Monday, February 10, 2014

Fill Up To Slim Down!

It's already the month of February and so I'm certain that many of you have made it a goal of yours to get healthier and to make some changes to your lifestyle. I sure have (although I made quite a few before the new year) and so far I'm seeing great progress. I've always had a fascination with leafy greens and feel like not only do they do a great job at filling you up, but the dark green-ness alone lets me know that I am being loaded with nutrients. I'm like a kid at a candy store whenever I see a salad bar!

With that all that said, I want to share a wonderful and satisfying clean, scrumptious salad that just made me salivate looking at it and will help you to achieve the lean, tight body that you desire.

Did you know?

Some restaurant salads pack more than 60 grams of fat! That's more than a Big Mac!

Don't be surprised because research shows that people dining at a restaurant often underestimate the amount of fat, calories and sodium they are consuming.

Survival at the salad bar: 
For a fit gal, the salad bar can be a lifesaver when it comes to eating out. You get to control which and just how much ingredients you're getting. A good rule is to start with leafy greens and then top it off with fresh veggies and some lean protein. 

Skip The...                                  For The..
Bacon Bits                                                         Hard-boiled Eggs (One yolk)
Breaded Chicken                                                Grilled Chicken or Tuna
Croutons or Crispy Tortilla Strips                       Whole Grains like Quinoa or Barley
Shredded Cheddar Cheese                                  Cottage Cheese
Fried Onions                                                   Grilled Asparagus, Zucchini or Eggplant

Tip: Eat a Rainbow of Colours To Get a Variety of Nutrients!

Thai Peanut Chicken Salad

Ready in 15 mins and makes one serving. 

5 oz. chicken breasts, chopped into 1" chunks
1 lg. carrot, peeled and julienned
1/2 cucumber, thinly sliced
2 cups baby spinach
2 tbsp. green scallions, chopped
1/2 cup bean sprouts
2 tbsp. chopped cilantro, to garnish
Nonstick cooking spray


1 1/2 tbsp. all-natural peanut butter
1/2 tsp. low-sodium soy sauce
1 tbsp. water
1/2 tsp. honey


1. Heat a skillet over medium heat. Spray with nonstick cooking spray and cook chicken pieces until golden brown.

2. Microwave peanut butter in a small bowl for 15 seconds or until soft. Whisk in soy sauce, water and honey until creamy. 

3. Plate spinach and top with cooked chicken, vegetables and dressing. Garnish with fresh cilantro. 

Nutrients per serving: Calories: 399, Total Fats: 16 g., Saturated Fat: 1 g, Trans Fats: 0 g, Cholesterol: 153 mg, Sodium: 400 mg, Carbohydrates: 21 g, Dietary Fiber: 5 g, Protein: 44 g., Sugars: 5 g, Iron: 3 mg.

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