There is No Way to ‘Ruin’ a Salad: You don’t have to be perfect to nourish your body

TDB Fitness Newsletter 6/6/2021

Have you ever heard someone say that using heavy dressing “ruins” a salad? Do you force yourself to buy the tasteless, low-fat Ranch out of calorie-guilt? Hopefully this week’s recipe will inspire you to think less and enjoy your food more.

A photo of the salad ingredients on our unusually clean countertop.
A photo of the salad ingredients on our unusually clean countertop.

Tip of the week:

Eat the damn Ranch

I remember very clearly when I was in middle school and McDonald’s started selling salads. That’s the first time I can place hearing the diet-culture party line, “If you’re just going to put high calorie dressing on it, you might as well not eat a salad.” Even though I do believe ordering a salad is a complete waste of a McDonald’s trip (fast food is a special treat in our household), I’m here to tell you that party line about salads is bullshit. This post is dedicated to reframing this toxic salad perspective.

First of all, calorie guilt is one way our toxic diet culture perpetuates itself. By making us scared of calories, our food industry can sell us a whole range of low-calorie/low-fat food options that aren’t even necessarily good for us. But we need calories to live, y’all. A “calorie” is just a unit of measurement for energy. When we eat and drink, we put calories into our system so our body can burn them for energy. This energy is what gets us up in the morning, keeps us on our feet all day, and fuels our workouts. Without calories we literally wouldn’t be able to live. If you’re gaining weight, you’re eating more calories than you’re burning by working out. If you’re losing weight, you’re eating less calories than you’re burning by working out. It’s really that simple.

See Vinnie make the recipe here!

Diet culture wants us to obsess over calories so we can preoccupy ourselves with losing weight, rather than being healthy. In 2019, the U.S weight loss industry was worth $72 billion. But here’s the thing, adding a high calorie dressing to your salad does not cancel out all the other healthy things you put in it.

This week’s recipe contains chicken breast, avocado, lettuce, bell pepper, and any other vegetable or fruit topping you want to make it your own (I always add green olives). These food items will continue to be good sources of fat, protein, vitamins, and yes, calories, regardless of the dressing you put on it.

As born Michiganders, Vinnie and I have a weak spot for Ranch dressing. It is true that choosing a vinegar and oil-based dressing is healthier for you. And we often opt for those choices as well. But, at the end of the day, if Ranch dressing is what it takes to get you to eat a salad, then eat the damn Ranch!

Grilled Chicken Chipotle Bowls

Ingredients:
  • Frozen chicken tenders x8 (we buy the bag from the freezer section for ease and convenience… You can throw them right on the grill from the freezer)
  • 2 avocados
  • Greens of choice (we use Romaine because I’m a child and I won’t eat any other raw greens)
  • 1 chopped bell pepper in color of choice
  • A handful of shredded cheese
  • Ranch dressing
  • Chipotle sauce or hot sauce depending on taste

Wash and chop lettuce, place on bowl or plate

Cook chicken tenders on the grill or stovetop until cooked all the way through (no longer pink inside). Season with salt and pepper. Add any other seasonings you want; cumin, paprika, chili powder, cayenne, garlic… all good options.

Chop chicken, avocados, and bell pepper. Toss with lettuce.

Sprinkle with a handful of cheese.

Top with dressing and hot sauce of choice.

(Vinnie and I are really lucky and we have a friend that makes us the most delicious chipotle sauce in the world. However, you can find basic chipotle sauce or your hot sauce of choice in most grocery stores.)

Feeds 2 adults.

Team Announcements

Freebie Friday

Our next Freebie Friday will take place on Friday June 11, 2021. That means that 6/11 will be a Full Body workout, and that Saturday 6/12 will be Leg Day. Please share our public Facebook page with anyone who may be interested in joining the Team!

June Happy Hour

We would love to make one evening workout + cocktail hour a monthly TDBFit event. June’s Happy Hour Workout will take place the evening of Thursday June 17th at 7pm. We will follow with a cocktail hour via Zoom. 21+ only.

Outdoor Workout

Saturday June 19, 2021 we will have our first outdoor, in-person workout. Meet us and the Team at ITC Community Sports Park in Northville, MI at 9am on the 19th! Bring water, a yoga mat, an interested friend, and your game faces. We will do a customary Saturday full body workout + mobility flow.

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