This ones for you Stacia!…Ps This will probably be my only post this summer, and I didn’t even write it!  Enjoy!

Salad 101

Living a healthy lifestyle requires many daily choices, particularly when it comes to meals. Whether eating out or cooking at home, salads seem like the logical “healthy” choice. After all, salads are chock-full of leafy greens, colorful vegetables, and lean proteins, right? How can you go wrong? The answer is that it’s pretty easy to go wrong…and in my estimation, more people go wrong with a salad than right, simply by drowning all those healthy vegetables in tablespoons of unhealthy salad dressing. Much of the benefit to be had from your “healthy choice” is cancelled out by all of the sugar, salt, preservatives, hydrogenated oils, trans-fats, and artificial coloring (just to name a few) consistent with bottled dressing.

By simply keeping a few staples on hand in your kitchen, you can have a delicious salad dressing ready to go in just minutes. By controlling what you put into your dressing and how much of it, you are also controlling what goes into your body. Not only is it a healthy alternative to store-bought dressing, but it is far more economical as well. I am going to share a few of my favorite dressings and accompaniments. Some of them are recipes from my family and friends, others are recipes I came across online or at restaurants…but I can assure you, they’re all delicious and healthy for you!

Balsamic Vinaigrette:

Version 1:
¼ cup balsamic vinegar
3 TBL shallots (thinly sliced)
1 TBL honey
1/3 cup EVOO
Salt and freshly ground black pepper to taste

To Prepare: Mix together

Version 2:
3 TBL balsamic vinegar
1 TBL red wine vinegar
1 TBL minced red onion
2 TBL EVOO
½ tsp Dijon mustard
¼ cup honey
Salt and freshly ground black pepper to taste

To prepare: Mix together

Poppy Seed Dressing:
½ cup brown sugar
¼ cup apple cider vinegar
¼ cup EVOO
¼ tsp Worcestershire sauce
1 tsp chives
2 TBL sesame seed
1 TBL poppy seed
¼ tsp paprika

To Prepare: Mix together and if time allows, let sit overnight

(I recommend using spinach in this salad, mixing with strawberries, blueberries, green onions, and slivered almonds. Yum.)

Red Wine Vinaigrette:
½ cup of red wine vinegar
½ cup canola oil
4 garlic cloves, sliced in half

To Prepare: Mix together…and MUST sit overnight

(I suggest a simple salad of romaine or spinach, tomatoes, cucumber, and freshly Parmesan reggiano cheese)

Italian Vinaigrette:
¾ cup vegetable oil
¼ cup cider vinegar
2 TBL water
1 tsp fresh minced garlic
2 tsp sugar
1 ½ tsp salt
¼ tsp pepper
1 tsp grated Parmesan cheese

To Prepare: Mix together and if time allows, let sit overnight
As everyone’s garden begins to bloom this summer, it’s the perfect time to start playing around with your own version the perfect salad. I hope you all find the time to try a few of these recipes, and to really reap the benefits of the choices that you are making towards your personal fitness goals.

When I first started out in fitness, I often heard (but never believed) the phrase “you can’t out train a bad diet”.  In my opinion the people who said that were kindof full of themselves with their perfect eating habits and nutrition know-how…  Wouldn’t you know it…all these years later…they were right (F!).

I’m writing this post to help some of you out.  Let me be your resource when it comes to experimenting with just how much you can really achieve with a less than reputable diet.  (and by that I mean, one that includes unaccounted for drinking, late desserts, and those work pot lucks that are filled with diet pitfalls).

The best approach, the one that will actually get you results, is one that includes components of both nutrition and exercise, and the two components should be implemented over time so they become a regular and consistent part of your life.  This is the only way (aside from stimulants and surgery) to get fitness results and improve your health.  I’ve included 5 recipes, one for every meal & snack that fit within the standard nutritional guidelines.  Take a whirl at including these in your nutritional strategy and see what happens!

Breakfast
Breakfast Bacon & Egg Scramble, with “Sweet” Fries

• 3 egg whites, 1 whole egg (4 total eggs whites)
• 2 slices turkey bacon
• 1 small sweet potatoes
• 1 whole roma tomato
• 1/4 tsp. dill

Microwave sweet potato about 1 minute (until soft).  Allow to cool.  Slice sweet potato into 1/8 inch “fries”, toss with 1/2 tbl. Olive oil & salt to taste.  Bake potatoes at 375 for 15 minutes or until cooked through. Microwave or broil turkey bacon and allow to cool on paper towel to drain fat.   Wisk egg together w/salt & pepper to taste, chop & add tomato.  Cook  in skillet sprayed with spray olive oil.  Chop bacon and add to scrambled eggs as cooking.

Snack
Super Smoothie

• ½ apple
• 2 Tbl. Flax meal or 1/2 Tbl. oil
• ½ c. blueberries (frozen)
• 1 c. soy milk (plain)
• ½ – 1 scoop super green or vanilla soy protein powder

Mix all ingredients together in blender. Add water for smoothness (if needed). Enjoy!!!

Lunch
Lunch Broccoli Salad w/Tuna

• 1 ½ c. Broccoli slaw
• ½ can Tuna
• 1/2 Tbl plain yogurt mixed w 1/2 Tbl. Canola Mayo
• Salt and Pepper

Mix tuna with mayo, then add to broccoli slaw. It’s good. Or, if you hate it, experiment by replacing yogurt with mustard.  Serves 1

Dinner
Caribbean Chicken

• 2 chopped chicken breasts
• 1 chopped green bell pepper
• 1 chopped red bell pepper
• ½ cup corn
• ½ c. sliced olives
• 1 sliced avocado
• 1 medium tomato diced

Sauce:

• 2 tbl. Honey 2 tbl.
• Olive Oil
• 1 tsp cumin
• 1 tsp salt
• 1 tsp chili powder
• Juice from two ripe limes

Cook and dice chicken.  Then cook and dice veggies.  Place in bowl.  Shake  all ingredients for sauce together in small container (you may have to heat up  the honey a little) Drizzle sauce over veggies and chicken and mix thoroughly.   Adjust sauce to your taste preference (limey to honey).  Serves 2-3

There are certain things that we all love to eat.  A few of my favorites are chocolate and red wine.  I’ve found a few things that satisfy cravings while keeping you within our meal plan.  If I know I’ll be having a glass of wine with dinner, I might decide to skip the potato or the bread.  If I know I’ll be enjoying chocolate covered fruit, I  might not eat as much during the previous meal.

Dessert
Dark chocolate covered strawberries

• 12 strawberries – washed
• 1/2 c. dark chocolate chips

Melt chocolate in microwave 30 sec. – 1 min. Stir around until smooth.  Dip strawberries in melted chocolate and set on plate or wax paper.  Allow to cool or refrigerate 4-6 strawberries = 1 serving

When I train clients, I often have them do a food log or an online nutritinal tracking system that helps me monitor what they eat.  As the days go by, I am able to give practical advice on how to deal with different situations such as family parties, work pot lucks, or working the midnight shift.  Clients get tips and ideas on how they can apply the nutritional guidelines to their own lifestyle.  If you are interested in nutritional counseling, send an email to jes@jesreynolds.com and we can get started today!