Mason Jar Salads

Mason jars are super versatile, whether they're being used to hold your summery cocktail, or being used a decorative centerpiece for your outside BBQ or as I will go into more depth, hold your salad!   In this blog post I will be detailing how to use a simple mason jar to hold your healthiest greens and next healthy meal in five very simple steps!!

1. Choose your Dressing. The secret to a great mason jar salad lies in the layering, so why not start with a simple and light dressing? If you are planning to consume your salad within a day or two, the dressing can be the first layer starting at the bottom--all you will need is about 1-3 tablespoons depending on the size of your salad. Although there are a lot of light and healthier store-bought dressing options, making your own dressing is the best way to ensure the healthiest ingredients are going into your body.

2. Chop your resilient Veggies. When layering your ingredients in your jar, you will want to put your most resilient ones on the bottom--meaning ones that won't get soggy and can hold their own when having more and more layered on top of them. Raw onion, bell peppers, carrots, cucumbers, snap peas, grape tomatoes, olives and artichoke hearts are just some examples. If you want to add some fruit to your salad grapes and diced apples hold up rather well--drizzling some lemon juice onto the apples first will keep them from browning.

3. Pack on the protein. Adding protein to a salad is the best way to ensure you stay fuller long after you finish eating. Choosing lean protein such as chopped hard-boiled eggs, diced chicken breast, canned tuna or salmon or even cooked beans or chickpeas, is the way to go. Your protein would be the next layer to your salad on top of your resilient veggies.

4. Grab your Greens. Next step is to cover your veggies and protein with a good handful (or two) of greens. You want to pack them tightly, this will help keep the ingredients in place. Darker greens pack more nutrients so skip over the iceberg and opt for mixed greens such as kale, spinach or spring mix with chopped romaine for some crunch.

5. Top it all off. Your mason jar should be mostly full by now with all the layering, now to top it all off with your favorite toppings--croutons, shredded cheese, nuts, seeds or even berries or sprouts. Now it's time to dig in--you can enjoy it straight from the jar or you can dump it onto a plate or a bowl and enjoy!! Also, don't forget to pack a fork if you are eating this on the go!

These affordable and portable jars come in different sizes and are super easy to find. They come in all different sizes, in order to get the full effect of this mason jar salad, you should opt for a few of the larger quart-sized jars. You can order them online or you can visit your local Bed Bath & Beyond, Walmart, or Target. Nowadays you might even be able to find them at your local grocery or hardware store. The great thing about these mason jar salads are that you can prepare them ahead of time--as many as you would like!!

ENJOY!!

CrossFit: Is it for you??

CrossFit. The hottest new trend in the exercise world. I'm sure a lot of you have heard of it or know someone who does it, and maybe at one point you have asked yourself....is it for me??

In this post I will be outlining CrossFit and hopefully by the end you will have a better understanding and be able to make an educated decision to try it out or skip this exercise trend.

CrossFit busted onto the scene about 14 years ago but in recent years has become much more popular in the exercise and fitness community. Created by Greg Glassman, his intention was to simply help develop an 'increased work capacity across broad time and modal domains.' CrossFit is engineered to help you develop multiple skills and strengths at varying levels of intensity and time--it won't make you the strongest person on the planet but you will become stronger, faster and able to do more. In a typical CrossFit class, you will participate in the workout of the day or WOD as it is referred to in the CrossFit community, which will include a metabolic conditioning session. In this met-con session you will try and get as may rounds or reps as you can in a given amount of time. The movements, reps and other details will always vary so you will never know what to expect.

Unlike your stereotypical gym filled with machines, dumbbell racks and miscellaneous equipment--your typical CrossFit 'box' will include a smaller array of barbells, plates, lifting platforms, ropes, rings, medicine balls, kettlebells and pull-up bars. At your local box you will get more personal training and freedom to lift how you want without worrying about dropping your heavy deadlift or getting yelled at for grunting.

Since CrossFit isn't your typical gym, it may not be right for you depending on your fitness goals. If you would like to be more fit strong, athletic and more mobile then CrossFit can definitely help you with that. However, the idea behind CrossFit is to become a more rounded person, athletically, rather than specializing in something--like toning your arms or strengthening your core. So if your exercise goals are to specialize or focus on one specific area, CrossFit may not be the right choice for you.

For some people the hardest part will be actually getting into the box for your first workout and actually performing. Luckily, the WOD are infinitely scalable--so if you can't do the workout prescribed, you will be asked to do what you can. No one will ever force you to do something you are unprepared or don't want to do--a trainer will walk you through the movement before you are asked to perform them. CrossFit is great for challenging you to do more than you think you can do and for determining your weaknesses.

Another thing to consider is that CrossFit boxes are more expensive than your typical commercial gym. Although they sign up fewer people, CF boxes seem to have a better attendance because people really enjoy their experience and want to go back. During your first few weeks, you will definitely be challenged and pushed to your limits. You'll do things you never heard of and new variations of challenging lifts as well as exert more energy than you're used to. Again, CrossFit isn't for everyone--if there is something you don't like; a trainer, a specific box or a workout--don't go back, it's that simple.

To sum up everything, CrossFit is a great option for someone who is looking to join a community of people who want to become an overall more fit and well-rounded person physically. Although, it is more expensive, you will get so much out of it. If you are looking to challenge yourself and really push yourself to your limits, then consider including CrossFit into your exercise regimen.

I hope I have cleared up some questions and concerns about CrossFit and given you clarity if you were on the fence about trying it out. It doesn't matter how you do it, but be active and get yourself moving everyday!!

ENJOY!!

Dry Skin Remedies

Hello everyone!! I apologize for the delay since my last post...so many things have happened--Christmas, New years, my birthday and most recently St. Patrick's Day. This winter seemed like it was never-ending but I think that winter is FINALLY over and spring has sprung!! 

With the weather warming up, and the spring clothes finally coming out of storage some people are left with their dry skin winter. In this post I will be talking about ways to rehydrate your skin after these rough winter months.

1. Gently cleanse. When it comes to your skin, a soap less cleanser for your face or body is the better choice. Toners, peels and alcohol-containing astringents can dry out your skin so go easy on them. Products that contain deodorant or antibacterial additives can be harsh on your skin--you may want to consider using gentle soaps that are fragrance-free. Cleansers that contain ceramides are also a great option because ceramides are fatty molecules that make up the outside barrier of your skin. They help skin to hold in moisture--some skin care products use synthetic ceramides to replace the ones lost with age. 

2. Warm, NOT Hot. Sometimes nothing feels better than a steamy shower, but the hotter the shower, the more damage it does to your skin. Hot showers strip your body of its natural oil barrier and you need that barrier to help trap in moisture and keep your skin smooth and moisturized. So dial down the temperature and don't linger too long, if you start getting pruney fingers, you have overstayed your welcome. Some dermatologists suggest that showers and baths should last no longer than 10 minutes.

3. Shave Responsibly. Shaving, although a HUGE pain in the butt, is a necessity of being a woman--especially during those summer months. The act of shaving can irritate dry skin and as you shave away your unwanted hair, you are also scraping away natural oils. The best time to shave is after you shower--hairs are softer and more pliable after bathing, which makes shaving much easier. Always use shaving cream or gel and shave in the direction your hair is growing to protect your skin. You also want to make sure that the razor is sharp, as a dull razor will cause additional irritation--change your razor blade often and if you are using a blade you haven't used before, soak it in rubbing alcohol to clean it.

4. Cover up. Although the sun is starting to really shine, the temperature is still on the colder side--sun damage is one of the main causes behind dry skin, wrinkles and skin roughness. You can prevent that damage by wearing a broad-spectrum SPF 30 sunscreen year-round. In cooler weather, be sure to dress in layers to prevent overheating and perspiring, which can both irritate the skin. To soothe and prevent chapped lips in the winter, use a lip balm with SPF 15 sunscreen and cover your lips with a scarf or hat. In the coming summer months, wear lights and loose clothing when out in the sun and protect our neck, ears and eyes by wearing sunglasses or a wide-brimmed hat. 

5. MOISTURIZE. Soothing dry skin and keeping it moist can be done via the simplest of moisturizing products--petroleum jelly, mineral oil or cream/lotion are great moisturizers. If you like a richer moisturizer, choose one with Shea butter, ceramides, stearic acid or glycerin. These ingredients are great for replenishing your skin barrier. Having a moisturizing routine is a great way to ensure that your skin is always moist and glowing. 

--Start with washing your face with a non-soap cleanser, one with ceramides to replenish the skin's outer layer.

--Pat your skin dry instead of rubbing, which can irritate and strip your skin.

--Apply a thick moisturizer to slightly damp skin within minutes of bathing to trap in moisture.

--Moisturize your hands every time you wash them so that your hands don't dry out.

  

6. Invest in a humidifier. Cold and dry air is a common cause of skin dryness and irritation. Heating your house keeps you warm but it also removes moisture from the air, which can make dry skin even more dry. To replenish the missing moisture quickly and easily, use a humidifier in your bedroom. 

Develop a routine and constantly moisturize to ensure that your skin will not dry out. In the warmer months make sure to use a moisturizer with SPF to protect you from harmful rays. So look forward to the summer months with a smooth and moist complexion!