When the weather warms up I enjoy having a sandwich for lunch. Bulking them up with fresh veggies is a good way to keep the calories down and with all that natural fiber its quite filling. Look for flat breads that are thin so you have more surface area to pile on the veggies and your favorite sandwich fillings.
About a year ago I learned about the California Lavash Whole Grain flat bread on TJ’s Test Kitchen where she showed using them for making your own pizza. I have been using them for a wide variety of things since then. Check out this post about my adventure with making lunch pizzas. Thanks TJ!
This Organic smoked turkey breast is sliced thin and works well for a wrap. Found this at Whole Foods but other health food stores or grocers that carry Organic products will have something similar.
A wedge of Light Laughing Cow Cheese spread over the flat bread gives the wrap some creamy cheese flavor and eliminates the need for mayo. A little bit of your favorite mustard makes a nice low calorie spread. I opt for honey mustard! Next place your favorite veggies. For this wrap I went with organic baby greens, tomatoes, thin cucumber slices and shredded carrots. Season with salt and freshly ground black pepper if desired and a splash of seasoned rice wine vinegar adds moisture and flavor. Place turkey on top of veggies and carefully roll up tightly.
Try different fillings like, homemade hummus instead of turkey or mash some canned black beans top with shredded lettuce with salsa and fresh cilantro. Use leftover grilled steak or chicken sliced thinly with grilled veggies and a little low fat feta cheese. This kind of lunch keeps me full all afternoon!
Did anyone watch the Oprah show yesterday with Bob Greene and his 20 Years Younger Dream Team? I thought it was a good show with plenty of important information about how to be healthy and look and feel your best. I was disappointed that they did some cosmetic procedures like botox and peels on some of the women! I would have liked to have seen the results of just the exercise, diet and skin care after two months. The women did of course look incredible! Exercise, weight loss and eating healthy has a huge impact on how we look and feel about ourselves.
If you missed the show you can see video clips on the Oprah website. The book has solid information focusing on what Greene calls the Four Pillars of the 20 years Younger Program.
Exercise - Combining strength training and aerobic exercise to help you stay active and agile.
Nutrition – Focusing on a Mediterranean-Style Diet eating for health and longevity.
Skin Care – A three step skin care program to battle wrinkles, age related damage and restore glow to your skin.
Sleep – Get the right amount of sleep and enjoy more energy and reduce your risk of disease.
After reading the book here is what I know about myself.
Exercise – is the first thing on the list! I really need to work on this and ramp it up. I love to walk and ride a bike but I need to make it more of a priority. It has been hit and miss way too much lately. The weight training is so important as we age and I have to get back at it with a plan and schedule it out. (Jody are you reading this?) Check out Jody’s blog she is my fitness idol!
Nutrition - I give myself a pat on the back for this one as I do a pretty good job of eating healthy. Over the past year I have worked at making our food plan even healthier. It needs a little tweaking such as adding in more healthy nuts, cutting back on animal protein and increasing the use of beans.
Skin Care – True confession time here, I am terrible at this! I plan on making a big change here. Being 51 years young I do see the years showing up in my face. With my fair complexion and super dry skin I need help! For Mother’s day I told Hubby Tom I want the Lancer skin care line talked about in the book. It’s cheaper than a face lift! Ha ha! I’ll let you all know how it goes after I start using it.
Sleep - There is room for improvement here as well. I do good for a while getting 7-8 hours of sleep. Then something happens like nights sweats waking me up! Sometimes I am stressed or worried and will wake up in the night thinking about stuff and can’t get back to sleep. This too shall be a work in progress.
I do recommend reading this book. It contains solid information and more than that, it outlines a plan and schedule to help me incorporate the changes I want to make. I have plenty of work ahead of me. I bought my book at Costco and it was way cheaper than the book store, I paid $15.19. In my opinion it was money well spent.
On my way to looking and feeling younger!
Add Your Thoughts
Do you have a favorite sandwich?
Do you need to improve on any of the Four Pillars?
Anyone want to join me in making a commitment to change?