4 Healthy Lunch Ideas for Work

4 Healthy Lunch Ideas for Work

Lunchtime at work can get boring and mundane. The same old PB&J sandwiches, microwavable gas station burrito, and the potato chips from the vending machine in the lobby. Add to that yesterday’s discounted pastry, and you’re on your way to Cardiac-Havoc Haven and Diabetes Central.

It’s not difficult to adopt a healthier lunch routine, especially one that is beneficial to scar healing:

1) Turkey Chili

The perfect dinners are the ones that still taste delicious as leftovers, and turkey chili takes the number one spot on this list. Ground turkey is high in protein, copper, and zinc. Loading the chili with vitamin A and C-rich vegetables like squash and bell peppers, then adding some cilantro makes for a super-healthy and tasty lunch.

Read: Three Ways to Get Zinc Into Your Diet

2) Chicken Salad Wrap

Trade in the high-calorie slices of bread for a lower calorie, whole-wheat pita sleeve and stuff it with a healthy, delicious chicken salad. Chicken is high in protein, copper, and zinc. Use hummus in place of mayo, and mix some zinc-rich pumpkin and squash seeds in. Add spinach, which is an excellent source of vitamin A, C, and zinc, and throw in some sliced cucumbers, tomatoes, and alfalfa sprouts.

3) The Green Smoothie

Try this if you work in a place where you can keep a small blender in the break room. Throw in some copper-rich foods like kale, avocado, and seeds; add some vitamin-loaded spinach; some blueberries and Greek yogurt. This is a healthy, energy-boosting smoothie. Pre-pack smoothie packages with the ingredients and freeze. Any time you want a smoothie, just pull a package out of the freezer, add yogurt, water or almond milk and blend.

4) The Brown Bag AB&J

If you loved your PB&J’s, then the almond butter and jelly sandwich should do the trick. Pair with watermelon, which is rich in vitamin A and C, and some cashews which are high in copper to snack on.

In the fast-paced and high-stressed world we live in, throwing together a homemade lunch may be an inconvenience that is too time-consuming. Making the effort to put a healthy lunch together can make all the difference between quality health and a great tasting, much anticipated lunch date with yourself.

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Importance of Diet and Nutrition

Importance of Diet and Nutrition

A diet provides the nutrition a person needs for optimal energy and health. The food choices that go into a diet determine weight, resistance to illness and lifespan. Choosing the wrong foods increases the risks for obesity, diabetes and heart disease and may lead to an early death. Healthy food choices not only improves your health, but it improves the final appearance of your scar.

Daily Health

Avoiding common health issues such as flu, colds, breathing problems or brittle bones is as simple as consuming antioxidant-rich foods. Citrus fruits provide vitamin C to boost the immune system and collagen production for proper scar healing, while dairy products like low-fat milk, yogurt and cheese are high in calcium and magnesium to strengthen bone mass, which starts to decrease in middle age.

Family Health

Women who are pregnant need a high level of iron, folate and calcium to adequately nourish the growing baby and to avoid birth defects. Children require potassium, along with other vitamins and minerals, to fuel their growth. Senior adults need more vitamin D and calcium, as older bodies do not absorb these nutrients efficiently. A consistent diet of fresh vegetables and fruits, whole grains, lean meats and plenty of water is recommended for all ages.

Weight Maintenance

Staying at a healthy weight is the key to a longer life. Regular exercise and a steady diet of healthy foods will help a person avoid the dangers of a fluctuating weight due to fad dieting or severe calorie restriction. Eating four to five small, balanced meals per day keeps an optimal metabolism, which removes the need for drastic diet practices. Avoiding foods that are high in cholesterol, salt and saturated fat lowers the risk of heart disease and other problems with the arteries and circulation.

From infancy through old age, diet is at the center of the life cycle. Making the right food choices creates the foundation for a long and healthy life.

Have a question about your scar? Leave a comment and we’ll be happy to answer.

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Healthy Food Choices

Healthy Food Choices

A scar treatment alone is not the only means of minimizing the appearance of your scar. While it plays a vital role, making healthy food choices is also just as important. Ample amounts of fruit and vegetables in your daily diet not only zone in on scar health, but your overall health for the long term as well.


Citrus covers a wide range of fruits such as oranges, grapefruit, tangerines, lemons, limes, pomelos and kumquats. Citrus has a high flavonoid content. Flavonoids are considered beneficial in preventing and fighting cancer. Citrus is also rich in antioxidants that help to protect your heart by reducing the damage done by free radicals. They also supply the important nutrients of potassium, folate and are rich in Vitamin C. Vitamin C strengthens the immune system and aids in scar healing.


One medium apple, with the skin, supplies almost 20% of the daily fiber requirement and 14% of the daily Vitamin C requirement. They also contain Vitamin A, calcium and iron. Vitamin A is also necessary for scar healing. Apples come in a multitude of varieties, so there is something for every palate from Delicious, Winesap, Grimes Golden and the newer varieties of Fuji, Gala and Granny Smith.

Sweet Potato

If you are concerned about receiving enough Vitamin A in your diet, eat a tasty sweet potato. One medium potato contains 438% of your required daily value. Vitamin A is essential in maintaining a strong immune system and it promotes healthy skin and eyes.


Zinc is an important dietary trace mineral that helps maintain the immune system, blood clotting and healing wounds. A zinc deficiency can result in low insulin production and worsen diabetes. It is necessary for the maintenance and growth of the human body. Cooked green peas and asparagus are noted as good sources of zinc. Cooked greens are also excellent sources, led by spinach and followed by Swiss chard, collard greens and kale.

Whole Grains, Beans and Nuts

Copper is essential for the maintenance of bone, connective tissue and bodily organs. Many of the sources of zinc noted above also supply copper. Other excellent sources are whole grains, beans and nuts. Just make sure to eat nuts according to the suggested portion size, as many also have a high fat content.

So eat up and reach for healthier food choices that not only help to maintain, or help you lose weight, but that also help your scar heal.

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Chia Seeds Nutrition and Recipes

Chia Seeds Nutrition and Recipes

With the ever increasing popularity of super foods, many people have heard of the health benefits of chia seeds. These tiny little seeds pack a mighty nutritional punch, and as you know, nutrition plays a crucial role in how your scar heals. Incorporating chia seeds into your diet will benefit scar healing due to nutrients chia seeds contain.

Here are some of the important nutrients are in chia seeds:

Fiber: Chia seeds contain a very large amount of fiber, which helps with digestion as well as helps you to feel fuller longer.

Protein: Chia seeds are great source of protein without the cholesterol.

Omega-3 Fatty Acids: Chia seeds are an excellent way to make sure that you get some omega-3s, which are important for brain and heart health. EFA’s are also important as a natural scar treatment.

Calcium and Manganese: Chia seeds provide healthy doses of calcium and manganese. These are both great for bone health. Manganese is also a natural anti-inflammatory.

Antioxidants: Antioxidants help fight free radicals that can cause aging and cancers. Chia seeds are packed with antioxidants!

Here are some great chia seed recipes:

Peach Oat Smoothie

•2 ripe peaches, chopped

•1/2 frozen banana

•1/4 cup rolled oats

•1 tbsp. chia seeds

•1/4 cup orange juice

•1/2 cup almond milk

Add all ingredients to the blender and blend until smooth.

Banana Berry Nut Muffins with Chia Seeds

•3/4 cup brown rice flour

•1/2 cup old-fashioned rolled oats

•1 1/2 tsp. baking powder

•1/4 cup chopped walnuts

•2 tbsp. ground chia seeds

•1/4 cup cinnamon applesauce

•1/4 cup agave syrup

•1/4 cup almond milk

•1 mashed banana

•1 tbsp. canola oil

•1 cup blueberries

Preheat oven to 425 degrees.

Mix together the brown rice flour, walnuts, chia seeds, oats, and baking powder in a large mixing bowl. Stir in the applesauce, agave syrup, almond milk, mashed banana and oil. Fold the blueberries into the batter.

Fill a muffin pan so each section is three-quarters full.

Bake for 18 minutes until tops are lightly browned.

Chia seeds can be added to just about anything without compromising taste! You can add them to soups, sauces, or smoothies or sprinkle them on salads or cereal. With great nutritional value and the ability to go just about anywhere, chia seeds are the super food of choice.

Do you have a question about your scars? Leave a comment and we’ll be happy to answer.

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How Does Vitamin C Improve Scars?

How Does Vitamin C Improve Scars?

Vitamin C is one of the most important vitamins that you can get for a strong and healthy body. You probably already know about the many nutritional benefits that Vitamin C can provide you with, including a boosted immune system and a lowered risk of cardiovascular disease. However, what many people don’t know is just how crucial Vitamin C can be to one’s ability to heal from injuries, which include scars.

Vitamin C can have numerous benefits on scars when properly formulated for use on the skin. First of all, it can have a huge effect on scar pigmentation, and can be one of your best tools in helping to fade scars, regardless of the type of scars that you have. Not only does Vitamin C in general help to promote healing, but it also has a strong antioxidant effect on the body.

This is crucial when it comes to scar healing and scar depigmentation, because the free radicals that Vitamin C helps to combat are the same ones that can cause severe and permanent cellular damage to your skin. It has been shown to be incredibly effective in helping to fade acne scars in particular, but can be useful for all scars on all parts of the body as well. The ability of Vitamin C to protect the body and boost the immune system is also important in helping to avoid additional irritation, inflammation, and potential infection of a healing wound, which can make a developing scar drastically worse.

Vitamin C doesn’t just have an effect on the pigmentation of scars, though. One of the biggest problems that many individuals face when it comes to the treatment of their scars, whether old or new, is the fact that though they are able to help fade their color, they are unable to reduce their size. Healthy collagen production is necessary to reduce the size and appearance of scarring overall, and that is something that Vitamin C can play a big role in, as this vitamin is essential in the collagen production that is required to formulate healthy connective tissue in a wound.

Read: What is a stable form of Vitamin C?

But overall, one of the most important things to know is that Vitamin C plays an important role in wound healing, a medical fact that has been known since the early part of the twentieth century. In addition to ensuring that you are getting enough Vitamin C in your diet on a regular basis, it may also be important to begin using a topical Vitamin C scar treatment on your scars as quickly as possible after an injury or the development of a scar in order to see the best possible results.

It’s easy to see just how important Vitamin C is to the healing, fading, and even prevention of scars. Its effect is unparalleled when it comes to treating scars, as it can meet many of the most basic needs of those individuals who are looking to reduce their appearance. Just remember – your body naturally loses Vitamin C over time, so be sure you are getting enough Vitamin C in your diet and that you are using a topical scar treatment that contains Vitamin C in order to properly heal any scarring.

Do you have a question about your scars? Leave a comment and we’ll be happy to answer.

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