Wednesday, October 9, 2013

10 Tips for a Healthier Work Lunch

When I first started my "get healthy" journey, my lunches were the first thing that I started improving. Breakfast was hard because it was at the beginning of the day and this was still at a time when I didn't think I *had* to eat breakfast. Dinners were with family and they weren't about to start changing... so lunches were up! I thought y'all might find some of these handy.

1.) Brown bag it.

Bringing your own lunch is probably the number one way to make sure you're getting the good stuff. By making your own lunch, you control what goes into your meal. You can't say the same if you're munching on take-out.


2.) Add water!!!

Swapping out a can of soda for a glass of water ensures you're not drinking any sugar and other "empty calories".  Replenish your body fluid levels and fight muscle fatigue (get dehydrated and your electrolyte balance gets whacky which can cause fatigue and cramps) by drinking 1-2 glasses with your lunch.


3.) Rethink your sandwich.

Bread has a lot of extra calories that you might not need, especially if you're trying to watch what you eat. Try just a one slice sandwich or maybe sandwich thins. If you're over bread for the time being, try a wrap. There's tons of options in your grocery store like lavash, veggie wraps, low carb tortillas.


4.) Swap out your chips.

I know, this one kinda sucks. But I promise that there are other ways to get your lunch-crunch on. Air-poppedopcorn and raw veggies...both crunchy and both are dippable! Popcorn with hot sauce is one of my favorites, the hot sauce even gives you a little bit of the salt. Veggies in any kind of yogurt dip is one of my favorites.


5.) DIY soup/chili.

Make your own soup and home and you can control the amount of sodium that goes in. Not to many veggies as you want. :) If you have access to a microwave around lunchtime, soup is a great option, especially in the coming winter months.

Recipe here

6.) If you're going to go out... get something with meat/protein!

It's going to keep you full without making you sleepy-full like if you ate a bunch of carbs/fats. Working when you feel like you're about to fall asleep at your desk? No thanks.


7.) Don't eat at your desk!

I'm guilty of this one occasionally. Get away from the desk. Your desk is filthy. Especially your keyboard and mouse. If you eat at your desk, you're going to be touching both those things and then touching your food. Ick. If you've got a break room at work, eat there with some co-workers, chat a bit,  take a break from work if only for your mental health.


8.) Add veggies, period. Let's me honest, you could probably use some more veggies in your life.


9.) Try a healthier dessert. My favorite lunchbox dessert when I was growing up was pudding cups. Thankfully, my mom was pretty health conscious and didn't give them to us very often. I can't remember the last day I went without any type of dessert. Most my desserts tend to be yogurt-based. Greek yogurt with cocoa powder mixed in is awesome, especially with a drizzle of honey. Or those Fage fruit cups that have been featured in the #fitgaldailydigest lately, those are awesome. I think my current favorite is a cup of Greek yogurt with a tablespoon of fruit butter mixed in, omg... pumpkin butter with greek yogurt... just do it.


10.) Take a walk!!!!!! If you're going to follow any of these, #s 1, 2, and 10 are the ones to stick with! Walking around after your lunch will promote digestion. It's even been shown to help with blood sugar levels.


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