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10 Quick And Healthy Lunch Ideas That Fit Your Busy Schedule

10 Quick And Healthy Lunch Ideas That Fit Your Busy Schedule

In today’s society we are all overworked, pressed for time, and stressed. We all want to be more healthy and most people make a concerted effort by eating better, moving more, and getting to bed earlier. But if you’re like me– it’s an uphill battle.

How often do you find yourself working through lunch? And when you do get a chance to eat, you have to scurry to the nearest quick-market or take-out spot, grab something barely edible, only to scarf it down in front of your computer screen. I know the dilemma– you have got to eat to keep your brain functioning, however quick and healthy options during lunch madness are pretty scarce.

The answer to this dilemma is pretty simple: pack a lunch. It really is the best option for busy people who skip lunch, are crunched for time, and who have “working lunches” frequently.

Benefits of bagging your own lunch

The benefits of bringing your own lunch from home are numerous. Here are just a few:

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  1. You can track and control your nutrients
  2. You can prevent yourself from over-eating and consuming large, calorie dense meals
  3. You save money
  4. You have more time to actually eat your lunch (you don’t have to leave your building or area, and stand in long lines).

By now, I know you are convinced that you should bring your own lunch. Now comes the issue of what to pack. The time saver in you– once you do make it to the grocery store– will try and talk you into buying a bunch of prepackaged processed mess. Don’t do it!

Processed foods are almost as bad as restaurant food:

Here are a few reasons why you should pass on the prepackaged processed meals:

  1. Processed foods contain unhealthy additives and preservatives to give it a longer shelf life
  2. Processed foods contain ingredients that lead to overconsumption and weight gain
  3. Research shows that process foods contain ingredients that make them addicting

It’s never easy to stay healthy with a busy schedule. That’s why you need a program to keep yourself motivated to achieve this goal. Our goal system offers a program that delivers FREE and tailor-made materials to keep you updated with simple and healthy living ideas so you don’t need to spare much time and effort to stay healthy. Click in to learn more!

10 easy practical lunch ideas

1. Quinoa veggie bowl

Mexican-Quinoa-Bowl
    Photo: courtesy of http://www.foodmatters.com/recipe/mexican-quinoa-bowl

    Toss together your choice of fresh or cooked vegetables with cooked quinoa, fresh herbs, and a dressing such as tahini, apple cider vinegar, cashew, cheese, or mashed avocado.

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    2. Chicken for meals, wraps and salads

    Chicken-seasoning
      Photo: Kevin / Fit Men Cook http://fitmencook.com/time-saving-chicken-meal-prep/

      Save time while keeping variety and spice by preparing two or three variations of chicken at once, using aluminum foil dividers in your pan. Sriracha, BBQ, honey mustard — you can have it all. Three birds, one pan.

      3. Chicken, rice or roasted potatoes with veggies.

      Veggie-bowls
        Photo: Jenny / http://picky-palate.com/2013/09/11/grilled-chicken-veggie-bowls-meal-prep/

        Quick, simple, and to the point. Using your different chicken flavor options (from above) you can have different variations of this meal all week without boring your taste buds to death.

        4. Cold cajun chicken 

        Take a piece of grilled or blackened chicken the night before and rub in a homemade cajun spice mix using things you already have in your pantry (or try this recipe.) Serve on top of a green salad, or slice it, and add it to a whole-wheat wrap filled with crunchy veggies.

        5. Desk salad

        Cold desk salad
          Photo: Instagram @orangesandavocados / http://www.shape.com/healthy-eating/meal-ideas/12-meal-prep-ideas-arent-sad-chicken-and-rice

          Pack bowls with radishes, tomatoes, feta, and hard-boiled eggs (or whatever protein you prefer). A quick tip for hard boiling multiple eggs at once is to place the eggs in a muffin tin, and bake in the oven for 30 minutes– Magic!

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          6. Steak fajita salad

          Fajita salad
            Photo and Recipe: Chungah/ http://damndelicious.net/2015/03/06/steak-fajita-salad/

            All the amazing flavors of a fajita conveniently assembled in a salad and topped off with the creamiest cilantro lime dressing.

            7. Pesto pasta with sun dried tomatoes and roasted asparagus

            Pesto Pasta
              Photo and Recipe by: Chungah/ http://damndelicious.net/2012/07/21/pesto-pasta-with-sun-dried-tomatoes-and-roasted/

              This is a delightfully light, yet filling meat that will definitely add a twist to the working lunch. Make it for dinner the night before and use the left overs for tomorrow’s lunch.

               8. Fruit and vegetable smoothies

              Smoothie-Baggies
                Photo: Rachel/ http://www.thechicsite.com/2014/02/03/pre-packed-smoothies/

                Buy all of the ingredients in bulk, blend, and then freeze in ice cube trays, plastic bags or muffin tins.

                9. Lettuce Wraps

                lettuce wraps
                  Photo: stu_spivack / https://www.flickr.com/photos/stuart_spivack/410844249

                  Use large leafy green lettuce leaves as a nutrient-rich alternative to a regular wrap. Simply add your favorite fillings. Try vegetables with fish/egg, curried lentils, chilli beans, or falafels.

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                  10. Healthy Left Overs

                  The quickest way to prepare a healthy lunch, is to make more of your healthy dinner. When dishing out your nighttime meal, put some away in a container for the next day’s lunch.

                  Don’t let your busy lifestyle impede your progress towards gaining optimal health. A healthy lunch can help keep you focused, prevent the 3 PM energy slump, boost your mood, and save you time and money in the long run.

                  Find the content useful to you? Click into the goal box below for more time-saving and effortless tips on exercise and diets. By taking this simple act, living a healthy life is no longer a mission impossible for you!

                  Featured photo credit: Kaboom Pics via kaboompics.com

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                  Denise Hill

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                  Last Updated on February 18, 2019

                  13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

                  13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

                  Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

                  Why is this so critically important to you?

                  The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

                  Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

                  1. Know That Fear Is Real, but Can Be Overcome

                  Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

                  When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

                  • The child who has to be physically dragged to their first day of school.
                  • The man facing the judge.
                  • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
                  • The man as the surgeon says “count backwards from 10 Mr Smith.”
                  • The woman that’s told “We are sorry, we can’t help you.”
                  • The man that faces the empty circle of a gun and prays for his very existence.

                  These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

                  Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

                  Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

                  2. Accept Your Fear

                  Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

                  We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

                  And here’s what can be done.

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                  3. Get Some Perspective

                  I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

                  And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

                  That girl will go far. Because she truly gets fear.

                  We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

                  So look around you to get some perspective on your fear:

                  • Are you really at risk?
                  • Will this kill you?
                  • Which leads us on to..
                  • If the worse was to happen what would it be?

                  4. Hold a Hand

                  As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

                  Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

                  We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

                  Ask yourself:

                  • If the worse were to happen, what would that be?
                  • Could that really happen?
                  • If the worse did happen, how would you recover?
                  • If the worse were to happen, what would you need to do next?

                  By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

                  5. Know Whose Hand You Hold Either Physically or Emotionally

                  This helps with fears for the rest of your life.

                  Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

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                  The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

                  It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

                  For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

                  Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

                  6. Understand That There Are Some Things Fear Will Never Touch

                  I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

                  Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

                  Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

                  Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

                  Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

                  Of all the billions of people on this planet, no one will have an answer identical to yours!

                  7. Process Your Fears to Carry on with Life

                  Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

                  I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

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                  It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

                  One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

                  Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

                  It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

                  8. Assume the Worse

                  If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

                  Think how naughty they felt to be doing something that was not allowed?

                  • Think about what age it may have made them feel?
                  • Think about how they feel about champagne?
                  • What special moments it’s been a part of in their lives?

                  And you can see how the assumptions they made about their “right” to have these things was not healthy.

                  When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

                  Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

                  9. Take a Fear That Feels Insurmountable Right Now.

                  If you were to repeat it to me out loud, what would you say?

                  Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

                  Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

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                  10. You Are Not Defined by Your Fear

                  One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

                  11. Go with Fear

                  When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

                  I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

                  Notice how they’ve found their hidden fears and want to face them?

                  One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

                  However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

                  We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

                  12. Discover Great Skills in Your Scary Moments

                  And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

                  The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

                  What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

                  13. Own Your Fear

                  Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

                  We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

                  You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

                  More Resources About Fighting Fear

                  Featured photo credit: Ben White via unsplash.com

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