K E E P C A L M. And get your lunch on! A guide for Mompreneurs, from a Mompreneur. To you from

Transcription

1 K E E P C A L M And get your lunch on! A guide for Mompreneurs, from a Mompreneur To you from

2 If you want to rule the world, you need to eat.

3 Top 3 Reasons to Eat a Healthy Lunch Skipping lunch causes weight gain! Yup - sounds counter-intuitive, but it's true. When you frequently skip meals you end up forcing your body to start hoarding foods. It goes into a kind of survival mode where it hangs on to every calorie, every fat, carbohydrate and protein, because it doesn't know when the next meal will come. So take that 30 minute break to make something nourishing for your body.

4 Skipping lunch casues Brain Farts Our brains require glucose for fuel. That's why when you skip meals you tend to feel "hangry" - that hungry/angry stage where you can't be held accountable for what you say or do at that time. That's because your beautiful brain is STARVING! And what ends up happening is we reach for crappy foods like refined carbohydrates (bagels, bread, fast food, or coffee etc) to quickly provide us with that sugar rush so that we can begin to function again...but unfortunately that ends up creating a whole new cascade of issues including blood sugar fluctuations which eventually lead to diabetes. Aint nobody got time for that! We're too busy ruling the world! So, in order to keep your brain sharper and more focused than your competitors, make sure you eat something healthy every few hours.

5 Skipping lunch means you will over eat at dinner time. If you go too long between meals you will end up overeating at the next meal. And you will also reach for those snacks that provide quick energy fixes, and pounds. Eating healthy foods throughout the day is key to maintaining that girlish figure (or to losing weight)...but the key is HEALTHY foods. Eating a chocolate bar every couple hours doesn't count. And making sure that the next meal you do have is full of healthy ingredients will help you sleep better too which in turn will make you even more productive the next day! Win Win!

6 Ok, so I get that, but what the hell can I eat when I have NO TIME!? Lots! But the point here is to encourage you to take that break. I know it's not realistic every day, but try at least 4 out of 5. You'll notice an increase in your productivity and creativity if you do! I've provided you with 5 ideas for lunch, so go ahead and add them to your week on days you don't have leftovers. The key is to ensure you're eating good quality protein and fiber at each meal to keep that belly full and that brain fired up! The following tips are easy, fast, and filling. They are not culinary masterpieces, and you don't need to be Gordon Ramsay to cook them. Basically, if you don't have time to eat, you don't have time to cook, right? So I chose foods that require minimal processing time but yet are still healthy.

7 Eggs Eggs are nature's superfoods, and if you're able to eat them, please do so...yolk and all - since the yolk is where the nutrients are, yo! They contain choline which is an important nutrient for our brain health. They are also the best and easiest source of complete protein which helps our brain and nervous system cope with stress and thought processes. They're super fast and easy to cook and can be made a variety of ways to suit any palate. They contain all of the B Vitamins that help us cope with stress and keep our energy up way better than a coffee can! Avocado on Toast Such a simple thing avocado on toast, but it provides you with healthy fat from the avocado (not the fat that makes you fat, but the fat your body knows EXACTLY what to do with...and your brain too!). And the whole grains in that amazingly good for you bread you bought? Well, they are full of B vitamins that keep your brain on point and your stress levels at bay.

8 Raw Veggie Wrap Chop up a bunch of your favorite veggies when you get them home from the grocery store. Then when lunch time comes around, you grab those jewels of deliciousness and wrap them up in a rice wrap or a firm lettuce like collard greens or kale. But it won't be complete without a delicious almond tahini dip. Pair it with a healthy miso soup and BAM - quick and perfect lunch. The raw veggies will provide your bod with a variety of nutrients that will keep you fueled throughout the day, and the fibre will keep you full so you can concentrate on building your list instead of the gremlin in your tummy. Loaded Sweet Potato Forget about a loaded baked potato which will likely have crappy things like bacon, sour cream and other not good for you stuff. Swap it out with a large sweet potato. Set your oven on preheat and throw that baby in there an hour before lunch time. As it's cooking the smell will fill your house and you will have no choice but to stop and eat. Add a bit of organic cheese, black beans, seeds like pumpkin seeds and a dollop of coconut yogurt dip. This is full of fibre, protein, beta carotene (an antioxidant that helps protect you from stress damage), and will be super filling and satisfying - especially on a cold day.

9 Wanderlust Bowl This one takes a little time to prep so save it for a day you have some time. But you can make a big batch and have it for dinner, or lunch again the next day. The beauty of this concept is you can go anywhere in the world with it...italy with white cannellini beans, tuna and olive oil; Mexico with black beans, guac, salsa, organic frozen corn and cilantro; India with lentils, Indian spiced roasted veggies and raita. The possibilities are endless and only limited to your imagination.

10 And if all else fails? Grab a bowl of oatmeal and add a bunch of nuts and seeds to it. Guacamole, hummus or bean dip with good quality crackers or veggie sticks. Roasted chickpeas (this is so friggen delicious!!!) Fruit like apples, pears, berries with CoconutLime Dip. (Tip - choose low sugar fruit instead of tropical fruit so that your blood sugar stays stable). Organic nacho chips and salsa or guacamole Baked kale chips Baked sweet potato chips Couple boiled eggs A smoothie (add some chia and hemp to increase the protein content).

11 Recipes Scrambled, boiled, poached, fried, omelette - eggs are so versatile. Boss Lady Omelette 1/4-1/2 regular onion, chopped Tsp your fave Pesto (the oil in the pesto will be your oil base) Start to saute this in a frying pan. Prep your veg (I use 2-3 of the following): Shredded: carrots, sweet potato, zucchini Chopped spinach or kale Broccoli or cauliflower - tip I just use my kitchen scissors to cut the florets into tiny pieces. Add the veggies - as much as you want - to the onion and add a bit more pesto - maybe a tablespoon. Sautee until a little tender. Add 3 eggs and cook omelette as per usual! Add more pesto as the eggs are settling, salt, pepper and a bit of goats cheese. Serves 1-2 Prep time: 10 mins Cook time: 10 mins Eat time: 10 mins

12 Recipes Avocado Toast, for the Boss Lady 2 slices of your favorite healthy bread. Not sure what kind to buy, look for organic sprouted breads - they will have the most nutrients and be the easiest to digest. This recipe is disqualified if you use white bread! 1/2 avocado Veganaise (soy free) Hemp seeds Lime juice (from a real lime, not those plastic bottle thingys). Sea or Himalayan salt Toast your bread. Spread on the veganaise then avocado. Drizzle the lime juice, add the salt, then sprinkle with hemp seeds. Serves 1 Prep and cook time: the amount of time it takes to toast your bread.

13 Recipes Raw Veggie Wrap - so the Boss Lady can get shit done! Slice into matchsticks any of the following (pick at least 3): carrots zucchini avocado celery green onion cucumber apples pears jicama snap peas or beans purple cabbage Wrap in any of the following: rice paper cabbage leaf kale collard greens any hearty leafy green that will hold up to being wrapped Dip into this. Serves: as many as you prep the veggies for. Prep time: as long as it takes to chop your veggies, or barley any time if you chop when you get them home from the grocery store.

14 Recipes Loaded Sweet Potato to Nourish The Boss Lady 1 or two sweet potatoes Bake at around 400 degrees for around 45 mins to 1 hour - poke holes with a fork, add to a parchment lined baking sheet, no need to wrap in foil. Once baked, slice open in the centre to make room for the delicious goodness. If you're adding a bit of cheese, do so now and pop back into the broiler for a minute. Then add black beans, cinnamon, raw or toasted pumpkin seeds, salt, pepper and top it with coconut yogurt. Serves 1 Prep time: 5 mins Cook time: 1 hour

15 Recipes Wanderlust Bowl so the Boss Lady can keep creating and work towards that goal of living the laptop lifestyle on her beach chair in Hawaii. Anything goes here...this is the basic premiss: Base Brown rice or noodles of choice, quinoa, millet, amaranth Leafy green layer Spinach, kale, romaine lettuce - any leafy green you want (please not iceberg). Protein layer Beans, tofu (organic), chicken, eggs, lentils Top layer Nuts, seeds, sprouts, salt, pepper, lemon, lime, oils (olive, avocado, walnut etc), dried fruit. Check here for more ideas.

16 Fin. So there you have it, I hope you've been inspired to take a few minutes out of your busy day for yourself and enjoy some much needed "me time" to nourish your body, mind and soul. As I wrote this document, I was head down, bum up for the entire process, but I had some nourishing food by my side (the avocado toast!) and it allowed me to work longer, smarter and faster. I completed this document in less than 6 hours. I've never created anything like this before, so that's a huge feat in itself. I am sharing to show that I practice what I preach and that this stuff really works. If you're not convinced, just try this for a week and I bet you'll be feeling better by the end. Best of luck to you on whatever Mompreneur journey you're on! With love and best intentions Krisha CoconutlimeNutrition.com

17 About Krisha Hi I'm Krisha Young, I live in Toronto and am a Mompreneur Nutritionista and creator/ceo/boss Lady of CoconutLime Nutrition. I have two boys, aged 12 months and 3.5 years old and they inspire me every day to live healthier, better, smarter and funner. I spent many years in the corporate world and so I understand stress. And now that I'm a mom, I understand what not having any time really means. I've spent the last 12 months on maternity leave, while in nutrition school part time and building a nutrition business on the side. I want to help inspire other moms and mompreneurs so that they can rule the world and do so from a healthy place. Our diet has a lot to do with how we feel and interact and create so join me in my quest to become a healthy Mompreneur. Krisha CoconutlimeNutrition.com