Almonds, salmon, blueberries and 17 more foods that will make you more alert, energetic and ready to take on the world.

It’s three in the afternoon, your energy is flagging and all you want to do is take a nap, but instead you have to sit through a boring meeting. While you could just have a second – or seventh – cup of coffee, you could also have some pumpkin seeds, an apple, a few red bell pepper slices with hummus or a piece of dark chocolate. These 20 foods can help relieve fatigue, sharpen your focus and give you the jolt of energy that you need to avoid falling asleep at your desk.

Be pure. Be sexy. Be a nurturer. Don’t breastfeed in public. Messages to women are more conflicted than ever.

We live in an advanced era of cloud computing, virtual personal assistants and cars that can parallel park themselves. So why is it that women so often feel like we’re still living in the dark ages? The question of whether we should even have access to birth control is still a part of our everyday political discourse. Fathers are symbolically claiming their daughters’ virginity. We’re slammed with objectifying ads that tell us to be more sexy, then shamed for claiming our sexual identities. And perhaps the saddest part of all is that it isn’t just men who are forcing these forms of suppression and control onto women’s bodies; the pressure comes from other women, too.

Delicious, nutrient-dense foods like chocolate and avocado can help you lose weight.

When trying to lose weight, we tend to fixate on the foods we aren’t supposed to eat. We salivate over cheesecake at the coffee shop, eyeball our partners’ pizza and dream about cheese, glorious cheese. Instead, shift the focus to the delicious and healthy foods that actually speed up metabolism, aiding in weight loss and preventing the storage of more fat. You might just get so hooked on green tea, yogurt, avocado and hot peppers that you find yourself cheating on your former favorites, not on your diet.

Separate your real friends from your frenemies.

Your friends are your support system, your partners-in-crime. They’ll laugh over stupid reality shows with you, protect you from creepsters at the bar, bring you soup when you’re sick and tell you the truth when you need to hear it. They’re like family, except you can control who they are. So exercise that right. If your friends don’t give you that warm and fuzzy feeling, maybe you aren’t surrounding yourself with the right people.

Beneficial bacteria and other microorganisms that make the world go round.

Our planet is home to about 5 trillion trillion bacteria, a number that seems too huge to contemplate. That may sound scary to people who think of bacteria as nasty little bugs that just want to make us sick, but the fact is, tiny organisms like bacteria, fungi and protists are absolutely essential both to the health of our bodies and to that of the entire planet. Unseen and under-appreciated, these organisms play a huge role in marine food chains, the growth of forests, climate change and our own digestive systems.

Sometimes, you’re better off moving on.

You’re feeling ill-at-ease, and you just can’t quite put your finger on the cause. You’re uninspired. Stifled. Frustrated. It’s time to examine your life, starting with the town you live in. Is the home you’ve chosen holding you back? If any of these 10 signs apply to you, from lack of enthusiasm for eco-friendly programs to intolerance of the differences of others, a fresh start in a new place might just do wonders for your well-being. Or, if you’ve got the stomach for it, maybe you should stay and fight for the things you believe in. Either way, it’s time for a change, baby.

Don’t stay for the wrong reasons.

Sometimes, relationships are like ugly old sweaters: they’re not flattering, they don’t make you feel good, and they’re actually kind of scratchy, now that you think about it. But they’re so familiar, you just can’t bear to get rid of them. Consider giving yourself room for something better – or just have fun being single for a while. Here are signs it may be time to part with the familiar.

Has your cubicle got you comatose? Here are some warning signs that it’s time to launch your conscious career.

Most of us spend more time with our colleagues and bosses than our partners, kids and friends. If that’s not motivation to make sure your job is a good fit, what is? The job you choose can determine how physically and mentally healthy you are, your standard of living, your future prospects and whether you look back at your life at the brink of death and feel like you did your best. Consider these 10 signs that it’s time to quit, and you might just set yourself onto a much more fulfilling path.