At Fitness Nation in Arlington and Bedford, Texas, we offer 24 hours a day, 7 days a week service to fit your gym needs. The summer is here and many of us are trying to eat healthy, but also nutritiously. So, here it is – summer salads! Filling your salad with fiber, vegetables, and fruits can give you all that you need easily and quickly.

Numerous studies have shown that the health benefits of a diet that emphasizes on fruit and vegetables can lead to weight loss, lowering insulin secretion and reducing the risk of diabetes, cardiovascular disease, and high blood pressure.

Four steps to making that perfect salad are:

1. Choose a base:
   1. leafy greens
   2. seasonal raw
   3. roasted vegetables
2. Protein:
   1. boiled organic eggs
   2. chicken
   3. nuts and seeds
3. Add some taste!
   1. dressing
   2. oils
   3. salt and pepper
4. Superfoods:
   1. macadamia
   2. turmeric dukkah
   3. ground golden flaxseed

These are just recommendations, everyone has their own taste, but using these steps, it can make your salad making much easier. Now, going back to nutrition. High fiber diets are effective in lowering cholesterol and preventing constipation. But, most importantly, fiber can make you feel fuller and help you eat less – awesome, right?

With the consumption of salads, you will have higher levels of antioxidants such as vitamin C, E, and B9. These antioxidants can help protect your body from damage caused by harmful molecules called free radicals that promote cancer. Now, if you are someone starting a weight loss regimen, then begin with a simple green salad. If your first course is low-calorie, then your satiety will be enhanced even with a low-calorie diet.

Another thing to remember is that you still need healthy fats, like the monounsaturated fat found in olive oil, avocado, and nuts. When you apply a little olive oil to your salad, there may be some additional benefits for you. During the summer is not a good time to eat heavy meals, especially for those who are believe in fitness. The five food groups to always keep in mind while making your salads are vegetables, fruits, protein, whole grains, and dairy.

All studies have shown that the most nutritious salads are built on a foundation of dark, leafy greens. Complete your salad with lean chicken, roasted turkey, salmon, shrimp or canned tuna, and if you are a vegetarian, tofu, chickpeas and nuts are a quality source of protein and rich in flavor. Whey protein is the most complete protein for runners because it contains amino acids for building muscle.

Adding some parmesan and feta cheese help you save calories without sacrificing on flavor. Soft, slightly sweet varieties like goat and Brie are lower in fat and calories. Lastly, the more color choices you can include in your salad, the better. Add-ons such as red bell peppers, yellow squash, carrots, avocado, bright red tomatoes, mandarin oranges and dried cherries all get their colors from the vitamins, minerals, and antioxidants making them nutritional powerhouses.

If you are interested in starting a summer body salad inclusive workout or have any questions, contact us at Fitness Nation today. Better yet, just come visit us!