Lunch used to be an important part of every day. It was always a welcome
opportunity to refuel, refresh and regroup before the afternoon’s activities.
But overcrowded schedules and unrelenting time demands have put lunch breaks on
the endangered species list.
If you’re like most people today, you eat your lunch on the run, gulping it down
in your car or office, as you race from one commitment to another. That’s
assuming, of course, that you get a lunch at all! Here are some quick and easy
strategies to help you get an energy break in the middle of your day.
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Give yourself a break – Working through lunch adds a lot of
unnecessary stress to your day. You need to take short breaks every now and then
to refresh your mind and ease the tension from your body.
On days when you can’t take a scheduled lunch break, try to reserve some time
for a short walk out in the fresh air. Just 10 minutes will make all the
difference in the world! The seasonal breezes will blow the cobwebs from your
mind and give you the psychological lift you need to make it through the rest of
the day.
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Take time to eat - Your body needs food energy
at regular intervals to keep you performing at your best. Going long periods
without food will leave you feeling tired, sluggish and craving empty calories.
Always try to make time for lunch. When you can’t fit a regular lunch into
your schedule, try packing two or three mini meals to snack on during quieter
periods in your day. Carrot sticks, cheese slices, an apple or a cup of yogurt
can be eaten quickly and are packed with good nutrition. Finding five minutes to
enjoy a healthy snack each morning and afternoon will keep you energized and
alert all day long.
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Go with the flow – Get to know the high and low
points in your day. Plan a short break at a time when you are less likely to be
interrupted. Avoid scheduling meetings close to the lunch hour – if the meeting
goes overtime, your lunch is toast!
Examine your daily routine and see if you can maximize the efficiency of
your schedule. Every ‘found’ minute that you use constructively will free up
more time for a break or nutritious snack. For example, you can use your regular
commuting time to organize your day, rehearse a presentation or plan a lesson.
Take advantage of these small windows of opportunity to ease the pressure on
your schedule. Then treat yourself to a break when you really need it.
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Use the buddy system – Start developing a
system of ‘trade-offs’ at your worksite. If you have some free time in your
schedule, offer to cover lunchroom duty or other work responsibilities for one
of your colleagues. Remember, ‘what goes around, comes around.’ If you give a
friend a break, then chances are that he or she will return the favor in the
near future. Sharing the workload makes everyone’s job easier and is a good way
to build team spirit in your workplace.
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| • | Keep cold foods cold by putting a
freezer pack in with your lunch. Or freeze a juice box or water bottle and
pack it in your lunch bag – it should be thawed by the time you’re ready to
eat.
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| • | Keep hot foods hot in an insulated
container. Preheat the container with hot water before adding the food.
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| • | Try to include something from all four
food groups in your lunches – whole grains, fruits and veggies, milk and
dairy, and meat or meat alternatives.
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| • | Let children help make their lunches –
they’ll be more willing to eat it if they help to make it. For younger
children, use cookie cutters to trim sandwiches into fun shapes.
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| • | Children (and adults!) need calcium to
help build strong bones. So be sure their lunchbags include foods that are
excellent sources of calcium, such as low-fat yogurt, cheese slices and
calcium-fortified 100% fruit juices.
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| • | Use vegetables to add some extra crunch
to your lunch. Spread celery sticks with peanut butter. Sprinkle shredded
carrots on your sandwich or pack a container of zucchini and sweet pepper
strips.
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| • | Use spinach, tomatoes and sprouts in
sandwiches instead of lettuce. Or try topping your sandwiches with fruit
instead of the usual fixings.
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| • | Marinate a variety of sliced vegetables
with low-fat Italian dressing, add a little chicken or turkey and put it in
a pita pocket.
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| • | Try a veggie sandwich for a tasty
change from luncheon meats.
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| • | Pack a low-fat pasta salad with low-fat
dressing.
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| • | Pack leftovers from your healthy
dinner.
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| • | Instead of bread, add a little variety
to your lunch by making sandwiches on whole grain bagels, tortillas, English
muffins, or pita pockets. Load them up with lots of veggies.
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