Before you pop open a can of soda — as refreshing as soda might sound — think twice. While you may already know that both regular and diet drinks have been tied to obesity and high blood pressure; colas to bone loss; and full-sugar sodas to type 2 diabetes, lousy teeth (especially citrus sodas), and more, this next finding may come as a surprise. It turns out there’s something in regular soda that’s particularly bad for women. So, if you’re female, listen up.

New research shows that just two cans a day make you more likely to add inches to your waist, get into blood sugar trouble, have soaring triglycerides, and develop heart disease, stroke, and type 2 diabetes — even if you don’t gain a pound. Throw in kidney damage, too. It’s also been tied to a soda habit. This isn’t the first evidence of these links, but it’s the first to spot how vulnerable women are. Why? That’s as clear as muddy waters. Maybe it’s because women burn fewer calories than guys, replace more healthy foods with useless fizzy stuff, or always eat sweets with soda. Or: something no one’s figured out yet.

Wondering what to drink instead? Switch to water (or caffeinated water), seltzer with fruit, hot/iced tea, or coffee, which is giving tea real competition as the world’s number one health drink. Check out this cherry-mint spritzer and tea buyer’s guide from EatingWell.

Here are six busy-night dinner options that give kids food they like and nutrition they need, minus the junk.

Here are six busy-night dinner options that give kids food they like and nutrition they need, minus the junk.

Soccer in 20 minutes? Marching band in 30? Shuttling kids between doctor appointments, play dates, and music lessons sometimes means everybody’s gotta eat on the run or not at all. That’s when your no-fast-food promise to yourself usually flies out the car window. No worries. A now-and-then fast-food meal can be had without a humongous overload of fat, sugar, sodium, and empty calories. We promise.

Related: Softie or drill sergeant: What’s your parenting style?

The trouble with most pit-stop food isn’t just the fat, salt, and calories. It’s what’s missing. Think about it. When was the last time you had a meal to go that included whole grains, fruit, and vegetables? In a recent survey of 3,000 children’s meals at chain restaurants, over 95% didn’t meet the basic nutritional guidelines for preschool and school-aged kids.

But the good stuff’s out there if you pause for a moment and order smart. One caveat: Excess sodium seems to be a fast-food given. Even in kids’ meals, sodium may amount to nearly half or more of their daily limit. So watch how much salt they are eating throughout the day, knowing they’re likely to get more than you like when eating on the run.

Related: Learn why we love salt . . . and how not to.

Here are six busy-night dinner options that give kids food they like and nutrition they need, minus the junk. They’re listed in order, starting with the healthiest.

1. Subway: Roast Beef Kids Meal; the sandwich (hold the cheese) on whole-wheat bread; apple slices; 100% juice
Calories: 335 (9 from sat fat); sodium: 515; healthy stuff: whole grains, fruit, calcium

2. Burger King: Kids macaroni and cheese, apple fries (skip the caramel sauce), fat-free milk
Calories: 285 (14 from sat fat); sodium: 490 mg; healthy stuff: calcium, fruit

3. KFC: Grilled chicken drumstick, corn on the cob, unsweetened tea, string cheese
Calories: 270 (23 from sat fat); sodium: 545 mg ; healthy stuff: vegetables, calcium

4. Sonic: Corn dog, apple slices, low-fat milk
Calories: 355 (45 from sat fat); sodium: 660 mg ; healthy stuff: fruit, calcium

5. McDonald’s: Plain hamburger, apple dippers (without the caramel sauce), low-fat milk
Calories: 385 (45 from sat fat); sodium: 645 mg ; healthy stuff: fruit, calcium

6. Panera: Kids Roast Beef Sandwich on whole grain bread (no cheese), fresh apple, reduced-fat milk
Calories: 450 (45 from sat fat); sodium: 650 mg.; healthy stuff: whole grains, fruit, calcium

Feel like your life has done a number on your fun factor? You’re not alone. Deadlines, bills, and crazy-busy schedules keep most of us from cutting loose and getting silly. All work and no play isn’t just dull. It negates something that’s hardwired into the human psyche, say “play experts.” So we’re giving you an assignment: Carve out some time for playtime. Find something that makes you feel like you’re floating free, happy, and totally absorbed in your own play land.

Here are some ways that a busy grown-up can cut loose, play, and even learn something new along the way.

Find your inner artist. Haul out your water-color set, old sewing machine, or woodworking tools. Feeling musical? Dust off your old clarinet, take a guitar class, or join a band. As long as you’re having a good time with no high-pressure expectations, it’s play. (Find other ways to look young and stay sharp.)

Flex your green thumb. Gardening doesn’t just produce beautiful flowers and produce, it can also be a relaxing way to get your daily dose of exercise in a stress-free way. Once the ground thaws, make a pact to plan and plant a plot this year. Learn other simple ways to be more active.

Turn your workout into play. Haven’t found a physical activity that you dig? Don’t give up. Be brave in your search. Consider outside-the box activities, such as roller skating, salsa, or hula hoop, or join a sports league at work or in your community. Kickball, anyone? Find out how a video game can help you get fit and have fun.

Learn a new language. The ability to chat in Thai, Greek, or Arabic is good for more than ordering coffee abroad. Learning a new language as an adult or picking up where 10th grade Spanish left off exercises your brain cells in ways that guard against memory loss and fuzzy thinking. Play one of these online games to boost your brainpower.

Tapping into your spontaneous, inner-child packs big benefits for your health, mood, mind, and job, as well as relationships. A recent study shows it eases job strain, connects you with others, and makes you laugh. So what are you waiting for? It’s fun time!