As a mom, one who works at home and that has to make sure she eats throughout the day (or my sugar drops drastically), I have to try and make a healthy breakfast and lunch that sustains me. We all know how easy it is to grab some chips, drink your lunch or skip it all together. With that being said, do not forget that breakfast is the most important meal of the day, but skipping lunch is just as bad.
Besides your hunger being satisfied, eating a healthy, balanced lunch will keep you focused, alert, energized, in a better mood and will assist you in your healthy weight goals, while keeping money in your pocket.
The first thing to remember is never skip lunch, no matter how busy you are. Studies show hypoglycemia (low blood sugar) can slow the speed at which people process information and shorten their attention span which will effect daily activities at work, plus slow your metabolism and send you running for the candy at 3 pm.
Salads are great options, but remember these tips:
· Top your salad with lean protein like wild salmon, grilled chicken or calamari, beans, or tofu. This will ensure your body is building healthy muscle that will help you burn more fat and keep you feeling full longer.
· Limit your salad dressing or use a good balsamic vinegar and olive oil. Try to “dip” your greens vs. pouring on the dressing.
· Skip the croutons and processed cheeses – instead add veggies, the more colorful the better.
Sandwiches can help you get in your veggies and lean protein. Here are some options:
· Greek sandwich (lettuce, tomato, olives, feta cheese, oil & vinegar- leftover grilled chicken)
· Turkey breast, lean ham and roast beef on a tortilla with roasted veggies
· If you are a seafood lover, mussels, grilled calamari or fresh seafood salad on some whole grain bread
· Find a whole grain bread that has fiber and protein in it. Add some grilled leftover veggies from the night before, tuna in water, canned wild salmon, some olive oil and balsamic vinegar.
Last night’s dinner:
· Don’t be afraid to prep some the night before – It doesn’t take a lot of time to chop extra vegetables, wash and dry extra lettuce, and reserve a portion of the evening’s lean protein while you are preparing dinner.
· Such items can be stored in individual containers in the fridge. When lunch rolls around the next day the ingredients are already prepped and just need to be assembled.
· Quesadillas and Tacos are great because you can put almost anything between tortillas and call it a Quesadilla or Taco without needing a recipe. Just take a look at what vegetable, meat or bean, and cheese options are available in your refrigerator and get creating!
· Pasta is easy to make extra…add some olive oil to it and then stir in some veggies and lean protein the next day.
Don’t forget, breakfast can be served anytime of the day! Scramble some eggs with salsa, cheese and serve on an English muffin. Add some Canadian bacon, grass fed bacon or tofu and make an omelet or scramble.
Try to avoid ordering out; pizza, Chinese, burgers, fries and drive-thrus are all going to go straight to your butt and you will regret it at 3 pm when that slump hits.
Water, lots of water – drink it all day long. Flavor it with fruit, lemon, cucumber or mint.
Avoid living on caffeine – when you do that you are asking to crash and burn. Instead take some time and take a walk around the house, stretch your legs, do a few burpees, sit-ups, push-up or whatever it takes to get your blood circulating through your body. Try and get those 10,000 steps in/day. Just because we work at home, doesn’t mean we can’t move it!
Here are some links to my favorite Pinterest boards and websites with recipes, in home workouts and suggestions for your lunches.
I hope that as moms who work from home we can help each other and share ideas and suggestions to help keep us all healthy! Feel free to contact me or connect to me via social media so we can swap ideas.
Jody Morgan is a SAHM/WAHM in Columbus, OH. She runs Gemini Health & Nutrition as a Holistic Health Practitioner. In her free time she enjoys cooking, baking, crafts, photography, nature, fitness and entertaining. She blogs over at Now There Are Five where she talks about her journey to become a successful blended family and all things fun.