Salad

Salad Selections

The first thing that comes to most minds when they hear the term "healthy" or "diet" is "Salads." Lots of boring salad. I'm talking iceberg lettuce, a measly slice of tomato and cucumber topped with a dry piece of grilled chicken. Sound familiar? Sound unappealing? Sound both? Yup- to me too. Truth is though, when done right, salads can be delicious and nutritious and actually kind of fun. I used to eat the plain boring salad- which by the way, doesn't even offer much nutritional value. But, I have done the leg work (lucky for you) and I'm going to share some salad ideas.

First off lets start with the lettuce. Iceberg, although crunchy and quenching doesn't offer nearly as much nutrient and antioxidant value as Romaine, Baby Spinach, Arugula and Red leaf. The healthiest is Spinach, which crushes all others in the Healthful Department especially in its high levels of Vitamin K (Bone Health) & Vitamin A (Immunity & Skin). Spinach is also an anti-inflammatory and good for blood pressure. However, if Spinach isn't your favorite, you can always get "Spring Mix" which is a tasty combination of a few lettuces. And if it's crunch you really crave (I do!), you can mix a handful of Romaine in with your Spring Mix. How creative are we?!

Next, we will discuss your toppings. Your goal is to "Eat a Rainbow." Try and remember this term, as different colored vegetables offer different vitamins/nutrients. Without getting to technical but still educating you, here's a list from Rawforbeauty.com that shares the benefits:

There you have it. Let these benefits lead you using your favorites in making a colorful masterpiece! Also, keep in mind that veggies are their most nutritious consumed raw. Cooking depletes some value. That's not to say that grilled, steamed or roasted veggies aren't good for you, just don't over do the heat, Foxes. And please no "fried" or "tempura" veggie variations.

Now that you have your veggies sorted out, lets talk protein. You need a good source of protein in your salad to complete the meal and to keep satiated. Vegetables although high in nutrients do not contain high levels of protein. That's ok though, because we are just going to add some more deliciousness to your salad. Pick one protein: Lean Chicken/Turkey/Beef (any variety:ground, breast, low-sodium cold-cut, or loin)), or Fish (tuna, salmon, shrimp, scallop, crab, lobster) and keep it to one serving size (approximately 4 oz. or 120-150 calories). You can grill, broil, or steam to prepare. If flavor is a concern, try a rub of spices or marinate in some lemon juice, salt & pepper (a little goes a long way in the flavor department, believe it or not). You can also marinate in a drop of low sodium soy or terriyaki sauce. Keep it simple.

If you're vegetarian, you can do: Hard-boiled egg, Soy (Tofu), Beans, Nuts, Cheese- or a combo of all. Again watch your serving size and/or calories. For example 100 calories in 1/4 cup beans with 2 tablespoons of light feta for 35 cals is perfect. Just don't just start tossing things in. Stay mindful and measure! Also, on a side note certain cheeses are less caloric and fattening than others. I like Feta, Goat & Bleu varieties on my salad (they run about 70 cals an oz). Also an individual Light String Cheese diced up can be yummy in your greens. Get artistic!

Now to dress the beauty up. This is where a lot of people REALLY destroy their salads and it REALLY stinks! You're doing a good thing by making this beautiful meal and then your efforts go to waste when you pour on some high fat, high sodium, high caloric dressing and kill it. Awful! Lets not do that, please. Personally I like a little Salt, pepper, EVOO and Vinegar. You can have Red Wine, White, Balsamic, or Apple Cider Vinegar (which is delicious and a Fat Flusher- Score!). EVOO, lemon and some salt is really good too. But again, I've said it before- Watch your portions. Measure one tblspn of heart healthy EVOO for 120 calories. That's it. If you want more, add vinegar, which is a  freebie. Those creamy options are really disasters and the light varieties don't really taste too great either. If you MUST do bottled dressing, there are some creamy versions made lighter with yogurt, although I'd still recommend a Vinaigrette/oil-based dressing. Whichever route you go, always choose light varieties (keep at 100 calories), measure (!!!), and do yourself a favor and put some asparagus in your salad to help flush out all the sodium.

Lastly, I'm sure you already know always ask for dressing on the side when dining out. Good luck my Veggie Vixens! xo

Greek Godess (My Favorite)

In a large bowl I mixed: 

One handful of Romaine lettuce, a handful of Spring Mix

Diced Cucumber

Diced Tomatoes

Red Onion Slices

Diced Green pepper

Few Kalamata Olives

Roasted Acorn Squash (leftovers)

1 Tblspn Light Feta cheese

4 oz Grilled Salmon filet

Tossed in 2 Tblspn Red Wine Vinegar, 1 Tblspn EVOO, Salt, pepper, dried Oregano.

You can follow my lead or add on more or even take some veggies off- make it your own. A few of my other favorite Greek Salad Toppers are roasted peppers, pimentos, artichokes & hearts of palm.

Uh Oh

Uh-Oh... Recovery from a "Cheat"

So I have mentioned many times before how I don't like the word "Cheat." I also don't like the word "Diet." I find that they both imply temporary phases and being healthy is a "Lifestyle." A lifestyle includes ups and downs- mostly up and steady with a few what I like to call "uh-oh" moments.

Now sometimes we all have "Uh-ohs." Sometimes have planned "Uh-ohs," like a holiday or a party that may have spiraled out of control (one cupcake, two cupcake, three cupcake- Floor!). Then there are times we have unplanned "Uh-ohs," like a PMS impulse (sorry fellas) or a random Wednesday when Big Daddy comes over unannounced with a Hot Cheesy Pepperoni pie (mouth watering). We've all lost self-control at one point or another- it's normal, that's life- and the key is always getting back on track and doing it the right way.

1. I recommend drinking a lot of water the next day and eating only water based veggies (that means nothing too starchy). They will help flush out all of the sodium and processed crap (potty mouth!) that you put in your system the day before. Vegetables like lettuces, tomatoes, squashes, zucchini, cucumber, celery, broccoli, and peppers are all perfect to include in your post "Uh-oh" meals/snacks. 

*Be prepared to go to the bathroom for lots of #1's- because as I said, they WILL definitely flush you out!!

2.  Speaking of flush out, sweating that following day is crucial. Try getting to the gym or hitting the pavement for a run or going for a brisk walk. If you're busy and don't have much time, don't beat yourself up. Any little bit is better than doing nothing at all.

3. Get some potassium into your diet. Potassium rich foods help with water retention (also good for THAT time of the month, Foxes). Veggies with potassium include: asparagus, beets, spinach, avocados, white mushrooms, and acorn squash. Also bananas are high in potassium so have a banana as your fruit for that day, if you can swing it.

4. Eat protein. Protein will keep you full, so definitely include it in your meals, as always. Also, *Salmon is high in protein as well as potassium, which makes it a perfect post "uh-oh" protein. It doesn't hurt that salmon is delicious too!

5. Have a plain yogurt at some point during the day. Greek is always my go-to because its healthy, clean and highest in protein. Another post "uh-oh" benefit is that yogurt, too is high in potassium, so like salmon- its a superfood! Yogurt ALSO contains live active cultures that promote a healthy gut and help balance your tummy. You're going to need it. And as always, if you don't like the plain, you can doctor it up with some stevia & vanilla extract or have it with your banana- do what makes you happy :]

6. Lastly, if you have access to some acidophillus or probiotics, pop one the night of the "uh-oh," as well as the day after. Like yogurt, this is going to help your tummy regain balance. I take one daily to support a healthy digestive tract. The one I buy is called "Align" and I take one every night before bed. It's a little pricey, but there are many options. Speak to your doctor/pharmacist of course before taking anything.

Now that you have a step by step plan of what to do the day after an "Uh-oh," try not to beat yourself up. As soon as the damage is done, allow it to be done and rebuild. It's only going to take a day to get yourself back on track and feeling good. And it's really NOT a tough day. There's need for starvation or guilt, or even worse- more "Uh-ohs." Just like if you make a mistake, you erase it- you don't keep writing over it. Consider these six steps your "Uh-oh" eraser. Good luck. xo


Model's Post Uh-Oh Breakfast Suggestion:

Cayenne Omelet topped in a Cucumber-dill yogurt sauce

 

Sauce
4oz plain Greek yogurt
Garlic powder
1/2 Cucumber (minced)
1 tsp fresh or dry dill
Squeeze of fresh or bottle lemon juice

Mix minced cucumber into yogurt, add dash of garlic powder, dill and squeeze of lemon (1tsp juice or 1/4 wedge of fresh).

Omelet
1/4 cup or 3 egg whites
Cayenne pepper
Organic Pam Butterspray

Mix egg whites with a dash of cayenne and cook stove top in frying pan previously sprayed with Organic Pam Butter Spray on medium flame. Flip, then fold and place on plate and top with sauce. Garnish with parsley. Enjoy.