Obstacle Mud Runner - issue 6

ForEliteAtheletes toFunRunners obstaclemudrunner.co.uk 20 Remember to avoid bacon or anything deep fried or battered – just because it’s in a salad doesn’t suddenly make crispy chicken strips healthy! Not only does iceberg lettuce have few nutrients and minimal fibre, there’s only so much you can eat before you feel like you’re turning into a rabbit! Salad Sabotage Jennie Gough jenniegough.com We’ve all been there. You want to be healthy and lose weight so you swear off sandwiches and switch to salads. Problem solved right? Well, maybe not. Yes of course salads are a great way to get your daily dose of leafy greens, (something most of us don’t get enough of), but just because it’s called a salad, doesn’t automatically make it healthy. Depending what you add on top, it can be surprisingly easy to ruin the benefits and potentially double or triple the calorie content. So if you’ve been having “just a salad” and wondering why you’re not reaching your ideal body shape then here are 7 top tips on how to keep your salad both tasty and healthy so you don’t risk sabotaging your health and fitness goals: 1 Dangerous Dressings Your choice and amount of dressing can make or break a salad. Many off-the-shelf dressings are laden with sugar, fillers, preservatives or unhealthy oils. Two tablespoons of Caesar dressing can clock in around 170 calories and the same amount of extra virgin olive oil is a whopping 240 calories. Of course olive oil contains many health benefits but if weight loss is your goal then be careful not to drown your salad. Opt out of cream based dressings altogether and make up your own by simply mixing olive oil and vinegar – add lemon juice or a little wholegrain mustard for extra flavour. 2 Crouton Crackdown High in sodium and coming in at around 30 calories for just six pieces (just six!), you can do yourself a lot of favours by leaving croutons out. If you want to add more substance to your salad then add a plain wholewheat bread roll on the side. Even better, skip the bread and bulk out your salad with healthier carbs such as cous cous, quinoa, lentils, sweet potato wedges, roasted butternut squash or wholegrain rice. 3 Protein Power Adding protein is an easy way to turn your salad into a balanced meal that will keep you feeling fuller, longer. Go for grilled meats such as chicken and turkey or add tofu, eggs, seafood or fish. Chickpeas are a great low calorie choice with plenty of fibre and protein. 4 Fewer Fats Piling on a load of cheese is one of the biggest mistakes you can make when it comes to salads. You’d be wise to be selective about which cheeses you use. Feta, goats cheese or mozzarella are better choices. Nuts and seeds are a great way of adding extra protein but, like cheese, are high in calories so just keep an eye on portions. Similarly, go easy on the avocado. One medium avocado contains around 234 calories and 21g of fat. If weight loss is your goal, then include in moderation. 5 Great Greens The base of your salad is just as important as choosing the healthy toppings. Choose darker leaves like spinach, rocket, and kale, which have a higher nutritional value. Mix and match different leafy greens – rocket, watercress, pea shoots, baby spinach are all delicious alternatives packed full of nutrients. 6 Size Matters A healthy meal is just as susceptible to portion control problems and overloaded calorific additions, which is especially important if weight loss is your main goal. Of course not all calories are the same – given the choice between 100 calories of grilled chicken or 100 calories of tortilla crisps, it’s obvious which has higher nutritional value. Try to stick to salads that are a reasonable portion and look to where you can “upgrade” the ingredients to a healthier option. 7 Tasty Toppings There are a myriad of healthy toppings you can add to vary the flavours. Add steamed green beans, asparagus, roasted beetroot, bean sprouts, raw sugar snaps, bell peppers, cucumber, tomatoes, celery, onions, spiralised courgette, grated carrot, red cabbage, radishes, cooked broad beans or edamame beans. Chopped herbs such as parsley, coriander, mint or basil all work well in salads. don’t judge a salad by its dressing HEALTH & NUTRITION So take these tips and lettuce give you all the inspiration you need to romaine healthy and leaf your OCR competitors tossed to one side as you beet them to the finish line!