It’s happened to all of us I think, whether work gets too busy so you decrease your workouts, maybe the birth of his child leads you to sleep less so work out less, or you put on those “I’m in love” pounds.
However we get there, all of a sudden we realize we’re suddenly five or 10 pounds overweight!
I think the real success is the realization that you did gain five or 10 pounds. Because at that point, it’s doable. It can be caught and tended to.
One thing I did was start eating one small salad, extra, a day. And what I did was a few things: regulated my taste buds, made me crave less sugar fat or salt, added fiber to my diet so I felt more full, and reminded me that I needed to watch what I was eating. The salad looked a little something like this:
I think the trick is to make it small, very easy to make, very minimal ingredients, so that you can make it fast and it’s not a huge thing.
All I did was chop up half a head of romaine and a quarter of a pepper.
And then I made the dressing: Half a teaspoon of olive oil, a teaspoon of apple cider vinegar, dried Greek seasoning, a teaspoon of fresh salsa, and a quarter teaspoon of turmeric/salt.
I found a little container that keeps the dressing separate from the salad and keeps the salad cool. It’s good I like it for a small salad, but any container will do.
Would you add a small salad to your diet every day for a week? Have you before? Do you think it’s a good idea or not?
Salad greens are the perfect food combination with protein. If you eat protein with starchy heavy carbs, your body has difficulty digesting this.
Since leafy greens like salad take a shorter time to digest, the stomach can concentrate on digesting the protein instead of having it wait in the stomach for the starches to spend many hours slowly digesting in your small intestines.
You see, different foods digest in different areas of your digestive system. Proteins are digested mainly in the stomach, with the presence of hydrochloric acid. This is what breaks down meat.
Carbohydrates are broken down in our mouths and primarily in the small intestine.
Veggies help to move along other foods because they contain a lot of fiber.
So we’re good combination is a protein with vegetables. If we eat starchy carbohydrates with proteins, carbohydrates get digested first and the proteins just to sit in the stomach, waiting. This leads to rotting proteins in your stomach, gas and stinky poops!
So fish and greens. Not fish and rice! So chicken and vegetables. Not chicken and pasta! Steak with sautéed mushrooms and a salad. Not steak with roasted potatoes!
What happens when you combine foods that are incompatible? Farting. Upset stomach. Heartburn. Bloating. Things like that.
So, it’s your meatballs with salad! Not with spaghetti.
What are your favorite veggie protein combinations?
This salad changes slightly, depending what is in season, but mainly the basics are the same.
Everyone has different taste buds, dislikes and likes, but I think it’s possible for everyone to enjoy… truly enjoy… A great salad every day.
Plus a salad is easy to take to work. You can put it in the fridge as soon as you get in, it doesn’t stink up your area and it’s easy to clean afterwards.
I start my process with greens. And then I layer. It took me a while to discover which greens were my favorite. Then I add at least one healthy delicious fat, one lean protein and the rest is just healthy vegetables or toppings that I like.
I decided on a combination of two different types of greens because I like the way the flavors mingle.
I layer the greens in my lunch box container.
I always chop my greens because that way you can fit more greens in and you can eat your salad neatly. Big huge leaves or pieces of vegetables are hard to fit in your mouth!
Ideally you want four large handfuls of greens to chop. When you chop it up, it will settle nicely into the bottom of your container.
Dressing your salad
If it doesn’t taste good and you’re not going to eat it so what’s the point?
Don’t bother with store-bought dressings. The matter what the label says it’s not in the healthy fat category. Healthy fats will be things like avocado, nuts, seeds, cottage cheese, sardines, salmon, mackerel, pate or liver.
So for me, dressing is fresh lemon, balsamic vinegar, salt and pepper. These minimal but delicious seasonings bring out the freshness of your greens, your protein and mingle well with your fats to create a great tasting salad.
Top with your favorite stuff.
I like to keep it simple.
Even though I had carrots, cucumbers, some great tomatoes, cottage cheese and some other delicious ingredients, I decided to keep it simple.
I chose rotisserie chicken breast, some flavorful olives and goat cheese.
And then just to make sure everything was going to taste great, I added a light drizzle of aged balsamic vinegar on top.
And then of course put the lid on, place and lunch bag and into the fridge. Meal prep done, salad ready for tomorrow’s lunch.
What do you prepare for your work lunches? Do you ever take salads? So interested in hearing what you guys do!
Different colored phytonutrients are so important to your overall health. This means different colored fruits and vegetables. Eat the rainbow! I can’t stress this enough.
Today we have choices about what we eat. We also have more education than ever. For those of you who aren’t eating different colored fruits and vegetables every day, here is some education and a polite reminder to add more into your diet, and why.
This is important information not only for you. Pass this information along to your children, friends, parents and loved ones. Think about this before you decide on which side dish to cook with dinner, what to snack on and what to buy at the market.
Does that box of energy or protein bars have colourful phytonutrients? What about that protein shake after you work out? What about the creamy pasta with exotic cheese? It’s fine to eat whatever you’d like, but remember get your colorful vegetables and fruits in first! Remember to eat fresh fruits and vegetables. These are better for you than things you will find in a package or in a box or a fancy wrapper or in a bag!
When it comes to eating the rainbow, think color! Here are some great examples. Eat some of this every single day: