100 Ways You Can Have a More Sustainable Table

These days, it’s not just about eating right, it’s about eating sustainably. If you’re struggling to find ways to help green your grocery shopping, cooking and eating, there are a lot of things you can do that you may not even realize are options and that won’t take too much effort on your part. Whether you’re a college student, parent, or professional, consider some of these tips to make what you eat more sustainable and better for the planet.

Basics

These basics will get you well on your way to a more sustainable table.

1. Choose local. Local foods haven’t used loads of energy to be transported to your location, so look for local when you can.
2. Go organic. Why eat a bunch of chemicals if you don’t have to? Look for foods that are healthy and organic at the store.
3. Choose seafood wisely. You always want to make sure your seafood is sustainably harvested so you’re not contributing to over fishing.
4. Eat less meat. Producing meat takes a lot more resources and energy than producing plants, so eating less is a better choice for the earth.
5. Eat seasonal foods. Choose foods that are in season, as oftentimes, those that are out of season have been shipped in from far away or required a whole lot of resources to produce.
6. Forage for food. Food may be only a short walk away. Buy some books and educate yourself on the herbs and fungi you can find in your own backyard.
7. Eat in moderation. Don’t want to be wasteful? It can be as simple as just cooking and eating less.
8. Focus on plants. Plants should make up the bulk of what you eat if you’re looking to be sustainable.
9. Buy fresh, not processed. Processed foods require additional time, money and resources to make so stick to fresh when possible.
10. Avoid fast food. Fast food, aside from being nutrient poor, is often processed and comes with loads of unnecessary packaging.
11. Slow down. Want to eat less and waste less? Slow down, enjoy your food and take time to shop carefully.
12. Eat low on the food chain. The higher on the food chain you eat, the more toxins you’ll be exposed to.
13. Know when foods are harvested. Not sure when things like corn and tomatoes are in season? Look it up before you plan out what you want to eat.

At Home

Consider making your home a greener place to eat with these ideas.

14. Plant a garden. There is nothing more sustainable than growing your own fresh foods at home, and a garden can even be grown on a small patio.
15. Keep your refrigerator clean and running efficiently. It will use less energy, keep your foods fresher and generally prevent waste.
16. Use environmentally friendly pesticides. If you do plant a garden, there’s a good chance some pests will be drawn to it. Instead of breaking out the Raid, use natural remedies to rid your garden of the pests.
17. Save seeds. When cutting and preparing raw veggies, wash and save some of the seeds. You can plant them and grow the same kinds of plants in your own backyard.
18. Don’t use paper plates and plastic cups. With so many other options there’s no reason to use and throw away paper plates and cups.
19. Challenge yourself to produce less garbage. Wasting less means living more sustainably so push yourself to reuse and recycle everything you can.
20. Clean with non-toxic materials. You want to keep your kitchen clean and healthy, but you also don’t want harmful chemicals getting into your food. Consider making your own cleaning supplies or looking for green alternatives.

Cooking

Make sure your food isn’t just delicious but sustainable as well by taking a look at these tips.

21. Eat at home. When you eat at home you’ll know exactly what’s going into everything you eat.
22. Learn to bake bread. Baking your own bread is a great way to make sure you get whole grains and avoid the heavily processed stuff at the store.
23. Make all junk food yourself. Junk food isn’t good for you or the environment, but if you’re craving it make it yourself. It’ll take more effort and ensure you eat less.
24. Go raw. Raw foods are nutrient rich and require no energy to cook.
25. Buy cookbooks. Cookbooks, new or used, are a great way to learn about sustainable recipes and to try something new.
26. Bring your lunch. Making your own lunch will prevent you from eating fast food on your lunch break.
27. Be adventurous. Don’t be afraid to try something new when it comes to food. You may find healthy and sustainable foods you love.
28. Try tofu. Tofu can be a healthy and green substitute for meat in many dishes.
29. Try boxed wine. Boxed wine takes much less energy and resources to transport and these days there are many high quality varieties.
30. Add herbs. Adding herbs to a dish can make it more flavorful without making it less healthy. Plus, herbs are easy to grow on your windowsill.
31. Try new recipes. You never know when you’ll run across something that will be your new favorite dish.

Shopping

These tips will help you become a master sustainable shopper in no time.

32. Check out farmer’s markets. Farmer’s markets are great places to find local and fresh foods.
33. Stick to the real thing. Rather than go for chemical laden substitutes, stick to the real thing. Like buying butter instead of margarine, for example.
34. Join a local CSA. You’ll get your fill of seasonal produce and you might even save money.
35. Buy in bulk. Bulk foods are cheap, have no packaging and are often healthy for you.
36. Bring your own bags. Always bring your own cloth bags to the store rather than using plastic bags.
37. Look for fair trade. Make sure things like coffee, tea and chocolate are fair trade so you know they haven’t hurt the environment or the people who produced them.
38. Read the label. Some foods look healthy and green but really aren’t. Always be sure to know what the label really says.
39. Find coupons. Shopping sustainably isn’t always cheap, so look for coupons to help reduce the cost.
40. Make a grocery list. When you have a list you’ll be less tempted to buy things you don’t really need.
41. Know what foods are important to buy organic. Some foods are much more important to buy organic than others, so know what you should be looking for before you go.
42. Look for heirloom varieties. These are not genetically modified and have been the same, delicious products for centuries.
43. Look for foods with little or no packaging. Less packaging means less waste, so avoid heavily packaged items.
44. Stop buying bottled water. Millions of water bottles used every years means tons upon tons of waste. Stop buying bottled and get your own reusable bottle.

Health

Sustainability isn’t good for the earth but is also great for your health, as these pointers show.

45. Avoid additives.They don’t really add much to your food and can harm the environment.
46. Buy fewer preservative-laden foods. Stick to fresh foods when you can to avoid eating tons of preservatives.
47. Avoid lite or non-fat foods. These often aren’t healthy at all and have tons of chemicals in them. Simply eat less of another, greener food instead.
48. Cook whole foods. Unprocessed, whole foods are the best and healthiest for you to eat.
49. Know what you’re eating. Always make sure to look at the ingredients on any packaged food to see what’s really in there.
50. Make sweets a treat. You don’t have to cut out sweets altogether, but make sure they’re a treat. Sugar often undergoes a lot of processing and isn’t good for you or the environment.
51. Focus on colorful foods. By eating a wide variety of colors of food, you’ll get the nutrient and vitamins you need. Plus, these foods are more likely to be fresh and healthy.
52. Eat “real” foods. Don’t go for fake, processed and empty foods. Stick to the stuff that comes straight from the farm to your table.
53. Bring your own beverages. If you have your own bottle of water you won’t want to buy sugary drinks or bottled water.
54. Look for whole grains. Whole grains need less processing and are better for your body.
55. Keep an eye on drinks as well. Drinks, even fruit juices, can be loaded up with sugar. Read labels carefully to ensure you’re getting what you really want and nothing else.

Meat Eating

Meat production takes a lot more energy and resources than that of veggies. You don’t have to give up meat altogether, but consider these ideas to cut back.

56. Look for grass-fed meats. Cows that have been fed grass will be healthier and produce better quality meat.
57. Buy meat directly from farms and share. It can be cheaper and more sustainable to buy a large cut of meat directly from a farm and split it up between yourself and other sustainably minded friends.
58. Cut back on beef. Cows produce methane which adds to the greenhouse effect.
59. Use meat as seasoning. Meat doesn’t always have to be the focus of your meal. Use it as a topping instead.
60. Cut meat in half. If you want to eat less meat, simply cut the recommended amount in a recipe in half.
61. Cut out meat from one meal a week. Many are embracing the sustainable idea of a Meatless Monday.
62. Use FishPhone. Not sure if that fish is a sustainable one? Use FishPhone to find out while you’re at the store.
63. Make sure your animal products are chemical free. Look for meats that are labeled organic and hormone free.
64. Look for free range. These animals are more likely to have been raised on a smaller farm rather than a factory one. Of course, some labels are misleading, so always research what you’re buying.

Conservation

These tips will help you live out the old adage, “waste not, want not.”

65. Recycle food containers. Those take out containers can have a new life if you use them to store things, put food in them or send leftovers home with friends.
66. Used boiled water to cook twice. Boiled water can cook the food you boiled as well as something else if you keep the lid on.
67. Fill up your freezer. A full freezer is more efficient and uses less energy.
68. Don’t peek in the oven. It lets the hot air out and requires more energy to keep it hot.
69. Conserve water when doing dishes. Turn the tap off between washing and rinsing your dishes.
70. Don’t waste energy or water while cooking. It’s easy to get busy and forget to turn off the tap or keep a burner on too long. Be mindful of your waste in the kitchen.
71. Filter your own water. Don’t mess around with bottled water. Instead, filter your tap water with a faucet attachment or pitcher.
72. Use fewer paper towels. Most spills and messes can just as easily be cleaned up with a cloth towel.
73. Bike to the store. When you’re going shopping, try to bike instead of drive. It’s great exercise and you’ll save the gas.
74. Start a compost pile. You’ll throw out a whole lot less when you have a compost pile for all your food waste.
75. Use the greens. Greens from plants like beets usually end up in the compost but you can use them in a wide variety of recipes and they’re nutritious.

DIY

These ideas will require some elbow grease to get started but can be great ways to get more sustainable.

76. Buy or make a lunch box. Making your own lunch box can be simple and fun and will give your lunch a personal and green touch.
77. Can your own foods. Canning is a lot easier and a lot less dangerous than you might think (exploding pressure cookers are a thing of the past.) A few supplies can set you on the way to canning fresh produce from your garden.
78. Make your own cereals. Buy in bulk and combine to make your own healthy, green cereals.
79. Freeze, pickle and dry. There are numerous ways you can preserve fresh fruits and veggies from your own garden or the farmer’s market.
80. Make your own grocery bags. Most fabric stores now sell material perfect for sewing your own grocery bags let you make as many or as few as you need.

Eating Less, Spending Less

Here you’ll find some ideas that will help you tighten your belt, literally and figuratively.

81. Buy smaller plates and glasses. They’ll help you feel like you’re eating more without actually eating more at all.
82. Make your own coffee. Instead of heading to the coffee shop every day, make your own coffee at home. It’s cheaper and less wasteful when you use your own mug.
83. Cook simple meals. Simple meals use fewer ingredients and are less likely to end up in waste.
84. Leave some leftovers. You don’t have to eat every bite of the meal you make. Leave some for lunch tomorrow and you’ll only have to cook once.
85. Reduce your calorie intake. Eating fewer calories not only means using less food but can actually help you live longer.
86. Plan meals ahead. By planning your meals, you can help ensure you use everything you buy at the store.
87. Try to prevent food waste. Don’t buy foods you know you won’t eat or stock up before you go out of town. You’ll save money and food by being mindful.
88. If you’re full, stop eating. There’s no sense in eating when you’re not full. You’ll be healthier and happier and a result.
89. Eat more frequent, smaller meals. These will help keep you full and eventually help you eat less altogether.
90. Choose nutrient dense foods. When foods are full of nutrients you need to eat less to get full and get the nutrition you need.

Social

Going sustainable doesn’t have to be a solo endeavor. Check out these ways to get social with your sustainability.

91. Eat with other people. It will make eating a more social and enjoyable experience and you’re likely to eat less.
92. Enjoy food. Take the time to slow down and really enjoy what you’re eating.
93. Start a community garden. Get involved in your community and help initiate a community garden movement so that others can eat green too.
94. Use the web. The web is a great place to learn about sustainable eating and meet others who share your ideals.
95. Find friends who share a desire to eat green. It’s easier to stick to green habits when you have people to support you.
96. Support green eateries. If restaurants in your area are trying to go green, check them out and support their efforts.
97. Get involved. If there are community groups in your area focused on slow food and sustainable living, see what they’re about and maybe even join up.
98. Talk to others. Talking to other people about eating sustainably is a great way to learn more and share ideas.
99. Get educated. Don’t feel like you know enough about eating sustainably? Get on the web, read a book, take a class and keep learning.
100. Take cooking classes. If you don’t know how to cook an eggplant or how in the world to cut up an artichoke, take some classes. The more you know about cooking the better you’ll be at preparing fresh and healthy foods.

Things You Might Be Saying Wrong

You never mean: Could care less

You always mean: Couldn't care less

Why: You want to say you care so little already that you couldn't possibly care any less. When the Boston Celtics' Ray Allen said, "God could care less whether I can shoot a jump shot," we know he meant exactly the opposite because 1) God has other things on his mind, and 2) God is a Knicks fan.

You might say: Mano a mano

You might mean: Man-to-man

Why: You don't speak Spanish by adding vowels to the end of English words, as a columnist describing father–teenage son relationships seemed to think when he wrote, "Don't expect long, mano a mano talks." Mano a mano (literally, "hand to hand") originated with bullfighting and usually refers to a knock-down, drag-out direct confrontation.

You might say: Less

You might mean: Fewer

Why: In general, use fewer when you're specifying a number of countable things ("200 words or fewer"); reserve less for a mass ("less than half"). So when you're composing a tweet, do it in 140 characters or fewer, not less.

You never mean: Hone in

You always mean: Home in

Why: Like homing pigeons, we can be single-minded about finding our way to a point: "Scientists are homing in on the causes of cancer." Hone means "to sharpen": "The rookie spent the last three seasons honing his skills in the minor leagues." But it's easy to mishear m's and n's, which is probably what happened to the Virginia senator who said, "We've got to hone in on cost containment." If you're unsure, say "zero in" instead.

You might say: Bring

You might mean: Take

Why: The choice depends on your point of view. Use bring when you want to show motion toward you ("Bring the dog treats over here, please"). Use take to show motion in the opposite direction ("I have to take Rufus to the vet"). The rule gets confusing when the movement has nothing to do with you. In those cases, you can use either verb, depending on the context: "The assistant brought the shot to the vet" (the vet's point of view); "the assistant took the shot to the doctor" (the assistant's).

You might say: Who

You might mean: Whom

Why: It all depends. Do you need a subject or an object? A subject (who) is the actor of the sentence: "Who left the roller skates on the sidewalk?" An object (whom) is the acted-upon: "Whom are you calling?" Parents, hit the Mute button when Dora the Explorer shouts, "Who do we ask for help when we don't know which way to go?"

You almost never mean: Brother-in-laws, runner-ups, hole in ones, etc.

You almost always mean: Brothers-in-law, runners-up, holes in one, etc.

Why: Plurals of these compound nouns are formed by adding an s to the thing there's more than one of (brothers, not laws). Some exceptions: words ending in ful (mouthfuls) and phrases like cul-de-sacs.

You almost never mean: Try and

You almost always mean: Try to

Why: Try and try again, yes, but if you're planning to do something, use the infinitive form: "I'm going to try to run a marathon." Commenting on an online story about breakups, one woman wrote, "A guy I dated used to try and impress me with the choice of books he was reading." It's no surprise that the relationship didn't last.

You almost never mean: Different than

You almost always mean: Different from

Why: This isn't the biggest offense, but if you can easily substitute from for than (My mother's tomato sauce is different from my mother-in-law's), do it. Use than for comparisons: My mother's tomato sauce is better than my mother-in-law's.

You almost never mean: Beg the question

You almost always mean: Raise the question

Why: Correctly used, "begging the question" is like making a circular argument (I don't like you because you're so unlikable). But unless you're a philosophy professor, you shouldn't ever need this phrase. Stick to "raise the question."

You might say: More than

You can also say: Over

Why: The two are interchangeable when the sense is "Over 6,000 hats were sold." We like grammarian Bryan Garner's take on it: "The charge that over is inferior to more than is a baseless crotchet."

You almost never mean: Supposably

You almost always mean: Supposedly

Why: Supposably is, in fact, a word—it means "conceivably"—but not the one you want if you're trying to say "it's assumed," and certainly not the one you want if you're on a first date with an English major or a job interview with an English speaker.

You might say: All of

You probably mean: All

Why: Drop the of whenever you can, as Julia Roberts recently did, correctly: "Every little moment is amazing if you let yourself access it. I learn that all the time from my kids." But you need all of before a pronoun ("all of them") and before a possessive noun ("all of Julia's kids").

You might say: That

You might mean: Which

Why: "The money that is on the table is for you" is different from "the money, which is on the table, is for you." That pinpoints the subject: The money that is on the table is yours; the money in my pocket is mine. Which introduces an aside, a bit of extra information. If you remove "which is on the table," you won't change the meaning: The money is for you (oh, and unless you don't want it, it's on the table). If the clause is necessary to your meaning, use that; if it could safely be omitted, say which.

You never mean: Outside of

You always mean: Outside

Why: These two prepositions weren't meant for each other. Perfectly acceptable: "Wearing a cheese-head hat outside Wisconsin will likely earn you some stares and glares (unless you're surrounded by Green Bay Packers fans, that is)."

You might say: Each other

You might mean: One another

Why: Tradition says that each other should be used with two people or things, and one another with more than two, and careful speakers should follow suit: "The three presenters argued with one another over who should announce the award, but Ann and Barbara gave each other flowers after the ceremony." (By the way, if you need the possessive form of either one when writing that business letter, it's always each other's and one another's; never end with s'.)

8 Confusing Pairs

leery, wary: suspicious
weary: tired

farther: for physical distance
further: for metaphorical distance or time

principle: rule
principal: of your school

compliment: nice thing to say
complement: match

continual: ongoing but intermittent
continuous: without interruption

stationary: stands still
stationery: paper

imply: to suggest a meaning
infer: to draw meaning from something

affect: typically a verb, meaning "to act upon or cause an effect"; as a noun, it's "an emotional response"
effect: typically a noun, meaning "something produced," like a special effect; as a verb, "to bring about," as in "to effect change"

Unusual Diet Tips

1. To work out just how many calories you can eat daily, multiply your ideal body weight in pounds by 14.

2. People who have acupuncture once a week lose an extra 4.5 kg (10 lb) in three months. Applying needles at pressure points is thought to trigger electrical pulses that suppress appetite.

3. Sprinkle cinnamon into a yoghurt each day to burn fat. The spice is a powerful metabolism-raiser. Half a teaspoon a day is enough to burn an extra kilo a month.

4. Take lunch breaks away from your desk. You’ll consume 250 fewer calories in a day than those who eat as they work.

5. Have a laugh. A good strong laugh for 10-15 minutes a day increases weekly energy consumption by up to 280 calories.

6. A glass of carrot juice a day will help you lose 4lb over 12 weeks compared with non-juice drinkers. It’s high in fibre and nutrients that help burn blubber.

7. Take a calcium supplement. You’ll lose 2.6 per cent more fat than those who don’t.

8. To burn more calories, listen to music that builds in tempo during your workout. It’ll help guard against fatigue.

9. Red meat can help you lose weight. It packs a lot of the proteins that help you maintain muscle mass – and muscle burns four times as many calories as fat.

10. Don’t exercise alone. Train with friends and you’ll lose a third more weight than if you go on your own. You’ll maintain motivation by exercising socially, and benefit from mutual encouragement.

11. Eat red peppers. They contain capsaicin, the chemical that gives them their distinctive taste and which boosts your resting metabolic rate by 25 per cent.

12. Stress at work is the biggest cause of over-eating. Controlled breathing for two minutes, focusing on your diaphragm, will dampen hunger pangs.

13. Exercising first thing in the morning helps you to burn fat faster. You’ll shed a kilo quicker than at any other time, as your body will be forced to tap into your fat reserves for energy.

14. Eat three 250-calorie protein-rich snacks a day between meals- for example, a sliced chicken breast, or a 185g tin of tuna in spring water with low-fat mayo on crisp bread. Those who do so are 30 per cent more likely to lose weight.

15. Turn off your TV while you eat, as the distraction postpones the point at which you stop eating. This can cut 3.5 kg (almost 8 lb) of weight gain each year.

16. Drizzle on some soy sauce to shed the pounds. Research shows soy proteins interact with receptors in our brains that tell us we’re full.

17. Slice your food to consume 20 per cent fewer calories. People rate sliced servings as 27 per cent larger than equal amounts of whole veg – and so pile less onto their plates.

18. Hit the treadmill. The running machine is the best tool in the gym to burn the most calories in the shortest time.

19. Eat vitamin-filled melon followed by protein-rich egg for the perfect fat-fighting breakfast. The eggs even break down the melon’s carbs.

20. A daily glass of red wine can stop you putting on fat, especially around your belly. Resveratrol from the grapes inhibits the development of fat cells around your waist.

21. Tune in to classic FM. By listening to relaxing music while you eat, you’ll consume less, as you’ll chew at a more leisurely pace and be more in tune with your body, so you stop eating when you feel full.

22. Chew sugar-free gum for 15 minutes after eating, and again two hours later, to cut snack cravings.

23. Eat pomegranates. Their seed oil reduces the body’s abilities to store fat, and they’re so sweet they’ll curb your desire for sugary snacks.

24. Fire up the BBQ to grill the calories in your meat. Barbecuing meat lets extra fat escape while it cooks.

25.Avoid energy drinks. Their energy is released too quickly and they can make you fat.

26. Sip green tea. It contains a compound that reacts with caffeine to boost fat oxidation and resting metabolism by 20 per cent.

27. Eat chilli con carne once a week. An enzyme in kidney beans tells the body to break down stored fat instead of carbohydrates for energy, while mince boosts your metabolism.

28. Choose spinach ahead of other greens. It packs double the fibre, which helps the body process fats more efficiently.

29. Swap your regular cheese for goat’s cheese. It’s 40 per cent lower in calories than cheese made from cow’s milk.

30. Add lentils to each meal to lose more than 7kg (more than 15lb) in ten weeks. The pulses are packed with the amino acid leucine, which burns fat fast.

31. Eat ‘good’ fats to burn fat. Eggs, walnuts and rapeseed oil are all good for this, and also help cut the risk of heart disease.

32. Drink juice with ‘bits’ in. The extra fibre makes you feel fuller for longer.

33. Eat breakfast. Those who fail to kickstart their metabolism with a meal first thing eat 100 more calories a day

34. Take a daily borage seed oil capsule – pressed from seeds of the starflower – to stay slim. Eighty per cent of people found it helped keep weight down.

35. Eat an apple 15 minutes before a meal. You will consume an average of 187 fewer calories if you do.

36. Drizzle a little olive oil on salads. Its ‘good’ fatty acids trigger a protein that tells your body it’s full, to prevent you from overeating.

37. Putting tomatoes in your sandwiches will keep you feeling fuller for longer and make you less likely to gorge on postlunchtime snacks. The fruit suppresses the hormone ghrelin, which is responsible for hunger pangs.

38. Leave a maximum of three hours between meals. This ensures your metabolic rate doesn’t fluctuate.

39. Eat pineapple. It’s not only a great snack to spark your metabolism, it contains bromolina which helps break down protein.

40. Eat bread with lupin seeds. They’re particularly high in fibre, so will keep you feeling fuller for longer. Go to goodnessdirect.co.uk.

41. Add paprika to meals. Its ground red peppers contain six times the vitamin C of tomatoes, crucial for helping your body to turn fat into energy.

42. Vinegar-based food dressings contain acetic acid, which speeds up the rate at which your body burns fat. Add a few glugs of vinaigrette or vinegar daily to salads and sauces.

43. Sit down at a table to eat. You’ll con- sume a third less than when munching on the move.

44. Eat blue corn tortilla chips. They have half the fat of standard crisps and also release sugar more slowly into the bloodstream, which controls insulin levels and slows weight gain.

45. Eat with others. Research shows people tend to match their food intake to their dining partner. Eating with a lady friend should mean 35 per cent fewer calories.

46. If it didn’t grow, walk or swim, don’t eat it. Processed foods are loaded with unhealthy transfats and artificial sweeteners.

47. Walk around after exercise to keep your fat-fighting enzymes working. Sitting for too long deactivates them.

48. Swap full-fat milk for skimmed in tea and with cereal. Not only does skimmed milk have half the calories, it actually has more calcium and phosophorous, which increase fat breakdown in cells.

Timeless Nutrition Tips for Any Age

1 Limit junk food or don’t eat it at all. – Whatever junk food you have in your kitchen, throw it out and replace it with healthy foods and snacks. Look into other ways to comfort yourself and think of food as nutrition, not entertainment or emotional fodder.

2 Go on a healthy food shopping spree. – Don’t look at prices. Buy items that are healthy and appealing. Fill your cupboards, pantry and fridge with healthy foods so you will not feel like your kitchen is empty.

3 Limit eating out. – Most restaurant food has high amounts of sodium, sugar and fat. There are few exceptions. Spend more time with family or friends cooking together, or enjoy cooking for yourself.

4 Visit a farmer’s market. – Because farmers markets make buying healthy food fun and interesting. Most of the produce will be freshly picked, and taste heavenly compared to the refrigerated and thawed produce we get at grocery stores. Many farmer’s markets have healthy homemade jams, local honey, hot sauce, or pickled this and that.

5 Cut out the white stuff. – Sugar has zero nutrition. Cut out high fructose corn syrup and artificial sweeteners, too. Sugar is linked to the growing obesity epidemic in the US and the rising rates of diabetes. It is also linked to heart disease, which remains the number one killer of people in the US. Use natural sweeteners in baking like raw honey, date sugar or molasses, which retains high amounts of nutrients.

6 Exercise. – No level of nutrition can make up the difference for lack of exercise. Walking counts, as does taking the stairs instead of the elevator.

7 Eat at a table. – According to Michael Pollan’s book, Food Rules: An Eater’s Manual, “No, a desk is not a table. If we eat while we’re working, or while watching TV or driving, we eat mindlessly, and as a result eat a lot more than we would if we were eating at a table, paying attention to what we’re doing. When eating somewhere other than a table, stick to fruits and vegetables.”

8 Eat smaller portions by buying smaller plates.- According to Brian Wansink, author of Mindless Eating: Why We Eat More Than We Think, in a study focused on size illusions, “People with a large bowl and a three-ounce scoop dished out 57 percent more ice cream than those given a smaller bowl and smaller scoop.”

9 Cut out ‘beverages’ and drink water. – Water is free, whereas most beverages come with a price – a health price and a financial price. One popular 12-ounce soda boasts a whopping 150 calories, and it offers no nutrition. As a treat, drink tea instead of soda.

Five Reasons Why You Must Go to Sleep Early

1 Going to Sleep Early is Very Important for the Liver’s Health

37 years old doctor from National Taiwan Hospital shocked his colleagues since he was diagnosed having a liver cancer although he always does laboratorial test (GOT, GPT and Liver Function Index). Despite that the doctor diligently does the test, there is a possibility that the disease is undetected. There is no better way to avoid the liver disease rather than preventing the disease as early as possible. And sleep is essential thing we must do to prevent liver disease as from 11.00pm till 01.00am, de-toxification process in our livers occur. This process will be optimal when we are sleeping deeply. Sleeping early and help you liver works well.

2 Going to Sleep Early is Good for Our Antibody System

Researches have shown that, when healthy people miss sleeping early their body will susceptible to infection. This is because at 9.00pm till 11.00pm de-toxification process in our lymph gland is occurring. This process must happen in calm situation. If someone still works during 9.00pm till 11.00 continuously, it will bring negative impact to his/her health. That’s why the research also shows that every hour of sleep we get before midnight is twice as beneficial as the hours after midnight.

3 Going to Sleep Early is Good for the Metabolism


There are some persons who have habit sleep too late after midnight and wake up too late till afternoon. They think it is all right as long as their sleeping duration is fulfilled. This thing will disorganize the exile of useless substances from our body. Our ability to sustain exertion is as vital to our health as what we eat and drink.

4 Breakfast is Essential to Our Health

In the morning, from 7.00am till 09.00 our intestines absorb nutrient from food. This means we must have breakfast. Research shows that for the sick people it is better to have breakfast before 06.30am. Breakfast is essential to our health. For they who cannot wake up early, it is good to have breakfast at 09.00 till 10.00am rather than not having breakfast at all. And very practically speaking, in order to be able to rise early in the morning to have breakfast, we have to get to bed early.

5 Getting to Bed Too Late Will Have a Negative Impact on Our Performance

There is no substitute for night sleep. Some people take a nap in the afternoon. It still cannot substitute the benefits we get when we sleep at night. Without enough sleeping in the night we lose our ability to concentrate and make complex decisions. Sufficient sleep at night is the foremost factor in a person’s ability to sustain a high performance level, cope with stress, and feel a sense of satisfaction in life. Getting enough sleep directly impacts our moods and emotions, our ability to think creatively and respond quickly.

Dangerous Beauty

Foods That Boost Every Type of Bad Mood

Stressed: Eat Chocolate


The scenario: It’s Friday at 6:30 p.m. You’re hungry, tired and late for your dinner date. You were supposed to be out of work an hour ago, but your boss has asked you for a favor…again. The stress is building, so what can calm you down fast? Now’s the time to pull out the chocolate bar hiding in the back of your desk drawer. Experts say that chocolate—particularly dark chocolate—may help reduce the stress hormones that are swarming in your body. In fact, a recent study by researchers in Switzerland, published in the Journal of Proteome Research, found that eating just a smidge of dark chocolate (about 1.4 ounces) has the power to lower the stress hormones cortisol and catecholamines in the body, reducing your anxiety and giving you a better chance to get the job done—and make your date.

Sluggish: Eat a Spinach Salad


Can’t concentrate? Trouble keeping your eyes open? Skip the coffee and have a spinach salad instead, says Joanna Dolgoff, MD, author of Red Light, Green Light, Eat Right. “Folic acid, or folate, helps your body to process and lower homocysteine levels,” says Dr. Dolgoff. “High levels of homocysteine are associated with damage to blood vessels, in addition to interfering with the flow of blood and nutrients to the brain. Impaired blood flow may leave you feeling sluggish or slow to process or recall information.” The best way to get a boost? Eat folate-rich foods like spinach and other leafy green vegetables as well as potatoes, fortified breads and cereals, beans, peas and mushrooms.

Cranky: Eat an Apple with Peanut Butter


Did you snap at your kids…and the telemarketer on the phone? Crankiness can be a sign that your body needs fuel. Just be sure to refuel the right way: with foods that don’t leave you with a blood sugar crash an hour later, setting the crankiness cycle in motion all over again. To blast irritability, “eat combination foods at each meal and snack,” says Dr. Dolgoff. “Combination foods contain a carbohydrate in combination with either some protein or some fat. Carbohydrates are a great source of energy that quickly burns out. Adding some fat or protein will slow the digestion process, causing your sugar and energy levels to remain stable for a longer amount of time. A great example of a combination snack is an apple with peanut butter. The apple is your healthy complex carbohydrate and the peanut butter is a healthy fat. Combining these powerhouse foods tastes delicious and gives you energy that lasts for hours!”

Anxious: Eat a Salmon Burger


Worrying about your finances, your marriage, your kids? If anxiety and worries are consuming your day, consider heading out to lunch with a friend. The conversation will do you good, and so will the meal—if you order salmon, which is one of the richest sources of omega-3 fatty acids, a nutrient that may help tame your anxiety. "Regular consumption of omega-3s has extensive research support for both the prevention and treatment of clinical depression. And there's growing evidence that omega-3s also help reduce anger and irritability,” says Stephen Ilardi, PhD, author of The Depression Cure. While there are plant-based sources of omega-3s, Dr. Ilardi says it’s best to stick with fish: “The specific form of omega-3 that most strongly boosts mood is found most abundantly in coldwater fish such as salmon, herring, sardines and mackerel,” he says.

Angry: Sip Green Tea


Maybe your neighbor’s dog barked all night long and kept you up or your coworker took credit for a project you worked on over the weekend. Whatever the reason for the grrrrrrs, if you need to calm down fast, consider sipping a cup of green tea, says Jacob Teitelbaum, MD, a researcher, nutrition expert and author of Beat Sugar Addiction NOW! Here’s why: “Green tea contains theanine, which calms you and helps you maintain clear concentration and focus,” he says. Green tea’s modest amount of caffeine won’t send you into an angry rage, either; it’s gentler on your body than coffee.

Sad: Eat Whole-Grain Cereal with Lowfat Milk


Need a happiness boost? While the source of your sadness could be work- or relationship-related, it also may have something to do with a deficiency of vitamin D in your diet. “This nutrient has many different roles in the body, one of which is to help in the production of serotonin,” says Dr. Dolgoff, explaining that serotonin is a neurotransmitter known as the “feel-good hormone” that can help you feel calm, relaxed and happy. If you’re low on vitamin D, you may be affecting your body’s ability to stabilize your mood and reduce feelings of depression. To boost your intake of vitamin D, turn to lowfat fortified milk, fortified cereals or mushrooms. “Depending on your diet, you may also need to take a calcium and vitamin D supplement,” adds Dr. Dolgoff.

PMS: Eat an Egg-Salad Sandwich


If your go-to PMS meal usually comes in the form of comfort food (mac ’n’ cheese, potato chips, ice cream) consider making an egg-salad sandwich instead. In the days before your period, it’s normal for women to begin craving carbohydrates, says Stella Metsovas, BS, CN, a nutritionist in private practice in Laguna Beach, California. And for good reason: Carbs help your body boost its serotonin levels, in turn helping you improve your mood. But avoid high-sugar, high-fat carbohydrates, like doughnuts or chips, which can leave you feeling sluggish—or worse, grumpy—after your blood sugar spikes, then drops. Opt for whole grains, such as whole-wheat bread, and for extra PMS-zapping strength, pair them with tryptophan-rich protein such as eggs, sunflower seeds or turkey, which may enhance the release of serotonin, adds Metsovas. An egg-salad sandwich on whole-grain bread offers the perfect carbohydrate-tryptophan combination. Try tip: Cut the mayo and mix your diced hard-cooked eggs with a teaspoon of fat-free or lowfat plain Greek yogurt and half a teaspoon of whole-grain Dijon mustard.

Photos by Peter Beste

Peter Beste is a famous documentary photographer from NYC. He travels the world making photos of interesting people and places - Houston hip hop scene, strip clubs of London, girls from Bogota, Columbia, etc.