Fish. Anchovies, herring, salmon, sardines, tuna
Omega-3 fatty acids! It's recommended you eat some kind of oily, cold-water fish at least twice a week, and that you include foods rich in alpha-linolenic acid as well (e.g., tofu, walnuts, and flaxseed), as they become omega-3 fatty acids in the body. Omega-3s are heart-healthy and are believed to be important for healthy brain functioning, too.
Other proteins. Boiled eggs, broiled tofu cubes, edamame (whole, unprocessed soybean), strips of lean ham, pork, chicken, or turkey
You want to be sure to get enough protein when you're working out and building lean muscle, but you also want to avoid the saturated fat and cholesterol in animal proteins. So, for salads, either choose lean meats or proteins from plant sources, such as tofu or edamame. Adding a couple slices of a boiled egg is also a low-calorie, high-protein way to ramp up the vitamin and mineral content of your meal.
Nuts, seeds. Almonds, flaxseeds, pecans, pine nuts, pumpkin seeds, sesame seeds, soy nuts, sunflower seeds, walnuts
Yeah, yeah, seeds and nuts are high in fat, but it's unsaturated fat (the best kind). They're also good sources of dietary fiber and minerals. Sprinkling a few in your salad will add a nice crunchy texture--much better for you than fattening croutons!
Dressings. Balsamic vinegar, Dijon mustard, extra-virgin olive oil, hummus, lemon juice, lime juice, nonfat or low-fat yogurt, soy sauce
Combine a little lemon or lime juice with herbs and extra-virgin olive oil for a healthy and zesty salad dressing, or blend a little yogurt and herbs with a tablespoon of olive oil for a creamier, more flavorful texture. Honey blended with Dijon mustard and yogurt is also delicious. Just stay away from those high-calorie, high-fat store-bought bottled dressings
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