<p>I have struggled with weight all of my life, and middle age has been no exception. So, I’ve placed myself on a 2 year, get healthy plan. I’m walking almost everyday, albeit I break it up throughout the day, (recently started a new position at work, and now I’m a desk slave, I do walk 3 times a day while at work). I’m watching caloric intake, and sodium. I no longer drink sodas and try to steer clear of white sugar. My biggest struggle is foods to eat for lunch that are not boring, that will take me little prep time, (I don’t like “homemade” sandwiches, which usually in my limited time will end up being peanut butter and jelly), or ideas for fast foods, where my choice is not a salad everyday. I must say that I do eat out a lot because I have very little time in the mornings to prepare myself anything. But since starting this venture in November, eating out is killing my daily sodium intake. I would be willing to put something together at night as long as it’s kept simple, (but remember, I don’t like “homemade” sandwiches).</p>
<p>So, any ideas or tips? Also, any lunch storage containers that you just love and could not live without?</p>
<p>I’ve always been fan of last night’s leftovers for lunch the next day. So just reserve an extra portion of that pasta, soup or salad the night before and enjoy for lunch. Or you can plan for lunch by cooking an extra chicken breast or piece of fish with healthy sides that you’re having for dinner, refrigerating a portion and re-heating at lunch.</p>
<p>I’ve found the take-out containers from our local chinese restaurant are ideal as they are microwave-safe and have resealable tight-fitting lids. You can even label the lids and freeze for later consumption.</p>
<p>Here’s the thread CF directed you to. I think if you skim through it you’ll find a lot of great suggestions and support. It’s a global thread so there are lots of issues being discussed- but think you’ll find some good food tips. </p>
<p>Do you have a specific medical reason for controlling salt or is in the name of general healthiness? If the latter, if you’re not hypertense, then I wouldn’t worry that much about it, meaning no reason to make avoidance a very top priority. </p>
<p>And I agree: 2 years is about the right commitment needed.</p>
<p>My wife carries her lunch to work every day and she makes things that can be heated easily, such as real mac & cheese, and which she can portion out for a few days in advance. She will also take a baked potato, put some cheese in it and then heat that in the microwave at work. </p>
<p>Another suggestion is to use a crock pot. You can set it to cook something overnight or during the day and then you have lunch for a few days. Great for stews and the like that you can season to taste.</p>
<p>Thanks for the other thread. I am in the process of checking it out. I have hypertension which is why I am watching my sodium like a hawk, although most days I’m over my daily limit, on those days I’m under, I’m so happy. I have a 15 year old “yum yum” eat 'em up kid here. So when I think I might have left overs, I don’t most of the time. I think he’s stealth!</p>
<p>When I make boneless skinless chicken breast I make extra. I like to eat them for lunch. You could cut them up and put them in a tortilla with whatever extras you like. Today I had a small piece of leftover chicken with a small container of hummus. Costco has the Sabra brand in small individual sizes. I think they are 140 calories. I don’t know what the sodium content is.</p>
<p>Congrats on taking the first steps to a new you! I lost 55 pounds 6 years ago and have kept it off. I would advise you to eat a good breakfast with lots of fiber. For lunch, try to bring leftovers with you, but cut down the portion size and pack yourself a zipbag of raw veggies–no dip, or if you just HAVE to, some hummus. Don’t overdo. While the Sabra stuff tastes great, the fat content is higher than many other brands. They mix in vegetable oil. I like yogurt, and have a container of the "not-Greek "stuff every day with my veggies for lunch. Pack away tomorrow’s lunch before you eat your dinner. Less temptation. In no time, you can eyeball anything and know how much of it is a portion.</p>
<p>My best advice is to walk as much as you can. When I started, I could hardly get around one lap on the high school track. Now 5 miles is nothing. My second piece of advice is to eat what you like in much smaller portions. Then, you won’t go carzy when you meet your goal weight. Last, tell yourself that the food is not as important as you!</p>
<p>Congrats on your weight loss and maintaining it. Walking is great!!! I’m up to 2 miles on the weekend at our health clubs indoor track, but I have to stop after the first mile for a few seconds, and then I am back to it. During my work week I walk 10 mins. 3 times a day, (when I’m by myself I use less time, but oftentimes those I am inspiring at work will walk with me, and I find it slows me down, lol). My goal is to walk a 5k. My knees are too bad for running, but who knows, with weight loss, my knees may improve. I should have mentioned that I am lactose intolerent, and even yogurt bothers me, so I steer clear, especially during the work week.</p>
<p>I find that I am reading a lot about healthier lifetstyles and more natural solutions to weight loss. I have tried Weight Watchers many times, but I must say that this time, I’m not, and I find I’m more focused on the contents of what I’m putting in my mouth. Food logging on one of those free sites has been a God send for me. I log everyday.</p>
<p>mamaof1…I just lost about 15 pounds on Weight Watchers. I’m not here to sell their diet…but here are my tips. First…get used to making your own lunch. Eating out often is NOT a way to lose weight…too many unknowns and portion control impossible. Find some things you like in wraps or pitas or sandwich rounds. Get whole grain with high fiber…they really are delicious. My favorites are different vegetables rolled up in a pita with small smear of mayo and/or mustard. But you can use thin sliced cold cuts (one slice doesn’t have a lot of sodium), cheese (get low fat), or left overs from last night (think chicken, turkey, salmon, whatever). Take fresh fruit with you as well…an apple or orange or a cup of grapes or blueberries. I make my lunch every day and it takes me all of five minutes to do so. The “goods” are all set in my fridge.</p>
<p>Another important key…eat a filling breakfast…think oatmeal, yogurt with fruit, whole grain English muffin with one egg…that type of thing. DO NOT SKIP BREAKFAST. When I skip breakfast, I find myself scavenging for food all morning long and then I pig out at lunch. If I eat a good breakfast, I’m good to go until lunch.</p>
<p>Drink water.</p>
<p>I switched from white everything to whole grains. I use whole grain pasta, brown rice, whole grain breads (but not a lot of those), etc. Lots of veggies and lots of high fiber foods. </p>
<p>Skip desserts, breads (outside of your sandwich pita or whatever) but don’t deny yourself these things all the time. Reserve a SMALL portion for a weekly treat.</p>
<p>Limit wine and beer and other alcoholic beverages…they are high in calories.</p>
<p>You really CAN do it…it sounds like you’ve got your goal and you just have to believe you can achieve it. BUT it might take some changes in how you deal with foods.</p>
<p>My best healthy lunch days are when I bring soup from home. This week it’s a lentil curry. Black beans cooked in the Cuban style are another favorite. Rice, vegetables and beans with salsa mixed in is another favoite. Though I’m not necessarily a tupperware devotee, their lunch bowls for the microwave are the best. Seal well, and have less pitting than cheaper brands, so less exposure to the plastic. Though the healthiest would be glass bowls with lids. </p>
<p>For years, when I was skinnier and healthier, I ate only salads for lunch. Handful of greens, HB egg, tuna or sliced turkey, low fat cheese, tomatoes. Keep the dressing at work, and takes little time to prepare at night. </p>
<p>I know someone who kept frozen vegetables and vegie burgers at work. She microwaved some of both every day-low fat, and easy.</p>
<p>Great Lakes, would you mind sharing the Cuban Styled Black Beans recipe. I like black beans. I cook beans usually most weekends, but the stealth boy is licking the pot out by Sunday night, so nothing usually for Monday’s. I rarely eat bread, so that’s why I loved the chopping the chicken idea and putting it in a wrap. I could see me doing that, and it’s something I could assemble while at work, (just need to pack it up). </p>
<p>I like salads, but the thought of eating a salad every day, i don’t like. I am finally getting a grip on breakfast. It used to be a problem, but I’m doing better. Dinner is usually not bad either. I try to eat at least 4 servings of fruit a day, and do take it with me, (in fact I have a fruit bowl in my office). I do struggle with getting in 4 servings of veggies a day, and soup is a great way to get that in. I love homemade soup. I thought I could get into taking canned soups, but the sodium level is too, too much for me, so I would have to go with homemade.</p>
<p>Most days I eat breakfast around 8 a.m., a snack at 10:00 or 10:30 a.m., lunch around 12 p.m., another snack around 2:00 or so, and then dinner when I get home. I find that eating like this helps me to not binge. </p>
<p>It’s just a learning process. I have been an undisciplined eater for most of my life, hence, the weight. Thanks to all for the encouragment and for the help. It’s appreciated.</p>
<p>I said that I’m not really much of a bread eater, and I should have clarified myself. I love sweet breads, cakes, etc, but I can live without “lite” bread, or loaf bread.</p>
<p>3 T olive oil
2 or more cloves chopped garlic
1 C chopped onion
1 t. each ground cumin, coriander, paprika
salt and pepper to taste
1 c. chopped carrots
1 chopped medium green pepper
1/4 cup chopped parsley
1 C tomato juice
2 chopped medium tomatoes</p>
<p>Saute onions, garlic, and spices in olive oil till onion is translucent. Add carrots, saute 3 more minutes, bell pepper, saute another few minutes, add tomato juice and tomatos, saute till vegetables are tender. Add beans, stir. Puree 1/3 of the mixture, add back in, simmer 10 minutes. Serve with hot sauce, over rice. I like a little low fat sour cream added. I also add far more garlic, and some oregano. </p>
<p>I’d suggest tripling the recipe for that hungry kid!</p>
<p>Here’s another easy recipe…good for the veggies.</p>
<p>Minestrone Soup for Dummies</p>
<p>2 cans reduced fat veggie or chicken broth (you can use reduced sodium…I do)
2 cans regular stewed tomatoes
1 can stewed tomatoes with Italian seasonings
1 can garbanzo beans drained and rinsed
1 can red kidney beans drained and rinsed
1 can white kidney beans drained and rinsed
3 stalks celery cut in ½ inch slices
4 carrots cut in 1 inch slices or 1# bag baby carrots
1 medium onion quartered
1 zucchini or yellow summer squash cut lengthwise into quarters
and then cut into chunks
1 handful of whole wheat pasta</p>
<p>In a crockpot put the ingredients in this order, carrots, celery, onion, all the beans, all the stewed tomatoes, and all the soup. Cook on low temperature in your crockpot all day. </p>
<p>When you get home, add a couple of handfuls of whole wheat pasta (I use rotini).</p>
<p>Continue to cook on low for an additional hour.</p>
<p>This is a great high fiber, low fat, low cholesterol recipe….and really conforms to Weight Watchers (hardly any points and mostly core ingredients).</p>
<p>Remember, it’s not just all about cutting sodium. It’s a balance with potassium. It’s best to lower sodium and raise potassium intake, but even without lowering sodium boosting potassium has a benefical effect. [Study:</a> Sodium-to-potassium ratio a key to heart health - Los Angeles Times](<a href=“http://articles.latimes.com/2009/feb/23/health/he-sodium23]Study:”>The power of potassium)</p>
<p>Thanks 'rent of 2. I track potassium, too, but it’s one of those nutrients I never seem to get enough of. My blood pressure pill has a diuretic, and when I was not watching my food intake I started cramping like crazy. I googled around and talked with a few folks at my job, (R.N.'s), and figured out that it was probably that darned potassium. And thanks for the link!</p>