Skip to content
Wellness Blog
5 Dietitian-Recommended Healthy Lunches to Try This Summer
Lunchtime can be a busy time of the day. Many days, you may look forward to the midday break. Other days, you may put it off for as long as you can stand to get more work done. Either way, convenience often takes priority with lunches, and this can mean opting for fast food or whatever you can find in the fridge or pantry. Building a healthy lunch can be easy if you know what components to incorporate. Let’s discuss some of the key items to include in a healthy, filling, and delicious lunch. Then, you’ll have some fresh ideas to help get you started. How to Make a Healthy Lunch When you picture a healthy meal, you might envision a salad, salmon fillet, or plant-based item. While these certainly have their health benefits, there are many more options. There’s no need to get stuck in a rut when trying to be healthy. Incorporate the following tips when selecting items: Choose healthy carbohydrates. Think fruit or whole grains. Many people tend to think that carbohydrates are an automatic unhealthy choice, but the key is to focus on ones that are nutritious and monitor your portions. Fruit contains vitamins, minerals, antioxidants, and fiber. Whole grains contain fiber and B vitamins. Both options are great when eaten as part of a balanced plate. The USDA recommends making at least half of your grains whole grains, with just over a quarter of your plate being grains at each meal. For fruits, the recommended serving is 2-3 cups per day, with a quarter of your plate being fruit per meal. Have a good serving of lean protein. For meats like poultry, that means about 3 oz or the size of a deck of cards. For fish such as a salmon fillet, 3 oz is about the size of a checkbook. Having enough protein is key to creating a balanced meal. This is because protein keeps you full longer than a meal that’s primarily made up of carbohydrates. Aim to have about a quarter of your plate be made up of a protein source. Incorporate healthy fats. These can include dairy products such as Greek yogurt or low-fat cheese, avocados, nuts, and seeds, or oils in a salad dressing such as olive oil. Although fats have often been deemed the culprit of an unhealthy lifestyle in the same way carbs frequently have, they’re essential to your health. Including these in your meal will also help keep you full longer, since fat digestion takes the longest compared to carbs and proteins. Combine all three and you will be full much longer compared to a carb-heavy meal. Don’t forget fiber. As we’ve discussed, fiber can be found in many food groups. Fruits, vegetables, and whole grains are great sources. Fiber is important for gut health and keeps you full longer by slowing digestion. So, including it in your midday meal means you’ll be less likely to get hungry again before dinner. Add color and variety to prevent boredom. If you make the same couple of meals on rotation, you’ll likely get bored. Variety is important to keep you engaged in your mealtimes and motivated with your goals. Pinterest or health food blogs are great resources for finding new recipe inspiration.Color is another factor you may not have considered. Meals that are more appealing to your eye may be more enjoyable to eat. Incorporating at least three different colors on your plate can help encourage you to eat your whole meal (which means more balance). Balance is the name of the game. In terms of mindset, avoid getting into an all-or-nothing mindset. This can impact your motivation and make it difficult to stick to a healthy eating plan. When it comes to food choices, focus on what you can control, rather than guilting yourself over what’s outside your control. Consider your budget, how much time you have to prepare meals, and your food preferences. Accounting for all these factors and being honest with yourself about what you can do within these parameters will make you more successful. 5 Healthy Summer Lunch Ideas Now that you know the key components of building a healthy lunch plate, here are a handful of ideas to get you started. These can be paired with a side of fresh fruit or veggies, a cup of Greek yogurt, or whatever sides you like. 1. Whole Grain Lunchmeat Pinwheels You can find whole-grain burrito-sized tortillas or spinach wraps and fill them with a variety of healthy items. Some ideas for protein include lean chicken, turkey, or ham. You can also fill them with tempeh or tofu for a plant-based protein option. For healthy fat, mashed avocado or low-fat cream cheese makes a great spread to add creaminess. For a vegetable, try adding spinach or romaine lettuce. Bell peppers and onions taste great in wraps. Also, you can add hummus or tzatziki sauce if either appeals to your tastebuds. 2. Lettuce Wraps Romaine lettuce is a great low-carbohydrate option for making a wrap. You can fill these leaves with anything you like; lean ground beef prepared with Mexican seasoning, Greek chicken with tzatziki sauce and cucumber, or something simpler like slices of deli turkey or ham with tomato and avocado. These wraps are another easy meal prep idea that you can make ahead of time. 3. Quinoa Bowls Quinoa is a seed that’s prepared like a grain. It’s cooked similarly to rice. It contains protein and is a good source of carbohydrates as well. To make a quinoa bowl, simply cook quinoa according to package directions and add whatever toppings you like. You can try black beans, chicken, shrimp, salmon, tempeh, sauteed veggies like spinach, kale, onions, or bell peppers. Avocado also goes well in quinoa bowls or a Greek yogurt-based savory sauce. Quinoa bowls are great for meal prep as well, because they taste great cold and reheat well. 4. Avocado Tuna Salad Sandwich The USDA recommends getting 2 servings of fatty fish each week. That’s because these fish have DHA – a heart-healthy, anti-inflammatory fat that’s healthy for you. Tuna is an example of this type of fish, and one easy way to incorporate it into your lunch is to make a simple tuna salad sandwich. While many tuna salads are traditionally made with mayonnaise, try using avocado instead for a healthier fat and more fiber. On whole grain bread, place a leaf or two of green leaf lettuce and spread your tuna salad on top. Place the remaining piece of bread on top, put it in a bag, and you’re set for the next day. 5. Berry Spinach Salad If you tend to struggle to eat fruits and veggies as sides, try making them the main course. Using a generous helping of spinach as a base, combine sliced strawberries, fresh or dried blueberries, walnuts, avocado, and diced tomato in a bowl. Toss and enjoy with your favorite healthy salad dressing. Good pairings include honey mustard (one part honey to one part yellow or dijon mustard) or balsamic vinaigrette. Final Thoughts Creating a healthy lunch is an important part of staying on track with your health goals. Making your lunch, rather than choosing fast food for convenience, can help ensure your midday meal is nutritious. This will provide better focus, energy, and keep you full longer. Remember to be realistic with your goals and make a plan that you can stick to. Baby steps are okay and even advisable for long-term success. Get creative and keep yourself excited by searching for new ideas. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
Learn more
How to Make a Salad You’ll Actually Want to Eat
Often hailed as the epitome of healthy eating, salads are a great way to get more veggies into your diet. Unfortunately, they’re often bland, which doesn’t make them very exciting to eat. What you might not know about salads is there are many ways to make them hearty, filling, and enjoyable – you don’t have to settle for flavorless lettuce drowned in dressing! Here are some healthy ways to spice up your salads by adding more variety and flavor. Core Components of a Healthy Salad To optimize your salads, it’s best to include a variety of flavors and textures. For example, a salad that’s only romaine lettuce and ranch dressing will get boring quickly compared to a salad with romaine, seasoned grilled chicken, shreds of parmesan cheese, crunchy red onions, and tangy olive oil and vinegar dressing. You may think your greens-only salad is healthy because it’s loaded with polyphenols and other healthy nutrients. But to really get the most out of what salads can offer nutritionally, you’ll want some protein and healthy fats in there, too. This will help create a balanced meal to keep you full longer than if you just ate a salad completely made up of lettuce. Healthy Bases for Salads The best salad is the one you’ll enjoy eating and that appeals to your taste buds. Additionally, you’ll get more nutrition out of a salad if you opt for dark leafy greens. A blend of light and dark greens is fine if you aren’t keen on the taste of darker greens. Below are some all-star greens that are nutritious bases for a salad. Spring Mix You can find spring mix salad blends at most supermarkets. Though there are many different blends among various brands, they often contain greens such as green leaf lettuce, radicchio, baby spinach, red romaine, and arugula. This blend has more flavor than lighter lettuces such as romaine, but is still mild in flavor, making it an excellent base that pairs well with white meats, dried fruits, and vegetables like shredded carrots. Spinach and Arugula Spinach and arugula go well together, too. Arugula is known for its “peppery” flavor; it has a slight bite to it that makes it great in salads. Adding a small amount goes a long way, and it doesn’t overpower the mild flavor of spinach. Arugula has folate, magnesium, potassium, and vitamins C and K. Spinach has calcium, iron, and vitamin A. A recent study found that these nutrients may help strengthen the immune system and combat the effects of stress. Massaged Kale Kale is an excellent source of many vitamins and minerals, including, calcium, copper, potassium, and vitamins A, C and K. It also has lots of fiber and can promote healthy digestion. It has a strong flavor, and goes well with milder greens like spinach or romaine. If the flavor of kale is too strong for your preference, you can opt for baby kale instead – the younger kale plant is much milder. One of my favorite ways to enjoy kale is to massage it by hand with avocado, a little fresh lemon juice, and a dash of salt and pepper. It’s so simple and easy, and massaging the kale not only softens the texture, but also takes away some of the bitterness in the leaves. Healthy Toppings for Salad There are endless options when it comes to salad toppings. It’s great to be creative and keep trying new things, otherwise you can get stuck in a rut and give up on salads altogether, which means you’ll miss out on all their health benefits. Here are some unique ideas for healthy salad toppings. Healthy Protein Sources One way to transform your salad from a uninspired dish that leaves you feeling hungry in an hour to a filling and satisfying meal is to add plenty of protein. Protein helps you feel full longer and is important for healthy skin, hair, and many of the body’s processes. Roasted chickpeas Baked or grilled chicken Hemp hearts Boiled eggs Tuna Quinoa Lentils Shrimp Black beans, kidney beans Healthy Fruit Options Fruits are often left off salads, but they’re one of the ways you can make salads more interesting. Combining sweet or tart fruits with savory items in salads can create dynamic, rich flavors that will make you look forward to eating your salad. Dried fruit: dried cherries, cranberries, or apricots are a good source of fiber and can add some sweetness and texture to your salad. Make sure to opt for dried fruits that don’t have sugar added – the USDA recommends limiting sugar to less than 10% of your total daily caloric intake. Fresh strawberries, blackberries, or blueberries: these are full of antioxidants that help your body combat the effects of stress. They pair well with feta cheese and spinach. Healthy Fats Fats add flavor, and most of the options below also have additional protein, vitamins, and minerals. Adding protein and healthy fats to your leafy greens will make it a meal that’s more satisfying and keeps you full throughout the afternoon or evening. Avocado Olive oil (paired with vinegar as dressing) Nuts (walnuts, almonds, cashews) Seeds (sunflower seeds, pumpkin seeds) Healthy Veggies Vegetables can add color, fiber, vitamins, and minerals to your salad. They also enhance the flavor profile of your salad. With so many different veggies to choose from, you can ensure that your salad always has new and fresh flavors. Carrots (shredded or sliced) Broccoli Red or white onion Cucumbers Bell peppers, banana peppers Brussels sprouts Sliced radishes Mushrooms Olives Healthy Dairy Options Dairy can be a great way to add more protein, calcium, and flavor to salads. Most salads that have dairy offer it in the form of cheese. Adding small amounts of cheese can make salad even more delicious. Try these cheese options: Feta cheese Parmesan cheese Blue cheese Goat cheese Parmigiano Reggiano Recipes to Get You Started Now that you know how to construct a healthy salad and some ways to change things up, here are some recipes to help you start making amazing salads: Greek Salad Massaged Kale Salad with Roasted Chickpeas Healthy Taco Salad Quinoa Salad Mediterranean Lentil Salad Vegan Cobb Salad Final Thoughts As you can see, there are many ways to spruce up your greens, and eating salads doesn’t have to be boring or mundane. With a little creativity, you can build salads that please the palate and help you look forward to eating your veggies. Any time you start a new habit, remember that it’s okay to take one step at a time. It can be overwhelming to make too many changes all at once, so try adding one or two new items to your salads, or simply switch out your greens for starters. Happy salad making! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
Learn more
A Look Back at the Health Trends of the Last 20 Years
Anyone remember Y2K? Anxieties over widespread computer failure produced mass hysteria in our country. Many feared the end of the world. Others made a fortune off those fears (even Hollywood actors jumped on the apocalyptic bandwagon – Leonard Nimoy hosted the “Y2K Family Survival Guide,” which was available on VHS). Fortunately, the scare proved to be a gigantic false alarm…and life went on. It’s hard to believe it’s been twenty years since we rang in the new millennium. Just as we’ve seen amazing technological advances since that historic moment (smartphones/cars, tablets, digital streaming/downloads, etc.), our knowledge of health and nutrition has also evolved. What We’ve Learned: Health Trends over the Last 20 Years Though most gains have come over time and with great effort, many in our society have made significant strides in improving their health. Those choices may be relatively simple, like getting in a certain number of steps each day, or fairly difficult, like converting from a meat-eater to a vegetarian or vegan. Like any good novel, there have been plenty of pitfalls, red herrings, and reversals along the way. An excellent example of this is how many supposed health experts offer conflicting viewpoints about carbohydrates and fats. And what about soy? Run an online search and you’ll find support for its benefits or evidence of its negative effects. Even though there are many things we still don’t know about health and nutrition, we can find comfort in the knowledge that, as a society, we’ve learned some important lessons over the last 20 years: We Got Wise to Artificial Sweeteners Even though saccharin was discovered in 1878, artificial sweeteners, like Sweet’N Low, didn’t gain popularity among the American public until the late 50s. Artificially sweetened soft drinks (like Coca-Cola’s Tab) soon followed suit in the early 60s. By now, the dangers of artificial sweeteners are well documented. Since they’re up to 600 times sweeter than sugar, artificial sweeteners may activate the appetite centers of the brain, which can intensify cravings for even more sugar. Most, if not all of them, are downright toxic. Some misinformed nutrition “experts” have recommended swapping sugar with natural sweeteners such as honey and maple syrup. Don’t believe the claims that these sweeteners are wholesome, healthy substitutes for sugar, which is sucrose. Whether it comes from a beehive, a maple tree, or any other natural source, sugar is sugar. Though many in the U.S. first became aware of stevia in the mid-80s, the natural sweetener has grown in popularity during the 2000s. Stevia is a traditional herb from South America with leaves that are 10 to 15 times sweeter than sugar. This plant extract is safe to use, comes in a variety of flavors, and is recommended as an alternative to artificial sweeteners. We Learned to Stand Up A frequently heard catchphrase in 2018 was: “Sitting is the new cancer.” This expression was prompted by research conducted by the American Cancer Society, which found a link between prolonged periods of leisure time sitting and a higher risk of death from all causes. There are many ways to spend more time standing during the day. Recommendations include standing while watching TV or during commercial breaks, using work breaks to walk around the office building and taking the stairs instead of the elevator. Many health-conscious employees have petitioned their employers or HR departments to provide them with a standing desk. We Discovered the Dangers of Supersizing Morgan Spurlock’s 2004 documentary, “Super Size Me,” confronted the American public with what most of us already suspected about fast food… it’s detrimental to human health. Spurlock’s experiment, one month of eating nothing but foods from the McDonald’s menu, dramatically revealed the toll that fast food takes on the body. Films like Spurlock’s sent a seismic shockwave through the fast-food industry. To manage the backlash of such exposés, major fast-food restaurants began offering “healthier” menu items. In 2012, McDonald’s included apple slices or clementines in McDonald’s Happy Meals…a minor victory. Though marketed as healthy alternatives, many of those new menu items were anything but. In fact, McDonald’s Kale Salad (discontinued) had more calories, salt, and fat than a Big Mac hamburger. Ultimately, adding “healthy” items to the menu was just smoke and mirrors to distract customers from the fact that the restaurant’s core menu hadn’t changed. Such culinary chicanery ended on May 7th, 2018, when the Food and Drug Administration mandated that restaurant chains with a minimum of 20 locations list calorie counts for all menu items. This has gone a long way in keeping fast food establishments honest since the numbers don’t lie. Though it would be impossible to list all the changes that have occurred over the years, here’s a closer look at some of the major health trends that took place between 2000 and 2020… Changing Health Trends Over the Past 20 Years Exercise Technology Exercise videos (VHS in the 80s, DVDs in the 90s) have been replaced by devices and apps. The internet has changed how people exercise and burn calories. Today, fitness apps are readily available on most cell phones. Apart from cell phones, there are many popular wrist-worn health devices. Some, like Fitbits, are completely dedicated to fitness. Others, like Apple Watches, synch to an iPhone and have advanced haptics to indicate when a fitness goal has been reached or to remind the wearer to stand up every hour. GPS tracking has also changed the game – it can count calories, map your location and track stats. Another fitness computer, BioTrainer, tracks physical activity and sleep patterns. Pedometers, and other body monitoring devices, have also helped people keep a closer eye on their health. Parade of Diets A dizzying array of diets hit the market over the past 20 years; some were honest attempts at helping people, while others were just plain ridiculous. Here’s a look at just a few of the popular diets that caught on with the American public during the last 20 years: Subway Diet- In 1999, Jared Fogle purportedly lost 245 pounds in 11 months by replacing two of his daily meals with low-fat sandwiches from the Subway restaurant menu. A diet, and marketing blitz, was born. Atkins Diet- Based on a book by Dr. Robert C. Atkins, this diet went mainstream in 2003. The diet consisted of high protein, high fat and low carb intake. South Beach Diet- A companion diet to Atkins, the South Beach Diet was named after the popular Miami location and was developed in 2003 by cardiologist Dr. Arthur Agatston. Like Atkins, this diet was high protein and low carb. Master Cleanse- Otherwise known as the Lemonade Diet, this 2006 diet had people drinking a mixture of fresh-squeezed lemon juice, maple syrup, cayenne pepper and water at every meal for 10 days in a row. Raw Food Diet- Made popular in 2007, this diet involved eating only, or mostly, uncooked foods to avoid the nutrient loss purportedly associated with cooked foods. Fact is, for some foods, cooking actually makes the nutrients better absorbed when consumed. NutriSystem- Though it began in the 70s, this weight loss program, which included prepackaged meals, experienced a revival in 2008. Many of the ingredients in these meals have additives that disqualify them as whole foods. Fertility Diet- Based on a book written by three doctors in 2009, the goal of this diet was to help women get pregnant. Special K Diet- All the rage in 2009, the Special K Challenge had participants eating Kellogg’s Special K cereal or bars for breakfast and lunch. Cookie Diet- Developed by Dr. Sanford Siegal in 1975, this diet saw a resurgence in 2009 and was embraced by many celebrities, including Kim Kardashian. Apple Cider Vinegar Diet- In 2010, adherents to this diet took a shot of apple cider vinegar every morning to help with digestion, acid reflux, and appetite suppression. Baby Food Diet- This 2010 diet saw many people limiting their caloric intake by replacing a meal with perfectly portioned baby food. Juicing Diet- With the growing popularity of fresh juice shops like Juice Press, 2012 became the year of the juice cleanse. Paleo Diet- Taking us back to our roots, this popular 2014 diet consisted of foods eaten in the age of cavemen…fruits, vegetables, meats, seafood, and nuts. Keto Diet- Originally developed in the 1920s, the keto diet (high-fat, low-carb) was wildly successful in 2018. One clear lesson that can be drawn from all these examples is that there’s no perfect diet for everyone. As individuals, we all must learn what foods work best for our energy levels, digestive health, mental clarity, blood sugar levels, and weight management. Core Training In the 90s, the focus was on tightening abs. In the 2000s, abs were referred to as the core. Regardless of the name, focus on toning this collection of torso muscles has been an obsession for decades. Today we’ve seen a shift in perspective from wanting flat abs to developing a strong core. Stomach exercises have also changed from crunches to knee tucks and planks. Fitness Gaming For a time, even the gaming industry became fitness-minded. In 2007, Nintendo released Wii Fit. The system’s balance board measured a person’s weight and center of balance. With a handheld controller, a player’s body movements (like swinging a tennis racket) were mirrored by their on-screen avatar (Mii). Wii Sports included a wide variety of games, including aerobics, strength training, balance games, yoga, and, of course, sports games. Dancing games, such as Just Dance and Dance Dance Revolution, were also popular at this time, but interest has declined over the past decade. While these, and other, fitness games can help a person move around and burn some calories, they shouldn’t be used as a workout replacement. Trends and Fads Every decade has had its health trends (and fads), and the past 20 years have been no exception. For instance, the aerobics craze and reduced-fat 80s gave way to the nutrition label and low carb 90s. Kale became a popular vegetable in the late 90s and 2000s. However, America’s love affair with the leafy green has diminished in recent years. With obesity on the rise, the 2000s focused heavily on diets (many of which are listed above). Trans fats became the new enemy. And this was fully justifiable – these chemically transformed fats were highly toxic and linked to all sorts of disease risks. Good riddance. The 2010s gave us “foodies.” The decade also saw an increased awareness of quality food, defined as organic, vegetarian, vegan, gluten-free, non-GMO, clean (free of chemicals, including added antibiotics or hormones), and environmentally sustainable. More than ever before, customers demanded transparency regarding the foods they ate. A Look Ahead As we begin a new decade, what changes to health and fitness can we anticipate? Based on current trends, some healthcare professionals feel we may be seeing more of the following in the future: Increase in telehealth – due to convenience and the availability of video conferencing technology Plant-based meals – with plant-based restaurants on the rise, even meat-eaters may occasionally opt for a plant-based meal Focus on sleep – sleep deprivation is no longer considered a viable means of boosting productivity Home workouts – convenience and savings may prompt many to cancel their gym membership and use home systems or online workout videos New approach to mental health – talking about challenges and issues is becoming more accepted and, as a result, more people are getting the help they need At the outset of the 2020s, more Americans seem to be paying closer attention to their health. This positive outlook is an exciting takeaway from what we’ve learned about the health trends of the past two decades. Though it’s impossible to accurately predict the health trends of the future, it’s our hope that quality nutrition and ultra-pure dietary supplements will continue to fuel brain healthy lives over the next 20 years and beyond. The BrainMD team wishes you and yours a safe healthy and happy New Year! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Learn more