Tuna salad is a food industry euphemism for fish awash in a sea of mayo. But this French-inspired tuna salad may qualify as the healthiest meal in this (or any) cookbook. Tucked within the leaves are vitamin-dense green beans, lycopene-loaded cherry tomatoes, and omega-3-packed tuna, providing a perfect balance of protein, fiber, and healthy fat in this tuna nicoise recipe.

Nutrition:
350 calories, 11 g fat (3 g saturated), 370 mg sodium

Serves 4

You’ll Need

4 eggs
Salt and black pepper to taste
1 lb red potatoes, quartered into 1⁄2″ chunks
1⁄2 lb green beans, ends removed
2 tuna steaks (6 oz each)
16 cups baby mixed greens (8-oz bag)
1⁄4 cup honey-mustard vinaigrette
1-pint cherry tomatoes, sliced in half
1⁄4 cup chopped black or green olives (kalamata and Niçoise are best)

How to Make It

  1. Bring a large pot of water to a boil.
  2. Turn the heat to low until the water is just simmering and carefully lower in the eggs.
  3. Cook for 7 to 8 minutes (this should yield creamy, not chalky, yolks) and remove with a slotted spoon.
  4. Transfer to a bowl of cold water.
  5. Salt the same pot of water and add the potatoes.
  6. Cook for 15 to 20 minutes, until tender but not mushy.
  7. Right before the potatoes are done, toss in the green beans and cook for 3 to 5 minutes, until crisp-tender. (You can cook the green beans in their own pot, but why waste the water and the energy?)
  8. Drain both vegetables together.
  9. Heat a grill pan or cast-iron skillet over high heat.
  10. Season the tuna with salt and pepper.
  11. When the pan is very hot, add the tuna and cook for 2 minutes per side, until browned on the outside but still pink in the middle.
  12. Remove and let rest for a minute or two, then slice into thin strips.
  13. Peel the eggs and slice in half.
  14. Toss the greens with enough vinaigrette to just lightly cover.
  15. Divide among 4 chilled plates or bowls.
  16. In individual piles around the lettuce, arrange the potatoes, tomatoes, olives, green beans, and eggs.
  17. Top with slices of tuna and drizzle with extra vinaigrette, if you like.

Eat This Tip

Fresh tuna is an amazing product that takes well to quick pan-searing and high-heat grilling. Trouble is, it can set you back up to $20 a pound. If you’re looking to cut the cost of this dinner by about 60 percent (and speed things up a bit), ditch the fresh fish and reach for a high-quality can of tuna instead. If you can find canned or jarred tuna from Spain or Italy (Ortiz is a great brand), make it the new star of this dish. Regardless of the brand, figure half a can of tuna per salad.

This recipe (and hundreds more!) came from one of our Cook This, Not That! books. For more easy cooking ideas, you can also buy the book!

The post French-Inspired Tuna Nicoise Recipe appeared first on Eat This Not That.

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You get ready for a night out and whisper to your liver that you’re taking it easy tonight. Next thing you know, it’s well past midnight, you’ve downed one too many sage-infused vodka sodas at your new favorite speakeasy, and you’re beyond ravenous. If you could have any meal at this moment, what would your ultimate drunk food be?

A new survey of 2,000 Americans conducted by OnePoll and Bitchin’ Sauce set out to discover our nation’s snacking habits when drunk—and the results are in! According to the poll, 82 percent of Americans reach for snacks when they’re drunk, and—unsurprisingly enough—more than 50 percent of those folks regret it the next day. More specifically, the research addresses the reasons people regret drunk snacking: 62 percent regret the calories ingested, 50 percent regret the stomach issues that follow a drunken binge, and 48 percent regret the mess made while snacking (in fact, 40 percent woke up with food in their bed the next day—yikes!).

However, most Americans find that their drunkenness is incomplete without an edible nightcap: 64 percent admitted that they think eating after a boozy night will prevent or decrease the severity of the impending hangover. Our united state of drunkenness must truly believe this because 74 percent of survey participants report buying snacks before they go out to drink, spending about $420 a year on noshes. So what exactly do Americans choose to eat, and what foods do they think taste better when they’re under the influence? See what this survey had to say.

Top 5 foods that taste better when drunk

5

French fries

Straight on mcdonalds friesShutterstock

We’re surprised fries didn’t make it to the top three. Only 27 percent of survey respondents voted for fries. In fact, the oil-doused spuds got beat by their crunchy cousin.

4

Chips

Bowl potato chipsShutterstock

They’re easy to snack on and you probably already have them stocked in your pantry, so it’s no surprise that potato chips usurped fourth place.

3

Chicken wings

Chicken wings and beerShutterstock

Crispy, saucy chicken wings cracked the top three with 30 percent of votes. We’re not surprised this bar food favorite made the top three.

2

Fast food

BurgersShutterstock

Coming in at second place, fast food garnered 32 percent of votes. We just wonder which of the most popular fast food items people are eating.

1

Pizza

Margherita pizzaShutterstock

No surprise here, the divine dough, cheese, and tomato sauce combo stole the drunk hearts of 38 percent of survey respondents.

RELATED: The easy way to make healthier comfort foods.

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Cherry Garcia? You’re one of those “if it ain’t broke, don’t fix it” kinda people. Chunky Monkey? You dare to be different—just like everyone else. Half Baked? You’ll always be a rebellious kid at heart. (“Look, ma, I can buy a full pint of that brownie batter and cookie dough stuff you never let me eat, because I’m an adult!”) What sets Vermont’s finest ice cream company apart from the competition is more than just an affinity for drool-worthy flavors with creatively punny names. Since 1978, the socially- and environmentally-conscious company has remained committed to the quality of its ingredients; their dairy is hormone-free, their eggs are cage-free, every ingredient is non-GMO, and the cocoa, sugar, bananas, coffee, and vanilla they use are all Fairtrade Certified. And even without knowing the good things this company is doing for its customers and the world, we would all still buy a pint (or two) whenever we’re looking for a frozen treat. Why? Because Ben & Jerry’s makes a darn good ice cream.

Even though most of us are fine with ice cream being solely about taste and do-goodery, it’s worth knowing what kind of damage these indulgences are doing to our bodies. (Hey, this is Eat This, Not That!) And we’re about to serve up a nutritional reality check: the average serving of Ben & Jerry’s is packed with more fat and sugar than most of its competitors. And here’s another newsflash: a pint is supposed to serve four—not just you. That being said, you don’t have to give these delicious scoops a hard pass if you’re trying to maintain your waistline. When eaten in moderation, ice cream serves up a dose of muscle-building protein, healthy fats, and minerals like calcium, potassium, and magnesium.

We’ve gathered the data and discovered which Ben & Jerry’s flavors won’t totally derail your diet. No matter what you decide, think of your Ben & Jerry’s indulgence as what it is—a nice treat to enjoy before going back to the healthy eating ways you know. Because if Ben and Jerry begin to become your best buds, you might end up turning into a “Chubby Hubby” yourself. Use our rankings as a guide so you can get a cup of something sweet—that isn’t so sinful.

How We Ranked It

Ranked

We decided to stick to the traditional line of ice cream pints (so, not non-dairy, sorbet, etc.) and we grabbed nutrition information for a half cup serving size of each flavor. First, we sorted by calories. From there, points were deducted based on sugar, carbs, fat, and saturated fat. When dairy was the only source of fat, the flavor fared better than those with added vegetable oils. Research from the University of Texas Health Science Center at Houston suggests that higher consumption of whole-fat dairy decreased participants’ risk of dying from stroke by 42 percent. If there were any close calls, points were awarded to those with higher protein and fiber counts.

A note on trans fats: Some flavors contain trans fat—which is, surprisingly, a good sign in this case. Here’s why: It’s not the same industrial trans fat which has been banned by the FDA due to its role in cardiovascular disease. This is a naturally-occurring trans fat that’s found in higher quantities (along with heart-healthy omega-3s) in quality milk from cows who graze—that’s thanks to Ben & Jerry’s commitment to sustainable dairy farming through their “Caring Dairy” program. Unlike industrial fats, a review published in The BMJ found that cattle-derived trans fats are not associated with a higher risk of coronary heart disease. Additionally, researchers suggest these fats possess beneficial health effects as they act as a precursor to CLA, a fatty acid which has been found to aid in weight loss and even possesses anti-cancer and anti-inflammatory properties. For these reasons, we did not dock a flavor for trans fat content.

First…The Worst

Ben and Jerrys ranked worst

We often recommend eating healthy fats to boost satiety, help speed essential nutrients through your body, and maximize your metabolism. But because fats are calorie-dense, they should always be eaten in moderation, and too much at one time—like how most of these have over half your day’s worth of saturated fat in a single serving—could put your body at risk of weight gain. Plus, these creams are on the high end of the sugar and carb spectrum, and many have over half your day’s worth of added sugars (which the FDA recently set to 50 grams).

23

Glampfire Trail Mix

Ben and jerrys Glampfire Trail Mix

Nutrition: 290 calories, 16 g fat (8 g saturated fat), 160 mg sodium, 33 g carbs (2 g fiber, 25 g sugar), 4 g protein

Ben & Jerry’s doubled down on the campfire theme with coutless flavors featuring roasted marshmallow. Unforunately, this pint isn’t worth pitching a tent (or renting out a glam cabin) for due to its high fat content.

22

Urban Bourbon

Ben and jerrys Urban Bourbon

Nutrition: 300 calories, 17 g fat (9 g saturated fat), 70 mg sodium, 33 g carbs (1 g fiber, 27 g sugar), 5 g protein

If you’re looking for the flavor of bourbon, pour yourself a glass instead and save yourself 200 calories and 27 grams of sugar.

21

Chunky Monkey

Ben and Jerrys ranked Chunky Monkey

Nutrition: 300 calories, 18 g fat (10 g saturated fat), 35 mg sodium, 30 g carbs (1 g fiber, 28 g sugar), 4 g protein

Fans go bananas for this flavor, but you’d have to be nutty to eat more than a serving. (May we remind you, that’s just half a cup!) We do appreciate, however, that Ben and Jerry subbed out the vegetable, palm, soy, or canola oils found in other flavors for coconut oil. The saturated fats in coconut oil actually convert “bad” LDL cholesterol into “good” HDL cholesterol, helping to promote heart health.

20

New York Super Fudge Chunk

Ben and Jerrys ranked New York Super Fudge Chunk

Nutrition: 300 calories, 20 g fat (11 g saturated fat), 55 mg sodium, 28 g carbs (2 g fiber, 25 g sugar), 5 g protein

It would be in your best interest to drop this tub in a New-York minute. This flavor boasts one of the highest fat counts of all the ice creams. Luckily, some of those fats are heart-healthy, polyunsaturated fats thanks to its medley of walnuts, pecans, and almonds—we just think you could do without the 25 grams of sugar.

19

Pecan Resist

Ben and jerrys Pecan Resist

Nutrition: 300 calories, 20 g fat (11 g saturated fat), 55 mg sodium, 28 g carbs (2 g fiber, 25 g sugar), 5 g protein

Ben and Jerry developed this flavor to spread awareness about “building a more just and equitable tomorrow.” While purchasing the pint supports four organizations that are working on the front lines of the peaceful resistance, we just wish it was slightly lower in calories and fat. Because the sugar count is so low and many fats come from healthy nuts, we gave this flavor a break.

18

The Tonight Dough

Ben and Jerrys ranked The Tonight Dough

Nutrition: 310 calories, 16 g fat (8 g saturated fat), 100 mg sodium, 35 g carbs (1 g fiber, 26 g sugar), 5 g protein

With all that slow-digesting fat preventing you from getting a restful night’s sleep, we should add “Eating ‘The Tonight Dough’ during The Tonight Show” to our list of late-night habits that prevent you from losing weight.

17

Brewed to Matter

Ben and Jerrys ranked Brewed to Matter

Nutrition: 290 calories, 18 g fat (12 g saturated fat, 0.5 g trans fat), 55 mg sodium, 28 g carbs (1 g fiber, 23 g sugar), 5 g protein

You know what would matter more? If there wasn’t as much liquid sugar, sugar, cane syrup, corn syrup, and canola oil in our ice cream.

16

Salted Caramel Almond

Ben and jerrys Salted Caramel Almond

Nutrition: 290 calories, 17 g fat (10 g saturated fat, 0.5 g trans fat), 140 mg sodium, 28 g carbs (1 g fiber, 26 g sugar), 5 g protein

It may be high in fat, but at least this flavor can attribute some of that from the healthy-fat-laden almonds sprinkled in their vanilla ice cream with a salted caramel swirl.

15

Americone Dream

Ben and Jerrys ranked Americone Dream

Nutrition: 280 calories, 16 g fat (10 g saturated fat, 0.5 g trans fat), 95 mg sodium, 31 g carbs (0 g fiber, 28 g sugar), 4 g protein

This pint may contain “1776% of your recommended daily allowance of freedom,” but it also contains 50% of your daily allowance of saturated fat. And by the looks of the ingredient list, a significant portion of your recommended intake of added sugars. (We say that because both added sugars and natural sugars are listed together as “sugar” on the nutrition label. Milk contains natural sugars, and these are not included in the FDA’s recommendation to limit added sugar intake to 50 grams a day.

14

Coffee Toffee Bar Crunch

Ben and Jerrys ranked Coffee Toffee Bar Crunch

Nutrition: 300 calories, 20 g fat (13 g saturated fat, 0.5 g trans fat), 45 mg sodium, 27 g carbs (0 g fiber, 25 g sugar), 4 g protein

You may have known this flavor as “Coffee Heath Bar Crunch,” but thanks to B&J’s commitment to sourcing Fairtrade Certified and non-GMO ingredients, the company had to develop their own toffee to replace the previous candy bar brand. Unfortunately, that feel-good feeling you’ll get knowing you’re eating ice cream that’s good for the world might go away once you see how much fat is in it. Don’t worry, coffee lovers. It may seem like your options are dwindling, but we did manage to get a coffee flavor on the best list—keep reading to find out which!

13

Gimmie S’more

Gimme smores ice cream pint ben and jerrys

Nutrition: 310 calories, 18 g fat (8 g saturated fat), 130 mg sodium, 33 g carbs (<1 g fiber, 27 g sugar), 4 g protein

Gimme, gimme… actually, maybe pass on this version of S’mores, too. At least this one is lower in saturated fat and has two fewer grams of sugar than the plain “S’mores” flavor.

12

Vanilla Toffee Bar Crunch

Ben and Jerrys ranked Vanilla Toffee Bar Crunch

Nutrition: 300 calories, 20 g fat (14 g saturated fat, 0.5 g trans fat), 45 mg sodium, 26 g carbs (0 g fiber, 26 g sugar), 4 g protein

More saturated fat and more sugar than the Coffee Toffee set the Vanilla back a notch. But it doesn’t sound like you’ll be missing much if you skip this flavor, as it only has a 2.2 star rating on the Ben and Jerry’s website.

11

Everything But The…

Ben and Jerrys ranked Everything But The...

Nutrition: 310 calories, 19 g fat (13 g saturated fat), 65 mg sodium, 29 g carbs (1 g fiber, 27 g sugar), 5 g protein

This Ben & Jerry’s flavor might leave you hanging, but if you’re reaching for a spoon and wondering, the answer isn’t “kitchen sink,” it’s the “satisfaction of reaching your goal weight.”

10

Peanut Butter World

Ben and Jerrys ranked Peanut Butter World

Nutrition: 340 calories, 24 g fat (9 g saturated fat), 150 mg sodium, 26 g carbs (2 g fiber, 21 g sugar), 7 g protein

A world of peanut butter ice cream is filled with calories and fats. You’re better off keeping the fatty peanut butter separate from the fatty ice cream if you’re looking to slim down.

9

Chubby Hubby

Ben and Jerrys ranked Chubby Hubby

Nutrition: 340 calories, 21 g fat (11 g saturated fat), 150 mg sodium, 33 g carbs (2 g fiber, 26 g sugar), 7 g protein

We already used up our joke about becoming a chubby hubby if you eat too much “Chubby Hubby” in the intro, so we’ll just talk about the fact this half-cup serving has almost as many calories as a McDonald’s BBQ Ranch Burger topped with chili lime tortilla strips—but with more fat, more saturated fat, and way more sugar.

8

Oat of This Swirled

Ben and jerrys Oat of This Swirled

Nutrition: 310 calories, 20 g fat (10 g saturated fat, 0.5 g trans fat), 110 mg sodium, 31 g carbs (<1 g fiber, 28 g sugar), 4 g protein

Just because it has oats in the name doesn’t mean it should evoke fond memories of healthy overnight oats. This buttery brown sugar ice cream with oatmeal cookies has four times the fat as an Apple Cinnamon microwaveable cup of oatmeal from Bob’s Red Mill.

7

Triple Caramel Chunk

Ben and Jerrys ranked Triple Caramel Chunk

Nutrition: 270 calories, 15 g fat (10 g saturated fat), 100 mg sodium, 32 g carbs (0 g fiber, 29 g sugar), 4 g protein

Eating this flavor would serve up the same amount of sugar as what’s in 9 pieces of Werther’s Original caramel hard candies. Not even our grandma could make us eat that.

RELATED: The science-backed way to curb your sweet tooth in 14 days.

6

Bob Marley’s One Love

Ben and jerrys Bob Marley’s One Love

Nutrition: 290 calories, 15 g fat (8 g saturated fat), 115 mg sodium, 36 g carbs (<1 g fiber, 29 g sugar), 4 g protein

We love this banana ice cream, but we don’t love how much sugar is in it. So get up, stand up, and walk by this pint in the freezer section if you’re concerned about calories and sugar. If you’re not, we wouldn’t say avoid it forever, as Ben & Jerry’s partnered with the Marley family and are donating a portion of the profits from this pint to help to fund a youth empowerment program in Jamaica.

5

Cinnamon Buns

Ben and Jerrys ranked Cinnamon Buns

Nutrition: 290 calories, 15 g fat (8 g saturated fat), 110 mg sodium, 35 g carbs (0 g fiber, 29 g sugar), 4 g protein

Baby, you’ll get a backside if you eat these buns, hun. This flavor was docked for its absurdly high carb and sugar content. Over a quarter of the ingredients used to make this batch are some type of sugar. We can not lie, leave this one on the shelf.

4

S’mores

Ben and Jerrys ranked Smores

Nutrition: 310 calories, 16 g fat (9 g saturated fat), 110 mg sodium, 36 g carbs (2 g fiber, 29 g sugar), 4 g protein

S’mores are supposed to make you think of campfires, not setting those new pants you fit in on fire because you’re so furious they no longer fit you after eating a couple scoops of this.

3

Vanilla Caramel Fudge

Ben and Jerrys ranked Vanilla Caramel Fudge

Nutrition: 290 calories, 16 g fat (10 g saturated fat, 0.5 g trans fat), 115 mg sodium, 33 g carbs (0 g fiber, 32 g sugar), 4 g protein

How did something so simple go so wrong? This pint is basically made up of cream and sugar, so much so that over 25 percent of every bite you take is just pure sugar.

2

Phish Food

Ben and Jerrys ranked Phish Food

Nutrition: 290 calories, 14 g fat (9 g saturated fat), 80 mg sodium, 38 g carbs (2 g fiber, 32 g sugar), 4 g protein

We really, really wish this flavor wasn’t as bad as it is. And that’s only because a portion of PHISH’s royalties from this flavor go toward environmental efforts in Vermont’s Lake Champlain Watershed. If you really want to help out, make a donation instead. Or, buy a pint, but eat it a spoonful at a time—an entire serving sets you back over half your day’s worth of added sugars.

And the #1 Worst B&J Flavor Is… Peanut Butter Cup

Ben and Jerrys ranked peanut butter cup

Nutrition: 350 calories, 24 g fat (13 g saturated fat, 0 g trans fat), 135 mg sodium, 29 g carbs (1 g fiber, 24 g sugar), 7 g protein

Whether it was Ben or Jerry, someone managed to stuff this Peanut Butter Cup ice cream full of more than half a day’s worth of saturated fat and more calories than a McDonald’s burger with a small side of fries.

And Now…The Best

Ben and Jerrys ranked best

When it comes to this Vermont-based ice cream company, less is… well, less. Many of the simplest Ben and Jerry’s flavors are unsurprisingly some of their most nutritionally sound. All flavors below are under 300 calories, have fewer than 11 grams of saturated fat, and come in it at under 27 grams of sugar.

15

Chocolate Chip Cookie Dough

Ben and Jerrys ranked Chocolate Chip Cookie Dough

Nutrition: 280 calories, 15 g fat (9 g saturated fat, 0.5 g trans fat), 50 mg sodium, 32 g carbs (0 g fiber, 25 g sugar) 4 g protein

Ben & Jerry’s was the first ice cream shop to introduce the world to Chocolate Chip Cookie Dough ice cream back in 1984, so you can blame them for your cravings. It might be one of their all-time most popular concoctions, but it ranks at the low-end of our best flavors because of the high carb count.

14

Half Baked

Ben and Jerrys ranked Half Baked

Nutrition: 270 calories, 14 g fat (8 g saturated fat), 65 mg sodium, 33 g carbs (1 g fiber, 27 g sugar), 4 g protein

We saw that little happy dance you just did when you saw Half Baked was on the best of Ben & Jerry’s flavors list—even if it barely made it. If you’re going to indulge, be sure to stick to the serving size to avoid any deleterious effects this large whack of carbs may have on your blood sugar.

13

Keep Caramel & Cookie On

Ben and jerrys Keep Caramel and Cookie On

Nutrition: 270 calories, 14 g fat (9 g saturated fat), 115 mg sodium, 33 g carbs (<1 g fiber, 25 g sugar), 4 g protein

Newcomer to the scene beats out fan-favorite Half Baked! This malted caramel ice cream comes laces with shortbread cookies and fudge yet somehow mangaes to keep calories, fat, and sugar to a minimum.

12

Minter Wonderland

Ben and jerrys Minter Wonderland

Nutrition: 270 calories, 15 g fat (7 g saturated fat), 60 mg sodium, 31 g carbs (2 g fiber, 24 g sugar), 4 g protein

Hop on your sleigh and ride through a dreamy wonder land of mint ice cream, marshmallows, and chocolate cookie swirls—all for just over two doughnuts worth of sugar.

11

Mint Chocolate Cookie

Ben and Jerrys ranked Mint Chocolate Cookie

Nutrition: 280 calories, 17 g fat (10 g saturated fat, 0.5 g trans fat), 120 mg sodium, 28 g carbs (0 g fiber, 23 g sugar), 5 g protein

It may have a gram or so more fat, but Mint Chocolate Cookie is lower in sugar and higher in protein, earning it a spot closer to the best of the best.

10

Milk & Cookies

Ben and Jerrys ranked Milk Cookies

Nutrition: 280 calories, 17 g fat (8 g saturated fat), 110 mg sodium, 28 g carbs (< 1 g fiber, 23 g sugar), 4 g protein

If anyone could make the classic feel-good combo of milk and cookies any better, it’s our good friends Ben and Jerry. Just because it’s on our best list doesn’t mean you can eat the whole pint, though. Soybean oil is still listed as an ingredient, an oil that is notorious for having high levels of inflammatory omega-6 fatty acids.

9

Banana Split

Ben and Jerrys ranked Banana Split

Nutrition: 250 calories, 14 g fat (8 g saturated fat), 50 mg sodium, 28 g carbs (< 1 g fiber, 27 g sugar), 4 g protein

We gave this flavor a break when it came to the sugar content because some of that is from the bananas and strawberries that colorfully streak through the vanilla cream. Fruit sugar acts the same way in your body as regular sugar, but fruit is better for you because it comes with slow-digesting fibers to blunt the spikes in blood glucose. Unfortunately, this frozen treat is lacking on the fiber front.

8

Chocolate Fudge Brownie

Ben and Jerrys ranked Chocolate Fudge Brownie

Nutrition: 260 calories, 13 g fat (8 g saturated fat), 70 mg sodium, 30 g carbs (2 g fiber, 27 g sugar), 5 g protein

You can feel good that one of your favorite chocolatey, fudgy ice creams ranks well on our list, and then you can feel even better than the brownies are made by New York’s Greyston Bakery, a company that provides jobs and training to low-income city residents. This ranks better than the split because it carries more fiber and protein per serving.

7

Coffee, Coffee BuzzBuzzBuzz!

Ben and Jerrys ranked Coffee, Coffee BuzzBuzzBuzz!

Nutrition: 260 calories, 16 g fat (11 g saturated fat), 40 mg sodium, 27 g carbs (< 1 g fiber, 24 g sugar), 4 g protein

Coffee lovers, over here! Here’s one of the best Ben & Jerry’s flavors you should eat! It’s lower in calories, fats, and carbs compared to the other bean-derived flavors. And this one is more buzz-worthy.

6

Red Velvet Cake

Ben and Jerrys ranked Red Velvet Cake

Nutrition: 260 calories, 14 g fat (9 g saturated fat), 110 mg sodium, 29 g carbs (0 g fiber, 23 g sugar), 4 g protein

Many of us know red velvet cake is just yellow cake with food dye, but not in this pint. The “dye” is actually a natural, vegetable-derived color as opposed to the coal-derived junk that has been associated with hyperactivity in children.

5

Cherry Garcia

Ben and Jerrys ranked Cherry Garcia

Nutrition: 260 calories, 15 g fat (9 g saturated fat, 0.5 g trans fat), 40 mg sodium, 27 g carbs (< 1 g fiber, 23 g sugar), 4 g protein

Like we said earlier, Cherry Garcia lovers are the “if it ain’t broke don’t fix it” kinda people, and that saying certainly holds true for this flavor. One of the earliest developed mixes, this medley of cherries and cream has earned our stamp of approval. (Oh and the taste is pretty good, too.)

4

Pistachio Pistachio

Ben and Jerrys ranked Pistachio Pistachio

Nutrition: 280 calories, 19 g fat (10 g saturated fat, 0.5 g trans fat), 65 mg sodium, 22 g carbs (1 g fiber, 19 g sugar), 6 g protein

You either love the pistachios, or you hate them. We love them. And we also love that this flavor has the lowest amount of sugar out of all Ben & Jerry’s Pints! It might be high in fats, but many of those come from the polyunsaturated fats found in nuts that can actually improve your cholesterol profile and lower your risk of heart disease.

3

Strawberry Cheesecake

Ben and Jerrys ranked Strawberry Cheesecake

Nutrition: 260 calories, 15 g fat (7 g saturated fat), 115 mg sodium, 28 g carbs (0 g fiber, 23 g sugar), 4 g protein

It seems fitting that the top three flavors are the three most popular in ice cream cases across the country: strawberry, chocolate, and vanilla. Jerry and Ben jazz it up with some cheesecake pieces to make it all the more delectable.

2

Chocolate Therapy

Ben and Jerrys ranked Chocolate Therapy

Nutrition: 250 calories, 14 g fat (8 g saturated fat), 60 mg sodium, 28 g carbs (2 g fiber, 23 g sugar), 5 g protein

Despite the name, and despite the fact that it’s one of the best flavors on the team, food probably shouldn’t be used as therapy. Emotional eating is one of the top reasons why people regain weight after losing it. We’d recommend finding alternative ways of coping, like going for a run or knitting.

And The #1 Best B&J Flavor Is… Vanilla

Ben and Jerrys ranked Vanilla

Nutrition: 250 calories, 16 g fat (10 g saturated fat, 0.5 g trans fat), 50 mg sodium, 21 g carbs (0 g fiber, 20 g sugar), 4 g protein

Sorry. But in terms of nutrition, vanilla is the best choice—albeit marginally. It’s higher in saturated fats and fats compared to the above flavors, but because it’s just vanilla, those are entirely milk-derived (whereas many of the fats from other flavors are added from inflammatory vegetable oils). It’s also the second lowest in sugar, and the bottom of the bunch for calories.

Editor’s Note: This article was originally published May 27, 2016 and has since been updated to reflect current nutritional values.

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You may have been told that jam-packing your freezer isn’t a wise move, but what if we told you the opposite? Well actually, let’s make one thing clear: If your freezer is so full that you can barely shut it, then you may be running the risk of your food thawing prematurely. Not to mention, it’s a complete hassle to have to be prepared to catch the stuff every time you open the door to take something out. But there is a way to organize your freezer in a way that leans toward the packed side that’s actually the correct way to store your food.

See, the key is to keep the freezer full, but not to the point that it’s overflowing. (There’s definitely a turning point.) We know you may like your frozen foods (and leftovers!), and if you happen to go a little overboard during a grocery trip, have no fear. There’s a real reason why you actually want to have a packed freezer.

Why exactly would I want a packed freezer?

The answer is energy conservation. A freezer and refrigerator use up quite a bit of energy to keep your food cold. With that in mind, it’s important to utilize all of that chilled air the appliance produces so that none of it goes to waste. In other words, the more you have in your freezer, the more energy efficient the appliance is.

Think about it this way: a packed freezer will maintain a colder temperature better than one that’s empty. Why? When you open up its door, you let cold air escape and, naturally, warmer air flows in. Another important thing to note is that a majority of the energy a freezer expends is devoted to cooling down the air. So, when your freezer is filled with food items, the appliance won’t have to work nearly as hard to cool what would otherwise be empty pockets of space.

Remember, the frozen food items in there are frozen, so when you do open the freezer door and allow warm air to sneak in, the frozen items positioned in the front act as the first line of defense. Ultimately, less energy is used when the freezer is full, but not too full—you still want air to circulate, so the way you organize your food is important. Plus, overpacking your freezer can end up blocking the vents, which will make your freezer less efficient—and your food go to waste.

Frozen food doesn’t last forever, though, so be mindful of how long your food items have been in the freezer, too. There are several signs that indicate it’s time to toss out that frozen food such as freezer burn. But if you make sure to organize your packed freezer the right way without overstuffing it, you’re doing things right by your food and your fridge.

RELATED: We found the best smoothie recipes for weight loss.

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These days, Keto and Paleo are dominating the dietary world. But before these behemoths rolled onto the scene, the low-FODMAP diet was making waves of its own—and it’s still going strong as a sound dietary option for people who are struggling with gastrointestinal issues.

For some people, a low-FODMAP may help you find digestive relief. With the help of industry experts, such as doctors and dietitians, we put together a list of the best and worst foods for people looking to embrace a low-FODMAP diet. Before we dive in, let’s start with what FODMAPs are.

What Are FODMAPs?

“FODMAPs is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols,” says Tania Dempsey, MD, founder of Armonk Integrative Medicine.

“These are four different categories of poorly absorbed carbohydrates and sugars that are found in a variety of foods, like fruits, vegetables, grains, and milk,” she adds.

One category of FODMAPS, oligosaccharides, are not absorbed in anyone and include two subgroups: fructans and galacto-oligosaccharides (GOS).

Why Might Some People Want to Avoid FODMAPS?

Why does it matter that these compounds may be poorly absorbed? “When these non-absorbed sugars pass through the small intestine and enter into the colon, they are fermented by the bacteria there,” Dempsey explains. “This fermentation process produces gas, which causes bloating and pain. It can also cause water to move in and out of the colon, leading to diarrhea, constipation, or both.”

Eating too many high-FODMAP foods may also lead to feeling full even after eating a relatively small meal, says Dr. Richard Honaker, MD, Chief Medical Officer at Your Doctors Online.

While this process of fermentation and gas production happens in everyone when they consume FODMAPs, these symptoms may be especially pronounced in people with gastrointestinal issues such as irritable bowel syndrome (IBS), Crohn’s disease, or small intestinal bacterial overgrowth (SIBO).

How Can a Low-FODMAP Diet Help?

As you can imagine, a low-FODMAP diet is often adopted by people who are struggling with gastrointestinal issues including IBS and SIBO. Because a low-FODMAP diet is similar to an elimination diet, some people may also experiment with this diet if they’re experiencing mysterious bloating or suspect they might be dealing with a food intolerance and are trying to identify the culprit.

“Typically a FODMAP diet is initiated for eight weeks,” Dempsey explains, “and then patients are encouraged to try adding back one food at a time to see if they can isolate which foods causes the most symptoms. If that food is found to be problematic, then it should be eliminated long term.”

What to Know Before Starting a Low-FODMAP Diet

While the low-FODMAP diet won’t necessarily cure gastrointestinal issues, it can make the symptoms significantly more manageable.

Prior to adopting a low-FODMAP diet, it’s important to consult a doctor and perhaps seek out the guidance of a trained professional such as a Registered Dietitian, says Lisa Samuels, RD, founder of The Happie House. They’ll be able to assist you in making the healthiest choices for your body and needs.

Additionally, be aware that you may need to work a little harder to consume enough fiber per day. Because many FODMAPS are high-fiber foods, “the major risk of the FODMAP diet is not getting enough fiber,” Samuels says. “Be sure to still get a variety of colorful foods on your plate to keep your colon healthy and avoid constipation.”

Potential Risks and Side Effects of a Low-FODMAP Diet

Whether there are other risks associated with the FODMAP diet is a matter of debate.

“Some people believe that eliminating FODMAPs is very restrictive and should not be followed lifelong,” Demsey says. The concern is that this could lead to nutritional deficiencies as many foods that are high in FODMAPs are rich in prebiotics: a class of insoluble dietary fiber that passes through the gut undigested and stimulates the growth of “good” bacteria in the large intestine.

“They suggest that after a period of elimination, the foods should be reintroduced one at a time and the assumption is that patients will become more tolerant of those foods with time. The problem is that many patients continue to have the underlying issue, like persistent SIBO, that predispose them to having difficulty tolerating FODMAP foods, sometimes for life.”

Demsey adds, “since there are plenty of healthy, nutrient-dense food options that are low in FODMAPs, the diet is perfectly safe to be continued indefinitely, especially if a patient feels that the diet is helpful for them.”

Finally, Samuels stresses that it’s important to be patient while undertaking this diet. “It may take some time to understand which foods are affecting you in negative ways,” she says. So be open to a little trial and error in the pursuit of better health.

The Best and Worst FODMAP Foods

Starting a low-FODMAP diet on your own can be challenging because information about this diet varies widely. “There appears to be considerable inconsistencies between various lists that report high- and low-FODMAP foods,” Dempsey says “A food may be listed as low-FODMAP on one list but high on another, and this can be very confusing.”

This is just one more reason to consult a medical professional while undertaking the diet. And it also speaks to the importance of listening to your body. “The individual patient will need to determine how they react to [a] particular food,” Dempsey says.

All that being said, here’s a general overview of some of the best and worst FODMAP foods. This list was compiled with input from Dempsey, Honaker, Samuels, and Monash University.

Vegetables

High fodmap vegetables asparagus cabbage brussels sprouts broccoli artichokesShutterstock

Some vegetables contain one or multiple FODMAPs (such as monosaccharides and oligosaccharides), which is why not all vegetables are created equal for people who are looking to follow a low-FODMAP diet. However, eating plenty of vegetables is essential for maintaining adequate nutrition and overall health, and it’s important to embrace as many vegetables as possible even while consuming a low-FODMAP diet. We’ve made it easy with the lists below.

High-FODMAP Vegetables

  • Artichokes
  • Asparagus
  • Broccoli
  • Cauliflower
  • Green peas
  • Leeks
  • Mushrooms
  • Onions

Low-FODMAP Vegetables

  • Bok choy
  • Carrots
  • Corn
  • Cucumbers
  • Green beans
  • Kale
  • Leafy green vegetables
  • Potatoes
  • Radishes
  • Root vegetables
  • Spinach
  • Squash
  • Yams
  • Zucchini

Fruit

High fodmap fruits cherries peaches on wooden cutting boardShutterstock

Dempsey says that many fruits contain FODMAPs in the form of fructose, which is a monosaccharide. Other high-FODMAP fruits are high in polyols (sugar alchohols), such as sorbitol. But not all fruits have high levels of FODMAPs. As with vegetables, it’s important to pick and choose fruits carefully so you can maintain adequate nutrition while also eating a diet low in FODMAPs.

High-FODMAP Fruit

  • Apples
  • Cherries
  • Dried fruit (e.g. prunes)
  • Figs
  • Mango
  • Nectarines
  • Peaches
  • Pears
  • Plums
  • Watermelon

Low-FODMAP Fruit

  • Bananas
  • Bell peppers
  • Berries (e.g. blueberries and strawberries)
  • Cantaloupe
  • Citrus fruits (e.g. grapefruit, lemons, limes, oranges)
  • Grapes
  • Kiwi
  • Pineapple
  • Tomatoes

Dairy

Dairy products like pitcher milk container yogurt cheese on tableclothShutterstock

Lactose is a disaccharide, Dempsey says, which explains why many conventional dairy products qualify as high-FODMAP. Basically, the lower the lactose content, the more likely a dairy product (or dairy alternative) is likely to make the low-FODMAP cut. That’s why you’ll see that cottage cheese qualifies as a high FODMAP, while cheeses with a smaller lactose content (such as brie and feta) qualify as low-FODMAP. You’ll see that aged cheeses are usually ok to consume on a low-FODMAP diet as they tend to have lower levels of water-soluble lactose.

High-FODMAP Dairy

  • Cow’s milk
  • Goat’s milk
  • Ice cream
  • Sheep’s milk
  • Soft cheese (e.g. cottage cheese)
  • Yogurt

Low-FODMAP Dairy/Dairy Alternatives

  • Almond milk
  • Brie cheese
  • Camembert cheese
  • Feta cheese
  • Aged, hard cheeses
  • Lactose-free milk
  • Soy milk (derived from soy protein)

Protein Sources (Meat, Legumes, Seafood)

Plant and animal protein sources - chicken cheese beans nuts eggs beef shrimp peasShutterstock

Legumes tend to contain high levels of galacto-oligosaccharides, Dempsey says, which is why so many beans and other legumes qualify as high-FODMAP. Additionally, any protein sources that incorporate garlic, onions, or wheat are a no-go because they contain additional oligosaccharides via fructans. In contrast, plain protein sources such as eggs, poultry, or unprocessed meats generally get the green light.

High-FODMAP Protein Sources

  • Baked beans
  • Black-eyed peas
  • Butter beans
  • Chickpeas
  • Kidney beans
  • Lentils
  • Processed meats (e.g. sausage)
  • Protein add-ons and flavorings such as bread crumbs, gravies, marinades, and sauces (particularly those that contain garlic and/or onion)
  • Soybeans
  • Split peas

Low-FODMAP Protein Sources

  • Eggs
  • Low-FODMAP dairy (see above)
  • Poultry
  • Plain, unprocessed meat
  • Seafood
  • Tofu (firm)

Grains, Breads, Cereals, and Baked Goods

Loaf of bread seedy grain roll english muffin whole wheat crackers on wooden trayShutterstock

We’ve grouped these categories together because they tend to share something in common: They contain barley, wheat, or rye. And according to Honaker, anything made with any of these ingredients qualifies as high-FODMAP. That can include a huge variety of foods, such as baked goods, breads, cereals, and pastas.

But don’t fear: There are plenty of delicious breads, cereals, and so on that are made from something other than wheat and other high-FODMAP grains. (Just ask the nearest person with celiac!) For instance, you might try gluten-free, overnight oats soaked in almond milk or enjoy corn-based pasta (like polenta) in lieu of conventional products.

High-FODMAP Grains, Breads, Cereals, and Baked Goods

  • Barley-based products
  • Rye-based products
  • Wheat-based products

Low-FODMAP Grains, Breads, Cereals, and Baked Goods

  • Corn-based products (e.g. corn flakes or corn pasta)
  • Oat-based products
  • Quinoa-based products
  • Rice-based products (e.g. rice cakes)
  • Sourdough spelt bread (and other breads that are free of barley, rye, and wheat)

Sweeteners and Sweets

Honey in bowl next to bowl of sugar packetsMiki Kitazawa/Unsplash

Many sweeteners (especially those found in sugar-free products) contain FODMAPs in the form of polyols, Dempsey says. But that doesn’t mean you’ll have to sacrifice your sweet tooth to go on a low-FODMAP diet. A number of natural sweets and sweeteners are a-okay on the FODMAP scale.

High-FODMAP Sweeteners and Sweets

  • Artificial sweeteners
  • High fructose corn syrup
  • Honey
  • Maltitol
  • Sorbitol
  • Sugar-free candy
  • Xylitol

Low-FODMAP Sweeteners and Sweets

  • Dark chocolate
  • Maple syrup
  • Monk fruit
  • Pure stevia
  • Rice malt syrup

Nuts and Seeds

Walnuts sunflower flax sesame pumpkin seedsShutterstock

Fats are generally considered “safe” on a low-FODMAP diet, which may explain why many nuts and seeds qualify as low-FODMAP. That being said, Dempsey says it’s a good idea to steer clear of cashews and pistachios, which both have high levels of the galacto-oligosaccharides. (In fact, the presence of GOS is also what makes cashews and pistachios a good source of prebiotics, according to Monash University.) Swap in any of the low-FODMAP nuts and seeds instead.

High-FODMAP Nuts and Seeds

  • Cashews
  • Pistachios

Low-FODMAP Nuts and Seeds

  • Macadamia nuts
  • Peanuts
  • Pumpkin seeds
  • Walnuts

Beverages

Pouring orange juiceShutterstock

When choosing low-FODMAP beverages, take everything you’ve learned above and apply it to the drink in question. If the beverage contains any high-FODMAP ingredients from the lists above, then it’s probably best to steer clear.

On the other hand, if it’s made with low-FODMAP ingredients, that’s a good sign it’s unlikely to provoke gastrointestinal issues. And when in doubt, you can always play it safe with good old H2O!

High-FODMAP Beverages

  • Beer
  • Beverages that are sweetened with high-FODMAP sweeteners
  • Fruit juices (particularly those made from high-FODMAP fruits)
  • Milk (cow, goat, or sheep)
  • Sodas that contain high fructose corn syrup

Low-FODMAP Beverages

  • Lactose-free milks (e.g. almond milk)
  • Beverages sweetened exclusively with low-FODMAP sweeteners
  • Tea
  • Water

Summary

Low fodmap meal prep chopped tomatoes wooden cutting board zucchini in bowlShutterstock

As you can see, following a low-FODMAP diet takes some advance planning and a lot of trial and error. But for folks who are dealing with gastrointestinal issues and under the advisement of a professional, the effort may pay off in the form of a healthier, happier gut.

RELATED: Your guide to the anti-inflammatory diet that heals your gut, slows the signs of aging, and helps you lose weight.

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There are many people out there who believe the misconception that frozen foods last forever in the freezer. As it turns out, Foodsafety.gov actually provides guidelines for how long several foods are meant to be kept in the freezer. Chicken is one such food that has a shelf life, even in the freezer. We also spoke with head chef of Hello Fresh, Claudia Sidoti, and concept executive chef at Morton’s The Steakhouse New York, Trevor White, to get their insight on exactly how long chicken can last in the freezer before you decide to cook it.

How long does chicken last in the freezer?

“Chicken can be stored in the freezer safely for up to a year,” says Sidoti.  “Chicken cutlets or pieces of chicken can usually last up to about nine months.” So if the chicken has been cut in any shape or form, that automatically reduces its longevity in the freezer by three months.

Do you have to package chicken a specific way to prevent freezer burn?

“The best method would be to vacuum-seal, as this removes air from the packaging and seals the bag,” says Sidoti. “If you don’t have the right equipment for this method, you can also place the chicken breasts in freezer bags and manually push out as much air as possible before zipping them shut.”

Don’t trust your hands? Chef White offers another method for you to try.

“For best results, all the air must be pushed out prior to sealing, either by hand or by the water displacement method,” says White. “The water displacement method requires you to place the chicken into the freezer bag and submerge the bag up to right below the seal, removing all air, then sealing the bag.”

However, he also agrees with Sidoti and says that vacuum-sealing the chicken is your best bet at preventing freezer burn. Do you know why freezer burn happens? Sidoti explains that it’s the process that occurs when the chicken is exposed to air, undergoing dehydration. Foods that have experienced freezer burn are safe to eat, but they likely won’t taste as good.

“Freezer bags would be another method of storing chicken in the freezer,” White adds. “Chicken also can be frozen in the original package from the grocery store. I suggest you add another layer of protection by wrapping the package in aluminum foil.”

What’s something else to never forget when you’re freezing chicken?

“Always record the ‘frozen on’ date on your packaging with a marker so you can keep track of how long it’s been in the freezer,” advises Sidoti. “Frozen chicken lasts a long time, but it won’t be as optimal in taste if left in [the freezer] for too long.”

Got all of that down? Great. Now the question is, how long has that frozen chicken been sitting in your freezer?

RELATED: These are the easy, at-home recipes that help you lose weight.

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These days, you’ve probably been hearing a lot about CBD, which stands for cannabidiol. The cannabis-derived compound has been gaining tons of traction in America recently, and it’s popped up in all kinds of products, from sparkling water and chocolates to tinctures and teas. But there’s still so much mystery surrounding CBD that even if you are interested in giving it a go, knowing where to start can be tricky. Here, we’ve talked to some experts for tips on what you should look for when choosing CBD products, and they’ve cleared up a couple of myths about CBD as well.

First things first: will CBD products make me high?

When many people hear “CBD,” they immediately think of the stigmas associated with marijuana, because both are products of cannabis. However, CBD is lacking the psychoactive element of marijuana—THC, which stands for tetrahydrocannabinol. Because the “high” feeling marijuana provides is brought on by THC, not cannabis itself, CBD products will not produce the same psychedelic effect.

Is it legal?

In late 2018, President Trump signed off on the Agricultural Improvement Act of 2018 (aka the 2018 Farm Bill), which means that the federal government now fully recognizes hemp as a legal agricultural product. Hemp is a variety of the cannabis plant that’s grown specifically for industrial purposes.

cbd oil on pile of marijuana leavesShutterstock

So, now that that’s out of the way, what is CBD used for?

CBD offers a non-toxic, typically side-effect-free, natural alternative to many pharmaceutical drugs. In some cases, CBD might even be more affordable than pharmaceuticals.

“CBD is used for many things,” explains Aaron Riley, the CEO of CannaSafe, a full-service testing laboratory for cannabis cultivators and distributors to ensure that they are in full compliance with all regulatory requirements. “Personally, it helps me relax and reduces anxiety. Others may use it for pain relief and general wellness, among other things.”

CBD is often used to help with pain and inflammation, IBS, anxiety, depression, nausea, migraines, and high blood pressure. It’s also been scientifically proven to benefit those who suffer from seizures, according to a 2017 study published in the Journal of Epilepsy Research.

“While it’s not a miracle drug or a cure-all for anything and everything that ails you, it can provide safe therapeutic benefits without the side effects that can occur with some pharmaceuticals,” Colorado-based dietitian Donna Shields, MS, RDN, who’s the co-founder of the Holistic Cannabis Academy, previously told us. “It does not have the side effects of pain relievers such as opioids and NSAIDs.”

On top of that, the World Health Organization notes that, “In humans, CBD exhibits no effects indicative of any abuse or dependence potential … To date, there is no evidence of public health related problems associated with the use of pure CBD.”

How do I know if a CBD product is safe?

There are several ways a consumer can know if a product is safe or top of the line, and the first is to be sure it’s been tested.

“There isn’t a lot of transparency of quality control in the CBD market, so it’s about finding a brand that is trustworthy and actually tests their products, which is few and far between,” says Riley.

When looking at labeling, Riley suggests looking for potency claims and indicators that a safety test was performed for pesticides, solvents, and heavy metals.”The best way is if a producer uses a QR code [aka a barcode] with lab results for that product’s batch,” he notes.

The other thing to look for is where the company sources their hemp from, says Tim Moxey, the co-founder of Botanica Global, a cannabis edibles company.

“A good CBD company will communicate where the hemp is grown, under what conditions it was grown, and how they extract the CBD,” he notes. “We recommend looking into brands that have a proven record in cannabis.”

cbd productsShutterstock

What are the red flags when it comes to CBD products?

According to Riley, you want to find a brand of CBD products with positive reviews from credible sources and avoid those that have no online footprint.

Moxey also suggests avoiding products that don’t list a potency or per milligram dosing for their products. “This is important for people who are looking to understand how their body will react to CBD and for them to find a potency or dose that works best for them,” he notes.

Any specific CBD product recommendations?

Kushy Punch is a good one, so is KOI. Both brands have high product integrity and test at a higher frequency than most CBD brands,” said Riley.

Moxey is, of course, proud of his own Mr. Moxey’s Mints, calling it “one of the most trusted brands.”

“Our focus is on how to best capture differing CBD experiences dependent on what people want,” he notes. That said, Moxey also suggests the California-based Papa & Barkley for CBD tinctures and capsules. “Their approach to infusion and respect for the whole plant really stands out at a time when people are rushing to get to market with products that might cut corners,” he adds.

And don’t forget about your furry friends, too! “The pet wellness brand Austin and Kat is also another great company that makes CBD wellness products for animals,” Moxey says. “They are always expanding their catalog of CBD biscuits and pet oils based on customer feedback.”

RELATED: Your guide to the anti-inflammatory diet that heals your gut, slows the signs of aging, and helps you lose weight.

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