Green Kale Salad with Preserved Lemon Tahini Dressing
I subscribed to a fitness app three months ago and I have yet to do a workout from it. The pinch when I get charged every four weeks hurts but I haven’t canceled it because, well, I will start. And I won’t admit defeat. It’s just that starting is harder than anything else. Taking the step or leap in just feels harder than it actually is. It’s a 28 minute workout but I have 12 hours of excuses why tomorrow would make a better day to start.
I love living healthy in every which way-- spiritually, physically, mentally. But I’m a work in progress and that basically means some habits shine while others make me raise an eyebrow. And even my good habits fluctuate depending on countless factors within me and outside of me. G-d made us these rich, complex, confusing beings and though we know what’s good and right and better, well, the choices aren’t as effortless as we’d wish. And so like most of you, I ebb and flow and try and fail. And try again.
We’re in the middle of March and I can safely assume many people feel frustrated because they’ve returned to their unproductive habits or failed at one or two resolves from Jan 1. There are countless theories of why but for me when it comes to physical health, simplifying it was how I was able to integrate it the most successfully. I wanted to share the “how” with you in case you also get information paralysis from reading the latest studies and theories. I was, still am, an avid health reader. I did that detox, got rid of toxins, bought organic, tried Paleo, sprouted my grains when I was off Paleo, used pastured eggs, etc. I believe in a lot of it. And I believe that if someone has a chronic disease or illness then there are ways to heal through food. But for me, it wasn’t sustainable. Three weeks in, I’d lose interest and feel too restricted. And then I’d go out for Chinese food. But once I stopped pinning for certain results (mostly weight loss or boundless energy) then I was able to more successfully chase wellness. To go after that feeling of feeling good. And I’ve pared it down to 5 habits. When I’m on top of these five, I feel good, happy, content, capable, energetic, empowered. And they’re so simple.
Drink Water
A lot of water, half your body weight in ounces. Even if my eating isn’t up to par, when I drink enough, there’s a marked difference in how I feel. I feel full so I’m less likely to graze and snack mindlessly. In the morning, I’ll mix warm water and lemon juice to help digestion. It’s not tasty, I drink it anyhow.
Avoid Sugar and Wheat
I didn’t say eliminate, but avoid. When I stay away from these two, wow do I feel light and energetic. I try not to stress when I do have a slice of toast, a bite of cake or a square of chocolate, it’s all about balance. It’s not that sugar and wheat are bad, but they’re usually the two main players in the processed foods that feed the cravings cycle: cakes, cookies, breads, confections, etc.
Think Active
I incorporate exercise into my day. I don’t fret if I have to walk up 4 flights of stairs (less common in America than in Israel), I park far away from the entrance and walk briskly to the store, I tend to cleaning tasks like a mini marathon. I basically find tasks to help stay active. Music and dancing with the kids is a fun one.
Eat a Salad
Every day. Getting that big bowl of greens into my body every day propels me to eat healthfully and make the right food choices. Plus I feel like my skin is glowing after I’ve had my kale.
Stress less
This is ironically the most important and vaguest of the habits. But stress is kind of like that invisible offender that lurks in the background ready and able to steal the joy from life. We all have hard things we’re going through. Managing how we respond to these hard things has a tremendous impact on how we feel and the choices we make. When I’m stressed, which is often lately, because of moving and settling, I turn to comforting foods and indulgent sweets as if they can soothe the cortisol overload. They can’t. They don’t. It’s a mental shift I need to make that food won’t change how I feel. A more productive response to stress is a little more self-care (yoga, a fitness class, a walk, talking to someone, being creative, etc.). It’s all easier said than done but awareness is the beginning of change.
It takes time to integrate new habits and change old patterns. I once read that willpower is like a muscle and the more you use it throughout the day the more tired it gets. So save your willpower muscles and focus on one habit at a time. Plus if you’re a mom, you need that willpower to survive the afternoons. So just start. It’s the smallest changes, made consistently, that make the biggest impact.
Results take time. Progress is immediate.
I love eating salads. This kale one has a lot of the components I believe make a good salad: crunch, texture, flavor. The creamy tchina and pop of preserved lemons is addicting but use lemon juice for ease. You can swap out things with whatever you have on hand. Make it yours. Make it simple.
Green Kale Salad with Preserved Lemon Tahini Dressing
ingredients
4 cups chopped kale
1/2 fennel, thinly sliced
1/2 kohlrabi, cut into matchsticks
1/2 cucumber, thinly sliced
1 shallot, diced
1/4 bunch cilantro or parsley, chopped
2-3 tbsps pepitas
3-4 tbsps crumbled feta cheese
for the tahini dressing,
1 clove garlic
1 preserved lemon wedge
1/4 cup tahini
1/4 cup water
1/2 teaspoon sea salt
Directions
In a pretty bowl, arrange kale, fennel, kohlrabi, cucumber, shallot, and cilantro. Top with pepitas and feta cheese. In a food chopper, blend the garlic and preserved lemon. Add the tahini, water and salt. Blend well. Adjust thickness according to your liking. Add more water for a looser consistency or more tahini for a creamier texture. Toss salad with 3-4 tablespoons dressing. Top with feta and enjoy. To good health!