Good Lifestyle

If you want something done properly, do it yourself.

As for the packaging of our lunches, however, science says we need help. A recentJama Pediatrics The study revealed that typical primary and college home lunch is seriously lacking vegetables, fruits and whole grains and overflowing with sugar and sodium. Children do not pack their own lunches - we look at you, mom and dad.

Instead of packing sandwiches loaded with supplements of sodium and fat for small - and yourself, accept our help. Consider us your teammates, but better; We will give you the tools and tricks you need to succeed and let you take it from there.

"Lawyer, Nicole Cormier, Rd, LDN," are a great addition to any sandwich that will help your body absorb vitamins A, D, E and K. " You will make sure that you pack more nutrients and less saturated greases in your favorite mid-day meal.

Add a little crunch and splash of brine just as nominated by adding pickles to the range. They are low, filled with fibers and covered with vinegar - which is good news for your size. In fact, only one big gherkin has 15 calories and 2 grams of belly filling fibers, so it is enough to eat three or four can let you feel full for less than 100 calories! In addition, studies show acidic foods help to increase the speed at which the body burns carbohydrates up to 40% - and the faster you burn carbohydrates, the more your body starts atburn fat, who can help you get this lean look you want.

Sometimes it is really good to be not refined: whole grains contain more nutrients and fibers and take longer to be broken down by the body, so they prevent you from feeling pureer. Refined and refined starches are digested much faster and turn directly to the sugar, which makes your tip of sugar in the blood and your crash. The result: you reach the snack drawer every day at 15 hours, like clocks. If you go with bread as a choice sandwich grain, choose a pushed grain bread, "says Nicole Cormier, Rd, LDN," or a spelled leaving bread easy to digest and ideal for individuals with IBS. " We are large fans of Ezekiel's spa range, which you can find in the freezer section of your grocery store.

Look beyond the bread drive next time you fill with sandwich supplies. The big pieces of crisp lettuce used instead of slices of bread are perfect for packing extra products in your day without feeling you like you live in the salad bar. And this fresh touch on your usual sandwich base is perfect for hot summer months. Once you try that, Cormier suggests looking for an even more inventive way to conclude your preferred fittings in a leafy green packed with vitamins. "If you want to try a total favorite of mine," she says, "take a green cock, fill it with 1/2 cup brown rice, 1/2 cup black beans, 1/2 cup of Roasted vegetables and 1/4 of a lawyer, sliced. You will have a new burrito of style without the tortilla. "Brilliant!

Grilled or grilled mushrooms are an excellent alternative to meat for a tasty vegetarian sandwich. And even if you include a small meat, you can always charge your sandwich with fresh vegetables to give it a big nutritional boost. "The construction of a healthier sandwich can be an excellent opportunity to add color, nutrients and flavors when choosing a variety of different seasonal vegetables or even fruits to add to a protein and a grain", declares Cormier. Instead of counting vegetables, simply try to incorporate as many colors as possible. "The more you can add to your sandwich, more phytochimicals, vitamins and minerals that you provide to your body", "she explains.

Sausages and mortadelle are not the only meat with strange ingredients. Highly processed meat products, as many find in the case of average supermarket charcuterie, are full of preservatives and chemicals such as nitrates and sodium added. In fact, a 2014 study revealed that the Americans who have consumed this popular midi food consumed not only more sodium, but also more calories a day together. Instead of counting on your regular purchases minus-reputation, opt for fresh meats you cook at home or biological meats, lunch without preservative like boarshead. This popular brand, which is available through the United States, has a practical site guide that allows you to check the nutritional content of each of their meats before buying. We recommend that you stick with their natural products, which are free of nitrites and added nitrates. Applegate Farms is another easy-to-find brand with a natural line of charcuterie products that are free from these unhealthy additives and conservatives.

There are many other sources of meatless proteins out there that make an ideal base for a rich sandwich. "Think vegetable protein, like beans, the Houmous or nut butters," said Cormier. "A preferred sandwich to me a twist on the typical PB & J: instead of classic ingredients, I use almond butter and sliced ​​strawberries on a tortilla of sprouted grains," she notes. The use of fresh strawberries instead of jelly or jam cuts on the amount of sugar converted into this conventional combo, and the almond butter is packed with even more iron and vitamin E than peanut butter . Another Eat this, not that! The preferred staff is almond butter and banana on bread sprained with a pinch of cocoa seeds rich in antioxidants.

Sandwiches should not consist of just turmoil, cheese and lettuce or even PB & J. Add more exotic spread (such as Baba Ganoush, Pesto House or Tahini) for low sodium flavor, or even fresh fruit ( Like apples, pears cut into slices and bays) for a familiar sweetness without refined sugar.

Opt for freshly squeezed lemon juice, fragrant herbs, or a number of spices to add flavor and nutrients to your sandwich with a minimum of calories. Citrus like lemon and lime acid also have an added advantage: like salt, acid acts as a flavor booster for all other ingredients coming into contact with citrus so fresh can help you reduce sodium, too! Skip salt in your roasted meats at home or spread and just add quick tightening from a lemon corner instead. While you are there, add a splic of lemon to your glass of water, too. It's just one of our fast and easyWays to stimulate metabolism.