Community Health Services of Union County, Inc. 

Call Us:  704-296-0909

Build a Healthier Salad

 
When you hear “salad”, you may think of a boring bowl of lettuce and tomatoes. But salad can be so much more! With a few simple additions, it can be a delicious, healthy and inexpensive meal.

FRUITS

Slice up fresh fruit that’s in season or on sale – choose a rainbow of colors! Pairing sweet fruits like pear, apple or pomegranate with savory vinaigrettes will bring complexity and flavor to any salad. Dried fruits without added sugars are another super salad ingredient.

GRAINS


Warm or cold cooked whole grains add bulk and satisfaction. Try whole wheat couscous, barley, quinoa, bulgur or wild rice. To save money, look for whole grains in the bulk aisle of your grocery store. Whole wheat pasta is another inexpensive way to bulk up any basic salad.

PROTEINS


Add more satisfaction to your salad with skinless poultry like grilled chicken breast or fish like salmon and tuna, which provide omega-3 fa y acids. Mix in a chopped hard-boiled egg or a small amount of cheese. Toss in some chickpeas, kidney, navy or black beans. Unsalted nuts, like peanuts, almonds and walnuts, give your salad extra crunch and a dose of healthy fat. All these protein foods will keep you feeling fuller longer.

QUICK TIP

Choose lower-fat, lower-sodium cheeses such as mozzarella or Swiss.

VEGGIES

Raw vegetables like carrots, cucumbers, broccoli and cauliflower add great crunch and color. Roasted veggies like beets, potatoes and squash add terrific flavor and a little bit of sweetness to any main meal salad.


QUICK TIP


Canned and frozen produce are a great addition to any salad. Check labels and choose the options with the lowest amounts of salt and added sugars. Drain, rinse and pat dry to help your greens stay crisp.

GREENS

Choose dark, leafy greens like romaine, spinach or arugula. Add color with radicchio, red leaf lettuce or red cabbage. If you have fresh herbs, like basil, thyme, oregano or mint, they add zest and extra nutrients to your salad bowl.

VINAIGRETTE RECIPE:


Whisk together 1/4 cup olive oil, 1/4 cup balsamic vinegar and 1/4 teaspoon ground mustard. Add a dash or two of black pepper and toss into salad (serves four).

DRESSINGS


With oil, vinegar and spices in your pantry, you are minutes away from a simple, healthy homemade vinaigrette dressing. Jazz it up with tasty ingredients like chopped fresh herbs, a squeeze of citrus juice and diced veggies with lots of flavor, like onions, garlic and scallions. Experiment by adding small amounts of those add-ins to this vinaigrette recipe, taste-testing as you go.

 

Keeping Your Feet Happy and Pain-Free

 Your feet are your foundation, so making comfort a priority could help support your goal to Move more. Use these tips to keep them healthy so you don’t get sidelined by a pain in the foot. 

Your feet are your foundation, so making comfort a priority could help support your goal to Move More.

Use these tips to keep them healthy so you don’t get sidelined by a pain in the foot.

GET COMFORTABLE:
As much as possible, wear supportive, comfortable shoes that fit well.

KNOW YOUR FEET:
Keep an eye out for blisters, cuts, sores, swelling and tenderness.

TAKE A STAND: 
Alternate periods of sitting, standing and moving throughout the day.

LIGHTEN UP:
Maintain a healthy weight to stay light on your feet, knees and body.

CROSS TRAIN:
Mix in different activities to avoid repetitive impact – take a chance on something fun!

BEFORE AND AFTER: 
Include your feet, ankles, calves and knees in your warm up and cool down routines.

GET SUPPORT:
Try orthotics or shoe inserts for additional support, comfort and pain relief from common foot, back and knee issues.


GET INTO WORKING OUT

You don’t have to be a gym hero to make an impact on your health. Try these tips to get your brain and body) to love to Move More.

MAKE IT YOURS
Lean into your own personality to get into the groove. Your favorite music, your ideal time of day, and activities you actually enjoy are more likely to keep you motivated.

STAY SUPPORTED

Make sure you have the right gear for each activity for added comfort and support. That may mean a new sports bra, moisture-wicking shirt, or shoe inserts.

BREAK IT UP
It’s OK to break up your total physical activity goal into shorter sessions. Aim for at least 150 minutes per week. 10-minute bursts a few times a day can get you there without feeling overwhelming.

BUILD IT IN

Create space in the natural flow of your life to add activity so it doesn’t feel like a chore. Sneak it into quality time with family and activities you are already doing. 

GIVE IT TIME

It can take a while for a behavior to become a habit. Try to be active around the same time each day – even if you don’t go all out every time – to help the routine stick.

KEEP IT GOING
If you miss a day or a workout don’t worry about it. Skip the guilt and focus on what you will do tomorrow
!

Healthy Tips

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