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Ask the Experts: What to Eat at Lunchtime to Lose Weight

Lunchtime! You know scarfing down a burger and fries isn't the best choice if you're trying to slim down, but how do you know what is? We've enlisted the expertise of two nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition - to share the perfect equation for how to make a delicious and satisfying lunch that will help you lose weight. Follow their advice below to start seeing results.

Source: Thinkstock

Calories

If you're trying to lose weight, aim for the 400-to-450 range. If you're trying to maintain your weight, especially if you work out, aim closer to 500 calories.

Carbs

Yes, you need to eat carbs! Go for 50 to 65 grams, which is 45 to 55 percent of your lunch calories. Carbs offer your brain and your body energy, so skimping can leave you feeling sluggish. Overdoing it can also have the same affect, so stick to this range. Avoid refined carbs, like foods made with white flour and white sugar, and go for whole grains, whole grain breads and pastas, and starchy veggies and fruits.

Protein

Go for the gold and get 20 to 30 grams of protein, which is about 17 to 25 percent of your lunch calories. A healthy dose of midday protein will help prevent the dreaded afternoon slump and will keep you feeling satisfied post-lunch so you're less likely to reach for sugary pick-me-ups.

Fats

Including healthy fats in your lunch makes your meal more satisfying, so strive for 13 to 18 grams, which is 30 to 35 percent of your total lunch calories. Including healthful sources like nuts, seeds, oils, avocado, and olives can help beat sugar cravings later.

Fiber

Shoot for at least eight grams of fiber, which is 30 percent of the daily recommended total of 25 grams per day. Including fiber-rich carbohydrates (whole grains, starchy veggies, and fruit) and fiber-containing fats (nuts and seeds) will help you reach your fiber goals.

Sugars

Healthy lunches should have four grams of sugar or fewer, but if you enjoy foods that contain natural sugars (like grapes or dried cranberries in your salad, sweet potato or squash in soups, whole pieces of fruit, or natural sweeteners like maple syrup or honey in sauces or dressings), then aim for fewer than 20 grams of sugar. Be mindful of the hidden sugars in certain products like sandwich bread; read labels, and choose those without added sugars.

Timing

Enjoy your lunch about one to three hours after your morning snack. If you eat breakfast around 7:30 and your morning snack around 10, aim to eat lunch around 12. Or if you like to exercise at noon, enjoy your lunch when you get back around 1. If you tend to forget to eat because you're so busy, set an alarm on your phone or computer to remind you to stop and nosh!

A Few Examples of Perfect Lunches

Photo: Jenny Sugar

• Sesame Ginger Quinoa Salad With Vanilla Greek Yogurt (5.3 ounces) and Blueberries (1/4 cup):

  Calories: 462
  Total fat: 13.6 g
  Saturated fat: 1.7 g
  Carbs: 58.4 g
  Fiber: 8.1 g
  Sugars: 20.2 g
  Protein: 28.1 g

Photo: Lizzie Fuhr
• Spinach Feta Wrap With a Pear and Raw Almonds (14):

  Calories: 452
  Total fat: 19.5 g
  Saturated fat: 5.1 g
  Carbs: 54.1 g
  Fiber: 12.2 g
  Sugars: 20.4 g
  Protein: 20.5 g

Photo: Jenny Sugar
• Butternut Squash Lentil Soup With a Slice of Whole Wheat Bread Smeared With Avocado (1/4 fruit):

  Calories: 433
  Total fat: 9.5 g
  Saturated fat: 1.6 g
  Carbs: 67 g
  Fiber: 22.4 g
  Sugars: 20.2 g
  Protein: 22.3 g

Photo: Lizzie Fuhr
• Greek-Yogurt Chicken Salad on a Whole Wheat Pita With an Apple and Salted Cashews (10):

  Calories: 483
  Total fat: 14.1 g
  Saturated fat: 3.2 g
  Carbs: 63.8 g
  Fiber: 10.1 g
  Sugars: 22.5 g
  Protein: 29.7 g

Snack Mistakes to Avoid

• Waiting until you're famished: Busy schedules can make hitting that midday meal tough, but avoid heading to lunch when you're starving. Not only will you inhale your lunch quickly and reach for more food because your body hasn't had time to register that it's full, but also, it can also throw off your natural hunger and fullness cues for the rest of the afternoon, which can lead to eating more later in the day.
• Eating out: Do you know how many calories are in that soup and salad you ordered from the cafe? It seems like a healthy lunch, but hidden high-calorie ingredients could make your lunch well over 600 calories. Pack lunch from home so you know exactly how much you're eating.
• Not taking a break: When you mindlessly gobble down your lunch while doing something else like working or watching TV, your mind will be too distracted to be able to fully register each bite, so you'll tend to take in or crave more calories. Get away from your desk, get outside, or eat lunch with a friend.

Looking for other daily eating habits that will help you lose weight? Here's what to eat for breakfast, for dinner, and at snack time to lose weight.

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Your recipe called for half a cup of pumpkin, so you put the rest in the fridge, vowing to use it for another recipe. A week later, you find your sad little pumpkin puree and regretfully throw it out, feeling bad that yet another leftover can of pumpkin went to waste. Consider your pumpkin puree problems solved! Crack open a can and make these three recipes - they add up to 15 ounces of canned pumpkin.

Source: Instagram user angelabruni.xo

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Best in beauty: Eyebrow and eyeliner combos

Editor's Pick:

Editor's Pick

Author:

By Megan Kirkwood

Short Description:

This season we're seeing some great eyebrow and eyeliner combos. Anything that minimizes clutter while maximizing productivity is a definite score. Here are our best picks

Slide Title:

Best for girls on the go

Image:

Is an Ad?:

Yes

Slide Description:

Marula oil gives this formula a silky touch, while the clever convertible brush in the handle makes it a great go-to for touch-ups on the run.

The Body Shop Smoky 2 in 1 Gel Liner, $15

Exclude from MSN:

Exclude From MSN

Slide Title:

Best for a natural look

Image:

Is an Ad?:

Yes

Slide Description:

The super-soft felt-like tip easily distributes powder (available in four shades) that clings to your hair and skin, making filling in your brows and lining your lashes with natural-looking results a snap.

Covergirl Bombshell Powder Brow + Liner, $10

Exclude from MSN:

Exclude From MSN

Slide Title:

Best for the multi-tasker

Image:

Is an Ad?:

Yes

Slide Description:

A lineup of nine creamy shades, including hard-to-find hues such as red and grey, makes this the most versatile formula for brows and eyeliner (or even shadow).

Giorgio Armani Eye & Brow Maestro, $39

Exclude from MSN:

Exclude From MSN

Is an Ad?:

Is an Ad

True Grits

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This Will Be 2015's Most Inspiring Super Bowl Ad

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Is Your Dinnerware the Reason You're Overweight?

Studies show that the size of your dinnerware can really impact how full or hungry you feel; in fact, we're wired to want to finish whatever's on our plate. Instead of piling onto a huge platter, use salad plates or shallower bowls in order to keep portions in check. "Eat your meals off smaller plates and bowls and you'll serve yourself about 10 percent less, which can add up to hundreds of calories less every day," says Julie Upton, RD, of Appetite For Health. How much is just right? Go for bowls that hold no more than 1.5 cups and plates that are less than nine inches in diameter.

Pin or print this reminder, and then get more nutrition coaching, workouts, and meal plans at our Get Fit 2015 page.

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Long and Lean Full-Body Yoga Flow

It's time to slow it down and work your muscles while lengthening them, so today's workout is a yoga flow to help you get long and lean. It's perfect for stretching tight muscles while working your arms and core in surprising new ways.

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The post Exercises That Work The Abs appeared first on Personal Trainer Sydney | Dangerously Fit | Boot Camp Fitness.

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10 Do-Anywhere Exercises to Burn 200 Calories in Under 3 Minutes

If you find it hard to lose weight with your busy schedule, the news keeps getting better. First, just 20 minutes of exercise was proven to help increase your metabolism. Now, a study has found that working out intensely for just 2.5 minutes can spur calorie burn throughout the day - an extra 200 calories' worth.

Source: POPSUGAR Photography

Source: Thinkstock / fatchoi

In the latest study, five healthy men performed sprint interval training on a stationary bicycle (five 30-second intense intervals with four minutes of easy cycling in between). Although the men were sedentary the rest of the day, they ended up burning 200 more calories during the days they did the short bout of exercise than the days they didn't exercise at all.

Even though this was a small study, the encouraging results are reason enough to add intense intervals into your workout routine. It's also good news for those of you who can never seem to fit a full workout into your day. Below are ideas on intense exercises you can do anywhere for 2.5 minutes so you too can reap the afterburn benefits. Perform these at maximum intensity; you can break them into 30-second or one-minute intervals to make it more manageable. Stick with one, or choose five to do for 30 seconds each!

1. Jumping jacks. These do-anywhere moves pump up your heart rate in no time.
2. Mountain climbers. This cardio move helps strengthen legs and core muscles as well. Learn how to do mountain climbers here.
3. Burpees. Swiftly moving from standing to squatting to push-up position challenges all your muscles. Not sure how to do this classic move? Get instructions on how to do a burpee here.

Source: POPSUGAR Studios

4. Running up stairs. Run up and down the stairs at home or at your office - you'll get the added bonus of a toned backside.
5. Walking lunges. These lunges help you develop balance while strengthening your core and lower body. Do these briskly, but make sure your form stays correct to prevent knee or ankle strain. Here's how to do a perfect walking lunge.
6. High knees: Run in place while engaging your core and pumping your arms. The goal should be to keep your knees high and maintain an upright posture as you do your speed bursts.
7. Frogger: This plank-to-squat move seems simple, but you'll feel it as you do your 30-second bursts. Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor, then jump back to plank. Repeat in a quick succession (below).

Source: POPSUGAR Studios

8. Lateral hops: Make small jumps side to side as if you are jumping over an invisible line (below).

Source: POPSUGAR Studios

9. Jump squat: Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control (below).

Source: POPSUGAR Studios

10. Box step: Find a step, stool, or box (or aim toes at an imaginary step) and lightly tap your left toes to the box, then jump to switch feet, bringing the right toes up (below).

Source: POPSUGAR Studios

Don't stop at just 2.5 minutes, though. Besides upping your total calorie burn, longer exercise helps you stay healthy and prevent disease. Aim for at least 150 minutes a week; here are five ways to make sure you hit that number.

Bedtime 'has huge impact on sport'

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Carol Jovicic likes Dangerously Fit.

Carol Jovicic likes Dangerously Fit.

Murray claims a spot in Aus Open final

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Chelsea's Costa charged over Can 'stamp'

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The Best Bar Food Gets a Light Mediterranean Twist

The following post was originally featured on Kath Eats Real Food and written by Kath Younger, who is part of POPSUGAR Select Fitness.

Karen and I had a lot of fun cooking while she stayed with us! We were brainstorming a meal plan one morning and stumbled upon this gorgeous recipe for Mediterranean nachos. Kristy's version is vegan and uses tofu as feta cheese and pita as the base. Karen and I adapted the recipe into our own by using both feta and tofu (two is better than one!) and layered a bunch of Mediterranean flavors onto crunchy sea salt pita chips. This recipe is so easy and would make the perfect party platter for the Super Bowl.

To begin, cube your tofu and toss it with olive oil and Italian seasoning.

Heat a skillet to medium high and sauté tofu for five to seven minutes, until it is brown on the edges.

Meanwhile, mix chopped roasted red peppers into plain hummus. Of course you could make your own, but I love the Cava brand hummus so this was an easier solution!

Prep the other ingredients - chop chop chop!

Mix the chopped, drained artichokes and sliced cucumber with a little red wine vinegar and more Italian seasoning.

Then the fun happens - spread your pita chips out on a baking sheet (or other big platter!) and spread out your hummus in dollops all around. We used about 3/4 of a bag of Whole Foods' sea salt pita chips.

Then begin to layer on the other ingredients -

Tofu.

Tomatoes.

Artichokes and cukes.

Capers.

Olives.

And feta (the best part!).

And then, my friends, dig in.

Eat with fingers, but a fork is also recommended for all the bits that are bound to fall off.

From Kath Eats Real Food

Mediterranean Nachos

Ingredients

12 ounces pita chips, about 3/4 pound
1 block tofu, extra firm, chopped into cubes
2 tablespoons olive oil
1 1/2 teaspoons Italian seasoning, divided
1 1/2 cups hummus
1/4 cup roasted red peppers
1 pint cherry tomatoes, halved
1 cup mixed olives, chopped
1 can artichoke hearts, drained and chopped
1/2 cucumber, peeled and thinly sliced
2 teaspoons red-wine vinegar
8 ounces feta cheese, crumbled
1 small jar capers, drained

Directions

1. Toss tofu with olive oil and 1 teaspoon Italian seasoning.
2. Heat a skillet to medium high and sauté tofu for 5 to 7 minutes, until brown.
3. Spread pita chips out on a sheet pan.
4. Mix hummus with roasted red peppers. Your choice if you want to dirty food processor or just hand mix!
5. Spread hummus over pita chips.
6. Top with tofu followed by tomatoes and olives.
7. Mix artichokes and cucumber with red wine vinegar and final 1/2 teaspoon of seasoning. Add to sheet pan.
8. Spread on feta cheese and capers.
9. Enjoy with fingers or a fork!

Information

Category

Finger Foods, Appetizers

Yield

4 to 6 servings

Print recipe

Everything You Need To Start: Indoor Cycling

The tips, gear and moves you need to ride strong.

The post Everything You Need To Start: Indoor Cycling appeared first on SELF.

Bartek Boryczko and Louise Mone like your photo.

Bartek Boryczko and Louise Mone like your photo.

Fat fighting workout

Fitness Tips

Article Jan 28, 2015

Use this clever workout to blast the fat

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Indiana Will Allow Entry to Medicaid for a Price

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