wanted a cut that’s stylish and mature,” she says. David’s take: “Before, her hair was shapeless and dragged down her pretty facial features.”

The update

David cut off 9 inches to create a shaggy (and low-fuss) textured crop with short layers in back and longer ones in front. Colorist William Simon applied a clear gloss—a mix of cuticle-sealing silicones and conditioners—to amp up shine and enhance Vennie’s natural shade.

Her go-to styling aid Bed Head Wax Stick ($17.95; professional salons)

Kimberly Lenny, 28

"My new look is stylish yet practical. I can blow-dry for a more polished effect or keep it a little wavy by air-drying it.”

The backstory “My father called my old style—or lack of style—‘surfer hair,’” Kimberly says. “I think my level of effort was apparent.”  David pointed out that she has a strong jawline and didn’t need to go too short. “If the ends fell near her cheeks, they’d add unwanted fullness,” he says.

Top Pro Hair Styling Products for Under $10

The update

David took Kimberly’s length up 4 inches to just below her chin, then added angled layers. And colorist Eugenia Iordache-Cabrera lightened Kimberly’s dirty blonde hair to a sunnier hue.

Her go-to styling aid Suave Professionals Vibrant Shine Mist ($2.49; drugstores)
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What Can You Make with Fresh Cranberries?

Seasonal favorites

Star foodies get creative with fall's favorite berry.

Cranberry-Poached Pears

Eva Longoria is co-owner of Beso restaurants in Hollywood and Las Vegas and author of Eva's Kitchen.

Ingredients: pears, honey, sugar, orange and lemon zest, lemon juice, cinnamon stick, vanilla bean pod, passion fruit tea bag, cranberries

Calories: 161

Beef Shank With Mushrooms and Cranberry Sauce

Chris Hastings is co-author of The Hot and Hot Fish Club Cookbook and a chef in Birmingham, Alabama.

Ingredients: beef shanks, salt, pepper, oil, thyme, bay leaf, garlic clove, carrot, onion, celery stalks, cranberries, low-sodium beef stock, shallots, dried cranberries, wild mushrooms, parsley, polenta

Calories: 563

Rustic Cranberry Tart

John Besh is a James Beard award-winning chef and the author of My Family Table.

Ingredients: pecans, prepared pie crust, cranberries, sugar, all-purpose flour, ground cinnamon, ground nutmeg, orange zest, orange juice, unsalted butter

Calories: 343 http://www.health.com

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How to Make Chocolate a Healthy Indulgence

The benefits of being a chocolate lover

This ultimate feel-good food keeps your heart healthy, mood up, and body in great shape. Find out what all this natural ingredient can do for you.

Heart helper

Chocotini, anyone? A study in the Journal of Nutrition found that people who ate dark chocolate had less of a protein that indicates inflammation, which can lead to a heart attack. Plus, alcohol boosts HDL (good) cholesterol.

Chocolate martini recipe from The Peninsula Chicago:

• 1 oz vanilla vodka, such as Stoli
• 1 1/2 ounces dark chocolate liqueur, such as Godiva
• 1 1/2 ounces plain soy or skim milk
• 1/2 ounce chocolate syrup

Combine all ingredients in a shaker and shake vigorously. Pour mixture into a martini glass, and serve.

Mood booster

There’s a good reason we crave chocolate when we’re down. Its tryptophan ups mood-lifting serotonin in the brain, says Leah Sherman, a naturopathic physician in Portland, Oregon. One study found that even the taste, texture, and smell make us happy.

Skin soother

For a spa treat, try this bath from Lauren Cox’s Eco Beauty: Combine 2 cups chocolate milk, 2 tablespoons mild liquid soap, and 1 tablespoon honey; pour mixture into the bathtub. The chocolate milk’s lactic acid and antioxidants smooth and soften your skin.

Cravings buster

University of Copenhagen researchers found that subjects felt fuller and craved fewer sweet, salty, and fatty foods when they snacked on chocolate (yes!). Be sure to choose dark chocolate: Its low glycemic index steadies blood sugar levels, cutting cravings.
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Health's Food Awards: The Best New Eats of 2011

Good-for-you grub

Who says you have to shop the perimeter of the grocery store to be healthy? We put 500 new convenience foods to the test and found great picks in every aisle. Shop smarter with our list!

Granola

Purely Elizabeth Ancient Grain Granola Cereal in Pumpkin Fig

The judges cheered for this great-tasting standout in a sea of too-bland or too-sweet granolas, thanks to its dried figs and organic cinnamon. This low-sugar (only 6 grams) pick also scores for its fiber-rich puffed amaranth and quinoa flakes and fiber-and-omega-3-loaded chia seeds.

$7.99 for 12.5 oz; select whole foods markets and purelyelizabeth.com

Cereal

Post Selects Great Grains Crunchy Pecans

We tried lots of cereals with the word "almond" or "pecan" in the name, but a search failed to turn up enough nuts to fill a thimble. This one had a surprisingly generous amount of pecans, plus whole-wheat flakes and rolled oat clusters, which serve up 35 grams of whole grains plus 5 grams of fiber (and just 8 grams of sugar) per serving.

$4 for 16-oz box; grocery stores

Grab-and-go breakfast

Eggland’s Best Hard-Cooked Peeled Eggs

It’s not rocket scienceto boil an egg, but if you’re like us, you rarely have the time in the a.m. to do it. This winner lets you get a protein hit in a hurry. And because Eggland’s hens are fed a vegetarian diet, these eggs are 25% lower in saturated fat and twice as high in omega-3 fats as regular ones.

$2.79–$2.99 for 1/2 dozen; grocery stores

Grab-and-go runner up

Cookiehead Snacks Grainy Brainy Banana Flaxseed Wakey Cakes

While they’re not available nationwide just yet, the yummy banana bread flavor and soft, chewy texture of these cakes landed them a spot on our list (and the cute name didn’t hurt).

$5.99 for 12 mini muffins; Whole Foods Market and select grocery stores

Frozen waffle

Kellogg’s Eggo FiberPlus Buttermilk Waffles

Waffles aren’t just for kids: We adore the light, fluffy texture of this toaster-ready breakfast, which indulges a morning sweet tooth while slipping in 9 grams of fiber and 35% of your calcium needs. And judge Jackie Newgent, RD, liked that these waist-friendly waffles are low in saturated fat and sugar (only 1.5 and 3 grams respectively).

$3.19 for 8 waffles; grocery stores
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