Packing Tasty and Healthy Lunches for the Whole Family

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Packing your meals used to be a must if you wanted to eat while you were away from home. Nowadays, many people leave their homes without giving a second thought as to what theyíll eat during the day. While there are many options out there, Iíll bet not many people can claim their drive-through experiences are anything to rave about.

Same goes for our kids who eat from the school cafeteria. Few of them can say they love the food options they have. Is it worth it to rethink your lunch situation?

I think so, if :

1. You enjoy a good meal ñ definition of a good meal: satisfying, flavorful, and with a fresh look and taste.

2. You look at meals as the perfect pick me up for your day ñ wondering why your energy level heads for a nose dive in the middle of the afternoon?

3. You are health-minded ñ you want to eat better to feel better and promote optimal health.

Letís take a fresh look at packing our meals first by breaking out of the mindset that packed lunches are ëwhat I do when Iím dieting or trying to save moneyí.

While you may lose weight and save money if you go from a drive-through lunch to a packed lunch, Iíd like you to consider packing your lunch primarily because you like to eat well. Eating well should be something we experience most days of the week rather than something reserved for only a couple of days of the week. After all, eating well nourishes our bodies, leaves us feeling energized, mentally alert, and ready to continue our day with a good attitude rather than a heavy stomach.

Iíll give you two other reasons why packing your lunch is the way to go. First, you get to eat what you like or at least what you say you like and how you like it. What am I talking about? So many of my clients report liking to eat good tasting, fresh food yet their days are filled with heavily processed meals in which weíd be hard-pressed to find a fresh veggie or a piece of fruit.

Second, you can enjoy more of your lunchtime to EAT, TAKE A BREAK, AND TAKE CARE OF YOURSELF. In our hurried lives, we find ourselves yearning for ways to carve out a little bit of time to take care of ourselves. Have you considered doing this in the middle of the day? Try it and you may find how renewing it is. Think of what you can do with that extra time during the middle of the day – you can go for a walk, schedule a workout, spend some time in thoughtful meditation or simply just BE. Packing your lunch could give you more time to enjoy eating your meal and take an actual break during lunch free of driving or waiting in line.

Join me on Saturday, August 28th at Noon to get fresh ideas on how to pack a satisfying meal for you and your family, what to pack, and most importantly how to tailor this practice to fit into your life. Reserve your spot by registering online or call the studio at (919) 401-8024.

Monica Gulisano, LDN, RD

Monica is a registered dietitian and licensed nutritionist at Empower Personal Training. She has extensive experience formulating evidenced-based nutrition interventions for people of diverse backgrounds, varying health status, and across the lifespan.

Back to School

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WOOHOOOOOO!!!! Thatís what I said the day I got my first automobile – a mustard yellow 1992 Ford F-150what a classic. Itís what my wife screamed as she held her hands up towards the sky going down Splash Mountain at Disney World this summer. And kids, thatís also what your parents say when its time for you to go back to school. Just kidding! but not really

Yes, it is that time of the year again. Time to put away the boogie boards, board shorts, and suntan lotion, and dust off the trusty backpack and trapper keeperdo people still use those? Got all of your school supplies and new school gear? Pens, pencils, and the biggest pack of Crayola crayons you can find? I remember back when I was the first kid in school to get the 128 pack. I thought I was so cool with my robinís egg blue and burnt sienna. Good times. But I digress.

Anyway, the point is that the beginning of the school year usually brings about a great deal of change, and change, while often good, can be quite stressful. The stress and anticipation about the upcoming school year, if not managed properly, can pose quite the challenge to oneís health and wellness. This is true whether you preparing for your first day of kindergarten, middle school, or even your senior year. And parents, I probably donít have to go out on a limb to tell you that youíll probably be feeling some of the anxiety too.

Therefore, itís important that we do our best to manage back to school stress by focusing on things that we can do to improve our well being. But thatís easier said than done, right? If you are looking for a few cool tips though, then check out this article. (link) It discusses back to school health and how parents can take steps to ensure their children are well rested, energized, and fully prepared for the rigors of the school year – just like our friend Billy Madison.

"Back to school. Back to school, to prove to Dad that I'm not a fool. I got my lunch packed up, my boots tied tight, I hope I don't get in a fight. Oh! Back to school... back to school... back to school."

Jamie Ives MA, CSCS, Master Trainer

Jamie has several years of experience in the fitness industry, working with clients of various ages, ability levels, and health conditions. He enjoys using his knowledge as well as his experience in exercise prescription and program design to help each of his clients reach their individual wellness goals and improve their quality of life. For more information about Empower Personal Training, please call (919) 401-8024.