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Quick & Healthy Lunches Employees Can Pack To Work



Many hard-working Americans lead insanely fast-paced lives, struggling to find the time to balance work, family and life in general. This tends to leave personal health goals on the back burner. With little time for meal planning and preparation, many reach for the most convenient food option, which is typically not the most nutritious option.

Below are a few time-saving techniques and quick, healthy lunch ideas. With just a little preparation and planning, anyone can be successful at staying on top of their nutrition and health goals without taking away too much time from daily life.

Time Saving Techniques:

  • Prepare lunch the night before or cook dinner in bulk and pack the leftovers for lunch the next day.
  • During the weekend, prepare healthy sides to pack in lunches to save time during the week. Pre-portion healthy sides into ziplock bags such as almonds, grapes and baby carrots.
  • Keep the kitchen stocked with healthy, grab-on-the-go items such as yogurt, apples, and lara bars.
  • Use reminder notes so that you don’t run out the door without your lunch! Many people aren’t in the habit of packing a lunch and often forget their lunch at home. Sometimes we need visual cues when we are forming new habits.

Quick, Easy, YUMMY Lunches

1.Southwest Stuffed Sweet Potatoes with Grilled Chicken Breast


  • 2 lb. chicken breasts
  • 3 large sweet potatoes
  • 1 cup black beans (optional)
  • 1 cup broccoli
  • 1 cup corn
  • 2 vine tomatoes
  • 2/3 bell pepper
  • 3 green onions
  • 1 zucchini
  • 5 tbsp mozzarella (optional)
  • Seasonings such as cayenne, paprika, sea salt, pepper, or Mrs. Dash Southwest Chipotle


  • Preheat the oven to 405 F.
  • Wrap sweet potatoes in aluminum foil and bake until firm but soft, about 45-50 minutes.
  • Season chicken with Mrs. Dash Southwest Chipotle, cayenne, paprika, and dash of sea salt, and cook in a nonstick skillet. Set aside.
  • Chop vegetables into small pieces.
  • Saute garlic and corn in a nonstick skillet using spray coconut oil. Once corn is seared, toss in vegetables and black beans.
  • Slice sweet potatoes in half and carve out part of the insides. Set carved-out portions aside to be used later.
  • Spray sweet potato halves with coconut oil, then place back in oven for 5 minutes.
  • Fill sweet potatoes with vegetable mixture, then top with 1 tbsp mozzarella.
  • Bake for another 8 minutes at 405 F.
  • Serve chicken breasts on the side with stuffed sweet potatoes.


Serving Size (1 potato and chicken breast)
Recipe yields 5
Amount per serving
Calories 405
Total Fat 2 g
Total Carbs 50 g
Protein 48 g

2. Breakfast Omelet Roll-Ups


  • 1 whole egg
  • 4 egg whites
  • 3 oz lean ground turkey
  • 1 handful spinach
  • 1/3 cup bell pepper
  • 1 oz goat cheese
  • Directions
  1. Season and cook a lean ground turkey in skillet, drain.
  2. In a separate skillet, cook the whole egg and egg whites.
  3. Add goat cheese, spinach, bell peppers, and ground turkey.
  4. Roll mixture and wrap in plastic wrap.
  5. Refrigerate, and heat up when ready to eat.

Serving Size (1 egg roll-up)
Recipe yields 3
Amount per serving
Calories 350
Total Fat 11 g
Total Carbs 1 g
Protein 50 g

Quick and Easy Side Options:

  • 1 cup grapes + 100 calorie almond pack
  • 1 cup berries + 6 oz. yogurt
  • 1 apple + 1 peanut butter to-go cup
  • 10 baby carrots + 2 tbsp. hummus
  • ½ cup cottage cheese + ½ cup pineapple chunks
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6 Reasons to Drink More Water




Drinking the right about of water everyday is critical. How much should you drink? Take your body weight and divide it by 3. Drink AT LEAST that much ounces of pure water every day. For example if your weight is 150lbs, then drink at least 50 oz. of water.

Here are a few benefits of drinking water to encourage you:

 1. Increase Mental Clarity

Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert.

2. Promote Weight Loss

Reduces eating intake, reduces hunger, raises your metabolism and has zero calories!

 3. Flushes Out Toxins

Water is an excellent detoxifier as it helps flush toxins from your body and get rid of waste.

4. Improves Skin Complexion

Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-aging treatment around

5. Boost Immune System

Drinking plenty of water helps fight against illness

6. Prevents Cramps and Sprains

Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.

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Train Your Appetite



Train Your Appetite

Everyday you come in the gym and train your body. Each session you gain strength and endurance allowing you to push yourself harder. A mile run might seem like a marathon your first time in the gym, but after a while, it could easily become a warm up.

We don’t think about training for nutrition goals the same way. When you begin changing your diet it is never easy. When you cut out sugar…you will crave sugar, but each day you focus on what you’re fueling your body with, it will become easier. It becomes a habit—an acquired behavior pattern regularly followed until it has become almost involuntary.

When we are young hormones, Ghrelin and Leptin, guide our hunger. Levels of Ghrelin rise when your body needs food, while leptin, the satiety hormone, are triggered when you’re full. As an adult, these hormones are not the only factors we rely on to decide when and how much we should eat. Other factors include: emotions, anxiety, stress, social events, boredom, etc.

So how do we train our appetite? Realize that hunger and satiety are ways that your body talks to you and the goal is to be able to listen. With a little training, it will become second nature. Here are your training tips this week:

1. Rate Your Hunger

Monitor your portions and be mindful of where your hunger falls on a scale of 1 to 10, with 10 being starving and 1 being STUFFED. Attempt to eat when you’re at a 7 or 8 and stop by 3 or 4, when you’re comfortably full.

2. Take Time to Eat

The brain takes 20 minutes to recognize that you’re full, so if you eat on the go or finish meals within five minutes, you can easily over eat. Learn to appreciate your food and slow down when eating. Think about the flavor and the texture of what you’re eating. This will give leptin time to work and help you feel satisfied.

3. Think Before You Snack

If you’re a snacker this tip is for you…Take a step back before reaching for the snack and ask if you’re really hungry. The feeling of hunger might be dehydration or you’re bored or stressed from work. Drink a glass of water or do something quick off your to-do list. If the feeling is still there, grab a healthy snack that you love.


Sleep is another key component to being able to accurately assess hunger. Too little sleep causes the up-regulation of ghrelin, which makes you hungrier, while it lowers the production of leptin.

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