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Last Updated on October 24, 2019

25 Quick and Healthy Lunch Ideas for Work

25 Quick and Healthy Lunch Ideas for Work

Have you ever had those moments where you are running out the door and suddenly you realize you forgot to pack a lunch… again!

Let me paint a picture for you, and you can tell me if it sounds familiar or not.

8:45: Oops… forgot to make breakfast! You grab a granola bar and head out.

10:00 You feel a crash coming on. Time for a coffee!

3:00 You lost track of time. You are STARVING! You gorge yourself on the nearest fast food joint you can find. The day begins to trickle by again. You snag a few more coffees, sodas, and a couple candy bars to hold you over as your energy begins to crash and stress takes over.

8:00- Feeling ravenous again!! You gorge yourself on Pizza. A well-deserved treat.

12:00- The hunger begins to strike again. You try to muster up the willpower to keep you from running to the fridge.

Look, if that scenario at all hit home, then you are not in good company. Working as a fitness professional has really taught me quite a few things: one of them being just how bent our modern culture is towards an unhealthy lifestyle. Convenience is key in our society. While that can produce a productive and fullfililng life in some instances, I have also seen some side effects. I see the people who feel like they are dragging through each day, hoping to find the balance between a successful career, thriving relationships, and abundant health!

Here is the good news: there is an answer. If you are one of those people struggling to make a change in their life, then it’s time to blend convenience with health!

I have found some of the best quick and healthy meals for you to life your busy life and feel amazingly healthy at the same time! Here are my top 25 meals that you can bring to work!

1. Hummus Collard Wraps

    I absolutely love collard wraps! And for good reason. For one, they are so fresh and satisfying that you will feel like the healthiest person alive. Second, they are extremely easy to make and pack. Third, they taste delicious!

    Trust me, if you really want to get a health kick started strong, a collard wrap is the way to do it!

    Check out the recipe here.

    2. Mediterranean Chickpea Quinoa Bowl

      Even the word mediterranean peaks my cravings for a healthy meal! This quinoa bowl is nutrient dense and will leave you satiated with it’s high amounts of fiber. You can meal prep these for the week and have a week’s worth of lunches in about 30 minutes.

      Check out the recipe here.

      3. Sheet Pan Sausage and Veggies Bowl

        Sheet pan meals are an absolute favorite of mine! It’s as simple as a pop in the oven and you’re all set. These meal prep bowls are going to be a definite favorite for you. You’ll feel like you’re eating a gourmet meal without spending hours in the kitchen.

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        Check out the recipe here.

        4. Keto Proscuitto Egg Cups

          Are you jumping on the keto bandwagon? Then these egg cups are definitely for you! The high protein and satiating fats will keep your cravings at bay. You’ll forget how healthy you are even eating with this keeper of a recipe.

          Check out the recipe here.

          5. Low-Carb Pad Thai

            Have you tried Shiritake noodles yet? If not, you definitely should! These impressive noodles are made primarily of a specific type of yam soaked in water. The end product is a delicious 0-calorie noodle.

            Pad Thai has long been a favorite of mine, and these noodles make it possible to keep my blood sugar balanced while enjoying an old time favorite. Definitely give it a shot!

            Check out the recipe here.

            6. Chicken Enchilada Stuffed Peppers

              These chicken enchilada stuffed peppers pack a good serving of nutrients and protein while making meal prep simple. The great thing is, packing it is simple and reheating the meal is not a problem. Definitely add this amazing meal to your meal prep list.

              Check out the recipe here.

              7. Poke Bowl

                Have you jumped on the Poke Bowl bandwagon? If not, you are about to discover a new favorite! Picture sushi in a bowl. This incredible is perfect for a day of relaxing.

                Check out the recipe here.

                8. Chicken Hummus Sushirrito

                  If you are wondering what on earth a sushirrito is, then let me help you out, it’s a blend between a burrito and sushi. Of course, this one takes on a bit of a twist.

                  To make meal preps super easy, it is loaded with sprouts, chicken, hummus, and veggies. The preparation literally takes minutes, and it’s a fun new twist if you find yourself getting bored of salads.

                  Check out the recipe here.

                  9. Skillet Pizza

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                    Guess what? Pizza isn’t completely off the menu! This Pizza has tortillas used as the base, meaning you cut the carb while still curbing that craving. Not only that, but it is extremely simple to make. Meal prep or cheat meal? I’d say it’s the best of both combined!

                    Check out the recipe here.

                    10. Bento Boxes

                      These lunches were originally invented in Japan and are basically the equivallent of an American lunch bag. Since then, it has become an American favorite and can be filled with just about any filler you crave. From Mediteranean to American, these boxes are sure to be a favorite, especially for meals on the go!

                      Check out the recipe here.

                      11. Salad in a Jar

                        Salad in a Jar is nothing new, but it’s a classic that we all should come back to when we get stuck in a health rut. These salads are extremely easy to prep, and even easier to pack.

                        Grab a variety of veggies and toppings, stack them in a jar, and create varied editions of veggie-packed meals for every day of the week. You’ll be feeling fresh and ready for a new lifestyle!

                        Check out the recipe here.

                        12. Chicken and Avocado Burritos

                          Who doesn’t love a good burrito? With this delicious lunch, you get all the pros without the cons of feeling heavy and bloated all day. Easy to pack? Yep. Delicious? You betcha! Filling? Definitely! Looks like we found ourselves a winner!

                          Check out the recipe here.

                          13. Chia Pudding

                            This meal has a rap for being a breakfast food, but it happens to make an incredible lunch as well. This meal is perfect for those with a sweet tooth! Another pro? It’s unbelievably easy to throw together. All it takes is 5 minutes the day before, and you’re set for a healthy lunch tomorrow.

                            Check out the recipe here.

                            14. Avocado Chicken Lettuce Wraps

                              Lettuce Wraps have been a long time favorite of mine. They leave you feeling so fresh, satiated, and balanced.

                              With all that protein packed into one meal, you don’t have to worry about getting a carb crash a couple hours after. Plus, it will keep you full throughout the day. Add this one to your lunch list. You will be glad you did!

                              Check out the recipe here.

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                              15. Vietnamese Spring Rolls

                                If you have ever been to a Vietnamese restaurant, then you have likely seen these on the menu.

                                While Spring Rolls taste fresh and light, they somehow pack a deliciously satisfying punch. With this peanut sauce paired with fresh rolls, you won’t second guess trying out this “healthy living thing”. You’ll feel more cultured than ever!

                                Check out the recipe here.

                                16. Egg Roll In a Bowl

                                  If you love Egg Rolls, you will love these egg rolls in a bowl. Perfect for a meal on the go, this lunch will satisfy you with an ethnic twist!

                                  Check out the recipe here.

                                  17. Fajita Burrito Bowl

                                    If you have ever been to Chipotle, then you probably know what I’m talking about here! Burrito bowls are basically just that… a burrito in a bowl! You’ll get the amazing flavors of a burrito but without the mess. It’s easier to pack. Easier to eat. And all out delicious! I’d say it’s a pretty easy meal with plenty of health benefits! Give it a shot and I think you’ll find you enjoy it!

                                    Check out the recipe here.

                                    18. Basil Capri Salad

                                      This Salad is definitely one to add to your list. The fiber will keep you full while the basil leaves a fresh sensation for you. It’s a meal that is zesty, fresh, and fun!

                                      Check out the recipe here.

                                      19. Mediterranean Buddha Bowl

                                        Something about this zesty blend of food makes my taste buds water. This Buddha bowl combines the flavorful tang of hummus with a hearty blend of roasted vegetables.

                                        Check out the recipe here.

                                        20. Chicken Sushi Bowl

                                          If you’re not one for raw fish, then a chicken sushi bowl might be just the option for you.

                                          Unlike Poke Bowls, this lunch is made from chicken that still packs a powerful flavor. It could save you an extra trip to the grocery store and give you the same satisfying flavor. Plus, the rice in this meal can be subbed out for cauliflower rice making it an instant Keto and Paleo favorite!

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                                          Check out the recipe here.

                                          21. Black Bean Quinoa Burritos

                                            This meal is amazing for a quick, throw-in-the-fridge type of meal. These are a great option for vegetarians who want a meal on the go. Not only are these burritos easy to make, but they are incredibly easy to store as well. Just toss them in the freezer and grab them before you leave for the day!

                                            Check out the recipe here.

                                            22. Garlic Butter Shrimp Zuchinni Noodles

                                              If you haven’t heard about veggie noodles yet, then it’s time you learn! Veggie noodles are an incredibly fun and delicious way to transform regular vegetables into your favorite pasta dish. These garlic butter shrimp pasta might just have you drooling before you even take your first bite.

                                              Check out the recipe here.

                                              23. Zucchini Lasagna

                                                I know, first turning zucchini into pasta and now lasagna? Where does it all end? I know it sounds crazy, but this dish is definitely one to try. In fact, I tried making one a while back and my husband loved it, even better than the original one I made for him. As it turns out, you don’t need high starch noodles to create incredible Italian dishes! These substitutes will do the job just fine.

                                                Check out the recipe here.

                                                24. Vegan Curry- Spiced Sweet Potato Burgers

                                                  If you are planning on going more plant based, then I applaud you! Adding extra plant-based foods to your diet is an excellent way to feel amazing and boost your nutrients!

                                                  Of course, there’s no need to stick to a salad-only diet. If you get a little creative, you will find all sorts of amazing recipes to try. These Sweet Potato Burgers will help you along your journey by keeping lunch fun and delicious!

                                                  Check out the recipe here.

                                                  25. Vegetarian Fajitas

                                                    Here’s another great recipe for those transitioning to plant-based. Fajitas are easy to make, easy to pack, and delicious to eat. All you need to do is bring your lunch, heat it in the microwave, and enjoy a delicious meal!

                                                    Check out the recipe here.

                                                    Bonus Tips to Make Lunches Easier

                                                    1. Find one day to meal prep. It makes life so much easier if you can have all of your food ready in one day. Occasionally, when I’m feeling more spontaneous, I’ll meal prep just the ingredients to make easy meals the day of![1]
                                                    2. Find a few good staples that fit your lifestyle in the best way possible.
                                                    3. Try some of the below meals for a quick and easy lunch:
                                                      • One pan recipes
                                                      • Wraps
                                                      • Sandwiches
                                                      • Soups
                                                      • Casseroles
                                                      • Pastas
                                                      • Salads
                                                      • Rice bowls
                                                      • Lettuce wraps

                                                    More Healthy Recipes

                                                    Featured photo credit: Louis Hansel via unsplash.com

                                                    Reference

                                                    More by this author

                                                    Katelyn Delaney

                                                    Owner of Revifi -- Fitness Training & Life Coaching

                                                    20 Easy Smoothie Recipes for Weight Loss Does Weight Loss Cleanse Diet Work At All? How to Eat Healthy on a Budget (The Definitive Guide) 25 Quick and Healthy Lunch Ideas for Work 17 Healthy Late Night Snacks for When Midnight Cravings Hit

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                                                    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.

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                                                    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.

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                                                    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]

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                                                    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).

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                                                    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

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