The Brown Bag Challenge

Each month we create a new challenge for our readers to try to improve their health and wellness. This month, bid your favorite dollar menu farewell— you’ve got lunches to pack.

The Issue

How do we avoid eating fast food when almost every billboard on the way to work encourages us to try a delicious-looking, calorie-ridden combo? It’s quick, it’s easy—but is it healthy? The American Heart Association recommends that we limit our daily saturated fats to less than 7 percent of our total calorie intake. Most fast-food meals nearly triple that figure—talk about a cheat day.

1. Easy kale salad (kale and shredded deli meat), with a side of strawberries

2. Chicken salad stuffed bagel with a side of carrots and ranch

3. Snack box with hardboiled eggs, yogurt, cubed cheese and deli meat rolls

4. Hummus wrap with a side of Greek yogurt

5. Apple slices with almond butter and a side of trail mix

6. Egg salad sandwich on a croissant with a side of grapes

7. BLT wrap with a side of baked potato chips

8. Peanut butter, banana and honey quesadilla with a side of blueberries

9. Tuna fish salad on field greens with a side of sliced tomatoes

10. Leftovers! Make enough at dinner and you’re good to go for lunch.

11. Easy pasta salad (bowtie pasta, grape tomatoes, olive oil, red-wine vinegar, cheese and pepperoni)

The Challenge

Skip the drive-thru burger and fries, and opt for a homemade lunch instead. And meal prep doesn’t have to be a burden. Try preparing food the night before work, so you can easily grab and go in the morning. Here are 22 meal ideas for 22 work days that will not only energize you but impress your taste buds as well.

12. Mediterranean wrap stuffed with grilled chicken tenders, couscous and tomatoes with a side salad

13. Veggie-packed pita pocket (carrots, red pepper, black olives, Neufchatel cheese and Italian dressing)

14. Sliced turkey and reduced fat cheese rolled up in a whole-wheat tortilla with a side of pretzels

15. Ham and cheese sub (with lots of veggies!) and a chocolate chip cookie on the side

16. Buttered noodles with apple slices on the side

17. Turkey sloppy joe with a side of celery sticks and ranch

18. Ricotta and strawberry whole wheat wrap with a side of salted pecans

19. Whole wheat bagel pizza with reduced fat cream cheese, diced tomatoes and sliced pepperoni

20. Berry salad with chicken, strawberries, blueberries, walnuts, gorgonzola, oil and vinegar

21. Tasty panini with sliced chicken breast, ham and Swiss cheese on a whole-wheat roll with marinara

22. Veggie platter with hummus and pita crackers

Sources: bhg.com, hu ngtonpost.com, realsimple.com, health.com

Under Control

In a recent study by the University of Copenhagen in Denmark, more than 1 million women, ages 15-34 with no history of depression, were analyzed to determine a link between birth control and depression.

After the data was reviewed, researchers concluded that the use of hormonal birth control was positively linked to the diagnosis of depression and the use of antidepressants. In fact, it was reported that 40 percent of women over the six-month study period had an increased risk of depression while on hormones, opposed to the women who did not use the pill. Pregnancy prevention is not limited to hormone pills. Consult with your gynecologist to decide which method of birth control is right for you.