As a professional health coach concerned with the health and well-being of my clients it is my intention to improve your well-being and longevity by using the principles of nutrition, fitness, diet, lifestyle dynamics, and anti-aging medicine.
Together you and I will work as a team to accomplish all of your health needs and to ensure that you practice prevention and live your life through the lens of quality.
Remember….your quality of life is the measurement of successful living regardless of your age.
Dr. Kevin. J. McLaughlin
Clinical Director: The Vitality Project
Unlike my power breakfast, which is essentially high in complex carbohydrates, moderate fat and lower in protein, the power lunch I recommend is higher in protein, contains moderate amounts of fat and is lower in complex carbohydrates. Lunch is also a meal that people don’t seem to get right for various reasons. Usually, time is the culprit so we just grab what we can to satisfy out hunger. In addition to this, if you have not eaten breakfast or consumed a poor type of breakfast, chances are very good that you will be quite hungry. In my opinion, this is not a good situation to continually place yourself in. Do you find yourself facing this dilemma almost on a daily basis? When you are very hungry, the nutrition choices that you make are designed to satisfy an immediate need and not to necessarily provide the needed key nutrients that your body requires. So, you might grab a hotdog, sandwich or fast food item to satisfy your immediate hunger without thinking about the consequences.
When you do arrive home, are you exhausted, hungry and craving something sweet? Do you find yourself eating continually after you get home until you retire for bed? Your body has been inadequately fuelled all day, so your brain is telling you to eat all evening to satisfy this nutritional discrepancy.
Here is an example of a lunch that I would typically have.
Dr. Kevin’s Power Lunch
1 medium chicken breast, roasted, seasoned and sliced
2-3 cups of mixed greens
1 small tomato, sliced
2 Tbsp. aged balsamic vinegar
2 Tbsp. extra-virgin olive oil
1 medium banana
Method: slice the cooked chicken breast into strips; slice the tomato and together place on the greens. Add the oil and vinegar together and drizzle on top of the salad. The banana is my desert
This lunch is high in quality protein, fibrous carbohydrates, fiber, good fats and nutrients. For those of you who are worried about calories, you can eat this meal without having to be concerned about calories. You may wonder how you are going to eat this recommended dish for lunch? Well, you can take the ingredients with you and add them together just before you eat. I like to bring the salad in a larger plastic container, while keeping the chicken and dressing in separate containers. Do you routinely take your lunch to work? If not, why not try it, as you can prepare it the night before and take it with you in the morning. It will save you time, money and provide your body with the necessary nutrients required to function optimally.
What if you don’t have the time, or you are not as organized as you need to be in order to prepare and bring your lunch to work. I recommend that you find a decent restaurant that offers a similar type of salad on the menu that you can either eat-in or take-out. Remember to order the vinaigrette dressing on the side and make sure the chicken breast is grilled and not fried. Along with this salad, try to pick-up some fresh fruit to eat which will complete your power lunch.