March 24, 2015 by Dr. Sana Keller
Getting healthy and staying healthy can seem like a huge undertaking, yet, making one healthy lifestyle change can lead to noticeable health benefits…which can be the inspiration you need to make another change…and another…because you can almost feel your body thanking you! One of my most common recommendations I give in my health coaching practice involves this GREEN Habit.
The GREEN Habit is quite simple: Set a goal for yourself to eat a healthy green salad once a day. Now before your visions of an iceberg lettuce salad covered with thick Ranch dressing, croutons and fake bacon bits takes over, please allow me to describe what a healthy green salad looks like. It’s quite simple to ‘build’ and allows for great creativity. Check out the players:
THE STARS OF THE BOWL: Mixed Greens, Arugula, Spinach, Kale Mix, Spring Mix, Romaine, Red Leaf, Power Mix…You choose! Mix together, experiment, see what you like best…and notice that iceberg lettuce DID NOT make the list…if you’re going to eat a salad, go for greens with greater amounts of nutrients to make it most worthwhile. (Iceberg lettuce is basically ‘crunchy water’) 🙂
SPECIAL GUESTS: Avocado, Fresh Sprouts, Raw Sunflower Seeds, Hemp Seeds, Roasted Pumpkin Seeds, Sliced Almonds, Chopped Walnuts, Feta Cheese, Goat Cheese…sprinkled on top…experiment to figure out what combinations you like best.
THE FINISHING TOUCH: Dressing!! (NOT that bottle from your fridge (unless it has 5 ingredients or less and no unhealthy fats). 🙂 Instead, drizzle a small amount of Extra Virgin Olive Oil and Balsamic or Red Wine Vinegar over your creation. Or shake up one of these simple dressings (vinaigrettes): Basic Vinaigrette (with or without shallots), Lemon Vinaigrette, Italian Vinaigrette, Balsamic Vinaigrette.
To your ever-improving health–
Sana Keller, PhD, RN, CNC Health Unlimited LLC
Photo credits: twitter.com, simplyscratch.com, greenbeandelivery.com, chrisbeatcancer.com, florigin.com, cookstr.com, 21food.com, headsupnow.com