Leaving home without a pack of food is a risk, not only for your health, but it is just bad practice.  Yes, I am taking you back to your early roots of the “Lunch Box”.  The world is an unpredictable place.  It is better that you are self-sufficient in case variables arise that prevents other people from feeding you.  Depending on your time, it is often easiest to prepare your lunch the night before, or at least plan it out so that you are ready in the morning.  This pack or lunchbox should consist of the three meals you will need every 2-4 hours from the time you leave your home to the time you return. 

 Our definition of a meal is not that which has multiple courses.  A meal can be anything you want it to be, but it has a function.  It can be as simple as an apple and a small handful of almonds, 6 whole grain crackers dipped in humus, or a handful of baby carrots.  A meal’s function is not only to fulfill you, but also to energize you for the next few hours.  If the meal is too big, then your body will have to expend all its energy digesting it.  Too much heavy food at any given time will drain your energy and drag out the rest of your work day.  The solution is to pack your lunchbox with moderate but adequate food portions that appeal to your taste buds so as to satisfy you emotionally.  Your food choices should also be full of nutrients so as to continually recharge your battery until you are home. I know it may seem overwhelming to have to plan ahead for your food for the day, but it is the smartest thing you could do.  This concept especially applies to the “work-aholics” that work forty to sixty hours plus, on a weekly basis.  I can’t stress enough how important it is for Corporate America to have a mind shift and feel a sense of urgency about their daily diet.  Food is your fuel to a successful or unsuccessful day – It is ultimately your choice.

Time saving suggestions:Think about what you need for the week and shop accordingly   Make extra portions – Whether you are making soup, stew, stirfry, or pasta, always try to double the amount you need.  If you can’t finish it all within one week, it can be frozen, thawed and eaten the following week.

DON’T SKIP BREAKFAST – PLEASE EAT BEFORE NOON! 

Wait 15-30 minutes before eating a more substantial breakfast, such as:

• Cooked or raw whole grains with nuts/seed
• Fruit and raw honey
• Whole grain cereal
• Simple/complex carbohydrates such as fresh and dried fruits with raw almond
• Vegetable juice Fruit smoothie with green superfoods and Matcha Green Tea added
• Raw nuts
• Whole grain or sprouted breads
• Dehydrated energy bars
• Cream of brown rice or buckwheat w/ raw honey or agave nectar, cinnamon and almond milk and a handful of walnuts or almonds
• Whole grain toaster waffles (no dairy/hydrogenated oil) w/ berries and natural maple syrup
• Cooked brown rice w/ raw honey, cinnamon and almond milk
• Animal protein such as fish, chicken, turkey with eggs and sprouted bread
• 1 egg w/ 1/3 cup egg white, veggies & goat cheese
• Yogurt with flaxseed meal and granola and a handful of raw almonds
• Sprouted or whole grain bread with almond, cashew or peanut butter and an apple
• Chopped fruit (all types) with yogurt (fruit juice sweetened)
• Whole grain or fruit & nut energy bar (sweetened with fruit, fruit juice, honey, agave, stevia)

*Try adding chia seeds to your meals for extra energy and sustainability

**Avoid regular sugar, white flour, Splenda, Aspartarme, NutraSweet, and all artificial sweeteners 

Those are just some ideas.  Be creative and see what works best for you.  Remember, if your body is trying to digest a large breakfast, energy is drawn to that function, leaving little leftover for brainpower or physical work so eat in moderate portions.There will be days when you just don’t have time to eat a breakfast meal.  If you don’t have time for breakfast, then here are few quick solutions that will keep you focused mentally, and will provide energy for any type of activity: 

Energy Meals Two-Four: 11am – 7pm  Let’s go back to preparing your lunchbox. The following are quick and easily prepared items to toss into your bag:  Late Morning and Afternoon Snack Options:

• 1 spelt or whole grain tortilla with 2 Tbsp humus or topping of choice

• Carrots, red bell pepper & cucumber dipped in dressing/dip

• 1 apple and 2-3 crackers or almonds

• Young Thai Coconuts

• Whole grain crackers with cheese

• A natural, energy bar (Amazing Grass Bar, Lara Bar, dehydrated bars, etc.)

• Apple with 2 tbsp peanut butter

• Piece of fruit or ½ berries with some soaked almonds

• Yogurt or cottage cheese

• Half of a peanut butter and jelly sandwich on whole grain bread

• Carrot juice

• Dry Granola

• Raw nuts and seeds with dates

The following ideas for lunch can be made in the morning or the night before and only takes minimal time to make.  These options double as recommendations for eating out at restaurants.  Here are some tasty and energetic lunch ideas:

• Pita bread stuffed with slices of fish or chicken, avocado, lettuce, tomato, and  dressing

• Large salad with tuna salad, chopped veggies, goat feta, and vinaigrette dressing and an apple

• Lettuce wraps filled with spread (humus, avocado, dressing), grilled fish strips, and veggies of choice

• Lettuce wraps filled with finely chopped grilled veggies, sautéed in Asian-style marinade.

• Sandwich made with whole grain or sprouted bread, natural veggie burger, or grilled fish/turkey, goat cheese, avocado, dressing, tomato and sprouts

• Non-dairy soup w/ whole grain or sprouted crackers and dip

• Sushi rolls, Sashimi, Miso Soup, and/or Asian Salad.  *(Avoid mayonnaise and too many rolls with white rice)

• Tuna Salad sandwich, topped with fresh veggies

• Brown rice and lean white meat with stir fried veggies

• Grilled meat with large salad, and vinaigrette

• Quinoa salad (cooked quinoa with olive oil, cilantro, Celtic Sea Salt, black beans, corn, red bell pepper)

I recommend always taking at least fifteen minutes to stop and find a relaxing, comfortable space, where you can meditate, chew, and enjoy your food at an even pace.  Relaxation while eating will also aid in proper digestion.

Energy Meal Five: Dinner  In an ideal schedule, dinner would take place with friends or family by 7pm.  For most though, the 9p – 6p is not realistic.  The way to get around eating too much or too much of the wrong foods at dinner is to not think of dinner as a day ending feast, but rather a preparation for your body to go into a resting mode.  Most of our energy demand occurs between 7a and 6p so you should have consumed 80-85% of your daily intake by then.  Dinner should not be heavy, loaded with cooked carbohydrates.  Keep it simple with lots of veggies, light protein and healthy fats.  Relax, breathe, and chew as you wind down from a busy day.   Dinner Options: 

• Fish or chicken strips stir fried with veggies in teriyaki sauce

• Lg. Asian Salad (Thai tofu, sesame seeds, snow peas, red pepper, butter lettuce and/or napa cabbage, tomatoes, and Asian dressing  4 oz.

• Grilled Salmon), steamed broccoli & cauliflower with Braggs Liquid Aminos and seasonings

• Spelt or quinoa pasta with marinara or “Pesto” sauce with grilled veggies on top

• Shrimp & veggie stir-fry w/ butternut squash

• Baked butternut squash with coconut oil, cilantro, lime juice, Celtic Sea Salt and spices

• Tuna Salad tortilla wraps

• Non-dairy soup with a salad or cooked whole grain

• Halibut, Ahi or Salmon with veggie Kabobs

• Tostada/Taco Bar (corn tortillas, goat/rice cheese; black beans or tempeh, veggies, salsa, guacamole, lettuce, olives

• Grilled veggie and fish in lettuce wraps

• Breakfast foods: Eggs with veggies and toast

• Large salad topped with protein, whole grains, veggies and light dressing

• Left over stew, soup or casserole from the night before

Hot drinks to keep you going throughout the day: 

• Yerba Mate

• Green Tea (Matcha Green Tea is the most anti-oxidant,     nutrient)

• Robois Tea

• All herbal teas

• Sweeten with Stevia, Yacon Syrup, honey, etc.

Try to avoid or eat/drink minimally regardless of the meal: 

• Regular sodas, diet sodas, sugar sweetened juices and sport drinks

• Refined and processed foods such as sugar, white flour (white bread or pasta), white rice

• Red meat (no more than one meal a day if you are going to eat it)

• Processed and hydrogenated oil, canola oil, safflower oil, palm oil, or fried foods including those oils

• More than 1-2 servings of dairy products

• Food additives and preservatives that you can’t pronounce

• Refined “table” salt – (sea salt only)

• Packaged foods that have more than 10 ingredients, more than half of which you can’t even pronounce.

This transition to a high energy diet will take practice.  It takes gradual change through trying new things.  There is no one plan solution for everyone because we are all wired differently, and we all have our own person work schedules.  Therefore, we all have our own unique energy demand dictated by that work schedule.  Be patient, be open-minded, and just have fun with it.  After all, food should be fun, but it should also make you feel good with pure, sustained energy so that you experience every moment you can to the fullest. 

SEE RESTAURANT GUIDE BELOW

Restaurant Guide Options:

Mexican Restaurant

• Request that they cook without lard and/or butter

• Choose corn tortillas instead of flour

• Limit sour cream and cheese

• Request soft corn tortillas for tacos instead of traditional fried corn

• Avoid cheese enchiladas (full of cream and cheese sauce – very heavy!)

• Spanish rice is okay

• Guacamole and soft corn tortillas with beans and no meat are best

• Whole beans are better than refried regardless of the type

• Tostadas with grilled fish, chicken, or veggies is lighter than pork or beef

• Do not drink soda with meals.  Choose water 

• My Meal of Choice: 1-2 corn tortillas with goat, sheep or rice cheese; black beans, veggies, salsa, avocado (guacamole), and lettuce or fish/veggie fajitas

Asian Restaurant

• Request no butter and high sodium soy and/or teriyaki sauce

• Avoid fried rice and pork, tempura, or fried egg rolls

• Stick to grilled vegetables and steamed spring roles

• Sushi rolls, Sashimi, Miso Soup, and/or Asian Salad.  *(Avoid mayonnaise and too many rolls with white rice)

• Try to choose noodles made with buckwheat or rice

• Do not drink soda with meals.  Choose water or herbal tea

• My meal of choice: Sushi/Sashimi with Miso Soup or Grilled fish with grilled vegetables and seaweed salad

Italian Restaurant

• Request no butter and whole grain noodles over white flour noodles

• Choose tomato marinara sauce over cream sauces

• Choose fish or chicken over pork or beef

• My meal of choice: Minestrone soup with grilled fish and salad