Pack yourself a filling lunch fast

With the hustle and bustle of work building up over the week, we feel like there’s less and less time to prepare lunch for work. It comes as no surprise when we grab something convenient from the nearest food outlet.

The downside? These options can come served in large portions with excess added salt, sugar and unhealthy fats instead of the nutrients we need to stay energised and full for the rest of the day. Buying lunch also takes time to line-up, order and wait for our food to be made. This leaves less of our lunch break to sit, chew and enjoy our food, a key experience that starts the process of proper digestion and lets our brain know we are full.

To solve this dilemma, use this four-step guide to pack a filling, healthy and delicious lunch, fast.

STEP1: VEGETABLES

Take advantage of pre-packed salads or microwavable vegetable bags and fill half of your lunch with a good hit of fibre that adds “bulk”. The stretching of our stomachs from fibre signals to our brain we are full, making our meal much more satiating. Certain fibres, like those in asparagus and beetroot, also feed our good gut bacteria. When well-fed, they release appetite-regulating chemicals that can stave-off hunger-pangs and unnecessary snacking too soon after our lunch.

STEP 2: PROTEIN

Next, include a serve of lean protein. This is essential for longer lasting satiety as protein increases the production of hormones which signal long-term fullness to our brain. Aim for a palm-size and look for quick options like canned tuna or salmon, boiled eggs and ready-to-eat lean roasted chicken or falafels. 

STEP 3: LOW GI CARBOHYDRATE

Round out your meal with carbohydrates that have a low Glycaemic Index (GI). This means it is broken down into glucose slowly, providing our brain a sustained stream of fuel to power through the 3pm slump. Make use of high-fibre wholegrain breads and wraps, microwave grain cups and even canned legumes.

STEP 4: HEALTHY FAT

Finish with a dash of healthy fat for flavour (i.e. fun). Ensuring your packed lunch is tasty gives it a fighting chance against highly-palatable takeaway options. Healthy fats are also needed to absorb fat-soluble vitamins, like those found in tomato, capsicum and leafy greens. Sprinkle a handful of nuts for crunch, spread a creamy hummus in your wrap or whisk extra virgin olive oil-based with balsamic vinegar to perfectly coat salad vegetables.

Next time you plan to head to the food court, try these four steps and see how you feel. You might just find the staff kitchen cookies aren’t calling your name come mid-afternoon.


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National Hearing Care – Free Hearing Checks

National Hearing Care conducts Free hearing checks on Tuesdays between 9:20-12:40pm. To book an appointment call 1800 062 880 or ask at reception.

Hearing Loss is really quite common – particularly if you’re over 60. In fact over half of Australians over the age of 60 experience some kind of hearing difficulty. The sad fact is that many people may spend several years putting up with hearing impairment before they do anything about it. And over those years, the problem may get worse and worse. You might find yourself nodding when it seems appropriate, rather than really participating in conversations with friends and family. For some people, their hearing levels deteriorate to the point where they may withdraw from normal social interactions completely.

 

Cervical Screening Update

As of the 1st of December 2017, Pap Smears will be replaced with a new Cervical Screening Test.

The frequency and age range guidelines for the new screening have changed. To find out how these changes affect you, please book in a consult with one of general practitioners.

For a list of frequently asked questions, please follow this link.

Dr Ying Wu – Certified Acupuncturist

Acupuncture is used in the treatment of various physical conditions. Acupuncture is originally a Chinese practice of inserting fine needles through the skin at specific points especially to cure disease, relieve pain, or promote healing. Book an appointment with Dr Ying Wu to experience the benefits of Medical Acupuncture or call the centre on (02) 9719 3888.

 

*Fees: $78 with a medicare rebate of $37.05 – out of pocket expense to patient is $40.95

My Health Record

Birkenhead Medical Centre has begun to assist patients signing up for My Health Record, a NSW Government initiative.

 

My Health Record in a national digital health record system. This means your important health information like allergies, medical conditions and treatments, medicine details, test or scan reports can be digitally available in one place.

Healthcare providers like doctors, specialists and hospital staff may be able to see it online from anywhere, at any time, allowing you to get the best possible treatments in times of need, like an accident or emergency.

 

If you are interested in signing up, or have any questions, please don’t hesitate to speak to the reception staff, nurse or doctors at Birkenhead Medical Centre!