Just as soups are especially satisfying in the cold months, salads are especially enjoyable in the warm months. There is nothing better on a hot day than nourishing and cooling off your body with fresh vegetables. They contain water, fiber, vitamins, minerals, and enzymes, and, when you add protein to them, they can stabilize your energy throughout the long day.
Ideally, you should eat at least one pound of vegetables every day for every hundred pounds of your Ideal Body Weight. When you make a salad, the ratio of vegetables to protein and fat should be 70/20/10 by calories for men, and 70/17/13 for women. The trouble is that most people make salads that are 10 percent vegetables, 20 percent protein, and 70 percent fat. The effect of that, because of the lack of roughage and volume, is constipation. The protein should be as lean as possible, such as in chicken breasts, turkey breasts, top sirloin, fish, seafood, or egg whites. All of these ingredients except egg whites contain fat. Therefore, when you make salads with egg whites, you should add some oil or nuts to bring the fat content up to the desired 10 or 13 percent.
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It’s hard to go wrong with salads if the vegetables are organically grown and fresh. We buy all of our vegetables at the local farmers’ market or natural food store, where you can find a wide variety of tasty and exotic produce. For example, we have found tomatoes that taste like pineapples; cucumbers that taste like lemons, and mint that tastes like chocolate. You can also find uncommon herbs and spices, such as smoked garlic.
In salads, as with all of our food suggestions, experiment with different combinations of ingredients severe pain in my joints, especially in my shoulders, elbows, ankles, little finger, and hips. I was also having severe hot flashes and rosacea on my cheeks. At fifty three, I felt old and discouraged.
At the time, I thought my diet was reasonably good because I ate lots of vegetables and dinner. I knew intuitively that someone must know how to help me, but there are so many people giving advice on diet and exercise. Who could I trust?
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