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URBANREDNEK Posts: 14,041
9/2/19 6:14 P

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Where I noticed that my "great intentions" fell off the rails was that I would be heading in to lunchtime far more hungry than I should have been - which led to bad choices, sugar rush / crashes, and feeling overloaded and bloated and tired afterwards.

The first thing that I had to change was to start eating breakfast about an hour or so after I got up - and it had to be a significant meal with enough nutrients (especially protein and fibre) to leave me satisfied for at least a few hours.

The next thing that I had to change was to start bringing a healthy morning snack option, and getting in to the habit of checking in with myself a few hours after breakfast to see if I truly was starting to get hungry and NEEDED to stop and eat that snack. Again, the choice had to be high in protein and fat and fibre (think wholegrain or low-carb wrap covered in almond butter with a couple of slices of roast beef or pork or turkey). I always had hard-boiled eggs and nuts available if my packed snack option didn't leave me sated - or if I wasn't all that hungry and just wanted something smaller.

With my actual hunger and nutrition needs met during the morning, I found that I no longer was insanely ravenous come lunchtime - which made it much easier to make more nutritious choices in more rational amounts. For me, I found that having a larger breakfast and larger snack led to wanting a smaller lunch (often something like salmon salad over tomatoes, with a side of fruit) --- and left me feeling satiated and energetic instead of bloated and tired.

You might find that getting in the habit of eating more earlier, and then checking in with and satisfying your hunger in mid-morning, might make it easier for you to follow through will all of your "great intentions"! If you plan and pack for "hunger for the day" - with spares for extra-hungry times - then you are far less likely to head for the cafeteria for "easy but not-so-healthy" choices.

Besides the site that Nirerin linked, I also really like www.budgetbytes.com/ for great recipes and ideas, including tons of bulk-cook options.

Sir Terry Pratchett: "Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."

"The Inuit Paradox" ( discovermagazine.com/2004/oct/inuit-
paradox
): "...there are no essential foods—only essential nutrients. And humans can get those nutrients from diverse and eye-opening sources. "

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9/2/19 6:52 A

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I just looked at that website NIRERIN mentioned. It looks like a lot of fun. I may have to try that Mexican Lentil soup.

Edited by: MLAN613 at: 9/2/2019 (06:52)
Meghan in Minneapolis, Minnesota, USA


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9/2/19 6:50 A

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Currently, I work from home full time. I tackle my eating the same way as I do if I have to go into the office. I make meals that freeze well like chili, tikka masala, a taco skillet bowl, and soups. I portion them into single servings, label, and freeze, On Sundays, I pull out enough for the pending week's lunches. I also have snacks like cut up fruits and vegetables, yogurt cups, and cottage cheese.

When I bring it to work, I have a cooler bag that I pack with food and ice packs. I put my lunch in the lunch room fridge with my name on it. Whether working at home or in the office, I take a 15 minute walk on my lunch break, then heat up my lunch and eat.

Meghan in Minneapolis, Minnesota, USA


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9/1/19 6:09 P



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Our company cafe offers a good selection of healthy menu options. Does your
cafeteria offer soup ? Most soups are a good choice. Just watch the cream based
ones.

Our cafe has a salad bar with a good selection of salad ingredients. How about a soup and salad combination ?

If you're low in energy after lunch, that implies the lunch wasn't filling or the lunch may have been high in sugar. The afternoon slump could have been a result of a spike in your blood sugar. Muffins are high in sugar. if you ate a muffin, that would have caused an afternoon slump.

What would you normally pack for lunch ? I like bringing my own salads from home to save money. There are lots of health meals you could make and bring instead of going to the cafeteria. But I will bet your cafeteria does offer some healthy choices beside say burgers/pizza and fries.

Have you taken a good look at what they offer ?


JUSTEATREALFOOD's Photo JUSTEATREALFOOD Posts: 3,206
9/1/19 2:08 P

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I like to pack myself a healthy lunch in the evening so in the morning all I have to do is grab and go.

More often than not I take dinner leftovers in a thermos. I warm the thermos with boiling hot water while making coffee in the morning and while my leftovers are warming in the toaster oven. Then I pour out the water, add the hot food and that’s good to go. Add some chopped veggies or a salad and you’ve got a yummy lunch!

JERF - Just Eat Real Food

I'm not a doctor or dietitian. I'm just a real whole foods nutrition nerd.

I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free food. And it's changed my life!

5'4"
Maintaining since 2012
42 years old
2 kids

Lowering my A1C and keeping my blood sugar levels steady eating LCHF.


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NIRERIN Posts: 14,764
9/1/19 1:22 P

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Have appropriate containers for what you enjoy eating. If you like hearty stews, but don't have easy access to a fridge and microwave then you need a wide mouth thermos type container. If you do have easy access to a fridge and microwave then some 1-3 cup containers will work just fine. If you eat a lot of sandwiches, then snack taxis, wrap-n-mats, butcher paper, deli paper, the interchangeable fit and fresh lids/bases, rubbermaid cubes or those little flip top locking boxes are all good things to have. Some people like salads or oatmeal in mason jars. Figure out what you like and then make sure you have an easy way to store and transport it.
laptoplunches.com has the greatest collection of recipes I have seen, and they are schoolbox lunch tested. Pack as much as you can the night before and make sure that you are choosing things that you enjoy. Also make sure you are paying attention to texture. Fruit and cheese can be a little soft, but fruit and cheese and crackers will give you a nice crisp and crunchy bit. If you are having a salad, have nuts or seeds so that there is more texture to what you are eating. A little variety can mean not hitting the cafeteria line.

-google first. ask questions later.

RAZOR2011's Photo RAZOR2011 Posts: 116
9/1/19 11:31 A

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I know this can be a challenge for more than just me! I always start off with great intentions but end up getting something unhappy at the cafeteria.
What have some of you done to help prevent this? I also suffer from low energy after lunch.
Thanks



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