When it comes to packing our lunch for work, we never seem to have enough time. Believe it or not though, it is possible to make a delicious and healthy lunch in less than ten minutes. Here are five fast and easy (and delicious) lunch recipes that will save you time, money and calories.

Chicken Caesar pita

• Grilled chicken
• Chopped Romaine lettuce
• Low fat Caesar dressing
• Parmesan cheese
• Whole wheat pita

Think of this one as your traditional Caesar salad in a pita. First, cut up some grilled chicken. I suggest making grilled chicken for dinner the night before and using the leftovers for this recipe. Add chopped Romaine lettuce and mix in some low fat Caesar dressing. Grate Parmesan cheese over the mixture and pack into a whole wheat pita.

Mediterranean salad

• Mozzarella
• Cucumber
• Tomato
• Balsamic dressing
• Italian bread (optional)

Here’s a refreshing salad without the lettuce. Cut up some fresh mozzarella. Add sliced cucumber and tomato. Drizzle over some balsamic dressing and season to taste (salt, pepper, garlic, etc.). If you like, have some Italian bread on the side to dip in the dressing.

Veggie sandwich

• Multi grain Sandwich Thin
• Avocado
• Tomato
• Cucumber
• Roasted red pepper
• Provolone cheese (optional)
• Low fat chipotle mayo (optional)

This one is a perfect summertime sandwich that won’t leave you feeling stuffed. Slice avocado, tomato and cucumber. Layer sliced veggies and roasted red pepper onto a multi grain sandwich thin. Kick your sandwich up a notch with some provolone cheese and chipotle mayo.

Tuna wrap

• StarKist Flavor Fresh Pouch
• Onions
• Celery
• Light mayo
• Lettuce
• Whole wheat wrap
• Tomato (optional)

Let's face it, sandwiches can become monotonous. So why not enjoy a wrap instead? All you have to do for this recipe is mix some tuna with chopped onions and celery. I like using StarKist Flavor Fresh Pouches because you don’t have to deal with opening a can and it provides the perfect serving size of tuna. Stir in some light mayo, add lettuce and pack into a whole wheat wrap. Tomato slices are a great addition to this wrap.

Fruit and nut salad

• Baby greens
• Cucumber
• Apple slices
• Crasins
• Pecans
• Goat cheese
• Low fat raspberry vinaigrette

For those who like a sweet salad, this one is for you. Combine baby greens, cucumber, crasins and pecans. Add apple slices just before you eat your salad so they do not brown. Throw on a little goat cheese and top with low fat raspberry vinaigrette.

So there you have it, five quick and tasty lunches to make for work. Bon appetite!

When it comes to sunscreen, all are not created equally. That being said, how do you know which one is right for you? The following are a few key tips that will help you select the best sunscreen for your skin.

Know the skin you’re in

In order to choose the right sunscreen, you have to know your skin type. The American Association of Dermatology recognizes six different skin types ranging from those who always burn to those who do not burn at all. Here are the six skin types.

1. Always burns easily, never tans, extremely sun-sensitive skin.
2. Usually burns easily, tans minimally, very sun-sensitive skin.
3. Sometimes burns, tans gradually to light brown, sun-sensitive skin.
4. Burns minimally, always tans to moderate brown, minimally sun-sensitive skin.
5. Rarely burns, tans well, sun-insensitive skin.
6. Never burns, deeply pigmented, sun-insensitive skin.

Where are you?

Your geographic location heavily impacts your risk of sunburn. The closer you are to the equator, the more direct sunlight you come in contact with. The southern half of the United States receives 1.5 times the amount of sunlight than the northern half. Higher altitude levels also increase your chance of sunburn since there is less of earth’s atmosphere to act as a barrier against the sunlight.

Choose your protection

SPF, or sun protection factor, is used to measure the extent to which a particular sunscreen will defend your skin against UV rays. In general, a higher SPF will offer greater protection. It is important to remember that although SPF offers UVB protection, it does not necessarily guarantee protection against UVA rays. UVB rays are those responsible for skin redness and sunburn and affect the skin’s outermost layer. UVA rays cause wrinkles and aging and penetrate more deeply into the skin. For the best coverage against UVA rays, choose a sunscreen that contains helioplex or Mexoryl.

Good chemical, bad chemical

Along with SPF you should also consider the ingredients that make up the sunscreen. The Environmental Working Group (EWG) suggests using sunscreen that contains zinc, titanium dioxide or avobenzone/Mexoryl SX. A couple of EWG’s top recommendations are Blue Lizard and Earth’s Best. Ingredients to be avoided include Oxybenzone, Vitamin A (retinyl palmitate) and added insect repellent. These particular ingredients penetrate through the skin and are harmful to the body. Examples of these include Banana Boat Sport and Coppertone Water Babies. EWG also recommends cream based sunscreen as opposed to sprays or powders, which can be unsafe to breathe.

So next time you’re browsing the aisles in search of sunscreen, keep these tips in mind and you will definitely be covered!

1. Correct your posture!

2. Purchase the right equipment...

To minimize the stresses of typing, such as cushioned mouse pads, specialty keyboards, glove brace for your arm, etc.

3. Exercise and do workouts that will stimulate your wrists.

Dance about and make sure to use the wrist, perhaps do belly dancing that involves hand motions or repeat karaoke to “Stop! In the Name of Love” by Diana Ross and the Supremes with the original choreography.  Stretch a lot during the day and practice yoga moves that will engage the arms and wrists.

4. Take Pain Killers (but talk to your MD first).

Ibuprofen and other anti-inflammatory drugs that can help to reduce swelling and pressure.  If your pain is intense, injections can be given to the area by a doctor for relief as well as there are surgical procedures that can cut the ligament causing stress on the nerve. Talk to your doctor first, of course.

The key thing is to remember to break into the repetition of your normal activities and stretch, move, flick that wrist so that blood flow and pressure is correct.  Maintaining a full range of motion is important, so take out 5 minute breaks for every hour that you are working and do a couple of chair exercises so that you can utilize the full range of motions that your body was made to handle.