Lunch for a Month: 31 Grab-and-Go Meals Under 400 Calories

Lunch for a Month: 31 Grab-and-Go Meals Under 400 Calories

Today’s post is brought to you by Shape.com 

Pesto, Sun-Dried Tomato, and White Bean Salad

1 OF 31

1/2 cup white beans tossed with 1 tablespoon jarred pesto, 6 sliced sun-dried tomatoes, and 2 cups baby arugula: 245 calories

Chicken Salad Pita

2 OF 31

1 whole-wheat pita (6 1/2-inch diameter) stuffed with 1/2 cup chopped leftover chicken breast, 1/2 grated apple, and 1 tablespoon lowfat Greek yogurt: 344 calories

Vegetarian Mediterranean Wrap

3 OF 31

1/4 cup hummus, 1 sliced tomato, 1 tablespoon feta, and 4 chopped black olives wrapped in a whole-wheat tortilla: 296 calories

 

Summer Rolls

4 OF 31

Divide 12 large cooked shrimp and 1 cup each bean spouts and shredded cabbage between 4 rehydrated rice paper sheets and wrap up burrito-style: 287 calories

Club Salad

5 OF 31

2 slices deli turkey, 1 cup grape tomatoes, 1 slice crumbled bacon, and 2 cups chopped iceberg lettuce tossed in 1 tablespoon lowfat mayo. Serve with 5 pita chips: 254 calories

Goat Cheese Lentil and Couscous Salad

6 OF 31

1/4 cup cooked lentils mixed with 1/2 cup cooked whole-wheat couscous, 3/4 cup cherry tomatoes, and 2 tablespoons crumbled goat cheese: 223 calories

Marinated Kale and Chicken Salad

7 OF 31

Add 2 tablespoons fresh lemon juice and 1 tablespoon olive oil to 2 cups shredded kale and let marinate overnight. Toss in 1/2 cup diced leftover chicken and 1 tablespoon dried currants: 333 calories

Vegan Pate

8 OF 31

1/4 cup cooked lentils pureed with 2 tablespoons walnuts and 1 tablespoon olive oil. Serve with 4 whole-wheat crackers and 4 large olives: 371 calories

Sushi Sandwich

9 OF 31

2 slices deli turkey, 1/4 cup grated part-skim mozzarella, and 1 chopped roasted red pepper rolled into a whole-wheat tortilla and sliced into rounds, sushi-style: 296 calories

Roasted Vegetable Sandwich

10 OF 31

1 roasted red pepper and 2 slices roasted eggplant with 1 slice provolone cheese on whole-grain bread: 310 calories

Apple Sandwich

11 OF 31

Core 1 apple and slice horizontally into 4 slices. Sandwich 1 tablespoon cashew butter topped with 1 tablespoon pepitas (green pumpkin seeds) between slices to make 2 sandwiches (or 1 big one): 234 calories

 

Chicken Salad Salad

12 OF 31

1/2 cup diced chicken mixed with 2 tablespoons lowfat mayo, 1 tablespoon raw pistachios, and 1/4 cup pomegranate seeds over 3 cups mixed spring greens: 286 calories

Bento Box

13 OF 31

1/2 cup each cooked brown rice and prepared seaweed salad with 1/4 cup each cubed marinated tofu and edamame: 312 calories

Spicy Chickpeas and Tuna

14 OF 31

3 ounces olive-oil packed light tuna (drained) with 1/2 cup chickpeas and cayenne to taste over 2 cups chopped romaine lettuce: 290 calories

Curry Egg Salad

15 OF 31

Mix 2 hard-boiled eggs with 2 tablespoons lowfat Greek yogurt and 1 tablespoon hot curry powder. Serve with 3 papadums (thin lentil flatbreads): 251 calories

Beet and Goat Cheese Salad

16 OF 31

2 chopped roasted beets tossed with 2 cups baby spinach, 1 tablespoon olive oil, and 2 tablespoons crumbled goat cheese: 242 calories

Chilled Cucumber and Avocado Soup

17 OF 31

Puree 1/2 cucumber, 1 avocado, and juice of 1 lime: 365 calories

 

Provolone Pasta with Beans and Tomatoes

18 OF 31

1 cup cooked whole-wheat pasta tossed with 1 cup steamed string beans, 1/2 cup halved cherry tomatoes, and 1 tablespoon grated provolone: 249 calories

Chili Pita

19 OF 31

1 whole-wheat pita (6 1/2-inch diameter) stuffed with 1/4 cup each refried beans and salsa and 2 tablespoons shredded sharp cheddar cheese: 300 calories

Avocado-Turkey Rolls

20 OF 31

4 slices deli turkey rolled with 1/4 sliced avocado, 1 slice crumbled bacon, 4 large lettuce leaves, and 1/2 teaspoon smoked paprika: 264 calories

Mustard Hummus Mash

21 OF 31

1/2 cup chickpeas mashed with 2 tablespoons each mustard and lowfat mayo on 2 slices toasted whole-wheat bread: 350 calories

Breakfast for Lunch

22 OF 31

Soak 1/2 cup oats in 1/2 cup lowfat milk overnight, and add 1/2 sliced banana and 1 tablespoon chopped walnuts before you dig in: 305 calories

 

Quick Quinoa Tabbouleh

23 OF 31

1 cup chopped tomatoes and 1/2 cup sliced cucumbers with 1/4 cup chopped parsley leaves over 1 cup cooked quinoa: 267 calories

Sesame Salmon Lettuce Wraps

24 OF 31

3 ounces canned wild salmon tossed with 1 cup broccoli slaw and 2 tablespoons sesame dressing wrapped in 4 large lettuce leaves: 300 calories

AB&B

25 OF 31

1 tablespoon almond butter and 1/2 sliced banana sandwich on whole-wheat cinnamon bread: 331 calories

Peanut Chicken Pita

26 OF 31

1/2 cup chopped chicken mixed with 2 tablespoons each bottled peanut sauce and chopped cilantro, stuffed into a whole-wheat pita (6 1/2-inch diameter): 379 calories

Tarragon Caprese Salad

27 OF 31

2 ounces sliced fresh mozzarella with 2 sliced beefsteak tomatoes and 2 tablespoons chopped fresh tarragon: 246 calories

Mexican Quinoa

28 OF 31

1/2 cup cooked quinoa tossed with 1/4 cup each black beans and thawed corn kernels, 1 diced red pepper, and chipotle chili powder to taste: 240 calories

Roast Beef Wrap

29 OF 31

3 ounces lean deli roast beef, 1 cup bagged coleslaw mix, and 1 tablespoon horseradish in a whole-wheat wrap: 267 calories

Bagel with Lox

30 OF 31

2 tablespoons vegetable cream cheese, 2 slices smoked salmon, and 1 tablespoon fresh dill on bagel thins: 250 calories

2-Bean Grilled Chicken Salad

31 OF 31

1/2 cup chopped grilled chicken on 2 cups romaine with 1/4 cup each small white and black beans, 1/8 sliced red onion, 2 tablespoons cilantro, and juice of 1 lime: 259 calories

 

8 Metabolism Secrets That Help You Blast Calories

Today’s post is brought to you by Health.com

8 Metabolism Secrets That Help You Blast Calories

Discover how to torch more calories every day and boost your metabolism in this complete guide to your body’s fat-burning engine.

Your metabolism

It’s no wonder metabolism is a subject of fascination and speculation: The process that turns food into fuel powers all that we do. “Even when you’re sleeping, your body requires energy for things like breathing and repairing cell damage,” says Donald Hensrud, MD, medical director of the Mayo Clinic Healthy Living Program. The number of calories you need to perform such basic functions is called your resting metabolic rate (RMR)—and it can affect everything from your waistline to your energy level. Read on to learn how to keep your metabolism revved so your body is operating at just the right speed.

metabolism

Dieting can lower your metabolism

“Whenever you cut calories, your metabolism slows down, often by more than you’d expect,” says Kevin Hall, PhD, an obesity researcher at the National Institutes of Health. Studies have found that formerly obese people have a 3 to 5 percent lower RMR than people who’ve never had to lose weight. But such a drastic slowdown isn’t inevitable. Other research has shown that regular exercise can counteract the effect. And a gradual weight-loss strategy can help keep your metabolism humming. A good rule of thumb: Reduce caloric intake by no more than 500 calories a day, and torch roughly the same number through exercise. A 1,000-calorie daily deficit should help you lose about 2 pounds a week. greens

Chronic stress slows your burn

Wigged-out and gaining weight? No, it’s not in your head (unfortunately). Research suggests that when you’re totally frazzled, your metabolism stalls. One reason: Chronic stress stimulates the production of betatrophin, a protein that inhibits an enzyme needed to break down fat, per a University of Florida study. Other research found that women who experienced a stressful event the day before eating a single high-fat meal burned 104 fewer calories over the seven hours following the meal than their more chillaxed counterparts. “The stressed women also had higher insulin levels, which contributes to fat storage,” says study author Janice Kiecolt-Glaser, PhD, a professor at The Ohio State University. These effects could lead to a gain of 11 pounds a year, she says.

stress

Intermittent fasting may help

For the most part, experts have advised against cleanses and other trendy fasts. But research now shows that alternate-day fasting—which entails eating without restriction one day, then consuming about 500 calories the next—can trigger weight loss without mucking up your metabolism. Women who followed this plan for eight weeks lost an average of 13 pounds, according to a study from the University of Illinois at Chicago. “When we compared the change in their resting metabolic rate to that of subjects who lost weight by consuming 25 percent fewer calories overall, we didn’t see any differences between the two groups,” says study author Krista Varady, PhD.

What’s more, after the first few days, most of the women in the alternate-day fasting group didn’t report feeling hungry. But Dr. Hensrud cautions that further research is needed to determine the long-term effects of this strategy. If you’re tempted to try it, do so under a doctor’s supervision.

fasting

Lift weights the right way

There’s no question that strength training is a good way to combat the drop in metabolism that comes with age. But new research suggests that when you’re lifting weights, the ideal strategy is to go slowly. Resting for two to three minutes between sets may actually promote more muscle growth than a shorter rest interval, according to a U.K. study published this year. “The most important thing is to just do it, two or three times a week,” stresses Pamela Peeke, MD, author of Body-for-LIFE for Women. To reap the most benefits, add your strength training to a HIIT workout (like a boot camp class), she says.

lift-weights-the-right-way

Protein is key

You’ve probably heard that the more muscle you have, the more calories you’ll burn. And you know protein is essential for muscle growth; it helps prevent the breakdown of muscle tissue that happens as you get older and when you cut calories, says Caroline Cederquist, MD, an obesity specialist in Naples, Fla., and the author of The MD Factor Diet. But the trick, she adds, is to divide your intake evenly throughout the day. “You can utilize only 4 to 6 ounces of protein at a time. If you consume more than that at one sitting, it will get stored as fat.”

Research backs up her advice: A 2014 study found that people who took in 30 grams of protein at each meal had 25 percent better muscle protein synthesis than those who ate 90 grams in a day in irregular portions (10 at breakfast, 15 at lunch and 65 at dinner). As for the best sources of the nutrient, study author Emily Arentson-Lantz, PhD, a scientist at University of Texas Medical Branch, suggests lean meats, seafood, legumes, eggs, dairy and nuts.

protein-is-key

You can blast calories all day long

6 A.M.: Work out. You can melt up to 20 percent more body fat by exercising in the morning on an empty stomach, according to a 2013 U.K. study.

7:30 A.M.: Have the right smoothie. Swiss research found that folks who consumed whey protein at breakfast burned more calories throughout the morning than folks who ate a high-carb meal.

11 A.M.: Refill your water bottle. In a German study, drinking 17 ounces of H2O increased metabolic rate by about 30 percent for more than an hour.

1 P.M.: Add some sweet red peppers to your salad. They contain a metabolism-boosting chemical called dihydrocapsiate.

3 P.M.: Take a call on your headset and go for a walk. Small bursts of activity like this can torch up to 350 calories a day, found Mayo Clinic researchers.

7 P.M.: Turn off your iPad before dinner. Exposure to blue-enriched light (the kind emitted by electronic devices) during the evening meal increases insulin resistance, according to a 2016 Northwestern Medicine study.

7:15 P.M.: Enjoy some carbs. A 2014 study showed that people who saved most of their daily carbs for nighttime burned more calories after lunch than those who ate their carbs early on.

9 P.M.: Turn down the heat. Sleeping in colder temps ramps up your body’s production of brown fat, a type that burns calories, per a study in Diabetes.

conshohocken restaurants, local table market fresh cafe smoothie

Certain health problems can affect your metabolism

Thyroid disorders: An overactive thyroid (called hyperthyroidism) can cause your metabolism to speed into overdrive, while an underactive thyroid (hypothyroidism) can make it slow to a crawl. Fortunately, both conditions can be controlled with medication.

Prediabetes: This condition elevates insulin levels, which inhibits fat metabolism, explains Dr. Cederquist. But lifestyle measures such as exercise and a low-glycemic diet can help repair metabolism.

Osteoarthritis and rheumatoid arthritis: Neither condition affects metabolism directly, but both can make exercise painful—and not exercising enough can lead to muscle loss and a drop in metabolism, explains Dr. Cederquist.

Polycystic ovary syndrome: Women with this hormonal imbalance are at higher risk of developing insulin resistance, which can in turn impact metabolism. Possible treatments include birth control pills to regulate hormone levels and the diabetes drug metformin.

www.ScullyFit.com

Personal Trainer & Nutrition Consultant: Nicole Cunningham

Nicole Cunningham can help you get in shape, be healthier and become a stronger and fitter you! Nicole is our newest local resource for our resident’s of Riverwalk at Millennium and all ScullyFit Community Residents.

As a personal trainer for 7 years, Nicole has experience working with all ages and fitness abilities. She has worked quite a bit with kids who want to be active and improve in sports as well as the elderly who wish to stay strong and healthy as they age. Nicole has also helped people recovering from injuries who are trying to get back to their normal daily functions. She also has experience working with pregnant and post pregnant women, helping them return to their pre-baby shape.

Nicole attended NPTI (National Personal Training Institute) where she became a certified personal trainer and certified nutrition consultant. She has also gained a wealth of knowledge from her experience training as a division one rower at a big ten school and from her training at the Olympic training center while rowing for the United States national team.

Nicole’s goal is to help people lead a healthier and happier lifestyle. All of her workouts are individually created for each person based on their needs and goals. No two workouts will be the same.

Schedule an appointment with Nicole today! Get in shape, be healthier, become stronger and fitter!

Nicole can be reached by phone (707) 322-2689 or e-mail Nicolecunningham85@gmail.com

www.Scullyfit.com 

Vitamin D Can Improve Your Workouts

vitamin d deficiencies

Along with setting the clocks back for Daylight Savings Time comes colder weather, less sunshine, and vitamin D deficiencies for many people. It’s not something we often consider, but is certainly understandable. For those of us who work a typical work week, it’s dark when we wake up, and dark again when we leave the office. If your job keeps you indoors most of the day, there really isn’t much time to be getting the vitamin D that our bodies require from the outdoors.

A lack of vitamin D can cause various health problems and is an important hormone for our bodies. Vitamin D is used in the formation of bones and teeth, and is necessary for the proper absorption of other nutrients. It may also play a role in preventing cancer, cardiovascular disease, Alzheimers, diabetes, depression and weight gain.

Natural sources of vitamin D include:

  • Sunshine
  • Fatty fish – salmon, trout, mackerel, tuna and eel
  • Canned tuna fish
  • Fortified milk
  • Some types of orange juice – ex. Florida Natural and Minute Maid
  • Egg yolks
  • Fortified cereal

Unfortunately it can be difficult to get enough vitamin D through your diet alone.

In addition to the associated health implications, research has shown that maintaining adequate levels of vitamin D reduces the risk of heart disease, but also helps you improve your performance during exercise.

In a recent study, participants were given either 50 micrograms of vitamin D every day for two weeks, or a placebo. The results showed that those who were given the vitamin D each day had lower blood pressure levels, lower levels of cortisol (the stress hormone), and more interestingly were able to cycle, on average, 6.5 km in 20 minutes, compared with just 5 km before the study began two weeks prior. They also showed lower signs of physical exertion even though they had increased their distance.

With this in mind, ensuring you are supplementing your natural vitamin D intake is certainly something to consider.

So, are you convinced and wondering where you can get the best supplements around to up your workouts, and of course your health? Labdoor.com analyzed the 20 best-selling vitamin D supplements in the US for vitamin D3 content, heavy metal contamination and the presence/absence of GMO events.

We have included the top ten from their list below. All of the options analyzed exceeded their claimed vitamin D3 content, and passed their heavy metals and GMO assays.

 

vitamin d

You should be able to find these supplements at your local drug store easily, or you can purchase them right now, on Amazon.

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Philadelphia Dietitian and Culinary Nutritionist: Katie Cavuto MS, RD

philadelphia dietitian katie cavuto

To add to ScullyFit’s growing database of health and fitness resources, we are excited to be partnering with Katie Cavuto MS,RD. Katie Cavuto is the official dietitian to the Philadelphia Phillies and the Flyers, as well as a chef, writer and nutrition expert who offers corporate and private nutrition counseling and cooking classes. She’s also a local and regional TV and media personality whose writing and voice has appeared in Parents Magazine, foodnetwork.com, O, the Oprah MagazinePhiladelphia magazine, and Women’s Health (among other publications).

We encourage our residents to reach out to Katie directly for guidance and direction in their own nutritional planning.

Katie’s mission is to use her unique background as a chef and integrative dietitian to teach others how easy it can be to live a healthy lifestyle. Her goal is to inspire and empower people to rebuild their relationship with food and improve their food and wellness confidence using a foundation of self-love. She promotes a food philosophy that celebrates quality whole food ingredients, conscious living and mindfulness.

As a chef, Katie champions food appreciation and encourages her clients to enjoy their time spent in the kitchen as cooking can be a grounding and meaningful part of your day. She inspirits her clients to expand their cooking and wellness knowledge while providing them with the tools they need to make lasting lifestyle changes. Her joyful enthusiasm and ability to translate health tips into practical, everyday messages has awarded Katie the opportunity to share her expertise on local and national TV and in print.

Katie can be reached by phone (215) 545-2802 or email Katie@healthybitesdelivery.com.

 

www.scullyfit.com

 

A Beginner’s Guide to Fat

healthy fat, avocado, nuts, vegetable oil

The term fat is thrown around with a negative connotation far to often. Are you afraid of fat? You shouldn’t be! Today, it is (wrongfully) ingrained into the brains of society that they should do everything in their power to steer clear from fat. If you are still following this practice, read on for some important information on nutrition.

The Importance of Fat

Fat plays an important role in a well-balanced and healthy diet. Fat actually helps our bodies to function correctly in several ways:

  • Source of energy – The fat we eat, along with the fat we make from other nutrients in our bodies, provides the energy for most of our life-functions. Any extra calories we consume but do not need to use immediately, are stored for future use in special fat cells.
  • Transporting vitamins – fat is required to move fat-soluble vitamins through the bloodstream to the areas they are needed – this includes vitamins A, D, E and K
  • Fatty acids – These can not be made by our body, but are necessary for growth development and cell functions.
  • Maintaining healthy skin and other tissues
  • Helps with staying full – When you eat fat it initiates the release of a hormone that helps you to feel full after a meal. If you experiment by replacing some of your less healthy meals with options that are high in healthy fats (monounsaturated and polyunsaturated fats) you will find you will become full by eating much less, AND will have more energy afterwards.  NOTE: MyFitnessPal users – for some reason the nutrients section of the nutrition tab lists zero grams as the goal for monounsaturated and polyunsaturated fats, making it appear as if these are negative fats. This is incorrect! You should do whatever you can to make up the majority of the fat in your diet with these fats.
  • Helps maintain a steady blood sugar level – Fat slows down the digestion and the rate at which carbs and sugar enter your blood stream. When paired with carbs, fat will prevent a rapid spike in blood sugar.

How Much Fat Should You Consume

Adults should get 20% – 35% of their calories from fat. To determine how much fat you should consume, simply take your personal calorie goal for the day and multiply it by your fat goal and that will give you the number of fat calories you should consume on a daily basis.

For example if you have a daily calorie goal of 1200 and and a 25% fat goal you would use the following equation:

1200 calorie goal x .25 fat goal = daily fat calorie goal of 300 calories

If you are using a fitness app to track your diet, it may set this for you automatically, but you should be able to adjust it to meet the goal you want to set for yourself.

Types of Fat

This could easily turn into an entire separate blog discussing all the different types of fats, but here is a quick guide.

  • Polyunsaturated Fats
    • Goal: Get more
    • Found In: Nuts, seeds, vegetable oils and fatty fish
    • Includes: Omega-3 and Omega-6 fatty acids
    • Benefits: Help to lower your total cholesterol which can lower your risk of heart disease and stroke. Also provide nutrients to help develop your body’s cells.
  • Saturated Fats
    • Goal: Limit
    • Found In: Meat, seafood and dairy products as well as some plant foods like palm and coconut oil
    • Risks: Increases total cholesterol and may boost risk for type 2 diabetes
    • Recommendation: No more than 10% of total calories should come from saturated fat
  • Unsaturated Fats
    • Goal: Get more
    • Found In: Olive and vegetable Oils
    • Includes: Monounsaturated and Polyunsaturated fats.
  • Monounsaturated Fats
    • Goal: Get more
    • Found In: Canola oil, olive oil, peanut oil, nuts, seeds, avocados
    • Benefits: Raise good cholesterol and lower bad cholesterol
  • Trans Fat
    • Goal: Eliminate
    • Found In: Many processed and fried foods
    • Risks: Increase total cholesterol and LDL (bad cholesterol), and lower HDL (good cholesterol).
    • Tip: Food manufacturers can list that a product is trans fat free if it contains less than a half of a gram per serving, so be sure to check the nutritional information to make sure it is really a trans fat free product.

 

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