In To Lunch

Packing a lunch for your child (&/or yourself) can be an easy way to save money & control what is eaten. Healthier foods can impact energy, concentration, etc., for the rest of the day. There are also many longer-term health benefits.

Tips
- Aim to include a lean protein, whole grains, a little healthy fat, & fruits & veggies in each meal. Be creative & change your meals up regularly.
- Slim down your favorite recipes by using light mayo, reduced fat cheeses, etc., in smaller amounts.
- Skimp on salt while adding flavor with spices, citrus, seasonal produce, etc.
- Including a small dessert is ok.
- Limit sweetened drinks.
- Remember to practice food safety by keeping cold things cold.

Ideas & Info
- SparkPeople's Healthy School Lunches Kids Will Actually Eat
- KidsHealth's School Lunches
- EatingWell's Healthy Kids Lunch Recipes
- Cooking Light's Lunch Box Recipes for Kids (or Adults)
- Good Housekeeping's 30 School Lunch Ideas for Kids
- Food Network's Kid Approved Lunches

Smile, Laugh, Repeat

For years, we've heard that "laughter is the best medicine." There's a lot of truth to the statement.

Chronic negative stress can wreak havoc on your mind & body. While there are many ways to help combat stress, laughter is an easy one that's often overlooked. (Type "stress" into our search box to review the other ways.)

Laughter can actually be a very potent form of stress relief. It has been shown to:
- be a full body, calorie burning activity;
- improve immunity;
- decrease pain;
- strengthen relationships; etc.

Learn tips & other info at:
- HowStuffWorks' Laughter & Health (like why we laugh, why laughter decreases stress, what isn't funny, & tips)
- HelpGuide's Laughter is the Best Medicine (benefits of laughter, how to be funnier, etc., plus other related articles on the right)- Oregon State University Extension's Laughter's Healthy Benefits (includes the different types of humor... find which works for you!)

Give Me a Break...

Unlike many other industrialized countries, American workers are less likely to take full advantage of earned vacation days. Commonly shared reasons include being short staffed, not being able to afford to, fear of layoffs, & fear of being seen as less committed. Although studies show far less productivity at work than we claim, the same rationale tends to be applied to daily breaks (or sometimes even lunch).

However, research indicates that quality breaks & vacations from work can have great physical health, mental health, & productivity benefits! They don't have to be long, complex, or expensive to be effective. Even a 5 or 10 minute break or a 24 hour vacation can help... While "breaking", aim to:
- disconnect from technology.
- be social or spend time alone (whichever recharges you).
- be active (e.g., walk, stretch, etc.).

Learn (or teach your boss) more at:
- WebMD's Give Yourself a Break Today
- Huffington Post's You've Been Taking Breaks All Wrong
- Psychology Today's Take a Vacation for Your Health.

Don't forget to check out our prior blog posts for active vacation (& staycation) ideas or tips about eating healthy while on the road. (The search box on the left sidebar is great for this.) Happy travels (both real & imagined)!

Snack Attack

Snacking is defined as food & drinks eaten between meals. The word "snack" tends to conjure thoughts of yummy, gooey foods that aren't very good for us. However, when chosen wisely, snacking can be a healthy habit. It can help maintain energy levels; improve concentration; limit overeating at meals; add important vitamins & minerals; etc.

Since less healthy choices can have the opposite effect, consider the following:
- Think about why you are snacking. Are you bored, nervous, sad, or actually hungry?
- Avoid eating directly from multi-serving bags or containers.
- Combine a lean protein; a little healthy fat; & whole grains, fruits, & vegetables (all are good sources of fiber) to help feel & stay full.
- Limit drink calories. Most sweetened drinks are high in calories but have little nutritional value. Consider eating fruit instead of drinking juice.
- Remember that extra calories gradually lead to weight gain. So, make sure that your snack & meal portions are the correct size for your dietary needs.

For more info, check out:
- Eat Smart Move More's Snacks & Drinks
- Cooking Light's Healthy Office Snacks & Portable Snacks
- Delish's Guilt Free Snacking: 15 Low-Fat Snacks & 17 Healthy Snacks for Work
- WebMD's 25 Super Snacks With 100 Calories or Less