I used to cut, fast, binge, I'm often depressed & suicidal at times (I'm too much of a coward to ever do it). Since getting injured in my 2010 track season, I've decided to stop being lazy & take charge of my life. I want to be healthy, fit, & muscular. This is my story. HW:135 // SW: 132 lbs. CW (6/21/12): 125lbs GW: Not a number, but a state of mind & body
Ask for the progress blog password un-anon :)
The Skinny Salad Calories: 100 & under (depending on added toppings or dressing) Nutrition: 1 Cup of Ice Berg Lettuce
High fat topping meats are usually bacon, or fried breaded chicken. Highly processed cheeses also add to the fat, along with creamy dressings that are processed & high in saturated fat.
Total nutrition? High in fat, low in vitamins, protein, fiber, good carbs. Keeps you full for around 1-2 hours. The Fit Salad Calories: 200-400 (depending on toppings & dressing) Nutrition: Romaine Lettuce (see above)
1 Cup of Baby Spinach
0 gram fat
0 milligram cholesterol
1 gram Carbs
1.5 gram protein
0.5 gram fiber
Vitamin A, Vitamin C, Calcium, & Iron
I’m not going to break down each of these, but Arugula, Mizuna, Escarole, Baby Beet Greens, Cress, Endive, Tatsoi, & Butterhead lettuce are all popular greens mixed into salads that are healthier with more nutrition than Ice Berg lettuce. Other vegetables that are popular to mix in are String Beans, Red Onions, Tomatoes, Cucumbers, Carrots, Avocado, Peppers, Corn, Peas, Basil, & others.
Fruit has lately become another popular combination with salads, such as strawberries, mandarins, grapes, Cranberries, Blackberries, Raspberries, Pineapple, Mango, Kiwi, Pears, & more.
For protein lean meats such as broiled Pork Sirloin strips, grilled or baked skinless Chicken Breast strips, Tuna, Salmon, Shrimp, Scallops, Sardines, Anchovies, (& other fish) beans, or nuts like almonds & walnuts.
Healthy dressings such as Vinegar & Olive Oil that have little to no calories & have good fats add enough flavor to the salad. Other healthy toppings like whole wheat croutons, feta or blue cheese, grated Parmesan, Chevre, Gorgonzola, Sharp Cheddar or Brie.
Total nutrition? Packed with vitamins, good carbs, lean protein, fiber, healthy fats, & good Cholesterol. Keeps you full for 3-5 hours. *There are multiple combinations so the salad will never get boring, & there are flavors for everyone’s individual tastes. I personally hate Endive & Brie cheese, so instead I can try any of the many others.
Which will you choose? Boring or interesting? Empty calories or Delicious filling pleasure?