6 STEPS TO HELP SLOW EMPLOYEES WORK FASTER

NOVEMBER 04, 2016 Ah, the employees whose veins must be filled with molasses. You know the ones—you leave them with an hour’s worth of work and it takes two days before they’re finished.
There’s good news, though: Not only are there strategies for increasing these slow employees' work speed, but when you follow these steps, you may also get better quality work out of them, too.
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1. Determine why your employees are slow.

Just simply ask. Explain that you’ve noticed their speed isn’t up to par and ask what’s slowing them down. They might be confused. They might be so detail-oriented, they’re getting caught up in particulars that don’t matter to you. They may even know their performance is subpar and be glad you asked. In any case, a number of things may be causing employees to work slower than you’d like, and the first step toward a solution is determining the underlying cause.
2. Team up with them.

Employees may get defensive when they feel backed into a corner, and that’s the opposite of what you want. It may help to make it clear you’re there to help, not simply point the finger and walk away. Ask, “What can we do to improve this situation?” or “How can I help?” Sometimes the answer is there, you just have to ask the question.
Employees who feel overwhelmed may end up accomplishing very little, but if you feed them tasks a few at a time, they may be able to knock out phenomenal amounts of work.
3. Give clear deadlines with priorities.

You know which tasks are most important, but do your employees? While it’s great to give your staff to-do lists, it may help to prioritize tasks, or you may run the risk of your employees taking care of the least demanding and important tasks first. And don’t forget about Parkinson’s Law, that work expands to fill the time we allot for it. Don’t be afraid to give your staff clear and demanding deadlines. You won’t know how quickly they can turn projects around unless you push them.
4. Limit distractions.

Employees who feel overwhelmed may end up accomplishing very little, but if you feed them tasks a few at a time, they may be able to knock out phenomenal amounts of work. You might try to find ways to streamline your problem employees’ environments and give them the chance to succeed. Keep in mind that we may be distracted by different things. I’ve learned that I can’t have my email up and running if I’m trying to complete a complex task by a deadline, as I’m likely to be sidetracked by client questions. Determine what gets your slow employees off task and try to address those issues.
5. Find out what your employees like to do.

When you take the time to explore the tasks that make your staff feel fulfilled, you’re really trying to find out what they’re good at. While you can’t assign everyone only the tasks they enjoy, it often makes sense to work to your employees’ strengths. If you can balance jobs that feel like drudgery with jobs they love, your employees may be happier and less likely to drag their heels. You don’t have to treat work like preschool, but employees who feel a balance of fulfilled and challenged may be the most productive.
6. Give regular feedback.

So you meet with your slow employees, find out what the problems are and develop a plan to speed up their work completion. The critical last step is to follow up. Consider planning a series of meetings to discuss their performance and progress and decide how things are going. It may also be important to set incremental goals. When you have otherwise good employees who simply lag a bit, you don’t want to have to fire them if their first evaluation shows they haven’t achieved absolutely everything. Rewarding incremental progress may help you keep the tone positive, while still working toward your end goal. Constructive criticism and a focus on what they’ve accomplished may make the meeting a positive one, rather than something they’ll dread.
An added benefit to addressing the problem of slow employees in a pragmatic fashion is you’re modeling a positive method of conflict resolution in your business. Your staff sees that while you have high expectations, you don’t expect perfection. They’ll hopefully understand that you value them and their contribution enough to work toward better results. Feeling supported and valued often translates into loyal, long-term employees, ones you can trust to deliver on time.

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30 Days to a Healthier You: A Daily Checklist of Wellness Tips

Most of us hear the term wellness and assume that it’s something beyond our reach. Or perhaps we think that wellness is only for advanced yogis, holistic doctors, or wellness practitioners, but not us — not everyday people just working the daily grind and living busy lives. But this is where we make the mistake. Wellness is nothing more than small daily choices that lead up to lifelong, very big changes — that’s it. Anyone can achieve wellness whether that means you’re a stay at home mom or a full-time working adult, maybe even juggling two jobs just to get by. You don’t have to have a lot of money, time, or even kitchen skills because all of us have access to wellness if we choose to.

It simply starts with one choice after another.

To help you achieve wellness in 30 days, here is a checklist you can go by that if followed, will have you well on your way to a healthier and happier you in just a month. These tips are simple, doable for everyone, affordable, and absolutely life-altering when all combined.

No one becomes healthy by wishing, making excuses, or deeming themselves unworthy. Here’s how to choose wellness one day at a time:

Week One: Kitchen Tips
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1. Eat Berries With Breakfast
Berries are an incredible food, rich in nutrients for our brain, our digestion, and they’re disease-preventative. They’re also a fresh source of produce and keep us fuller than processed cereals with dried fruits. Add 1/2 cup of your choice frozen or fresh berries to either a smoothie, oatmeal, or just have some with some unsweetened coconut yogurt and a little chia or flax seeds. Berries are also a great source of vitamin C to kickstart your immune system.

2. Eat One Green Food Per Day
Eating one green vegetable per day or one leafy green is a great way to get yourself healthier in the kitchen without much thought. It can be a cup of broccoli at dinner or spinach snuck into a smoothie. A cup of green beans at dinner or some leafy kale tossed with chopped sweet potato and some simple seasonings. Anything counts, just make sure it’s green, natural, and from the earth. These foods provide us with more nutrition than any food out there. They alkalize our bodies, promote mental wellness, and protect us from major forms of disease.

3. Drink a Glass of Water When You Wake Up
A new health practice that many observe, drinking water is essential to hydrating your body first thing in the day after a night long fast. It helps wake you up and is an excellent way to flush out your body first thing to keep you regular, a key part of staying healthy. Remember, your body contains (and needs) more water than most of us realize. Be sure you’re giving it enough, starting first thing — even before the coffee!

4. Enjoy Plain Coffee and Tea
Coffee and tea are two of the most amazing sources of antioxidants in our diet, so long as they’re sustainably (preferably) organically sourced, so they’re produced without pesticides. These two beverages boost mental health, liver health, and promote a healthy heart. The key is to leave out the sugar and milk, which takes away most all their benefits. Coffee is even being studied most recently for its healthy effects on the longevity and cancer prevention, while tea has been a long-standing healing remedy for years. Enjoy 1-2 cups of either in the morning, and even again in the afternoon before 3 p.m. if they’re caffeinated.

5. Cook Your Own Meals
Cooking at home does two things: It puts you in touch with the food that you’re using to keep you well and it keeps you away from restaurant options that someone else prepared for you, probably using ingredients that aren’t the best for you (excess oil, salt, sugar, etc.). Leave out the middleman and cook more at home, even if that means preparing simple meals such as soup, a protein and veggie, a macro-bowl or salad, or even some smoothies with oatmeal for a fun breakfast for dinner option. Cooking your own meals is one of the best things to do for life long health, so see all of our food tips here to try all kinds of hacks in the kitchen.

6. Use Herbs Instead of All the Salt
Instead of shaking salt on all your food, try using herbs to flavor them instead. For breakfast, use cinnamon, cardamom and ginger for a sweet and spicy flavor. For lunch, use Italian seasonings, sage, black pepper, and/or cayenne and turmeric. For dinner, try some garam masala, pepper, oregano, basil, and thyme. Mix these up however you like, but use them more often; they’re some of the best ingredients that provide antioxidants, mood-boosting benefits, and even anti-cancer benefits. They also reduce blood pressure levels, unlike excess salt that can lead to hypertension (chronically high blood pressure).

7. Ditch the Sugary Food
Sugary foods are not part of a healthy diet, mostly because they’re processed, void of nutrients, and can be addicting. Instead of choosing something with sugar, have an apple, some berries, a banana, an orange, or just enjoy sweet veggies like carrots instead. Your body will learn to love the taste of fresh vegetables and fruits when you give it a chance. Sugar ages your skin, messes with your digestion, makes you moody, tired, and doesn’t satisfy your appetite. Ditch it; you’ll feel much better in no time!

Week Two: Activity Tips
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8. Aim to get in a 20-30 Minute Walk or Jog
This might sound difficult but is easier than we all think. Getting up just 30 minutes earlier in the morning will give you plenty of time to get in a good walk (or jog). If you like to run, even better, but walking is great too. Moving first thing in the day boosts your serotonin levels, provides energy to the body, and also helps you focus better throughout the day. It is also an easy way to improve your metabolism to help manage your weight.

9. Lift Something Heavy for 5 Minutes Every Day
How many of you have ever thought, “I don’t have time to lift weights,” or maybe you know you have time, but just don’t enjoy it. Whatever the case, here’s an easy way to combat that issue: Pick something heavy, whether it be a kettlebell, a dumbell, or even a household item you can grasp in your hands that is heavy but still light enough to pick up. Lift one of these items for just five minutes a day, preferably over your head like you would if you were in the gym, along with by your sides to work your arms, and even hold this while you do a few squats too. Resistance training not only improves your metabolism, but also boosts testosterone in the body that improves your sense of motivation, focus, and even your energy. It also aids in strengthening the body, even in just five minutes. If you have time for more great, but if not, five minutes is enough to get you out of breath just enough to get good results. If you can do this three different times throughout the day, you’ve lifted weights for 15 minutes without realizing it.

10. Don’t Over Sit Your Welcome
Sitting is not as evil as it’s being made out to be now, but it is tremendously important that we don’t “over sit” our welcome. We need to stand more throughout the day, even if that’s while chatting with friends, talking on the phone, or just getting up in between nightly relaxing activities before bed. If you like to watch television, be sure not to sit there for hours on end while doing so. If you work at a computer all day, get up and move around or try to stand and work however possible. Sitting too long makes you tired, can cause brain fog, increases your insulin levels, and slows down your metabolism. It can even lead to a bad mood, and antsy nature. The body likes to move; give it what it needs.

11. Practice Active Errands and Commutes
When commuting to work throughout the day, running errands or the like, it’s important to be active during those activities when you can. For instance, if you can take the stairs more often, do it. If you can walk to work, do it. If you can park further away at the store, do it. You get the idea. Working in a large city makes it easy for most people, but those that rely on cars and public transportation may have to keep this in mind to prevent easy access to more sitting and less activity.

12. Do Some Sort of Stretching Per Day
Stretching is one of the most overlooked exercises that improves your mood. It releases muscle tension, prevents muscle cramps, improves lymphatic flow and blood flow that can make you happier and also keep digestion working well. It also prevents muscle stagnation that can just make you feel badly. Stretch in the morning a little and a little more at night before bed. Even just a couple minutes will make you feel better — try it!

13. Spend a Little Time Outside Daily
Take a stroll around your neighborhood or walk through a local park each day if you live near one. If you have a dog, take them for a five minute spin down the street. Or, maybe you have the option to exercise outside — try it; it’s rejuvenating compared to indoor treadmills! Being active outside, even just for a few minutes, is a great way to enlighten your spirits without even trying. It puts you in touch with nature, which studies show can actually benefit our brains, prevent depression, and exposes us to the most natural source of vitamin D available to us: the sun.

14. Try Yoga
While not everyone may enjoy yoga, its many benefits are so profound that we should all at least give it a shot. Don’t let yoga intimidate you if it seems out of reach or strange. It’s actually just a fluid way of moving your body, stretching everything out, and being kinder to your body through movement. While a grueling workout at the gym is great for pumping muscles, yoga is a nice change of pace that reduces cortisol in the body. This lowers stress around the clock and reduces insulin spikes that are caused by elevated cortisol levels. Yoga also stimulates lymphatic flow, a key to keeping your body feeling well in more ways than one. Try some beginner You Tube videos; even just 10 minutes is a great place to start!

Week 3: Mind and Mood Tips

15. Eat for Your Hormone Health
Most of us don’t consider our hormones when we plan out a meal or grab something to eat — but we should. Our hormones completely control how we feel, act, think, and even how we treat others. And guess what controls our hormones for the most part? Aside from sleep and our lifestyle, our diets do. Though rest, stress management, and staying active play a part, nothing acts like directions for your cells like your food does. Certain foods can disrupt hormonal function and possibly even lead to mood disorders, anxiety, or depression. Some of the most common foods to avoid are: dairy, gluten, processed foods, and sugar. Even for those not allergic to gluten, it seems to play a part in the way the brain feels, thinks, and can lead to depression and hormone disorders. Most dairy products have also largely been linked to brain fog, estrogen imbalance, and overall anxiety and depression. One reason these foods create a problem is due to the protein structures they contain which interferes with optimal hormone processes. Sugar and processed foods also upset insulin levels and can interfere with optimal hormone function as well. Eat whole and unprocessed foods whenever possible. Nuts, seeds, leafy greens, vegetables and fruits are some of the best foods you can give our brain on an ongoing basis.

16. Do Something You Love Every Single Day
This can be as small as something such as cooking your favorite breakfast, writing in a journal a few minutes a day, participating in a local event, participating in a favorite hobby, or anything else that you just truly love. Doing something small for yourself every day is a great way to enhance serotonin levels in the body to raise those feel good hormones on a regular basis.

17. Eat Magnesium-Rich Foods
Magnesium is the anti-stress hormone, not to mention the host of other benefits it has for your body. Plant-based foods are rich in magnesium and are important to include in your day to optimize mental wellness. Some of the best sources include leafy greens, nuts, seeds, cacao, bananas, avocado, and sweet potatoes. See some magnesium-rich recipes here to find out how to work more of this important mineral into your diet!

18. Eat Good Fats
Healthy fats are like fuel for a good mood. They’re one of the most important things to include in your diet to promote a healthy mood (and a balanced metabolism). Healthy fats also promote good heart health, reduce cholesterol, and contain none of the harmful side effects associated with animal-based saturated fats. Go for raw coconut, avocados, almonds, walnuts, acai fruit, flax seeds, cashews, hemp seeds, chia seeds, pumpkin seeds, sesame seeds or tahini, pecans, and olives. Many of these are also packed with protein, B vitamins, and magnesium to enhance brain health even further.

19. Ditch the Negative Self Talk
Consistently telling yourself reasons why you can’t do something, don’t deserve something, or will never achieve something are never going to get you where you want to be. Ditch the negative self talk and start creating new messages instead. When you change your mindset, you have the power to change your life. This is one of the most overlooked, yet most important things, that everyone can do for better mood and mental health daily.

20. Eat Your B’s
B vitamins reduce stress in the brain, promote energy, and enhance focus — who doesn’t want all of those things?! Vitamin B12 isn’t the only one important for good health. Other B vitamins, specifically vitamins B3, B5, B6, and B7 are also important. If you eat a plant-based diet, you can easily get enough. Some of the best sources of B vitamins include: nuts, seeds, leafy greens, broccoli, avocados, root vegetables, coconut, beans) (including coffee and cacao), bananas, pumpkin, berries, legumes, and whole grains. Mix these up throughout the day for a healthy brain all day long!

21. Eat More Plant-Based Foods
Even if you’re not vegan, just eating more plant-based foods is a great way to enhance your mood. Plant-based foods have been shown to relieve depression, anxiety, and even promote mental clarity. Don’t take our word for it though; give it a try yourself and see! Here are some recipes you can try that are whole-food based and sure to make you feel good around the clock!

Week 4: Lifestyle Tips
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22. Get Social
Social wellness is something most of us don’t pay enough attention to, but we should for long-term health. Even if you enjoy alone time, keep in mind that we are all social creatures by nature. We aren’t meant to give ourselves the privilege of being social whenever we can. Corresponding with others can relieve stress, enhance our mood, and even promote longevity. Even just spending time with friends, family, or chatting with someone at the gym, park, or the office is an important way to stroke your social needs daily.

23. Learn to Love Sleep
Why has sleep become something we have (and even hate) to work into our schedules? Sleep is a gift, something that’s just as important as the food on our plate and our exercise habits. It’s the time of the day that our body resets itself, detoxifies, and allows us to be able to conquer the next day ahead. Depression, weight gain, stress, and even food cravings can all occur when we don’t get enough rest. For some of us, our sleep needs may be 8 hours, and others it could be 9 or 10. Don’t just yourself by how much sleep you need — get enough until you wake up at the same time each day without the need for an alarm clock.

24. Become a Minimalist
Having nice things is great, and such a treat to give ourselves whenever we can, however we should never forget how much joy that being a minimalist can bring to our lives. Being a minimalist can be as small as reducing the amount of products we use, to learning to prepare more simple meals. It means that sometimes less is more, and sometimes, the little things can give us the most joy. Try scaling down your wardrobe and donating what you don’t wear anymore. Ditch the pricey beauty products and use more natural options instead. Clean out your kitchen and stick to whole foods with simple preparation tips. This is a great way to make life simpler, which can make you healthier and happier without the need for so much stuff.

25. Try a New Activity Once a Month
Our schedules can turn us into creatures of habit. We can easily just start going through the motions if we’re not careful to try new things, but this can also make us bored, unhappy, and possibly lose our passion for things we care about such as being active, our jobs, and even our healthy eating habits. So the answer is to try a new activity when you can, possibly once a month. This can be something as simple as trying a new cooking method, trying a new exercise, working in a different atmosphere, trying a new approach to something at your work, or even just shopping at a local farmer’s market instead of a commercial grocery store. Expose yourself to new activities and see how great it can make you feel!

28. Do Something Nice for Someone When You Can
Doing something nice for others doesn’t just benefit them but also you too. We’re meant to be giving creatures, yet many of us see giving as a form of sacrifice. This is simply not true. When we give, we get so much more in return in more ways than one. It doesn’t have to be related to money at all either, but could be a simple as sending a card, an email, making a dish for someone, running errand for a friend, sending flowers, taking someone to lunch, or even just letting someone ahead of you in line at the grocery store. Or, give to an animal organization, volunteer at one, or just do something to promote cultural awareness and animal welfare. Doing small things for the good of others on a regular basis is an important part of long-term wellness. Try it and see how fulfilled it makes you feel, and how you might just change the lives of others in ways you may never even know.

29. Bring Energy Into a Room Instead of Taking it Away
No matter what we have going on in our lives, one of the most important things we can all do is bring energy, not steal it. This means maintaining a positive outlook and energy, even if our lives are not as they should be or we wish they were. This is important for our health, along with the health of others around us. People who have a positive spirit can make a huge impact on people around them. If everyone practiced this regularly, the world would like be a more energetic, happier place. The next place you go to, even if it’s a meeting at work you’re dreading, bring energy and positive nature into the room instead of steal it away with a negative outlook.

30. Spend Time in the Quiet Each Morning
If you work out in the morning, this is a great time to get some quiet time to yourself, but even if you don’t, try to spend a little bit of your morning in the quiet when you can. This can help reduce the stress hormone cortisol in the body, which peaks first thing in the morning. It also gives you some time to think to yourself before the busyness of the day begins. You might like to write out your thoughts, to-do’s, prayers, concerns, or whatever else comes to your mind first thing in the day — do whatever suits you. Taking just 10 minutes each morning, perhaps over coffee, is a great way to take care of yourself in a small way each day.

And there you go friends, a month’s worth of wellness tips you can practice to be a healthier, happier you in just 30 days. You can try one tip per day, or optimally, build on each day as the month goes by. You won’t believe how different these can make you feel when practiced on a regular basis.

Remember, wellness is merely a gift you choose to give yourself that begins with one simple choice after another. Start your wellness journey today!

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10 foods to boost your brainpower

Eating well is good for your mental as well as your physical health. The brain requires nutrients just like your heart, lungs or muscles do. But which foods are particularly important to keep our grey matter happy and healthy?

10 foods to boost your brainpower
Wholegrains1. Opt for wholegrains
Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from an adequate, steady supply of energy - in the form of glucose in our blood to the brain. Achieve this by choosing wholegrains with a low-GI, which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Opt for 'brown' wholegrain cereals, granary bread, rice and pasta.

Mackerel2. Eat oily fish
Essential fatty acids (EFAs) cannot be made by the body which means they must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish in the form of EPA and DHA. Good plant sources include linseed (flaxseed), soya beans, pumpkin seeds, walnuts and their oils. These fats are important for healthy brain function, the heart, joints and our general wellbeing. What makes oily fish so good is that they contain the active form of these fats, EPA and DHA, in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Low DHA levels have been linked to an increased risk of Alzheimer's disease and memory loss whilst having sufficient levels of both EPA and DHA is thought to help us manage stress and helps make the good mood brain chemical, serotonin. Consider a supplement if you're vegetarian. Those following a vegan diet may wish to supplement daily with a plant-based omega-3 supplement, and as a vegan don't forget to add seeds like linseed and chia to your diet.
Blueberry3. Snack on blueberries
Evidence accumulated at Tufts University in the United States suggests that the consumption of blueberries may be effective in improving or delaying short term memory loss. They're widely available, but you can also look out for dark red and purple fruits and veg which contain the same protective compounds called anthocyanins.


Tomatoes4. Eat more tomatoes

There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's. Favour cooked tomatoes and enjoy with a little olive oil to optimise absorption and efficacy.


5. Add vitality with vitamins
Certain B vitamins - B6, B12 and folic acid - are known to reduce levels of a compound called homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer's disease. A study of a group of elderly patients with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid there was significantly less brain shrinkage compared to a subset given placebo treatment. Opt for B-rich foods like chicken, fish, eggs and leafy greens.

Blackcurrants6. Get a blackcurrant boost
Vitamin C has long been thought to have the power to increase mental agility and protect against age-related brain degeneration including dementia and Alzheimer's. One of the best sources of this vital vitamin are blackcurrants. Others include red peppers, citrus fruits and broccoli.


Pumpkin seeds7. Pick up pumpkin seeds

Richer in zinc than many other seeds, pumpkin seeds supply this valuable mineral which is vital for enhancing memory and thinking skills. These little seeds are also full of stress-busting magnesium, B vitamins and tryptophan, the precursor to the good mood chemical serotonin.


Broccoli8. Bet on broccoli
Broccoli is great source of vitamin K, which is known to enhance cognitive function and improve brainpower. Researchers have reported that because broccoli is high in compounds called glucosinolates, it can slow the breakdown of the neurotransmitter, acetylcholine, which we need for the central nervous system to perform properly and to keep our brains and our memories sharp. Low levels of acetylcholine are associated with Alzheimer's.


Sage9. Sprinkle on sage

Sage has long had a reputation for improving memory and concentration. Although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too. Add at the end of cooking to protect the beneficial oils.

Walnuts10. Eat more nuts
A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.


The importance of exercise
Don't forget that as well as a healthy diet, exercise helps to keep our brains sharp. Research suggests that regular exercise improves cognitive function, slows down the mental aging process and helps us process information more effectively.

Brainpower supplements

Although research linking diet and dementia is still in its infancy, there are a few important relationships between nutrients and brain health that are worth exploring. Having a nourishing, well rounded diet gives our brain the best chance of avoiding disease. If your diet is unbalanced for whatever reason, you may want to consider a multivitamin and mineral complex and an omega-3 fatty acid supplement to help make up a few of the essentials. If you are considering taking a supplement it is best to discuss this with your GP or qualified healthcare professional.

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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.
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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.
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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.
healthiest foods, health food, diet, nutrition, time.com stock, spiraling

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.
healthiest foods, health food, diet, nutrition, time.com stock, blackberries, berry

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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