Exercise and Running in the Heat

Running in heat and humidity can put you at risk for dehydration, heat stroke and other heat-related illnesses. Common sense is the key to avoiding problems, so be sure to follow these precautions:

Stay Hydrated
The easiest way to avoid heat disorders is to keep your body hydrated. This means drinking fluids before, during and after exercise. The body's fluid needs vary with exertion, climate, humidity, terrain, and other factors. The new fluid recommendations for runners say that they should "obey your thirst" and drink when their mouth is dry and they feel the need to drink. In training, drink before workouts and make sure you have access to fluids if exercising longer than 30 minutes. During longer workouts, some of your fluid intake should include a sports drink (like Gatorade) to replace lost salt and other minerals andelectrolytes

Choose Clothing Carefully
Light-colored, loose-fitting clothing will help your body breathe and cool itself down naturally. Tight clothing restricts that process and dark colors absorb the sun's light and heat. Wear synthetic fabrics (not cotton) because they will wick moisture away from your skin so cooling evaporation can occur.


Run Early or Late
Try to avoid running between 10 a.m. and 4 p.m., when the sun's intensity is at its greatest. If you must train during those hours, try to stick to shady roads or trails.


Wear Sunscreen
Protect your skin with a waterproof sunscreen that has an SPF of at least 15 and offers broad spectrum protection, which means it protects against both UVA and UVB rays. Stick formulations are good for runners' faces because the sunscreen won't run into your eyes.


Don't Push It
On a race day (or during any intense workout), take weather conditions into account. Brutal heat and humidity mean you should scale back your performance goals. Don't try to beat the heat.


Make a Splash
Use water to cool yourself during runs. If you are overheating, splashing water on your head and body will cool you down quickly and have a lasting effect as the water evaporates from your skin.


Be Educated
You should be very familiar with the signs of heat problems so you recognize them in yourself or in a running partner. If you feel faint, dizzy, disoriented, have stopped sweating, or your skin is cool and clammy, slow down or stop running. If symptoms continue, sit or lie down in the shade and seek help.

Resilience

Part of what inspired me to pursue the study of psychology and counseling is the experience of seeing people respond differently to the same situation: whether the circumstance is heavy traffic or a bone-shattering car accident, some people respond by meeting stressors with strength and perhaps growing from the experience while others may become undone by similar circumstances. So far, my favorite branch of psychology--positive psychology--has come up with a few answers. (Read more on stress and resilience.) To my delight, another study has shed new light on the origin of personal resilience.
According to a new study by a University of North Carolina at Chapel Hill psychologist and colleagues, people who seed their life with frequent moments of positive emotions increase their resilience against challenges.

"This study shows that if happiness is something you want out of life, then focusing daily on the small moments and cultivating positive emotions is the way to go," said Barbara Fredrickson, Ph.D., Kenan Distinguished Professor of Psychology in UNC's College of Arts and Sciences and the principal investigator of the Positive Emotions and Psychophysiology Laboratory, in a press release. "Those small moments let positive emotions blossom, and that helps us become more open. That openness then helps us build resources that can help us rebound better from adversity and stress, ward off depression and continue to grow."

In the month long study, 86 participants were asked to submit daily "emotion reports," rather than answering general questions on their happiness history.

"Getting those daily reports helped us gather more accurate recollections of feelings and allowed us to capture emotional ups and downs," said Fredrickson, a leading expert in the field of positive psychology.

Amassing a daily collection of positive emotions does not require banishing negative emotions, she said. I particularly like this finding because it helps clarify a 'sticking point' for many: it's okay to feel less-than-positive emotions! (In fact, denying that we feel 'negative' emotions can hamper our ability to cope with them in a healthy way, and can rob us of the 'gifts' they often bring--clarity, motivation for change, etc.)

As with changing one's diet , exercise regime or other lifestyle areas, it's simpler and more effective to add what you want more of (whether it's recognition of positive events in your life, or a diet richer in fruits and vegetables) thank to focus on 'giving up' things that are hard to relinquish (from moods to foods).

Fredrickson elaborated, "The levels of positive emotions that produced good benefits weren't extreme. Participants with average and stable levels of positive emotions still showed growth in resilience even when their days included negative emotions."

Fredrickson recommends focusing on the "micro-moments" that can help unlock one positive emotion here or there.

A lot of times we get so wrapped up in thinking about the future and the past that we are blind to the goodness we have in front of us at this moment.
As the saying goes " the past is history, the future a mystery, that's why we call the present "THE PRESENT".

I am grateful for the wonders and moments I have before me today!

The Net Bridge Offers New Way to Repair Torn Rotator Cuff

A torn rotator cuff can be an aggravating and disabling injury for many athletes. In the worst tears, traditional surgical repair is the standard treatment. Unfortunately, nearly fifteen percent of these traditional repairs fail and patients will need additional surgery.

A new surgical procedure called the Net Bridge may change the way rotator cuff repairs are done. The technique, developed by L.A. Dodgers' team doctor, Dr. Neal ElAttrache, has shown promising results so far. The Net Bridge repairs the torn rotator cuff tendon by placing small anchors in the bone and attaching a special fiber-tape that looks and acts like a compression net over the torn tendon, affixing it to the bone. Rather than having one point of attachment, the net provides even distribution of fixation over a large area, and provides more protection and strength of the repair.

So far, the Net Bridge has been successful. According to Dr. ElAttrache, there is a much lower risk of re-injuring the shoulder with the Net Bridge procedure than with traditional repairs and most patients are able to resume activities within six weeks of the surgery.

Don't forget that the best injury treatment is still prevention. To help prevent shoulder pain and injury write me for a complete exercise program to prevent or heal shoulder injuries.

Ways to Avoid Weight Gain this Summer



Most people know to be prepared to fight weight gain in the winter, when the holidays and decreased activity can lead to a few extra pounds. But summer -- with its backyard barbecues, s'mores around the campfire, and yummy ice cream treats -- can also be a diet-sabotaging season if you're not careful. Here are some nutrition and fitness tips to help avoid weight gain this summer:

Make Lighter Sides
Pasta salad goes great with burgers and dogs, but one cup of pasta salad can equal more than 500 calories. To save calories, use whole-wheat pasta and light vinaigrette or low-calorie Italian dressing. When you make coleslaw or potato salad, use light or non-fat mayonnaise.


Watch What You Drink
It's nice to have a refreshing, cold drink when it's hot out, but high-calorie beverages like regular soda, juices, alcohol, and sweetened iced tea add empty calories and won't fill you up. Instead, drink water with lemon or lime, or try seltzer or unsweetened iced tea.


Be Active on Vacation
Summer is a great time for beach vacations, but try not to spend all your days relaxing in the sand. Go for a swim, try kayaking, or take a hike -- anything that will get you burning calories.


Eat Fresh Fruit for Dessert
Instead of high-calorie, high-fat desserts, enjoy seasonal, fresh fruits. Watermelon is a great choice because it's low in calories (only 46 calories per cup), and it fills you up because it's 92 percent water.


Avoid Binging at Summer Parties
Many summer activities, like picnics and barbecues, revolve around an unlimited spread of food. Be smart when you're at these types of events. Don't overload your plate and try to avoid going back for seconds. Make spending time with family and friends your focus, not the food.


Go Easy on the Burgers and Dogs
It's tough to be at a barbecue or picnic and resist the temptation to eat burgers and hot dogs. If you have to eat that hot dog, try to stick to healthier toppings like sauerkraut, ketchup, mustard or relish. Stay away from cheesy sauces and chili. When you make your own burgers, try using the leanest beef, and throw in some chopped veggies such as mushrooms, onions and peppers to increase nutrients and save on calories.


Eat Grilled Veggies
Prepare healthy grilled veggies, such as corn on the cob (use no-calorie butter spray) or make veggie kabobs with zucchini, onions, tomatoes and eggplant.


Beat the Heat
Don't let the heat be an excuse not to exercise. Do your runs early in the morning or late in the evening, and make sure that you're staying hydrated on the run. If it's too hot and humid to run outside, move your runs indoors to the treadmill or try a different activity, like swimming.


Limit Ice Cream and Other Treats
It's easy to make eating ice cream a regular habit in the summer, but try to limit frozen treats like ice cream to no more than once a week. Or, better yet, stick to low-calorie but refreshing alternatives like ice pops or sorbet.

Question: What are some ways I can calm down quickly when I'm feeling overwhelmed?
"Sometimes I don't realize how much stress is building up until I suddenly feel overwhelmed. Other times, several stressful or attention-demanding events will happen at once, and I suddenly go from calm to completely overwhelmed really quickly. However it happens, how can I quickly calm down when I'm feeling overwhelmed by stress?"
Answer: There are many ways to calm down quickly when you suddenly get blindsided by stress and feel overwhelmed. The following are five quick and easy ways to regain your calm so you can deal with whatever situations are at hand:

Take a Walk
Exercise can be a great stress reliever in itself, as it helps you blow off steam and releases endorphins. Taking a walk when stressed provides the bonus of getting you out of the stressful situation and providing some perspective so you can return in a new frame of mind. (Learn more about the benefits of exercise here.)

Take a Breath
If you're not in a position to leave, you can feel better right away by practicing breathing exercises. Getting more oxygen into your body and releasing physical tension are two ways that breathing exercises can benefit you, and you can do them anytime or anywhere, even if your demanding situation isn't letting up. (Learn more about breathing exercises here.)

Take a Mental Break
If you can steal away a few minutes of peace, visualizations and guided imagery are a wonderful way to restore peace of mind. They're easy to do, and can relax you physically as well as mentally. (Learn more about visualizations and guided imagery here.)

Reframe Your Situation
Sometimes we intensify our experience of stressful situations by the way we look at them. If you can look at your situation differently, you may be able to put it into a different perspective--one that causes you less stress! Read more about mental and emotional stress that can be caused by pessimism, type A traits, and other self-sabotaging thought patterns, and learn how you can change the way you look at things. It'll come in handy when you're stressed. (Learn more about mental stress and self sabotage here.)

Try Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) is a technique where you tense and release all of your muscle groups, leaving your body feel more relaxed afterward. PMR is one of my favorite techniques, as it can be done by just about anyone, and with practice you can fully release virtually all the tension you're feeling in your body in a matter of seconds! This can help you feel more calm and better able to handle the situations at hand. (Learn how to practice PMR here.)
Once you've been able to calm down, you should be in a better position to address
the issues at hand.

Unexplained Nerve pain

Unexplained Nerve Pain: The Mystery of Neuropathic Pain

I have had several clients in the last 3 -4 months with nerve pain complaints



If you have nerve pain, you know that it can take many forms: burning, tingling, electricity, and pins-and-needles are a few of the ways people describe the sensation. But if you have no idea what's causing the pain, you're not alone. Millions of people have unexplained nerve pain. While traditional medicine can offer some relief, there are a number of other ways to lessen the pain.
Known Causes of Nerve Pain
Nerve pain is caused by damage to the nerve. More than 50 medical conditions, drugs, and toxins are known to cause nerve damage, including:
• Diabetes mellitus
• Human immunodeficiency virus (HIV) infection
• Celiac disease
• Trauma
• Amyloidosis
• Fabry's disease
• Medications, including B6 (pyridoxine), isoniazid, HIV medicines, or chemotherapy
• Toxins, such as heavy alcohol drinking
• Autoimmune conditions, such as lupus and vasculitis
Once a nerve is damaged, it is more likely to start behaving abnormally. It may become quiet and send no information, which causes numbness. Or it may send excessive and inappropriate pain messages.
Unexplained Nerve Pain: Searching for Causes
For many people, the cause of nerve pain cannot be identified even after extensive testing. This is called unexplained (idiopathic) nerve pain, or idiopathic neuropathy. Unexplained nerve pain may still be due to nerve damage that occurred at some point, but current medical knowledge and testing can't say how, when, or why.
Between 15 million to 20 million Americans are believed to have unexplained nerve pain -- about one in 10 people over the age of 40. It's most likely to occur in people over 60 years old.
In some studies, almost half of the participants with unexplained nerve pain also had prediabetes. Some experts believe that the elevated blood sugars of prediabetes may be the main cause of this.
Other studies have found that metabolic syndrome -- the combination of high blood pressure, abnormal cholesterol levels, obesity, and prediabetes -- is also common in people with unexplained nerve pain. These factors may contribute to the pain.
Symptoms of Unexplained Nerve Pain
Idiopathic peripheral neuropathy, like diabetic neuropathy, usually causes numbness in the hands and feet. The numbness may go unnoticed if it causes no pain.
Nerve pain in idiopathic peripheral neuropathy is usually in the feet and legs but can also be in the hands and arms. People describe their unexplained nerve pain in different ways:
• Burning
• Tingling
• Pins-and-needles
• Crawling
• Electrical shocks
Simple touching can cause nerve pain, and pain may be constant even when there's no stimulation. Often, unexplained nerve pain is worst at night, interfering with sleep. This can compound the problem because people need adequate sleep in order to cope with pain.
Seeking Medical Care for Unexplained Nerve Pain
Anyone who has nerve pain should get a full physical examination done by a doctor. Get checked for diabetes, high cholesterol, and blood pressure. Get evaluated for recent viral illnesses and toxins to which you may have been exposed. Discuss your full family medical history with the doctor.
Medical therapies are available to treat unexplained nerve pain, and it's worthwhile to discuss them with your doctor. But while medications can help, they usually can't reduce more than half of the pain.
Self-Care and Home Treatment
Several self-care strategies can help you cope and live better with unexplained nerve pain.
• Get moving. Regular exercise may expand blood vessels in the feet over time, nourishing damaged nerves back to health. Start with a daily walk and gradually build up your pace and distance.
• Step up foot care. If you have nerve pain in your feet, examine them daily, wear comfortable shoes, and see a podiatrist regularly.
• Get some sleep. Getting a good night's sleep can be tricky if you have nerve pain. Increase your odds by limiting caffeine intake in the afternoon, keeping a consistent bedtime, and reserving the bedroom for sleep.
• Explore the mind-body connection. Ask your doctor or a trusted friend for a referral to a reputable professional who provides guided imagery, meditation, biofeedback, or hypnosis.
If your nerve pain isn't responding to medicines and your best self-care, it may be time to talk to a neuropathic pain specialist. Your primary care doctor will provide a referral, most likely to a neurologist. A neuropathic pain specialist may be familiar with the multiple "off-label" uses of medicines for nerve pain and be able to provide you with additional help.

Think you don't have time to eat well and you 'll just pop some pills to make up for it?

Feeling a little draggy? Need extra energy? Will popping some vitamins perk you up a little? Can supplements be an effective nutritional shortcut to optimal health? If you decide to take a supplement, which is best? When you are on the run, more often than not, normal fatigue (not due to illness) is related to the following:
Inadequate sleep
Not enough food (or the wrong types)
Going long periods without eating
Overtraining (e
xercise)
Mental stress
Taking a vitamin supplement will not make up for sleep deprivation, stress, or lack of eating. If it were only that easy, I would be the first in line with my hand out and my mouth wide open. Although some vitamin and mineral deficiencies, such as iron deficiency anemia, can cause fatigue, vitamins themselves do not supply energy. Only carbohydrates, protein, and fat do. Vitamins help convert these energy-supplying nutrients into the biochemical form that the body needs. If fatigue comes from burning the candle at both ends, your best solution is a combination of sleep, stress management (including setting limits for projects and your schedule), and mindful eating, rather than simply taking a supplement. Think of it this way: when endurance athletes want extra energy for performance, they are advised to load carbohydrates, not vitamins.

POPULAR MISCONCEPTIONSAn unhealthy diet with a vitamin and mineral supplement still remains an unhealthy diet. A supplement is no excuse for poor eating, but it can easily become a crutch if you are not careful. The core nutritional problem in this country is not one of deficits but rather excesses: too much saturated fat, too much cholesterol, and too much sodium. You have already seen that these particular dietary components have the most damaging effect on your health. A supplement will not counteract a diet that is high fat, high sodium, high cholesterol, or low fiber.

Following are some popular misconceptions people have about vitamin and mineral supplements.A good supplement will meet all your nutritional needs.No such single supplement exists because everything you need could not fit into a gulp-size pill. In addition, many factors that enhance nutrient absorption are found only in foods.Supplement companies can put only the known nutrients into their pills.Some important nutrients and food factors, such as phytochemicals may not have been discovered or identified yet. For example, phytochemicals, compounds that occur naturally in plant foods, have been found to fight cancer, but scientists have barely scratched the surface of identifying them. Broccoli alone, for example, has about 34 phytochemicals. But until they are identified and isolated, phytochemicals cannot be added to supplements. And even if added to a supplement, they might not be effective.

For example, a study conducted in the Carotenoid and Health Lab at Tufts University demonstrated that a pill containing six grams of lutein did not have the same effect as a diet containing the same amount of lutein. The lutein-rich spinach diet phase of the study increased blood levels of lutein by more than 40 percent compared to the same amount of lutein in pill form. The researchers concluded that the dietary lutein was much more available to the body than the pill form. It was also significantly less costly to get lutein from the diet.Supplements labeled “natural” are better than other supplements.The most natural form in which a vitamin can be found is food! To get a vitamin or mineral into pill form requires many extraction processes and then condensation into a tablet or capsule; this is far from natural. The term natural is not well defined and is often just a marketing gimmick to imply unsubstantiated benefits or safety.
Nutritional supplements are safe.As toxicologists are fond of saying, it’s the dose that makes the poison or cure. Nutrients in high levels can be dangerous. For example, the mineral iron can be fatal in large doses. That’s why you the see the warning labels on children’s vitamins. Iron overdose is one of the most common causes of poisoning in children.

It's always nice to receive a letter like this! It made my day!

Hi Georgina,
Just a quick note to thank you for the great recipe you gave me. I made an error when buying the Quaker mix and instead of buying cookie mix I bought muffin mix. I made 24 muffins and 1 loaf from one bag, my kids helped make the muffins and they LOVE THEM!!! I do too, they are so yummy. Next time I will pay more attention and buy the cookie mix.

You had mentioned you could send me the link to your blog, that would be great if you could do so. I am in the process of discussing the meal plans with my husband to see if we want to go ahead with the menu.

Thanks again, it was a pleasure meeting you,
sincerely,
Sandy

P.S. You inspired me to maintain my fitness level. You are in incredible shape. I can only hope to look as great as you when I'm 50.

Acrylamide in Foods

First detected in some foods in 2002, acrylamide is a substance formed in high-carbohydrate, low-protein foods that have been cooked at very high temperatures. Note that it is not something added to foods; rather, it forms in certain foods after cooking. Acrylamide has raised some interest because some studies show that animals fed high levels of acrylamide developed cancer. Many ongoing studies are investigating whether low levels of acrylamide in foods pose a health risk to humans.
What Foods Contain Acrylamide?
The highest levels of acrylamide are found in french fries and potato chips; it has also been detected in some cereal products, toast, and coffee but at much lower levels than what is found in potato chips. Generally, the cooking methods associated with the formation of acrylamide are roasting, baking, and frying.
How Can I Avoid Acrylamide?
Although it has only been recently discovered, acrylamide has been around for as long as we have been baking, frying, or roasting potatoes and other plant-based, high-carbohydrate foods. Here are several ways to reduce the formation of acrylamide when preparing foods, as provided by the FDA and Health Canada:
Boil or steam potatoes; the cooking temperatures in these two methods are not high enough for the acrylamide-producing reaction to take place.
Do not store potatoes in the refrigerator because it may result in higher levels of acrylamide formed during cooking. Store them in a cool, dark place such as your pantry.
Before you fry or roast potatoes, soak the cut slices in water for 15 to 30 minutes. (Remember to dry the slices before frying to prevent splattering.)
Cook only until the potatoes turn a golden yellow color instead of brown (the darker areas contain more acrylamide). In the same vein, toast bread to the lightest acceptable browning level, and discard any dark or burned crust.
Use a maximum temperature of 350F for frying and 450F for baking potatoes.
The FDA also provides acrylamide data on individual food products.
The Bottom Line
While there is no need to panic or wage an all-out war against acrylamide, it is still a good idea to limit your intake of potato chips and french fries in general. These two foods (particularly the pre-packaged/frozen versions) tend to be deep-fried and high in salt and/or artificial seasonings, so they should not be regular features on your plate regardless of the acrylamide levels. To address the occasional craving, make them yourself from scratch and follow the guidelines provided above. (Note the tremendous value of cooking at home; you're in control of what you add to the food and how it gets cooked). And finally, let's put this in context: if you eat a wide variety of vegetables and fruits you will naturally limit the amount of processed potato products (or any other highly-processed foods) your body gets anyway.

Ab work in Disguise!

Bruce Lee took advantage of his time by training his incredible abs unnoticed while sitting in boring meetings. He isometrically contracted his abs by pressing his lower back into a chair. There was no apparent movement, but his rectus abdominis muscles were receiving a secret, awesome workout.Your torso is a vital area for you to tone and strengthen if you want to increase your power. Torso exercises stabilize the spine, protecting you from injury. Abdominal muscles allow your torso to turn, twist, and bend. Your waist connects your upper and lower body to generate the tremendous torque necessary for dynamic punching and kicking. Solid abdominals are essential to make this connection. Strong core muscles also enhance your balance, protecting your internal organs.The set of abdominal muscles referred to as the "6-pack" is the rectus abdominis, and in reality it is a "10-pack" - go ahead, count them. This muscle group originates on the pubic bone. The insertion (end of the muscle that is attached to the body part to be moved) is on the cartilage of ribs 5 through 7 and the xiphoid process (the lower tip of the breastbone). The rectus abdominis is a straplike muscle designed for smooth, long movement. Its main purpose is to raise your body from bed each morning. The simple crunch trains this muscle group by flexing the trunk forward.For perfect crunches, begin each repetition as if you were in slow motion. Contract your rectus abdominis, exhaling as you let your muscles pull your shoulder blades up off the floor. Exhaling on each repetition allows you to squeeze your abs without arching your back. Inhale on the return to prepare you for the next contraction; expand into the neutral spine position without relaxing fully, keeping the abs active.Beware of infomercial abdominal machines. Many of these products make false claims, use only a one-dimensial approach to ab training, are cheaply made, and are not really properly aligned, tested, or designed for safe, repeated use. To firm up your abs free of charge (well, we hope you paid for the book), lie on your back with your knees bent, your chin resting forward toward your chest. Curl your head and shoulders off the floor (without momentum or the use of a crane) upward and forward until your shoulder blades leave the floor. Follow this progression: Tilt, curl, flex for two seconds, then uncurl, untilt. Focus on flexing your rectus abdominis. The range of motion is only a few inches. It should feel as if you are working your upper abs more because the top of your rectus abdominis is thinner than the layer toward the pubis. Perform 10 repetitions. Use your rectus abdominis muscles to raise your body, not your head and neck. If crunches are too difficult, raise yourself off the floor with your arms and perform just the down phase of the crunch.You can modify your arm position to change the degree of difficulty of crunches. The least resistance occurs when your arms are straight and outstretched along the sides of your body. Level 2 of difficulty is to cross your arms over your chest. Level 3 is elbows bent, fingertips to your ears, or arms extended up; either arm variation adds more resistance to the crunch.To perform a reverse crunch, lie on your back with your knees flexed to your chest. Place your hands under your hips. Keep your knees together as you bring your feet toward the floor without touching it. Hold for three seconds, then slowly draw your knees back to your chest. It should feel as if you are working the lower part of your rectus abdominis because your hip flexor muscles (iliopsoas) are assisting.When you attempt to train your abs, the hip flexors (iliopsoas), which are more powerful muscles, do most of the work. This is the main reason that, when done incorrectly, crunches (or anything for that matter) can be a disappointing waste of time. Even when you perform a crunch correctly, your rectus abdominis begins the movement but your hip flexors cannot help but become involved, especially if you attempt to perform crunches quickly with nonmuscular momentum. By raising the torso slowly and coming up only part of the way (full sit-ups have been known to be a big no-no for some time now), you can target your rectus abdominis instead of your hip flexors.If you anchor your feet under a sofa, table, or gym bar or have a partner hold your feet, you work mostly the hip flexors because you naturally pull against the anchor with your legs. This diminishes the role of the abs in the activity. With your feet

Here's a List of some fast Food restaurants with below each which items are the healthiest:

McDonalds-
Chicken Oriental salad
low fat dressings
Whole wheat Chicken McGrill with BBQ sauce
Chicken Protein platter
Fruit & Yogurt Parfait (hold the granola)

Wendy's-
Mandarin chicken salad
Spring Mix Salad
low fat dressings
Ultimate Chicken grill plus side salad
Large chili plus side salad
Jr. Frosty Dairy Desert

Burger King-
Fire-Grilled Chicken or Shrimp Garden or Caesar Salads
fat free dressings
BK Veggie Burger + side salad

Harvey's-
Entree grilled Chicken Caesar or Garden salad with light dressing
Beef barley Soup
Chicken Noodle Soup
Harvest vegetable Soup
Signature grilled Chicken Burger
Veggieburger

Subway-
6" SUBS:-
Roast beef
Oven roasted chicken breast
savory turkey breast
Turkey breast, ham and roast beef
Veggie Delite
Sweet Onion chicken Teriyaki
Ham
Deli-style sandwiches:
Ham
Roast Beef
Savory Turkey breast

Salads:
Garden fresh
Mediterranean Chicken

Dressings:
Honey Mustard
Red Wine vinaigrette
Sweet Onion

Tim Horton's-
Sandwiches- on brown
Garden Vegetable
Harvest turkey breast
Tuna salad
Turkey Bacon Club
Chicken and roasted red Pepper

Soups-
Chicken Nodle
Vegetable Beef barley
Hearty Vegetable
Turkey and rice
Chicken Gumbo
Tomato Florentine
Minestrone
Beef Noodle
Chili

Swiss Chalet-
Santa Fe Grilled chicken Salad
Vegetable Stir fry on Rice
Chicken Stir Fry on rice
Quarter chicken White(skinless0 with coleslaw/vegetables
Chicken on a Kaiser(eat open faced no top bun)
Dressings -lite or fat free only

Packed lunch has advantages- less temptation, planning the right balance ahead of time, lower cost, knowing exactly what you are getting in your food!- every lunch - and snack- needs a protein of some kindand a complex carbsome ideas:-tuna, salmon, crab,chicken, turkey, lean ham, egg salad, white fish, lean roast beef these can go on/in a salad base, or inside 2 slices whole grain bread, or tortilla wrap, pita bread, or even in egg rollwrappers and quickly stir fried or baked.- the best tortillas for nutrients are the sundried tomato, then the whole wheat or spinach-soup in a wide mouth thermos (just not cream soups)-raw veggies cut up with hummus( the spicier ones will also help speed up the metabolism)-string chees, part skim mozzarella, boursin, goat cheese, mini baby bells, feta-apples- controlled studies have shown that when nothing else changed in the diet except eating 3 raw unpeeled apples per day those who did lost weight.pears or berries are the next best fruits-cherry tomatoes-protein powder and a container( some have their own seive inside to help mixing) with water or skim milk, ready to shake just before drinking as a protein shake Next email will be fast food lunches/meals.-Georgina DellaportaB.A., R.N.,CPTN,Can-Fit-Pro, AFP,NFC