Skip to main content

I'm here to save your lunch. How to make the best salads in the world.

Twice this week, I have caught myself saying to myself (because I talk to myself a lot) "Salads are awesome, I love salad".

Then I laugh at myself for being a massive dork who likes salad AND talks to myself about it.

But it made me think about how often salad is done a great disservice as a food.

Up until my mid twenties, I hated salad. Salad was boring. But the reason I felt this way, was that I, like many children of the '80s, grew up with "salad" that consisted of strips of iceburg lettuce and watery tomatoes. The classic school dinner salad. With salad creme on the side. Possibly also with Spam.

So let's stop this right now. That stuff isn't salad. It's a very sad garnish with big ideas it hasn't got the backbone to live up to.

Then I learned that salad could be made with leaves that don't taste of refrigerator and sadness. And you can add all sorts of awesome things to make it super tasty and satisfying.

But those kinds of salads get a bad rap too. You've seen those calorie comparisons that show how a restaurant salad ends up with more calories and fat than the burger? So how can you make a salad which is delicious and also healthy?

Well, because I love you all, I made an infographic. It's not a recipe, because I don't know what you have in your fridge, or what you like to eat, but whether you like growing your own veg, buying it separately, or just buy a box of "rainbow salad" (those are the best, always go for colour) and add in a few extras, this will help you get the balance right.

It's got protein, that gives you the happy belly feeling without weighing you down, and keeps you full for hours - you could even use a tin of fish. You've got colourful veg for vitamins and minerals, with the option of going for high protein veg for those of us who like to hit up the protein at every opportunity. You've got your leafy greens which are super good for you and some lovely fats for extra deliciousness and of course all the health benefits they have which we don't care so much for because we were sold at the deliciousness.

Go forth and make amazing salads. (download link here)


Here's one I made earlier.

A post shared by Claire Salem (@firelotusfitness) on

Want to make healthy eating so easy it's automatic? Check out my amazing nutrition coaching programme where you can learn to build healthy habits into your life for health and performance.

Also, you should definitely sign up to my mailing list. I don't sent you nonsense, but I do send you more of this sort of thing.


Comments

Popular posts from this blog

Managing Fibromyalgia flares

I've written before about living with EDS and Fibromyalgia ,  much of my personal fitness and health practices are geared around managing those conditions and keeping me as well as I can be. When managing a chronic health condition, particularly one that involves fatigue and potential flare ups, pacing, good nutrition, good sleep and generally taking care of yourself is always the first priority. Ideally we want to have as few flares as possible. But sometimes they still happen, and when they do, it's good to have a strategy in place. And I'm going to be talking in fairly general terms, because while EDS and Fibro are my personal experience, there is so little understanding of the mechanisms behind these conditions, that most strategies are going to be applicable to a number of conditions where crashes of exhaustion and pain are a feature. So what is a flare? A flare is a period where someone with chronic illness suffers increased symptoms for a short while. The

What's the deal with yoga and hypermobility?

I wanted to address a question today that keeps coming up on various hypermobility and EDS forums that I frequent. It comes up so often in fact that I feel like I have to write this all up in one place, to save me 1000s of key strokes of individual responses and distil some of my opinions and thought processes on the matter. It always goes like this. Someone asks a question like "I've just been diagnosed with hypermobility, I've been told I can't do yoga anymore..." The responses are always a mixture of "yes, my doctor/physio told me yoga was the worst thing I could do for my hypermobility" and "I do yoga and it's been the best thing for my hypermobility". So what gives? Well, I'm firmly in the "yoga is useful" camp, and I have to disclose that. I'm a yoga practitioner of around 20 years and a perinatal yoga teacher , as well as a personal trainer and bendy person. While I have the deepest respect for the medic

Step away from the scale. Why weigh ins and weight loss don't match.

I have a persistant bugbear when it comes to health coaching, and it's this issue of "weight". People are often talking about "losing weight", the number on the scale becomes a focus. "If only I could just get under 65kg" they say. Or worse I see advertised "buy this supplement and you can lose 20kg in a fortnight". I've found myself frequently sitting with a weight-focussed client and asking "if you were 2 dress sizes smaller, fit and toned, but you weighed the same as you do now, could you be happy with that?" You might be surprised how challenging a question that can be. For many people, particularly those who have struggled with weight loss, that number is the absolute key. They can wake up, feeling energised and full of life, slip into those jeans that used to live hopefully in the bottom of the drawer, check themselves in the mirror and love what they see... then they step on the scales, see the number is half a kilo

Is being polite sabotaging your weight loss?

I've been thinking a lot lately about the barriers that make it hard for people to stick to healthy habits, or even take them up in the first place. My personal training clients are a lovely bunch, and one thing I can certainly say is that none of them have come to me completely uninformed about healthy eating. Most people have done some homework before they get to the point of hiring me, and while I always go over the basics (never assume anything) I know that when I tell them stuff like this, it's not new information to them: Eat less to lose weight Eat protein with every meal Eat 5 portions of fruit and veg a day Consume high sugar and fat treats rarely and in moderate portions Drink water with every meal or snack Exercise regularly That's not rocket science, so why are so many people still struggling with it? Is it because "the rules" are more complicated? Are they missing the "weird trick" (spoiler alert, there are no weird tricks

Running with wolves

When I started trying to reverse my post-baby weight gain , I spent several months, probably a year or so really floundering. I was exercising, hard. I didn't feel like I was overeating, but I wasn't losing weight. In fact sometimes I was gaining more and I couldn't figure out why. Often I get personal training clients coming to me with the same problem. They eat wholesome foods with few treats, they exercise hard several times a week, but there's no weight loss. The answer to this problem is a staple for a PT or nutrition coach. It's about activity levels. If I sit on the sofa all day, I burn through just under 2000 calories. If I do a 30 minute HIIT workout, I burn about 200 more. But if I spend my day doing housework, walking to town to do errands and generally being on my feet, I burn 3000 calories or more. It's not the workouts, it's the activity or NEAT (non exercise activity thermogenesis if you feel fancy). So how do you keep up your NEAT or