Alexandra Tugade

Mason Jar Salads are such a clever idea, and I commend the first person to think of this. The whole idea, is that you layer the ingredients, so that the salad stays fresh and the greens don’t get soggy from sitting in dressing. 
Place the dressing in the bottom of a mason jar, followed by nuts, vegetables and fruit, then greens, and seeds. The denser, heavier ingredients should be on the bottom of the jar so as to not squish everything down. 
You can make an entire week’s worth of salad in one go, and store the mason jars in the refrigerator. Your lunch is ready to go in a sealed jar to throw - carefully because it’s glass - into your lunch bag. What a great way to take the weekday load off of making lunches for work and school. 
Try this simple salad: 
Add each ingredient in the order listed, into a mason jar:
Balsamic Vinaigrette  Carrots, thinly sliced Apples, cut into matchsticks  Mixed greens Pumpkin seeds 

These Peanut Butter Oat Balls are made with just 3 ingredients, and are a perfect healthy snack to take on the go. They are easy to make, and can be stored in the refrigerator for up to a week. 
Peanut Butter Oat Balls are:


Gluten-freeDairy-free Soy-freeSimple



Here is the recipe for Peanut Butter Oat Balls:

Ingredients:
3/4 Cup Natural Peanut Butter 3 Tbsp Maple Syrup 1 Cup Oats 


Method: 
In a medium saucepan, heat the peanut butter and maple syrup over medium heat, stirring often. 
Cook for approximately 2-3 minutes until peanut butter starts to thicken and smell like toasted peanuts.
Remove from heat. 
Stir in the oats until combined.
Using your hands, press the mixture into 3/4” Balls, and place them on a small baking sheet. 
Freeze for 15-20 minutes then transfer to an airtight container and store in the refrigerator.

High Intensity Interval Training ("HIIT") workouts have been proven to be extremely efficient. Aside from the convenience of being able to do a workout in a short period of time (which works great for any busy schedule), the fat burning aspects of HIIT style workouts make them pretty enticing.
Doing a ten or fifteen minute workout isn't going to yield great results if you take it easy. High intensity interval training workouts are exactly that, High Intensity. Ten to fifteen minutes of giving it your all. Raising your heart rate into the cardio/aerobic levels while doing strength training is a great way to burn fat, and build muscle. This helps build your metabolism and is shown to continue to burn fat for the next 23 hours following a workout.
Exert your maximum energy for a shorter period and get maximum benefits from High Intensity Interval Training. Another great part about these workouts is the lack of equipment needed. Bodyweight exercises mean you can do your wor…

You may already know that 50-75% of your body is made up of water, so it should come as no surprise that we all need to drink plenty of water and stay hydrated! Our bodies use water to function properly everyday, and when we exercise, we expel even more water through sweat. The more water you use, the more you need to replace. I'm not saying you need to drink 50% of your body weight in water every day - you may actually drown yourself - but you should be drinking plenty of water to stay hydrated and keep your body functioning at optimum levels. So, how much water should you be drinking?