The Mason Salad

The secret to building the perfect salad in a mason jar is all in the layering. By following this order (along with proper storage and refrigeration), your salad can last 3 - 5 days:

  1. Start with the dressing on the bottom. Putting the dressing at the bottom prevents the salad from getting soggy and when it’s time to eat, it’s easy to mix.

  2. Add protein such as beans, edamame, tofu, tempeh, fish and whole grains like quinoa or brown rice. This adds a layer between dressing and veggies, helping to keep things fresh.

  3. Pack in the veggies. Here is your chance to get creative with diced tomatoes, chopped bell peppers, sliced mushrooms, and much, much more.

  4. Top with leafy greens. To preserve the freshness of your meal, add the leafy greens like lettuce, spinach, or kale to the top of the jar.

  5. When ready to eat, shake it up, stir it around, and enjoy it!

Recipe Inspiration: Make an Italian Salad with Italian dressing, pepperoncinis, chickpeas, olives, car...

The term gastritis is used in the medical profession to refer to inflammation, irritation or erosion of the lining of the stomach. Symptoms of gastritis include: abdominal bloating, abdominal pain, indigestion, hiccups, vomiting, and loss of appetite. Usually, when a client is talking to me about stomach issues, they are describing one or all of the above.

In most of my blogs, I focus on the positive things first. I like you to know what you CAN do to change your health and well-being. However, I also believe knowledge is power. Being aware and informed on what’s hurting your gut is just as important as knowing how you can heal and repair it.

Here are a few of the most common nutrition and lifestyle factors that contribute to stomach pains such as: bloating, gas, nausea, loss of appetite, heartburn and more.

Non-Steroidal Anti-Inflammatory Drugs (NSAIDs): While there is a time to take NSAIDs, they are not intended for long term use. Side effects can include: heartburn, gas, stomach pa...

Good Source of Vitamin C: Traditionally made with vitamin C rich foods such as tomatoes, onion, jalapenos, and lime juice. As a water-soluble vitamin, Vitamin C is important for a variety of health-boosting functions including collagen production, protecting against cell damage, boosting the immune system, fighting infections and preventing gum disease. To maximize the nutritional benefits, as well as vitamin C absorption, it's best to make with fresh ingredients and serve raw.

Promotes a Healthy Heart: As a plant-based food, it's naturally low in cholesterol. Salsa is also an excellent source of potassium, which helps to reduce blood pressure and regulate fluid balance. To get the maximum nutritional benefit, it is best to eat fresh salsa instead of canned alternatives, which can be very high in sodium.

Low in Calories: Salsa is a waist watchers favorite topping. Not only is it low in calories, but it's sure to add flavor and spice to whatever you desire. Two tablespoons of salsa contai...

Pineapple: One cup of pineapple contains 131% of your daily vitamin C needs and is an excellent source of vitamin B6 and zinc. Pineapples also contain the enzyme bromelain, which really makes them stand out as a anti-inflammatory food! Including pineapple in your regular nutrition plan not only helps combat inflammation, but it can also help heal injuries, aid in muscle tissue growth and repair, and boost your immune system.

Brazil Nuts: These giant nuts contain a variety of healthy fats, vitamins and minerals and are associated with decreasing inflammation. In particular, Brazil nuts are high in the essential trace mineral, selenium. Selenium is known for its antioxidant properties that fight free radicals, helping to decrease inflammation associated with strenuous workouts. You can meet your selenium requirements with just one to two Brazil nuts a day.

Tart Cherries and Juice: Many athletes are replacing their traditional sports drinks with tart cherry juice, and for good reason. Not o...

BiteSnap (1.5.7): A food tracker designed to log meals and track calories through pictures. It’s as simple as taking a picture of your plate and uploading it to the app. BiteSnap then uses artificial intelligence to recognize what food items are in the photo to calculates the calories and nutrients. You can also personalize your experience by importing data from your phone’s health app or manually enter weight, height, age and activity to calculate a target calorie level.

Real Plans (ios version 7.6): A customizable meal planning app that provides healthy and seasonal recipes. Includes more than 2,000 seasonal recipes with options for traditional meals and those following vegetarian, pescatarian, paleo, autoimmune and other diets. You can also include or exclude specific food groups or ingredients when creating your meal plan.

Simple Feast: Delicious, healthy, simple recipes on one mobile destination! Select from a number of categories including vegetarian, vegan, fish and seafood, mea...

1. Enhances Brain Function. Yup, it’s true - a small dose of dark chocolate may help you think better. Dark chocolate is naturally rich in the stimulants caffeine and theobromine, two compounds that can add a short term boost to overall brain function. Theobromine has been found to improve focus, concentration and visual processing of information. Dark chocolate may also improve blood flow to the brain.

2. Rich in Antioxidants including Polyphenols, Flavanols, and Catechins. The darker the chocolate, the more antioxidant power, which means the more perks for your health!

3. Decreases Cancer Risk. The antioxidants found in dark chocolate have been found to neutralize free radicals that increase the risk of cancer. Therefore, enjoying a dose of dark chocolate can help decrease cancer risk.

4. Improved Heart Health. Researchers have linked the flavonols in cocoa to decreasing cholesterol levels, blood pressure and arterial plaque.

5. Lowers Blood Pressure. The flavanols in chocolate have been...

Research has found that eating a plant-based diet can significantly improve depression, anxiety, and overall productivity. Between you and me, even if you are not struggling with the winter blues, who isn’t looking to be more productive in 2019? Isn’t that why New Year resolutions are so popular? Anyway, keep reading as I share tips on how to eat more plants to fight depression, decrease anxiety and increase productivity.

Your mood-boosting answers are in eating more antioxidant-rich foods 
Researchers have found a link between an increase in fruit and vegetables with a decrease in depression, anxiety, and overall poor mental health. Foods rich in antioxidants and phytochemicals help combat inflammation, reducing oxidative stress in the brain and let’s face it, any way to reduce stress, is a very good thing! A few foods rich in antioxidants that are also associated with a boost in one’s mental health include blueberries, raspberries, strawberries, blackberries, spinach, kale, and apple...

5 Tips to Fend off Holiday Weight Gain

#1 Sip on soup. Soup is a low energy dense food, which means it provides fewer calories per gram - therefore you can eat a nice serving of soup, relatively low in calories. Having a cup of broth-based soup before a meal can help fill you up, so you don't overindulge in higher-calorie foods.

Bonus Tip: eat soup 30 minutes before your main meal to let your stomach register your food, helping to eat smaller portions of the more calorie-dense foods being served.

#2 Move away from the munchies. When socializing, avoid positioning yourself close to the appetizer and hors-d'oeuvre spread. This will not only help keep you more engaged in the conversation, but you will also not be tempted to eat between every other word. By stepping away from the food, you can focus on the people you are with.

Bonus Tip: When you eat, serve yourself on a plate. Think about the food you are eating, enjoy the smell, taste, and flavors of the meals. When talking, talk.


The What, Why and How of Fiber What is Fiber? Fiber is an essential nutrient that digestively speaking - keeps things moving, helps you feel fuller longer.

Many parents and students are interested to know what's in the food they are being served at school. But such nutrition information has been notoriously hard to access, update, and expensive to distribute. Is there a nutrition information system for school districts that is accessible, easily understandable, relevant, and sustainable? Yes, Nutrislice ( has tackled many of these challenges.

Nutrislice communicates innovative changes taking place at a school district's foodservice operation, while providing valuable information to parents and students to effectively counteract childhood obesity or to help them deal with special nutritional needs for example. Being able to access their school’s menus on their favorite mobile device and providing instant feedback gets kids to reflect on their nutrition choices as well as more involved in what is being served at their school.

In addition to crucial nu...

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The Mason Jar Movement: 3 Foolproof Meals Anyone Can Assemble

October 13, 2019

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