Do you ever feel like salads are bland and boring, and always associated with strict dieting? If so, you’re not alone. Salads have gotten a bad reputation over the years, often considered a punishment for overindulging in less healthy foods. Truth is: salads can be a flavorful and satisfying meal option that provides the nutrients your body needs. In this blog, you’ll learn how to build a delicious and satisfying salad and finally say hello to a world of colorful and flavorful possibilities.

So keep reading if you’re ready to up your salad game!

Add protein and healthy fats

If you feel like your salads aren’t fulfilling enough and you immediately feel hungry after eating it, you’re probably not adding enough protein and healthy fats! Not only do these macronutrients provide energy, but they also slow down the digestion of other nutrients in the salad, and healthy fats are essential for the absorption of fat-soluble vitamins: A, D, E, and K. Some great sources of protein and healthy fats you could use to build a delicious and nutritious salad include grilled chicken or turkey breast, hard-boiled eggs, tuna or salmon, nuts and seeds, and avocado. You can learn more about how to improve satiety in this blog post! 

Focus on fiber

Including fiber-rich foods in your salad can promote satiety and keep you feeling full throughout the day. Fiber is also great for lowering cholesterol levels and stabilizing blood sugar levels, which means no more mid-afternoon energy crashes.[1] Fiber also has a profound effect on your gut microbiota, leading to better digestion and overall gut health. Some studies have shown that fiber may even have a positive effect on mental health and depression.[2]

And the best part? Adding fiber to your salad is a breeze! Just toss in some colorful veggies like bell peppers, carrots, or sweet potatoes, or add some beans, lentils, or quinoa for an extra boost. 

Add a pop of color

As they say, the eyes eat before the mouth, so adding a variety of colors to your salad can make it much more enticing to eat. But it’s not just about aesthetics – those bright colors are often indicative of powerful antioxidants, which can help protect your body from inflammation which is a significant contributor to the progression of numerous chronic diseases and disorders, including diabetes, cardiovascular disease, and cancer.[3] So next time you try to build a delicious and nutritious salad, make sure to incorporate a rainbow of colors! Get more tips on how to make meals more satisfying here! 

Don’t forget to add some crunch  

When you’re eating, your mouth is always looking for that next level of satisfaction, and a variety of textures can provide just that. While it’s easy to focus on the flavors of your ingredients, don’t forget that textures can play a huge role in making a salad enjoyable. The crunch of fresh vegetables, the creaminess of avocado, or the crispiness of croutons can make a salad a more satisfying and complete experience. Plus, the different types of taste hunger – sweet, sour, salty, bitter, and umami – can all be heightened by texture. So make sure to include some crunch!

Choose your dressing mindfully

When it comes to dressing your salad, don’t forget to consider the oils you’re using. Some oils can be more beneficial for your health than others, so try to choose options that are anti-inflammatory, like olive, avocado, or sesame oil. Also keep in mind that a healthy ratio of omega-6 to omega-3 fatty acids is essential for cardiovascular health and the prevention of other chronic diseases.[4] Experiment with different herbs and spices to add even more flavor. The possibilities are endless when it comes to creating the perfect dressing for your salad! 

Remember, salads don’t have to be boring! By experimenting with different combinations of flavors, you can create a salad that is as delicious as it is healthy. Don’t be afraid to mix and match ingredients, try new dressings, or even add some unexpected elements, like fruit or crunchy nuts. With a little creativity and an open mind, you can turn a simple salad into a culinary masterpiece that will leave you feeling satisfied and well-nourished! Follow me on Pinterest to see more of my favorite salad recipes! 

References

1. How does fiber affect Glucose Levels? Joslin Diabetes Center. Retrieved February 18, 2023.
2. Swann, O. G., Kilpatrick, M., Breslin, M., & Oddy, W. H. (2020). Dietary fiber and its associations with depression and inflammation. Nutrition Reviews.
3. Arulselvan, P., Fard, M. T., Tan, W. S., Gothai, S., Fakurazi, S., Norhaizan, M. E., & Kumar, S. S. (2016). Role of antioxidants and natural products in inflammation. Oxidative Medicine and Cellular Longevity.
4. Simopoulos, A. P. (2010). The omega-6/omega-3 fatty acid ratio: health implications.

When it comes to gut health, we typically focus on eating well and taking probiotics as the key to maintaining a healthy gut. However, there is more to gut health than that. 

Did you know that practices like meditation and yoga can also play a big role in supporting your gut? These ancient practices have been used for centuries to promote overall health and wellness, and recent studies have shown that they can be particularly beneficial for gut health. 

So if you’re looking to improve your gut health, it might be time to give meditation and yoga a try! 

Sympathetic vs. Parasympathetic Nervous system

Let’s face it, we’ve all experienced gut distress at some point in our lives, and it’s well known by now that stress is one of the biggest culprits when it comes to stomach issues. When your body is in a state of stress, the sympathetic nervous system takes over, which is responsible for the “fight or flight” response. This can cause constriction of blood vessels, decrease the blood flow to the gut, and can affect the overall digestion process.

That’s where yoga and meditation come in! These practices have been shown to reduce stress and turn on the parasympathetic nervous system, shifting your body to the “rest and digest” mode. The connection between the parasympathetic nervous system and gut health is quite strong, as it allows the body to go into a state of total relaxation which is favorable to promote gut health.

Activating the parasympathetic nervous system can help to:

• Slow down the heart rate, which improves blood flow to the gut and provides the necessary oxygen and nutrients to the gut cells.
• Increase the production of digestive enzymes necessary for food breakdown nutrient absorption.
• Relax the muscles in the gut, which relieves constipation and bloating.
• Promote the release of hormones that regulate digestion, such as cholecystokinin (CCK) and gastrin. 
• Promote growth and repair of cells, which is essential for maintaining the health of the gut lining.

Given that stress is a common aspect of daily life, incorporating meditation and mindfulness as a preventative and therapeutic measure can be beneficial.1

Meditation and gut health

Deep meditation can be a real stress-buster and give your body’s “relaxation response” a boost. Reducing stress and activating the parasympathetic nervous system, can help improve the gut-brain axis by promoting a more balanced gut microbiome and reducing inflammation. 

A recent study has been conducted to examine the impact of long-term deep meditation on the structure of the gut microbiome, by comparing Buddhist monks’ gut flora to a control group who doesn’t meditate. The results were fascinating! It showed that the long-term practice of deep meditation can alter the composition of the gut microbiome in a way that is beneficial for overall health.2

When meditating:

• Choose an environment that promotes relaxation (a clean and peaceful space)
• Limit distractions, put away social media, and be present.
• Focus your attention on your breath and how your body moves and responds while you inhale and exhale. 
• Don’t judge or worry about your thoughts. 

So, next time you sit down for a meditation session, know that you’re not just relaxing your mind, but also your gut!

Yoga and gut health

By consistently hitting the mat and learning to control your breath, you’re basically giving your nervous system a big ol’ pat on the back and saying “hey, it’s all good, let’s relax”. When you practice yoga, you’re not only toning your muscles and stretching, but you’re also promoting a healthy digestion. Certain yoga poses, such as twists and forward bends, can help massage the internal organs and stimulate the release of digestive enzymes. This can help food move more efficiently through the gut and promote regular bowel movements. 

Additionally, the deep breathing techniques used in yoga – also known as pranayama – can stimulate the peristaltic waves that move the food through your digestive tract. One of the most effective techniques is diaphragmatic breathing. You can practice it by placing one hand on your chest and the other on your belly, then breathing in through your nose, allowing the breath to fill your belly first, and then your chest. This way you are making sure you are breathing with your diaphragm and not just your chest. It’s easy, simple and effective!

PS: always practice yoga at your own pace and do not exert yourself. The best way to ensure safety is to be guided by a yoga instructor.

Bottom line: By learning to regulate breathing, focusing on the present moment, and reducing stress and anxiety, these practices can help improve your gut function. Make yourself a priority and show your gut the love it needs to function at its best. So go ahead, roll out that yoga mat, and give your gut the support it deserves!

If you want extra support to jumpstart your eating and restoration journey, get on the waitlist for my Mindful Eating Spring Group (we always include a yoga session!)

References

1. Cherpak, C. E. (2019). Mindful eating: A review of how the stress-digestion-mindfulness triad may modulate and improve gastrointestinal and digestive function. Integrative Medicine (Encinitas, Calif.).
2. Sun, Y., Ju, P., Xue, T., Ali, U., Cui, D., & Chen, J. (2023). Alteration of fecal microbiota balance related to long-term deep meditation. General Psychiatry.