A toast to that invincible bunch
The dinosaurs surviving the crunch
Let's hear it for the ladies who lunch
Everybody rise
Everybody rise-Pretty Women/The Ladies Who Lunch
Regular readers know I started a series of articles a few weeks ago focused on overcoming the regrets we may have in middle age and beyond. The number one regret for most people is not taking care of their bodies. I shared the healthy aging goals I try to live by and decided to start with A healthy diet with a good balance of Macros: proteins, healthy fats, and carbs.
Last week's story was focused on what I eat for breakfast. I listed my favorite options and asked you to share yours. Boy, did you deliver! Many of you who eat pretty healthily shared your favorites in the comments section. It's wonderful to see how we all share similar healthy eating habits. Like me, avocado toast and healthy oatmeal were top of the list. These foods are rich in healthy fats, fiber, and essential nutrients, which are crucial for maintaining a healthy body and promoting healthy aging. Some examples:
"Well, Diane, I'm right there with you. Oatmeal with cinnamon and walnuts is one of my favorites. Avocado toast with pine nuts, some seasoning, and occasionally a fried egg. Finally, a veggie omelette without cheese is delish or just a bowl of fruit will hit the spot. Although, yesterday, I went off the rails and started my day with fish tacos, no cheese and a lot of fresh salsa. If you are wondering, no margarita was included, just a tad too early to start the weekend festivities."
"Every morning begins with a banana. After I'm up and hungry, depending on time, my quickie is nut butter of choice spread on rice cakes.
If I have more time:
I make avocado toast with sliced tomatoes, sliced hard-boiled eggs, shaved red onion, shredded baby greens with a balsamic drizzle.
Or
Pancakes (I love Birchbenders Paleo pancake mix) topped with applesauce (the no-added sugar kind)."
"I eat overnight oats almost every weekday morning. Egg dishes like omelets or frittatas are saved for weekends when I have more time."
Many readers have contacted me via direct message, confessing that they don't always eat healthily and expressing guilt about their choices. I want to emphasize that this is a judgment-free zone. It doesn't matter what you did before; we can't change the past. What's important is that as long as we are alive, we can take steps to improve our health. Eating healthily, drinking our water, and moving our bodies are keys to healthy aging.
Note to all of you who requested the recipes for some of my breakfast staples: I "think" I replied to each of you. If I missed anyone, I am so sorry. Please get in touch with me again, and I will send them this weekend.
I told you what I eat for breakfast, but not when. My body does not like food in the early morning. I have been practicing Intermittent Fasting for most of my adult life before it was even a thing. Intermittent Fasting is an eating pattern that cycles between periods of fasting and eating. My regular schedule is to wake up, immediately start my workout (more on this in another article), and then take the dogs for a long walk. I walk in the park six days a week for two to three miles. On Fridays, I usually hike with a good friend. I don't eat breakfast until I get home from the morning walks, so my first meal of the day is around 9:45 am to 10:00 am. If we are going on a long hike and not planning to be home until the afternoon, I will eat something small and take snacks with me to eat along the way. My hiking buddy is just the opposite. Before we hike, she always eats a big breakfast, like French toast, eggs, or overnight oats. It is funny how different people are regarding their eating habits. What time do you usually eat breakfast?
Since I finish breakfast around 10:30 am and like to eat dinner around 6:00 pm (I am not a fan anymore of late-night eating; I just don't sleep well otherwise), my lunchtime is around 2:00 pm. I love cooking breakfasts and dinners, but I confess I am a bit lukewarm about lunch. I never feel like taking lots of time to prepare a big midday meal. So I need to have quick and easy options, almost grab-and-go but still provide the balance of protein, complex carbs, and healthy fats that are so important to my diet.
Here are some of my favorite lunch options:
Salad and Protein: I buy a LOT of vegetables each week and usually make a big raw vegetable salad that will last a few days. I chop whatever looks good-often carrots, celery, mini sweet peppers, fennel, red cabbage, and radicchio, and add to a bowl. These vegetables are rich in vitamins, minerals, and fiber, essential for a healthy diet. I season with salt and pepper and lightly toss with a homemade vinaigrette. This homemade vinaigrette is a healthier alternative to store-bought dressings, as it's free from preservatives and added sugars. I then add baby spinach leaves, a large handful of raisins or unsweetened dried cranberries, and a handful of nuts. In the fall, I may add some chopped apples. The nuts provide healthy fats and protein, while the fruits add natural sweetness and more nutrients. I love this combination and paired with some grilled chicken, tofu, a fried egg, or shrimp, I find this a perfect lunch.
Leftovers: I usually double my dinner recipes and keep the leftovers for quick lunches. I grill extra servings of protein to keep on hand to pair with salads.
Smoothies & Breakfast Items: If I haven't had a smoothie for breakfast, I will often have one for lunch. The Kachava protein powder I told you about last week makes a very filling smoothie. I am full until dinnertime. The same thing goes for some of my other savory breakfast options. I will have avocado toast or a quick omelet with vegetables and cheese. I often serve some of the raw vegetable salad on the side to amp up the "eating the colors of the rainbow with each meal" goal.
Hummus and Sides: I have a quick and easy homemade hummus recipe that is delicious. I usually have some in the fridge. Lunch can be a small bowl of hummus with crackers (I like Flackers Flaxseed crackers because they are organic and packed with Omega-3 fatty acids, fiber, and antioxidants), a hard-boiled egg, and raw veggies. Pro-tip-wash and prep all of your fruit and vegetables as soon as you come home from the market. Having this step completed makes lunchtime or snacktime a breeze.
Chicken or Tuna Salad: I like having a bowl of protein salad ready for quick lunches or dinners. I add lots of chopped vegetables like carrots, celery, red onion, and mini peppers, along with chopped pickles and dill, to the chopped or shredded protein and lightly dress with mayonnaise (I prefer Vegenaise, the one made with avocado oil) and whole grain mustard. I often add some raisins for a hint of sweetness. I usually eat piled on top of fresh spinach leaves or the Flackers crackers. Sometimes, I dip my favorite Siete Brand Nacho tortilla chips into the chicken or tuna salad. It's so good. By the way, I am sharing some of my favorite brands with you throughout this series. I am obsessed with Siete. I will tell you more about them when I cover What I Eat For Dinner. For now, check out their products the next time you are at the market.
One final point about my version of intermittent fasting: I usually start and finish all my meals between 9:30 am and 6:30 pm, a nine-hour window. So, my "fasting" is fifteen hours. Experts recommend anywhere from a 12/12 ratio (a 12-hour fast, all meals consumed within the other 12 hours in a 24-hour period) to the 16/8 method: an 8-hour eating period and a 16-hour fasting period. Do you practice intermittent fasting? If so, why? What benefits have you found? Again, for me, this is just the way I like to eat. I feel my best when following this pattern. Who knew it would become a thing?
So, there you have it. Some of my regular lunch items. What about you? What do you eat for lunch? I could use your suggestions for quick, easy, healthy menu items. Please tell me in the comments section.
One note about commenting. Many of you have told me you are unable to read the comments. It seems like the issue is you are only looking at the emailed version of the weekly posts. In the top right section of the email, you will see a button that says "Read in App" with an arrow pointing up. Click on that, and if you haven't already signed up for Substack, there will be directions to accomplish. Once that happens, you can join the conversation. If you already have the app, you will be able to access the comments section.
What are you eating for lunch today?
Next week, healthy and delicious dinners!
To our good health!!
See you next week.
Diane
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Intermittent fasting works for me. I eat a big breakfast, lots of protein, and a big lunch. Watch the carbs! It’s usually a 14 to 16 hour fast. It’s not magic. I have to eat enough good protein in my two meals to not get hungry. This type of eating eliminates snacking, the big culprit in weight gain. I do break the pattern for social occasions. Don’t want to be a drag on other. I allow myself dessert on the weekend. Once I adjusted to this way of eating, it’s easy. The body does not need constant eating.
Well lunch is when I crash and burn with regards to eating. Once I get to work food is the last thing on my mind. Therefore, I will grab an apple with peanut butter or some type of a nut bar and I drink a ton of water. By the time I get home I am starved and about ready to chew my arm off. So, at this point, I will have some hummus and grain crackers just to take the edge off. Until I start dinner.