Wed May 23, 2018


Squat Clean & Jerk OT90 x 7 2-2-2-1-1-1-1 Build from 60%

For time:

10-8-6-4-2 Squat Clean & Jerk (135/95) 100-80-60-40-20 Double unders ------------------------------------

CREATING HABITS (& COURTNEY'S FAVORITE SALAD TEMPLATE!)

By Coach Courtney, RD www.vitalitynutrition.ca

Last week on my Instagram page I posted about habits. When it comes to our health goals (especially nutrition!) we are all searching for the “perfect formula”. That is, which habits and protocols serve us and which ones do not. That formula is different for everyone! One person might find tracking macros works for them and the next person intuitive eating. Maybe you enjoy paleo eating, plant-based choices, or everything in between.

It is essential to experiment with what works for YOU! You won’t get it right the first time. Make mistakes and learn from them. This is the only way to write your perfect story and create a formula that works for you. Of course, a dietitian or nutrition coach can help you create this formula. But most of all, be patient! It might take some trial and error but never give up.

The post led me to chat about a nutrition habit that has been a staple in my life for seven years now which is a big salad for lunch. I actually call it my Big Ass Salad which is a phrase I stole from Mark of Mark's Daily Apple. Many people ask how I make it - so I decided to write a blog post. Over the years I’ve adapted it to my personal tastes, nutritional experiments, and quite honestly, whatever is accessible in my fridge. While the recipes changes daily, I have a "template" that I will highlight below. The best part about this salad is that it can fit any nutrition goal. You can make it high carb for post-workout, low carb, keto, vegan, vegetarian, or adapt it to fit your macronutrient goals. It is just so versatile.

What habits serve you? Which ones don't? What new habits could you implement into your lifestyle? These are questions I ask myself daily! But one thing is for sure, my Big Ass Salad is my favorite meal and a habit that makes me feel my best.

Courtney's Big Ass Salad Template:

Vegetables: I like to have a minimum of three different colors in my salad. I always have a deep green, leafy veggie as the base but add whatever veggies are kicking around my fridge. I love the volume, color, and fullness the veggies bring to the meal. Some of my favorite veggies include:

  • Spinach, kale, broccoli slaw, kale slaw, or romaine lettuce

  • Bell peppers

  • Cucumbers

  • Baby tomatoes

  • Cooked or pickled beets

  • Shredded carrots

Protein: I always add a palm-sized serving (about 3-4 ounces) of protein to the salad. As long as the protein is prepped, this salad is easy to throw together. But if I don't have pre-cooked protein on hand, I opt for canned salmon or tuna! Some of my favorites:

Fats: if it is post-workout salad I don't add as much fats as when I am not working out. But my favorites include:

  • Avocado

  • Walnuts or pumpkin seeds

  • Drizzle of avocado oil

  • Blue cheese

  • Goat cheese

Sometimes I rely on the fats that come from my protein source

Carbohydrates: if I am enjoying the salad after a hard workout, I will strategically add a source of carbohydrates. But if it isn't a post-workout meal, I will often keep the salad low in carbohydrate. Some of my favorites:

  • Roasted sweet potato

  • Roasted Kabocha Squash

  • Sliced strawberries

  • Quinoa

  • Black beans or Edamame beans

Extras: these are just fun (low calorie) add-ins to bring flavor to the salad - I almost always use the Bolthouse salad dressing.


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