Life, at times, can feel overwhelmingly busy. Our days are filled with commutes, meetings, errands, and more. When our schedules are filled, sometimes it’s hard to know where everything fits, and our health can fall by the wayside. The good news is that there are practices we can add to our routines to make our days overall healthier, despite our full to-do list. Let’s talk about what to pack in our lunches and how to plan our workouts ahead of time for a calmer, more health-centered life.  

It’s crucial that we eat nutrition-packed meals for many reasons such as improved mental focus, sustained energy levels, and the ability to fight off illnesses. With many options and little time, it can feel challenging to know where to start when it comes to packing our lunch for the day. To break it down simply, we want to aim to pack carbohydrates, fat, and protein in our lunch for a well-balanced meal. As stated above, these macronutrients work together to not only keep us full throughout the day but also increase both our mental and physical energy. There are many examples of these foods, so let’s talk about ways to build a simple, well-rounded lunch.  

Carbohydrates provide us with energy and examples of these include fruits, whole grains, and brown rice. Fats, when paired with carbohydrates, can help sustain our blood sugar levels and aid in nutrient absorption. Examples of healthy fats include avocados, nuts, and yogurt. In addition to a carbohydrate/fat combination, adding protein to your lunch will help keep you full throughout the day. Lean meats, quinoa, and hard-boiled eggs are protein-packed foods that are quick and easy for lunches at work. Did you forget to pack your lunch for the day? It’s a good idea to have a few healthy, local takeout options that can be your go-to when you’re in a pinch!  

Nutrition plays a key role in our overall health, and pairing this with an exercise program makes for an optimal wellness routine. After a busy day at work, sometimes working out is the last thing we want to do! But we also must keep in mind that exercise has many benefits that help our productivity levels. For example, exercise is shown to not only help us focus but also help regulate our sleep cycles. Working out also helps decrease our stress levels and improves our mood. Sounds important, right? One tip for a healthier day at work is to plan our exercise schedule ahead of time. Choose certain days of the week that feel more doable to work out – possibly a day when you’re working from home or have generally fewer meetings. Once you determine the number of days you are likely able to work out, write down an idea of what you are going to do for your exercise whether that is strength training, going for a walk, or stretching. Remember, every little bit counts, so even if you have a quick 10 minutes for a walk or stretch, your body will thank you! It’s also important to make note of what time of day – whether it be morning, afternoon, or evening – where we are most energetic and plan our workout schedule accordingly.  

There are seasons of life that feel busier than others. When life gets overwhelming it’s crucial to have these practices as habits so our health can continue to be a priority. Eating a well-rounded lunch at work containing all three macronutrients as well as planning our workout routine ahead of time will make for an overall healthier lifestyle and productive workday. 

Katelynn Swanson, aka KK, has been active in the fitness industry for over 12 years. KK attended the University of Florida and earned her Bachelor’s and Master’s in exercise science. KK specializes in strength training, weight loss, and nutrition education and is a Fitness Specialist at the Crosby Wellness Center and a regular presenter of fitness Community Education Programs at the Center for Health & Wellbeing.

Click HERE for a calendar of KK’s Community Education Programs.