with your favorite social networking sites.
Packing your lunch for work will not only save you money,
but some calories and fat as well if you’re bringing the right foods. I know
the last thing people want to think about after a long day at work and the
evening routine is what they’re going to bring for lunch the following day,
which is why frozen entrees are a popular choice for work lunches. With a
little planning, it isn’t difficult to pack a fresh, healthy and fast
How many times have you gotten to work with the plan to just
figure out what to eat for lunch when it comes time? Alas, when lunchtime comes and passes and
you’re still at your desk working, famished and envisioning something high fat
and hearty to keep you going. At that point, you’ve lost track of any sensible
plan to buy something healthy and make an unhealthy choice instead. You’re not
alone, but packing your food the night before can eliminate this from
Like weight-loss lunches, heart-healthy lunches are lower in
saturated fat and higher in fiber. To keep energy high throughout the
afternoon, it’s a good idea to eat a lunch high in complex carbohydrates (i.e.
whole grains) along with a little protein, such as: whole wheat pasta with grilled chicken, turkey wrap, whole grain crackers with tuna salad. Foods that are high in omega 3 fatty
acids will help reduce the amount of plaque in your arteries. Since time is an
issue for most people, the easier the lunch is to make, the
greater chance that you’ll actually pack it each night.
Common brown bag lunches include: salads, wraps, sandwiches,
leftovers, frozen dinners, energy bars and pre-portioned, packaged foods. There
are obviously some meals that are better than others in terms of providing a
The American Heart Association
recommends eating salmon twice a week (10 ounces a week) for optimal
cardiovascular benefits. The reason why: a diet high in Omega 3s, especially
from fish, can improve cholesterol ratio, lower triglycerides and has an
anti-inflammatory effect in the body, which helps improve blood flow.
benefits continue when high consumption is linked to:
Can we say POWER food? One
of the easiest ways to incorporate more salmon in your diet is by using canned
salmon, but of course you could grill some extra salmon fillets and then
reserve one for the week to mix with pasta, eat on a whole grain hamburger bun
or make into “salmon salad.”
Heart Healthy Lunch Option
Easy salmon sandwich with tomatoes & spinach on whole grain breadApple slicesWhole Grain Crackers with low-fat cheese wedge
Makes 1 large sandwich
1 (5 ounce) can pink salmon, skinless and boneless1 tablespoon low fat mayonnaise½ teaspoon Dijon½ teaspoon capers, chopped½ teaspoon sweet pickle relish1 lemon wedgeblack pepper, to tastetomato slicesspinach leaves
Rinse and drain salmon under running water to reduce sodium.
Combine in a bowl with mayonnaise, dijon mustard, capers, sweet relish, juice of lemon wedge and black pepper.
Mix well, serve on whole grain
bread, top with tomatoes and spinach leaves.
This sounds really good. I'm somewhat sad I've wasted so many lunches on canned tuna and mayo and never considered the salmon alternative.