Planning Healthy Lunches

Vegan sandwich wrap

When it comes to healthy eating, a little advance planning will always make things much easier. This is especially the case when it comes to lunches, as these midday meals are often all-too-easy to rush, meaning that you wind up eating something that is not as healthy as you may have liked. If you want to ensure that your lunches are as healthy as can be, yet still absolutely delicious, have a read through these tips.

Simplify
Rather than counting calories or trying to work out fat percentages of different foods, try to keep things as simple as possible. Opt for natural, whole foods rather than packaged and processed foods, and try to focus on ensuring that you eat as many different colors as possible. The more colorful the fruits and vegetables that you eat, the more antioxidants, vitamins and minerals you will be putting into your body. Be adventurous when choosing vegetables of different colors, for example, opting for Chinese cabbage or mustard greens instead of lettuce.

Make Small But Healthy Changes
The best way to begin tackling unhealthy lunch choices that often become a habit is by starting off with small changes. Swap your fried chicken for a grilled fish, and do the same with your sides, opting for a fresh salad instead of a packet of crisps. This will ensure that the unhealthy trans fats that would have otherwise ended up causing havoc for your body will now be replaced by healthy fats, which will give your body the nutrients that it needs to thrive for the rest of the afternoon. You should also be trying to replace all of the unhealthier carbs that you eat with healthier carbs, such as brown rice or brown pasta instead of the white and processed alternatives. If you do not particularly enjoy the taste or texture of the whole grain versions, you can start by mixing in a small amount of them and building this up slowly, so that your tastebuds get used to it.

Cut Back on Sugar
A sugar rush may seem like a great way to help you through a long afternoon, but this only does the body more harm than good, as this energy spike has been linked to diabetes, depression and more. Again, this is something that can be easily done by replacing processed foods with natural alternatives, as the processed versions often contain a large amount of added sugar. There are many foods that will give your body a healthy boost of sugar, such as sweet vegetables, from sweet potatoes to corn to beets, berries and other fruit.

Planning healthy lunches does not need to be difficult, but it can often be hard to resist the temptation of all of the unhealthier alternatives on offer. To counter this, try to set aside a small amount of time each evening to prepare your lunch for the following day, taking the time to put together a meal that you will really look forward to.

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Breathing Tricks to Put You to Sleep in No Time – OROGOLD Reviews

In addition to causing some serious medical problems, including obesity, diabetes and a shorter life expectancy, a lack of sleep each night also results in dull, unhealthy skin. However, with all the technology that we are likely to have in our bedroom, plus the stresses of everyday modern life, turning our minds off each night to go to sleep can often be difficult. Rather than tossing and turning for hours each night, or even turning to medication, OROGOLD brings you some breathing tricks to try, that will have you fast asleep in no time at all.

Woman practicing pranayama before going to bed.

The 4-7-8 Technique
The 4-7-8 technique is a relaxing breathing exercise that is based on the ancient Indian practice, Pranayama. In addition to helping you fall asleep, you will notice other great changes in your body if you practice the technique every day, such as a decrease in anger and food cravings, improved digestion and lower stress levels. To begin with, press the tip of your tongue onto the roof of your mouth, right behind your front teeth, closing your mouth but maintaining that position with your tongue. Inhale slowly and quietly through your nose for 4 mental counts, and then hold your breath for 7 counts. Then, exhale completely from the mouth, around your tongue, for 8 counts. This counts as one breath. Repeat this 3 more times, so that you have done 4 cycles in total, and you should then notice a more relaxed state of mind. This form of slow, voluntary breathing has been proven to help to reset the nervous system, and also helps to clear the mind, being, in a way, another version of counting sheep.

Woman meditating on her bed.

Meditative Breathing
If you find that the main reason you find it difficult to fall asleep each night is because your mind just can’t seem to slow down, it may be time to take a few tips from meditation techniques. When it comes to clearing your mind for meditation, connecting with the rise and fall of each breath, and feeling where each breath flows in the body, is essential. Try this in bed at night, fully focussing on each breath, as this will relax any tense muscles, as well as help you to let go with any negative thoughts or stresses as you focus on exhaling each breath. Try to do this for 8 to 10 minutes each night in order to fully benefit from it.

Woman trying to sleep.

Breathe Through Your Nose
Many people find it more comfortable to breathe through their mouths at night, but this does not lead to the best sleep. Breathing through your mouth sends subconscious signals to your brain that your body is in distress, meaning that your mind will not be able to fully relax. However, breathing through your nose sends signals of homeostasis and relaxation to your brain, ideal for helping you to fall asleep much faster.

OROGOLD highly recommends taking the time to solve any sleep problems, as sleep deprivation can have severe consequences. Breathing and yoga exercises have been proven to relax the body and mind, and by practicing them on a regular basis, you will not only solve your sleep problems, but will also be able to reduce the overall stress levels in your body.