How to pack lunch like a star

Washington - Just because you're grown up doesn't mean you don't need a good lunch. (,,,) 

When you DIY, chances are you'll eat better-quality food in saner portions with more of what you need(...) Plus, packing lunch saves money.(...)

Plan leftovers

The easiest trick is to make lunch with food from dinner the night before.

When you're cooking, it is no more work to toss an extra piece of chicken breast or salmon fillet in the skillet, add a few more broccoli florets to the steamer, boil an extra egg or toss some extra vegetables on the grill, and all of these are just as good served chilled.

If you have access to a microwave, you can pack just about any meal in a microwave-safe container and reheat it for lunch the next day. Soups, stews and chilli often taste even better the second time around.

 

Rethink your sandwich

Most homemade sandwiches are automatically a better bet than the foot-long, meat-stuffed kind you might get at a deli.

But consider this to make yours even better: Skip the humongous rolls, bagels and oversized wraps that can weigh in at the equivalent of four standard bread slices. Instead, aim for two ounces (about 56g) of bread total (the nutrition label gives you the weight of a serving) and make it whole grain for the fibre, antioxidants and nutty taste. That generally translates to two slices of sandwich bread, a six-inch pita (15cm) or a nine-inch wrap (22cm).

Scooping the centre out of a crusty baguette or roll is also a great way to keep starch portions in check and still have the satisfying sandwich you crave.

When it comes to spreads, get yourself out of a mayo rut by exploring condiments that are bursting with flavour and nutrients. Try slathering a basil or sun-dried tomato pesto on bread for a punch of flavour, indulging in a spread of buttery ripe avocado, or smearing on some rich, creamy hummus. And instead of overstuffing your sandwich with cold cuts and cheese, leave lots of room for vegetables.

Pack more produce

That go-to slice of tomato and lettuce leaf on your sandwich is okay, but you can do so much better.

Rather than treating the veggies as an afterthought, make them the star. Grilled zucchini, eggplant, fennel, peppers, onions and tomatoes, interesting greens such as watercress, steamed asparagus spears or green beans, sliced beets, snow peas, shredded carrot, cabbage or sliced radish can all be piled on a sandwich to give it a big wow factor. They can also be added to, or substituted for, your basic salad to make it more interesting and tasty.

Say no to soggy

There is no need to suffer through soggy sandwiches and salads. For salads other than slaws, which can stand up to being dressed ahead, pack the dressing separately and toss with the greens right before eating. There are many cute containers available with separate salad and dressing compartments, or you can use any sealable food containers. Also be sure to dry your greens well before packing them so they don't get waterlogged.

To keep sandwiches from getting mushy, protect the bread from any wet ingredients by putting large pieces of lettuce in between the bread and the other fillings on both the top and bottom pieces of bread.

Most important, keep your lunch fresh and safe to eat by packing it in an insulated lunchbox with an ice pack and, if you have access to a refrigerator, pop it in there as soon as you can — with your name on it, of course, to prevent the dreaded lunch theft.

Step away from the desk

Two of the most compelling reasons to go out to lunch if you are at work are simply to get away from your desk and maybe socialise a bit. There is no reason to forgot that important mental break when you bring food from home. Make a point of finding a spot in a nearby park or outdoor seating area or, at least, find somewhere in the office where you can escape your computer for a few minutes. Invite a friend or co-worker to join you if you are craving company. It might be just the inspiration that person needs to pack lunch, too.

Washington Post

* Krieger is a registered dietitian, nutritionist and author. She blogs and offers a biweekly newsletter at www.elliekrieger.com. She also writes weekly in The Post's Food section.

http://www.iol.co.za/lifestyle/food-drink/food/how-to-pack-lunch-like-a-star-1.1915569#.ViGCKn4vfIU

Ways to get healthy at work

Cape Town - What we eat at our place of work has a huge impact on our overall diet and influences our productivity.(...)

Healthy eating in the workplace is the theme of this year's National Nutrition Week, which started on October 9.

Employees consume at least half of their meals and snacks during work hours, making this an important place to promote healthy eating, according to a press release from the Association for Dietetics in South Africa 

Registered dietitian Alex Royal says that healthy eating at work can be a challenge as there are often too many temptations: the vending machine, the sweet trolley, colleagues who have bad habits that influence others.

“During a busy day we don't have time (or forget) to prepare healthy meals or even forget to eat. So blood glucose levels drop, resulting in an energy dip and potentially cravings, especially for highly processed and sugary foods. This fuels the cycle of unhealthy eating at work”, Royal concludes.

Cath Day, Registered Dietitian and ADSA spokesperson, also offers some tips for employees:

* Before grabbing a snack, first ask yourself if you are really hungry or if you actually need to take a break from what you are doing. Going for a short walk or getting some fresh air - may be all you need.

* Don't skip meals or healthy snacking between meals. Skipping meals and snacks results in dips in blood glucose (sugar) levels and thus you will be more likely to crave unhealthy foods.

Work lunchboxes go a long way in giving employees more control over what they eat during the day.

Registered dietitian Kelly Schreuder says the goals of a healthy work lunchbox include:

* Variety and balance of foods, providing a variety of nutrients, including protein, carbohydrates, fat and micronutrients.

* Real food, as opposed to processed snacks and those that are high in added sugar, excess salt and poor quality fat, and portion control.

And what about fluids - what should we be drinking while we are at work?

“The simple answer is that water should be the main beverage we are drinking while working but there are many other healthy options to choose from as well. People often forget that beverages can contain a large amount of energy (and many beverages contain too much sugar such as sugar sweetened beverages and fruit juice) so we need to be more mindful about what we are drinking”, say ADSA spokesperson Catherine Pereira.

Being active in the workplace is also important and employees should try to be as physically active as possible.

Durban-based dietitian Hlanzeka Mpanza says that it is not impossible to include some physical exercise in the workday. Use the steps instead of the lift; form an exercise club with colleagues and try to fit in a 15 minute walk during the lunch hour; wear a pedometer during the day to keep track of activity levels and as a motivator; and stretch your legs by walking over to your colleagues' desk instead of sending them an email.

What we eat affects our mood, how alert we are and our overall productivity.

We asked dietitian Maryke Bronkhorst why food influences us in this way. “Some foods contain nutrients that are used to manufacture certain brain chemicals that may enhance mental tasks like memory, concentration, and reaction time. Protein foods enhance the brain's production of dopamine, a natural brain chemical that helps one to feel alert. Large quantities of carbohydrates, on the other hand, result in the production of serotonin, a natural brain chemical that can cause drowsiness, but glucose in the bloodstream is the brain's main source of energy. So it's important that you eat at regular intervals and choose low glycaemic index options to prevent your blood sugar levels from dropping too low,” says Bronkhorst.

Lean biltong, a small handful nuts, a piece of fresh fruit eg blueberries, vegetable crudités with a dip like hummus and plain yoghurt flavoured with handful of berries are great 'go-to' snacks.

October 12 2015 

http://www.iol.co.za/lifestyle/ways-to-get-healthy-at-work-1.1928440#.ViF9yn4vfIU