Yeah yeah, I know what you are thinking: salad in December? Shawna, have you gone mad? In actuality I have gone healthy. Nearly every day since December of 2012 I have eaten salad, in one form or another, for lunch. After seeing myself in the TEDx speech video, I realized I had gained too many pounds because of lots of travel and poor eating habits while I was on the road. I needed help to get myself back into the habit of healthy eating and signed up for MyFitnessPal.com (MFP) so I could easily track my food consumption using my cell phone. MFP recently posted the nutrition graphic at the bottom of this post on their blog site and I wanted to share it with you as it gives some great ideas about carbohydrates and healthy eating.
What I discovered in my personal food journey is that I was eating a lot of beef, pork, and fried foods. Changing my approach, I began consuming more fish, chicken, and vegetables and found I could stick to a 1,200 to 1,400 calorie per day diet and still feel full and happy. I lost 18 pounds in about 3 to 4 months and relearned some great habits so have been able to keep the weight off. While I occasionally fall off the good eating habit, I always return to it as a permanent choice for eating because healthy eating is not about “dieting”, but about learning positive habits and sticking with them. It is a “way of life” change and I feel better than ever because of it.
Below is one of my favorite low-carb recipes for lunch, it would be even healthier without the mayo, but I love a little mayo once in a while so treat myself. I hope you enjoy this salad as much as I do, the marjoram adds a little surprising flavor kick. Enjoy!
Salmon and Arugula With Tomato Salad Recipe
- 1 can skinless & boneless pink salmon, drained and flaked
- 1 tablespoon light mayo
- 2 cups organic baby arugula
- 1 medium tomato, sliced
- 1 teaspoon fresh sweet marjoram
- salt and pepper
Mix the salmon and mayo together.
Place arugula on plate, add salmon mixture, sliced tomatoes, and top with marjoram.
Salt and pepper to taste.
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If you want to lose weight and stay healthy, please check with your doctor first before going on any diet and consider utilizing an online tracking tool. It really helped me to learn how to eat healthier. My goal was not to lose inordinate amounts of weight, but to relearn my eating and cooking habits so that I would build a better understanding of food and what it meant for me. Healthy salads, chicken and fish, lots of veggies, and regular exercise all helped. With holiday food slapping us in the face this season, it is a great time to consider better habits.
Below is a handy-dandy guide to good carbs. Good luck with your new eating habits – I know you can do it!
Special thanks to the Hello Healthy | The MyFitnessPal Blog for this graphic –