HEALTHY LUNCHES

We recently posted an article about the importance of breakfast, because so many of you are skipping breakfast or starting off the day without healthy, well-balanced fuel.  But even though some of you are doing a pretty good job about consistently eating breakfast, many find it difficult to eat a healthy lunch!  Some aren’t taking the time to have lunch at all, while others are relying on candy, chips or quick and easy fast food options.  When you go too many hours without eating, your blood sugar drops, your metabolism drops, and you are more likely to make poor choices later in the day.  Below, we’ve addressed the most common challenges to eating a healthy lunch.  We’ve also provided some ideas for lunches that are easy, tasty, and affordable.   

 “I DON’T HAVE TIME.”
Many people are rushed getting to work and don’t have much time to plan and pack an elaborate lunch. A simple lunch can take less than ten minutes to prepare with minimal cleanup.

-          Pack it the night before, so you aren’t forced to skip it as your rushing out the door.

-          If you live with a spouse or partner, decide who has a schedule that can more easily squeeze in the lunch prep.

-          If you have kids, pack your lunch along with theirs. Kids who bring their lunch to school eat much healthier (and more affordably) than those who buy it in the cafeteria.

-          Buy convenient options, like bagged lettuce and pre-cut fruit.  They are more expensive than do-it-yourself items, but still cheaper than many healthy restaurant lunches.

 

“I DON’T HAVE THE MONEY.”

 

Healthy prepared food can be costly.  A salad costs more money than a hamburger at many restaurants.  But good lunch doesn’t have to be expensive.  Putting together some simple ingredients at home can save you money, while also saving your health! 

- Keep essential affordable healthy foods (tuna, eggs, bananas, beans, plain yogurt) in the kitchen at all times so you can make a satisfying, healthy lunch in a pinch.

- Bulk grains (brown rice, oats, barley) and dried legumes (beans, lentils, split peas) are super cheap and incredibly nutritious.  Cook them in a pot, pressure cooker or slow cooker with some frozen veggies and seasoning.  You can create endless combinations for pennies per meal.

- Make a bit extra of your healthy dinner (ideas coming soon) and pack it in a Tupperware for lunch the next day.  You’ll save on preparation time and expense!

WE GO OUT FOR LUNCH TOGETHER.”
-If you want to go out for lunch sometimes, try to choose a place with healthier options, like a sandwich joint instead of fast food. 

- When you look at the menu, think about the healthiest 3 choices and pick the one you would enjoy the most.

- Skip the fries and get a side salad.

- Stay back sometimes and eat a healthy lunch by yourself. Use the time to relax for a few minutes, read a magazine, catch up on sports scores, etc.

 

“I’M BORED WITH MY LUNCH.”
While it makes things easy, eating the same lunch day after day can get old and boring.

-          Make a point of trying out one new recipe at least once a week. It doesn’t have to be difficult—just something that sounds delicious and gets you interested in eating a healthy meal. (Check out the recipe resources below.)

-          Do a healthy lunch swap with a friend.

-          Try a new restaurant that highlights healthy choices on the menu and then try to copy it at home.

 

“WHERE SHOULD I START?”

-          Add BBQ sauce to some torn up chicken breast and put it on whole wheat bread with some shredded carrots.

-          Take some leftover stir-fry and whole wheat tortillas for do-it-yourself fajitas.

-          Add a handful of walnuts and cranberries to some bagged lettuce for a satisfying salad with protein and healthy fats.

-          Bring cut veggies and pita to dip in a container of hummus

-          Wrap some low-fat deli meat in romaine lettuce. Dip it in mustard for some zing.

-          Many groceries have a display case with sushi rolls that make a great healthy lunch in a pinch.

-          Bring a can of water packed tuna and eat it with some whole grain crackers and celery sticks.

 

“I NEED MORE IDEAS.”  Check out these websites for recipes, easy examples, and mouth-watering photos:

http://www.cookinglight.com/eating-smart/smart-choices/healthy-lunch-ideas-00412000067923/

http://www.eatingwell.com/recipes_menus/recipe_slideshows/light_lunches?slide=3#leaderboardad

http://www.huffingtonpost.com/2012/08/16/healthy-lunch-ideas-packed-kids-adults_n_1790918.html

http://www.planetbox.com/meals

 

“IS THERE AN APP FOR THAT?”  You bet.  Here are some healthy lunch apps for your smartphone:

I-PHONE

Office Food: http://itunes.apple.com/us/app/office-food-healthy-lunch/id439847055?mt=8

Good Food Near You: http://www.goodfoodnearyou.com/mobile_download/iphone

Healthy in a Hurry: http://itunes.apple.com/app/eatingwell-healthy-in-a-hurry/id319258887?mt=8

 

ANDROID

Quick Recipes: http://www.androidzoom.com/android_applications/lifestyle/quick-recipes-under-10-mins_bvghs.html

Salad of the Day: http://androidapp.lisisoft.com/apps-android-phone/222499-com.salad.android.app.html

Good Food Near You: http://www.goodfoodnearyou.com/mobile_download/android

 

BLACKBERRY

Healthy Recipes: http://appworld.blackberry.com/webstore/content/135292/?lang=en

Good Food Near You: http://appworld.blackberry.com/webstore/content/1263/?lang=en

Junk Food Zapper: http://appworld.blackberry.com/webstore/content/94224/?lang=en

CHANGING SEASONS

Can you believe it’s September!?! That is what so many people are asking. Where did the summer go? Is it really over?  It’s hard to believe that summer is over. Though saying goodbye to summer is not always easy, we hope that   these ideas and tips can help you to embrace the transition into another exciting season....

Be Kind with the Rewind

With each new season, we have to adjust and make some changes, like preparing for Daylight saving time.  This can be hard for people who don’t like shorter days and longer nights.  

• Make your home “sunny”: To keep your house light with less sunshine, try using extra lamps, change the light bulb to something brighter, or decorate with colorful pillows, pictures or throws.

• Catch some rays: Take a few minutes each day to stand by a window, or if the weather permits, take a walk during the day to enjoy some sunlight. For those of you who are at work, at break times, try eating your healthy snack outside (weather permitting) or near a window.

• Fill your calendar: Make plans with friends and family – have activities to look forward to, like hosting a pot-luck dinner, throwing a football party, or joining (or starting) a book or movie club.

Ways to Stay Healthy and Active (and have some Fall fun too!)

• New season, new TV shows: Pair your favorite shows with a great workout. For example, during a one-hour show, march in place during the commercials.  You could walk up to 2100 extra steps =  approximately 1 mile = approximately 150 calories burned!  Or challenge yourself and do push-ups during one set of commercials and lounges during the next, and jumping jacks during the next.  Viola, instant gym!  If you have equipment at home, try exercising for the full episode.  Just don’t forget to keep challenging yourself.

• Fall Spices: Try out some Fall dishes with spices like cinnamon, vanilla, nutmeg, or pumpkin spice. Cinnamon has great health benefits – research suggests it helps reduce inflammation and lower blood sugar in people with diabetes. Sprinkle some cinnamon on sliced apples (also a favorite Fall food,  packed with cholesterol-lowering fiber, antioxidants, and vitamin C!).

• Better sleep – Sleeping in cooler temperatures and more of a routine may help improve sleep, which can boost mood and reduce stress

Got kids?

Getting back into the swing of school may be hard on the kids (and you too, if you are taking classes), but Fall is also a fun time of year.  Here are some suggestionsfor families with children (or grandchildren!):

• Favorite holidays - Halloween and Thanksgiving will be here soon. Ask your kids what they want to dress up as for Halloween, how they want to carve the pumpkin, how they can help prepare Thanksgiving dinner, or what they are thankful for.

• Exploring nature - Enjoy the Fall air by taking a hike or nature walk to notice the colorful leaves, or go apple or pumpkin picking at a local orchard (if location permits)

• Each week make a Fall-inspired dish as a family, like butternut squash macaroni and cheese: http://www.cookinglight.com/eating-smart/recipe-makeovers/light-macaroni-cheese-00412000072555/index.html

Final Thoughts

Focus on the uniqueness of Fall, includingwithwarmer clothes, cooler nights, colorful foliage, and special holidays.  Ease into the season with the  ideas in this blog, or share your own between friends, family, and co-workers. 

Since Fall does bring on busier schedules, shorter days and darker nights, if you find that you are struggling to adjust or notice a change in your mood, please contact   your medical team at SHaaz@corporatehealthsolutions.com or your Carebridge EAP.   Carebridge service is available 7/24/365. Contact Carebridge at 1-800-437-0911 or by emailing clientservice@carebridge.com.

September: The Month to be Aware of Prostate Cancer

Prostate cancer is the most common cancer in men. It begins in the prostate and occurs when abnormal cells in the body grow out of control. September is the national month to increase awareness of prostate cancer among all Americans. It’s even important for females to be familiar with the risk factors, signs, and symptoms of prostate cancer because all women have men in their lives such as fathers, brothers, sons, and friends. The more we understand about prostate cancer, the more able we are to prevent it or catch it early.

The prostate is part of the male reproductive system and is located below the bladder and in front of the rectum, and is typically the size of a walnut. The prostate produces fluid that makes up part of semen. 

Risk Factors

 The following risk factors may increase the likelihood of getting prostate cancer:

·         Age – older men are at greater risk

·         Race – some racial and ethnic groups have a higher risk of getting prostate cancer

·         Family history – someone with a father, brother, or son who has had prostate cancer is 2-3 times more likely to have prostate cancer.

How to reduce your risk

Risk for cancers, in general, is also affected by daily lifestyle behaviors such as smoking, eating an unhealthy diet, lacking physical activity or exercise, as well as being overweight. Therefore, living a healthy lifestyle by eating well, being active, maintaining a normal weight, and not smoking may help to reduce the risk for some cancers, including prostate cancer.

Screening is available to detect prostate cancer in its earliest stages before it causes symptoms. Screening guidelines and recommendations for prostate cancer were recently updated to suggest that men participate in “informed and shared decision making” with their family doctors. This means having a conversation with your doctor about the risk of prostate cancer, personal risk factors (such as age, race, and family history), what screening options are available, and the risks/benefits of screening. This also includes making a joint decision with your doctor about whether or not to be screened for prostate cancer.

Screening options

There are two commonly used tests to screen for prostate cancer:

·         Digital rectal exam (DRE) – A doctor will examine the size of the prostate, as well as feel for any lumps or other abnormalities.

·         Prostate specific antigen test (PSA) – A blood test to measure the level of PSA in the blood, which may be higher with prostate cancer.  Other conditions that affect the prostate can also increase PSA. These other conditions include: certain medical procedures, certain medications, an enlarged prostate, recent sexual activity, or an infection in the prostate.

Symptoms

Not all men with prostate cancer experience symptoms and the symptoms may differ. Common symptoms include:

·         Blood in the urine or semen

·         Difficulty starting urination

·         Weak or interrupted flow of urine

·         Difficulty emptying the bladder completely

·         Frequent urination, especially at night

·         Pain or burning during urination

·         Pain in the back, hips, or pelvis that doesn’t go away

·         Painful ejaculation

If you experience any of these symptoms, contact your doctor right away. These symptoms can also be caused by other conditions, but talking with your doctor is important to determine the cause.

Treatment

Several treatment options are available to men diagnosed with prostate cancer. Some doctors and patients decide to watch the prostate over time to see if it is growing or causing symptoms before removing or treating it. Others choose surgery, radiation, chemotherapy, or hormone therapy. To learn more, visit treatment options.

During the month of September and beyond, think about the risk factors for yourself or your loved ones. All men should have a discussion with your doctor about whether to screen for prostate cancer. Encourage your male friends and family members to do the same and to take the next step in preventing prostate cancer.