50 Healthiest Foods For Women

Superfoods for a super you
The following healthy power foods can claim big bragging rights: They can fend off serious diseases like diabetes, cancer, and heart disease; fortify your immune system; protect and smooth your skin; and help you lose weight or stay slim. If you're eating most of these healthy foods already, good for you! If not, now's the time to load up your shopping cart and supercharge your health.

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Eggs 

Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and antioxidants that may help prevent macular degeneration and cataracts. Though many of us have shunned whole eggs because of their link to heart disease risk, there’s actually substantial evidence that for most of us, eggs are not harmful but healthy. People with heart disease should limit egg yolks to two a week, but the rest of us can have one whole egg daily; research shows it won’t raise your risk of heart attack or stroke. Make omelets with one whole egg and two whites, and watch cholesterol at other meals.

More from Prevention: Foods That Burn Belly Fat

Greek yogurt 

Yogurt is a great way to get calcium, and it’s also rich in immune-boosting bacteria. But next time you hit the yogurt aisle, pick up the Greek kind—compared with regular yogurt, it has twice the protein (and 25% of women over 40 don’t get enough). Look for fat-free varieties like Oikos Organic Greek Yogurt (90 calories and 15 g of protein per 5.3-ounce serving).

Fat-free organic milk 

Yes, it does a body good: Studies show that calcium isn’t just a bone booster but a fat fighter too. Recent research from the University of Tennessee found that obese people who went on a low-calorie, calcium-rich diet lost 70% more weight than those who ate the least. Vitamin D not only allows your body to absorb calcium, it’s also a super nutrient in its own right. Research shows that adequate D levels can reduce heart disease risk, ward off certain types of cancer, relieve back pain, and even help prevent depression, but most of us don’t get nearly enough of the 1,000+ IU daily that most experts recommend. A splash of milk in your morning coffee isn’t enough to provide the calcium and vitamin D you need. Use milk instead of water to make your oatmeal, have a glass with breakfast, or stir some chocolate syrup into it for an after-dinner treat.

Salmon 

Salmon is a rich source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids have a wide range of impressive health benefits—from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis. Unfortunately, many Americans aren’t reaping these perks because we’re deficient, which some experts believe may be at the root of many of the big health problems today, like obesity, heart disease, and cancer. Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day.

More from Prevention: Deliciously Easy Salmon Recipes

Lean beef 

Lean beef is one of the best-absorbed sources of iron there is. (Too-little iron can cause anemia.) Adding as little as 1 ounce of beef per day can make a big difference in the body’s ability to absorb iron from other sources, says Mary J. Kretsch, PhD, a researcher at the USDA-ARS Western Human Nutrition Research Center in Davis, CA. Beef also packs plenty of zinc (even minor deficiencies may impair memory) and B vitamins, which help your body turn food into energy.

If you can, splurge on grass-fed. Compared with grain-fed beef, it has twice the concentration of vitamin E, a powerful brain-boosting antioxidant. It’s also high in omega-3 fatty acids. Because this type of beef tends to be lower in overall fat, it can be tough—so marinate it, and use a meat thermometer to avoid overcooking.

More from Prevention: Healthy Beef Recipes

Beans 

It’s hard to imagine a more perfect food than beans. One cooked cupful can provide as much as 17 g fiber. They're also loaded with protein and dozens of key nutrients, including a few most women fall short on—calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. The latest dietary guidelines recommend consuming at least 3 cups of beans a week—3 times the measly 1 cup we usually get. Keep your cupboards stocked with all kinds: black, white, kidney, fat-free refried, etc. Use them in salads, stuffed baked potatoes, and veggie chili or pureed for sandwich spreads.

Nuts 

In a nutshell: USDA researchers say that eating 1½ ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2 cup of steamed broccoli combined; they may help lower LDL cholesterol as well. The key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt. Or have an ounce as a snack most days of the week.

Edamame and tofu 

Soy’s days as a cure-all may be over, but edamame still has an important place on your plate. Foods such as tofu, soy milk, and edamame help fight heart disease when they replace fatty meats and cheeses, slashing saturated fat intake. Soy also contains heart-healthy polyunsaturated fats, a good amount of fiber, and some important vitamins. Soy’s isoflavones, or plant estrogens, may also help prevent breast cancer. Some researchers believe these bind with estrogen receptors, reducing your exposure to the more powerful effects of your own estrogen, says Prevention advisor Andrew Weil, MD. But stick with whole soy foods rather than processed foods, like patties or chips, made with soy powder. Don’t take soy supplements, which contain high and possibly dangerous amounts of isoflavones.

Oatmeal 


Fiber-rich oats are even healthier than the FDA thought when it first stamped them with a heart disease-reducing seal 10 years ago. According to recent research, they can also cut your risk of type 2 diabetes. When Finnish researchers tracked 4,316 men and women over the course of 10 years, they found that people who ate the highest percentage of cereal fiber were 61% less likely to develop type 2 diabetes. To reap the benefits, eat 1/2 cup daily—preferably unsweetened. For a versatile breakfast, top with different combinations of fruit, yogurt, and nuts. You can also use oats to coat fish or chicken or add texture to meatballs.

More from Prevention: 9 Breakfasts That Jump-Start Your Brain

Flaxseed 


Flaxseed is the most potent plant source of omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46%—it helps keep red blood cells from clumping together and forming clots that can block arteries. It may also reduce breast cancer odds. In one study, women who ate 10 g of flaxseed (about 1 rounded tablespoon) every day for 2 months had a 25% improvement in the ratio of breast cancer-protective to breast cancer-promoting chemicals in their blood. Sprinkle 1 to 2 tablespoons of flaxseed a day on your cereal, salad, or yogurt. Buy it preground, and keep it refrigerated.

Olive oil 

Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which lower "bad" LDL cholesterol and raise "good" HDL cholesterol. It’s rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer’s. Look for extra virgin oils for the most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to sauté or stir-fry, in dressings and marinades, and to flavor bread at dinner in lieu of a layer of butter or margarine.

More from Prevention: 7 Grossest Things In Your Food

Avocado 

These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients as well. One Ohio State University study found that when avocado was added to salads and salsa, it helped increase the absorption of specific carotenoids, plant compounds linked to lower risk of heart disease and macular degeneration, a leading cause of blindness. "Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium," says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet. But they are a bit high in calories. To avoid weight gain, use avocado in place of another high-fat food or condiment, such as cheese or mayo. (Make the most of your avocado with these 29 delicious avocado recipes.)



Broccoli 

Pick any life-threatening disease—cancer, heart disease, you name it—and eating more broccoli and its cruciferous cousins may help you beat it, Johns Hopkins research suggests. Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower slashed the risk of dying from any disease by 26% among 6,100 people studied for 28 years. For maximum disease-fighting benefits, whip out your old veggie steamer. It turns out that steaming broccoli lightly releases the maximum amount of sulforaphane.

Spinach 


We’ll spare you the Popeye jokes, but spinach has serious health muscles. For one thing, it contains lots of lutein, the sunshine-yellow pigment found in egg yolks. Aside from guarding against age-related macular degeneration, a leading cause of blindness, lutein may prevent heart attacks by keeping artery walls clear of cholesterol. Spinach is also rich in iron, which helps deliver oxygen to your cells for energy, and folate, a B vitamin that prevents birth defects. Cook frozen spinach leaves (they provide more iron when cooked than raw) and serve as a side dish with dinner a few times a week.

Tomatoes 

Tomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer. The only problem with tomatoes is that we generally eat them in the form of sugar-loaded jarred spaghetti sauce or as a thin slice in a sandwich. For a healthier side dish idea, quarter plum tomatoes and coat with olive oil, garlic powder, salt, and pepper. Roast in a 400°F oven for 20 minutes, and serve with chicken. (Also try these 17 tempting tomato recipes!)



Sweet potatoes 

One of the best ways to get vitamin A—an essential nutrient that protects and maintains eyes, skin, and the linings of our respiratory, urinary, and intestinal tracts—is from foods containing beta-carotene, which your body converts into the vitamin. Beta carotene-rich foods include carrots, squash, kale, and cantaloupe, but sweet potatoes have among the most. A half-cup serving of these sweet spuds delivers only 130 calories but 80% of the DV of vitamin A. Replace tonight’s fries with one medium baked sweet potato (1,096 mcg) and you’re good to go—and then some.


Garlic 

Garlic is a flavor essential and a health superstar in its own right. The onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. High consumption of garlic lowered rates of ovarian, colorectal, and other cancers, according to a research review in the American Journal of Clinical Nutrition. Allicin also fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; garlic takers were two-thirds less likely to catch a cold. The key to healthier garlic: Crush the cloves, and let them stand for up to 30 minutes before heating them, which activates and preserves the heart-protecting compounds, according to a 2007 study from Argentina.

Red peppers 

Citrus fruits get all the credit for vitamin C, but red peppers are actually the best source. Vitamin C may be best known for skin and immunity benefits. Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more had less wrinkling and dryness. And although getting enough vitamin C won’t prevent you from catching a cold or flu, studies show that it could help you recover faster. Vitamin C has other important credentials, too. Finnish researchers found that men with low levels were 2.4 times likelier to have a stroke, and Australian scientists recently discovered that the antioxidant reduces knee pain by protecting your knees against arthritis.

More from Prevention: 13 Ways To Lower Blood Pressure Naturally

Figs 

When you think of potassium-rich produce, figs probably don’t come to mind, but you may be surprised to learn that six fresh figs have 891 mg of the blood pressure-lowering mineral, nearly 20% of your daily need—and about double what you’d find in one large banana. In a recent 5-year study from the Netherlands, high-potassium diets were linked with lower rates of death from all causes in healthy adults age 55 and older. Figs are one of the best fruit sources of calcium, with nearly as much per serving (six figs) as 1/2 cup of fat-free milk. Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads. Or enjoy them as a savory snack: Cut a slit in the side and stuff with 1/2 teaspoon of a low-fat version of a soft cheese such as chevre or Brie.

Blueberries 

Blueberries may very well be the most potent age-defying food—they’re jam-packed with antioxidants. When researchers at Cornell University tested 25 fruits for these potent compounds, they found that tangy-sweet wild blueberries (which are smaller than their cultivated cousins) packed the most absorbable antioxidants. Research shows a diet rich in blueberries can help with memory loss, prevent urinary tract infections, and relieve eyestrain. Add up to 1/2 cup of blueberries to your diet a day for maximum health benefits, recommends Ronald Prior, PhD, adjunct professor of food science at the University of Arkansas in Fayetteville. This alone provides just about double the amount of antioxidants most Americans get in 1 day. (Enjoy your berries even more with these 11 tasty blueberry recipes.)


Asian pears 

One large Asian pear has a whopping 10 g of cholesterol-lowering fiber, about 40% of your daily need. People who ate the most fiber had the lowest total and LDL cholesterol levels, according to a recent study of Baltimore adults. The same researchers found that people who ate the most fiber also weighed the least and had the lowest body mass index and waist circumference. Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and mandarin oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with 1 cup white wine, 1 teaspoon honey, 1 teaspoon grated fresh ginger, and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft.

Lychee 

A French study published in the Journal of Nutrition found that lychee has the second-highest level of heart-healthy polyphenols of all fruits tested—nearly 15% more than the amount found in grapes (cited by many as polyphenol powerhouses). The compounds may also play an important role in the prevention of degenerative diseases such as cancer. Serve by peeling or breaking the outer covering just below the stem; use a knife to remove the black pit. Add to stir-fries or skewer onto chicken kebabs to add a sweet, grapelike flavor.

Apples 

One of the healthiest fruits you should be eating is one you probably already are: the apple. The Iowa Women’s Health Study, which has been investigating the health habits of 34,000 women for nearly 20 years, named apples as one of only three foods (along with pears and red wine) that are most effective at reducing the risk of death from heart disease among postmenopausal women. Other massive studies have found the fruit to lower risk of lung cancer and type 2 diabetes—and even help women lose weight. In fact, one of the only things that could make an apple unhealthy is mixing it with sugar, flour, and butter and stuffing it into a mile-high pie. Instead, have one as an afternoon snack with a tablespoon of peanut butter, or add slices to sandwiches or salads.

More from Prevention: 17 Amazing Apple Recipes

Guava 

Native to South America, this tropical fruit is an excellent source of skin-healing vitamin C, with 250% of your RDA per serving. One cup of guava has nearly 5 times as much C as a medium orange (377 mg versus 83 mg)—that’s more than 5 times your daily need. It’s also loaded with lycopene (26% more than a tomato), which may help lower your risk of heart disease. And according to research by microbiologists in Bangladesh, guava can even protect against foodborne pathogens such as Listeria and staph. You can buy guava juice, or simmer chunks in water as you would to make applesauce. Guava also makes a super smoothie: Blend 1/2 banana, 1/2 ripe guava, a handful of strawberries, 1/2 cup soy milk, and a few ice cubes. (Keep the blender going with 20 more super healthy smoothies.)

Dark chocolate 

Thank you, dark chocolate, for making us feel good—not guilty—about dessert. Dark chocolate is filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries.It may also help with weight loss by keeping you feeling full, according to a study from Denmark. Researchers gave 16 participants 100 g of either dark or milk chocolate and 2 hours later offered them pizza. Those who consumed the dark chocolate ate 15% fewer calories than those who had milk chocolate, and they were less interested in fatty, salty, and sugary foods. Try a chocolate with 70% or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a midafternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget.

More from Prevention: 26 Immunity-Boosting Recipes


Pomegranates 

Packed with antioxidant compounds, pomegranates have long been linked to both heart and brain health. Newer research explains why: One study found pomegranate polyphenols help your arteries expand and contract to manage blood flow and prevent hardening. A separate study found the same antioxidants help ward off the type of inflammation that leads to Alzheimer’s disease. To get the most benefit, eat the fruit’s seeds and some of the pith. Both contain healthful compounds.

Bananas

Good old bananas are loaded with potassium—a macronutrient that helps control your blood pressure and keeps your nervous system operating at peak efficiency. Potassium also lowers your risk for stroke, according to research from the FDA. But if you’re like most women, you’re consuming only half the potassium your body needs. One banana packs 450 mg—about 10% of your daily potassium target—as well as fiber to keep your digestive system running smoothly.

Peanut Butter 

From bone-strengthening magnesium to immunity-boosting B6, peanut butter is loaded with many of the vitamins and minerals your body needs (but probably isn’t getting enough of). Its high fiber and protein content will keep you full for hours, and peanut butter is also a good source of monosaturated fats—proven to help you lose weight and ward off diabetes. Creamy’s fine, but the crunchy kind typically contains more fiber and less sugar. (Make the most of your pb with these 25 delicious peanut butter recipes.)

Popcorn 

Packed with inflammation-fighting antioxidants that can help fend off health issues such as heart disease and depression, popcorn is also the only 100% unprocessed whole grain, meaning its one of the best snacks to help you meet your daily whole grain goals. The only caveat: The pre-bagged, microwaveable varieties are loaded with calories and chemicals. Buy unvarnished kernels and pop them yourself in a stove top popper. Olive or truffle oils are delicious, healthy substitutions for butter. (Find 26 tasty popcorn recipes with our handy Recipe Finder.)

Oysters 

These slippery gray miracles are nature’s champ when it comes to zinc, a mineral necessary for immune and DNA health, as well as fetal development. Oysters are also a rich source of iron—a nutrient many vegetable-centric eaters don’t get enough of. Too little iron can lead to red blood cell deficiencies, fatigue, headaches, and other ailments. Just 1 raw oyster contains nearly 3 milligrams of iron—or a sixth of your daily 18-mg goal.

Mushrooms 

Healthy mushroom compounds have been shown to lower cholesterol and slow tumor growth associated with some cancers, according to the American Cancer Society. Mushrooms also increase your body’s circulating levels of proteins called interferon, which stop viruses like hepatitis from advancing. They’re also a great, low-calorie stand-in for meat. Whether you plan to gobble shiitakes or white buttons, just make sure you cook them first; their dense cell walls are nearly indigestible if eaten raw.

Chia 

Much like its sibling seed, flax, chia seeds are great sources of protein, omega-3s, and fiber. They also contain good amounts of healthy antioxidants, as well as calcium, zinc, magnesium, and iron—all important for your health. Some studies have also indicated chia might help you lose weight by controlling your hunger levels. Toss a small handful into smoothies or baked goods, or use them as a healthful topping on salads or yogurt. (Here are our three top chia seed brand picks.)

Chicken breast 

It may not be a trendy superfood, but a 4-oz serving of this low-cal staple contains nearly half of your daily protein. Chicken breasts are a great source of phosphorous—important for strong bones and teeth—as well as vitamin B3 (aka niacin), which helps control high blood pressure and prevents hardening of the arteries. One serving also contains 25% of the vitamin B6 you need each day to maintain proper brain and immune system function.

Kale 
As vegetables go, leafy greens—especially the dark-green kind—tend to top health experts' lists. And, along with spinach, kale is at the top of the dark-and-leafy-green heap. Bursting with vitamins A, K, and C, kale is also a great source of calcium, iron, magnesium, and potassium. Whether you toss it into soups, smoothies, or salads, gobble as much of this stuff as you can every day.

Lemon 

Along with its impressive concentrations of vitamin C, lemon’s flavonoid compounds have been shown to have anti-cancer properties. But lemons may be healthiest in a supporting role: Add a little to your tea, and your body will absorb more of the drink’s healthy antioxidants, finds research from Purdue University. You can even reduce the appearance of age spots by plopping a lemon wedge on them 10 minutes a day for 12 weeks.

More from Prevention: How To Get Smoother Skin—On Your Schedule

Oranges 

Loaded with vitamin C, oranges are also solid sources of folate—important for cell maintenance and repair. They contain potassium and vitamins B1 and A, which are essential for vision and immune function. And the pectin in oranges absorbs unhealthy cholesterol from the other foods you eat, and so keeps the bad stuff out of your system. Pectin also neutralizes a harmful protein called galectin-3 that causes tissue scarring in your heart, shows UK research. (Try these 7 citrus recipes you'll love.)

Russet potatoes 
Sweet potatoes get all the press. And while they do contain more beta carotene, russet (or baking) potatoes win out when it comes to folate, niacin, potassium, and also phosphorous—a mineral important for strong bones. Russet potatoes are also much lower in sugar and sodium than their sweet relatives. Try substituting healthy Greek yogurt for sour cream when baking or mashing; you’ll be shocked how similar the two taste.

Quinoa 

Quinoa makes every list of superfoods for good reason: It’s packed with “complete” protein—the type that contains all 9 of the essential amino acids your body needs. (Many vegetables are incomplete protein sources.) It’s also solid on fiber to aid your digestion, and is practically multivitamin-heavy when it comes to nutrients like iron, magnesium, calcium, potassium, and folate. Try it as a dinner side or in place of meat in dishes like stuffed peppers. (For more ideas, take a look at these 6 delicious quinoa recipes.)

Wine 

Its antioxidants are linked to lower cholesterol levels and healthier blood vessels—both of which improve heart health. And the wine compound resveratrol—more abundant in reds than in whites—has been shown to block the growth of fat cells, regulate blood sugar, and ward of depression. But drink in moderation: While a glass or two a couple days a week is life-extending, daily sipping ups your risk for early death, shows a study from Virginia Tech.

Pumpkin 

Like most orange vegetables, pumpkins are crammed with beta carotene, which your body naturally converts to vitamin A, also known as retinol. That’s a good thing, because retinol is important for healthy skin and mucous membranes, as well as immune function and vision. Pumpkin seeds also contain protective compounds called phytosterols, which may help combat an enlarged prostate. The seeds are great lightly salted and roasted, and pumpkin flesh is delicious in everything from pancakes to smoothies (and these 20 perfect pumpkin recipes prove it!).

Lentils 

Women who eat lentils at least twice a week are 24% less likely to develop breast cancer than women who eat them less than once a month, studies show. Lentils keep blood sugar steady, and just a quarter cup of these miniature legumes provides 13 g of protein, 11 g of fiber, and 5 mg of iron. They’ve also been shown to ward off hypertension. Try them in soups or salads, or as a tasty side.

Brussels sprouts

Too often associated with childhood dinner-table standoffs, these cruciferous vegetables feature sulfur compounds called glucosinolates, shown to help lower your risk for several types of cancer, according to research from Oregon State University. Loaded with iron and potassium, a cup of Brussels sprouts also features 54 mcg of folate—about 14% of your 400-mcg recommended daily allowance. Slice them in half and sauté them in salt, pepper, and garlic to enliven their natural flavor.

Bulgur 

This whole grain is popular in the Middle East, and it’s about time America caught on. Bulgur contains a metabolite called betaine, which can tamp down unhealthy levels of inflammation. One cup of cooked bulgur contains 8.2 g of fiber—nearly 33% of your daily requirement. It also provides more than half of your daily target for manganese, a mineral important for brain and nerve function. Mix it with beans to form a healthier veggie burger.

More from Prevention: 5 Amazing Veggie Burger Recipes

Sardines 

They’re cheap, portable, and among the best sources of heart-healthy omega-3s. In fact, women who regularly eat the type of long-chain fats found in sardines enjoy a 38% drop in ischemic heart disease risk, according to a Danish study. Long-chain omega-3s have also been shown to limit inflammation and slow tumor growth. The miniscule fish is a phenomenal source of vitamin B12, which helps your body make DNA while keeping your nerve and blood cells healthy.

Kefir 

Kefir is a fermented milk drink that's chock full of probiotics—healthy bacteria that help your immune and digestive systems function properly. Probiotics like those found in kefir also limit the presence of harmful microbes called candida, which can cause stomach cramping and skin issues like rashes or break outs, research has shown. Great in smoothies or on its own, look for plain kefir, which contains fewer calories and sugar than the flavored varieties.

Onions 

They’re champs when it comes to polyphenols and flavonoids, both linked to lower oxidative stress and reduced cancer risk. An onion’s sulfur compounds help control diabetes symptoms and protect your heart from disease. And the chromium found in onions has been shown to regulate blood sugar. Tip: the outermost layers tend to hold more healthy nutrients.


Tea
Green tea’s antioxidant compounds have been linked to slower cancer growth, improved blood flow, weight loss, improved liver function, and reduced rates of brain diseases like Alzheimer’s and Parkinson’s. But black tea's no slouch in the health department either; it's been shown to reduce stroke risk and lung damage from smoking. There’s plenty of debate over how much you have to drink to experience the most benefit. But whether you knock back a cup a week or several a day, you’re doing your body a favor. (Savor each sip with these 15 fall teas we love.)

Coffee 

While researchers are still trying to figure out what it is about coffee that’s healthful (the caffeine? the antioxidants?), there’s little doubt your body benefits from joe. A massive National Cancer Institute study found women who drink 2 to 3 cups per day enjoy a 13% drop in mortality risk. Daily consumption has also been linked to reduced risk for diabetes, skin cancer, dementia, and Alzheimer’s. Regular is healthier than decaf, studies have found.

Raspberries 

Just 1 cup contains nearly half your daily manganese—important for brain and nerve function, as well as bone and joint health. Raspberries are high in fiber, vitamin C, and antioxidants, and low in carbohydrates. And the phytonutrients found in raspberries may help slow or reduce the growth of cancer cells, newer research suggests. If you can, buy organic raspberries; USDA research shows the fruit is one of the most commonly contaminated with pesticides.

Brown rice 

Low in fat and high in fiber, brown rice is also a rich source of selenium—a trace element essential for thyroid metabolism, DNA health, and proper immune system function, according to the NIH. One cooked cup contains more than 27% of your daily selenium needs. Brown rice is also a good source of manganese and niacin, which are both important for brain and heart health. Swap in brown rice for white, and you’ll do your health a big favor.

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The top 15 healthy foods

Here we provide details of the top 15 foods considered to be the most healthy, according to surveys and sources across the United States and Western Europe.

There are numerous diets that promote weight loss, sometimes in an unhealthy way. Fad crash dieting, for instance, is potentially dangerous. The most important thing to remember, is that a balanced diet is the true secret to healthful eating.

Contents of this article:

Nuts, pulses, and grains

Greens, fruits, and berries

Fish, meat, and eggs

Nuts, pulses, and grains

Nuts, pulses, and grains can be highly nutritious. Here are some of the best:

Almonds

First on our list is almonds. Almonds are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. A scientific review published in Nutrition Reviews found that almonds as a food may help maintain healthy cholesterol levels.

The authors wrote:

"The message that almonds, in and of themselves, are a heart-healthy snack should be emphasized to consumers. Moreover, when almonds are incorporated into a healthy, balanced diet, the benefits are even greater."

Almonds have more fiber than any other tree nut.

Brazil nut

Brazil nuts, (Bertholletia excels) are some of the most healthful nuts on the planet. In Brazil, they are called 'castanhas-do-pará' - which translates as "chestnuts from Pará." Pará is a state in northern Brazil.

They are rich in protein and carbohydrates. They are also excellent sources of vitamin B-1 (thiamine), vitamin E, magnesium, and zinc.

Not only that, but they contain one of the highest amounts of selenium of any food; selenium is a vital mineral for maintaining thyroid function.

The nuts come in a hard shell and are often served prepared ready to eat, making them an excellent and nutritious, healthful snack.

Lentils

Lentils are a pulse that is used in many cuisines throughout the world; notably, South East Asian countries like Pakistan, Nepal, Bangladesh, India, Bhutan, and Sri Lanka.

Lentils require a long cooking time, but the seeds can be sprouted which makes them ready to eat - and a delicious, healthy snack. Adding a container of sprouted lentils to a lunchbox or picnic basket, perhaps with some chili powder or pepper for flavoring, makes for a delicious and healthy snack.

Oatmeal

Oatmeal is meal made from rolled or ground oats. Interest in oatmeal has increased considerably over the last 20 years because of its health benefits.

Research found that the cereal's soluble fiber content helps lower cholesterol levels. When these findings were published in the 1980s, an "oat bran craze" spread across the U.S. and Western Europe.

In 1997, the Food and Drug Administration (FDA) agreed that foods with high levels of rolled oats or oat bran could include data on their labels about their cardiovascular heart benefits if accompanied with a low-fat diet. This was followed by another surge in oatmeal popularity.

Oats are rich in complex carbohydrates, as well as water-soluble fiber, which slow digestion down and stabilize levels of blood-glucose. Oatmeal is rich in B vitamins, omega-3 fatty acids, folate, and potassium. Coarse or steel-cut oats contain more fiber than instant varieties.

Wheat germ

Wheat germ is the part of wheat that germinates to grow into a plant - the embryo of the seed. Germ, along with bran, is a by-product of milling; when cereals are refined, the germ and bran are often milled out.

Wheat germ is high in several vital nutrients, such as vitamin E, folic acid (folate), thiamin, zinc, magnesium, phosphorus, as well as fatty alcohols and essential fatty acids. Wheat germ is also a good source of fiber.

Greens, fruits, and berries

Greens, fruits, and berries are easy to add to an existing diet:

Broccoli

A selection of fruits, leafy greens, and vegetables.

Fruits, leafy greens, and vegetables contain vital nutrients and fiber.

Broccoli is rich in fiber, calcium, potassium, folate, and phytonutrients. Phytonutrients are compounds that reduce the risk of developing heart disease, diabetes, and some cancers. Broccoli also contains vitamin C, as well as beta-carotene, an antioxidant.

A single 100-gram serving of broccoli can provide you with over 150 percent of the recommended daily intake of vitamin C, which in large doses can potentially shorten the duration of the common cold.

Another ingredient, sulforphane, is also said to have anti-cancer and anti-inflammatory qualities.

However, overcooking broccoli can destroy many of its nutrients. Eating it raw, or lightly steamed is best.

Apples

Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances generated in the body that cause undesirable changes. They are involved in the aging process and some diseases. Some animal studies have found that an antioxidant found in apples (polyphenols) might extend lifespans.

Researchers at Florida State University said that apples are a "miracle fruit." In their study, the investigators found that older women who started a regime of eating apples daily experienced  a 23 percent drop in levels of bad cholesterol (LDL) and a 4 percent increase in good cholesterol (HDL) after just 6 months.

Kale

Kale is a very underrated leafy green. There are a lot of different nutrients contained within the leaves of kale.

Vitamin C is a nutrient of kale, and, according to the United States Department of Medicine (USDA), it contains a substantial amount of vitamin K, 817 micrograms or 778 percent of the recommended daily intake.

Kale can be cooked or steamed like cabbage, spinach, or asparagus. It can also be consumed in smoothies or juiced for a revitalizing nutrient kick.

Blueberries

Blueberries are rich in fiber, antioxidants, and phytonutrients. Unlike minerals and vitamins, phytonutrients are not essential for keeping us alive. However, they may help prevent disease and keep the body working properly.

According to a study carried out at Harvard Medical School, older adults who eat plenty of blueberries (and strawberries) are less likely to suffer from cognitive decline, compared with other people of their age who do not.

Scientists at Texas Woman's University found that blueberries help in curbing obesity. Plant polyphenols, which are abundant in blueberries, have been shown to reduce the development of fat cells (adipogenesis), while inducing the breakdown of lipids and fat (lipolysis).

Regular blueberry consumption can reduce the risk of hypertension (high blood pressure) by 10 percent, because of the berry's bioactive compounds, anthocyanins. Scientists from East Anglia University and Harvard University reported in the American Journal of Nutrition.

Avocados

Many people avoid avocados because of their high fat content; they believe that avoiding all fats leads to better health and easier-to-control body weight - this is a myth. Avocados are rich in healthy fats, as well as B vitamins, vitamin K, and vitamin E and have a very high fiber content. Studies have shown that regular avocado consumption lowers blood cholesterol levels.

Avocado extracts are currently being studied in the laboratory to see whether they might be useful for treating diabetes or hypertension. Researchers from Ohio State University found that nutrients taken from avocados were able to stop oral cancer cells, and even destroy some of the pre-cancerous cells.

Leafy green vegetables

Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage, may significantly lower a person's risk of developing type 2 diabetes. Researchers at the University of Leicester said that the impact of dark green vegetables on human health should be investigated further after they gathered data from six studies. They reported their findings in the BMJ.

Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed, or very lightly boiled. It is a good source of vitamins A, B-6, C, E, and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine, and iron.

Sweet potatoes

Sweet potatoes are rich in dietary fiber, beta-carotene (vitamin A), potassium, vitamin C, and vitamin B-6.

The Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. The sweet potato ranked number one, when vitamins A and C, iron, calcium, protein, and complex carbohydrates were considered.

Fish, meat, and eggs

When looking for healthy protein, it is difficult to know which is the best source. Here are some of the best:

Oily fish

Salmon, eggs, chicken, and venison.

Salmon, eggs, chicken, and venison are all excellent sources of protein.

Examples of oily fish include salmon, trout, mackerel, herring, sardines, and anchovies. These types of fish have oil in their tissues and around the gut.

Their lean fillets contain up to 30 percent oil, specifically, omega-3 fatty acids. These oils are known to provide benefits for the heart, as well as the nervous system.

Oily fish provide benefits for patients with inflammatory conditions, such as arthritis. They are also rich in vitamins A and D.

Scientists at UCLA's Jonsson Comprehensive Cancer Center found that prostate cancer progression was significantly slowed when patients went on a low-fat diet with fish oil supplements.

Chicken

Chicken is a cheap and healthy meat. Free-range chicken provides an excellent source of protein.

As a white meat, chicken can be consumed much more freely than other red meats such as beef, which can have a more damaging long-term impact on overall health.

It is important to remember that the preparation and cooking of chicken has an impact on how healthy it is. This means deep-fried chicken should be limited or avoided. It's also important to remove the skin, as this part of the chicken contains high levels of fat.

Eggs

Eggs are another source of protein that can easily be incorporated into a balanced diet. Being very versatile, they can be added to many meals - not just breakfast.

They contain other vitamins, including vitamin B-2, also known as riboflavin, and vitamin B-12, both of which are important for energy and red blood cells. It is also a good source of the essential amino acid leucine, which is important for stimulating muscle protein synthesis.

The yolk of the egg contains the majority of the vitamins and minerals. It also contains the fat and cholesterol, however, research has shown that eggs do not increase the risk for heart disease. Consuming fat in moderate amounts is perfectly healthful.

Balance and moderation

Overall it is important for health to have a balanced diet and one that does not focus on one specific type of food.

It's also important to remember that a treat once in a while can be a part of a balanced diet, and one that is very healthful overall.

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5 Ways To Improve Employee Development At Your Company

There are a seemingly infinite number of initiatives that can lead to success at your company. You can pull levers on product development, QA, sales, marketing, customer success…etc… but prioritizing what will have the greatest impact is tough. It’s no wonder that employee development often ends up at the bottom of a very long list.

Leaders are constrained by time and are often biased towards short to medium term growth. This is especially true at startups, where we anxiously look ahead to the end of the runway. Can we really trade tomorrow’s ROI goals for benefits that we will reap next quarter or next year?

But that is the wrong lense through which to view employee development. Your people are your company. They want to feel that their managers genuinely care and are committed to supporting their professional advancement and even their personal growth. Millennials in particular desire support, coaching, and paths to advancement.

Employee development is a long-term initiative, but it also leads to short-term benefits like increased loyalty and improved performance and engagement. Let’s look at 5 ways to improve development at your company:

1) Professional Training

Let’s get the obvious stuff out of the way.

Depending on the role, formal employee training may be required to ensure competency and even excellence. Create a knowledge-base of critical information and best practices to pass on to new1 hires as you grow your team. This will be time-consuming at first, but will pay off in the long run.

For many roles above entry-level, training manuals are as obsolete as time-clocks. When you  hire experienced candidates, they will put their existing skills and knowledge to work. At first you will mainly have to teach them the particulars of your offering and acclimate them to your company culture. If your culture is healthy and other employees believe in your product or service, this will happen almost organically through conversations and regular interactions.

As time goes on, you can augment their knowledge and abilities with business books, seminars, and access to e-learning on topics from project management to demand generation. By simply reading one or two online articles per week, employees can stay up-to-date with marketplace trends and new practices, strategies, and tactics that others have found successful.

2) Coaching & Mentoring

According to this piece in Harvard Business Review, managers today are overburdened and “no longer pass-on knowledge, skills, and insights through coaching and mentoring. Organizations need to support and incentivize managers to perform this work.”

Coaching may seem intimidating at first, especially for managers that have little to no experience. But today’s employees demand more than just telling them what to do. To ease into coaching, start by asking some simple questions every week:

– Are there any obstacles you are facing, and can I help?

– What’s an action you can take next week to improve your overall performance?

– What would you like to learn that could help you in your role?

When company leaders are intentional about having the right conversations regularly take place, employees can self-reflect on their accomplishments, and managers can support them in achieving their true potential.

3) Cross-Departmental Training

I like to think of my business as an ecosystem. In nature, all of the different species of plants and animals are interdependent. They ultimately create a harmonious balance in the system by constantly making corrections. For example, a shortage of vegetation during drought creates competition in prey species. This in-turn creates greater competition among predators and their numbers decline as well. A new balance is formed where the healthiest individuals of every species can thrive.

In business ecosystems, equilibrium does not occur as naturally. Management must guide each of their teams to improve the overall health of the company. Take as an example how Customer Success (CS) impacts product development initiatives and vice-versa. Customers demand a new feature and CS passes that information to the product team. When the new feature is released, CS will likely2 have to answer customer questions about best practices with the feature.

You can encourage cross-departmental training and have a developer review a customer email or sit in on a call with support. Members of your CS team can join a scrum meeting or stand-up with the development team. No one is likely to make a career shift, but they can each see the impact of their efforts more clearly. What they learn can also inform the fine details of dev’s work on the product, or CS’s conversations with customers.

4) Develop “Soft-skills”

It’s unfortunate that these vital skills have been de-emphasized in corporate environments. Even the name “soft skills” makes them seem relatively unnecessary. Dan Goleman’s framework of emotional intelligence at work is just as important as the intellectual know-how required to perform a specific task. Self-awareness, self-regulation, motivation, empathy and social skill all play a vital role in effective leadership and execution at all levels of the organization.

Try bringing in an expert to teach your team how to read body-language or practice non-violent communication. This may not seem as important a skill as learning to code or creating a pivot table, but it goes a long way towards improving communication and cohesion between employees. When the team is in harmony, work gets done more efficiently and with greater ease.

5) Personal development

Your employees don’t just exist in a professional capacity to serve your organization. They are whole human beings comprised of physical, intellectual and emotional experiences. For them to evolve both personally and professionally, employee development must be holistic:

– Emotional balance

Ask questions like, “How do you feel about your work lately? Are you struggling with anything?” This meets our basic needs to be seen, heard, acknowledged, and validated – needs that go unmet in many work environments. A supportive manager who is skilled at listening and staying present to employee challenges can help raise them out of a tough emotional space.

– Intellectual growth

Books and seminars don’t just have to be about business. You can provide continuing education around personal finance or fostering healthy relationships. When you have occasion to reward an employee for stellar performance, sponsor their attendance at a class that will further their personal goals and hobbies.

– Physical health

In accordance with our core value of cultivating health and vitality, every employee is provided a gym membership. We have also offered classes in many disciplines that contribute to the physical health of employees, from Qigong to breathing techniques. An easy and inexpensive way to develop employees’ physical health is to stock your office with healthy food options.

When people are given the tools to do their jobs well and training to advance in their careers, they feel supported and happy. Not only are they likely to stay longer, but they will also perform better and contribute to overall company growth. And your reputation for stellar employee development might just encourage the best and brightest candidates to join your team.

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7 Ways to Improve Employee Satisfaction

Employee attitudes typically reflect the moral of the company. In areas of customer service and sales, happy employees are extremely important because they represent the company to the public. Satisfaction, however, is not linked solely to compensation. Sure, a raise or benefits will probably improve employee contentment, at least temporarily, but small, inexpensive changes can have a long-term impact.

Zappos.com CEO Tony Hsieh's book Delivering Happiness suggests that employers should follow the science of happiness. The book stresses the importance of happy employees. Since the publication of this New York Times Best Seller, Hsieh has expanded his message from to a bus tour to an entire movement.

On her happiness project blog, Gretchen Rubin, author of The Happiness Project, identifies seven areas to improve happiness in the workplace. While employees can tweak their habits to improve happiness, employers can also make small changes to the seven categories. A little bit of effort can lead to happy, efficient, and loyal employees.

7 Ways to Improve Employee Satisfaction: Give Employees More Control 

"Happiness is affected by [employee's] sense of control over their lives," says Rubin.

Employers should look for ways to give employees more control over their schedules, environment, and/or work habits. For instance, employers could offer alternative work schedules such as flextime or telecommuting. Today's employees have demanding schedules outside of work, and many workers appreciate a boss who considers work-life balance. Because every person's obligations outside of work are different, customized schedules are a great way to improve employee satisfaction.

Employers should also encourage employees to customize their workstations. This could include décor and/or equipment. This not only gives employees control over their work environments, but it can ease personal barriers such as back pain or eyestrain. In addition, studies show that certain colors or décor can improve happiness. Employees will be able to create a place they enjoy working in rather than being stuck in a bland office cubicle.

Another way to give employees a sense of control is to create employee-driven competitions such as sales competitions. These activities put employees in control of their success. Each employee can set personal goals, and they will feel a sense of accomplishment rather than obligation.

Dig Deeper: How To Implement a Four-Day Workweek


7 Ways to Improve Employee Satisfaction: Ease Commuting Stress

According to the U.S. Census Bureau, 86.5% of workers over the age of 16 drive to work, whether carpooling or driving alone.

"Bad commutes are a major source of unhappiness. People feel frustrated, powerless, and stressed," states Rubin.

Employers should consider ways to decrease commuting stress. For instance, employers could stagger work times to avoid heavy traffic. Review beginning and ending times and determine if the specific times or the amount of people arriving at each time can be adjusted. In addition, review late arrival policies. If employees are severely reprimanded for arriving late, they will be much more stressed during a bad commute and will arrive at the office miserable.

Another possibility is to offer telecommuting options. This eliminates the necessity of commuting and allows employees to work where they are most comfortable. Telecommuting also has a variety of benefits for the employer such as reduced costs.

Dig Deeper: Telecommuting By Numbers


7 Ways to Improve Employee Satisfaction: Stop Wasting Time

Tight deadlines are another major sources of stress for many employees. Employers can ease this stress by freeing up more time. For instance, employers can make meetings shorter and more efficient. Consider tricks that sound silly but are actually effective such as having a meeting with no chairs. People will be more likely to stick to the necessary agenda when they have to stand the entire meeting.

Whenever possible, substitute conference calls for meetings. To reduce unnecessary chitchat, make calls before lunchtime or at the end of the day. People will want to cut to the chase, so they can go to lunch or get home.

Another idea is to create organizational systems that improve efficiency. Clutter and confusion are major time zappers. Organized offices and systems ease stress, save time, and increase productivity.

Dig Deeper: Time Management Tips


7 Ways to Improve Employee Satisfaction: Encourage Social Connections

Socialization is a key component of happiness. "Interacting with others gives people a boost in mood – surprisingly, this is true even for introverts," writes Rubin.

Employers should find ways to encourage social relations. Consider an office arrangement that fosters communication. Arrange workstations so employees can see each other and talk.

Employers can also encourage office celebrations for holidays and birthdays. These celebrations do not need to be expensive. It can be as simple as asking everyone to bring in a covered dish. Even when there is no reason to celebrate, encourage employees to eat lunch together. Provide a comfortable eating area.

Socialization is not limited to office hours. Encourage out of office socialization such as volunteer programs. This gives employees a change to develop relationships outside of the office while promoting the company in a positive way. Community service is a great way to build a positive reputation, and it is a happiness booster for employees.

"Those who work to further causes they value tend to be happier and healthier, experience fewer aches and pains, and even live longer," says Rubin.

Dig Deeper: How to Start a Volunteer Program


7 Ways to Improve Employee Satisfaction: Promote Good Health

Poor health is not only damaging to employees, it is detrimental to businesses. "Corporations pay a heavy cost for stress-related illnesses, such as hypertension, gastrointestinal problems, and substance abuse," says Rubin.

"Up to 90% of all doctor visits in the United States are for stress-related illnesses," according to Dr. Mehet Oz of the Dr. Oz Show.

Chronic stress has a variety of negative side effects such as weight gain, lower immune system, increased risk of disease, and fatigue. Employers should encourage employees to reduce stress levels and improve their overall health.

The first step is to educate employees on health topics. Provide reading materials or offer seminars. People can't make positive changes if they don't know what to change.

Once employees know about health topics such as stress, exercising, and healthy eating, start a health related competition such as the Biggest Loser. This offers employees motivation and a support system. If the entire office is involved, employees will be more likely to accomplish their goals.

To help employees make positive lifestyle changes, have a kitchen equipped with a refrigerator and microwave to prepare healthy meals. Research shows that preparing food is healthier than eating out. Also, encourage breaks throughout the day. Even small amounts of exercise throughout the day are beneficial.

According to Dr. Oz, "Exercise releases serotonin and dopamine, the feel-good hormones that become blocked during stress. Walking stairs is a great workout. One study showed that walking stairs 7 minutes a day reduces the risk of heart disease by two-thirds."

If possible, offer a company discount on gym memberships. This will encourage employees to make positive choices outside of the office and to exercise regularly.

Dig Deeper: 10 Ways CEOs can Reduce Office Stress


7 Ways to Improve Employee Satisfaction: Create an Atmosphere of Growth

Jobs are more than a source of income. Jobs are a venue for employees to grow and learn. In a survey about employee motivation, employees ranked job characteristics that motivated them. Surprisingly, high wages and promotion were not in the top three. Instead, the number one desire was "Full Appreciation of Work Being Done."

Employers can create an atmosphere of growth by providing training, acknowledging benchmarks, and celebrating accomplishments. Employers should also encourage employees to take risks and learn new skills. Employees will become bored and lose motivation if they are never given an opportunity to expand their skills and responsibilities.

7 Ways to Improve Employee Satisfaction: Break Up Routines

Surprises add spark to all areas of life, including the workplace. "Even a small treat can boost people's happiness – and people get a bigger kick from an unexpected pleasure," says Rubin.

Employers should look for small ways to surprise employees. For instance, you can occasionally bring in a special treat such as coffee or baked goods. Small gestures show employees that you appreciate their time.

Another idea is to host an office party for a quirky holiday. Employers could even allow employees to create a holiday. Again, this does not need to be expensive. The keys are breaking up the routine of the workweek, promoting socialization, and demonstrating your appreciation.

Also consider an office give-away. You can hold a raffle or competition to motivate employees. The prize can be as simple as a gift card or as extravagant as a vacation.

If you don't think you need to improve employee satisfaction, read all the comments from dissatisfied employees on message boards such as Yahoo.

One user states, "I believe companies want good employees that work hard and are loyal but they will never get this because of the way they treat their employees."

Prove these disgruntled employees wrong. Be the best boss you can be and strive to improve happiness in the workplace. Your extra effort may just lead to a better a business.

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How to Create an Employee Performance Improvement Plan

Sooner or later, every manager is going to face a situation where a team member isn't performing well. This person may be slacking off, or simply failing to complete his or her basic job duties week after week. Either way, it's frustrating for the whole team, especially if the situation impedes the progress of the group.

But firing this employee may not be the answer just yet. Gerry David, CEO of beverage company Celsius Holdings, said it's important to try to get to the bottom of why the employee is underperforming — it may turn out not to be his or her fault, he said.

"There can be many good reasons for an employee to not meet expectations, and only through good communication with the employee will you have a chance to correct the shortfall," David said. "You, as the employer, may learn of deficiencies within your corporate expectations and management system."


If, after this conversation, the employee is still missing the mark, it may be time for a more impactful approach. One commonly used tactic is the performance improvement plan (PIP), a formal agreement outlining the employee's goals and what he or she can do to meet them more effectively. Not all organizations use PIPs, but those that do often use them as a wakeup call for the underperforming team member: Continued failure to live up to expectations after the PIP could result in termination. [See Related Story: Should I Fire an Underperforming Employee?]

Of course, a PIP is not your only option. If your organization is exceptionally good at ongoing feedback, you may not need to use one at all. Lisa Sterling, EVP and chief people officer of human capital management technology company Ceridian, said her company favors constant coaching and learning opportunities over PIPs.

"We have found PIPs to be used as a way for managers to communicate difficult feedback," Sterling said. "If you train your leaders to provide ongoing feedback and deal with performance issues as they arise, the need for a PIP is gone."

However, in some cases, a PIP is the best course of action to help get an employee back on track. If you decide to implement one for one of your staff members, here's what you need to know about making it fair and beneficial for both parties.

Developing the plan

A good PIP should include four key elements, said Clarissa Cyrus, senior business HR partner at human resources software company SilkRoad:

The performance deficiencies.
Measurable improvement expectations.
A reasonable, appropriate time frame for the employee to improve his or her performance.
Detailed consequences of continued underperformance.
It's critical to document absolutely everything, every step of the way, and get the employee to sign off on the plan in case the end result is termination. As the manager, you should check in with your HR business partner to make sure the plan meets company criteria and the language used in the plan is appropriate to the situation, Cyrus said.

Sterling reminded employers that having the necessary documentation, taking the appropriate steps and getting the individual engaged doesn't necessarily protect you from a lawsuit, but it will help mitigate any wrongful-termination claims the employee may try to make after the fact.

Ready to start? Here's a breakdown of each PIP item and how to approach it.

Part 1: Cite objective instances of performance issues

If you've reached a point where you feel a PIP is necessary, it's likely that you've already given plenty of informal feedback to your employee about what he or she is doing wrong. Sterling noted that documentation of this feedback is important, as well as whether or not the individual was given ample time to improve. She also emphasized the need for unbiased, objective feedback, which may include validation from other managers, colleagues or peers.

Similarly, Cyrus said your personal feelings about the employee must remain separate from anything that goes into the PIP.

"It's human nature for managers to become frustrated with an employee who is failing to reach [his or her] performance potential," Cyrus said. "As difficult as it may seem, they must keep personal feelings or frustrations from affecting their evaluation of the employee's performance."

Managers should understand that PIPs should never be used to address behavioral issues like poor attendance or inappropriate communications, said Jennifer Lasater, vice president of employer and career services at Kaplan University. Instead, the issues documented in the PIP should be related to skills or knowledge the employee is lacking, or specific job functions he or she is not completing properly on a regular basis.

"Stay away from [phrases] like, 'you always,'" Lasater added. "Instead state [facts, such as], 'reports are due at 10 am on Monday and on X date, you did not submit a report.'"

Part 2: Provide clear expectations, actions and metrics for improvement

Once you've stated the employee's performance problems, you should work with the employee to develop a plan of action that encompasses training (if necessary) and clear benchmarks to meet. Decide what tasks should be accomplished and how to best measure them. Lasater noted that creating this plan together with the employee in question will ensure understanding and create commitment on the employee's part.

Cyrus said the PIP should identify any internal resources available to assist the employee in meeting his or her performance goals (training programs, mentoring, etc.). She also said the expectations set forth in the plan should be consistent with the company's policies and past practices.

"Managers must ensure that performance expectations and goals are appropriate, and their method for measuring improvement is fair and consistent with similar situations," Cyrus said.

Part 3: Determine a reasonable time frame for the plan

Most PIPs are measured in increments between 30 and 90 days. The appropriate time frame to make the agreed-upon improvements depends on the employee's job duties and the nature of your business, David said. It's important to consider the surrounding circumstances and what improvements you're asking the employee to make when deciding on a fair and reasonable period.

"If you are selling nuclear power plants, 30 days may not be enough time to have a meaningful outcome. If you are a clerk in the mail room, 30 days may be more than enough time," David told Business News Daily. "Each situation is different and must be structured fairly."

You should also establish certain points throughout the plan to check in with the employee about his or her progress, Lasater said. If the employee is not meeting the criteria specifically mentioned in the plan, this should be discussed with the employee during the check-in meetings, she said.

"Give specific information on how often the manager and employee will meet to discuss the employee's progress while on the performance improvement plan," she said. "It's important for the manager to stick to the plan. The manager's commitment to meeting with the employee on a regular basis emphasizes to the employee that the manager is committed to the [his or her] improvement."

Part 4: Outline the consequences

Your PIP must be crystal clear on what happens if the set expectations aren't met. This may be a loss of certain privileges, temporary job suspension or, as is most common, termination of employment.

While the employee does need to understand the gravity of the situation, focusing too heavily on the negative consequences will only further discourage and demotivate him or her. Instead, David said your employee should understand that you are implementing the plan because you are genuinely invested in his or her success at the company.

"Make it clear that your intent is that through this process, they will be able to be a part of the team going forward," he told Business News Daily. "The PIP has to be specific and allow for a reasonable chance for success."

Next steps: Should the employee be let go?

If, at the end of the PIP period, the employee has successfully met the plan's expectations, move forward and continue to make him or her feel like a valued member of the team. David reminded managers to keep the lines of communication open, and advised scheduling a follow-up meeting to ensure that the employee is still performing at satisfactory levels.

However, if the employee has still not made any marked improvements (or has only gotten worse), you may be faced with the difficult decision of letting him or her go. Before any dismissal, you should discuss the progress that was made or not made by the employee with HR, and review the plan documentation to make sure it supports a "for cause" termination, Cyrus said.

"The decision will become clearer to the manager and should not be a surprise to the employee," Lasater added.

If it is determined that termination is the right answer, David noted that your decision must be final and agreed upon by management and HR.

"If you did your job properly as a manager in the development of the PIP, you must be prepared to abide by what consequences were defined in the PIP for failure," he said.

It's never easy to fire someone, especially if you have a good personal relationship with that person. However, by completing a PIP, you offered the employee assistance in improving and gave him or her the opportunity to course-correct. For the good of the organization, you must let the employee go, and hopefully gain some insights about how to prevent similar issues with existing and future employees.

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How to Conceive a Girl Naturally

Are you interested to find out how your diet can drastically increase your chances to conceive a girl?

Did you know that you can greatly increase the odds of getting pregnant with a baby girl by eating certain foods?

Well, keep on reading this article to find out…

What Foods to Eat to Conceive a Girl
Some researchers have discovered that one of the most powerful factors that affect the human sex ratios is represented by the diet. More precisely, it has been noticed that a certain kind of diet seems to favor the conception of girls, while the occurrence of boys seems to be favored by another type of diet.

What Foods to Eat to Conceive a Girl

This article will present you essential details about the best diet to conceive a girl. Here is what you will find out by reading this post:

the main features of this dietary method
useful advice concerning this famous technique of gender selection
a brief history of it
what food items are recommended for conceiving a baby girl
pros and cons regarding this strategy.
8 Things to Know about the Diet for Conceiving a Girl
There are several aspects regarding this dietary method of human sex selection that you ought to know.

First of all, there are multiple diets that are supposed to help you conceive a female baby, all these diets having the same main idea which will be presented in this article.

Secondly, this gender selection method is not able to guarantee you the sex of your future child (its success rate is about 70-80%); when you are thinking on how to conceive a girl, diet method can only raise your odds of having a baby girl.

Thirdly, this technique can’t promise that, by following its diet, the women will even get pregnant at all (with any kind of baby: boy or girl).

Fourthly, you ought to ask your medical doctor for advice, prior to commencing to follow this diet; throughout the period of going on this diet, having a nutritionist, physician or gynecologist monitoring your health status is the best thing you can do.

Fifthly, it’s essential to know not only the benefits, but also the drawbacks of this diet, especially the contraindications and the potential side effects of this diet for conceiving a girl. For example, high blood presure, excess of calcium in the blood and the heart problems are some of the medical conditions that must stop the persons from going on this diet. Moreover, this diet is pretty unbalanced and, therefore, it might generate some illnesses, such as: excess of calcium in the blood, nervousness, etc. This is why it’s essential to avoid following an extreme diet, especially when you are expecting to get pregnant.

Sixthly, the diet recommended by this sex selection strategy (for example, the diet to conceive a girl) is actually a pre-pregnancy diet, i.e. a diet which should be followed only before becoming pregnant, because the fetal sex can be controlled only prior to the moment when that fetus is conceived. After the woman becomes pregnant, she must quit following this diet, even if the gender of her fetus is not the desired one, because it can’t be changed after the conception moment. It’s important to know that this diet must also be discontinued after having been followed for two or three months without becoming pregnant.

The seventh important thing that ought to be known by the persons trying to conceive a girl is that the future father should also follow this diet, just like his partner, the future mother; the psychological factor is the rationale behind this advice.

The eighth essential aspect related to this dietary method of gender selection is actually a warning; neither the women, nor their partners, should go on this diet for a long period of time, because they might get sick.

What Foods to Eat to Conceive a Girl
The principal idea of this dietary strategy of sex selection is very simple and it consists in modifying the proportion of four minerals in one’s diet. These four essential minerals actually tell you what to eat to conceive a girl.

he four minerals of the diet method (that is meant to help the women to predetermine the gender of their future baby) are these: calcium, magnesium, sodium, potassium. The first two of them, calcium and magnesium, are the “girl minerals”,  they are recommended for conceiving a female offspring.

More precisely, the women aiming for baby girls should increase their intake of these two “girl minerals”, and limit or decrease their intake of the other two minerals, sodium and potassium, which are the “boy minerals”, that is they are recommended for conceiving a male child.

The persons into the diet to conceive a girl ought to know that the future mothers (and also, for psychological purposes, their partners) should eat food items rich in calcium and magnesium, and poor in potassium and sodium. The foodstuffs that are famous for containing high levels of calcium and magnesium are the dairy products (cheese, milk, butter, etc.); there are also some fruits, cereals and vegetables (such as nuts, beans) that are rich in these two “girl minerals”.

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10 Foods That Will Boost Your Baby’s Brainpower

Are you concerned about the development of your baby’s brain? Do you want to raise a smart and intelligent baby? If you can relate to any of these situations, then you must give this post a read.

The first three years of a child’s life are critical for his brain development. The brain food for babies help in supporting the development of the baby’s brain.He figures out how to think, react and solve problems. Activities like playing games, listening to music and letting him explore his surroundings encourage the functioning of his gray cells. When it comes to nurturing your child’s brain, food plays a critical role. Read on to know about the foods that can boost your baby’s brain development.

10 Best Brain Food For Babies:

Here are ten foods that will boost your child’s brainpower.

1. Greek Yogurt:


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This acts like a super baby brain development food.Greek yogurt keeps the brain cell membranes flexible, helping the brain send and receive information. The B complex vitamins in Greek yogurt are necessary for the growth of brain tissues and neurotransmitters [1].

2. Vegetables:



Vegetables that have rich, deep colors are excellent sources of antioxidants. Antioxidants help to keep the brain cells healthy. Some of the best vegetables for the brain are sweet potato, pumpkins, and carrots. Green leafy vegetables like kale, chard, spinach and collard greens are rich in folate, which keeps dementia at bay. Kale contains Sulforaphane [2] and Diindolylmethane [3], which aid the growth of brain cells.

3. Broccoli:


Broccoli is another superfood for your baby’s brain. It contains DHA, which helps the neurons connect. It also has cancer-fighting properties.This makes it an excellent baby brain food.

4. Avocados:


Avocado is beneficial for brain health. It is a rich source of unsaturated fats, which promote blood flow to the brain. It also contains oleic acid, which protects myelin [4]. Myelin helps the information travel at a speed of 200 miles an hour. The high levels of B-complex vitamins in avocados reduce the risk of hypertension in babies.

5. Fishes:

Fatty fishes like salmon, tuna and mackerel contain omega 3 fatty acids [5], which provide the building blocks of the brain tissue. Omega 3 fatty acids aid the growth and function of the brain in babies. A regular consumption of fishes will improve your child’s mental skills.

[ Read: Fish Recipes For Babies ]

6. Eggs:



Egg is a storehouse of nutrition. It contains nutrients like omega 3 fatty acids, zinc, lutein and choline, which enhance concentration. Choline helps produce acetylcholine [6] or the memory stem cells. It helps to improve memory in babies.

7. Whole Grains:



Whole grains improve concentration in babies by providing their brain a constant supply of energy. It has a low glycemic index [7] and slowly releases glucose into the bloodstream, keeping your child alert throughout the day. It also contains folate, which is essential for the proper functioning of the brain.

8. Oatmeal:

A study reveals that kids who eat oats for breakfast perform significantly better in tasks that evaluate spatial memory. Oat is rich in Vitamin E, zinc and B-complex vitamins. Its high fiber content provides the kids with a steady stream of energy.


9. Berries:

According to research at the Tufts University [8], berries boost the cognitive functioning of rats. The high vitamin C content in berries improves memory in kids. It also prevents oxidative stress in the brain.


10. Nuts:

 Nuts
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Nuts like walnuts, almonds and peanuts are brain-friendly foods. The high levels of vitamin E in these foods prevent cognitive degeneration. Nuts also contain zinc, which enhances memory and brain development.

These super foods are replete with essential nutrients good for development of the brain, so make sure you stock them in your kitchen.

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