Advertising
Advertising

25 Ideas for Delicious and Healthy Lunches You Can Take to Work

25 Ideas for Delicious and Healthy Lunches You Can Take to Work

Preparing and bringing meals to work can feel awkward when you’re accustomed to running out and grabbing a meal on break. This habit can really start to put a dent in your wallet and your health when choices are limited to cheap fast food or fresh but expensive, made-for-you meals.

Try balancing the scale a bit and prepping a couple meals for lunch each week.

If you’re stuck on what to make, here are 25 ideas of healthy lunches you can bring to work without breaking the bank or sucking too much time from your routine.

1. Sweet Potato Hummus

    Hummus is a nutritious dip or spread that can go with just about anything! Making your own gives you the know over exactly what’s in your meal.

    Pack a small dish with your homemade dip, fresh carrots, celery, and grapes, with whole grain chips, pitas, or sliced bread for a cafe-style lunch box.

    ~ Get the recipe here!

    2. Chicken, Rice & Veggies

      It sounds all too easy, but why pay for a rice bowl when you can make one fresh from home? Simply cook your rice and steam your favorite vegetables ahead of time.

      Add chicken, steak, or grilled tofu on top. Sprinkle with parsley, cumin, or curry according to your palate.

      ~ Get the recipe here!

      3. Slow Cooker Curried Butternut Squash Stew

        Curry is a profound spice with a multitude of health benefits. With this stew, you give your digestive system a bit of a break from heavy meats and meals.

        It’s a great option if you’re trying to stick to a cleanse or reset before Fall arrives. This recipe makes it easy on you to prep and let the crockpot do the rest!

        ~ Get the recipe here!

        4. Spicy Tuna Sandwiches

          Only a few ingredients are needed to complete this quick mix in under 15 minutes.

          Tuna is a good source for protein and essential fatty acids. This recipe kicks it up a notch with protein powered beans and a little heat.

          All that’s left is to choose your favorite bread or hoagie, (whole grain is recommended). Top with fresh tomato, avocado, and even bacon to take this everyday sandwich over the top.

          ~ Get the recipe here!

          5. Steak Fajita Salad

            Fajitas are fun to eat and simple to cook. Using fresh produce for your meal utilizes the powerful effects they have when freshly ripened.

            Onions are strong detoxifiers and bell peppers are hydrating and provide vitamins unique to their colors. Steak is a great source for protein, but try to go grass-fed if you can!

            Advertising

            The same dish can be made with alternative proteins, and even salmon or shrimp if you’re craving seafood.

            ~ Get the recipe here!

            6. Turkey and Mashed Potato Casserole

              This nontraditional casserole is great for when the weather starts to cool down.

              Potatoes catch a bad carb reputation, however if you’re really busting your tail during the week, extra carbs will support your efforts, not kill them.

              For variety, mix in seasonal veggies before you bake it. Then, you can enjoy leftovers or bring it to share with your coworkers!

              ~ Get the recipe here!

              7. Tofu Lettuce Wraps

                This easy lunch barely requires any cooking and serves your body with lightweight nutrients to keep you running through the rest of your day.

                You can also swap the tofu for grilled chicken, or add lightly diced and grilled veggies to mix up your leftovers for the following day.

                ~ Get the recipe here!

                8. Thanksgiving Waffles

                  This dish will be sure to satisfy a few up and coming cravings as we welcome Fall season and holidays.

                  Turkey naturally boosts your body’s happy chemical- serotonin, and cranberries are a powerfully cleansing fruit packed with vitamin C. I’d recommend making your own waffle mix with gluten-free flour, like coconut or almond flour. All around, this may be one of the best recipe ideas ever.

                  Get the recipe here!

                  9. Southwest Chicken Wrap

                    Wraps are perfect options for a busy day. They are easy to make, store, and eat on the go while providing you with enough fuel to conquer your schedule.

                    For really fresh flavor, I’d hit the farmer’s market to buy your corn and peppers. But if needed, frozen veggies work just fine!

                    You can grab a cooked rotisserie chicken to make it even easier on yourself, too! Vegans may enjoy the same dish with a creamy garlic and almond cream dressing and alternative cheese.

                    ~ Get the recipe here!

                    10. Lemon Chicken & Asparagus Stir-Fry

                      With only a couple of ingredients, this dish is fairly quick to make. Lemon juice helps to preserve foods and keep them fresh longer.

                      You can change out and mix up your rice for couscous, quinoa, or noodles.

                      Advertising

                      ~ Get the recipe here!

                      11. Apple, Almond Butter, & Granola Sandwiches

                        If you ever find yourself craving sweets at lunch time, these sandwiches may be your new best friend.

                        Apples are energizing and contain cleansing properties to boost your metabolism, while almond butter is a rich source for healthy fats. Pairing these with whole grain granola provides a balanced and inexpensive meal for your lunch hour.

                        ~ Get the recipe here!

                        12. Veggie & Hummus Sandwich

                          Hummus spreads have caught a lot of hype, and for good reason! It’s a delicious way to get in protein and fiber, as well as minerals that support your nervous system.

                          If you’re not a fan of sprouts, try using fresh bell peppers or sliced cucumbers for a refreshing pop.

                          ~ Get the recipe here!

                          13. Taco Salad in a Jar

                            Made with ground turkey rather than beef, this recipe is much lighter on your stomach and easy to pack the night before.

                            You can also add fresh salsa with mango and parsley, baby Kale instead of romaine lettuce for a superfood boost, and alternative cheese for an allergen friendly choice.

                            ~ Get the recipe here!

                            14. Apricot & Almond Chicken Salad Sandwich

                              Chicken salad is an easy go-to when you’re short on time or want to prep for the week.

                              Apricots pack a serious punch when it comes to digestive and circulatory health. They are especially great for women’s reproductive health.

                              Almonds help to burn excess fats and rebuild muscles mass, making them a perfect blend of nutrients as well.

                              For a vegan option, use grilled tofu instead of chicken.

                              ~ Get the recipe here!

                              15. Shrimp and Grits

                                Shrimp are a light source of protein and are easy to prepare for this slow-cooker idea.

                                You can change out a few ingredients to make it dairy-free, using nut-milk alternatives for the butter and creams.

                                You can also add hearty veggies like carrots and sweet potatoes instead of grits for a rich source of healthy carbs to keep you full and focused.

                                Advertising

                                ~ Get the recipe here!

                                16. Sesame-Ginger Noodles

                                  Another light dish with multiple choices to mix and match ingredients to your liking.

                                  You could use veggie noodles for extra nutritional boost and top with various seeds, almonds, avocado.

                                  Add lightly grilled chicken, tofu, or steak on top for satisfying protein and you’re good to go!

                                  ~ Get the recipe here!

                                  17. Sun-Dried-Tomato & Pasta Salad

                                    Tomatoes are an excellent source for vitamin C. Pair them with a delicious pasta, whether its whole grain, brown rice pasta, or even zucchini noodles, and you’ve got a meal that will help you stay lean without missing a beat.

                                    ~ Get the recipe here!

                                    18. Wheat Berry & Citrus Salad

                                      This lunch recipe can go just about anywhere with you. It doesn’t require much to make and can be cooked in larger batches so you can get the most from your leftovers.

                                      A dairy-free version can be made without the Feta cheese, or by swapping for a vegan alternative.

                                      ~ Get the recipe here!

                                      19. Miso Sweet Potato and Broccoli Bowl

                                        Sweet potatoes are great sources for carbs because they are rich in vitamins and minerals that support your digestive system and a healthy metabolism.

                                        Broccoli provides rich green nutrients and helps to cleanse your body and support your immune system.

                                        Combining the two creates a delicious, guilt-free lunch that works to keep you operating at your best and brightest!

                                        ~ Get the recipe here!

                                        20. Chickpea, Cherry Tomato & Feta Salad

                                          Chickpea contains muscle-building amino acids, protein, and healthy fats that also support weight goals and mental performance.

                                          To make this dish totally vegan or vegetarian, simply nix the feta and go with a vegan cheese for the creamy effect.

                                          ~ Get the recipe here!

                                          21. One-Pot Pesto & Pea Pasta

                                          Advertising

                                            If you’ve only got one pot to spare, it’s all you need to cook this dish in under 30 minutes.

                                            You can purchase pesto from the store or try your hand at homemade. Making your own pesto with freshly picked Basil leaves is a wonderful way to connect with your food.

                                            Still feel like it needs a little something more? Add cherry tomatoes, olives, and chicken for an even more fulfilling meal.

                                            For gluten-free options, you can also try the same recipe with brown rice pasta or veggie noodles.

                                            ~ Get the recipe here!

                                            22. Macaroni Salad with Creamy Avocado Dressing

                                              Mix up your traditional pasta salad with homemade avocado spread!

                                              You can definitely stretch this as a side for a few lunches, pairing each with a different protein like a garlic-lemon chicken or top it off with baked salmon!

                                              ~ Get the recipe here!

                                              23. No-Bake Oat, Peanut Butter, & Granola Bars

                                                If you know your day is going to be non-stop, these easy granola bars may be your saving grace! You only need to mix together 4 ingredients and chill the bars to firm.

                                                Delicious, healthy, and easy for any day of the week. And the kids love them, too!

                                                ~ Get the recipe here!

                                                24. Cucumber-Lox Toast

                                                  Here’s another quick fix made with only five ingredients! This recipe gives you about 12 grams of protein, plus the health benefits found in yogurt like natural probiotics.

                                                  If you choose whole grain bread, the whole meal with remain very low in fat and boost your energy for the second half of your day.

                                                  If you only want to bring one or two slices, it would pair well with a side of fresh berries, sliced apples, or banana chips.

                                                  ~ Get the recipe here!

                                                  25. Blueberry-Orange Parfait

                                                    Parfaits don’t have to be just breakfast or dessert, they can make filling lunches. This one is made with fresh and energizing fruit.

                                                    You can add almonds, granola, and even more fruit for a larger portion.

                                                    ~ Get the recipe here!

                                                    With these 25 healthy lunch recipes, you can spice up your lunch break without breaking the bank. From now on, you can get the most from your lunch break with fresh and healthy lunches!

                                                    Featured photo credit: Unsplash via unsplash.com

                                                    More by this author

                                                    Alexa Sponaugle

                                                    Holistic Health Coach

                                                    25 Ideas for Delicious and Healthy Lunches You Can Take to Work 25 Easy Fast Healthy Dinner Recipes to Try (And Go Paleo) This Week 25 Healthy Summer Recipes to Enhance Your Mind and Strengthen Your Body 25 Healthy Snack Recipes To Make Your Workday More Productive

                                                    Trending in Physical Strength

                                                    1 10 Quick Easy Workouts To Lose Arm Fat At Home 2 8 Core Workouts You Can Easily Do At Home 3 Weight Loss Plan And Program: Create Your Own One 4 8 Leg And Butt Workouts To Reshape Your Lower Body 5 15 Core Strength Workout Exercises for Beginners

                                                    Read Next

                                                    Advertising
                                                    Advertising
                                                    Advertising

                                                    Last Updated on March 30, 2020

                                                    Why You’re Feeling Tired All the Time (And What to Do About It)

                                                    Why You’re Feeling Tired All the Time (And What to Do About It)

                                                    Feeling tired all the time?

                                                    Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

                                                    I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

                                                    Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

                                                    If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

                                                    In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

                                                    What Happens When You’re Too Tired

                                                    If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

                                                    Here are some common examples of what happens when you’re feeling tired:[3]

                                                    • You may have trouble focusing because memory and learning functions may be impaired within your brain.
                                                    • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
                                                    • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
                                                    • You may find it more difficult to exercise or to perform any type of athletic activity.
                                                    • Your immune system may weaken causing you to pick up infections more easily.
                                                    • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
                                                    • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

                                                    Are you saying that feeling tired can make me overweight?

                                                    Unfortunately, yes!

                                                    Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

                                                    Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

                                                    Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

                                                    Why Are you Feeling Tired All the Time?

                                                    Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

                                                    Here’s a quick overview of each root cause of feeling tired all of the time:

                                                    1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
                                                    2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
                                                    3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

                                                    The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

                                                    It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

                                                    Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

                                                    Feeling Tired vs Being Fatigued

                                                    If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

                                                    Advertising

                                                    Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

                                                    Tiredness is primarily about lack of sleep.

                                                    But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

                                                    Symptoms of fatigue include:

                                                    • Difficulty concentrating
                                                    • Low stamina
                                                    • Difficulty sleeping
                                                    • Anxiety
                                                    • Low motivation

                                                    These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

                                                    Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

                                                    How Much Sleep Is Enough?

                                                    The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

                                                    Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

                                                    So, quantity and quality do matter when it comes to sleep.

                                                    The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

                                                    Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

                                                    Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

                                                    If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

                                                    And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

                                                    It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

                                                    4 Simple Changes to Reduce Fatigue

                                                    Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

                                                    1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
                                                    2. Exercising regularly
                                                    3. Using stressbusters
                                                    4. Creating a bedtime routine to sleep better

                                                    So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

                                                    After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

                                                    In addition, I lost two inches off my waist and looked and felt better than ever.

                                                    Advertising

                                                    I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

                                                    Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

                                                    • L is for Lifestyle and means living healthy including getting enough sleep.
                                                    • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
                                                    • A is for Attitude and means thinking positive and reducing stress whenever possible.
                                                    • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

                                                    The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

                                                    And yes, there does seem to be an important correlation between being lean and feeling rested.

                                                    But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

                                                    L — Living Healthy

                                                    Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

                                                    So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

                                                    In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

                                                    As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

                                                    Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

                                                    1. Unplug

                                                    Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

                                                    So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

                                                    2. Unwind

                                                    Do something to relax.

                                                    Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

                                                    3. Get Comfortable

                                                    Ensure your bed is comfortable and your room is set up for sleep.

                                                    Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

                                                    Also, it’s ideal if your bedroom is dark and there is no noise.

                                                    Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

                                                    If your mind is still active, write a to-do list to help you fall asleep faster.[7]

                                                    Advertising

                                                    Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

                                                    This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

                                                    E — Exercise

                                                    Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

                                                    That’s what happened in my case.

                                                    But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

                                                    As part of my lifestyle upgrade, I knew I needed to move more.

                                                    My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

                                                    That made sense to me.

                                                    So, I decided to swim.

                                                    I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

                                                    Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

                                                    Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

                                                    So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

                                                    If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

                                                    A — Attitude

                                                    Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

                                                    When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

                                                    Do you want to know what that master stress-busting technique was?

                                                    Breathing.

                                                    But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

                                                    Advertising

                                                    Here’s how you do “Long-Exhale Breathing”:

                                                    1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
                                                    2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
                                                    3. Hold your breath while you count to 7 mentally and enjoy the stillness
                                                    4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
                                                    5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
                                                    6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

                                                    This type of “long-exhale breathing” is scientifically proven to reduce stress.

                                                    When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

                                                    Plus, this is a great technique for helping you get to sleep, too.

                                                    N — Nutrition

                                                    Diet is vital for beating fatigue – after all, food is your main source of energy.

                                                    If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

                                                    Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

                                                    For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

                                                    Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

                                                    Here’re 9 simple diet swaps you can make today:

                                                    1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
                                                    2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
                                                    3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
                                                    4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
                                                    5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
                                                    6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
                                                    7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
                                                    8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
                                                    9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

                                                    Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

                                                    That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

                                                    Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

                                                    The Bottom Line

                                                    If you are tired of feeling tired, then there is tremendous hope.

                                                    If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

                                                    If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

                                                    • Enough High-Quality Sleep with Bedtime Routine
                                                    • Regular Exercise You Love
                                                    • Stress Reduction with Long-Exhale Breathing
                                                    • Fatigue-Reducing Diet

                                                    Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

                                                    More Tips to Help You Rest Better

                                                    Featured photo credit: Cris Saur via unsplash.com

                                                    Reference

                                                    [1] YouGov: Two-fifths of Americans are tired most of the week
                                                    [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
                                                    [3] The New York Times: Why Are We So Freaking Tired?
                                                    [4] Mayo Clinic: Chronic fatigue syndrome
                                                    [5] Mayo Clinic: Lack of sleep: Can it make you sick?
                                                    [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
                                                    [7] American Psychological Association: Getting a Good Night’s Sleep
                                                    [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

                                                    Read Next