A plate of salad

How to Make a Salad

A salad is supposed to be served at the beginning of a meal, but you can have it as the main meal if you make it big. A salad should be made of vegetables and fruits, and it is an excellent way of giving your body more vitamins and nutrients. Making a salad is easy. It is as simple as picking your best fruits and vegetables washing them, putting them on a plate and dressing them up with a flavor of your choice. Below is a step by step guide on how to make a salad. Read on.

Start with Leafy Greens

Leafy greens are a good source of fiber, and they are low in calories. Some examples of leafy greens which can be used to make salads include, spinach, butter, lettuce, romaine or escarole. Darker greens contain more nutrients.

Raw Vegetables

raw vegetablesThe leafy greens should be used as the bed. After you have had enough, add fresh vegetables. Some of the fresh vegetables used include tomatoes, broccoli, cucumbers, cauliflower, snap peas, carrots, beans and many more.

Add Berries or Fruits

Among the main berries used for salads include raisins, blackberries, blueberries, raspberries, apple slices, and pomegranate arils. The above fruits contain high amounts of vitamins and antioxidants. You can add the berries and fruits at the same time or add at different servings.

Sprinkle a Few Nuts

If you love a crunchy feeling in your salad, you can sprinkle a few nuts after the protein. Cashews, walnuts, and pecans are examples of nuts which can be used in salads. Walnuts are good sources of omega-3 fatty acids, and all types of nuts contain proteins and fatty acids which are good for the heart.

Add Proteins

Eggs, proteinsIf you are not a vegetarian, you can add a little protein to your salad. A slide of egg, lean beef, fish, chicken or strips of cheese are good sources of proteins. Make sure to watch your portion size and do not include fried meat in your salad.

Salad Dressing

The last thing to do is to dress your salad. A tablespoon of regular salad can be used for dressing, but they contain high-calorie levels. To reduce the calories, you can invest in low-fat salad dressers. If you cannot get the dressers or you do not want to use them for any other reasons, squeeze lime juice or lemon.…


Top outdoor sports that are healthy

Outdoor sports are among the best activities for people who want to lose weight and live a healthy lifestyle. Apart from the fun that comes with them, they work out various body muscles so that you burn muscles and get a stronger body. Just look at people who are regularly involved in these sports, and you will acknowledge that they are among the fittest people. They also live long, and rarely fall ill.

If you have been wondering why some people insist on playing outdoor games even when they are advanced in age, it is because it is not only the fun that they are looking for. They also want to break away from the traditional workout methods that have become boring. Here are the top outdoor sports that are healthy.

Top outdoor sports that are healthy


dfggdfgfdgfdgfdgCycling is a perfect way to workout out the muscles on your thighs, both the front and back. It also firms the muscles in the calf and the entire leg. In addition to that, you will be using your hands to control the movement and pace of the whole cycling journey. Therefore, you can expect to have those muscles firmed too. Your back can also be made string thanks to cycling. The best part is that as you navigate the track, you also will be learning how to keep your mind focused. It is something that can lead to better mental health, and make your life better.


If you thought people who swim do so just for the fun of playing in a pool of water, you need to think again. These people engage almost every muscle of their body in swimming even the smallest distance. It is the reason why this is one of the most tiring activity. Therefore, next time you want a full body workout, think of getting your swimsuit and heading to the pool. Another way that it helps to improve your health is by making you breathe deeply after you are done. By doing this, you allow the lungs to take in more air which is then supplied in plenty to all the internal organs and makes them function even better.


hjhgjhgjghjFind a mountain or even a hill near you, get a group of friends or family, and go hiking. You will notice that by the time you get to your highest target, you will be feeling like someone who has just come from the gym. Even when you decide to climb at a low speed, you still will be exhausted before long. It does not mean that climbing down is an easier task. Some people find it more challenging to walk downhill than uphill. The best part is that while you do it, you boost the performance of your body organs, and avoid diseases.

Other outdoor activities that can improve your health include beach volleyball, tennis, golfing, and running. Your choice should be determined by the ones that are best for you because not everyone likes the same sports. The idea is to combine fun with exercise to be healthy.…