Skip to contentThe Blessing of a Salad a DayI've shared with you that I'm still in the middle of a weird health crisis. It began with a droopy eye. Then an MRI to rule out stroke, aneurysm and a tumor. Then a mass found in my lacrimal (eye) gland. Then an erroneous diagnosis of lymphoma and now a "guess" diagnosis of auto immune (sarcoidosis), It's amazing how being really scared about your health can send you on a deeper health journey. During my few weeks of cancer diagnosis I started following a program started by Chris Wark (His book Chris Beat Cancer is amazing) which included a smoothie and 2 huge salads as your daily meal intake. I spent last Thanksgiving eating JUST a huge fresh salad. And so because of the many health benefits of raw whole fruits and vegetables  I thought our challenge this week-  would center on SALADS.According to Health and Wellness writer Rebecca Strong as far as foods go, salad has a superstar reputation, and it's practically the poster child for weight loss and healthy eating. Whether you're trying to fight a serious disease, up your intake of fruits and vegetables, are wanting to shed some pounds, or are simply in the mood for a filling meal that will curb your cravings you can't go wrong with a salad. But what happens to your body when you eat a salad every day? According to the current Dietary Guidelines for Americans 2020-2025, adults should be eating at least 2.5 cups of vegetables per day (I would set that higher if you are battling serious illness). Unfortunately, the CDC reports that only one in ten American adults actually eat their recommended amount of vegetables on a daily basis. Salads are a great way to "Eat the Rainbow" as they include a variety of fruits and vegetables. It's important to eat a variety so we can consume as many helpful nutrients as possible. And one way to get multiple produce items in one dish is with a salad.Not all salads are created equal and some fast food salads can pack more than 2,000 calories in one bowl so be careful of high calorie add ins like fatty salad dressing, mounds of cheese and croutons or crisps. So be careful when you build your own healthy salad So what are the benefits of Salad? You'll absorb a lot of vitamins.ShutterstockAs long as you're incorporating a wide variety of ingredients (different types of vegetables, fruits, beans, legumes, nuts and seeds, protein sources, etc.) and regularly switching things up, that daily salad can easily be a nutritional powerhouse that supplies many of the vitamins and minerals your body needs.It will aid in your weight loss journey with fiber Fiber's benefit on weight loss is multifaceted. For one, it can help slow down the rate of digestion and make you  feel full much longer than foods high in refined carbohydrates or added sugar. This can help you curb cravings and stop from over-indulging on calorie-dense snacks. Another way it can help with your weight loss goals is by promoting a healthier gut microbiome, which has been connected to greater weight loss..When it comes to eating a salad specifically, a 2004 study found that when people had a small first-course salad before the rest of their meal, they consumed 7% fewer calories, and when they had a large salad beforehand, they consumed 12% fewer calories. So, by always starting your meal with a salad, you may avoid overeating other more calorie-dense foods.You'll keep your brain young.ShutterstockAiming to eat salad every day is a great way to make sure your brain stays in good shape. In fact, a 2018 study found that eating one daily salad improved the memory of elderly people by as much as 11 years. Even just half a cup of salad was enough to slow the rate of cognitive decline.But, keep this in mind: Researchers found that those who specifically ate leafy greens had the memory function of people significantly younger. So, grab some kale, spinach, or collard greens and throw together your ideal salad creation for better brain health.You'll likely feel more regular.Speaking of insoluble fiber, Keatley says this type of fiber attracts water as it moves through your digestive tract—thus helping to soften your stools and making them easier to pass. This means that once you've given your body time to adjust to this introduction of fiber, your daily salad habit may then help keep constipation at bay.By the way, insoluble fiber doesn't just normalize your bowel movements. According to the Mayo Clinic, high-fiber diets lower your risk of colorectal cancer, because when fiber ferments in your colon, it has been found to have a protective effect.You may live longer.According to  Harvard Health, while "no single fruit or vegetable" can provide all of the nutrients your body needs, a variety of produce can ward off a host of diseases. That makes the salad a superb choice for living a long, healthy life.How important are vegetables? A 2016 meta-analysis published in JRSM Cardiovascular Disease determined that eating more leafy green vegetables was associated with a significantly lower risk of heart disease. Additionally, a 2017 Study also suggested that piling on the veggies every day could prevent premature death. They found that eating 10 portions per day was associated with a 24% reduced risk of heart disease, a 33% reduced risk of stroke, a 28% reduced risk of cardiovascular disease, and a 13% reduced risk of total cancer. That's plenty of reason to eat a salad every day.Here is the recipe for Chris Wark's cancer fighting salad THE GIANT CANCER-FIGHTING SALADPosted by chrisbeatcancer on July 17, 2010 · 9 Comments To strengthen your body’s ability to fight cancer here is what author Chris Wark ate. :The biggest baddest healthiest salad on the planet!It consists of raw organic vegetables, sprouts, seeds, nuts and homemade dressing.This salad is super healthy, delicious and will fill you up without zapping your energy.According to Chris "The raw vegan diet was a huge part of my anti-cancer strategy and I ate this salad every day, sometimes twice a day, during the first few years of my chemo-free cancer battle.I wanted to put as many vitamins, minerals, nutrients and enzymes into my body as possible and there’s no better way than juicing and eating fresh raw organic fruits and vegetables."Now there’s really no secret formula to this salad, but there are some guidelines to follow:Absolutely no cheese, meat, fruit, or store-bought salad dressing.It is important that you use organic produce, which is free of toxic chemical fertilizers and pesticides.And of course wash everything before you eat it. Then just chop it all up and throw it in a bowl!Note: You’re gonna need a bigger bowl.The Giant Cancer Fighting Salad-I like to start with some dark green lettuce: Arugula, Spinach, Baby Romaine, Kale, Mache, etc.  Most folks think of salads as a bowl full of lettuce.  I’m light on the lettuce, heavy on the vegetables.(Note: avoid iceberg lettuce, it has almost zero nutritional value.)-Broccoli-Cauliflower-Slice of red onion-Purple cabbage-Squash-Zucchini-Artichokes-Red, Yellow, or Green Peppers-Shiitake and Bella Mushrooms-1/2 an Avocado-Raw Sunflower seeds (sprouted is better)-Raw Almonds (sprouted is better)-Sprouted Garbanzo Beans-Sprouted Mung Beans-Sprouted Lentils-Other Sprouts: Alfalfa, Brocco, etc.I like to top it off with either Sauerkraut or KimchiNow don't worry I'm not going to require you to eat a Chris Wark Salad every day but our daily bonus challenge is going to be:1. Eat a fresh vegetable salad daily2. Include at least one healthy green3. Add in at least 4 other fresh whole ingredientsAnd just a couple of tips you might not have considered1. You can eat salad for breakfast2. Home made dressing is superior (I just mix 1 part olive oil with 2 parts balsamic or apple cider vinegar) 3. You can eat your salad with zero dressing (you eat other vegetables without dressing)4. Salad eaten without dressing can be eaten while driving- just like you might eat French fries.Skip to contentSkip to contentMind + Body