Full Transcript Back-to-School Reset and Adult Lunchboxes 0:00 Our next guest says August is kind of like the new January when the kids head back to school. 0:04 It is a good chance for adults to hit the reset button too. 0:08 We've got Doctor Amy Duffy here and it's all about packing your own lunch box and grownups make shifts too Well, we get the hustle and bustle of getting 0:17 the kids ready and back to school. 0:18 Mine go back on Friday. 0:20 It's still summertime, right? 0:21 And it's really easy for us to just forget about us and do a grab and go or fast food or whatever. 0:27 But let's rethink how we can have a cool adult lunchbox, too. 0:31 Yeah, perfect. 0:31 So it starts with the right fuel. 0:33 You brought three or so grown up lunch box swaps for focus and energy. 0:38 And the first one we start way on the left side. 0:41 Instead of the sandwich on white bread, we do one instead. 0:44 Yeah. 0:44 We're just going to do a wrap. 0:46 I made an easy turkey cheese. 0:49 Throw some avocado. 0:50 Add that with some veggies and your fruit of your choice and you're going have a great energy packed, fuel packed.
Turkey Wrap Lunch Swap 0:57 If you eat something like this, it's just a card load, a sugar load and you're gonna end up being tired and grouchy the rest of the day. 1:03 And that wrap can come together, just the nice big lettuce, roll everything up. 1:06 You just roll it up and it is really easy. 1:08 Excellent. 1:08 Next is the store bought salads that we see a lot. 1:12 This is an easy grab. 1:13 Sometimes it a whole salad or whatever they've got. 1:16 That's convenient, but you say instead of that, we choose something different. 1:20 Yeah, you can make your own salad in a jar. 1:21 I made this super easy last night. 1:23 Then you put a little bit of olive oil. 1:25 You know, this one particularly is a pasta salad with bread. 1:28 Again, just a ton. 1:29 It makes you think it's healthy because it says the S word, right? 1:33 But really, we're not dealing with any kind of vegetable. 1:36 There's no protein. 1:38 I threw some sunflower seeds in there for a little crunch instead of a crouton kind stuff. 1:42 So super easy to pack that and go. 1:45 You're saying not all salads are created equal. 1:47 Can I dump this in and check this out? 1:49 This is great thing to back and you just feel good about looking forward to your lunch break.
Salad in a Jar and Meal Prep Tips 1:53 Jumping that out. 1:54 You got, you know, store-bought dressings, too, are full of sugar and, yeah, I don't know if it's going to come out... 2:00 Sometimes you put the sauce... 2:01 You can put a dressing inside and that's probably what makes it come. 2:03 Right, so I put dressing on the bottom. 2:05 And that way, when you end up, then it's just right there at the top. 2:09 That is a fine-looking salad. 2:11 Makes it super easy. 2:11 Just a little bit of meal prep. 2:12 You're a big advocate of that, right? 2:14 You know, that took five minutes, maybe, from a grilled chicken or something you had the night before. 2:19 So if you already have the ingredients there from dinner or some thing, just throw it in when your putting leftovers away. 2:26 Much better than that bag of chips from the vending machine. 2:28 Exactly. 2:28 And then you also say you replace your granola bar and diet soda. 2:33 We have those. 2:33 I didn't bring a diet soda because I don't even want to buy it. 2:37 What do we replace that with? 2:38 You know, you might have a granola bar. 2:40 I also brought this just, again, this kind of quick and easy thing you may grab. 2:44 Most of the kids are doing these lunchables or whatever, but you can make your own little bento box. 2:49 A lot of places like Starbucks have these, too. 2:51 But you've got your high protein with your eggs, some cheese, and some fruits. 2:55 And then we made these super cool protein bars that we have recipe for. 2:59 So that's another way, whether you're packing that in your lunch or Save that for your two or three afternoon snack when you need a little bit of energy, 3:07 then you've got it already packed and ready to go, and you're skipping the vending machine choices.
Bento Box Snacks and Protein Bars 3:11 And when we talk about something satisfying, those really do a great thing. 3:13 So you got a recipe, because people love eating them, but they don't necessarily love making them because they do not know how easy it is. 3:19 Again, they're so easy. 3:20 Right here we start with granola. 3:21 This is actually oatmeal. 3:22 It's just regular old oatmeal, and I threw a little pinch of salt in there, even though that's not in the recipe. 3:27 When I mixed these up, I felt like they needed a bit of a salt. 3:30 So that, throw in some chocolate chips in their. 3:34 We've got some flax seeds, so that is going to add some hormone balancing. 3:37 And also those kind of expand. 3:39 I'm sorry, those are chia seeds. 3:40 But you can use chia or flex. 3:42 They expand in your belly, they make you feel fuller, too, which is nice. 3:44 That's a great trick. 3:45 This a chocolate protein powder. 3:47 Oh, wow. 3:47 Again, that adding a lot of chocolate flavor, but also giving you some extra protein pack. 3:52 and then I mix those together, that's honey and peanut butter. 3:56 Excellent mixture, this is how it all stays together. 3:58 And then you throw this little splash of vanilla in there, gives again that little sweetness to it. 4:02 So, you know, the only sweetener is maybe a tablespoon of honey in here and whatever you have in your chocolate chips. 4:08 You can make as big of a mess as you want to. 4:10 Thank you. 4:11 I looked up to see if there was a close-up of that. 4:14 And then this is all going to come together and then you just roll it in these little balls or you could pack it into a square and cut, 4:19 you know, put it, in the fridge and you can cut it. 4:22 Into like little squares too to make your own little granola bar. 4:25 So whatever shape you want to mess with, if you don't want get your hands really messy and it's not too messy once it all comes together. 4:32 It's a masterpiece, especially when they're balled up and ready. 4:35 So as I take a bite of this, you know, let's just talk about the whole reset that's happening. 4:40 You say people are often, we're so worried about new backpacks and the supplies and then we are kind of frazzled. 4:45 Any other kind self care tips to keep in mind?
Fall Reset, Planning Ahead, and Self-Care 4:47 about what you did for your New Year's resolutions in January. 4:50 This is like another New Years, right? 4:52 It's the start of the new school year. 4:55 Even if you don't have kids in school, there's still this sort of general kind of summer's coming to an end, let's get a restart refresh for the fall. 5:03 So just start thinking about planning ahead. 5:06 Even if it takes getting up 10 minutes early to do something like this, it doesn't take a whole lot of time and effort. 5:12 This is not just about diet. 5:15 I'm not talking about lifestyle. 5:17 Minimizing the amount of chemicals and things that are coming into these quick foods, that's a huge distraction to your brain. 5:25 It's a huge stress on your system. 5:27 We always talk about stress and what what's going on on the inside as well. 5:31 So the more we can control what we're putting in our body and you know it doesn't have to be organic even though I would love that. 5:37 But you take when we take we were getting more control instead of this prepackaged stuff. 5:43 And it's a matter of making a priority of it because once you make a prior of the time is available. 5:51 It becomes a habit and that's normal and then it is a one off if you have to go grab something through the drive through. 5:58 We're inspired it will be a good year. 6:00 People find Dr. 6:01 Amy Duffy at Carolina integrative medicine in Clemson.
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