I write this as I ponder what to make for lunch for myself. Sick of sandwiches? Particularly those of the luncheon meat variety? Well, here are some simple (I'm a lazy cook), easy (quick to take or pick up), and yummy (you be the judge) options.

The key is planning and making ahead. You're less likely to go for fast food junk if you have food with you or a healthy place to stop for lunch.

A simple grocery list:

• Whole grain pita bread or wraps

• Green leafy veggies, e.g. Romaine lettuce, mixed greens, spinach

• Free range eggs

• EFAplex oil, Udo’s oil, or flax oil

• Bragg’s amino acid, soy sauce, or tamari sauce

• Apples, pears, oranges

• Canned wild salmon, tuna, sardines, herring, or mackerel

• Broccoli, cauliflower

• Carrots, celery, radishes, beans, snowpeas, mushrooms, cucumber, edamame beans etc.

• Whole almonds, walnuts, sunflower seeds, pumpkin seeds

• Nut butter of your choice

• Sprouted grain bread

• Brown, basmati, or wild rice

• Organic turkey, chicken breasts

• Tofu

• Healthy cans soup

• Apple cider vinegar, red wine vinegar, balsamic vinegar

• Hummus

Some simple lunch recipes:

Easy Eggs

Chop up 1 or 2 boiled eggs and mix in 1 Tbsp EFAplex oil or other essential fatty acid oil and 1 tsp Bragg’s aminos (or tamari sauce or soy sauce). Lightly sauté your choice type of muscrooms, slice, and add to egg mix. Toss on top of rice, or into a pita bread or wrap.

Mixed Salad Plus

1-2 cups shredded mixed greens, 3 oz white tuna, canned wild salmon, or chopped up sardines (or marinated tofu, or chopped boiled egg), ¼ cup each broccoli flowerets, radish, snowpeas, and ½ chopped apple or pear.

EFA Plex vinaigrette with walnuts:

• 3 teaspoons of red wine vinegar

• 6 teaspoons of olive oil

• 2 teaspoons of EFAplex

• 2 walnuts, chopped

In a bowl, pour the red wine vinegar, stir in the canola oil. Add the EFAplex and the walnuts. Season to your liking. Pour on salad of your choice.

Soup Cheat

I’m a big fan of easy cooking. Can you get any easier than buying pre-made canned or boxed soups? I think not. I like Wolfgang Puck’s and Amy’s brands of soups and find that the ones with lentils or other beans to be pretty filling. Have it with a piece of sprouted grain bread with a bit of organic virgin coconut oil or hummus.

Some healthy fast food options:

I would rather chew the grass beside the sidewalk than pay for and eat a McDonald’s salad. And, Subway is a last option of desperation for me (Why do all Subways smell the same, but not like baking bread as they claim? And why do all the subs basically taste the same?). So, what can you eat?

• Wrap Zone veggies have more flavour than most fast food places.

• Sushi is a popular option. It’s better than most fast food options, but don’t just stick to the white rice sushi. Get a miso soup, some edamame beans, some spinach gomae, and/or some gobo salad.

• A soup restaurant like Soup Etc.

• A local restaurant that makes stirfries, chilies, protein shakes, and other quick and healthy meals.

Use your slow cooker. If you don’t have one, they are inexpensive and handy.

Freeze individual portions in glass containers for later use. As I’m not fond of microwaves, I recommend heating your portion on the stove while you get ready for work and then placing it in a thermos to take with you.

Leftovers sometimes taste better the next day at lunch!

Still stuck? Ask me. Despite the fact that I'm not much of a cook, I do LOVE yummy nutritious food and am happy to help you help yourself! Email drcarr@activetcm.com with your food questions or to offer suggestions that I can add in my next newsletter or on my blog.

Every year when kids head back to school and when the weather starts to shift into fall and winter, thoughts turn to what to do to avoid getting sick. This year those thoughts are compounded by reports of H1N1 (Swine Flu) and even the West Nile Virus. But, fear not, there are things you can do aside from the flu shot.

1. You’ve heard it before. You’ll hear it again. Wash your hands. Sing “Happy Birthday” (in your head is just fine!) while you lather up and you’ll know you’ve washed well.

2. If you can’t get to a sink, carry wipes or hand sanitizer gel. I like EO’s lavender sanitizer gel, but it also comes scent-free or lemon-scented. Using organic ethanol, essential oils, and organic jojoba oil, it is neither sticky, nor drying.

3. Wipe down often-touched surfaces with sanitizer wipes or make your own blend. Fill a small glass spray bottle with water, tea tree essential oil drops, and lavender essential oil drops. Spray solution on a microfiber cloth to wipe surfaces, including phones, doorknobs, water coolers, faucets, etc.

4. Cough and sneeze into your sleeve or a tissue, not your hand.

5. Boost your immune system with vitamin C. Emergen-C sachets are handy as they supply 1000mg in an effervescent powder that you mix in water. Keep your favourite immune system booster handy. My preferred include FluStop throat spray, oregano oil, Thymucin, and Sterol 117. Manuka honey can also kill bacteria and viruses. And, it’s so yummy too!

6. Get enough sleep. Your immune system needs rest.

7. Stress can work against your immune system, so when stressed, stop for a moment and breathe slowly and deeply.

8. Take care of your whole body. Remember that your immune system is not independent of every other system in your body. If you have health issues, take care of them. Traditional Chinese Medicine can help bring you to a healthier balance using acupuncture, Chinese herbs, and TCM food cures.

9. As soon as you start to feel a cold or flu coming on, take care of it. Follow all of the above with more vigilance.

If you are concerned about avoiding not just the H1N1 virus, but also severe, lasting, or multiple colds and flus this year (occasional mild colds and flu are normal and practice for your immune system), contact us to learn how you can improve your immune system. Even if you are sick, it's not too late. drcarr@activetcm.com or 604-783-2846.