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5 Healthy Lunch Ideas for Work

5 Healthy Lunch Ideas for Work

Eat healthy, remain healthy!

Our quality of health is directly reflected in the quality of our work output. No matter whether our work is physical or mental, our health is the result of our eating habits. And in today’s competitive working environment, who has the time to get sick? It therefore becomes a major agenda item to keep an eye on our food habits.

This raises the issue for most of the people about how to prepare a lunch that is healthy as well as appealing. I know it’s a big time-drain to think about keeping your lunch varied on daily basis, so here are 5 different and nutritious lunch recipes to bring a complete makeover to your midday meal at work:

1. Cheese and Tomato Lover’s Salad

Cheese and Tomato Lover's Salad

    Ingredients:
    1 tomato, cubed
    1 oz mozzarella cheese, cubed
    1 cup fresh baby spinach leaves
    1 tbsp extra virgin olive oil
    1/2 tbsp balsamic vinegar
    3 tbsp sunflower seeds
    1/4 tbsp black pepper
    A pinch of salt

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    Recipe:
    1) Mix all ingredients in a bowl.
    2) Add 1/2 tbsp lemon juice.

    2. Veggie-Packed Folds

    Veggie-Packed Folds

      Ingredients:
      2 carrots, shredded
      4 lettuce leaves
      2 tbsp black olives, sliced
      2 tsp Italian dressing
      2 whole wheat pita breads, cut in half into semi-circles
      2 tbsp cream cheese
      1 red pepper, cut into eight rings

      Recipe:
      1) Mix carrots, olives and Italian dressing.
      2) Spread cheese over pita bread halves, and lay a lettuce leaf on half of each piece. Top lettuce with red pepper slices and carrot mixture and fold pita bread in half.
      3) Folds are ready.

      3. Baked Cottage Cheese Wrap

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      baked-macaroni-pre-sen

        Makes 2-3 serves.

        Ingredients:
        50 grams cottage cheese
        5-6 slices brown bread
        3 spring onions, finely sliced
        1 tsp red chili powder, or to taste
        1/2 tsp salt
        Small handful cilantro/coriander leaves, chopped
        1 tsp garam masala
        3 tbsp salsa sauce
        1 tbsp ginger-garlic paste, or to taste (this can be purchased from Indian grocery stores, or simply mix one part crushed ginger with two parts crushed garlic. Refrigerate any leftovers for up to a week.)
        1 tbsp extra virgin olive oil

        Recipe:
        1) Preheat oven to 170°C/340°F.
        2) Crumble cottage cheese into a medium bowl. Add the red chili powder, garam masala, salt, coriander, and spring onion and mix well.
        3) Add 3 spoonfuls of salsa sauce and the ginger-garlic paste to the mixture and blend. Set aside while you prep the bread.
        4) Remove the crusts from your bread.
        5) Place about 1 tbsp, or so, of filling along one end of the bread slice.
        6) Gently roll in from filling end, making sure that the filling stays well within the first turn of the roll.
        7) Go ahead and roll it all up!
        8) Repeat with the remaining bread slices.
        9) Wrap up the rolled, filled bread slices in a clean, damp kitchen towel.
        10) Set aside for about 15 minutes.
        11) Now, lightly brush the rolls with the oil on all sides.
        12) Lightly roast in a pan in the preheated oven until all sides are browned. Don’t they look lovely! Once cooled, store in an airtight container to keep crispy for your work lunch.

        4. Masala Egg

        Masala Egg

          Makes 3-4 serves.

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          Ingredients:
          8 free-range eggs
          2 tbsp oil
          1 tsp cumin seeds
          1 tbsp ginger, finely chopped
          2 green chilies, finely chopped
          3 onions, finely chopped
          3 tomatoes, cubed
          1 tbsp red chili powder, or to taste
          1/4 tbsp turmeric powder
          1/2 tbsp garam masala powder
          Salt to taste
          2 tbsp fresh cilantro/coriander leaves, finely chopped

          Recipe:
          1) Heat oil in a non-stick pan. Add cumin seeds, ginger, green chilies and onions and sauté lightly.
          2) Add tomatoes and cook until they are pulpy.
          3) Add red chili powder, turmeric powder, garam masala powder and salt, and sauté.
          4) While sauce is cooking, hard boil eggs in a saucepan. Cool under cold, running water, peel and cut into pieces.
          5) Add eggs to prepared gravy.
          6) Add coriander leaves and mix gently. You are all set to go!

          5. Yogurt Rice

          OLYMPUS DIGITAL CAMERA

            Makes 3-4 serves.

            Ingredients:
            1/2 cup rice
            1/4 cup split green gram (also known as split mung beans or moong dal), washed
            3 cups of water
            1 tbsp oil
            1&1/2 tsp salt, or to taste
            1 cup yogurt
            1/4 cup shredded cucumber
            1/4 cup shredded carrots
            1 tbsp finely chopped ginger

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            For Seasoning:
            2 tbsp oil
            1/2 tsp mustard seeds
            1/2 tsp cumin seeds
            2 whole red chili peppers
            1 tbsp finely chopped green chili pepper
            8-10 curry leaves (available at Indian grocery stores)
            2 tbsp chopped cilantro/coriander leaves

            Recipe:
            1) Wash rice and split green gram, changing water several times until the water appears clear.
            2) Drain the rice and split green gram and put into a saucepan.
            3) Add water, oil, ginger and salt, and bring to a boil over high heat.
            4) Once the water is boiling, reduce the heat to low (do not cover the pan yet).
            5) Cook for 10-12 minutes so that rice and split green gram soften.
            6) Cover the pan and cook for about 15 minutes further, so that the mixture becomes very soft and mushy.
            7) Let the rice cool down to room temperature, add the yogurt and mix in well. NOTE: Adding the yogurt to hot rice will make yogurt sour and watery.
            8) Next add cucumber, carrot and ginger and mix.

            Prepare the seasoning:
            1) In a small saucepan heat the oil over medium-high heat.
            2) Add the mustard seeds and cumin seeds.
            3) When seeds crack and pop, add red chilies, green chili, curry leaves and cilantro.
            4) Stir for about a minute. NOTE: As you add the curry leaves, the oil will splatter, so be careful.
            5) Turn off the heat and mix the seasoning with rice mixture.

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            Last Updated on January 17, 2019

            8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

            8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

            In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

            Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

            Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

            Why Is It Hard to Live A Peaceful And Happy Life?

            Our Habitat Has Become Too Technological

            The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

            There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

            How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

            According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

            Too Many People Don’t Want to Unplug

            Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

            The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

            Listen carefully:

            We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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            The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

            Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

            8 Mindfulness Exercises to Start Practicing

            There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

            Are you ready for it? Let’s go!

            1. Pray Daily

            You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

            When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

            Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

            Pray. You won’t regret it.[5]

            2. Pay Attention to Your Inner Thoughts

            A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

            By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

            Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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            If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

            This article can guide you to beat negative thoughts:

            How to Stop Automatic Negative Thoughts When You’re Overwhelmed

            3. Smile Often

            Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

            Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

            Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

            The moment that you smile unconsciously, you then know that you are truly happy.

            4. Organize Your Working Desk

            A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

            When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

            Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

            Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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            5. Celebrate Your Friend’s Victories

            I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

            Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

            What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

            6. Listen to Your Spouse/Partner

            God put someone in your life for a reason. You might as well listen to him or her.

            I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

            I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

            7. Give Yourself a Break from Technology

            You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

            How do you do that? This is my formula:

            First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

            If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

            If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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            If you score more than 35, you need to take action immediately.

            Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

            8. Go Exercise

            Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

            The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

            You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

            12 Benefits of Regular Exercise You Should Know

            The Bottom Line

            It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

            It is possible to live a happy and peaceful life. It only depends on you.

            Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

            More Resources About Mindfulness

            Featured photo credit: Lesly Juarez via unsplash.com

            Reference

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