As the obesity epidemic grows in scope, so too does the “blame game.” Lack of exercise, over-consumption of food, sedentary work environments, lifestyle choices, biological predispositions, genes…the list of possible culprits for America’s fatness goes on.

Fast food is a common target. Earlier this month, an advocacy group launched a campaign petitioning 26 hospitals across the country to remove a major fast food restaurant from their cafeterias with the aim of sending a “better message” to consumers.

Some of the reasoning behind the group’s initiative comes from a 2006 study published in the journal Pediatrics that concluded that allowing fast food centers to operate in hospitals not only affects guests’ consumption of fast food on the day of their visit, but also unintentionally boosts the perception of the “healthfulness” of fast food in general. Here’s more research that supports the initiative:

• The prevalence of obesity-related diseases has risen sharply over the past thirty years, and the number of fast food restaurants in America has more than doubled over the same period (The National Bureau of Economic Research).
• Studies have shown that “consumption of fast food among children in the US seems to have an adverse effect on dietary quality in ways that plausibly could increase risk for obesity.”
• Studies have shown that increased proximity to fast food restaurants is linked to an increase in obesity.

Courtesy of wagnerfpa.wordpress.com.

So being near to fast food increases the likelihood of obesity, but will removing fast food from hospitals (and other institutions and neighborhoods) help solve the problem?

Consider this:

• The New York Times recently reported that studies have shown that “there is no relationship between the type of food being sold in a neighborhood and obesity among its children and adolescents.”
• Restrictive “diets” and the “diet mentality” in general do not lead to long-term effective weight-loss. What does work, according to a recent study by the American Journal of Preventative Medicine, is eating less fat, exercising more, using prescription weight loss medications, or participating in commercial weight loss programs.
• Calling for removal of fast food from hospitals sends the message that fast food restaurants are “bad” and can be blamed for obesity, lessening personal responsibility for our own health.

Blaming fast food restaurants for obesity can place us on a slippery slope.  Should we remove buses from our streets to force people to choose the less convenient, but “healthier” walking or biking options?  After all, sitting for long periods of time is correlated with obesity, and most adults do not get the recommended level of exercise.

Similarly, while we should limit consumption of fast food, we can’t eliminate it from the American diet as long as there is a demand for convenient, inexpensive, and (arguably) tasty food.  We need to improve health through education and develop incentives that encourage healthy lifestyle decisions, proper nutrition, and exercise.

Perhaps a partnership between hospitals and Weight Watchers (or other proven commercial weight loss programs), or the establishment of walking groups or active events within hospital walls, could promote lasting change.

We won’t make any progress in the fight against obesity by playing the blame game at the expense of taking responsibility for our health into our own hands.

Courtesy of www.topnews.in.

What do you think? Will restricting fast food lead to a decrease in obesity? How can we as individuals, families, and institutions promote a healthier America?

Courtesy of reachphysio.com

Last week the results of a recent study published in the journal Pediatrics disproved the belief held by many parents that playing “active” video games like Wii Fit and Dance Dance Revolution could increase their kids’ activity levels. However, before you throw away your Wii Fit systems and go back to the drawing board, let’s take a look at the study to determine whether video game fitness really is too good to be true.

• Researchers from Baylor College of Medicine in Houston, TX gave Wii consoles to 78 kids (ages 9-12 and above average weight).
• Half the kids were given their choice of two “active” games (e.g. Wii Sports) and the other half were given their choice of two “inactive” games (e.g. Super Mario Galaxy).
• Kids’ activity levels were measured for 13 weeks using an accelerometer (a motion-measuring device) worn on the belt.
• Accelerometer logs showed that throughout the study period, kids with the active games didn’t get any more exercise than those given inactive video games, with both ranging between 25-29 minutes of moderate or vigorous physical activity each day.

• Accelerometers have been shown to monitor activity accurately, however, the location of the accelerometer can impact what movement is actually recorded. For example, an accelerometer on a kid’s belt may not be able to pick up all of the motion generated by the upper body in a boxing game.
• Actual game time logged was not recorded.
• Other “active” game systems such as “Kinect” involve more full-body interaction than the Wii.
• Fitness games aren’t interesting enough to hold a kid’s attention.

Courtesy of wii.gamezone.com

According to Vegetarian Times, approximately 7.3 million Americans consider themselves “vegetarians” and 22.8 million more say they follow a vegetarian-inclined diet.  The American Dietetic Association supports this diet, citing appropriately planned vegetarian diets as healthful, nutritionally sound, and helpful in the prevention and treatment of certain diseases.

Think vegetarianism isn’t for you? It’s not as difficult as you might think, and the health benefits are significant.

Vegetarian diets are plant-based and consist of vegetables, fruit, grains, beans, nuts, and seeds. The diet is absent of animal products, including meat, poultry, seafood, fish (and sometimes dairy). While there are many varieties of this diet, these are its main categories:

• Vegan: No meat, poultry, fish, eggs, dairy products (or foods that contain these products)
• Lacto-vegetarian: The same as above, but dairy products like milk, yogurt, and butter are allowed.
• Lacto-ovo vegetarian: The same as above, but eggs are allowed.
• Flexitarian- or Semi-vegetarian: Primarily a plant-based diet, but small portions of meat, poultry, fish, eggs, and dairy—on occasion—are allowed.

Most vegetarians eat healthfully, which makes weight control easier for them. Doctors have long advocated that a healthy weight lowers the risk for disease.  This diet is also known to promote more physical activity and exercise, which also actively lowers the risk for disease.

A vegetarian diet includes colorful fruits and veggies, which are loaded with antioxidants, known to prevent many types of cancers.  Because it’s nutrient-dense and high in fiber, the diet lowers the “bad cholesterol” that causes heart disease.  The diet is also low in cholesterol and saturated fat, which helps to control blood lipid levels, an indicator of heart disease. What’s more, the plant-based protein in the diet lowers the risk of kidney dysfunction, kidney stones, and osteoporosis. Osteoporosis occurs when calcium is excreted in the urine from excessive protein.

Many vegetarians worry that they may not get enough of certain nutrients, but truth be told, meat-eaters miss many of these same nutrients, too.  Healthy options for a vegetarian include fruits, veggies, whole grains, beans, essential fats like olive oil, flax seeds, nuts and seeds, avocado, peanut and other nut butters.

The Vegetarian Food Pyramid can offer some guidance for those new to the plant-based diet.

People often become vegetarians to lose weight and eat “healthier.” Keep in mind, however, that one can still eat unhealthily on a vegetarian diet, so it’s worth taking the time and effort to reap its rewards. 

What’s your favorite vegetarian recipe? We’d love to read it!

It’s hard to exaggerate the important of heart health when almost 600,000 million Americans die of heart disease every year. Even individuals who are apparently fit and healthy can be caught unawares by a diagnosis, so let’s take a look at the steps you can take today to give yourself the best chance at a healthy heart now and in the future.

Courtesy of hometestingblog.testcountry.com

Step 1 – Know your numbers and risk profile: Schedule a doctor’s appointment and a blood test to learn the important numbers (risk factors) for heart disease, such as your blood pressure, cholesterol level, fasting blood glucose level, and BMI.

Having multiple factors for heart disease increases your risk exponentially, and some factors, such as age, gender, family history, and race, can’t be controlled.  However, knowing where you stand on the others will help you take the appropriate action; according Dr. Philip A. Ades of Eating Well, treating any one risk factor effectively halves your likelihood of developing heart disease.

Step 2 – Quit smoking (or better yet, don’t start): It’s easy for non-smokers to cite all of the negative effects of this habit as reasons to “just stop,” but they may not understand the seriousness of the lifestyle change required to quit. If it’s been a while since you have reviewed the risks associated with smoking, check them out here, and work with your doctor to develop a plan to quit.

The importance of the remaining steps cannot be understated, as they directly impact all of the remaining heart disease risk factors:

Step 3 – Adjust your diet if necessary: Making a conscious effort to reduce intake of saturated and trans fats, added sugars and sodium, and excess calories in general greatly reduces your risk for heart disease.

Some of the best ways to do that? Eat less heavily processed and refined food and substitute with more whole grains, fruits and vegetables, and lean proteins (including fish, nuts, beans, and lean meats). Keep a close eye on portion sizes of snacks and meals to lower your chances of overeating, and drink alcohol in moderation. For more healthy diet and nutrition tips from Midtown, click here.

Step 4 – Exercise more (or at the very least, sit less): Losing weight (or lowering BMI) is just one potential benefit of regular exercise. Consistent daily and weekly efforts to get up and move will help you become healthier, stronger, and more energized, and just 10 minutes of activity here and there can make a big difference.

Courtesy of www.bbc.co.uk

Once you begin consciously moving more, try adding more traditional exercise to your routine a few days per week for just a few weeks. Experiment with different activities until you settle on one that works for you. Your body and mind may not react positively right away, but if you don’t give exercise a real chance (which means a consistent effort), you will never experience the real benefits.

Step 5 – Stress less: While we hold out hope that someone will develop a “magic pill” that will banish stress from our lives forever, managing stress remains one of the most difficult aspects of our lives. Work and family commitments alone are enough to overwhelm our calendars and our worry threshold for the month. You can try to sleep more, take more time for yourself, and clear your schedule, but it’s not always possible to do those things.

So what can you do? It may help to start by identifying the centers of stress in your life and how you feel about them.  Observe what happens to your mind and body when you experience stress. Knowing what causes your stress in the first place can help you gain new perspective and create coping strategies that will reduce stress and its consequences. It takes patience and practice, but you and your heart are worth it.

What are you doing to improve your heart health?

All parents want what’s best for their kids. They want them to be the smartest in the class, or the fastest on the team.  They give them time, money, support, encouragement, and love, all to help them be the best they can be.  For many families, this is especially true when it comes to fitness and sports.

But before plowing into hours of practices and training sessions with spring sports right around the corner, it’s important for parents to ask themselves, “Are my kids working out too much, or not enough?”

According to research done at the University of Michigan, exercise is key to combating the obesity epidemic, especially in a nation where 15% of all children are estimated to be overweight.  However, it’s also possible to push kids so hard in organized activities and athletics that they run the risk of injury and mental/emotional fatigue.

So, how do we determine what’s really best for kids?

Existing research isn’t too much help here.  Many studies have been done on childhood fitness, and many sets of guidelines have been published.  According to Harold Kohl, an epidemiologist from the University of Texas, there are at least 27 sets of official guidelines from various organizations without a lot of data to back them up.

For example, we don’t know why 60 minutes is more sufficient than 30 or 45, how play time or unorganized activity fits into the picture, or how individual differences impact the results.  Fortunately, the experts do agree on a few things:

• Kids who exercise have stronger muscles, greater endurance, and bones that are denser and have greater mineral content.
• When obese children exercise regularly, their body fat, blood lipids, and blood pressure may fall.
• Kids should not exercise as “little adults;” for example, it may not be safe for kids to run on a treadmill for 30 minutes straight.
• Exercise impacts all children differently – some get more benefit than others, and some get none at all.
• Left on their own, most children know best what their bodies need.

So what does this mean for families?  Children spend a lot of time being told what to do by parents, teachers, peers, and the media.  Maybe it’s time to include our children in the decision-making process, and in turn, teach our kids to listen to their own bodies.

Whether they choose to participate in organized athletics or unorganized activity (“just play”), they stand to gain the benefits of building and maintaining a healthy lifestyle, without risking physical or emotional burnout.  Activity can contribute fun, creativity, new skills, teamwork, and personal fulfillment to a child’s life.

And if “the single best activity you do is the one you will do”, let’s allow our kids to choose how to become the best, healthiest, and happiest, they can be.

What sports and activities do your kids enjoy most?

February is here and with its arrival comes the opportunity to evaluate the success of health-related resolutions. If you’ve resolved to lose weight in 2012, and find yourself struggling, here are three tips to set you back on track.

Start a Food Diary

One of the tips you hear most often to help you change your nutritional lifestyle is to start a food diary. But what does that mean really? And why is it helpful?  Won’t it be depressing to see everything you’ve eaten? 

Allow me to de-mystify it for you. Here’s why you need to keep one:

1. You become accountable for what you are putting in your mouth. I don’t ask my clients to write a food diary just to yell at them about everything “bad” they ate.  It’s not about “bad” and “good.”  It’s being honest about what you’re eating and seeing where you can make small changes in your everyday nutrition that will add up big at the end of the month and year. 

2. You recognize emotional triggers or habits that you’ve created.  I like to see why my clients are eating what they are eating.  This may sound silly but we don’t always eat for energy.  Maybe we snack in front of the TV at night or always order dessert when we have lunch with our mom.  These are habits and triggers that affect our better judgment when it comes to nutrition.

3. You realize why you are starving  before dinner and snack on chips while you cook.  It’s important to note what time you wake, eat, and go to bed.  How soon you eat breakfast, how often you eat, and when your last meal is before you snooze are important.  If you wait too long to eat your next meal you’ll be starving and end up snacking on an entire meal before you sit down for dinner.  Or you’ll stop at a fast food drive thru. Both habits are not good.

Here’s an example of a thorough food diary:

7:30 a.m. – Woke up

8 a.m. – 1 apple, 2 tbsp. peanut butter, 1 glass water, 1 cup coffee w/1 tbsp. cream (breakfast, hungry)

10 a.m. – 1 Kashi bar and water (140 calories) (a little hungry before workout)

12 p.m. – sandwich w/2 slices of 35 cal bread, low-fat mayo and reduced sodium turkey lunchmeat (3oz.), 1 serving fat-free pretzels and ¼ cup hummus, water (lunch, hungry)

12:30 p.m. – 8 Hershey kisses, water (needed chocolate )

2 p.m. – 1 cup grapes, 2 slices provolone cheese, water (snack, hungry)

3 p.m. – 1 apple, small bottle Coke Zero (hungry)

5 p.m. – spinach salad w/craisins, blue cheese, mushrooms, candied walnuts & balsamic dressing, water (starving, had to go to Whole Foods)

8 p.m. – one glass red wine, one small 96% lean hamburger w/o bun, one handful M&M’s (wanted wine and chocolate, hubby made dinner)

10 p.m. – bed

This was my food diary for a day and I was totally honest!  Times, exactly what I ate, why I ate what I did, and when I went to bed.  So try one for a week, even better two weeks, and see how you do.

Include a Fruit or Vegetable in Every Meal and Snack

These pure and clean foods add more vitamins and minerals with the least amount of calories than any other food. With all of the fiber, water and nutrients that occur naturally in fruits and veggies, you’ll feel fuller longer and will have better health overall.  Pair them with lean protein for a well rounded meal or snack.  Apples and peanut butter, pears and walnuts, broccoli and low-fat cheese, or baked potatoes and salsa all add up to feeling satisfied without a ton of fat and calories.

Pay Attention to the Calories You Drink

The calories in fancy coffees, pop, juice, protein shakes, smoothies, and alcohol are all included in your calorie total at the end of the day.  You can eat great, sticking within your calorie limit, but a Starbucks frappucino and two glasses of wine can add over 350 calories to your total. Over a week’s time, that’s ¾ of a pound.  In a month’s time you have almost three pounds!  Yikes! 

So stick with water, black coffee and tea, and diet drinks, and count those special drinks as a meal to stay on track.

Which of these tips has worked best for you?

One of the most common New Year’s Resolutions is to improve health.

Unfortunately, most New Year’s Resolutions are also doomed to fail.

In the interest of saving you time in route to your destination (the body of your dreams, we hope!), let’s examine some of the most common exercise mistakes to determine whether you have what it takes to succeed.

Mistake #1: Doing Too Much, Too Soon

If it has been a while since you’ve exercised, or you have been exercising inconsistently, your body isn’t going to respond well to a strenuous program right off the bat. Choose a schedule that you can stick to (e.g. one hour per day, three times per week), and begin at an intensity level that feels challenging, but not debilitating.  Make sure to incorporate adequate time for a warm-up and cool-down.

Mistake #2: Forgetting Proper Technique

When it comes to resistance training, technique is the difference between getting results and getting injured, or not seeing any improvement at all.  It starts with proper posture, which means keeping the core engaged (imagine how you would brace yourself if someone was about to punch you in the stomach), and standing tall with a neutral spine, shoulder blades pulled back, and head lifted.

Courtesy of Denverpost.com

Also, make sure you know the purpose of the exercise you are about to perform.  What muscles are working?  What is the proper range of motion for the exercise?  Is this the most effective way to target the muscles I want to work?

If you don’t know the answers to these questions, it’s time to talk to a trainer or instructor, or do some research on your own.  Time spent now on learning how to do the exercise correctly means less time to your goal.

Mistake #3: Choosing Quantity Over Quality

If doing an hour of cardio means walking on a treadmill while you catch up on the latest episode of Law and Order and you barely break a sweat, then that hour didn’t do a whole lot to help you improve your fitness (the same concept applies to doing a lot of repetitions with almost negligible weight). Working out should feel challenging, and the good news is, challenging yourself appropriately will lead you to the results you want in less time.

Courtesty of Workoutequip.com

Mistake #4: Always Doing the Same Thing

Don’t worry; you don’t have to give up cycling if that is your favorite workout. Just make sure that you are changing your exercise intensity from time to time (alternating hard days and easy days, or increasing resistance over time), and maintaining a balanced program.  That means incorporating cardiovascular, strength, and flexibility training.

Now for the Number One resolution-killer

Mistake #5: Ignoring the Truth

Make sure you are answering the following questions honestly:

• Do I have the time and motivation to reach the goal I have set for myself?
• Am I choosing the right exercises for my current fitness level that will help me get where I want to go?
• If your goal is weight loss – am I overestimating calories out and underestimating calories in? (For assistance, check out our post on Heart Rate Monitors.)
• Do I have a method of measuring my progress that isn’t just stepping on a scale (e.g. monitoring heart rate at a given pace, distance covered per unit time, reps completed before reaching fatigue, documenting how you feel)?

If the answer to these questions is “No,” or “I’m not sure,” you may be setting yourself up for failure. Give yourself your best chance at fitness this year – avoid these detrimental mistakes, create and stick to a plan, and go for it!

What are your fitness goals this year?  What steps are you taking to achieve them?

Why do we care about trends? Researchers study them, writers report them, teachers teach them, and tweeters tweet them.  Although there are many advantages to being “in the know,” one of the most important reasons to pay attention to trends is that they can help us prepare for and adapt to changes ahead.

Over the past six years, the American College of Sports Medicine (ACSM) has identified trends in the fitness industry with their ”Worldwide Survey of Fitness Trends” (you can view the full 2012 survey text here). Come January 1, some of the most popular resolutions will be health- and fitness-related, so let’s get a jump on meeting our goals by looking at what the 2012 fitness trends mean for us.

Educated, certified, and experienced fitness professionals are the core of a rapidly expanding industry. In spite of tough economic times, consumers still place a lot of value in getting and staying healthy.  The fitness industry has responded to this need by employing qualified trainers and instructors.

What does that mean for you? You can breathe a little easier knowing that you can trust your fitness professionals to lead you in safe and effective workouts, helping you reach your goals faster and giving you more bang for your buck.

Strength training is here to stay. Having been near the top of the trends list for several years, strength training is the first training “type” on the trends list, accompanied by personal, core, functional, and group training.

What does that mean for you? Since most of us sit at a desk all day, adding a little weight-bearing exercise such as resistance training can help improve our energy levels, mood, and overall functionality. Expect fitness centers to continue to update equipment and training options to facilitate strength-training programs that meet the needs of all types of exercisers – a stronger body is yours for the taking!

No one will be left behind. Training options are becoming more population-specific, with new programs being tailored to the aging Baby Boomer population and the fight against childhood obesity (just to name a few). Your fitness professionals are trained specifically to work with a variety of individuals from athletes to people fighting obesity or other diseases.

What does that mean for you? The fitness industry is actively trying to meet you where you are to help you get the most you can out of an exercise program, regardless of your goals or fitness level.  In other words, you don’t have to start off looking like Jane Fonda to make exercise a part of your life.

It’s all about energy. Zumba, boot camp, and spinning are growing in popularity.  These group classes are high-energy and fun, and put the emphasis on pushing your physical limits.

What does that mean for you?Releasing stress through dancing, high-intensity training, and cycling will leave you feeling strong, accomplished, and ready to tackle life’s challenges.  You just have to be willing to give them a try.  And although not “trending” anymore, Pilates fans shouldn’t be worried that their favorite class is going to disappear; only time will tell whether these new arrivals and old favorites will continue on as actual trends rather than fads.

The key this year is to work with Midtown to customize a fitness program that will leave you feeling refreshed, rejuventated, and (hopefully) like you had a darn good time.

Now that you know what’s to come in 2012, it’s time to use this information to start doing something that will work for you.

Your 2012 motto shouldn’t be “once I meet my goal, I’ll be happy.” Instead, how about you take a chance on what the industry is giving you and say “it’s time to give myself knowledge, revitalizing energy, and a sense of accomplishment, and add some more fun to my fitness routine.”  Now that’s a reason to work out today.

What do you think of these trends? Have you already tried any of these fitness programs or plan to in 2012? What are you going to do differently in your workout routine this year?

Member blogger Kathleen Hermann talks about ways for families to engage in fun fitness activities during the holiday season.

We all have holiday traditions, from Aunt Linda’s green bean casserole to fireside carols to the annual donning of the matching sweaters.

However, a lot of our traditions around the holidays focus on heavy, fat-laden foods. And there’s nothing wrong with that. Traditions are important, and the holidays are a good time to indulge as long as we do not indulge to excess.

Still, it is a good time to assess whether your family has any healthy holiday traditions, namely involving physical activity. If not, then why not consider starting one?

Growing up, we watched my father every Thanksgiving morning amble through a Turkey Trot 5k. A former college basketball star measuring 6’8″ in height, he was by no means a runner and it was often humorous to watch him lurching down the final stretch. Nevertheless, he loved how running that race (which was, in fact, the only race he ever ran each year) made him feel on Thanksgiving Day.

As soon as we were old enough, us kids joined him, engaging in a friendly competiton with eachother for place and time. There was something special about knowing no matter the weather — and we had our share of unseasonably warm days as well as days with a foot of snow — we knew where we would be Thanksgiving morning. After an endorphin high of running a race like a Turkey Trot in a huge crowd of like-minded runners, the rest of the day was gravy (pun intended).

There are, in fact, many different ideas for holiday traditions involving fitness, with  new opportunities forming each year. It’s not important what you do as long as you do your best to mix the holiday, family and friends (or even pets) with fitness. Here are some ideas for healthy traditions you may not yet have tried:

1. Run a Turkey Trot Next Year
Did you know that the first “Turkey Trot” was started right near us in Buffalo during Thanksgiving of 1896? Back then it had only six runners, but today that same Buffalo race regularly has over 10,000 participants. Now there are Turkey Trots all over the country, of differing lengths and terrains. If running bores you, look for a Turkey Day challenge obstacle-like race. The feeling of having accomplished something will make the food taste that much better.

2. Backyard Touch Football
This is a fun, special tradition that many families have already incorporated into their holidays for generations. Instead of sitting on the couch in a food-induced coma, head out for your own friendly-family or neighborhood competition. Children especially will cherish watching adults take part in a fun family game with them.

3. Take a Holiday Walk
There’s no sweeter image to me on holidays than when I see entire generations of a family out walking down the road in a big pack. The sight of an elderly grandmother pushing a stroller, uncles and aunts engaging in jesting banter, and mixed-age children running ahead just seems to be one of the best ways to unite as a family. Even if it is only you and your dog celebrating this year, take a special walk -perhaps on a nature trail- and enjoy the time to reflect on the holiday and giving thanks.

4. Engage in a Seasonal Activity
The holidays are a great time to let your inner child run free. Whether there are young ones with you or not, there’s no reason you can’t go tobogganing, ice skating, or build a large snowman. All of these activities will  have you sweating off enough calories for that pumpkin pie you ate.

Holiday traditions don’t have to be focused only on sugar cookies and stuffing. Embrace a tradition involving physical activity and your holiday will combat stress, lift your mood, and make the time richer and brighter. More importantly, you may not end the holiday season five pounds heavier and feeling like a sloth. It is never too late to start a new tradition!

Does your family have a healthy holiday tradition or story?

The summer is winding down and it’s time to get back into the habit of bringing lunch to work.

The proverbial turkey sandwich, apple, and Doritos might be well-established and slightly boring staples in your brown paper bag. But cheer up! Taking your lunch to work or school packs a benefit punch you might not have imagined.

Here are 3 ways a bagged lunch beats lunch out any day of the week:

     1. Money-Savings

Brown-bagging it saves approximately half what you would spend eating lunch out.  So, if you’re currently spending $10 a day on lunch and switch to packing your own , that’s a savings of $1,300 per year! You can then put that money towards personal training at the club and reaching your fitness goals.

     2. Portion Control and Immediate Gratification

Yes, the sandwich, apple, and even some Doritos can be healthier than eating out. When you pack your lunch, you are in control of what you eat. You’re also prepared when hunger strikes. Ideally, you are packing a lean meat (probably in sandwich form on whole wheat bread), some fruit, a snack, and maybe a small sweet treat. The portion sizes are controlled, and you can eat as soon as you get hungry.

If you’re like many, this scenario should sound familiar.  It’s nearing noon. You realize you are hungry, drive to a restaurant, realize you have moved beyond “hungry” and into “starving” territory, wait some more for the server to take your order and then order too much food. You scarf it all down to return to the office on time, and end up feeling lethargic and way too full.

Everyone’s been there, but you don’t have to go there again. If you had your lunch packed, you could walk to the bench just outside your office, eat slowly while people-watching, and even have time for a lap or two around the block.

Which brings us to benefit number three. 

     3.  More Time for Exercise

 If you burned even 100 extra calories per day each lunch hour, that adds up to a loss of 7.5 pounds in a year. And with all of the calories you’ll save just by bringing your lunch, it could be even more. I know I would enjoy being 10 pounds lighter by next September!

So, how do you stay clear of the same old boring bagged lunch?

     1. Try not to bring the same exact thing every day or you will start to dread your lunch.

Rotate between lower-sodium turkey breast, roast beef, or chicken breast lunch meat, tuna salad, maybe a bean salad or lettuce salad one day, and of course, leftovers.

     2. Remake your leftovers if you don’t like eating the same exact thing.

Mix-in whole wheat pasta and some tomato sauce, serve over brown rice, or wrap it up in a flour tortilla with some low-fat cheese. Add in carrots, celery, zucchini, red/green pepper, or cucumber slices and a low-fat dip.

Toss in a few pieces of fruit (apples, bananas, cherries, and cut-up melons are all great, mess-free options), a “snack” item, such as baked chips, low-fat pretzels, or popcorn (remember to stick to the one-ounce serving size!), and a treat such as a fun-sized candy bar, one ounce of dark chocolate chips, or a serving of gummy bears, and you’re all set!

You should also add in a few items for your mid-morning snack and your afternoon snack. And to make it all much more fun, buy yourself a new insulated lunch box while you’re back to school shopping! Your co-workers will be green with envy when they see your Superman Thermos in the fridge.

How do you keep your bagged lunches interesting?