Wednesday, March 21, 2012

Making Lunches Work

By Marissa Vicario, Marissa’s Well-being and Health (MWAH!)

Eating the same deli salad for lunch day in and day out can get boring and going to the nearest restaurant chain with co-workers can quickly pile on the pounds. Well-portioned lunches that travel well from home to office are well worth the minimal effort they take to prepare and result in a fatter wallet and slimmer waistline. Try some of these ideas for a healthier, more satisfying lunch.
      Last Night’s Leftovers: Make more than you need and enjoy them the next day.
  • Nori Wraps: Nori, the seaweed that is used to make sushi, can be used to wrap any leftovers from the refrigerator. Get creative with your combinations or try this: leftover cooked brown rice, romaine lettuce, sliced avocado, sliced apple, a few basil leaves, some cilantro sprigs and leftover cooked greens like kale.
  • Super Salads: Deli salads don’t stand a chance next to homemade mixes that pack organic, high quality ingredients and loads of superfoods. Make your own dressing or keep it simple with lemon juice and olive oil or a splash of balsamic vinegar.
  • Homemade Soups: Make soup loaded with beans, grains and veggies ahead of time in a large batch and freeze any excess for a later date.
But just because you’re bringing lunch from home is no excuse to overdo it on the serving size. Use this guide for smart portion control: 
  •          Keep meat/poultry/fish to 4 ounce servings - or the size of your palm
  •          A serving of whole grains should be the size of your fist, one cup
  •          Two ounces of organic cheese is the size of two fingers
  •          Fill half your plate with green vegetables and limit second helpings to greens
  •          Eat sweets only on occasion and plan ahead

About Marissa Vicario
Marissa Vicario is lover of all things health and wellness and Founder of Marissa's Well-being and Health (MWAH!). As a Certified Holistic Health Coach, Marissa  works with urban professionals who want to lose weight, control their cravings and feel more energized without dieting, deprivation or calorie-counting. Having navigated her way to health while working in the corporate world, Marissa knows how to balance health and wellness with a demanding workload. She regularly lectures on corporate wellness, teaches cooking classes and is a believer in motivating women to kick off their stilettos and break in their stove tops as a first step in adopting a healthier lifestyle and kissing their unhealthy habits goodbye. Marissa blogs on health, wellness, spirituality and self love at

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