Lunchtime can be a real challenge when you want to keep your food choices healthy.  Are there tantalizing treats in the break room or too many snack days in your department? Temptation can steer you off of your path quickly, leaving you feeling disappointed and defeated.  To avoid these negative feelings, it's important to be proactive about your meals for the work week.  Whip up these simple lunches in just minutes so you can enjoy healthy lunches all week. 
 
Quinoa Bowl.  Quinoa is a food that is easy to prepare, very nutritious and that is really convenient to take to work with you. Of course, you want a little more in your bowl than just quinoa, but you can add anything you want to make your bowl delicious and filling. Grilled chicken and vegetables that you enjoy – like broccoli, zucchini, onion and a sauce of your choice.
 
Mason Jar Salads.  These are so simple and you can prepare them for the whole week in one afternoon.  Use mason jars to hold your salad ingredients so when you empty your jar into a bowl, it creates the delicious lunch salad for you.  Start by putting dressing in first, then your toppings and veggies. Finish off your jar by adding your greens last.  This will keep your dressing away from your greens, so they won't get soggy.  You can store these in the refrigerator for up to five days. 
 
Lettuce Wraps.  Simple enough, toss your favorite chopped veggies and any leftover ingredients from your fridge in a lettuce leaf.  Drizzle with a complimenting sauce and wrap it up.  These pair well with soup, so keep that in mind as you are meal prepping for the week. 
 
These are just a few examples of all the delicious meals you can prepare quickly at home and take to work without too much of a hassle. Some take a little more time than others, but you can always use Sunday to prep your meals for the entire week. So simple, delicious, convenient and affordable!
 
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Sara Wolfsen is a Certified Health & Lifestyle Coach who specializes in helping people make their own healthy changes by providing private health and lifestyle coaching, nutrition education and wellness classes with guidance and gentle support for lasting weight loss and building healthier habits.  Learn more online at www.sarawolfsen.com.

One of the best ways to beat the heat is with a refreshingly tasty beverage in hand. Pure water is, of course, the drink of choice and should regularly be consumed to avoid dehydration.  By adding a squeeze of fresh lemon to your water, you can pack even more of a beneficial punch.  But on those special occasions when you want a little something extra, or you’re looking for the perfect summer beverage to serve at your weekend gathering, there are some delightfully refreshing options to choose from.  Here are my favorite soothing summer beverages that you can enjoy with or without alcohol. Pour some summer sunshine in your glass with no guilt:

Cheery Cherry Breezer 
·       1 cup cherry juice
·       ¾ cup orange juice
·       ¼ cup cold filtered water
·       Fresh orange slices
·       Alcohol option: 2 ounces of vodka
Combine all ingredients in a pitcher. Fill glasses with ice and pour the drink mixture in. Garnish with the orange slices. 

Passionate Pineapple Punch
·       1 cup passion fruit juice
·       1 cup pineapple juice
·       ¼ cup fresh-squeezed lime juice
·       ¼ cup coconut water
·       Lime seltzer to taste
·       Lime wheels for garnish
·       Alcohol option: 3 ounces of rum (you can use a flavored rum like coconut, mango, or anything else you desire)
Mix everything except the seltzer together in a pitcher. Fill your glasses with ice and pour the contents of the pitcher in. Top off each glass with the seltzer. Add a lime wheel garnish.  

Citrus Sangria
·       1 bottle (750 mL) chilled medium-dry red wine (like a Malbec or Rioja) 
·       2 cups chilled lime seltzer
·       1 cup fresh orange juice
·       2 limes, sliced
·       2 lemons, sliced
·       2 oranges, sliced
The hardest part about this drink recipe is waiting! Combine everything into one large pitcher, cover and chill it until it’s time to serve.

Remember to drink several glasses of water throughout the day to avoid dehydration in the summer heat.  Eating a lot of water-filled foods can help, too, such as watermelon, cucumbers, and celery.  Now you can stay cool – and hydrated – this summer!
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Sara Wolfsen is a Certified Health & Lifestyle Coach who specializes in helping people make their own healthy changes by providing private health and lifestyle coaching, nutrition education and wellness classes with guidance and gentle support for lasting weight loss and building healthier habits.  Learn more online at www.sarawolfsen.com.