Make Your Office Jealous With Delicious and Healthy Brown Bag Lunches

Image courtesy of rakratchada torsap at FreeDigitalPhotos.net
Image courtesy of rakratchada torsap at FreeDigitalPhotos.net

Easy and Healthy Brown Bag Lunches

A few years ago I was working with a client named Sarah who was hands down the busiest person I had ever met. She wanted to make changes to her health but she felt that she simply didn’t have time to make her meals. So instead of tackling all of her meals, we just started with lunch.

First we discovered that she was spending an average of $10/day at lunch. Not a huge amount at each sitting, but when we added it up for the entire year she was spending $2,600 just on lunch! Next, we estimated the calories of what she was eating. Even though she was trying to make sensible choices, the average eating out meal contains over 1000 calories. That is nearly twice as much as what her body needed at lunch. This added up to an extra 265,000 calories per year! Not to mention the additional sodium, fat, and cholesterol.

Now that we had both financial and health reasons, Sarah was motivated to make a change. Here were the three most important steps that helped her make bringing her lunch a healthy habit.

Lunch Recipes That Can Actually You Look Forward To

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Is the Freshman 15 Just For College Students?

freshman 15

What Is The Freshman 15?

In prehistoric times when I went to college, the weight gain characterized by freshman year was called the freshmen ton; meaning that if you added up all the weight the freshman gained by throughout the school year, it would equal a ton. The Freshman 15 is close enough and is defined as the amount of weight an average freshman will gain by the end of freshman year. Some folks are spared but unfortunately many freshmen end up with the extra pounds. This type of weight gain is likely to follow us throughout life, as we encounter similar life stresses. The gain is blamed on a variety of issues, including:

  • A decrease in regular physical activity or sports involvement.
  • Dining halls (or cupboards) with unlimited food choices (both healthy and not-so-healthy).
  • Increased snacking.
  • Drinking more caloric beverages such as high-fat, sugary coffee drinks, soda, energy drinks and alcohol.

How can young, vibrant 18 year olds be gaining that much weight? Is it a myth or urban legend? Aren’t they walking to class, meeting with friends, dancing, and partying? They’re too busy to gain weight right? Unfortunately, researchers followed 131 students over four years of college and found that a whopping 70% of them packed on pounds by graduation (average of 12 pounds). The overall percentage of students found to be overweight increased from 18% to 31%. The researchers noted gains in body fat composition and waist circumference as well.

A new study, published in Applied Physiology, Nutrition, and Metabolism, flies in the face of previous studies, which found that the average student gains merely 2.5 to 3.5 pounds and accused the media of fomenting the Freshman 15 myth.

But the researchers in the Auburn study observed that the “growth” they found in the college students consisted primarily of fat mass (meaning natural growth patterns could not account for it). And all the above factors were significant contributors to the gain.

Carol Holland, D.Ph., an associate professor and a psychologist in the counseling center at Slippery Rock State College in Pennsylvania, says that the stress of adapting to a new situation and academic and social challenges can be a problem. Students may miss the support system of friends, family, and activities that they had in high school, so they use what’s available. Food becomes a pacifier, and this coping skill can follow after college leading to adulthood obesity, if it’s not recognized early.

How To Avoid Fall Weight Gain Whether Your In College Or Not

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Recipes with Avocado That Aren’t Guacamole

avocado uses not guacamole

Avocado Soup and Avocado Milkshake Recipes

Avocados are a nutrient-dense fruit belonging to the drupe family, which are one-seeded fruits with a firm exterior, often resembling berries. Avocados provide more than 20 vitamins and minerals, and are a rich source of heart-healthy monounsaturated fats; so consider if it’s time for you to start getting the health benefits of avocado by regularly enjoying this delicious fruit.

When choosing an avocado, color is not an indicator of ripeness. Choose avocados that are free of bruises and heavy for their size. If the avocado is hard to the touch, it is unripe. To ripen, place them in a brown paper bag at room temperature until they are slightly soft; this usually takes from 2 to 4 days. Once the avocados are ripe, place them in the refrigerator and enjoy them within a couple of days.

Avocados can be used in a myriad of recipes ranging frombreakfast (like an avocado smoothie) to lunch recipes (such as an avocado stuffed with chicken salad). You can even enjoy sandwiches with avocado, such as the BLAT sandwich found in trendy delis. In case you didn’t know, that is a bacon, lettuce, avocado and tomato sandwich. Some great avocado recipes for dinner might include an avocado dressing on your salad or a delicious avocado pasta recipe.
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11 High Protein Essentials To Add To Your Diet

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Healthy High Protein Foods

When we hear the phrase high protein we often think of beefy bodybuilders or people trying to bulk up rather than slim down. However, protein is not only the building block for our muscles, it is also a key factor for losing weight. Protein breaks down slower than carbohydrates. What this means is you’ll have long-term energy rather than short-term energy, you’ll be more full longer and can significantly cut down on sweet cravings. Sounds pretty amazing, right?

In fact, the second most common mistake I see in my nutrition practice is diets that are too low in protein (the most common mistake I see is under eating). Typically we do a good job at lunch and dinner, but breakfast and snacks are where protein seems to fall through the cracks. In order to understand how we can incorporate more protein, let’s look at the primary sources of protein in our diet:

Great Animal Protein Sources

  • Chicken (38 g of protein for 1 cup)
  • Beef (between 20-110 g of protein depending on cut)
  • Fish (between 19-45 g of protein depending on type)
  • Eggs (6 g of protein) for 1 large egg
  • Dairy
    • Milk (8 g of protein in 1 cup)
    • Cheese  (7-28 g of protein depending on type)
    • Greek yogurt (17 g of protein in 1 container)

    • Great Vegetarian Protein Sources

  • Mixed Nuts (27 g of protein in 1 cup)
  • Soy
    • Soybeans (68 g of protein in 1 cup)
    • Tofu (20 g of protein in 1 cup)
    • Edamame (17 g of protein in 1 cup)
  • Beans (7-39 g of protein in 1 cup depending on type)
  • Lentils (18 g of protein in 1 cup)
  • Hemp seeds (89.6 g of protein in 1 cup)

It is important to note that almost all food has some level of protein and this vegetarian list is far from exhaustive. I chose ones that are my favorite, have at least 8-10g of protein per serving and were easily accessible. If you have other great sources of protein I would love to hear about them in the comment section below!

Combine Carbs and Protein For An Energy-Filled Meal

A great rule of thumb is every time you eat; make sure it has a source of protein as well as a carbohydrate. Here are a few examples:
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Yummy (and Healthy) Summer Smoothie Recipes

Summer Smoothie

Create The Perfect Summer Smoothie

Smoothies are a delicious treat on a hot summer day! You can enjoy fruit & yogurt breakfast smoothies, protein smoothies as a post workout recovery treat, or enjoy seasonal fresh fruit smoothies as a delicious snack anytime of day. But not all smoothie recipes are alike. Many of the smoothies you get at fairs and at coffee shops are really nothing more than sugary drinks with artificial food coloring and flavor. But no worries, with a few good healthy smoothie recipes, you can easily enjoy smoothies that are a nutritious addition to your diet.

When searching for smoothie recipes, remember that smoothies are only as nutritious as the ingredients you add to them. Whether it’s green smoothie recipes or kids’ smoothie recipes, choose recipes that use fresh wholesome ingredients without a lot of added sugar. A quick Internet search will provide you with lots of quick recipes ranging from smoothie recipes with spinach to tropical smoothies. But the basis of any good-for-you smoothie recipe is blending together a nutritious liquid such as 100% juice, milk, kefir or coconut water with some fresh or frozen fruits and vegetables, with no added sugar. Sometimes, though, adding a little sweetener such as honey or stevia can make a smoothie a bit more enjoyable.

Adding frozen fruit to a smoothie recipe without ice provides dense nutrition and a product that is less watered down. Try searching Pinterest.com for some summer smoothie recipes that use watermelon, strawberries, pineapple or fresh mint for fun seasonal flavors. There are some refreshing smoothie ideas out there but remember that some are healthy, low calorie smoothie recipes that can help with maintaining a healthy weight, and some are dessert smoothies that are not healthy at all.

Timesaving Tips and Recipes for Quick Smoothies

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Eat Healthy on a Budget

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Healthy Food Staples to Buy On Your Next Trip To The Market

The key to healthy and nutritious meals at home is a well-stocked freezer, refrigerator and pantry. There are two main goals of a well-stocked kitchen. The first is to have the basics on hand so that your weekly grocery trip is just produce and maybe some fresh fish, chicken or beef. This makes grocery shopping quick and inexpensive, which is important when you are trying to eat healthy on a budget. The second goal is to have enough ingredients on hand to throw together a quick and delicious meal rather than finding yourself in the drive-thru. Print out the list below to make sure you have all the most important healthy food staples on hand!
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Picking Produce: 3 Questions for Getting it Right

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How to Choose the Best Produce

No matter if you are Paleo, Vegetarian, Raw, Vegan or generally trying to eat well, fresh produce is the foundation of any healthy diet. However, choosing the best produce can sometimes be overwhelming and oftentimes goes bad before you can even use it. Next time you are at the grocery store, ask yourself these three questions to make sure that you are choosing the best produce.

How Far Has My Produce Travelled?

When produce is first harvested, it is the freshest, tastiest, and most nutritious that it will ever be. When produce is grown locally it has to travel a shorter distance and gets to your grocery store more quickly. It will be more flavorful, nutrient dense and last longer after you buy it. Buying produce that’s in season is more likely to be local and fresh. Shopping at your local farmers’ market is a great way to ensure that your produce is local and in season. Grocery stores will also organize the produce that is in season so that it is at the front and it is typically on sale!

When Am I Going to Eat This Produce?

Even when stored correctly, some produce will spoil much more quickly than others. This doesn’t mean that you have to make multiple trips to the store, but rather organize your cooking so that you eat the more perishable produce early on. I absolutely love this weekly guide developed by Marita Cantwell, PhD, a postharvest specialist at the University of California, Davis. It is based on a Sunday shopping trip and assumes all of the produce is ripe:

EAT FIRST:  Sunday to Tuesday
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How to Pack the Perfect Healthy Picnic

How to Pack the Perfect Healthy Picnic

How to Pack the Perfect Healthy Picnic

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It’s a beautiful time of year to enjoy the great outdoors and get some sunshine; it’s good for your soul and your waistline. Take some time to enjoy a nice hike, a swim in the river, or just a casual stroll with your loved one. While you’re at it, take a healthy picnic lunch with you, customized for your event, with these great tips.

Planning For A Picnic With Kids

Taking kids into the great outdoors can be a fun and simple way to help them get plenty of exercise this summer. Along with the sunscreen, be sure to bring some healthy, portable, kid-friendly snacks that they can grab and run with during their adventure. Be sure to plan a variety of choices for different taste buds, but these don’t have to be elaborate.

A simple picnic for kids can include some sandwich choices packed on whole grain bread, small sized fruits such as mandarin oranges, grapes or raisin boxes, and some carrots and celery with dip. A good drink option is a juice box that has been frozen ahead of time, which then doubles as ice while being transported. Be sure to read labels though, opting for products that are 100% juice.

Enjoying A Picnic For Two

Whether you’ve been married for years or just getting to know that special someone, why not plan a picnic date this summer? Summer picnics can be quite romantic. You can easily find a scenic spot to grill out using a cheap portable grill.

An easy recipe to make in the great outdoors is this cucumber ranch steak from Beef; It’s What’s for Dinner. Simply season your steak and dice your veggies before leaving home and pack your ingredients in small containers. Don’t forget to include a steak knife on your picnic list!

Cucumber Ranch Steaks (downsized for two)

  • 2 ranch steaks or small ribeye steaks
  • ¼ cup deseeded diced cucumbers
  • 2 Tablespoons ranch dressing
  • 1½ tsp. garlic pepper seasoning
  • ½ small tomato, diced, optional

Combine cucumber and dressing in small bowl. Set aside. Press garlic-pepper seasoning evenly onto steaks. Place steaks on grill over medium, ash-covered coals. Grill, covered, 8 to 11 minutes (over medium on preheated gas grill, times remain the same) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Serve steaks with cucumber sauce. Garnish with tomato, if desired.

To round out your picnic meal, pack some diced potatoes in water with fruit fresh (to keep from browning), then season and wrap in foil at your picnic site; these can be cooked right on the grill. Uncork a bottle of wine and enjoy your romantic evening.

How To Keep Your Picnic Safe And Nutritious

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Energy Boosting Meals For Your Workout Day

Energy Boosting Meals For Your Workout Day
by CleanFoodCrush

Joining us today on Total Gym Pulse is Rachel Maser of Clean Food Crush here to give you some amazing energy boosting recipes to get you through the workout day.

Breakfast
Wild Blueberry & Almond Oatmeal

This can be assembled the night before, covered with plastic wrap, then refrigerated. Simply remove plastic wrap, and bake in the morning while you prepare for your day!

wild blueberry almond oatmeal
Preheat oven to 375 degrees (Fahrenheit)
For 1 serving combine theses ingredients:

  • 1/2 cup dry rolled oats
  • 4 egg whites(preferred for this recipe) or 1 whole large egg
  • 8 Tbsp unsweetened almond or coconut milk
  • 1 Tbsp sliced almonds
  • 1/8 tsp vanilla or almond extract
  • 10 drops liquid stevia, a pinch of granulated stevia, OR sweetener of choice (YOUR personal preference).

Directions:

  1. Combine ingredients, pour into a larger cereal sized glass (oven safe) dish, coated with coconut oil.
  2. Add 1/2 cup frozen wild blueberries, on top. (You can also sprinkle 1 additional Tbsp sliced almonds on top if desired)
  3. Set the dishes on a flat sheet pan.
  4. Bake for 23-25 minutes in your preheated 375 degree oven.
  5. Enjoy.

Lunch
Spicy Lettuce Wraps (Make with Chicken or Turkey)

spicy lettuce wraps

Very simple, very delicious!
To get the recipe CLICK HERE!

Dinner
Cilantro Lime Grilled Shrimp with Strawberry-Mango Salsa

Serves 4-6
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