How to make a Mason Jar Salad

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Sharing some tips on how to make a mason jar salad + some of my favorite combos and recipes!

Hi hi friends! How are you? I hope you’re having a wonderful morning so far! We’re on a Disney cruise right now – I’ll report back with all of the fun and have been sharing some stories on IG! – and having the best time. For today’s post, I wanted to share a meal prep staple that I absolutely love, especially if you have a busy schedule and routine: the mason jar salad!

These are a simple yet convenient way to pack in a nutrient-dense and satisfying meal and they’re great for healthy packed lunches. One of my favorite things about them is that you can prepare them days in advance, so they’re an amazing meal prep option. I’m dedicating this post to share practical tips to help ya prepare mason jar salads that are delicious (and not soggy!).

How To Make A Mason Jar Salad

Why Put Salad In A Mason Jar?

  • It’s a single-serve lunch option
  • You can customize these salads to suit your preferences
  • You can start with the same base and then add flavor variations, so you’re not eating the exact same thing all week
  • It’s a convenient way to get in nutrients, veggies, protein, and healthy fats
  • You can make them a full-sized lunch or a side salad

How To Layer A Mason Jar Salad

Step 1

Prepare all of your ingredients. I like to have a mix of fresh greens (rotate types to get different nutrients and benefits), roasted veggies, protein (chicken, tuna, tempeh, lentils, leftover steak or salmon, hardboiled eggs, anything you like), a healthy starch (cooked rice, beans, quinoa, sweet potato or any squash, etc), healthy fats (nuts/seeds work well in these) and any extras (like dried fruit, cheese, olives, pickles or pickled veggies, etc.)

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9 ways to start your week positively (and productively)

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We all get that Monday feeling. Here are nine ways you can start your week with a more positive spin, and kick your productivity into high gear

9 ways to start your week positively (and productively)

That first day back at work after your weekend. Urg. Is there anything worse? Even if you love your job (and you’re a morning person), there’s something about dragging yourself out of bed and trying to get back into the work mindset that makes a surprising percentage of us feel anxious, lethargic, and reluctant to get started.

According to one survey, nearly 62% of us dread Mondays more than any other day of the week. We feel more tired, and even spend longer complaining on a Monday, thanks to making the most of late nights, no alarm clocks and weekend lie-ins (which can throw your body clock off), not to mention over-indulging in takeaways, meals out, and alcohol (which can leave our bodies struggling to keep up).

But what if we didn’t need to start our week off with a reluctant sigh and an excessively large coffee to get through the day? What if there was a way to kickstart your week with a boost of positivity and productivity, to help you actually look forward to your week ahead?

1. Set yourself up for success

Getting your week off to the right start can take a little bit of planning – but it’s more than worth it. Take time out at the end of your last working day to create a quick-start to-do list for your first morning back. This could just be a few bullet points of urgent tasks to take a look at, a couple of notes on any outstanding emails or comms you are waiting on ready to chase up, or an outline ready to prep yourself for a morning full of meetings.

The afternoon and evening before you head back to work are just as important. Sunday night anxiety can feel like it steals precious weekend hours from us, as we lose time to doom-scrolling, give in to the temptation to get a head start on emails, or lay awake late into the night, dreading the week ahead. To avoid the negative night-before cycle, try and do something physical. Go for a long walk, cycle, or swim. Exercise can boost our mood and improve our physical health, as well helping you to physically feel ready to fall asleep that little bit earlier.

If there’s an underlying feeling of anxiety, worry or dread, don’t ignore it. Take some time to think and ask yourself: What is it that is worrying me? Is this something I can fix now? Writing things down can be a big help, and can also be handy in tracking any unhelpful patterns or habits that you may way to address.

2. Take things slowly

Just because you’ve had a couple of days off, doesn’t mean you have to come back feeling 110% and ready to go. Be kind to yourself. Take time to catch up on emails or chat with colleagues to find out more about new tasks and priorities. Work through your to-do list. If you can, schedule in some planning

Marisa Peer on why believing that you are enough can benefit your wellbeing

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How would your life be different if you truly believed that you are enough, exactly as you are right now? World renowned therapist and creator of Rapid Transformational Therapy® Marisa Peer shares why, and how, telling yourself this simple fact could change everything, for good…

Marisa Peer on why believing that you are enough can benefit your wellbeing

I’ll confess that ‘not enough’ is a statement that has peppered many of my life choices. I wasn’t qualified enough to apply for a job I once wanted, I wasn’t clever enough to sign up to a psychology course that piqued my interest, and romantically, well there were a thousand ‘not enoughs’ that built invisible, impenetrable barriers all around me throughout my 20s.

If this resonates with you in any way, then Marisa Peer’s words could well be the antidote to the ‘not enough’ epidemic that seems to impact so many of us. With more than 30 years’ experience in the field of psychotherapy and hypnotherapy, Marisa has also developed her own therapeutic approach, Rapid Transformational Therapy®, a practice that has gained global acclaim.



Having started her career working in the health and fitness industry in the 1980s, Marisa quickly realised that there was too great an emphasis on shrinking ourselves physically and mentally, rather than loving and backing ourselves. The transition from self-loathing to self-love, she now insists, stems from upgrading your self-talk, and she’s passionate about this message.

From the development of RTT® to her I Am Enough movement, Marisa is evidently on a life-long mission to help people live happier, healthier, and longer lives. So we’re grateful that she’s sharing her knowledge with Happiful, too, and how you can begin to banish the ‘not enoughs’, by taking on board these five actionable suggestions from Marisa:

Acknowledge fear of rejection, then let it pass

When we’re born on the planet, we have one need and that’s to make it, to survive. As a baby you know that you’ll survive if you can find connection and avoid rejection. As a result, we are all scared of rejection, but the truth is that, as an adult, nobody can reject you unless you give them your consent.

Do not let rejection in, let it go over your head. If it hurts, remind yourself it’s just someone’s opinion, and it doesn’t matter. Let it go. When someone says something harsh, say something nice to yourself, tell yourself that you are a good person. Remember that people can be mean, unkind, and hurtful, but critical people have the most criticism reserved for themselves.

You have a choice every day, and not letting destructive criticisms in can actually change your life.


Trauma dumping: what is it, why is it bad, and how to get friends to stop trauma dumping?

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What is trauma dumping, why do some people do it, and what can you do to stop friends (and ourselves) from oversharing difficult thoughts and emotions at inappropriate times? We answer your top trauma dumping questions and share more about how you can set healthy boundaries with friends who overshare

Trauma dumping: what is it, why is it bad, and how to get friends to stop trauma dumping?

We’ve all experienced friendships where one person overshares. I know I’ve been guilty of it more than once in the past. Knowing where the boundaries lie between sharing your worries with friends and overburdening them with your troubles can be tough. For those experiencing trauma dumping first-hand from a friend, it can feel impossible to know when or even if you should speak out. After all, aren’t we all supposed to be encouraging each other to reach out when we’re worried or overwhelmed?

But friendship is supposed to be a two-way street. And no matter how much we care for our friends and family, we aren’t there to act as their personal therapists. So, what can we do when oversharing becomes overwhelming, and frequent trauma dumps start to take their toll on our mental health and emotional wellbeing?

What is trauma dumping?

The phrase trauma dumping (also called emotional dumping) is used to refer to when someone overshares typically difficult thoughts, emotions, stressful situations or traumatic experiences. This could happen frequently or at irregular intervals (though there is often a consistent pattern), and most often happens at a time that is considered inappropriate. For example, sharing intimate details of a bad breakup with a work colleague or oversharing details of a traumatic medical experience on social media without providing warnings or considering who may be reading and how it may affect them.

Over time, trauma dumping (whether with friends, family, colleagues, acquaintances or even on social media) can start to take its toll and negatively affect everyone involved. For some, this can lead to compassion fatigue, stress, burnout, and may even feel like experiencing second-hand trauma.

What’s the difference between trauma dumping and venting?

While on the surface, venting and trauma dumping can sound a little similar, they have significant differences. When you open up to someone to vent about something that is bothering you, it’s typical to wait for an opportune time. You may wait until they ask how you are, ensure that the conversation is balanced and you’re asking about how they are feeling too.

Venting typically happens in a way that is respectful of the listener’s time, feelings, and personal situation. You wouldn’t necessarily vent to a friend who’s clearly overwhelmed and needing to share themselves, you’d wait for a more appropriate time. Someone who is venting may also be open to receiving feedback, comments, or possible solutions to help with their situation.

Someone who is trauma dumping typically won’t set or listen to boundaries around the other person’s time, feelings, or needs, instead focusing on releasing their own is

Quick and Healthy Teriyaki Salmon Rice Bowl

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Quick and Healthy Teriyaki Salmon Rice Bowl

Tender chunks of teriyaki glazed salmon over a bed of fluffy rice topped with a sweet chili mayo, and you can add whatever toppings you want! These Quick and Healthy teriyaki salmon rice bowls will be your new favorite dinner!

Our daughter is really trying to learn to like fish and I’m secretly trying to as well. I rarely tell our kids that I don’t like something because I don’t want to hold them back, but seeing as how some seafood is hard for me to gag down, well it’s pretty obvious how I feel about it. The other day I was checking out Oshen Salmon and trying to decide if I should give it a whirl when the image of teriyaki salmon burst into my mind.

If ever you don’t like something, put a sauce on it.

And the funny thing is, I’m actually really starting to love salmon!!

 

So, friends, yay or nay to more salmon recipes?

I’ve mentioned before that I am not a sushi lover. Cade loves it, but I just can’t get behind it. If you’re like me, then this bowl is a great compromise! It has a lot of the signature sushi flavors (rice, salmon, a sweet chili mayo, sesame seeds, cucumber), but without the fish being raw and no seaweed. Winning! Though you can add seaweed on the side if you’re into that sort of thing! 🤢

When all is said and done, this salmon rice bowl is perfect for lunch or dinner and hey, maybe it will even sway you into the world of seafood like it is for me. Kind of, I’m still not behind oysters!

a photo of a bowl full of rice topped with teriyaki salmon chunks, edamame beans, sliced of cucumber and avocado topped with sesame seeds. there is a pair of wooden chopsticks sitting crossed on the side of the bowl.

 

What is a Salmon Rice Bowl?

We love rice bowls in our family! Have you tried our cilantro lime chicken burrito bowl?? Or our Read more

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