Iron Butterfly Pilates Wellness News
Issue #1


Welcome to the first edition of Wellness News! Each week you will receive a burst of wellness sunshine straight to your inbox. What can you expect? Anything from recipes, to healthy lifestyle inspiration, fitness tips, stress-busting exercises and anything that make life sweeter, better and healthier, which I think you might enjoy.

My goal is to create content that YOU WANT TO READ, so please reply to this email with the topics you love and the questions you would like answers for.

Until next time, have a well and happy week.

Sincerely,
Jennifer Dene Buchanan
Iron Butterfly Pilates Wellness Director.
Make Ahead Lunch - Salad Jars

As you know, being prepared is half the battle when it comes to healthy eating. On the weekend I take an hour to prepare meals and snacks for the days ahead. This helps to maintain healthy habits, but also saves me a bunch of time during the work week.

At a recent cooking class I attended, we made jars of salad (like the ones in the image above). I was wowed with how easy, and pretty, this idea was and I have been bottling my lunch ever since.

The key to making salads that will keep fresh in the fridge for up to 3 days is layering. Place your wettest ingredients at the bottom and layer up to dry. Give it a good ol' shake to toss everything through right before serving and you will never have another soggy lunch salad again!

Here are some of my favorites this week, in order of how I layer them:
  • Dressing I prefer to pack my dressing in a small container on the side. Collect and reuse containers from takeout joints that give you extra dipping sauce! This ensures a non-soggy salad.

  • Grated vegetables (beets, carrots, zucchini)

  • Firm Grains (blackbeans, brown rice, lentils, chickpeas)  
  • Proteins and cheese (tin tuna,  hardboiled eggs, fetta cheese) If preparing in advance, keep protein and cheese separate until the day of serving and layer on top.
  • Soft Grains and Seeds (quinoa, almonds, walnuts, pepitas)

  • Soft vegetables (whole cherry tomatoes, diced avocado)
  • Salad Greens (use your hands to tear the greens into bite sized pieces). 

Leave a space at the top of the jar free, to allow room to shake and toss the salad. I prefer to use quart sized jars with a wide mouth, it makes it easier to fill and eat. Whether you take these to lunch for work or have them prepared for weeknight dinners they are sure to boost your salad consumption and save you a lot of time. 
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