The 50 (New) Healthiest Foods of All Time—With Recipes

We already brought you a list of the 50 Healthiest Foods of All Time. Now, we’ve gathered another 50, chosen by TIME editors and registered dietitian Alicia Romano from Tufts Medical Center. While most of us know the basics of how to eat well, sometimes putting together a menu for the week can be daunting. So we are providing you with lots of options. All these foods are highly nutritious and they're also easy to find at the local grocery store. Bring this list on your next trip to the supermarket, select something new, and prepare it as simply as you like (we offer easy recipes and cooking tips too). Bon appétit!
healthiest foods, health food, diet, nutrition, time.com stock, harissa

Harissa
Why it’s good for you: This spicy chili paste or powder is having a moment, and for good reason. Recipes for harissa can differ, but in general they usually contain a mixture of healthy ingredients like chili peppers, garlic, olive oil and spices. Chili peppers contain a compound called capsaicin, which is thought to have pain-relief and cancer-protective effects.
How to eat it: It’s super versatile and can be dotted onto fried eggs, mixed into soups or stews, mashed into potatoes—the list goes on. Here’s one recipe: Whole Roasted Carrots with Black Lentils and Green Harissa
Nutrition per 2 tsp: Calories: 15, Fat: 1 g, Cholesterol: 0 mg, Sodium: 36 mg, Carbohydrates: 2 g, Dietary fiber: 1 g, Sugars: 0 g, Protein: 1 g.
healthiest foods, health food, diet, nutrition, time.com stock, goat cheese

Goat Cheese
Why it’s good for you: Goat cheese can feel indulgent but it actually has less fat per serving than most other cheeses. It also contains protein, calcium and 3% of your daily dose of iron in just an ounce. (Some research has suggested that compared to cow milk, goat milk increases iron absorption and benefits your bones.) Still not convinced? Don’t forget that eating for pleasure is good for your health as well.
How to eat it: However you like it! This recipe combines other healthy superstar ingredients, too: Quinoa-Stuffed Kale Rolls with Goat Cheese
Nutrition per 1 ounce: Calories: 103, Fat: 8.5 g, Cholesterol: 22 mg, Sodium: 118 mg, Carbohydrates: 0.03 g, Dietary fiber: 0 g, Sugars: 0.03 g, Protein: 6 g.
healthiest foods, health food, diet, nutrition, time.com stock, popcorn

Popcorn
Why it’s good for you: Popcorn is a high-fiber food that should top your list of go-to snacks. We’re not talking about movie theater popcorn, of course. Air-popped popcorn without lots of melted butter and salty seasonings is best. On e study even suggested popcorn is more satisfying than potato chips possibly due its irregular shape and high volume.
How to eat it: Try making your popcorn on the stove, it’s simple and fast! Instead of butter, sprinkle some parmesan and a little salt.
Nutrition per 1 cup, air-popped: Calories: 31, Fat: 0.4 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrates: 6 g, Dietary fiber: 1 g, Sugars: 0.07 g, Protein: 1 g.
healthiest foods, health food, diet, nutrition, time.com stock, coconut

Coconut
Why it’s good for you: Coconut is a healthy choice for people with a taste for richness. It has health benefits too. It contains a good helping potassium, which can help curb stroke risk, and some research has also shown that adding a little coconut water to rice and letting it cool makes it less caloric. Coconut water, however, is not a replacement for the real fruit, with some research suggesting the water doesn’t always meet its nutritional claims.
How to eat it: Keep unsweetened shredded coconut in your fridge and sprinkle it on a raw kale or collard green salad. With a tangy vinaigrette on top it’s just delicious, and the small amount of fat it adds makes the salad’s nutrients more bioavailable.
Nutrition per 1 cup, shredded: Calories: 283, Fat: 27 g, Cholesterol: 0 mg, Sodium: 16 mg, Carbohydrates: 12 g, Dietary fiber: 7 g, Sugars: 5 g, Protein: 2.7 g.
healthiest foods, health food, diet, nutrition, time.com stock, beef, grass-fed

Grass-Fed Beef
Why it’s good for you: Grass-fed beef is lower in saturated fat than conventional beef and higher in "good fats" such as omega-3s, monounsaturated fatty acids, and conjugated linoleic acid. It’s also a great source protein and iron, which is important for growth and development.
How to eat it: Whatever cut you like, prepared as you normally would. We also like this: Grass-Fed Beef Tenderloin Steaks with Sautéed Mushrooms
Nutrition per 3 ounces: Calories: 99, Fat: 2.3 g, Cholesterol: 47 mg, Sodium: 47 mg, Carbohydrates: 0 g, Dietary fiber: 0 g, Sugars: 0 g, Protein: 20 g.
healthiest foods, health food, diet, nutrition, time.com stock, ghee

Ghee
Why it’s good for you: Ghee is a clarified butter that is made by melting butter and skimming off some of the fat. It can be easier for some people to digest and is a staple of Indian cuisine. It also has a slightly nutty flavor. It’s high in vitamins and can be used as an alternative to cooking oils or butters.
How to eat it: Use ghee as a cooking tool for a new flavor and a commendable nutritional profile.
Nutrition per 1 tsp: Calories: 45, Fat: 5 g, Cholesterol: 15 mg, Sodium: 0 mg, Carbohydrates: 0 g, Dietary fiber: 0 g, Sugars: 0 g, Protein: 0 g.
healthiest foods, health food, diet, nutrition, time.com stock, salmon, fish

Canned Salmon
Why it’s good for you: Less expensive than fresh salmon, the canned version is one of the richest food sources of vitamin D which is good for bone health and calcium absorption. Its omega-3 fatty acids are another added bonus.
How to eat it: Canned salmon contains the small salmon bones, and you’ll definitely want to eat them—they’re a great source of calcium that our bodies can more easily absorb than plant sources of calcium. Frying salmon burgers with bread crumbs, eggs, spices, lemon zest and canned salmon, couldn’t be easier.
Nutrition per 1 can: Calories: 530, Fat: 20 g, Cholesterol: 226 mg, Sodium: 1656 mg, Carbohydrates: 0 g, Dietary fiber: 0 g, Sugars: 0 g, Protein: 60 g.
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Spirulina
Why it’s good for you: Spirulina is a blue-green algae that is high in lots of vitamins, nutrients and antioxidants that protect cells. It’s also a good vegetarian source of protein. It can come in pill, powder or flake form, and it’s worth doing your research for a trusted variety.
How to eat it: Add a teaspoon to your morning smoothie or oatmeal.
Nutrition per 1 tbsp: Calories: 20, Fat: 0.5 g, Cholesterol: 0 mg, Sodium: 73 mg, Carbohydrates: 1.7 g, Dietary fiber: 0.3 g, Sugars: 0.2 g, Protein: 4 g.
healthiest foods, health food, diet, nutrition, time.com stock, lemon, fruit

Lemon
Why they're good for you: This citrus fruit may be too acidic to eat as you would a milder orange, but it’s similarly high in vitamin C, which helps protect cells from damage and is needed by the body to make collagen, which is important for wound healing. Not to mention adding a little lemon zest to any meal adds a flavor kick.
How to eat it: The easiest way to get vitamin C into your diet without taking pills is to drink lemon water. It’s tasty, satisfying and some people swear that if you drink it in the morning, it kickstarts digestion for the day. More evidence is needed, but it can’t hurt—and it tastes great.
Nutrition per 1 fruit: Calories: 17, Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrates: 5.4 g, Dietary fiber: 2 g, Sugars: 1.5 g, Protein: 0.6 g.
healthiest foods, health food, diet, nutrition, time.com stock, tofu

Tofu
Why it’s good for you: Tofu is a great plant-based protein source, and it’s high in calcium, protein and iron. Tofu also contains isoflavones, which have benefits related to heart health and a decreased risk of breast and prostate cancer.
How to eat it: Try the soft kind of tofu that has the consistency of jelly. It’s great raw in salads instead of hard-boiled eggs, and you can slice it and dredge in a little egg wash and pan fry for a great appetizer. Top with soy sauce mixed with sesame oil, green onion and black pepper and if you like it spicy, a little sriracha.
Nutrition per 1/2 cup: Calories: 98, Fat: 5.3 g, Cholesterol: 0 mg, Sodium: 15 mg, Carbohydrates: 3.6 g, Dietary fiber: 1 g, Sugars: 1 g, Protein: 11.4 g.
healthiest foods, health food, diet, nutrition, time.com stock, dandelion greens

Dandelion Greens
Why they're good for you: Bitter greens—like dandelion—are rich in vitamin C as well as B vitamins, calcium, iron and potassium. That’s an ideal mix for healthy bones and muscles.
How to eat it: In salads, stewed in stock or like this: Dandelion-Stuffed Pork Loin
Nutrition per 1 cup, chopped: Calories: 25, Fat: 0.4 g, Cholesterol: 0 mg, Sodium: 42 mg, Carbohydrates: 5 g, Dietary fiber: 2 g, Sugars: 0.4 g, Protein: 1.5 g.
healthiest foods, health food, diet, nutrition, time.com stock, purple potatoes, vegetables

Purple Potatoes
Why they're good for you: Like all spud varieties, purple potatoes are rich in potassium—which is needed for blood pressure management. What’s special about purple potatoes are their color, which comes from anthocyanin, a potent antioxidant that poses numerous health benefits like a lower risk for cardiovascular disease.
How to eat it: However you’d eat a regular potato. Or like this: Chilean Beef and Purple Potato Salad.
Nutrition per medium-sized potato: Calories: 93, Fat: 0 g, Cholesterol: 0 mg, Sodium: 7 mg, Carbohydrates: 20 g, Dietary fiber: 1 g, Sugars: 0 g, Protein: 3 g.
healthiest foods, health food, diet, nutrition, time.com stock, yeast

Nutritional Yeast
Why it’s good for you: Come for the crazy good flavor (nutty, savory and somehow cheesy) and stay for the nutritional punch. Nutritional yeast is a complete protein with all nine essential amino acids as well as zinc, selenium, B vitamins, protein and fiber. (Nutritional yeast is an inactive yeast that’s grown in a culture to make a seasoning rich in nutrients.)
How to eat it: Some people call this flaky nutritional powerhouse “vegan parmesan” but think of it more as a healthy B-vitamin-and-protein-laced umami bomb. It’s incredible on popcorn with a little olive oil and some spices. It’s also great as a thickener in pesto, or in any vegetable puree, including cauliflower, mashed potatoes, or “creamed” kale or spinach.
Nutrition per¼ cup: Calories: 60, Fat: 0.5 g, Cholesterol: 0 mg, Sodium: 25 mg, Carbohydrates: 5 g, Dietary fiber: 3 g, Sugars: 0 g, Protein: 8 g.
healthiest foods, health food, diet, nutrition, time.com stock, oysters

Oysters
Why they're good for you: Oysters are a great source of protein, omega-3 fatty acids, iron, calcium, zinc, and B12. Vitamin B12 is important since it keeps the body's nerve and blood cells in good health. Sadly, the data on their effectiveness as an aphrodisiac is less robust.
How to eat it: Learning how to shuck oysters makes for a great party trick instead of simply offering guests the usual appetizer plate.
Nutrition per 6 medium: Calories: 43, Fat: 1.4 g, Cholesterol: 34 mg, Sodium: 71 mg, Carbohydrates: 2.3 g, Dietary fiber: 0 g, Sugars: 0.5 g, Protein: 5 g.
healthiest foods, health food, diet, nutrition, time.com stock, mango, fruit

Mango
Why it’s good for you: This is a very versatile stone fruit, with colors that range from green with a reddish blush to bright yellow. Mangos are also chock full of vitamins and antioxidants, especially vision protective vitamin A: One whole mango provides 45% of your daily value.
How to eat it: Eat it whole, in a smoothie or in any of Cooking Light’s 38 best mango recipes.
Nutrition per 1 fruit: Calories: 202, Fat: 1.3 g, Cholesterol: 0 mg, Sodium: 3 mg, Carbohydrates: 50.3 g, Dietary fiber: 5.4g, Sugars: 46 g, Protein: 2.8 g.
healthiest foods, health food, diet, nutrition, time.com stock, strawberries, berry

Strawberries
Why they're good for you: Strawberries are a good source of vitamin C and other compounds involved in metabolism and bone health. They’re also high in a subtype of flavonoids called anthocyanins, which are thought to be heart-healthy. A 2013 study of 93,600 women found those who ate more than three or more servings of 1/2 cup of strawberries or blueberries each week had a lower risk for heart attack.
How to eat it: You don’t need our help with this one but here are 20 irresistible strawberry recipes anyway.
Nutrition per 1 cup: Calories: 46, Fat: 0.43 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrates: 11 g, Dietary fiber: 3 g, Sugars: 8.1 g, Protein: 1 g.
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Blackberries
Why they're good for you: Blackberries in particular are high in fiber, which can increase how full and satisfied you feel after eating, as well as vitamins C, K and manganese. Research has also linked berry consumption to a wealth of benefits for the body and mind, like lower rates of cognitive decline. The compounds that make their colors so vibrant can also lower inflammation and support the immune system.
How to eat it: Bring two cups of steel-cut oats, a pinch of salt, and eight cups of water to a boil. Then turn off the heat, leave it overnight, and top it with blackberries.
Nutrition per 1 cup: Calories: 62, Fat: 0.7 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrates: 14 g, Dietary fiber: 8 g, Sugars: 7 g, Protein: 2 g.
healthiest foods, health food, diet, nutrition, time.com stock, artichokes

Artichokes
Why they're good for you: Artichokes have a meaty texture, and the vegetables are a nutritional powerhouse, rich in folate, dietary fiber, vitamin C, vitamin K and abundant in antioxidants such as quercetin and anthocyanins. When selecting a fresh artichoke to take home, pick one that’s heavy and firm (weight is less important with baby artichokes, of course).
How to eat it: Roasted artichokes take some preparation—you have to remove the tough outer leaves, peel the stem, chop off the top and then soak them in lemon water so they don’t brown—but the task can be meditative and the result is delicious. Serve with a simple dipping sauce of greek yogurt (or mayo, if you want a treat) mixed with garlic and curry.
Nutrition per 1 medium artichoke: Calories: 60, Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 120 mg, Carbohydrates: 13.5 g, Dietary fiber: 7 g, Sugars: 1.3 g, Protein: 4.2 g.
healthiest foods, health food, diet, nutrition, time.com stock, sauerkraut

Sauerkraut
Why it’s good for you: Sauerkraut is fermented cabbage that contains fiber and multiple vitamins that make it a good addition to your dinner plate. Sauerkraut is a good source of iron, manganese, copper, sodium, magnesium, and calcium. Not to mention it contributes a moderate amount of protein to your diet. Like other fermented foods, sauerkraut contains probiotics that benefit the gut and digestion.
How to eat it: You can do the fermenting yourself with this recipe for Red Sauerkraut or buy it pre-made and eat it on its own, with eggs, or mixed into salads or slaws.
Nutrition per 1 cup: Calories: 27, Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 939 mg, Carbohydrates: 6.1 g, Dietary fiber: 4 g, Sugars: 3 g, Protein: 1.3 g.
healthiest foods, health food, diet, nutrition, time.com stock, spaghetti sqash

Spaghetti Squash
Why it’s good for you: Spaghetti squash has one of the highest water contents of all the winter squash. It’s low in calories and can be used to substitute pasta in many recipes. It also yields a good dose of vitamin A, calcium, vitamin C and fiber.
How to eat it: Substitute it for pasta in your favorite dish. It won’t look exactly the same, but you’ll get a delicious vegetable overload. You can also strain them and form them into patties that you bake in the oven.
Nutrition per 1 cup: Calories: 42, Fat: 0.4 g, Cholesterol: 0 mg, Sodium: 28 mg, Carbohydrates: 10 g, Dietary fiber: 2 g, Sugars: 4 g, Protein: 1 g.
healthiest foods, health food, diet, nutrition, time.com stock, apple

Apples
Why they're good for you: There’s a reason “an apple a day” is a thing. Apples are rich in a type of fiber that can lower cholesterol levels, making them a heart healthy snack. One study found eating apples led people to eat 15% fewer calories at their next meal. Another perk? They’re helpful for regulating digestion.
How to eat it: Fry up some kale and then saute it with garlic and diced apples.
Nutrition per 1 medium apple: Calories: 95, Fat: 0.3 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrates: 25 g, Dietary fiber: 4 g, Sugars: 19 g, Protein: 0.5 g.
healthiest foods, health food, diet, nutrition, time.com stock, cod, fish

Wild Caught Cod
Why it’s good for you: Wild caught cod is a versatile and sustainable fish that is available throughout the year. Though the fish is lower in fat, a high percentage of its fat comes in the form of omega-3 fatty acids, which are associated with a decreased risk of cardiovascular disease.
How to eat it: Mix up a miso-based marinade and roast it in the oven.
Nutrition per 3 ounces: Calories: 71, Fat: 0.2 g, Cholesterol: 52 mg, Sodium: 114 mg, Carbohydrates: 0 g, Protein: 17.4 g.
healthiest foods, health food, diet, nutrition, time.com stock, rhubarb

Rhubarb
Why it’s good for you: Few leafy foods look as lovely as rhubarb with its deep red stalks and bright green leaves (just remember not to eat the latter, as they’re poisonous). It’s high in vitamins and folate, as well.
How to eat it: Forget jam or pie—try pickling your rhubarb for a savory kick.
Nutrition per 1 stalk: Calories: 11, Fat: 0.1 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrates: 2.3 g, Dietary fiber: 1 g, Sugars: 0.6 g, Protein: 0.5 g.
healthiest foods, health food, diet, nutrition, time.com stock, beet greens

Beet Greens
Why they're good for you: It’s hard to compete with the deep reds of beets, but don’t toss the greens that sprout from them. The leaves of some beets, like golden and Chioggia varieties (which are striped on the inside!) are especially lush and thick, and can tossed into salads. They’re high in vitamin A and vitamin K, and a cup boasts 44 mg of calcium.
How to eat it: Beet Soup with Potatoes and Beet Greens
Nutrition per 1 cup: Calories: 8, Fat: 0.05 g, Cholesterol: 0 mg, Sodium: 86 mg, Carbohydrates: 1.7 g, Dietary fiber: 1.4 g, Sugars: 0.2 g, Protein: 0.8 g.
healthiest foods, health food, diet, nutrition, time.com stock, purple cauliflower

Purple Cauliflower
Why it’s good for you: Like purple potatoes, the unexpected shade of this cauliflower comes from the antioxidant anthocyanin. Cauliflower is low in calories and rich in fiber, vitamin C, folate, manganese, vitamin K and B6 (which is involved in metabolism and early brain development). Consider steaming or stir-frying cauliflower to keep nutrient levels high.
How to eat it: Steamed or roasted at 400 °F and then pureed. Add a glug of olive oil, salt and pepper, and at the end, toss in any fresh herbs you may have, such as thyme, rosemary or even mint and basil. Consider it a healthier and more elevated mashed potato.
Nutrition per 1 cup, chopped: Calories: 27, Fat: 0.3 g, Cholesterol: 0 mg, Sodium: 32 mg, Carbohydrates: 5.3 g, Dietary fiber: 2 g, Sugars: 2 g, Protein: 2.1 g.
healthiest foods, health food, diet, nutrition, time.com stock, endive

Endive
Why it’s good for you: Endive is high in inulin and fiber, which can lower LDL cholesterol levels to benefit the heart. Endive is also a great source of vitamin A and beta-carotene as well as B vitamins, iron and potassium. Often used raw in salads or appetizers, cooked endive can taste sweet and nutty.
How to eat it: Bacon Endive Tomato Bites
Nutrition per 1 cup, chopped: Calories: 8, Fat: 0.1 g, Cholesterol: 0 mg, Sodium: 11 mg, Carbohydrates: 1.7 g, Dietary fiber: 1.6 g, Sugars: 0.1 g, Protein: 0.6 g.
healthiest foods, health food, diet, nutrition, time.com stock, snap peas

Snap Peas
Why they're good for you: Small veggies are ideal snacks on the go since they’re high in nutrients and fiber—and they taste great raw. A good snap pea should look moist—when they are dry they taste more starchy. They’re also high in vitamins A, K, and C.
How to eat it: Snap peas are delicious plain or dipped into hummus, but if you want to mix it up a bit, drizzle some red wine vinegar or rice vinegar on top of them, mixed with a little oil, and serve.
Nutrition per 1 cup: Calories: 31, Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 6 mg, Carbohydrates: 7 g, Dietary fiber: 3 g, Sugars: 3.3 g, Protein: 2 g.
healthiest foods, health food, diet, nutrition, time.com stock, corn, non-gmo

Corn
Why it’s good for you: There may be no other vegetable more evocative of summer than corn, though there are certainly reasons to eat it year-round. One ear of corn has approximately the same calories as an apple, with equally high nutrient levels, too. Non-genetically modified corn is also loaded with lutein and zeaxanthin, two phytochemicals that promote healthy vision.
How to eat it: Oaxacan-Style Grilled Corn on the Cob
Nutrition per 1 medium ear: Calories: 99, Fat: 1.5 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrates: 22 g, Dietary fiber: 3 g, Sugars: 5 g, Protein: 4 g.
healthiest foods, health food, diet, nutrition, time.com stock, pumpkin

Pumpkin
Why it’s good for you: Pumpkin is not just for carving. Its seeds are high in potassium and magnesium, and pumpkin flesh is rich in beta carotene, which is good for the immune system. One cup of canned pumpkin contains 7g fiber and 3 grams of protein, which is helpful for regular digestion. Pumpkin also contains 50% of the daily value of vitamin K, which helps prevent blood clotting.
How to eat it: Make a toasted pumpkin seed pesto. Throw them in a food processor with basil, olive oil, parmesan, garlic and lemon juice. Or roast, puree and eat it as a side dish or mixed in with potatoes.
Nutrition per 1 cup mashed: Calories: 49, Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrates: 12 g, Dietary fiber: 3 g, Sugars: 5 g, Protein: 1.8 g.
healthiest foods, health food, diet, nutrition, time.com stock, kimchi

Kimchi
Why it’s good for you: Kimchi is the Korean version of fermented cabbage, and is loaded with vitamin A, B vitamins and vitamin C. Similar to sauerkraut, it contains healthy probiotics that regulate digestion. It adds a kick of flavor to almost any recipe.
How to eat it: You can buy it or make it yourself. It tastes great by the spoonful, or you can try it in a recipe like Kimchi Jjigae (Kimchi-Pork Soup).
Nutrition per 1 cup: Calories: 22, Fat: 0.8 g, Cholesterol: 0 mg, Sodium: 747 mg, Carbohydrates: 4 g, Dietary fiber: 2.4 g, Sugars: 1.6 g, Protein: 1.7 g.
healthiest foods, health food, diet, nutrition, time.com stock, olives

Olives
Why they're good for you: We know olive oil is a common ingredient in a healthy diet, but don’t forget about its source. Olives are high in healthy fat that can benefit your heart and brain and keep weight in check. Research has also suggested that olives are a good source of antioxidants that prevent the buildup of bad cholesterol in artery walls. They’re also a fermented food, and therefore are good sources of gut-friendly bacteria.
How to eat it: Pour them into a dish and serve, or slice them up and add them to any pasta recipe.
Nutrition per 1 large olive: Calories: 5, Fat: 0.5 g, Cholesterol: 0 mg, Sodium: 32 mg, Carbohydrates: 0.3 g, Dietary fiber: 0.1 g, Sugars: 0 g, Protein: 0 g.
healthiest foods, health food, diet, nutrition, time.com stock, asparagus

Asparagus
Why it’s good for you: Asparagus is a good source of folate, which is essential for a wide variety of body functions, as well as vitamins A, C and K. When purchasing asparagus, avoid spears with smashed tips, which will spoil more easily.
How to eat it: Use a peeler to cut asparagus into little ribbons to mix into salads. Also try them oven roasted whole at 375 °F for 12 minutes and then served with sunny side up eggs for breakfast. There’s something really fun about poking egg yolks with an asparagus spear.
Nutrition per 1 spear: Calories: 3, Fat: 0 g, Cholesterol: 0 mg, Sodium: 0 mg, Carbohydrates: 0.6 g, Dietary fiber: 0.3 g, Sugars: 0.3 g, Protein: 0.4 g.
healthiest foods, health food, diet, nutrition, time.com stock, fig, fruit

Figs
Why they're good for you: This fruit is high in both vitamins A and C, and have a unique taste that allows flexibility for both sweet and savory dishes. Avoid figs with bruises, but they should be a bit soft when you’re choosing which ones to bring home.
How to eat it: Pair them with healthy appetizers like almonds and cheese for your guests, or get cooking with these 20 Fantastic Fig Recipes.
Nutrition per 1 fig: Calories: 37, Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 0 mg, Carbohydrates: 9.6 g, Dietary fiber: 1.4 g, Sugars: 8 g, Protein: 0.4 g.
healthiest foods, health food, diet, nutrition, time.com stock, kohlrabi

Kohlrabi
Why it’s good for you: This peculiar-looking root vegetable has a pale green or purple bulb which sprout multiple stalks with dark leaves–and you can eat all its parts. Kohlrabi is a cousin to broccoli and cauliflower and is high in fiber and potassium.
How to eat it: They taste great roasted in olive oil or nestled under a roast chicken as it cooks. You can also try Honey-Glazed Kohlrabi with Onions and Herbs.
Nutrition per 1 cup: Calories: 36, Fat: 0.1 g, Cholesterol: 0 mg, Sodium: 27 mg, Carbohydrates: 8.4 g, Dietary fiber: 5 g, Sugars: 4 g, Protein: 2 g.
healthiest foods, health food, diet, nutrition, time.com stock, pork

Pork Tenderloin
Why it’s good for you: Pork tenderloin is now certified with the American Heart Association "heart check" mark, indicating it qualifies as an extra-lean and heart healthy meat. Additionally, it is an excellent source of protein, B vitamins and zinc.
How to eat it: 18 Light Pork Loin Recipes
Nutrition per 3 ounces: Calories: 159, Fat: 5.4 g, Cholesterol: 80 mg, Sodium: 55 mg, Carbohydrates: 0 g, Dietary fiber: 0 g, Protein: 26 g.
healthiest foods, health food, diet, nutrition, time.com stock, coffee

Coffee
Why it’s good for you: There’s been back and forth on how much is too much when it comes to the morning cup-o-joe. But one study of 130,000 adults found no evidence that coffee increases the risk for health problems like heart disease or cancer, even among people who drank 48-ounces a day. The fact is, coffee is a complex drink containing hundreds of different compounds. Some of those include antioxidants that have been linked to a lower risk for type 2 diabetes, Alzheimer’s and liver cancer, Romano says. Keep in mind, that’s without added sugar and cream.
How to eat it: Brew yourself a cup in the morning and drink it as plain as possible—the health benefits come from the coffee, not the cream and sugar you add to it.
Nutrition per 1 cup: Calories: 5, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrates: 0.6 g, Dietary fiber: 0 g, Sugars: 0 g, Protein: 0.7 g.
healthiest foods, health food, diet, nutrition, time.com stock, kombucha

Kombucha
Why it’s good for you: This fermented drink is rich in probiotics, which benefit the healthy bacteria in your gut, aid in digestion, and increase the absorption of nutrients in food.
How to eat it: Kombucha is increasingly becoming an easy-to-find beverage at the grocery.
Nutrition per bottle: Calories: 33, Fat: 0 g, Cholesterol: 0 mg, Sodium: 10 mg, Carbohydrates: 7 g, Sugars: 2 g, Protein: 0 g.
healthiest foods, health food, diet, nutrition, time.com stock, buckwheat, grain

Buckwheat
Why it’s good for you: This whole grain, which is also gluten-free, is rich in fiber and is a complete protein. (Fun fact: it’s what’s used to make soba noodles.)
How to eat it: It can be used as the base for a dish instead of rice, in soups or in tasty baked goods like Buckwheat Belgian Waffles.
Nutrition per 1 cup: Calories: 583, Fat: 5.8 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrates: 121.6 g, Dietary fiber: 17 g, Protein: 23 g.
healthiest foods, health food, diet, nutrition, time.com stock, ginger

Ginger Root
Why it's good for you: This twisted root is a natural remedy for nausea and motion sickness and has been used in traditional medicine for thousands of years. Not only does it pack a zingy flavor, it also contains compounds like beta-carotene and capsaicin, which provide all sorts of healing and immune supportive wonders to the body.
How to eat it: If you’re worried about having to buy a whole root and only using a little bit, wrap it and store in the freezer. Take it out and microplane it onto fish, chicken, salad dressings, or anywhere you need a little zing.
Nutrition per 5 small slices: Calories: 9, Fat: 0.1 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrates: 2 g, Dietary fiber: 0.2 g, Sugars: 0.2 g, Protein: 0.2 g.
healthiest foods, health food, diet, nutrition, time.com stock, tahini

Tahini
Why it’s good for you: Tahini, which is made from ground sesame seeds, is a good way get in some calcium, iron, potassium and vitamin E. Just one tablespoon has 110 mg of phosphorus, too, which is critical for the formation of bones and teeth. It also works with B vitamins to help with nerve signaling, normal heartbeat, and muscle contractions.
How to eat it: Tahini is a great base for salad dressings and marinades for fish. It’s also a key ingredient in hummus.
Nutrition per 1 tbsp: Calories: 89, Fat: 8 g, Cholesterol: 0 mg, Sodium: 17 mg, Carbohydrates: 3.2 g, Dietary fiber: 1.4 g, Sugars: 0.1 g, Protein: 3 g.
healthiest foods, health food, diet, nutrition, time.com stock, basil, herb

Basil
Why it’s good for you: Basil, which is actually a member of the mint family, is the star ingredient in pesto. The oil extracts from basil leaves contain antioxidant compounds that combat inflammation. Also high in vitamins, it’s a simple way to add a touch of nutrition to many recipes, and it pairs well with hearty vegetables.
How to eat it: You can’t go wrong tossing it into Asian stir fries, onto pasta or pizza, and shredding it into salad. Tear or cut just before serving, and check out Cooking Light’s Guide to Basil.
Nutrition per 5 leaves: Calories: 1, Fat: 0.02 g, Cholesterol: 0 mg, Sodium: 0 mg, Carbohydrates: 0.07 g, Dietary fiber: 0 g, Sugars: 0 g, Protein: 0.08 g.
healthiest foods, health food, diet, nutrition, time.com stock, pistachio, nut

Pistachios
Why they're good for you: In addition to their heart-healthy fats, pistachios are rich in antioxidants, including lutein, beta-carotene and gamma-tocopherol. They are also high in vitamin A, which is important for vision and proper organ function. They’re delicious and surprisingly light for a nut: 50 kernels are only around 160 calories.
How to eat it: Keep pistachios in the fridge so you can regularly chop them up and toss them into salads, on top of roasted broccoli, and even into soups.
Nutrition per 1 ounce serving: Calories: 159, Fat: 13 g, Cholesterol: 0 mg, Sodium: 0 mg, Carbohydrates: 8 g, Dietary fiber: 3 g, Sugars: 2.2 g, Protein: 6 g.
healthiest foods, health food, diet, nutrition, time.com stock, spelt

Spelt
Why it’s good for you: Spelt is becoming an increasingly popular grain due to its nutritional profile. Spelt includes complex carbohydrates, and is rich in both soluble and insoluble fiber, vitamin B2, niacin, manganese, thiamin, copper and magnesium. It even has fatty and amino acids, which are important for body function.
How to eat it: Try this: Spelt-and-Wild Mushroom Soup with Pasta.
Nutrition per serving: (one cup,cooked) Calories: 246, Fat: 2 g, Cholesterol: 0 mg, Sodium: 10 mg, Carbohydrates: 51.3 g, Dietary fiber: 8 g, Protein: 11 g.
healthiest foods, health food, diet, nutrition, time.com stock, sunflower seeds

Sunflower Seeds
Why they're good for you: Seeds, like sunflower seeds for example, are high in vitamin E which has antioxidant activity that’s good for immune function. One ounce of dry-roasted sunflower seeds contains 7.4 mg of vitamin E, which is 37% of your daily value.
How to eat them: Toss them on top of salads, in oatmeal, or pour a handful into a baggie and eat them as a snack.
Nutrition per 1 ounce: Calories: 165, Fat: 14 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrates: 7 g, Dietary fiber: 3 g, Sugars: 1 g, Protein: 5.5 g.
healthiest foods, health food, diet, nutrition, time.com stock, parsley, herbs

Parsley
Why it’s good for you: Parsley is rich in many essential vitamins that play a role in bone, nervous system and immune health. This herb also contains flavonoids including apigenin, chrysoeriol, and luteolin—which is thought to have anti-inflammatory effects. Consider making parsley a kitchen staple if you haven’t already.
How to eat it: Buy a bunch on the weekend and use it on everything all week—it perks up pretty much any dish. Slice it super-thin and use it on top of pasta, mixed into salads, on top of a roast chicken breast, into a pesto puree or onto quinoa- or couscous-based salad.
Nutrition per 10 sprigs: Calories: 4, Fat: 0.08 g, Cholesterol: 0 mg, Sodium: 6 mg, Carbohydrates: 0.6 g, Dietary fiber: 0.3 g, Sugars: 0.08 g, Protein: 0.3 g.
healthiest foods, health food, diet, nutrition, time.com stock, chili flakes, spices

Chili Flakes
Why they're good for you: If chili paste is a little too hot for your liking, try adding just a touch of chili flakes to a dish—it works for pretty much anything savory—for something a little more subtle, but still palate-changing. Not to mention some research has shown spicy food can increase satiety and calorie burn.
How to eat it: Sprinkle onto eggs, pizza, avocado toast, or into a salad dressing of olive oil, garlic, lemon juice and parmesan.
Nutrition per 1 tsp: Calories: 8, Fat: 0.4 g, Cholesterol: 0 mg, Sodium: 77 mg, Carbohydrates: 1.3 g, Dietary fiber: 1 g, Sugars: 0.2 g, Protein: 0.4 g.
healthiest foods, health food, diet, nutrition, time.com stock, herb

Mint
Why it’s good for you: The aromatic herb has compounds in its leaves that have been used for centuries to treat digestive issues. Mint is also thought to have antimicrobial effects and antiviral effects, and is a soothing herb with unique flavor for cooking and for drinks. There are many different kinds, from spearmint to apple mint.
How to eat it: Add some mint to a bowl of berries, or into a grain-based dish for a new flavor.
Nutrition per 5 leaves of mint: Calories: 0, Fat: 0.01 g, Cholesterol: 0 mg, Sodium: 0 mg, Carbohydrates: 0.06 g, Dietary fiber: 0.1 g, Protein: 0.02 g.
healthiest foods, health food, diet, nutrition, time.com stock, carrots

Carrots
Why they're good for you: Carrots have long been a go-to veggie, but did you know that they come in many different colors like reds, purples and yellow? Standard orange carrots contain vitamin A, which is essential for healthy sight. Colorful carrots also contain other healthy antioxidants like lycopene and beta-carotene pigment. Lycopene is the same pigment that gives tomatoes their bright red, and it’s linked to a lower risk of certain cancers.
How to Eat it: The simplest way to eat a carrot is to give it a wash and a good chomp.
Nutrition per carrot: Calories: 25, Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 42 mg, Carbohydrates: 6 g, Dietary fiber: 2 g, Sugars: 3 g, Protein: 0.6 g.
healthiest foods, health food, diet, nutrition, time.com stock, raw peanut butter

Raw Peanut Butter
Why it’s good for you: Peanut butter is your friend, and you shouldn’t opt for a low-fat version. It’s high in filling fiber and protein, so just a little can go a long way when it comes to satisfying a sweet tooth.
How to eat it: Peanut butter is pretty self explanatory, but here are some techniques to try: Spread a tablespoon onto an apple or a large whole grain cracker and then dot it with sriracha hot sauce; put one to two tablespoons into an all-vegetable smoothie for added richness and fat; or swirl a small spoonful into your greek yogurt. (Why no one has invented peanut butter yogurt yet is beyond us.)
Nutrition per 2 tbsp: Calories: 191, Fat: 16 g, Cholesterol: 0 mg, Sodium: 5 mg, Carbohydrates: 7 g, Dietary fiber: 2 g, Sugars: 3.4 g, Protein: 7 g.
healthiest foods, health food, diet, nutrition, time.com stock, amaranth, grain

Amaranth
Why it’s good for you: Though it’s often referred to as a grain, amaranth is actually a seed that is rich in fiber and naturally gluten free, making it appropriate for people with celiac disease. In addition, it’s a complete protein and contains cholesterol lowering fiber.
How to eat it: It can be turned into a morning porridge, popped like popcorn and used in sweet treats, too, like this Vanilla Amaranth with Peach Compote.
Nutrition per 1 cup: Calories: 251, Fat: 4 g, Sodium: 15 mg, Carbohydrates: 46 g, Dietary fiber: 5 g, Protein: 9.4 g.

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5 Foods You Should Be Eating For Your Best Body—Inside and Out

Find out some of the healthiest foods to eat for heart health, weight loss and healthier skin.
Choosing nutritious foods helps your health in two ways. First, a diet packed with fiber-rich fruits and vegetables, lean proteins and healthy fats helps you feel fuller on fewer calories, which is key in keeping your weight in check. Plus, antioxidants and other beneficial compounds in foods offer unique health boons. Keep your body looking its best—inside and out—with these five foods.

1. Green Beans
Filling up on green beans, and other high-fiber foods, can help you prevent weight gain or even promote weight loss—without dieting—suggests new research in The Journal of Nutrition. Researchers found that women who increased their fiber intake generally lost weight while women who decreased the fiber in their diets gained. The scientists boiled the findings into a single weight-loss formula: boosting fiber by 8 grams for every 1,000 calories consumed resulted in losing about 4 1/2 pounds over the course of the study. Try it for yourself. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams. Raspberries, chickpeas and strawberries can also help you get your fill.

2. Salmon
The omega-3 fatty acids in oily fish—such as salmon and tuna—can boost your skin’s defenses against UV damage. In a study published earlier this year in the American Journal of Clinical Nutrition, researchers found that those who ate a little more than 5 ounces of omega-3-rich fish each week decreased the development of precancerous skin lesions by almost 30 percent. Scientists think the omega-3s act as a shield, protecting cell walls from free-radical damage.

3. Blueberries
Eating just under a cup of mixed berries (such as red raspberries, strawberries, blueberries) daily for 8 weeks was associated with increased levels of “good” HDL cholesterol and lowered blood pressure—two positives when it comes to heart health—according to a recent study in the American Journal of Clinical Nutrition. The diverse range of polyphenols—health-promoting plant compounds that include anthocyanins and ellagic acid—provided by the mix of berries is likely responsible for the observed benefits.


4. Watermelon
Research shows that eating foods that are full of water, such as watermelon, helps keep you satisfied on fewer calories. (Interestingly enough, drinking water alongside foods doesn’t have the safe effect.) At 92 percent water, watermelon is a good source of vitamin C. When it’s the red variety (some are orange or yellow), it also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer. Other foods that are made mostly of water include cucumbers (95 percent), salad greens (90 percent) and strawberries (91 percent).


5. Tomatoes
Eating more vitamin-C rich foods, such as oranges, tomatoes, strawberries and broccoli, may be a secret to smoother skin. Research in the American Journal of Clinical Nutrition links consuming plenty of vitamin C-rich foods with youthful skin. The findings suggest that a higher intake of vitamin C from foods is associated with a lower risk of having wrinkled skin and age-related skin dryness in middle-age women. Vitamin C’s youthful effects on skin may be due to its antioxidant properties, which help protect against ultraviolet rays, and its role in keeping skin firm via collagen synthesis, say the researchers.

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10 Foods That Help You Shed Pounds

Water works

Ever heard of drinking water to lose weight? The diet tactic actually works, along with eating foods that contain a lot of water, like fruits and veggies. In a University of Tokyo study, women who ate high-water-content foods had lower body mass indexes and smaller waistlines. Researchers speculate that the water in these foods may fill you up so you eat less. Make the strategy work for you by adding more of these in-season fruits and veggies—each is at least 90% water—to your meals.


Broccoli

Did you know broccoli is a great source of fiber and calcium? Try this delicious recipe for Broccoli Salad With Sesame Dressing and Cashews.
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Cabbage

Rich in antioxidants like vitamin C, cabbage is a great immune-booster. Enjoy it lightly sautéed in a stir-fry or paired with sweet-tart apples. Or, try this recipe for red cabbage and apple salad with ginger vinaigrette.

Cauliflower

Like other cruciferous veggies, cauliflower is full of cancer-fighting phytonutrients and is a great source of vitamin C and folate. Nibble on raw or lightly steamed florets to maximize cauliflower's antioxidant power, or try this potassium-rich recipe for Cauliflower and Yukon Gold Soup.

Grapefruit

A powerhouse for heart health, grapefruit contains vitamin C, folic acid, and potassium, along with pectin, a soluble fiber that may be a strong ally against atherosclerosis. Pink and red varieties also have vitamin A and lycopene, a phytochemical that protects arterial walls from oxidative damage. To get the juiciest specimens, select fruits heavy for their size and make sure to try them in this refreshing salad.
 lettuce-bowl

Lettuce

With a mere 60–70 calories per pound, lettuce is high on the list of diet-friendly foods. Romaine lettuce alone is a great source of B vitamins, folic acid, and manganese, which helps regulate blood sugar and is essential for proper immune system function. Choose other dark green or purple varieties such as green or red leaf for the most nutrients, and toss with a zesty homemade vinaigrette, or use in this hearty Layered Cobb Salad.
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Radishes

These brightly colored vegetables are packed with potassium, folic acid, antioxidants, and sulfur compounds that aid in digestion. Don't forget the leafy green tops, which contain six times the vitamin C and more calcium than the roots. Thinly slice and toss in a fresh green salad or julienne for coleslaw. Try this recipe for grilled chicken with sweet-and-sour cucumber-radish salad.


Spinach

Tender and flavorful, this leafy green is rich in iron, folic acid, and vitamin K. It also contains disease-fighting antioxidants beta-carotene and vitamin C, as well as the phytochemical lutein, which protects eyes against age-related macular degeneration. Use as a substitute for lettuce in salad, lightly sauté with shredded carrot, sliced mushrooms, and garlic for a savory omelet filling, or try this simple Seasoned Spinach recipe for a quick and nutritious side dish.

Cucumber

This summer veggie has a higher concentration of water than any other food—in fact, 96.7% of the fruit is made up of water. It’s also incredibly easy to integrate into your meals. Toss some sliced cucumber on salad, dip some sticks in hummus for a snack, or try whipping up refreshing cucumber soup!

Celery

You may have heard that celery has negative calories. While that may not quite be accurate, it’s also not that far off from the truth. Since celery is mostly made up of water, it only contains 6 calories per stalk. But despite the low calorie count, it keeps you feeling full and satiated, thanks to the added bonus of fiber. Celery also isn’t short on nutrition—it contains folate along with vitamins A, C, and K. So whether you need a filling snack or meal add-on, celery is a pretty amazing weight loss superfood.

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12 Foods for Stronger Nails and Thicker Hair

How to make your hair thicker and nails stronger

Looking good is just as much about taking care of your body on the inside as it is about using products on the outside. And we're not just talking about your skin: "A nutritious diet promotes healthy nails and hair, too," says Joshua Zeichner, MD, director of cosmetic and clinical research in the department of dermatology at Mount Sinai Hospital in New York City. But there's no need to add a refrigerator's worth of new foods to your diet. "Since both hair and nails are made of keratin, through a similar process in the body, it's thought that nutrients that help one can also help the other," says Dr. Zeichner. Ready to say bye-bye to brittleness? Read on for foods that will help you achieve thicker hair and healthy nails.


Whey protein

"Your hair needs protein to produce keratin, the proteins that make hair strong," says Dr. Zeichner. "If hair doesn't receive enough protein, it can go into a 'resting phase,' causing noticeable hair loss," adds Beth Warren, author of Living a Real Life with Real Food. Try adding a scoop of whey protein to your morning smoothie for simple boost. (Bonus: Whey protein may help control your appetite. In one study, people who drank whey protein ate 18% less two hours later than those who drank a carb-heavy beverage.)


Red meat

A juicy steak is loaded with protein, and it also has another nutrient that's important for hair and nail health: iron. "People with iron-deficiency anemia often have thin hair," says Dr. Zeichner. And according the American Family Physician, iron-deficiency is associated with koilonychia—a nail disease characterized by spoon-shaped nails. That doesn't mean you should eat red meat every day of the week. Red meat is high in saturated fat, and eating a lot of it has been associated with an increased risk of several health problems including heart disease, several types of cancer, and type 2 diabetes. But you can safely indulge in a lean cut of beef once a week. If you think you may be deficient in iron, talk to your doctor about starting a supplement.



Blueberries

"Antioxidants help protect your body's cells against free radical damage," says Erin Palinski, RD, author of Belly Fat Diet For Dummies. "This damage increases stress hormones and inflammation, which impacts all cells in the body, including those in the hair and nails." Among other fruits and dark greens, Palinski calls out blueberries: "They have one of the highest antioxidant properties of all fruits," she says.


Almonds

Not only are almonds a good source of protein, they're loaded with magnesium, which helps maintain healthy hair and nails. "Magnesium is Mother Nature's anti-stress mineral, and stress is a major factor in hair loss," explains Ashley Koff, RD. "Vertical ridges in your nails may be a sign of inadequate magnesium," adds Palinski. You can also get more magnesium through leafy greens, cacao nibs, and soybeans.


Beer

Beer is one of the richest sources of silicon in the average diet, says research from the Journal of the Science of Food and Agriculture. "Silicon is a trace mineral thought to increase circulation to the scalp, which is good news for hair growth," says Rebecca Kazin, MD, dermatologist at the Washington Institute of Dermatologic Laser Surgery and the Johns Hopkins Department of Dermatology. That explains why a daily 10-milligram silicon supplement was shown to reduce hair and nail brittleness after 20 weeks, according to the Archives of Dermatological Research. No need to go overboard, though: Most single servings of beer contain more than 10 milligrams of silicon. Experts recommend that having no more than one drink a day if you're a woman, and two if you're a man.


Oysters

"Zinc is needed for many biological processes, including making proteins like those in your hair and nails," explains Dr. Zeichner. Oysters have 74 grams of zinc per serving, far more than any other food, says the National Institutes of Health. Not lucky enough to eat oysters every day? Beef, poultry, fortified cereals, and baked beans can also help you up your intake.


Milk

More research still needs to be done, but some studies suggest a link between vitamin D and hair loss. Example: Women with hair shedding had lower vitamin D levels than women with healthy hair, according to a Skin Pharmacology Physiology study. Plus, Koff says calcium is a key mineral in building healthy hair and nails (note: you need vitamin D to absorb calcium). Of course, vitamin-D fortified milk offers both, but speak to your doctor about a vitamin D supplement if you think you might be deficient.


Eggs

Eggs are a good source of protein and contain some vitamin D, and they also have biotin. "Biotin, a B-complex vitamin, may play a role in the development of keratin," says Dr. Zeichner, who explains that patients with biotin deficiency often have weak hair and nails.

Note: If you have a major nail concerns, you may want to consider a biotin supplement. A daily dose of 2.5 milligrams may strengthen brittle nails, says a Journal of Drugs in Dermatology review, and that's too much to get from food (you'd need to eat over 300 eggs, in fact).


Salmon

Salmon is a good source of biotin and protein, along with omega-3 fatty acids, which reduce inflammation, and promote healthy, moisturized skin. And don't forget, your scalp is skin, too: "A healthy scalp means healthy hair follicles, which mean healthy hair," says Dr. Zeichner. Omega-3s' inflammation-reducing effects are also good for your nails: "Inflammation impairs the healthy development of your nail plate," says Dr. Kazin.


Brazil nuts

Rats deficient in selenium (a trace element linked to protection against oxidative stress) have sparse hair growth, says a study in PLoS One. Just six to eight Brazil nuts meet almost 800% of your recommended daily value, according to the National Institutes of Health.


Walnuts

To keep your strands strong and luscious, snack on some walnuts. They are chock-full of two secret ingredients for gorgeous locks: omega-3s (which keep your hair hydrated) and vitamin E (which repair damaged follicles. Plus, walnuts also contain copper, which studies have shown may keep your natural color rich and stave or premature grayness.

Coconut oil

Eating coconut oil may not may not magically transform your mane, but applying this food directly to your hair could actually do wonders. That’s because it contains proteins that are essential to revitalize damaged hair. Try rubbing a pea sized amount of oil between your fingers and then applying it to the ends of your hair or halfway down your strands, to keep it shiny and frizz-free. Or use it for a DIY hair mask or cuticle softener.

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20 Simple Stress Relief Techniques

You need relief! Stress relief, that is – and we 20 simple but highly effective stress reduction techniques that you can use, starting now.

1. Prep for tomorrow.

Nothing is more stressful than being unprepared. Get organized so you're ready for the next day, taking a few minutes to make a to-do list and clean up before you leave. Knowing you've got everything covered means you'll be less likely to fret about work in the evenings. When you come in the next morning, you'll have the sense that you're in control of the situation and can handle it. This sets a positive tone for the day, which can help you get more accomplished.

2. Arm yourself with healthy snacks.

According to an American Psychological Association (APA) survey, more women than men (one in three) turn to comfort food such as ice cream and cookies to ease stress. It's common for women to deny themselves favorite foods because they're trying to lose weight. But under stress, the urge for them becomes even stronger.
In fact, researchers at Montclair State University in New Jersey recently confirmed that dieters are more likely than non-dieters to overeat when under pressure, bingeing on the very same high-fat foods they normally try to avoid. The key is to not deprive yourself. Keep three or four healthy snacks on hand that you know you'll probably want--peanuts, if you like salty; string cheese, if you crave protein; a small piece of chocolate for something sweet--so you aren't tempted to binge.

3. Try a repeat performance.

Doing almost any routine, repetitive activity (like vacuuming, shredding paper or knitting), or reciting a word that represents how you wish you felt (such as calm) is a quick way to achieve a Zen-like state.
Studies show the effects lower blood pressure and slow heart rate and breathing. The crucial elements are to focus on a word, your breathing or a movement and to bring your attention back to your task if your mind wanders or negative thoughts intrude.
Or look to your faith for a mantra: A recent study published in the Journal of Advanced Nursing found that repeating phrases with spiritual meanings helped participants cope with a range of problems, from anxiety to insomnia.

4. Use the proper hand washing technique.

When you're under pressure, you're more susceptible to cold viruses and other germs because your immune system is suppressed. Hand washing is your best defense. Lather up with soap and warm water for 10-20 seconds, or the time it takes to sing Happy Birthday.

5. Turn on some tunes.

According to a recent study published in the British journal Heart, slow or meditative music is a proven stress buster, so set your dial to a soothing station during your commute.
And, if you're stuck in a traffic jam, sneak in this quick exercise: Grab your steering wheel and clench the muscles in your fingers, arms, shoulders and back. Do this until your muscles begin to tremble (about 45 seconds), then release. You'll produce a wave of relief in your upper neck and arms all the way down to your fingers. Just make sure your foot is on the brake when you let go of the wheel!

6. Use the ATM once.

Limiting your cash withdrawals to once a week is a quick, easy way to monitor your spending habits. Multiple trips to the ATM make it harder to track your money. If you put yourself on an allowance and pay cash for everything, you're more aware of what you're spending and more careful about what you buy.
And while thinking about your finances may be enough to send you over the edge, it turns out that getting them under control eases tension in the long run. (Money and work tied for first place as the leading sources of stress, according to an APA survey.)
When you have a weekend afternoon free, try this take-control move: Write everything down, so you can see exactly where you stand financially--what you owe, the amount of interest, your monthly income, your budget. Not facing what you're up against creates even more stress, because it's always in the back of your mind. But once you have the information down, you can begin setting concrete goals using real figures. And taking action will make you feel so much better.

7. Hit the pool!

A Swedish study published in the International Journal of Stress Management found that floating in water triggers the body's relaxation response, helping lower stress-hormone levels. Even better, nearly 80 percent of the subjects showed improvements such as feeling less tense and depressed.

8. Give your thumbs a rest.

Thanks to e-mail, cell phones, and BlackBerrys, it seems like your job never ends. The increasingly blurry boundaries between work and home life leave us with less downtime than ever before (and in some cases, no downtime!). Advances in technology are a leading source of chronic stress, putting many of us in a constant state of alert. Not to mention the effect it has on family ties.
A recent study published in the Journal of Marriage and Family found a link between the use of cell phones and pagers at home and increased stress, which spills over into family life.
To make technology work for you, screen calls with caller ID or, better yet, limit your cell phone and e-mail use to working hours only. Can't kick the BlackBerry habit? Set a regular time you'll check it in the evening (say, after dinner), so you're not constantly disrupting home life to keep tabs on work.

9. Recall a past success.

Taking five minutes to reflect on how you pulled through other stressful situations like your last breakup or when you switched jobs can help you reconnect with your resilient side.
In the moment, it may feel as though you'll never get over your present problem, but when you look back, you realize that you felt similarly before and found a way to overcome it.
If you're going through a divorce or recently lost a loved one, you also may want to seek out a support group: Research on grieving presented by the Center for the Advancement of Health in Washington, D.C., suggests that talking with peers is even more beneficial than one-on-one counseling in the initial months after a loss.

10. Do yoga asanas in your pajamas.

A simple spinal twist can help you get a better night's sleep. It alleviates tension that's built up in your lower back throughout the day. Sitting on your bed with legs crossed, place your right hand down on the bed behind you and rest your left hand on your right knee. Sit up straight and inhale for four to eight counts, lengthening your spine as you breathe. On your exhale, begin to twist toward your right hand (don't strain your neck). Hold this position for four more full breaths, lengthening your spine on the inhales and deepening your twist on the exhales, if it feels comfortable. Repeat yoga asanas on opposite side.

11. Worry about one thing at a time.

Women worry more than men do. A study of 166 married couples who kept stress diaries for six weeks found that women feel stress more frequently than men because women tend to worry in a more global way.
Whereas a man might fret about something actual and specific—such as the fact that he's just been passed over for a promotion—a woman will tend to worry abstractly about her job, her weight, plus the well-being of every member of her extended family. Keep your anxiety focused on real, immediate issues, and tune out imagined ones or those over which you have zero control, and you'll automatically reduce stress overload.

12. Focus on your senses a few minutes a day.

For a few minutes a day, practice being mindful—focusing only on what's going on in the present —whether it's during your workout or taking a break from your work. Try taking a short walk and instead of thinking about what's worrying you, pay attention to your senses—what you see, feel, hear, smell. This can make a huge difference in your emotional and physical well-being when done daily.

13. Talk about—or write out—what's worrying you.

Writing or talking about the things that prey on you—in a diary, with friends, in a support group or even a home computer file—helps you feel less alone and helpless.
One study, published in The Journal of the American Medical Association, looked at people who had either rheumatoid arthritis or asthma— conditions known to be stress-sensitive. One group chronicled in a perfunctory manner the things they did each day. The other group was asked to write daily about what it was like, including fears and pain, to have their disease. What researchers found: People who wrote at length about their feelings had far fewer episodes of their illness.

14. Be faithful to your workout routines, no matter how stressed or busy you are.

Working out is one of the most effective stress relievers. Researchers recently found that after spending 30 minutes on a treadmill, their subjects scored 25 percent lower on tests that measure anxiety and showed favorable changes in brain activity. If you only have time to do one thing for yourself, make it sticking to your workout routines. If you can't hit the gym or trails, even a brisk 30-minute walk at lunch or getting up several times a day to stretch and walk around will help relieve stress.

15. Take time to be touched.

Experts haven't figured out why having your body pressed and prodded works wonders, but they know that it does. Studies suggest massage can speed up weight gain in premature babies, improve lung function in asthmatics and boost immunity in men with HIV. If you can't indulge in regular full-body massages, treat yourself to the occasional pedicure, manicure or facial—all nurturing, hands-on treats that offer some of the benefits of massage.

16. Speak a stress-free language.

People who handle stress well tend to employ what stress experts call an "optimistic explanatory style." They don't beat themselves up when things don't work out in their favor.
So instead of using statements that catastrophize an incident, like "I'm a complete failure," they might say to themselves, "I need to work on my backhand." Or they'll transfer blame to an external source. Rather than saying, "I really blew that presentation," it's, "That was a tough group to engage."
Replace the word "expect" with "hope." Expectations can only be used for those things over which you have the greatest personal control. You can expect to quench your thirst with a drink of water. You cannot expect to get the job you just interviewed for. You can hope to get it.

17. Don't be so serious.

There's nothing like anxiety to annihilate your sense of humor. It would follow, then, that it's impossible to feel stressed when you're hunched over in a fit of giggles. Studies have shown, in fact, that laughter not only relieves tension, but actually improves immune function. Swap jokes with your friends. Rent a funny movie. Stop taking things so seriously!

18. Once a day, get away.

When you're having a hell of a day—good or bad—checking out for 10-15 minutes is revitalizing. Find a place where you can be alone (and definitely ditch the cell phone)—the attic, the bathroom, a quiet cafe, a big oak tree—and wipe the slate clean for a few minutes. Do whatever it is that relaxes you: Meditate, read a novel, sing or sip tea. It's crucial to take just a few minutes everyday to de-stress. It's not how much time you allot, but being consistent that's important.

19. Identify at least one good thing that happened today.

It's a scenario played out every evening all over the country: Come home from work and start venting to your spouse or roommate about your day. Instead of creating a negative atmosphere the minute you walk in the door, try starting off the evening with your family or friends by exchanging good news. Something good every day, you just need to recognize it.

20. Take the stress in and release it.

Literally embrace whatever it is you're going through and then let it go. Try doing a tai chi exercise known as "embracing the tiger," where you take your arms, spread them wide, put your hands together and then draw them—and everything around you—toward your navel, the center of your being. Doing this allows you to take the good with the bad. Then reverse your hands and push them out, releasing your tension. When you can control stress, it can no longer control you.

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10 Simple Ways to Relieve Stress

Tips to manage stressful situations

It might surprise you to learn that biological stress is a fairly recent discovery. It wasn't until the late 1950s that endocrinologist Hans Selye first identified and documented stress. Symptoms of stress existed long before Selye, but his discoveries led to new research that has helped millions cope with stress. We’ve compiled a list of the top 10 ways to relieve stress.

Listen to music

If you're feeling overwhelmed by a stressful situation, try taking a break and listening to relaxing music. Playing calm music has a positive effect on the brain and body, can lower blood pressure, and reduce cortisol, a hormone linked to stress.

We recommend cello master Yo-Yo Ma playing Bach, but if classical really isn’t your thing, try listening to ocean or nature sounds. It may sound cheesy, but they have similar relaxing effects to music.

Call a friend

When you’re feeling stressed, take a break to call a friend and talk about your problems. Good relationships with friends and loved ones are important to any healthy lifestyle, and they’re especially important when you're under a lot of stress. A reassuring voice, even for a minute, can put everything in perspective.

Talk yourself through it

Sometimes calling a friend is not an option. If this is the case, talking calmly to yourself can be the next best thing. Don’t worry about seeming crazy — just tell yourself why you're stressed out, what you have to do to complete the task at hand, and most importantly, that everything will be okay.

Eat right

Stress levels and a proper diet are closely related. When we’re overwhelmed, we often forget to eat well and resort to using sugary, fatty snack foods as a pick-me-up. Try to avoid sugary snacks and plan ahead. Fruits and vegetables are always good, and fish with high levels of omega-3 fatty acids have been shown to reduce the symptoms of stress. A tuna sandwich really is brain food.

Laugh it off

Laughter releases endorphins that improve mood and decrease levels of the stress-causing hormones cortisol and adrenaline. Laughing tricks your nervous system into making you happy. Our suggestion: watch some classic Monty Python skits like “The Ministry of Silly Walks.” Those Brits are so hilarious, you’ll soon be cracking up, rather than cracking up.

Drink tea

A large dose of caffeine causes a short-term spike in blood pressure. It may also cause your hypothalamic-pituitary-adrenal axis to go into overdrive. Instead of coffee or energy drinks, try green tea. It has less than half the caffeine of coffee and contains healthy antioxidants, as well as theanine, an amino acid that has a calming effect on the nervous system.

Be mindful

Most of the tips we’ve suggested provide immediate relief, but there are also many lifestyle changes that can be more effective in the long run. The concept of “mindfulness” is a large part of meditative and somatic approaches to mental health, and has become popular in modern psychotherapy. From yoga and tai chi to meditation and Pilates, these systems of mindfulness incorporate physical and mental exercises that prevent stress from becoming a problem. Try joining a class.

Exercise (even for a minute)

Exercise doesn't necessarily mean power lifting at the gym or training for a marathon. A short walk around the office or simply standing up to stretch during a break at work can offer immediate relief in a stressful situation. Getting your blood moving releases endorphins and can improve your mood almost instantaneously.

Sleep better

Everyone knows stress can cause you to lose sleep. Unfortunately, lack of sleep is also a key cause of stress. This vicious cycle causes the brain and body to get out of whack and only gets worse with time. Make sure to get the doctor-recommended seven to eight hours of sleep. Turn the TV off earlier, dim the lights, and give yourself time to relax before going to bed. It may be the most effective stress buster on our list.

Breathe easy

The advice “take a deep breath” may seem like a cliché, but it holds true when it comes to stress. For centuries, Buddhist monks have been conscious of deliberate breathing during meditation. For an easy three- to five-minute exercise, sit up in your chair with your feet flat on the floor and hands on top of your knees. Breathe in and out slowly and deeply, concentrating on your lungs as they expand fully in your chest. While shallow breathing causes stress, deep breathing oxygenates your blood, helps center your body, and clears your mind.

Learn more about stress relief

Stress is an unavoidable part of life, but that doesn't mean you should ignore it. Too much untreated stress can cause potentially serious physical and mental health problems.

The good news is that in many cases, stress is manageable. With some patience and a few useful strategies, you can reduce your stress, whether it's family stress or stress at the workplace.

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5 Innovative Ways to Improve Employee Engagement for Millennials

With the number of millennials projected to be 75.3 million according to the U.S. Census Bureau, they will surpass the populations of the Baby Boomers and Generation X this year. It’s no wonder more and more business executives are placing the futures of their companies in the hands of Generation Y.

It’s difficult to accept the changes this new generation brings, though. It’s important to remember that as times change, so do requirements for business success. Things are a lot different today than they were 20, 15, or even just five years ago, which is why it’s essential for millennials to help your business keep up with the times. How, then, can you as a business executive engage members of Generation Y within your business to ensure a successful future for your company?

1. Define Employee Expectations and Responsibilities

One of the most important ways to start building a healthy relationship with your employees is to be clear and concise about what you expect from them. This should start the moment applicants read the job description, so they are aware of the responsibilities and requirements attached to the position.

Motivate employees to take part in the growth of your business by letting them know the goals they should strive toward as well as the company’s overall goals and mission statement. This tactic will allow employees to better understand where your company is headed and how they can help you get there.

It also develops a sense of trust between you and your employees and, as noted in a 2013 study by Culture Amp, 74 percent of millennials surveyed state that confidence in their leadership is one of the key contributions toward their level of engagement within the company culture.

2. Turn Managers into Coaches

Previous generations view managers as supervisors. However accurate that has been in the past, millennials prefer managers who are more supportive and involved with coworkers. Promoting employee engagement among managers and the employees they oversee will help Millennials gain a better grasp of the overall workings of their department and increase their likelihood of landing a promotion sooner.

Turning your department manager into a coach or mentor also enforces the confidence employees have in the company because it shows their overseers care about their performance and want to see them be the best they can be. Employees develop a closer bond with managers who are more like mentors instead of people who just stand back and point out flaws or acknowledge achievements on occasion. Bonding in the workplace also leads to a more successful business, because it increases quality performance.

3. Encourage Collaboration—NOT Competition

Members of Generation Y spent much of their educational career participating in group projects, learning not only from their educators but from one another, as well. Since your employees are all working toward a common goal, encouraging them to use their interpersonal skills can help them reach that goal more quickly and efficiently, which will ultimately help your business climb the industrial ladder at a faster rate while also improving customer satisfaction.

Giving your employees the ability to collaborate with one another allows them to contribute their individual, unique talents to your company while also learning more skills from their fellow coworkers they can later apply to other responsibilities they hold within your company.

Research done by Intelligence Group shows that 88 percent of millennials prefer a work culture that integrates more collaboration than competition. So, if you’re looking for a way to boost employee engagement for your members of Generation Y, collaboration among employees is essential.

4. Offer Volunteer Opportunities

Millennials are more likely to work with companies that hold similar beliefs as themselves, because results from Intelligence Group studies also indicate that 64 percent of Generation Yers believe it is crucial for us to “make the world a better place,” and collaborating with those who hold this same belief will help them achieve that mission.

They are much more interested in getting involved to make that difference than participating in a giving campaign. Personal feedback is much more rewarding than a pizza party for filling milk jugs with pennies.

Millennials are more interested in working for companies that care about causes than those that just go about their day-to-day functions without initiating further contribution to the needs of their industries or society as a whole.

They view companies that care about causes as companies that also care more about their employees. It demonstrates to millennials that they care about interests and situations of their employees, that their employees are not just numbers in the grand scheme of company success.

5. Be Flexible

Members of Generation Y want options. They want the ability to balance their work and personal lives, to get more out of the workplace and life in general. In order to help them fulfill these desires, so they are satisfied with contributing their talent to your company, you as a business executive can offer more flexibility.

Telecommuting options: A change in environment is often beneficial to employee performance. Allowing them to get out of the office—work from home or a local coffee shop—will also build trust in your company-employee relationship.
More flexible hours: As long as the work gets done well in a timely fashion, offering your Generation Y employees the ability to choose their own hours will increase their respect for your company. It shows that you value them enough that you’ll work around their schedule so they can make it to personal events, such as their children’s sports events or dance recitals.
Giving millennials options, teaching them the ways of your company through management coaching and collaboration, and demonstrating that you share their interests will help strengthen the relationship with those who are essentially the future of your business. If they respect and appreciate you and your company’s values, they will be more inclined to carry on the company mission and values to create a bigger, brighter future.

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The employee experience: Culture, engagement, and beyond

Rather than focusing narrowly on engagement and culture, many leading organizations aim to improve the employee experience as a whole, supported by a multitude of pulse feedback tools, wellness and fitness apps, and employee self-service technologies.
Introduction

In a digital world with increasing transparency and the growing influence of Millennials, employees expect a productive, engaging, enjoyable work experience. Rather than focus narrowly on employee engagement and culture, organizations are developing an integrated focus on the entire employee experience, bringing together all the workplace, HR, and management practices that impact people on the job. A new marketplace of pulse feedback tools, wellness and fitness apps, and integrated employee self-service tools is helping HR departments understand and improve this experience. Through new approaches such as design thinking and employee journey maps, HR departments are now focusing on understanding and improving this complete experience and using tools such as employee net promoter scores to measure employee satisfaction.1
• Organizational culture, engagement, and employee brand proposition remain top priorities in 2017; employee experience ranks as a major trend again this year.
• Nearly 80 percent of executives rated employee experience very important (42 percent) or important (38 percent), but only 22 percent reported that their companies were excellent at building a differentiated employee experience. 
• Fifty-nine percent of survey respondents reported they were not ready or only somewhat ready to address the employee experience challenge.
A productive, positive employee experience has emerged as the new contract between employer and employee. Just as marketing and product teams have moved beyond customer satisfaction to look at total customer experience, so is HR refocusing its efforts on building programs, strategies, and teams that understand and continuously improve the entire employee experience. Our research has identified 20 elements that bring this together, each of which requires focus and attention from HR and management.2
The problems of employee engagement and productivity continue to grow. Overall employee engagement, measured by Glassdoor data across thousands of companies, is flat year over year.3 This year’s Global Human Capital Trends research shows that organizations’ ability to address these issues of engagement and culture has dropped by 14 percent since last year, illustrating how complex the work environment has become. In several important areas, there is little or no improvement at all. (See figure 1.)

This year’s survey found both challenges and opportunities for improvement across multiple dimensions of the employee experience (figure 3).

Several factors make employee experience a challenge today:
• First, many companies have not yet made employee experience a priority for HR leaders, often delegating this problem to an annual engagement survey.
• Second, while some companies have created the C-suite role of employee experience officer, most companies have not assigned responsibility to a senior executive or team to design and deliver the employee experience.
• Third, siloed HR departments often find it difficult to obtain the resources needed to address an integrated set of priorities, which range from management practices to the workplace to benefits and, often, the work culture itself.
• Fourth, companies need to update their tools to engage employees on an ongoing basis (with pulse surveys at least) to help HR teams and line leaders understand more fully what the talent they employ expects and values. An employee net promoter score is another important tool in this effort.
• Fifth, many companies remain focused on “point-in-time engagement” and have not yet pulled together the disciplines of performance management, goal setting, diversity, inclusion, wellness, workplace design, and leadership into an integrated framework.
A GROWING CHALLENGE
Understanding and improving the employee experience is critical for companies operating in a highly competitive global economy. Providing an engaging experience will help companies succeed in attracting and retaining skilled employees. A strong employee experience also drives a strong customer experience.4
As organizations shift to a networked, team-based structure, the employee experience becomes both more important and more complex. People today often have multiple roles with multiple managers. A recent study Deloitte completed with Facebook found that only 14 percent of companies believe their internal processes for collaboration and decision making are working well, and 77 percent believe email is no longer a viable tool for effective communication.5
The challenge is not getting any easier. Productivity in the United States is rising by only about 1 percent annually, even as employees are working more hours.6 Research shows that the average vacation time taken is down to 16 days in 2016 from 20 in 2000, putting even more pressure on employees seeking a healthy work-life balance.7
Companies need a new approach—one that builds on the foundation of culture and engagement to focus on the employee experience holistically, considering all the contributors to worker satisfaction, engagement, wellness, and alignment.
THE GROWING NEED FOR A HOLISTIC SOLUTION
Traditionally, HR has addressed issues such as employee engagement, culture, rewards, and learning and career development as separate, independent programs in individual silos. Each program has a senior HR leader, a set of tools and diagnostics, and solutions to drive and measure change.
The employee sees the picture differently. Starting as potential hires and recruits, employees look at everything that happens at work as an integrated experience that impacts daily life in and outside the workplace, including overall physical, emotional, professional, and financial well-being. Candidates assess future employers from the very start of the talent acquisition experience and make quick judgments about what life will be like for them in the organization, based on how they interact with the enterprise during the recruiting cycle.
This integrated view increasingly leads to employees demanding a holistic, end-to-end—recruitment-to-retirement—experience from their employers, whether they are full-time employees, contingent workers, or even crowdsourced talent. This also requires a radical change in emphasis on the part of employers.
HR and business leaders face both the demand and the opportunity to rethink the roles, structure, tools, and strategy they use to design and deliver an integrated employee experience. Models such as the one in figure 4 represent a starting point to address a variety of issues: meaningful work, the purpose of the organization, employee talent development and growth, rewards and wellness, the work environment, fairness and inclusion, and authenticity among management and leadership.

GETTING THE DESIGN AND DELIVERY RIGHT
In recent years, we highlighted trends relating to the overwhelmed employee, simplification of work, and design thinking. Developing an integrated employee experience across multiple dimensions will require HR and business leaders to combine insights in all of these areas. Business and HR leaders can leverage the experience of marketing, product development, and sales executives who are working along similar lines to design integrated customer experiences.
Employees expect not only a better-designed experience but new models of delivery. In a world where employees can manage much of their lives on a handful of smartphone apps, they expect every element of their employee experience, from work to development to rewards, to be accessible and easy to use on their mobile devices.
FOCUS ON EMPLOYEE FEEDBACK IS IMPROVING, BUT NOT FAST ENOUGH
Creating a holistic approach to the employee experience demands better tools and programs to capture employee feedback continuously. A new breed of pulse survey tools, performance management tools, and open survey tools is making this possible. Today, 22 percent of companies survey employees quarterly or more often, 79 percent survey employees annually or less, and 14 percent never survey employees at all.
The neglect of regular employee feedback helps explain other challenges companies face today, including shortcomings in driving culture and purpose and providing a healthy work-life balance. This year, only 23 percent of companies believe their employees are fully aligned with the corporate purpose. And, while 84 percent have some program to measure work-life balance, just 23 percent claim their solutions are excellent.
Companies in Nordic countries, the Americas, and Central Europe lead the way, with those in Asia, the Middle East, and Africa still significantly behind.
As one forward-thinking retail executive noted, “We used to prioritize our stakeholders as shareholders first, customers second, and employees third. We now realize we had it backward. If we put employees first, they in turn take care of our customers, and they in turn take care of our shareholders.”
THERE’S AN APP FOR THAT
An explosion of digital and mobile tools has emerged to help HR design and deliver a great employee experience:
• Productivity and collaboration apps: New tools are moving well beyond traditional email to improve productivity and engagement. Products such as Facebook’s Workplace, Slack, Microsoft Skype for Teams, Google G-suite, and solutions from companies such as Basecamp, Trello, Asana, and 15Five can support collaborative team-centric work and offer engaging platforms for learning, goal alignment, performance management, and traditional HR processes.
• Engagement and feedback apps: New pulse survey tools are flooding the market, replacing traditional annual engagement surveys.
• Performance management apps: A new breed of continuous performance management products that include feedback tools has emerged from vendors such as Reflektiv, BetterWorks, Zugata, Highground, Workboard, and SuccessFactors.
• Well-being apps: A new market of wellness apps brings together competitions, fitness, groups, wearables integration, and micro-learning from vendors such as Limeaid and VirginPulse.
• Employee service platforms: These tools offer an integrated employee experience for transactional and service needs, integrating chatbots and natural language processing with case management, content management, and easy-to-use mobile and web portals.
While all these tools are valuable, the fact that each of these markets is separate illustrates that the focus on end-to-end employee experience is still new. With few integrated toolsets on the market, organizations have to bring together independent HR and technology managers to build an employee experience strategy and program.
THE CENTRALITY OF THE EMPLOYEE EXPERIENCE
Looking across all 10 trends we discuss this year, it’s clear that employee experience is a central theme in 2017. Leadership, organization structure and teams, career mobility, learning, diversity, employment brand, and HR services, all affect an employee’s experience.
High-performing companies have found ways to enrich the employee experience, leading to purposeful, productive, meaningful work.
Innovative companies look to employees themselves for inspiration. Cisco, 8 IBM, GE,9Airbnb,10 and many other companies have used hackathons to collect employee ideas and design new approaches to performance management, workplace design, benefits, and rewards. These open, collaborative approaches engage employees directly in designing a “perfect” employee experience.
Many leading firms are incorporating design thinking to improve the overall employee experience. Nike, Commonwealth Bank of Australia, Telstra, Deutsche Telekom, and several other companies have redesigned their onboarding, recruitment, and employee self-service applications. In each case, the company developed a new set of mobile apps, new user experiences, or new service delivery solutions to improve and simplify life at work. 11 HR should lead these conversations.
Companies are now carefully studying the workplace itself, seeking a flexible, collaborative, humanistic environment. Facebook’s new campus is beautiful, personalized, and filled with places to eat, collaborate, exercise, and work together.12 Apple Inc., Google, LinkedIn,13and workplace design companies such as Gensler,14 Steelcase,15 and Leesman16 have introduced innovative new workspaces that bring together recreation, collaboration, and individual work in novel ways.17
Lessons from the front lines
Ford Motor Co., with nearly 200,000 employees, is going through a transformation, with a mission to “make people’s lives better by changing the way the world moves.”
With a focus on innovation, Ford is expanding its business model to fortify and transform its core automotive business while growing in the areas of electrification, autonomy, and mobility. These innovations are broad and deep, including investments in autonomous vehicles, mobile apps to facilitate car sharing and parking (FordPass),18 big data solutions to help people find open parking spaces and faster routes,19 and “experience centers” to help customers experience all the digital solutions available through Ford automobiles and connected electronics.
These changes, driven by CEO Mark Fields, also require a change in the way executives think about their people. As the company moves from a product to consumer focus in its products and services, it is also moving from a product to employee experience focus in its workforce solutions. While Ford is tackling this across all its core business processes, the HR team is leading the way, looking to deliver high-impact, innovative workforce solutions and experiences that improve workers’ lives. As Felicia Fields, group vice president, HR and corporate services, puts it, “Our mission is to make employees’ lives better by changing the way we think about work, feel about work, and the way we do our work differently.”
For a company so established, global, and complex, this is not easy, and the only way to revolutionize the employee experience is to practice design thinking at scale. As part of Ford’s broad HR transformation initiative (which includes implementing a new global HR operating model and technology platform and focusing on digital HR apps), the company embarked on a global listening tour to understand what is effective and what is problematic in its employee experience.
Over the last year, starting with a three-week global people strategy lab in which HR leaders from around the globe participated—and that included reviews with Fields and the executive team—Ford developed a new people strategy, HR vision, integrated plan, and business case. As part of its efforts to define its vision, the HR team deployed a companywide polling process that let employees contribute ideas, share their experiences, and rate and rank which HR products and services they felt were most important. The company also conducted workshops around the world, attended by more than 200 HR leaders, and leveraged regional focus groups with employees and people leaders across all areas of Ford’s business.
As a result of this broad and open feedback process (this was the first time Ford had done this on such a wide scale), the HR team is learning about what employees really want, what problems and challenges they face at work, and how HR can better enable and empower them in their day-to-day work.
To turn this design thinking process into actionable results, the team then segmented the workforce into three customer groups (employees, people leaders, and business/union/works council leaders), and developed a set of more than 30 customer-oriented “moments that matter” for each of these three segments. These “moments” were developed as personal statements, such as “enabling me to be successful in a new role,” “reinforcing my impact through feedback and development,” and “knowing where I stand and that my perspectives are valued.” Through these “moments,” the HR team is now working to create simpler, integrated, customer-focused processes and tools.
Ford found that many employees felt that people processes were overly administrative, complex, and not always useful in getting their work done. People leaders felt that HR business partners were overwhelmed by operational tasks, negatively impacting the time they could spend engaging and developing their teams. To address these issues, the HR team is now developing products and services that are more integrated and focused on the employee experience, tools that are more intuitive and user-friendly, an interaction model that allows the workforce to interact with HR through multiple channels, and programs that are “fit for purpose.” It is working to simplify everything HR does. All of this is aimed at improving the employee experience and freeing HR professionals to support strategic business needs.
This design thinking is folding into the company’s four-year HR transformation program, which was approved because of its strong alignment with Ford’s business transformation agenda. Ford’s people strategy and the HR transformation are now considered integral to the company’s focus on innovation and a new way of doing business.
Many complexities remain, of course. Ford’s workforce is located in more than 40 countries, each with unique local regulatory needs. Since manufacturing plants and labor relations vary from location to location, designed solutions must be flexible and localized in many ways. The company is shifting its organizational focus from the “matrix” to a “network of teams,” compelling HR to look at new ways to facilitate networks, collaboration, coaching, and career mobility to allow faster innovation. And of course, making processes simple is hard in itself when the company operates on multiple continents and develops a wide range of products, subassemblies, and electronic offerings.
The lesson from the Ford experience is simple: By focusing on the employee experience, HR leaders can improve employee engagement, empower teams and leaders, and develop workforce solutions that will be useful and compelling to employees. As Ford continues to accelerate its transformation into a digital enterprise focused on improving mobility solutions around the world, the transformation of the company’s employee experience will be critical to the company’s success.20
Start here
• Elevate the employee experience and make it a priority: Recognize that the integrated employee experience is as valuable and can have as much (or more) of an impact as the customer experience strategy. Articulate a differentiated employee experience, and ensure it coordinates all aspects of the work, workplace, and workforce experience. Include the concepts of wellness and well-being in your strategy.
• Designate a senior leader or team to own it: Assign a senior leader for employee experience and orchestrate the functions of engagement, learning, career development, organizational design, analytics, and culture into a coordinated team so that HR can focus on the entire employee experience. Programs such as leadership development, performance management, workplace design, and rewards now fall into the domain of the integrated employee experience.
• Embrace design thinking: Study, listen to, and learn what employees are doing every day and discover new ways to simplify work and improve productivity, performance, and engagement. Develop employee personas and use them to develop journey maps.
• Consider experiences for the entire workforce: All segments of the workforce—candidates, full-time, part-time, freelancers, gig employees, and even, often, alumni—will expect elements of the employee experience to be designed to attract and engage them.
• Look outside: Use information from Glassdoor, LinkedIn, and others to spot areas of opportunity and weakness. Visit peer companies and look for fresh ideas about how to redesign the employee experience. Investments in benchmarking generally pay for themselves many times over in productivity and a reduction in turnover.
• Enlist C-suite and team leader support: The involvement of senior executives and team leaders is critical, as daily management and engagement impact the overall employment brand. Senior leaders can be accountable for the employee experience through goals, rewards, and other performance programs.
• Consider the impact of geography: Even though the trend is global, successful approaches will vary by geography. International companies should understand cultural differences in how employees perceive the work experience. Cultures that are more collective or group-focused require different engagement programs than those that are more individual-focused.
• Measure it: Move beyond annual or biannual engagement surveys to regular pulse surveys and open feedback systems. Use candidate interviews, stay interviews, ongoing performance conversations, and exit interviews as ways to build a complete, real-time understanding of the issues your employees face. Consider instituting an employee net promoter score, which yields one number on the value of the employee experience that can be regularly measured and tracked.
Fast forward
In a world being transformed by digital technologies (“There’s an app for that”), increasing transparency (“What does Glassdoor say about us?”), and the rising demand for talented professionals and workers with fast-changing skills, employee experience will become an increasingly important dimension of competing for and engaging your workforce. Employee brand and reputation—the story that employees in the external world tell about your company’s employee experience—will be a critical competitive differentiator. Just as companies now measure customer experience through net promoter tools, social media monitoring, and customer segmentation, so will HR rigorously monitor the health and productivity of its employees. Real-time feedback tools will explode as pulse surveys and always-on feedback systems become commonplace and the definition of employee expands. We will design and monitor the experience of contractors, contingent, and gig workers too.

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