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Kaiser Permanente Total Health Tips


  1. The good fats

Somewhere along the line, all fat got a bad rap. While all fats (including saturated fat) should be consumed in limited amounts, some types — monounsaturated and polyunsaturated — are considered healthy and should make up the majority. Try these healthy picks:

  • Throw a few into your next salad. Or try this modified muffaletta sandwich jam-packed with Kalamata tapenade and savory summer offerings. Olive oil offers the same benefits, but watch your pour — 1 tablespoon adds over 13 grams of fat.
  • Flax (and other types of) seeds. Roasted flax seeds have an irresistible, nutty flavor. Grind them and toss into a souped-up smoothie with fresh strawberries, cinnamon, and coconut milk. Act the smoothie alchemist and try other combinations.
  • One large egg has about five grams of fat, three of which are unsaturated. Eggs are also an inexpensive, complete protein source. Hard-boil a few to have on hand for salads or a quick, naturally packaged snack.
  1. Midday pick-you-ups

Give the break room coffee pot a rest. The next time you find yourself drawing blanks, try these tips instead to refocus, boost your energy, and relax for a moment:

  • If you’ve been sitting for hours at a time, it feels good to get up and move around. No need for contortions. Just taking 5 or 10 minutes to stand up and do a series of stretches will not only get you out of your seat, but also relieve tension.
  • Read for fun. Your email doesn’t count. Let your mind take a cheap vacation and indulge in a short pleasure read about your favorite hobby or travel destination.
  • Perform an act of kindness Write a thank-you email or post a sticky note on your co-worker’s desk saying how much you appreciate their help on that last project. Only five minutes of your time can spread happiness to others and you, too.

Are you ready to bump your midday slump?