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Eat Salad Every Day
Health is wealth. Truly!
There’s no more important possession than your health, so define the value of your diet by the nutrients in each bite.
With personal health care expenditure equal to $10,202 per resident in 2020, Americans spend more money on healthcare than any other country in the world!
You are the only one who can safeguard the investment you’ve been endowed with. Nutrition forms a pillar of that safeguard.
When looking at the prices of some of the best superfoods to eat, know that serving your health saves you money in the short and long run. And I will show you that you do not need a lot to eat well and feel your best.
The ingredients in your salad could support the health of every system — heart, gut, immune; you name it. Yet, the ingredients in your salad can also go against your health, like the creamy, filled with saturated fats dressings. So avoid them at all costs.
You just need to know what to mix so each bite you take is filling, flavorful and nutritious.
How to Craft A Perfect Salad Nutritionally
Pay attention to a few generalities and you’ll be able to make the most nutrient dense salads possible.
Nutritionally-speaking, a good salad provides three key features of a complete diet.
- High-fiber high-nutrient plants (your healthy carbs)
- Quality complete proteins
- Heart-healthy fats
Mix and match with those three variables and you’ve got a way to keep your salads fresh and interesting indefinitely!
You may also ask, is organic produce as healthy as conventional?
Greedy Nutrient Recovery Salad
PLANT BASED | HIGH IN FIBER | PREP TIME 15 MIN
This is the ultimate, no-holds-barred, anti-inflammatory salad for sustained energy and faster recovery - the good news is that it just tastes so good!
When people ask where did the pep in your step come from, you can keep it a secret, or let them know that this combination of nitric oxide reds and greens was scientifically designed to beat fatigue and promote long-lasting health!
- 2-3 Stalks of kale, de-stemmed and chopped
- ½ Cup of arugula
- 2 Radish, sliced
- ½ Avocado
- 1/4 Red beet, roasted and diced
- 1 Stalk of celery, chopped
- 1/4 Cup Aronia berries, fresh or frozed
- 1/4 Cup of fresh tart cherries
- 1 Tbsp chopped walnuts, raw
- 2 Tbsp olive oil
- To taste freshly-squeezed lemon juice
Organic ingredients provide more polyphenol antioxidants than conventional counterparts, but always going organic isn’t an option for everyone. If you can, choose organic-certified produce and proteins for nutrition, the positive environmental impact, and to drive sustainable economic impact.
If organic produce is the exception, not the rule, for you, then you’re still getting the vast majority of the nutrition that any veggie provides. Just wash your conventional produce thoroughly, and aim to buy local to support sustainable systems in ways that you can.
For more about the “organic”, “natural”, and other claims you find on a lot of products these days, check out our blog & watch our YouTube video below: Label Honesty - Is Your Body in Trouble.
If you are looking for other ways to consume 100% organic fruits and veggies. We want to share that Resync is coming out with 100% organic smoothies.
Each one contains:
- ½ of the daily value of fruits & veggies
- 5 grams of fiber from Aronia berries.
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What are the Healthiest Salad Ingredients?
This list will help you max out your health without breaking the bank on steeply-priced superfoods.
1. The Right Leafy Green & Red Veggies
Most vegetables you find in a salad are powerhouses of energy for your body. Green and red leafy vegetables offer the most incredible amount of nutrients with each bite!
Arugula and red spinach support blood-flow, immune-enhancing, and performance optimizing nitrates in higher doses than the poster child of dietary nitrates, beets, and do so at a lower price point. Not to mention it being one of the most affordable ways to get your vitamins and minerals!
When you consider how nutritious arugula and other green and red leafy veggies are, their value is undeniable.
2. Nuts and Seeds
Nuts and seeds fill in many of the gaps left by your greens. They count as plant-based protein, a healthy fat, and they’re high in fiber. A triple-whammy for your health!
I get the question all the time: almonds or peanuts?
In this case, although peanuts provide a good return for their low price, ultimately, almonds are worth it. Although the two are comparable in total fat content and B vitamins, almonds provide more and healthier anti-inflammatory fats and much higher levels of vitamin E.
When it comes to seeds, pumpkin seeds can top off your magnesium and other mineral levels while filling in some of the B vitamins that are lower in many leafy veggies. However, sunflower seeds are a suitable, more affordable alternative.
Hemp is the trendy poster child of healthy omega-6 fatty acids and many other benefits, but good old flax seeds provide much of the same nutrition at a fraction of the price.
3. Complete Proteins
Contrary to popular opinion, salads can be a great way to get all the protein you need in a meal.
Animal-based proteins offer benefits that are hard to match in the plant kingdom, but even a vegan salad can give you enough of the right types of proteins to thrive.
For vegan salads, pair a nut, seed, or grain with a bean to get all nine of your essential amino acids. For example, if you start with almonds, pumpkin seeds and/or buckwheat (or really, any ancient grain will do), then add chickpeas, beans, or lentils to get the best protein from plants. This is called “complementary” proteins.
For vegetarians, it’s hard to beat the protein power of a hard boiled egg. There are few, if any, more budget-conscious protein sources than that! Small amounts of soft cheeses provide a complementary form of vitamin K that’s hard to find in the plant world.
If you’re a meat eater, moderate portions (about 4-8 ounces, depending on your needs) of animal proteins provide the finishing touches to an already hearty salad. Aim for organic, or at least grass-fed. The motto “less meat, better meat” certainly applies to your health! (Learn why, here.)
4. Healthy Fats
You can add extra virgin olive oil to taste - and don’t be bashful! One of the largest nutrition studies ever done on humans showed that 1 liter per week on top of an otherwise healthy diet led to major improvements in heart health and metabolism. The polyphenols in extra-virgin olive oil hold so many potential benefits that it’s no wonder it forms the cornerstone of one of the most popular, most healthy diets: the Mediterranean diet.
Avocado oil is another healthy fat to consider that doesn’t get into the high prices of specialized oils. High-oleic safflower oil is made from safflower that’s been bred to provide a specialized spectrum of oils, the designer price being the only drawback.
If you’re on a major budget, canola oil provides all the healthy fats you need, but the refining process strips canola of its health-granting polyphenols so stick with less processed varieties. Splurge on the flavorful benefits of extra virgin olive oil when you can!
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Summary and Highlights
A few tips go a long way for optimizing your salads for nutrition:
- A salad every day tops off the nutrients that are most commonly missing in Western diets.
- Optimize any salad by getting high-fiber veggies, a complete protein, and ample healthy fats.
- For vegans, complete the proteins in your nuts, grains, and seeds with those in legumes and beans
- Green and red leafy veggies offer the most nutrition of almost any food on the planet.Pumpkin seeds are powerful sources of multiple vitamins. Sunflower seeds work too!
- It is probably best to upgrade from peanuts to almonds. Walnuts and other nuts are great options too!
- Make your salads heart-healthy by adding the calories you need for energy with generous amounts of extra virgin olive oil!
Fill your plate with the most affordable, most nutrient-dense foods known, and you’ll set yourself up for health and happiness!
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Resync is backed by research. That’s why we break down complex science into practical takeaways you can use today. When you have the right information, you are empowered to make the right decision for you.
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Helping you lead a healthier life,
-The Resync Team
Barbara Depta, Resync CEO
Detrick Snyder, MPH, RDN
This content is for general informational purposes only, and does not constitute the practice of any professional healthcare service, INCLUDING the giving of medical advice. No provider-patient relationship is formed. The use of this information, and the materials linked to this content is at the user's own risk. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should abide by the advice of their healthcare provider, and should not disregard or delay in obtaining medical advice for any medical condition they may have.
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