May 21, 2015
by Maree
By now you’ve likely seen them all over the Internet, in magazines and on your co-workers’ desks at lunch. Jar salads have quickly become a thing because, as it turns out, they’re a perfect, portable solution for getting in your greens while on the go.
Another reason to love them? You can make four or five at a time–enough to get you through the entire workweek without having to painstakingly chop and assemble all of your salad ingredients every day.
Start with the Dressing
The secret to great jar salads lies in the layering, so it’s best to start with the dressing. After all, the longer those ingredients mingle, the more flavour your dressing will have. Make your own dressing with some olive oil, lemon juice, fresh herbs, garlic, balsamic, honey – keep it healthy.
If you’re planning to eat your salad within a day or two, the dressing can go straight into the bottom of the jar (1-2 tablespoons for pint-size). If you’ll be keeping it longer than that, consider storing the dressing separately in travel-friendly containers.
Chop Your Resilient Veggies
Resilient veggies are those that can hold their own in the bottom of the jar i.e. they won’t get soggy, lighter ingredients layered on top. Some examples: red onion (letting these sit in the dressing will mellow them out a bit), capsicum, carrots, cucumbers, snap peas, cherry tomatoes, olives. If you’re feeling a little fruity, grapes and diced apples hold up well, too – just sprinkle a little lemon juice onto the apples first to keep them from browning.
Pack in Some Protein
For a more satisfying salad with staying power, layer some lean protein on top of your resilient veggies. Some to consider: chopped hard-boiled eggs, diced chicken breast, canned tuna or salmon, and cooked beans or chickpeas.
Grab Your Greens
Next, cover your veggies and protein with a good handful (or two) of greens. Packing the greens tightly will help keep ingredients in place. Darker varieties pack more nutrients, so skip the iceberg and mix dark greens like kale, spinach, rocket or spring mix.
Top it Off
With your mason jar mostly full, now is the time to sprinkle on your favourite toppings. These can be croutons, shredded cheeses (careful with quantities), nuts, seeds and more delicate ingredients like berries and sprouts.
When it’s time to dig in, pour your salad onto a plate or into a bowl, or shake things up and enjoy it right from the jar. Just don’t forget to pack a fork if you’ll be eating it on the go!
March 21, 2015
by Maree
Salmon is an oily fish and rich in Omega 3 fatty acids. That means it’s good for your brain, heart and eyes. Quite a fish! Because of its high oil content, salmon is rich and filling, a little goes a long way.
Combine 400gm can of chickpeas (rinsed and drained) with:
2 sticks of celery
2 teaspoons of lemon zest
1/4 cup of parsley
1 tablespoon of capers
2 teaspoons of lemon juice
1 teaspoon of olive oil.
Season with pepper.
Lightly spray a non stick pan or barbeque flat plate with oil and heat on high. Grill the salmon for 2 – 3 minutes each side for medium or until cooked to your liking.
Serve the salmon with the chickpea salad and a wedge of lemon.
You could replace the chickpeas with 400gms of brown lentils.
ENJOY
March 21, 2015
by Maree
The key to introducing exercise back into our lives is to stop looking at it as something that we need to be into or interested in or good at, or have the right gear for it or be fit enough to start doing it! (I hear that one a lot), whatever excuse you’re currently using as your reason.
I’m sorry BUT exercise is a non-negotiable component of a healthy life and so instead of focusing on all the reasons why you can’t or won’t do it or never have done, start thinking of how you can develop this essential life skill or risk walking your way into obesity.
February 10, 2015
by Maree
Saturday 14th February is Valentine’s Day
If someone you love is not benefiting from the healthy heart loving benefits of a moderate weight, regular exercise and a balanced diet, then why don’t you show them you care this Valentine’s Day by introducing them to how easy it is to eat well and how much fun it can be being active!
Cardiovascular disease is still the leading cause of death in New Zealand!
Once you experience the benefits of a healthy lifestyle it’s hard to go back to your sedentary ways. For many NZ’ers who are inactive or at risk of heart disease due to insufficient exercise or unhealthy food choices, making the change can often be in the too hard basket.
So how do you give the gift of a healthy heart to someone you love through exercise? Encourage them to talk to or get information from someone who can give them good advice, just as your trainer looks after you. It’s easy to help someone you love on their way to a longer life and healthy heart. Show them you care this Valentine’s Day.
Let me know if I can help you help someone with a free consultation.
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