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building a salad



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RIET69
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10/17/13 11:17 A

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Your salad sound great to me. I often do the same thing but not the eggs or chicken. I have put in rinsed garbanzo beans. Usually, I put my salad in a pita pocket and it really keeps me full till supper. If not, I eat an apple on the way home from work. It looks to me like you are doing fine. Some pretzels are not bad unless you are watching your sodium intake.



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SUNSHINE6442
Posts: 1,761
10/17/13 7:14 A

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Your salad is fine...Eggs have lots of vitamins and protein...
Salad greens are very low in calories (maybe 10 calories a cup)..... try to get the best nutrition from your greens. Romaine is high in nutritional value and so is spinach. So skip the iceberg lettuce. Kale is also good and loaded with fiber. The darker the leaves are...the better.

Vinegar helps control blood sugar so maybe mix vinegar and oil for you salad and you might be less hungry. The good fats in olive oil protect your heart also. Maybe mix in sunflower seeds, sesame seeds, flax seeds, walnuts, chickpeas or sliced almonds, 4-5 black olives, chopped celery and avocado....also consider adding fresh fruits like strawberries, blueberries, apples.... tuna, sardines, shrimp. 3 Slices of deli roast beef are around 150 calories...if you want to change things up a little.

Try just a squeeze of lemon or add 1/2 cup of cottage cheese on the salad instead of the dressing to moisten.

If you wait more than a couple of hours to eat your blood glucose drops, so do your energy levels and hunger strikes.....just remember timed snacks give your body a steady supply of fuel

Maybe reach for an apple instead of the pretzels....they are a good source of soluble and insoluble fiber, which helps prevent cholesterol buildup and 1 medium apple is only around 75 calories.

Enjoy!






SLIMMERKIWI
SLIMMERKIWI's Photo SparkPoints: (122,833)
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10/17/13 5:38 A



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How long after your lunch do you eat your dinner? It might be that the gap is too long. I nearly always have a number of snacks during the day, particularly afternoon and right before bed. They are accounted for in my meal plans.

Kris

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KIRSTENCO
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10/17/13 4:20 A

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Your salad is spot on.

And the reason you're hungry four hours later, is that you've gone beyond when you ought to snack - we should be feeding our bodies small portions every 3 - 3.5 hours :-)



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LOVE4KITTIES
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10/17/13 4:03 A

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It sounds like a good salad, but, when I eat a salad like that I end up hungry before dinner too. What works for me is to round out the salad with something with some carbs in it--e.g. a whole wheat tortilla (make it into a wrap, maybe), some fruit (I like something like a banana or apple), a piece of whole wheat garlic toast or something like that. I also like to make sure I get something with calcium at every meal (e.g. some greek yogurt, cheese, milk, etc.) so I can make that goal.



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OLGA18
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10/17/13 3:36 A

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That seems like a great salad.
It doesn't seem unreasonable to be hungry 4 hours after eating a meal. Someone suggested a snack...perhaps a mozzarella cheese stick or something like that.?



ALBERTJON
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10/16/13 11:21 P

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CALLIE8799: Looks like a healthy salad to me. A lot of good things in it.

"If any thing is sacred the human body is sacred...Have you seen the fool that corrupted his own live body? or the fool that corrupted her own live body? " -- Whitman

“Trust thyself: every heart vibrates to that iron string.” -- Emerson

"It's not what you look at that matters, it's what you see." -- Thoreau


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SLIMMERKIWI
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10/16/13 10:23 P



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It sounds pretty good to me. I think that so long as you practice a rainbow of colour, you will get the balance and nutrients that you need. Whatever you are doing, make sure that you haven't or aren't making heaps of changes all at once. That can often derail a person's efforts further down the track because of boredom or feeling deprived.

Kris

Co-Moderator Dealing with Depression
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ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


 current weight: 151.0 
 
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BUNNYKICKS
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10/16/13 9:09 P

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I don't think there is any "wrong" way to make a salad - the spark book is offering a suggestion, not a rule. Your combination sounds like it hits all the targets - lots of bulk to fill you up, lots of veg for fibre/nutrition, a protein component, a light amount of fat... AND it satisfies you for 4 hours - I don't know how you could improve on that, really.

If you are coming home hungry and ready to raid the pretzel bag, you might consider having a late-afternoon snack or a while-you-wait-for-dinner-to-cook snack. Something like yogurt or a piece of fruit or maybe that bagel thin with a little bit of margarine or peanut butter. Pretzels don't do much to satisfy hunger, they're more for satisfying "desire to crunch something" - so save them for a (portioned-out mindful) snack, don't use them for "grazing" as it is too easy to go overboard.

Goal 1 - break 200 (46 pounds lost)**DONE**
Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE**
Goal 3 - BMI = Normal (154# or less)


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CALLIE8799
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10/16/13 8:19 P

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I will like some input on what I'm reading and the tossed salad I eat every day for lunch at work.

Issue: relooking at my food intake to do better

what I read in "The Spark"- page 104 regarding building salads: "use a ratio of 2 parts greens to 1 part vegetables".... I'm wondering if I am making my salads all wrong or can I make it better.

my salad consists of: 1 cup lettuce (usually romaine); 3oz of the following veggies: broccoli, cauliflower, carrots, 3 grape tomatoes, 4 slices of cucumbers; 3 oz of chicken (often the boxed variety) 1 hard boiled egg; 2 tbls of lo cal dressing (45 cal per tablespoon). This does fill me up for 4 hrs until I hit home - then Igotta get busy or else I raid the pretzel bag or something.

my question: does my salad mix meet what the Spark states? am I heading in the right direction? I may post my breakfast meals for your input, if you don't mind. I must get my eating in check.

thank you!
Deb



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