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Just by incorporating fruit and veggies in my diet, I am FEELing much better (more energetic, less sluggish). One of the things I have been dealing with inregard to emotional eating is carb withdrawl. I still get PLENTY of carbs, but the amount I was eating was a lot. I get these crazy cravings, but if I don’t have access to those sweet, sugary carbs all the time – I eat a more balanced diet. I pack a lunch with the tips below, to ensure that I reach for the healthy snack (and how to avoid those pesky office treats that pop up!).

Healthy Lunch Packing Tips!
1) Don’t always reach for the pre-packaged snacks and goodies – they are often overly processed and not-so-great for you.You can pack those tasty treats, but not for your whole lunch. (For example, in my lunch today – I totally packed a Quaker Chocolate Chip Chewy Bar).
2) Make sure you have lots of fruit and veggies on hand at home. It’s so easy to grab a banana, rinse an apples, snatch some baby carrots, and soon enough¬†– you have half of your days snacks packed.
3) Brings some tea to work and store it in your desk. If the boredom “hunger” hits, make yourself a cup of green, oolong, or calming tea – it’s actually works and it’s good for you!
4) Pack a satisfying lunch – I ususally pack at PB&J – and I look forward to it everyday! Don’t pack a salad if you don’t want one – pack something filing and delicous.
5) Pack “mini”-meals. Eat when you are hungry and fill your stomach with fresh foods and tasty homemade goodies. Be aware when you are hungry vs. boredom.
6) Load up at the store on healthy “to go” snacks, like yogurt you can toss into your lunch. Make snacks at home to throw in as well – like I made individually wrapped scones for breakfast and made salt-and-vinegar chick peas for a snack as well.

Avoiding Office Treats:
1) If your willpower is low, navigate around so that you aren’t around the treats very long. Grab your coffee and go!
2) Think to yourself: “Do I really, really want this cookie, cake, treat?” OR could you save it for something later in the day, or that dessert at the fancy restaurant you are going to later that week? Chances are, that store bought cookie and CostCo muffin, probably isn’t the dessert you want to splurge on this week.
3) If it’s homemade cheese cake with huckleberry sauce – cut yourself a small piece and DIG IN! If it’s a worthwhile treat, something every now and then won’t kill you.
4) Be aware of your boredom eating habits, and emotional eating. Taking just nibble could turn into 3 cookies if you’re not careful.
5) Weigh your options and make a smart, healthy choice! It’s your body and think about the fuel you are putting into it. ūüôā

Try incorporating some of these tips and see if helps you!! It certainly helped me. ūüėÄ And always be sure to throw some exercise in there as well.

I ate lunch early. Consisted of a PB&J and just a few carrots. I was satisfied, so I broke open a Lit and Fit Yogurt (which was only $0.25 at the store yesterday!). Yummy!

Water drinking is going well too, just polished off Nalgene #1! Halfway to my goal before 3:30pm. Think I might squeeze some green tea in there as well. ūüėÄ

Coffee creamer is my vice! I am addicted to it. I look forward to my cup of joe with a splash of creamy, processed deliciousness. I am in love with coconut flavored anything. There is a limited edition Almond Joy flavor hanging out on the shelves now; and my trusty standby, coconut cream, is always available. Taking a look at the side of the bottle though is slightly cringeworthy. Because for me, a little does not go a long way. A one tablespoon service can have as much at 3 grams of fat (60% being saturated) and 30 to 35 calories. One tablespoon on top of the other can really add up. I usually add almond milk and then a tablespoon or two of the creamer to make my coffee “watered” (or “milked”) down to not put as many calories in my coffee. I just am trying to decide if my morning “treat” is really worth it, or if there is another alternative to my delicious coconut coffee cravings. I love it. But maybe it needs to be a “treat”, only a few times a week with other options in between. Sugar Free flavoring? Black? Plain old vanilla soy/almond milk? Maybe these coffee should be reserved for weekends and on Wednesdays. This habit will be hard to kick, so I need to muse on this one a little longer.

Boredom eating. Serious stuff. At work is when it hits me the worst. I eat because I am bored. And when I am not even hungry. When I am not enjoying something, I like to eat. Because I love eating. I love good food, I love tasting things. I just love it! The key I noticed to this is actually recording, and watching what I eat. If I am hungry, I should eat something. If I am eating and not hungry, I am wasting those calories in my “calorie bank”. Which means I won’t be able to enjoy that cookie later after dinner. This comes back to emotional eating. Boredom eating is actually a form of emotional eating. For me, the challenge has been how to tell if I am actually hungry or if I think I am hungry. I don’t like to get to the point where I am famished and my stomach is growling with hunger pains. This is just helping me get in touch with my body a little better and I am beginning to understand more of it’s little quirks.

For more information on emotiomal eating, visit WebMD here: http://www.webmd.com/diet/emotional-eating

These are things I have been doing in order to eat better and enjoy my food more. I present, Healthier Me Tips:
1) Keep lots of produce in the house. Whether it’s fruit or¬†veggies. I’m morel ikely to make a¬†smoothie, or grab a piece of fruit on¬†the go instead of a high calorie¬†granola bar or cookie from the counter.¬†Packing my lunches for work are also a lot healthier.
2) Eat slower.  I actually take time to chew my food, and enjoy the taste. Before I would scraf some down and then some more. Now, by taking my time РI enjoy the taste and then I am more likely to stop when my  body has had enough. Before I would just eat until I felt full, but when I listen to my body, I was TOO full.
3) Portion Size. Portion out food. You don’t need to eat out of the bag or container. You can always go back for more, but it eliminated mindless eating.

Lunch and snacks for today have been spread out, but delicious none the less. I had another cup of coffee with my vice, more Almond Joy creamer. A meeting at work today provided a spread of CostCo Muffins (diet buster supreme!), rugelah, OJ, and fruit. I decided to eat my lunch before hand, and sip my coffee throughout. Instant waist saver. ūüôā

Midmorning with my coffee, I had a few bites of apple sauce. I realized I wasn’t super hungry so I didn’t finish off the apple sauce. Soon it was time for the meeting and my tummy was grumbly. I ate my PB&J on SmartWheat bread. And then finished off the apple sauce. Off to the meeting I went, full and drinking my TASTY coffee. Right now I am snacking on some delicious carrots, and I am going to satisfy my sweet tooth with 3 honey sesame crunches. MMM! Overall todays been a good day. Tonight on the menu for dinner is homemade mac and cheese, and exercise will be a simpler off day. A walk with the soon-to-be-hubby as we have a concert he is conducting tonight. Time to finish the day strong!! Gym tomorrow, picking up produce at the store tonight, meeting at bank, and switching¬†my overpriced cable package over. Busy afternoon!

I do not know how some people can work 4 ten-hour work days every week. Godspeed to ya if you do! I am so happy this week is coming to a close. I need to great organized. I am still nursing my coffee from earlier and am about half way done with my Nalgene.

I am trying to track my food differently now – with the times. I will try to take pictures when I can, I just haven’t been as focused on that as I should be. For the rest of the day I will be snapping pictures.

My sweetheart stopped by my work today to say hello. He then ran some errands for me because he is the best! We are going to play one of the best games for the Wii. I asked for it for Christmas and my honey never disappoints. This game is FUN and makes you sweat a little. For those days when you don’t feel like exercising…this is perfect! It’s called Just Dance 2¬†and¬†I adore it. You can have fun and burn a few calories. It’s fun, gets you moving, and is an easy “exercise” to do on your off days. There is also a “Just Sweat” setting, where you have a goal of a certain number of songs per day to reach a certain number of “sweat” points a week. Check it out! It’s worth it!

11:20am: Ate my PB&J for lunch

Lunch came early today- I ate at about 11 am. I had a PB&J¬†on homemade honey wheat bread (made by my sweetie’s grandmother!). I also had a palmful of dry roasted Starbuck’s cashews (that were super expensive! Almost $2.00 for a small bag). I think I am going to have a little bit more in just a tiny bit once the hungries comeback. I am still drinking water, slowly but surely. I finished most of my second coffee but the exhaustion is setting in. I am frustrated with all the work I have to do and so here are some tips for getting through the work day, ’cause let’s face it – we aren’t all cut out for a desk job. Sometimes I feel downright lethargic, and worn¬†out (from sitting!). Here some things I do to make the day go a little better when I am ancy and tired.

Desk Ridden Tips:
1) Take a deep breath, when things are not “fun” – think about something fun upcoming in your future that you are looking forward to.
2) Get up and move! Jog up the stairs (if you have them)¬†or take a walk around the building. The fresh air will wake you up and give you that extra jolt caffeine can’t/won’t give you.
3) Listening to music. I wrote a report in college about how music can help with productivity and calm people down. Listen to your favorite tunes!
4) Chat with a co-worker – it’s good to talk about “reality” sometimes outside of “work, work, work” chat.
5) Drink water – it helps you feel…fresh! When you’re feeling sluggish, chug some water. Always keep a¬†(full) water bottle on your desk.
6) Dealing with a cranky co-worker? (I do quite a bit!) Try to look at things from their perspective (maybe they’ve got something hard going on in their personal life? Or they are feeling ill?) Take everything with a grain of salt and thank God for your blessings!

I am so hungry today! [Unhealthy] afternoon snack (leftover greasy pretzel from the airport:

Water check-in:
64oz goal
28oz consumed
36oz remain

It’s lunch time! On the menu today is another banana the size of Florida and a PB&J. Quick and easy. I ate the banana and only half of the sandwhich – and for some reason I can’t finish the other half. I think I will save it for a little bit later!

I also need to start drinking more water – some times water just doesn’t sound great. But I know for health benefits, I should drink more. I have a tendency to drink just enough…and then I feel super dehydrated for the next day. Goal: drink two water bottles a day (that’s 8 glasses, the daily recommended amount).

Ok, so now I am finishing the other half of the sandwhich. ūüėÄ

My fiance got stellar scores on his Praxis test! I am going to take him out to dinner to celebrate tonight. He really exercised¬†his brain, so¬†he did an amazing job (as I expected)!¬†It’s just a matter of finding something yummy and cost-effective for dinner tonight. I am thinking soup and sandwhich (yum!) – but knowing my fiance – he’ll probably want pizza (which is a-ok with me ūüėČ ).

Speaking of exercise, I am finding my motivation is nill today. I am exhausted. And it’s only Tuesday.¬†I will probably do a circuit that I do sometimes when I am in trying to squeeze something but don’t have the ideal amount of time or energy. You don’t need a gym or any equipment – just some music, 30 minutes, and a tiny bit of motivation.

It’s a ten-minute circuit that I do three times:

1. Butt kicks – 1 and 1/2 minutes
2. Squats Р1 and 1/2 minutes
3. Lunges Р1 and 1/2 minutes
4. Reverse crunches or toe reaches Р30 seconds
5. Leg lowers with oblique crunch Р30 seconds
6. Flutter kicks or cross over crunch Р1 minute
7. Push-ups Р30 seconds
8. Lotus pose Р30 seconds
9. Donkey Kicks Р30 seconds
10. Jumping Jacks Р1 minute
11. Skaters Р1 minute

Drinking some green tea – ready to finish off the day strong!

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