What Are the Most Addictive Foods?

It’s not just you. There are some foods that we just can’t get enough of—even when we have had enough. Interestingly these are not the whole, unprocessed, high-fiber foods found in nature. They are highly processed foods high in fat, sugar or both.

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It’s Not a Lack of Willpower

It’s not a lack of willpower that causes the overeating of addictive foods. These foods overload the pleasure centers in the brain. The more we eat these foods, the more we crave them. Not only that, but we build up a tolerance so it take more of the addictive food to provide the same level of satisfaction.

It’s Intentional

Food companies intentionally make and promote foods to have these addictive qualities—looking out for their bottom line, not our health. After all, if they get you addicted to their particular brand of unhealthy food, they hope to have a customer for life.

Most Addictive Foods

Pizza Cheeseburgers Rolls
Chocolate Pop (regular) Buttered Popcorn
Chips Cake Breakfast Cereal
Cookies Cheese Gummy Candy
Ice Cream Bacon Steak
French Fries Fried Chicken Muffins

Do You Have a Food Addiction?

The Yale Food Addiction Scale is a test use to identify potential food addictions. If you think that you might have a problem, ask yourself the following questions.

Do you eat even when you are full?

Do you go out of your way to enjoy certain foods when they aren’t readily available in your home?

Do you find yourself finishing off a bag of chips or package of cookies when you intended to only eat a few?

Do you have intense cravings?

Do you recognize that certain foods are harder than others for you to stop eating?

Do you choose to eat rather than spend time with friends and family?

Do you avoid activities and events that you once enjoyed because of a fear of overeating?

Has your overeating restricted your lifestyle?

How to Break Your Habit

Avoid highly addictive foods altogether and replacing them with the foods found to be least addictive. Cutting back and trying to eat smaller portions of addictive foods, like trying to cut back on drugs or alcohol when addicted, doesn’t usually work. Take these steps to break a food addiction:

  • Write down a list of the foods that cause cravings and/or binges. These are the trigger foods to avoid completely.
  • Replace trigger foods with healthier options. Instead of ice cream, eat a sugar free fudgesicles or a blend of low sugar yogurt, milk and frozen fruit. Make pizza with cauliflower crust, healthy veggie toppings and a limited amount of cheese. A piece of a low sugar protein bar can replace a cookie.
  • Plan out six small meals and snacks. When you are not driven by physical hunger and have healthy foods easily available, it is easier to make the better choice in the moment.

Many health professionals and support groups can aid in overcoming a food addiction. You don’t need to go it alone.


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What Happens When You Eat Mini Meals?

You know that eating small, frequent meals after your surgery will help your body get the nourishment it needs to run smoothly.  But, who has the time and does it really matter anyway? We’ve put together some compelling reasons why you should eat mini meals throughout the day and 10 steps to do it the right way. Once you get it down, it’s easy and you’ll find that you have more focus and more energy to get through your day.

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A Mini Meal?

A mini meal is a small, ¼ cup to 1 cup, healthy meal or snack. It generally contains a low-fat protein source along with healthy fat or carbohydrate. A mini snack could be as simple as a 100 calorie pack of almonds, a Greek yogurt, or apple slices with a small smear of peanut butter. A mini meal might be 2 ounces of salmon, a small baked potato with butter and roasted asparagus, or it could be a slice of light bread with 2 oz of lean deli meat and a side of mandarin oranges.

Why You Should Eat Mini Meals

Take a look at what happens when you eat mini meals throughout the day rather than 2-3 larger meals:

  • Blood Sugar Control. Six small, protein-rich meals help to keep blood sugar levels within a healthy range, minimizing peaks and valleys. The valleys, dips in blood sugar levels, cause the stress hormone cortisol to rise. A higher cortisol level can lead to cravings, increased belly fat, hormonal imbalance, and decreased immunity.


  • Blunted Reward System. Rewards are good, right? Not-so-much when it comes to food. When we eat larger meals or sweets, the brain releases chemicals that increase feelings of euphoria. Over time, we learn to see food as a reward and are more likely to reach for it when we’re not hungry. Avoiding added sugars and eating smaller meals helps us to enjoy food and the emotions surrounding it in a moderate and controlled way.


  • Concentration and Mood. Mini meals fuel your body evenly so you’re able to stay focused and calm. Waiting too long to eat crashes your blood sugar level and you feel irritable and agitated. Eating larger meals diverts blood to your gut to aid in digestion– leaving you feeling sleepy and unfocused.

Steps to Mini Meal Right 

  • Portion right. The purpose of eating small frequent meals is to spread your intake throughout the day, not to increase the amount of food that you eat in a day. Use the Meal Planning Guidelines on pages 3-4 to get right sized portions. Measure food when you can.
  • Graze not. There are 3 mini meals and 3 mini snacks in each day. That works out to a meal or snack every 2 ½ – 3 hours. Don’t eat between meals and snacks; instead this is your time to sip on calorie-free beverages. 
  • Choose healthy foods. Build your diet on lean sources of protein—think lean fish, poultry and meat; dairy and legumes. Add in fresh vegetables and fruits. Balance with small amounts of whole grains. Move away from highly processed foods and eat foods prepared from scratch whenever possible. 
  • Look for convenience. Life is busy and we can’t always prep from scratch. Consider pre-cut vegetables and fruit, single serving cottage cheese, and tuna packs just to name a few.

 Divide protein throughout the day. Divide protein between meals and snacks. This doesn’t have to be exact and it can change based on your meal plan for the day. Here’s how it could look:

Protein Goal Breakfast Lunch Dinner Each Snack (3)
60 14 grams 14 grams 14 grams 6 grams
75 18 grams 18 grams 18 grams 7 grams
90 22 grams 22 grams 22 grams 8 grams
110 26 grams 27   rams 27 grams 10 grams
  • Pack it. Take your snacks and lunch with you to insure you have healthy options at your fingertips throughout your work day.
  • Start your day right. Don’t skimp on breakfast. You need a good protein source at the start of your day.
  • Get efficient. Rather than getting into the rut of eating out at dinnertime, become an efficiency rock star.
    • Cook once and eat three times by repurposing food. Cook lean ground beef (or turkey) and mix it with marinara sauce to top spaghetti squash one night, season it for Mexican another night and make low-sugar sloppy Joes or shepherd’s pie on night 3.
    • Use a slow cooker and you’ll have an easy meal ready when you walk in the door.
    • Keep the ingredients on hand for two or more family favorites. It’ll be easier to resist the draw of eating out.


  • Prepare for the unexpected. Keep protein bars, portion-controlled nuts, ready-to-drink protein shakes or other convenient foods on hand for the times when healthy options are not available. Life happens–be prepared.
  • Plan Ahead. All of this does require that you set aside a little time each week to plan out meals and snacks, stock up on health foods and pack your lunch/snacks the night before. It’s well worth your investment of time and energy to insure that you’re prepared to eat healthy.

Meal Planning Guidelines

Use these meal planning guidelines to plan mini meals and snacks to fuel your body throughout the day.

Meals (200-250 calories, at least 12 grams protein)
Select 1 at each meal (6-23 grams protein, 60-120 calories)
Food/Drink Calorie Protein Fat Carb
Lean cuts of meat (2 oz) 80 16 2 0
Chicken or turkey breast (2 oz) 84 17 2 0
Tuna, in water  (2 oz or 1/4 cup) 60 13 1 0
Crab, lobster, shrimp (2 oz) 81 15 1 2
Fish (2 oz) 73 15 1.5 0
Egg (1 large) 72 6 5 0
Egg substitute (1/2 cup) 58 12 0 2.5
Premier Protein (1/2 carton) 60 15 1.5 2.5
Cottage Cheese 2% (1/2 cup) 90 13 2.5 4
Dannon Oikos Triple Zero Yogurt 120 15 0 14
Whey protein powder 110 23 2 2
Fairlife fat-free milk (1 cup) 80 13 0 6
Fat-free milk (1 cup) 83 8 0 12
Select 1 for at least 2 of your meals (7-20 calories)
Food/Drink Calories Protein Fat Carb
Non-starchy vegetable (1/2 cup) 20 2 0 7
Salad greens (1 cup) 7 1 0 1
Select 1 at each meal (40-80 calories)
Food/Drink Calories Protein Fat Carb
Fruit, fresh (1 small piece or 1 cup) 53 1 0.5 13
Sweet potato (1 small) 60 1 0 14
Baked potato (1 small) 60 1 0 14
Bread (1 slice) 78 3 1 14
Bread, light (1 slice) 40 2 0 9
Pasta (1/3 cup cooked) 73 3 0 14
Rice (1/3 cup cooked) 68 1 0 15
Cereal, cooked (1/3 cup) 53 2 1 9
Beans, 1/4 cup 59 4 0 11




Select 1 for at least 2 meals (45-65 calories)
Food/Drink Calories Protein Fat Carb
Cheese (1/2  oz) 57 3.5 4.5 0
Mayonnaise or salad dress. (2 tsp.) 63 0 7 0
Oil (1/2 Tbsp.) 60 0 7 0
Butter/Margarine (1/2 Tbsp.) 51 0 5 0
Salad dressing, ranch (2 tsp.) 48 0 5 1


Snacks (100 calories, at least 4 grams protein)
Food/Drink Cal Pro Fat Cho
Almonds (14) 98 4 8 3
Apple (1/2 medium), Babybel cheese, light (1 wedge) 97 6 3 12
Rice cake (1) and peanut butter (2 tsp) 98 4 5 9
Walnuts (8 halves) 104 4 8 4
Hardboiled egg
Dannon Oikos Triple Zero Yogurt 120 15 0 14
Kroger Carb Master Yogurt 60 8 1.5 4
Fairlife fat-free milk (1 cup) 80 13 0 6
Kroger Carb Master Chocolate Milk 80 11 0 7
Cottage cheese 2% (1/2 cup), cantaloupe (1/2 cup) 117 14 2.5 11
Babybel light cheese (1) and Ritz crackers (3) 98 6 6 6
Blueberries (1/2 cup), Kroger Carb Master Yogurt (1) 102 9 1.5 14
Strawberries (1/2 cup), Dannon Oikos Triple Zero Yogurt (1/2 container ) 104 8 0 13
Cheddar Cheese (1 oz) 113 7 9 0
Deli turkey breast (2 oz), Laughing Cow Light cheese (1 wedge) 95 11 2.5 3
Deli lean ham (2 oz), Laughing Cow Light cheese (1 wedge) 85 11 2.5 2
Robert Irvine’s Fit Crunch protein bar (1/2 of 44 gram bar) 95 7.5 4 7
Premier Protein (1/2 container) 80 15 1.5 2.5
Cottage cheese 2% (1/2 cup) 90 13 2.5 4
Shrimp cocktail (5 jumbo with sauce) 110 22 1 10
String cheese, light (2) 100 14 5 1
Soy nuts (1/4 cup) 130 12 6 9




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How to Get the Fluid You Need

Water is number 1; the most important nutrient. You need it to survive and to thrive. After weight loss surgery, when gulping is replaced with sipping, it is more important than ever to monitor your fluid intake. When you get the right amount of fluid, you feel better and your body can function at its peak.

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Signs You’re Not Getting Enough

Water helps blood circulate, supplies nutrients and removes waste, and keeps your temperature regulated. When you don’t get enough, you can see signs of dehydrations like dry mouth, fatigue, thirst, decreased urine output, dry skin, headache, constipation, and dizziness. If you don’t pay attention, dehydration can become a medical emergency.

Even More Important After Weight Loss Surgery

After weight loss surgery, it is even more important to monitor fluid intake during summer months. Learning and remembering to sip water throughout the day rather than gulping a large glass all at once can be challenging. Most people become more active after weight loss surgery too and may have a hard time gauging the amount of fluid they need. By the time you feel thirsty, you’re already on your way to dehydration, so you want to be proactive with fluid intake.

Don’t wait until you are thirsty to drink.

How Much Do You Need?

Although water requirements vary from person to person, 8-8 ounce glasses a day is a good starting and adjust from there. You may need more if you are younger, have more muscle tissue, and exercise intensely. The color of urine may be the best indicator of adequate fluid intake—lemonade color or lighter is best.

The American College of Sports Medicine (ACSM) recommends drinking:

  • 16 – 20 ounces of water two hours before moderate-intensity summer exercise
  • 8 -12 ounces of water 10 – 15 minutes before going out in the heat
  • 3 – 8 ounces of water every 15 – 20 minutes during activity when active for less than 60 minutes
  • 3 – 8 ounces of a sports beverage every 15 – 20 minutes when exercising greater than 60 minutes

Fun Fact: Muscle is 70-75% water while fat is 10-40% water.

Getting Fluid In

Tips to stay hydrated this summer:

  • Drink fluids throughout the day and evening.
  • Limit alcohol.
  • Eat fresh fruits and vegetables to boost fluid intake.
  • Plan ahead and have a fluid source readily available at all times.
  • Choose calorie-free fluids mostly.
  • When temperatures rise, consider indoor exercise options, roller skating, ice skating, swimming, fitness centers, rock climbing studios.
  • Wear lightweight, breathable clothing in light colors when exercising outdoors.
  • Remember that hats and helmets trap heat and may cause your body to overheat quickly. Take breaks and remove periodically.
  • Listen to your body — take breaks if you start to feel light-headed, overheated or you get a headache. Don’t ignore these warning signs.
  • Be aware that with most things—too much of a good thing isn’t good–it is possible to over-hydrate.

Flavor Water Naturally

Water is the best thing that we can drink. Add a hint of flavor with the infusion of natural fruit, veggies, herbs and spices for a special treat. It’s easy, healthy, fresh and unprocessed and you can change up the flavors for a variety of delicious treats. Drinking infused water provides your body with a portion of the nutrients of the ingredients you use.

Infusion basics

Infused water is created by soaking fruit, veggies, herbs or spices in water. Over time, the water takes on the subtle flavors. You can use specially designed infusion pitchers, balls, or glasses or simply place your infusion ingredients in a glass or pitcher. Soak the ingredients in cold water for 3-4 hours in the fridge. Remove the ingredients and enjoy. After the ingredients are removed, the infused water will stay fresh in the refrigerator for up to 3 days.

Cut rinds and skins off of ingredients and cut ingredients into thin slices or small cubes providing more surface area for quick dispersion of flavor. You may also want to crush some ingredients, especially fresh herbs and berries, to release more flavor, and then strain water prior to drinking. A wide variety of natural ingredients works well for infusion, including:

  • Fresh herbs (crush or chop for more flavor): rosemary, thyme, mint, basil, cilantro, parsley
  • Spices: cinnamon sticks, cardamom pods, fresh ginger, cloves, vanilla bean
  • Fruit: berries, melon, tropical fruits, citrus, apples, pears, grapes, cherries
  • Vegetables: cucumber, celery, fennel, carrots
  • Tea: green tea, chamomile tea, herbal teas

As you get out and enjoy activities this summer, make sure to be mindful to drink enough fluid throughout the day to allow your body to function at its best.

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How to Get Back to Basics and Eat Better

It’s hard to resist the temptation and ease of ready-to-eat meals and snacks. But those highly processed foods are wreaking havoc on our health and causing us to gain weight. A diet high in processed foods increases the risk of obesity, metabolic syndrome, high cholesterol, and high blood pressure. Perhaps it is time to get back to basics and eat better. With a plan and a little extra effort, eating fewer processed foods can help us live healthier, longer lives.

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How Did We Get to this Point?

As your mothers and grandmothers entered the workforce, convenience foods were introduced to free them from time consuming meal prep. Packaged foods, quickly prepared with a long shelf life, changed the way Americans ate. Since that time, manufactures have fine-tuned processed foods to make them more desirable than ever, fast food restaurants have popped up on every corner, and eating a highly processed diet has become part of our culture. So much so that, the typical diet is made up of 60% or more highly processed foods.

What’s Wrong with Our Diet?

Everyone eats this way. What’s wrong with it? Unfortunately, plenty–highly processed foods decrease the feelings of fullness, encourage faster eating, cause inflammation, raise cholesterol, and lead to weight gain. They contain too many additives like fat, sugar, salt, colorings, and emulsifiers. They lack fiber, vitamins, and minerals.

Once Thought Safe

Just look at the addition of emulsifiers alone. These ingredients are added extensively to our food supply. They are substances that help give foods a smooth texture and consistency. Many processed foods contain emulsifiers to keep ingredients from separating, improve the texture and taste, and increase shelf life.

Emulsifiers provide wonderfully smooth, great tasting foods and were considered safe; non-toxic. But now, years later, new research indicates that common emulsifiers like carboxymethylcellulose, polysorbate 80, carrageenan and others are linked to changes in the gut bacteria that can lead to inflammation throughout the body. This inflammation contributes to a wide range of health concerns including high blood pressure, inflammatory bowel disease, metabolic syndrome, obesity, anxiety and cancer. And that’s just one of many added ingredients found in highly processed foods.

Do Processed Foods Really Cause Weight Gain?

It seems so. Put to the test, 20 healthy adults ate a highly processed diet for 2 weeks and a minimally processed diet for 2 weeks in a controlled setting. The food offered on both diets had the same number of calories, sugars, fiber, fat and carbohydrates and the participants could eat as much or as little as they wanted. While eating the highly processed diet, participants ate about 500 calories more per day and over the course of the 2 weeks, gained 2 pounds. While eating the minimally processed diet, they lost 2 pounds.

If you keep good food in your fridge, you will eat good food. –Errick McAdams

Are you Confused?

The food industry is large and powerful. They manipulate government policies, scientific studies, and confuse the understanding of what is healthy and what is not. It’s important to understand that their goal is not the health and well-being of the public, but the bottom line of their balance sheet. They make products that we just can’t get enough of—those that have almost addictive qualities. And if they can make you believe that they are good for you; better yet.

A Return to Whole Foods

Fresh, clean, unprocessed foods can help us lose weight and have fewer health problems. A healthy eating plan is plant-based and made up of vegetables, fruits, beans, whole grains, water, nuts and seeds. It can also include lean animal protein sources. A whole foods diet is higher in nutrients and fiber. It is lower in processed fats, sodium, added sugar and unhealthy additives, like some emulsifiers.

Examples of getting back to basics include eating food in its closest-to-nature form (an apple instead of sweetened applesauce), preparing and cooking foods at home and shopping at local produce markets.

The Value of Family Meals

Something as simple as regular family meals can impact kids in big ways–better grades, better vocabularies, and less risk of using drugs/alcohol/tobacco, having eating disorders, and being depressed. Those are some pretty big returns for something so basic. Not only do family meals provide a sense of stability and belonging, they provide better nutrition than meals eaten out. At home meals tend to include more vegetables, fruit, and whole grains and fewer carbonated beverages and less fat than meals eaten out.

Success is the sum of small efforts—repeated day-in and day-out. —Robert Collier

How to Make it Work

All of these intentions to get back to basics and eat healthier foods are great, but what about putting it into practice? Who has the time, the energy, or the money? The good news is that, it might be easier than you think. Start with small steps and build on your efforts. Sitting down together as a family twice a week is better than not at all and eating fresh, healthy food for one meal a day is a good start. Here are some ideas to help you overcome obstacles that may get in your way.

Time. You can actually save time when you plan and meal prep. Think of the time you’ll no longer wait in fast food lines or making endless trips to the grocery store.

  • First and foremost, plan ahead. Get out a calendar and plan meals. Then make a grocery list and shop once for the week.
  • Take advantage of the convenience options offered in the grocery store produce and frozen sections, such as fresh-cut or frozen (without additives) vegetables and fruit.
  • Use the slow cooker regularly—so nice to walk in the door to a hot delicious meal.
  • Intentionally cook extra and freeze leftovers or use in another way later in the week. For example, bake chicken breasts once and then serve baked chicken breasts, chicken enchiladas, and chicken salad, all from baking chicken one time.
  • Rather than shooting for the perfection of cooking everything from scratch, start by preparing meals with a combination of prepared foods and cooked-from-scratch foods.

Schedules. Crazy schedules may prevent family members from sitting down together. Consider having breakfast together. Or schedule two nights during the week and make an extra effort on the weekends.

Picky Eaters. Whether it is your youngest child or your spouse, a picky eater can be a challenge to feed. Try to offer a favorite food along with a new food. Let the picky eater help to decide on the menu and help with preparation. Make the food interesting by using a variety of colors, shapes and even by giving foods fun names.

Culture. In our culture, it is acceptable to eat a lot of fast food, highly processed foods, and restaurant meals. In some cases there is an expectation of going out with co-workers to lunch rather than brown-bagging it. Consider bucking the system or compromising by going out once a week and bringing your lunch in the other days.


Cost. Preparing healthy food at home will work into your budget if you plan well, stock up on foods on sale, and minimize waste. It’s true, cheap, highly processed food can cost less. Using a little creativity will move you well beyond sugar-coated cereals, pizza rolls, and bologna as staples in your home.

  • Cook extra and freeze leftovers.
  • Buy in bulk and make your own single-serving portion packs.
  • Buy bottled drinks at the grocery store in bulk rather than from a vending machine or convenience store and save over $1.00 per serving, or better yet buy a reusable bottle and fill it at the drinking fountain.
  • Take snacks with you to save money and to stave off the lure of vending machines and fast food.
  • Use coupons.
  • Try store brands; many products are just as good.
  • Stock up when items are on sale.
  • Buy produce in season.
  • Stick to your list and don’t shop when hungry.
  • Eat meatless a few times each week using beans, eggs, or dairy for protein.
  • Think twice before buying—is this something that you really need?

Take care of your body. It’s the only place you have to live. —Jim Rohn

The Bottom Line

Chronic diseases are overwhelming our healthcare system, but the huge majority of chronic diseases can be prevented or even reversed with lifestyle changes. Changing the way we eat will take a major shift. It will take a willingness to not settle for a prescription to treat disease, but instead to begin to think of food as medicine. We each have the power to change our health, to maintain the weight lost with weight loss surgery, and to have a brighter future. You can do it meal by meal with the foods you choose to prepare and eat. Now that’s encouraging.

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Healthy Habits for Heading Back to the Office

If you are headed back to the office after Stay Home, Stay Safe orders are eased; get started back on the right foot. Taking care of your own physical, mental and social health is top priority, now more than ever. Set up your office environment for success so healthy habits slip into place with ease.


Here is a list of 22 easy ways to be healthier at work. See which ones make the most sense for you.

1. Prepare and pack meals for the week. You’ll save time, money and control what you eat this way. Read How to Eat Better Meal by Meal –Lunch for delicious ideas.
2. Plan healthy snacks into your day. If it’s hard to take a break, bring a protein drink in an insulated glass as a snack. The Best Foods to Help You Meet Protein Goals has plenty of healthy snack ideas if you need some inspiration.
3. Stand to answer emails or to stretch every hour. Long periods of inactivity cause our body to create new fat cells—let’s not give that a chance to happen. Be sure to Sit Less, Stand and Move More.
4. Get your co-workers started on a health challenge. If you’re super ambitious, start a new one each month—you’ll be a health star by the end of the year. Challenges can be anything that leads you to live a healthier life–think veggie servings per day, number of steps, cups of water, eating 3-100 calorie snacks each day, bringing in lunch, number of squats, keeping a food log, daily goal setting, or meditation sessions. You can see this is only limited by your imagination.
5. Schedule a walking meeting or walk during your breaks or lunchtime. You’ll boost your energy and get those creative juices flowing.
6. Take the stairs whenever possible, even 1 or 2 flights at a time. It all adds up.
7. Stay hydrated with fresh water throughout the day.
8. Chew sugar-free gum. It helps relieve stress and keeps you from grazing.
9. Use mouthwash after each meal/snack. You will hesitate to mess up your fresh breath with unscheduled snacks.
10. Plan for celebrations. Everyone indulging in birthday cake? Have a birthday cake flavored protein bar or your favorite low sugar yogurt on hand for such an occasion.
11. Portion control snacks into 100 calorie packs to keep you from overindulging.
12. Do mini workouts. Just three minutes boosts metabolism and energy. Use exercise bands or do a quick set of leg lifts or squats. You can do these just about anywhere.
13. Do some quick stretches each hour to release strain and emotions.
14. Limit access to sugary drinks and junk food. Avoid vending machines and the cafeteria. It’s easy when you’ve packed your own food.
15. If you can, and the weather cooperates, escape to a quiet outdoor spot to enjoy your lunch.
16. Keep the distractions of your phone to a minimum. Put it away if possible and check it at pre-determined times. You’ll focus better and be more productive.
17. Refresh by zoning out for a few minutes. Just let your mind wander and daydream or listen to a quick guided meditation.
18. Stay positive and grateful. We can get into a work rut, but doing our best to focus on the positive aspects of work will make our work more enjoyable and fulfilling.
19. Set and track both health and work goals. Be sure to have larger overarching goals broken down into daily behaviors that will get you there. Post these where front and center as a reminder of where you’re headed.
20. Keep germs at bay. Avoid touching common surfaces as much as possible. Use paper towels to open doors or to push buttons as much as feasible. And of course wash hands frequently for 20-30 seconds.
21. Look for the best in your co-workers and celebrate your differences. Each person brings a unique skill-set and social presence to the office. Be mindful that everyone is experiencing the stress of the pandemic, in their own way, and a little extra kindness helps tremendously.
22. When you notice a co-worker going above and beyond, recognize it. Send them a quick note or stop by their office and tell them you appreciate their action(s).

Healthy habits are all about balance. Stay focused. Take breaks. Eat right. Move more. You’ve got this!

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