RUNgry?

I’m typically a morning runner, and today was no different.  With a 10k tomorrow, I ran a rather short 4 miles today.  Mostly I run in the morning because I don’t want to take a bunch of unnecessary showers—redo makeup, hair, etc.  It's hell being a woman!   

However, there are also some logistical reasons why I prefer to run in the a.m.   Foremost, there’s that “runner’s high.”  I feel good during and after a long run—so why not do it first thing in the day and keep the momentum going?  Secondarily, exercise in general burns off not only those calories expended while performing the activity, but also gives your metabolism an extra boost for hours afterwards.  Might as well let this metabolic uptick stretch into lunch, right?  A good idea—but when you consider that, on average, every mile a person runs burns around 100 calories—that nine mile run can leave you in serious calorie deficit—feeling pretty “run-gry!”  Time for lunch!

The days of enjoying a peanut butter and jelly sandwich on white bread are definitely in the past--and probably should be as I'm no longer 10 years old.  However, I do try to utilize the "eat the same thing" principle at lunchtime too--just with better choices than that PB & J.  For lunch, the goal is to eat the same things for a week at a time (i.e. every day for a week a sandwich, piece of fruit, chips...next week, every day a wrap, piece of fruit, chips, etc.).  I generally try to go grocery shopping once a week, so it all works out as a result and is not too monotonous from week to week.

Here, the goal is not to eliminate everything you've ever enjoyed about lunch, but to make better choices.  Buy lower calorie bread and swap it for your regular stuff.  I prefer Sara Lee's 45 Calories and Delightful whole wheat bread, which has just 90 calories for two slices, a great taste, and normal texture (I've found that textures can get weird on things when companies try to eliminate fat/calories--so shop around for your favorites).  Buy lower calorie salad dressing/mayonnaise and try it.  I don't recommend the fat free stuff--it simply tastes too strange, but can usually deal with a lower calorie variety.  Likewise, measure out your condiments!  You're used to slathering on mayo until your heart's content--but do you really need THAT MUCH?  Probably not--serving size is usually a tablespoon or two.  Measure it.  You'll save yourself hundreds of calories and still get the flavor! Not saucy enough?  Mix your mayo with a little mustard.

Now, I hate to use the phraseology “swaportunity,” but as part of a blatantly consumer economy we all know what this means by now.  Lunch is the perfect meal to look for these so-called swaportunities.  It starts with the basics—bread, condiments…but there are so many interesting food choices in today’s supermarkets that it could go on and on from there.

Instead of high calorie potato chips, try the baked variety.  Even better, try out Quaker’s Popped rice snacks in cheddar cheese, ranch, bbq and sweet flavors too (chocolate, caramel, and apple cinnamon).  They’re whole grain, right around 100 calories for a snack size bag, and super crunchy!

Instead of a white flour tortilla shell for your wrap (which can be very high in calories), try one of the new lower calorie or high fiber varieties.  The best tasting I’ve found is LaTortilla Factory’s Smart & Delicious Flour Tortillas Light.  You’ll never notice the difference.

Fruit cocktail in syrup?  Easy swap—eat a piece of real fruit!  Look for fruits that are in season for the best taste…but if it’s winter, look for those fruits that are at their peak of production elsewhere—they’ll be less expensive.

Cheese freak—and who isn’t?  Buy slices or shredded cheese made with 2% milk.  Again, avoid the fat free stuff—but that made with 2% will reduce your calories by a third and still taste good.

The ultimate swaportunity is really the decision to make your own lunch.  Recently, I was out and about and stopped into Burger King to grab something before an appointment.  Looking over the nutritional list (pick one up for your favorite fast food places—google it—or see if the restaurant has it posted somewhere), I opted for the “chicken, apple, and cranberry salad wrap”—something similar to what I often make myself at home.  BK’s version came in at 430 calories!  Ouch. The infamous Whopper without mayo is 470 in comparison!  Often times what we think sounds like the healthier option is not.  Lesson learned—make your own version and you are likely to save yourself several hundred calories (it will taste way better too)…and you can even enjoy a piece of fruit or other side item along with it!  Busy?  Make your lunch the night before.  On the go at lunchtime?  Keep a healthy snack in your car to tide you over until you get home—I like to keep a box of wheat thins around (watch the portion size though!)  Otherwise, learn the healthier options at your favorite stops and stick to those choices.

No Waddling Necessary Chicken and Fruit Wrap

A healthier and more delicious version of the lunchtime wrap featured at so many fast food restaurants these days.

Ingredients:

• 1 Boneless skinless chicken breast (about 6 ounces), fat trimmed, cooked (I just poach mine in water),cooled, and shredded.
• 1/2 C. red grapes cut in half
• 1-2 T. Miracle Whip Salad Dressing (I'm a nut for the "tangy zip" but try your favorite salad dressing here--Bolthouse Farms honey mustard made with yogurt is delicious too!)
• 1 t. mustard (I like the yellow stuff, but add your preference)
• 1/2 stalk celery (more or less to taste) chopped fine
• 1 C. fresh baby spinach leaves
• 2 T. healthier sugared pecans, rough chopped (optional)
• salt & pepper to taste
• 2 LaTortilla Factory Smart & Delicious light flour tortillas (8 count)

Directions:
In a bowl combine the shredded chicken, grapes, and celery.  Add salad dressing and mustard, and mix to combine thoroughly.  Add salt and pepper to taste, mix once more.  Place half chicken mixture in a line through center of one tortilla.  Top with half of the chopped nuts and spinach leaves.  Roll up wrap and enjoy with a piece of fruit and your favorite crunchy snack! Makes 2 wraps.

Up-size the recipe to have lunch ready at a moment's notice for several days! 

Per single wrap as prepared above, 330 calories, w/o nuts 258 calories.