It's kind of a trip, what inspired me to cover this particular topic. While I was doing some of my usual online perusing, a particular Twitter post was brought to my attention. I really want you to watch it; however, if you're skimming this, the gist is that — surprise, surprise — a main reason why so many of us think that we should have three square meals a day is because (eye roll), back in the day, Europeans thought it was "uncivilized" that Native Americans ate when they felt like it rather than be on some sort of a schedule.
The more you know, chile. The more you know. Anyway, if after watching that, you first got a little pissed off and then breathed a sigh of relief because a) maybe breakfast ain't really your thing and/or b) you tend to go with a much lighter dinner and/or c) you like lunch most or even least of all, I still think this article may provide some additional ah-ha moments. Because whether you eat three meals, two smoothies and one meal or some variation in between these options, if you've ever had some lingering questions in the back of your mind about the true purpose that lunch can serve in your life and/or you've been wondering how to make the most of your lunchtime, hopefully this can "scratch that itch". At least a little bit.
Why You Should Eat Lunch
As someone who isn't that much of a breakfast person myself (I'll typically make myself a smoothie or have some fruit; I only really do a big breakfast on the weekends and even that's not all of the time), I usually don't even think about eating for real for real until around what's considered to be the traditional lunchtime (between 11:30 a.m. -1 p.m. for me). The reason is because it's not until then that I'm actually hungry.
Yet when I looked up why eating lunch can be a wise move on the health tip, what I discovered is it's a great way to give your mind and body time to rest and recharge, so that you can be productive throughout the rest of your day.
So y'all, if you're like some of the people I know who work through their legal-right-to-partake-of-lunch period, you really should rethink that. Even if you treat your lunch as I do my breakfast (and you have something super light), the time away can actually help you to be more effective at your job. In fact, a lot of health experts say that if you don't take at least 15-20 minutes to recharge by getting some sort of fuel into your system, it can make you moody, lethargic and cause you to have a really difficult time concentrating. So yeah, take your lunch period seriously. Literally too.
What Time of Day Should You Be Eating Lunch?
As far as the time of day when you should enjoy your lunch, I did some looking around and found some interesting points from various registered dieticians. What many of them said was if you had a full breakfast at around 7:30-8 a.m., you should feel satisfied until around 11 a.m.-12 p.m. And what if you ate at a different time than that?
Well, the main takeaway is about 4-5 hours from when you had breakfast is a good time to have lunch.
And what if you didn't have much breakfast or you skipped out on it altogether? In that case, the recommendation is to have a low-calorie snack that can help you to feel satisfied for at least an hour or two (so that your energy levels are up until your lunch period). OK, and what if you decide to skip lunch and wait for dinner? Well, aside from what I shared about the benefits that come from having something for lunch, there is plenty of data to support that going light in the morning and afternoon and having a big dinner not only significantly increases the chances of you consuming way more calories than you should but it can also make it difficult for you to sleep soundly because your body is trying to digest all of that stuff that you just ate. That's why a lot of health professionals also recommend that you stop eating within three hours of your intended bedtime.
So, you know what all of this points too, right? More and more, it's looking like eating lunch is a good idea; especially if you're someone who enjoys having a heartier meal but you want to keep your weight in check and your sleep consistent.
Lunch Hacks That Make Eating (at Work) Easier
So, what if, after taking all of this in, you're down to give lunch more of a shot yet you feel like making your lunch instead of avoiding the drive-thru (check out "Why You Should Consider Leaving Fast Food Alone") is going to be more of a prepping headache than you can handle? No problem. I've got a few hacks for that.
Make the most out of cupcake cases (liners). Wanna keep different foods better organized? You'd be shocked what some cupcake cases can do. For instance, if you've got a container that doesn't have dividers, there's no need to purchase one. Just pick up some cases and put different things in those. Everything will be in its "rightful place" without you having to spend extra coins to make it happen.
Play around with muffin tins. Here's the thing about muffin tins — you can put more than just muffins in them. Little omelets. Mini quiches. Fritters. Tiny shepherd's pies. Small mac 'n cheeses. When you let your imagination run wild, the possibilities really are endless. And since these kinds of meals will be in muffin tins, they're super easy to take to work with you.
Put salads in mason jars. Wanna take a salad or burrito bowl to work but you're afraid that it'll get soggy? One of the best hacks ever is to put it into a mason jar. The seal will keep everything fresh. The size of the jar will help you with portion control. And just think about how convenient bringing a jar into work will be when you've got so much other stuff to lug around.
Remember that paper towels absorb moisture. Speaking of sogginess and the way to avoid it, whether it's a salad in a different kind of container or you're going the raw veggie route with some other type of dish, you can also keep stuff from wilting by putting one sheet of a paper towel on the bottom of your container and another on top (after you've put your food inside of it). It has a way of drawing in the excess moisture when you do. By the way, wax paper does a pretty good job at this when it comes to sandwiches too.
Keep oil and vinegar at your desk.Infused oil and vinegar jars are actually very pretty to look at. So, if you're someone who uses a lot of both when you're having lunch, pick up some tall bottles at a local arts and crafts store (you know, the ones that come with a cork), pour the oil and vinegar into them and store them on your desk. How handy is that?
Get drink pouches for smoothies. If you're someone who goes the big breakfast route yet reading all of this has convinced you to at least have a smoothie for lunch, don't break the bank (and take in a ton of calories) by purchasing one every day. Instead, pick up some smoothie pouches. They're compact. Reusable. And since you'll be making your smoothies yourself, you can control exactly what's going into them.
Freeze stuff. As far as prepping for the week goes, freezing rice, quinoa and soups are always a good idea. Putting a frozen fruit box into your lunch container can keep stuff like yogurt cool. Frozen grapes are a great snack for your desk. Bottom line, freezers are your friend when it comes to enjoying your lunch, so don't be afraid to use them — whether you have lunch at 11 or 2.
Join our xoTribe, an exclusive community dedicated to YOU and your stories and all things xoNecole. Be a part of a growing community of women from all over the world who come together to uplift, inspire, and inform each other on all things related to the glow up.
Featured image by Getty Images
RELATED
Whether you're planning to meet a certain financial or fitness goal, or you're simply trying to maintain and build on the progress you made this year, having something to look forward to is always a good look. Setting actual goals, according to research, actually leads to more success than just playing things by ear. So here are a few to get you started, sis:
(Disclaimer: Not everything is for everyone, so do like my Granny always says: "Eat the meat. Spit out the bone." Take on five out of the 40 and focus on that for the remainder of the year, or do them all. Either way, this is just to get you started.)
40 Ways To End The Year Strong and Inspired
Money Moves
Riska/Getty Images
1. Increase your retirement (or other savings/investment) contributions by 1%.
Experts have found that you could be leaving money on the table by not upping your contributions when you can.
2. Cancel two to five subscriptions.
You could be missing hundreds, even thousands, of dollars a year due to sneaky price hikes and "updates."
3. Create a "fun" in a high-yield savings account.
This is especially important if you struggle with the dreaded b-word (budget) and will make next year's efforts a lot less intimidating. Even if it's $10 a month, do it.
4. Put on your big-girl panties, and set up automatic transfers and payments for at least one bill.
It reduces the stress of managing bills, lessens the chance of a missed payment---and the fees that come with that---and there can be cost savings for doing so.
5. Invest in a cleaner or housekeeping service.
Bosses who value their time (and mental health) invest their dollars into areas where the time they'd spend doing those tasks themselves could be better used to focus on other money-making projects. (And yes, rest is part of that.) Get a housekeeper, sis, or drop off that laundry, even if it's once per month.
6. Donate to a charity.
Beyond the tax benefits, it's a win-win for the greater good of communities you care about.
7. Review your insurance policies and negotiate a better rate (or move on) before their end dates.
Experts often agree this is a small but mighty step to take each year, especially since insurance rates are competitive, you could be spending more money than you need to (or not enough) and your insurance rates can affect your mortgage payments.
8. Call your loan provider and refinance.
As interest rates fall, “millions of borrowers may be able to refinance and get more affordable payments. As interest rates eased down to 6.5%, about 2.5 million borrowers could already refinance and save at least 75 basis points (0.75%) on their interest rate,” the Consumer Financial Protection Bureau reports. You can also refinance student and other types of loans.
9. Stop buying individual items and stock up via going bulk.
Research has found that, among 30 common products, buying in bulk could save you 27% compared with buying in lower quantities. Water, paper products, and baby products like diapers, toiletries, and garbage bags are the top items where people see the most cost-effectiveness. (This has been a lifesaver for me—children, large family, or not—especially when it comes to toothpaste, deodorant, toilet paper, and feminine hygiene products, saving stress, time, and money.)
10. Go cash-only for the holidays.
If you set smart goals and stick to limits on things like gifts, going out to eat, or groceries, you'll see the benefits of this. Cash-stuffing is one method recommended, but something as simple as taking a $10 bill out for lunch, disabling that card for an hour, and leaving your card in a safe place at the office can give you that mindset jump start to see how far you can take your money without the need to splurge.
Love And Romance
11. Say "no."
There are clear mental and physical health benefits to saying no including the setting of healthy boundaries, creating time and energy for other self-care activities, and protecting yourself from physically harmful situations (i.e. unprotected sex or abuse). Just say it, clearly and simply, when you need to.
12. Set a fun, free, adults-only date night for once a week or twice a month with your spouse.
If busy, high-profile folk have touted the success of this, even you can make the time for quality time with your partner. And it's even better when it costs nothing. The best connections are made doing something chill, challenging, or outside the usual dinner-and-a-movie date. Play a game that allows you to reconnect, take a walk in your neighborhood to chat and laugh, or try a little erotic chocolate/edible liquid/paint episode a la Mea Culpa.
13. Go out with Mr. or Ms. "Not My Type."
I love my man, but if I were waiting out for my "type" at the time, we wouldn't be celebrating seven (going on eight) years together. Sometimes having strict, unrealistic expectations for a spouse (especially related to things like height, physical features, or career path) is what's keeping you alone and lonely.
Take the pressure off and explore all your options. I'm not telling you to stop popping the balloon on the guy who earns $20,000 less than you if that's a hard no that Jesus himself told you to skip. I'm asking you to explore other options and see what else God might have out there for your love journey.
14. Immediately apologize and pray together.
I've learned that always being "right" isn't always ideal when you truly care about someone and you're in a relationship for the long haul. Defaulting to an apology when necessary, even when things aren't 100% resolved, is a good way to prioritize peace and save your energy for more worthwhile battles. Research has even supported the benefits of apologies in relationships, and how couples married for five or more years do it often.
15. Get a Rose and discover true self-love.
Do I really have to explain this? You've gotta know what satisfies you, and how better to figure that out than to practice self-love in the bed by yourself? You can also try this with a partner, but as a woman who got on this train very much later in my sexual activity journey. I have a lot more learning to do on my own, and even in a satisfying relationship, I like to find out new things about myself, by myself.
Figure out what you're into, watch what you want to watch, and read what you want to read to define pleasure for yourself. There's a freedom and empowering element there especially if you're used to prioritizing pleasing your partner.
16. Be direct and have the "money talk" with bae.
Money issues are one of the leading causes of divorce, so you need to have those conversations before you even think about marrying someone. And true, nobody can predict the future so you won't be able to avoid some challenges altogether, however, talking with your potential spouse about how they view money, their spending habits, and the pain points in terms of their approach to money management can at least give you a glimpse into what's in store if you do walk down the aisle, move in with them, or decide to share a bank account/business/child with them.
17. Invest in the "paid" version of that dating app.
I know plenty of successful, married folk who did this and met "the one" as a result. Let's be honest: The free version is for playing around. I had a lot of fun with my "free" profile back in the day, trust me. Upgrade that photo, profile, and package, and see if the quality of your dating adventures changes when you're serious about finding a true partner. Dating coaches and matchmakers cosign this.
18. Solo travel to meet that long-distance connection.
Sometimes, your perfect match isn't within 100 miles of you, and that's okay. Make it an adventure, enjoy the memories, and book that ticket. I met my man this way and it's been a whirlwind escape ever since. If you're not comfortable traveling solo, travel or (network to plan travel) with a group via Facebook.
Career And Business
Riska/Getty Images
19. Schedule coffee or virtual meetups with smart people from your graduating class, previous employer, or current employer.
I have gotten many freelance opportunities by doing this. It's as simple as connecting and offering value (or simply learning how you can better equip yourself to do so.) It's also a great way to expand your network, spark new friendships, or find out about new job opportunities.
20. Invest in a well-made suit.
I don't care what industry you're in, a suit says "power," and it's not as old-school or out-of-style as you'd think. Plus the whole experience of looking for a new one (or getting one tailored) is fun and affirming. Try these options. I swear, anytime I wear a blazer, I'm treated like a celebrity or boss, especially when traveling. I was once upgraded to first-class wearing a yellow blazer outfit, and the airline professional literally said, "You look like somebody important. Here you go."
21. Volunteer for a worthwhile project or cause that's important to your company.
If you're overworked and underappreciated, skip this one, but if you truly have the time, love what you do, and want to advance, this move is clutch. Volunteering for extra projects got me where I am today in media because I had foresight, and knew that was the only way at the time to leverage relationships, and I was able to challenge myself to learn skills that 20 years later are still bankable. That VP you can't get a meeting with will be at that gala your company is planning, so join that committee, sis.
22. Write down why you deserve a raise and ask for it in your next one-on-one.
Gather those receipts (ie sales increase numbers, KPIs met, deals closed, people acquired via recruitment, the impact of systems updates, or other tangible success metrics) and ask for that raise before the first or second-quarter budgets are being finalized.
23. Instead of quitting, write down your exit plan.
While revenge quitting is set to be a thing next year (and maybe you're among those who will be leading the trend), try the better boss move and quit with a real plan.
24. Start automatically separating that estimated self-employed quarterly tax estimate.
If you have side hustles (or you're collecting 1099 income,) baby, you do not want to neglect those quarter tax payments. Talk to a professional, do your research, and set up automatic transfers to an account specifically for paying these at the appropriate due dates.
25. Sign up for a free one- to 11-week course related to your industry—or the industry you want to be in next year.
Institutions like Harvard University and platforms like Coursera offer free courses that can enhance your skills. You can also invest in certificate courses with accredited colleges as well as tech training.
26. Hit "Easy Apply" for 10 dream jobs listed on LinkedIn.
While you shouldn't solely rely on this when actively job-seeking, using this convenient LinkedIn option is a great way to get into the habit of applying for positions. And if you're already employed, you should still be "dating" other employers if you're looking to make a move in the next six months. Keep your interview skills sharp, practice toughening up for the "nos," and get a bit of an ego boost in the process.
Self-Care And Wellness
27. Pre-schedule three month's worth of massages.
Oftentimes this is cost-effective since some spas offer deals for multiple bookings. Also, it makes an act of self-care deliberate and important, not an option. When you get that reminder call, you'll know it's real.
28. Fire that therapist and try another one.
Cultural competency in mental health support is one major problem that can hinder Black women from even bothering with therapy. And who wants the added stress of spending multiple, paid sessions explaining why something is a microaggression? Cut the cord and move on to try someone else, either via a Black women therapists channel or recommendations from others.
29. Join a small group at church.
Bedside service ain't gonna cut it and neither is going to the usual Sunday service. Join a smaller group and upgrade your efforts to connect, network, and elevate spiritually. Even if virtually, take a step to dig a bit deeper with more targeted Bible study and discussions.
30. Say no, even to loved ones.
This is on here twice, for a reason. Saying no is the simplest, most powerful micro-action you can take today to make 2025 better. No explanations. No guilt. Say no.
31. Choose one "luxury" beauty product for skincare and stick to it.
This was trending big on social, especially for millennials hitting their 40s. There's just something so freeing about not giving in to every trend and sticking to the basics that work, especially when there are quality, healthy ingredients involved. Put those orders on auto-renew.
32. Sign up for a new sport or fitness class just for fun, not for results.
It's great to be on a weight-loss or weight-lifting journey, but try something just for the fun of it. Switch things up with a couple of these fitness activities.
33. Book a staycation.
Leave the passport at home and explore a nearby community or another town in your state. There's so much enrichment in your own backyard right here in the U.S., and you don't even have to break the bank.
34. Pre-schedule your mammograms, Pap smear, and peri-menopause checkups for next year.
Take control of your health by pre-scheduling essential appointments like mammograms, Pap smears, and peri-menopause check-ups for 2025. Prioritizing these screenings early ensures you stay on top of your wellness and make time for self-care in the new year.
35. Cut off support of beauty and wellness professionals whose customer service is below standard.
This is another one that many Black women have been vocal about—from unrealistic pre-appointment requirements, to booking fees, to long waits, to unsavory in-salon experiences. Spot the red flags early, and just stop accommodating foolishness. Support salons or experienced stylists who are kind, have proper systems in place and value your time.
36. Schedule five to 10-minute moments of silence on your calendar.
Again, wellness is not optional, and if it's not on my calendar, it's not official. Sit quietly. Pray. Meditate. Or do nothing. The benefits of silent moments are almost endless.
37. Download a meditation app.
If you've found that meditation is difficult to schedule or to even start, an app can help. Try this, this, or this one, and take that step to embrace something new to enhance your wellness routine. If you're tired of downloading apps, create a playlist for meditation via Amazon Music or Spotify and schedule a reminder to do it once a day or week.
38. Invest in a healthy meal prep or delivery service.
Time is emotionally expensive, so save as much of it as possible. Getting into meal prep to keep to your goals is a great way to save time, stress, and effort. The health benefits of meal prepping have also been proven via research.
39. Create a positive playlist on Spotify, Amazon Music, YouTube, or other streaming platform.
It can be podcasts, music, affirmations, or somatic sounds. It's a game-changer. You can even set an alarm to wake you up to start your day with the positive playlist. Not into creating your own? There are plenty to choose from with a quick search.
40. Set up reminders for Alexa (Siri or other AI) to remind you, "You are loved," and "You are okay."
This simple effort can boost your endorphins and remind you that you're indeed, not alone, and you will be okay, regardless. To set mine up, I simply commanded, "Alexa, remind me everyday 'Jesus loves me,'" and like clockwork she does. She almost scared the ish out of me one day when I'd forgotten the reminder was active, but it was the reminder I needed when anxiety had gotten the best of me that week.
Let’s make things inbox official! Sign up for the xoNecole newsletter for love, wellness, career, and exclusive content delivered straight to your inbox.
Featured image by
