Saiad bars--especially those in grocery stores--are popping up everywhere. They're great options for a meal on the go. But, with all the options, they can be overwhelming. Or, it simply can be too easy to indulge in all the options.
With these tips, you can approach the salad bar confidently knowing you're getting a nourishing meal that will leave you satisfied. (And, many of these options will save you a couple bucks!)
Get an appropriately-sized container or plate
Start with a base of greens and seek out all the vegetables
If labeled, read the ingredient lists of pre-made salad options and stay away from inflammatory oils, creamy dressings, sugars and other processed ingredients
Seek out lean proteins like hard-boiled eggs, beans, or chicken
If you're at a grocery store, save money on protein by purchasing a can of sustainable tuna and using that (Make sure it's the can with the pull tab, unless you keep a can opener in your purse or backpack.)
Bypass dressing and use condiments like salsa, vinegars or guacamole
If you're at a grocery store, purchase an avocado for extra fats and creaminess
Don't fill up your vessel with pre-cut fruits
Many salad bars are sold by weight. Save money by purchasing a loose piece of fruit from a basket or the produce section
Beware of cooking oils. Many commonly used oils can cause unwanted inflammation in the body and are unhealthy.
Be reasonable with portions
Describing words like "creamy" often mean mayo
Need some crunch? See if raw sunflower seeds or nuts are available
Want to start running, but don't know where to start? Easy! Lace up a pair of sneakers, go outside and move your legs faster than walking pace. Done!
All right, starting a habit of running is a bit more nuanced than that, but you get the idea. If you want to run, then run, but be smart about it.
1. Lace up a pair of comfortable and supportive sneakers. You don't need to shell out lots of money on a new pair of running shoes, but a sturdy pair of gym shoes will do the trick. 2. Don't anticipate running the mile time you clocked in middle school, or competing with Olympic runners. Take your time and gradually increase the pace over a series of days or weeks. Listen to your body. 3. Just like timing, don't anticipate going far. Running can take a tole on your body and depending on your current endurance, you probably won't be able to run one, two, or 17 miles right out the door. (And that's ok!) 4. Play with intervals. Find an easy course near your house and start walking for about 10 minutes. Slowly increase your pace near the end. Then, pick up the pace and hold it for XX amount of seconds. Or, use a landmark. Run to the next fire hydrant or street lamp. Then, once that interval is up, do a recovery walk. Repeat that. 5. Gradually increase those running intervals and slowly decrease the rest intervals. Eventually, you'll build up enough endurance to run a mile consistently. 6. Add a little more distance once you can run one mile consistently. Keep tacking on a bit more distance. 7. Keep listening to your body. Your body will tell you if it needs to stop or wants to continue. 8. Space out these training runs to about three to four days a week.
This process takes time, so ensure you celebrate your little victories.
We've all been in a situation where you're hungry in-between meals--but the situation can be made a thousand times worse when you're traveling.
To tame the hunger beast and to avoid over-priced and unhealthy options found in airports and gas stations, pack your own snacks or meals!
When you're packing snacks, consider your mode of transportation. How are you getting to your destination? If you're driving--you have near-unlimited options. You can also pack a cooler chest.
Snack Ideas When you're traveling, it may be best to be prepared for any situation or craving. Flights can get long and tedious, so when you're reaching for a snack, make sure you're truly hungry and not bored. In addition to packing snacks, pack a variety of activities too, to keep you stimulated and happy.
Nut Butter Packets/Jar of Nut Butter
Potato Chips (Opt for varieties cooked in healthy oils like coconut oil, and have very limited ingredients--i.e. just potatoes, oil and salt)
Oranges or Apples (Bananas or other soft-fleshed fruits do not travel too well)
Granola (Opt for homemade to decrease sugar content)
Granola Bars/Protein Bars (Homemade options are good to limit sugar, but pre-made bars have a longer shelf-life. Personal favorites include RXBar, Raw Revolution and GoMacro.)
To-Go Containers of Oatmeal (Perfect for warming up with hot water provided on your flight.)
Chocolate (Opt for dark chocolate at least 72 percent higher, and read the ingredient label for unwanted sweeteners and ingredients.)
Water Enhancers (My favorite is NUUN. And, don't forget to pack an empty water bottle!)
Meal Ideas If you're traveling via long airline flight, odds are, you'll have to eat a meal on the plane. You can scope out what options are available to you in the terminal prior to departure, eat the provided meals/snacks, or pack your own.
Although current regulations seem strict regarding food, you can bring pre-dressed salads with you. Sandwiches, bagels and hard-boiled eggs also travel well, and ensure any spreads you bring are under the three-ounce limit. You can also put a loaf of bread or jar of your favorite nut butter in your suitcase!
Want to bring your favorite meal, but are afraid of how it will last outside of a cool environment? Pack a frozen water bottle! A frozen water bottle is allowed through security because it's no longer in liquid form and it's perfect to keep your foods cold.
Perfect for eating at your designation are pre-made oatmeal packets. You can pack oats, protein powder and spices into a resealable baggie, then later warm them up with water/milk at your destination. It's a great money-saving option for breakfasts, or for just-in-case meals. (You may want to pack silverware and a reusable container, just in case.)
It's ok to think outside the box! Because you never know what cravings you my get while traveling, or the conditions waiting for you, a variety of snacks is always best.
Sometimes, we need a cheerleader.
As a Health Coach from the Institute of Integrative Nutrition, I am certified to help you reach all of your health and wellness goals. Whether you're looking to lose weight, reduce stress, or eat more kale, I will help you create a wellness plan based upon your needs. Read More