Organic: Worth the Hype?

Confused by the many labels and buzzwords that that cover product packaging these days? You’re not alone. Among the variety of “better for you” labels—low fat, gluten-free, natural, free-range, to name just a few—it can be a bit overwhelming to know which supermarket products are worth the hype. The organic label is one that continues to be on the rise. It’s no surprise that organics is a booming industry—supporting farming practices that better serve our health, animal welfare, and this glorious planet—is a standard backed by many companies and consumers. Still, it’s important to take a step back and examine how these products best fit into a healthy eating (and financial) plan.

At Ascend, we believe that a well-balanced diet rooted in whole foods and quality ingredients that feed our individual needs and taste preferences, is an important part of creating a healthy lifestyle that is both sustainable and enjoyable. Choosing a colorful variety of fresh fruits and vegetables is at the heart of this guidance, complimented by whole grains and quality protein sources. Not only is loading up on fruits and veggies helpful for our waistline, research shows the powerful nutrients in these foods can help reduce our risk of inflammation, prevent disease, and overall do our body (and mind) some good. Bring it on, right?

The dirty truth

Unfortunately, much of the produce farmed in our country is laden with pesticides and other chemicals that could pose harm to the health of our bodies and our environment. Conventional farmers use synthetic pesticides and herbicides to ward off pesky organisms and weeds and maximize crop output. Research shows that these toxic chemicals have been linked to health problems such as cancer, hormone disruption, brain toxicity and more. Far fewer pesticides are found on organic produce than conventional produce when tested (after washing).

Organic vs. Natural – what’s the difference?

Before you shop, know your labels. Organic and Natural are not interchangeable terms. Organic refers to products that have been processed without synthetic chemicals, genetic engineering, ionizing radiation, or sewage sludge. It also means no antibiotics or growth hormones for livestock. The United States Department of Agriculture (USDA) has implemented strict guidelines for organic certification and product labeling.

Here’s a peak at those guidelines:

·      Products that carry the USDA organic seal and labeled “organic” must be made with 95% certified organic ingredients.

·      A product labeled, “made with organic ingredients” must contain at least 70% certified organic ingredients.

·      If less than 70% of the ingredients are certified organic, the certified organic ingredients can be indicated on the ingredient list but the product itself cannot be labeled as organic.

Natural is a labeling term that is unregulated by the Food and Drug Administration and can be misleading to consumers. Don’t be fooled. There is no formal definition in place, but it refers to food that does not contain artificial flavors, added color, or synthetic substances.

So, is organic food healthier?

There is conflicting research on whether the nutrient quality of organic produce is actually higher than its conventional counterpart. Some research shows higher antioxidant levels of organic produce, as well as a healthier balance of fats in animal products. When you get down to it, the quality of a farm’s soil—whether organic or not—play a larger role in determining nutrient levels. Many people choose to go organic due to more humane animal practices and restriction of genetically modified organisms (GMOs). 

So how do you best optimize nutrients? Check out these tips:

·      Shop locally. Frequenting your neighborhood farmer’s market provides the opportunity to ask about their pesticide and soil practices.

·      Eat a variety. Change up your fruits and veggies to ensure nutrient variety and less repeated exposure to the same pesticides.

·      Eat fresh food fast. Nutrient levels in plants naturally decrease after they’ve been picked so eating as close to harvest is best.

·      Buy produce. Simply consuming more produce in general is hands-down more nutritious than reaching for processed foods!

·      Read ingredient lists. Just because it dons the organic label does not mean a product is “healthy” as it can still be loaded with added sugar.

Shop $mart

The hefty price tag of organic foods can really put a dent in your wallet if you go all out. Zone in on spending your hard-earned dollars where it matters most. The dirty dozen lists the most commonly eaten foods with the highest level of pesticide residue.  Get the biggest bang for your buck by shopping these items organic (when possible), and save when it comes to the clean fifteen.

Download & print the list to post on your fridge!

Download & print the list to post on your fridge!


The Takeaway

The benefit of eating fresh produce (and less processed foods) far outweighs the risk of pesticides from conventional produce. Fuel up for your Ascend rides by shopping local and choosing organic when you can (prioritizing animal products and the dirty dozen), but keep those fruits and veggies in your cart!


Blogpost written by Ascend content expert, Ashley Hart

Beach Quinoa Salad


For the Dressing:

¼ cup (60 ml) extra-virgin olive oil

juice of 1 lemon

1 teaspoon Dijon mustard

1 garlic clove, smashed

sea salt or pink salt

freshly ground black pepper

For the Quinoa salad:

1 cup dried quinoa

2 cups cooked chickpeas (or one 15-ounce can, rinsed and drained

1 pint (10 ounces) cherry tomatoes, sliced lengthwise

1 tablespoon oil of choice

Sea salt or pink salt

5 radishes, thinly sliced

5 scallions, thinly sliced

Freshly ground black pepper

6 large handfuls of arugula

2 avocados, sliced

Lemon wedges



1.  Preheat the oven to 375 degrees F. Line two baking sheets with parchment and set them aside.

2.  For the dressing: Whisk together the olive oil, lemon juice and mustard. Season to taste with salt and pepper. Add the smashed garlic clove and let it marinate while you continue preparing the salad. Scoop out the garlic clove before pouring it onto the salad.

3.  For the salad: Rinse and drain the quinoa. Put it in a small pot with 2 cups water, stir, and bring it to a boil. Once it’s boiling, reduce heat to maintain a simmer, cover, and cook for about 15 minutes. Remove the pot from the heat, fluff the quinoa with a fork, and use a clean kitchen towel or paper towel to cover it. Place the pot lid back and let the quinoa steam for 5 minutes more, then remove the lid and let it cool completely. The quinoa can be cooked a day in advance.

4.  Spread out the chickpeas on one of the baking sheets and the tomatoes on the other. Using the oil, lightly coat the chickpeas and tomatoes then sprinkle on a couple generous pinches of salt. Roast until the chickpeas start to turn golden and the tomatoes are glistening and starting to release their juices, about 35 minutes.

5.  Let the chickpeas and tomatoes cool then transfer them to a large bowl. Toss them with the quinoa, radishes, scallions, and half of the dressing. Drizzle with the additional dressing as needed and season to taste with salt and pepper. Serve over generous handfuls of arugula with slices of avocado and lemon wedges.

Source: Good Clean Food (@cleanfooddirtycity)

Food Prep: Let’s Get It On!

Surely, you’ve heard the advice; “Get a jump start on your week by batch cooking on the weekends!” If the thought of spending your precious weekend hours in the kitchen is a turn off, don’t despair. An entire day does not need to be devoted to this practice; just a couple of hours can do the trick. With a little planning, you can have time to work, fit in your Ascend classes, create healthier and speedier meals at home, and still have time to catch up with friends (or Netflix).     

Meal prepping makes food shopping more efficient and ensures you’ll eat more meals at home, both of which are better on the bank. It also means you will stick to healthier choices since you are in control of what goes in your food, and you’ll be less likely to reach for the quickest and most tempting options—usually processed food—when you come home ravenous after a long day (we’ve all been there, friends). The key to successful food prep is to do what works for you and keep it SIMPLE. Preparing an entire week’s worth of food may work for some folks, but even a small amount of planning can make a big difference in how well you eat while saving time.


To start, we’ve compiled our key recommendations to food prep like a pro:


1. Get Organized & Plan. First, take a look at your routine and determine what you want to change. For many, the dinner meal is most time consuming so the convenience of having food ready to heat and eat is key. Start small and build up—you can always add on more as you get the hang of the food prep game. Plan for the majority of your weekdays, but leave some wiggle room for spontaneity and fun…dinner with friends, a date night, or even just your favorite take-out. As you plan your meals, keep in mind that it is more cost-effective and less time consuming to prep meals with similar ingredients. Save those complicated Pinterest recipes for a weekend night when you have more time.

2. Stock your essentials. Take inventory of what you have in your pantry. Make a list of some basic ingredients commonly found in your recipes. By having these ingredients on hand, you’ll reduce your shopping list to mostly perishable items. Basic ingredients can include whole grains (oats, rice, quinoa, pasta) oils or sauces (coconut oil, olive oil, tahini, tamari), spices, etc. Proper storage containers in various sizes are also important to have readily available. Mason jars or airtight glass containers work well.

3. Make a list and stick to it. Once you know the meals you plan to cook, make a list of what you need and hit up the grocery store.  Decide when you want to shop (save your sanity and avoid Sunday afternoon) and what day you want to prep. They can be the same day, but splitting up over the weekend can make it seem less daunting.

4. Work It. Multitasking here is key to making the actual process of prepping quick and efficient. Start with what takes the longest to prepare (usually roasting veggies or baking/grilling meats) then simultaneously cook up your grains on the stovetop. Wash and prep fruits and veggies, make any sauces or dips, and get your storage containers within reach. Doubling up recipes and freezing a portion can be a huge timesaver for another week (this works great with soups or stews!).

5. Embrace the mess and have some fun. Your kitchen may look like a hot mess when you’re in the midst of prepping, but let it go. Turn on some tunes or a podcast and know that this time is set aside for this specific reason. With practice, the process will become more streamlined and enjoyable.


Ready to go but need a few ideas?

·      Get a jumpstart on breakfast by preparing overnight oats, chia pudding, smoothie ingredients (pre-portioned for speedy blending in the am), hard-boiled eggs, yogurt with berries and pre-made granola.

·      Pimp those power bowls! Power bowls, nourish bowls, buddha bowls—whatever you want to call them—are wonderfully easy and nourishing for lunch or dinner. Toss together some greens, a grain, protein (pre-cooked chicken, tofu, or hard boiled egg), raw and/or roasted veggies, nuts or seeds, beans, a big dollop of hummus or another dip. Sprinkle with olive oil and lemon or a salad dressing just before eating. You can’t go wrong here.

·      Tacos and stir-fry are great ways to use similar ingredients in different meals. You can use the same proteins and veggies and just change up the toppings and sauces. Build your taco with rice or quinoa, beans, roasted veggies; use rice or soba noodles for your stir-fry.  Pre-washed veggies and pre-cooked proteins make this snappy.

·      Energy balls, hard-boiled eggs, pre-cut veggies and hummus, and pre-portioned trail mix or nuts make great snacks.

The time you take to prepare food on the weekend will come back to you during the week. Yes, you will eat up a small amount of your weekend hours, but it will result in more time throughout the week to do things you love—Ascend classes with friends, longer walks with the dog, reading or more time with family. Not to mention, you’ll be eating more nourishing foods that give you energy and make you feel amazing.

Prep to it!


-Post written by Ascend Content Expert, Ashley Hart

Tuscan Kale and White Bean Soup

The ingredients simply shine through in this delicious soup. Double up your prep, freeze a portion, and have a quick meal on hand.



4 cups chicken bone broth (vegetable broth optional)

2 Tbsp avocado oil or algae oil

1 Tbsp grass-fed butter or ghee (avocado oil optional)

1 cup of chopped onion

2 cloves of minced garlic

1/4 tsp dried thyme

1/8 tsp dried oregano

1 1/2 cups chopped Tuscan kale (ribs removed)

1 cup chopped carrots

1 cup chopped celery 

1 can whole peeled tomatoes (chopped with seeds removed)

2 cans cannellini beans

1 lemon, juiced

salt to taste



1.  Heat the avocado oil in large, heavy-bottomed stockpot over medium-low heat. Add the onion and garlic and sweat until they begin to soften, approximately 5 to 6 minutes, stirring occasionally.

2.  Add thyme and oregano and salt and stir for 2 minutes on medium heat. Add the broth and simmer for 15 minutes.

3.  Add the kale, tomatoes, carrots, celery, white beans and the broth. Reduce the heat to low, cover, and cook until the vegetables are warm, approximately 20 minutes.


Recipe source:


Eat & Greet: What Ascend Cycle instructors nosh on to power through their day.

At Ascend Cycle, we know the importance of choosing a balanced diet to fuel an active lifestyle. Instructors need long-lasting energy to bring the heat to each and every ride. While a healthy eating approach can be as individualized as one’s playlist—choosing a well-balanced diet centered around whole foods and quality ingredients can provide nourishment to our bodies, while satisfying diverse taste buds. This “Eat & Greet” series will give you a glimpse of how our vibrant instructors eat to boost athletic performance, enhance recovery, and find pleasure on their plates!

First up: Jaime

Find her rockin’ the podium: Monday at 9:30 am, Wednesday and Friday at 5:45 am


My alarm goes off most mornings at 4:17 am…I teach classes six mornings a week so I never have time to eat before class. But I always get 2 cups of coffee in before I teach. I’m not a huge breakfast eater, but I like to refuel after a great workout with toasted Ezekiel bread, almond butter and pear slices.


My “kitchen sink” lunch! Using up leftovers whenever possible: avocado, leftover grilled chicken, leftover farro, raw cashews, shredded cabbage, Brussels sprouts, chick peas and a balsamic glaze. Remember, you eat with your eyes first, so make it pretty—even if it’s just for you!


A sweet indulgence – my after lunch treat. I reach for a few chocolate coconut almonds…they’re sooo good and just a few feel like a satisfying dessert.


A simple dinner because I’m going out with friends—grilled tuna steaks and “not your momma’s” sautéed Brussels sprouts with bacon and pecans.

I’m starting and ending the day with citrus. I always start the day with cleansing lemon water, and my new favorite summer alcoholic treat is spiked sparkling water. Only 100 calories and perfect for a hot summer evening! 

Dish It Up

Food philosophy: define what a balance diet means to you:  

A balanced diet doesn’t mean deprivation; rather it’s about good choices, portion control and mindful eating. I think people sometimes eat out of habit instead of having a plan.

Favorite meal of the day (or fave dish):

I don’t really have a favorite dish, but I get excited when a restaurant has good salads for lunch or dinner. Cheesetique has really amazing salads…simple, but full of flavor.

Top tips and tricks for healthy eating on the go:

I try not to eat on the go. It takes some planning, but I’m a fan of nuts and trail mix or fruit for a portable snack.

Local eateries where we can find you stopping in for a bite:

Locally, I’m a fan of Del Ray Café. I find the specials appeal to what’s in season with fresh, local offerings. Also, the owner, Laurent, always greets you and allows you to take your time while you eat. In DC, my go to is Founding Farmers. I love their unique cocktails, interesting modern interpretations on classic foods, and that their food is supplied by hundreds of family owned farms.

Best pre- and post-ride snacks:

While I don’t have time to eat before I teach, I use my breakfast to refuel with a healthy mix of good fats, carbs and protein (like toast with nut butter and fruit).

Favorite indulgences or must-haves:

My indulgences are definitely calorie-filled cocktails like margaritas or a glass of presecco, but I try to manage a night out with drinking a glass of water between drinks. Another indulgence is pizza. I’m pizza obsessed…the cheesier, the gooier, the better. But I can’t really eat like a college kid anymore. So I allow myself one slice and then have a big salad and try not to cry over the rest of the pizza.

Strawberries & “Cream” Chia Pudding
This beautifully easy seasonal recipe stands alone as a weeknight dessert or makes a lovely accompaniment to a Mother’s Day brunch (hint, hint).

This beautifully easy seasonal recipe stands alone as a weeknight dessert or makes a lovely accompaniment to a Mother’s Day brunch (hint, hint).


Serves 4-6

16 ounces fresh strawberries, hulled

1 ½ cups (or one 13 ½ ounce can) coconut milk

¼ cup honey, or to taste

1 vanilla bean, scraped (I used 1 tsp vanilla extract as a substitution)

¾ teaspoon finely grated lime zest

½ cup chia seeds



1.  Place the strawberries, coconut milk, honey, vanilla and lime zest in a blender and blend until smooth. Taste and add more honey if desired.

2. Place the chia seeds in a large bowl, pour the strawberry mixture on top, and whisk thoroughly. Let stand for 10 minutes and whisk again.

3.  Cover and refrigerate for at least 4 hours and up to 3 days. Stir the pudding before serving. The longer it sits, the thicker the pudding will become; if you find that it is too thick, whisk in a little water (or coconut water, if you have some on hand).

4.  Spoon into individual cups or bowls and garnish (see suggestions below).

Recipe notes:

  • Sweeteners: Honey may be substituted with other sweeteners like maple syrup, agave nectar, date syrup, etc. Adjust amounts for desired sweetness.
  • Garnish ideas: strawberries, coconut flakes, lime zest, chopped or slivered nuts, cocoa nibs, fresh mint.

Recipe source:

Green Recovery Smoothie


1 celery stem with leaves

1 small handful kale or spinach

1 ripe banana, peeled

1 kiwi, peeled

½ avocado, stoned

1 lime, juiced

1 tbsp hemp protein powder, optional

1 tbsp almond butter or soaked almonds

1 cup coconut water or plant milk of your choice



Mix all ingredients in a blender with a few ice cubes until smooth.


Recipe by, Green Kitchen Stories

Kat Zajac
Hydration: the 411 on H20

To kick off the Spring into Summer challenge– we’re diving into the topic of hydration. Hydration is the replenishment of fluids we lose through breathing, sweating, and elimination. As the weather heats up and more time is spent outdoors, it’s important that we stay well hydrated to help our bodies achieve optimal performance during our workouts, maintain healthy body functions and keep us feeling our best!

Water goes beyond quenching our thirst; it’s essential for survival.  Not only are we made up of nearly 60% water, it plays a major role in many of our body’s processes, such as:

  • Supports proper digestion, helping break down food and keeping things moving along smoothly so our intestines stay happy 
  • Regulates body temperature
  • Delivers oxygen and other nutrients to all of our lovely cells
  • Removes waste and toxins from the body
  • Assists with our metabolism in converting food to energy
  • Lubricates joints and cushions vital organs
  • Helps the brain produce important neurotransmitters and hormones
  • Nourishes our skin—and much more!

On the flip side, dehydration can negatively affect our well-being. It can strain our cardiovascular system, forcing the heart to work harder. When dehydrated, we are more at risk for heat stroke. Our mood can be impacted by dehydration causing us to become more irritable or grumpy. We can’t think as clearly, energy levels dip, and productivity slows. Often, we confuse hunger and thirst cues leading us to munch away when we may just need to sip a cool drink. In fact, being thirsty is already a symptom of being dehydrated! Thus, prevention is key.


So how much water do we really need to consume each day?

Needs vary by individual (for example, breastfeeding or pregnant women require more fluid) and by climate, activity level, diet and fiber intake, etc. but the average recommendation is to consume between 8-10 cups (1 cup = 8 oz) per day. The best way to know if you are well hydrated is to observe the color of your urine as it should be a pale yellow color and not dark yellow or amber. Another good guideline is to consume 50% of your weight in fluid ounces, adding several additional cups if you exercise.


What should I be drinking and eating to stay hydrated?

While water is the best option for drinking—it has zero calories and is often free—you can also get fluids from other drinks (yes, coffee and tea do count) and from hydrating foods, too. Yogurt, smoothies, and soup broth are excellent ways to boost your water intake through meals or snacks.

Examples of raw foods with high water content include:

  • Fruits: watermelon, cantaloupe, grapefruit, tomatoes, strawberries, grapes
  • Vegetables: cucumber, broccoli, celery, zucchini, lettuce, spinach


Should I supplement with electrolytes?  What are they anyways?

Sweaty workouts (especially in hot conditions) cause you to lose both fluid and electrolytes—minerals that have an electric charge and maintain fluid balance. They transmit electrical impulses vital for muscle contraction and nerve function. Electrolytes include sodium, chloride, potassium, magnesium, and calcium. Sodium and potassium are lost the most through sweat. An imbalance of these chemicals can lead to muscle twitching, cramping or weakness.

While we do need to replenish our electrolytes after exercise, simply adding hydrating foods (listed above) to our diet along with drinking regular water should be sufficient for the average athlete. For intense physical activity lasting beyond 60 minutes, however, sports drinks or tablets can aid recovery by providing electrolytes and carbohydrates in addition to water. Coconut water is a natural source of electrolytes, though low in sodium. Simply adding a dash of salt to your food can help you replenish sodium levels. Do steer clear of the many “flavored” drinks on the market that contain added sugars and chemicals our bodies just don’t need.

This week, we challenge you to amp up your hydration! Strive to get the recommended servings of water per day, adjusting based upon your activity level and individual needs.


Here’s our top tips for staying hydrated:

  • Drink a full glass of water (preferably with lemon) upon waking.
  • Carry a reusable water bottle with you throughout the day so you always have a drink handy. Sipping continuously throughout the day is better than chugging a full glass at once.
  • Get creative! Add some flavor to your flat or sparkling water (lemon, frozen berries, mint, cucumber, or lime are great additions).
  • Drink before, during, and after your ride to properly refuel (we’ve got water at the studio if you forget!).
  • When hunger strikes, drink a glass of water and wait 15 minutes before eating to see if you’re just thirsty or truly hangry!
  • Remember to keep a watchful eye on that pee color.

Check out our Green Recovery Smoothie Recipe & Bottoms up!


Blogpost written by, Ascend Content Expert, Ashley Hart

Kale Salad with Butternut Squash and Lentils
This is an easy and hearty salad recipe that you can make with kale from your own home garden! Kale is a green that is simple to plant and provides tons of good stuff - like folate, vitamins A, C and K, ALA and fiber.
— Recipe from Isa Does It. Photos by our Rep, Ashley H


1 butternut squash

1/4 cup of olive oil

1/2 tsp salt

2 tbsp white wine vinegar

2 tsp agave nectar or pure maple syrup

1 tsp dijon  mustard

1 1/2 tsp finely minced fresh ginger

1 clove garlic

8 oz kale, stems removed, torn into bite-size pieces (about 8 cups)

1 1/2 cups cooked brown lentils (or one 15-oz can, rinsed and drained)



1.  Preheat the oven to 425.

2.  Peel the squash and cut into 1/2 inch pieces.  Spread on a baking sheet with 1 tbsp olive oil and salt.

3.  Roast the squash in the oven for ~25 minutes. 

4.  Stir remaining 3 tbsp olive oil, vinegar, agave, mustard, ginger, garlic and 1/4 tsp salt in a large bowl.

5.  Add the kale and mix thoroughly with the vinaigrette. 

6.  Add cooled squash and lentils.  Toss to coat.  Let the flavors marinate for a bit, then serve!


Recipe courtesy of Isa Does It

Eat Up: Roasted Cauliflower and Coconut Porridge Pots
I’m on a bit of a cauliflower kick right now—it started with buffalo cauliflower bites for the super bowl, then cauliflower tacos to spice up our taco night, and now this versatile vegetable is making a lovely appearance in my breakfast routine with a new favorite recipe: roasted cauliflower and coconut porridge. Eating the same vegetables prepared the same way over and over can get a little (dare I say) boring—so I’m always trying to find unique ways to sneak them into healthy recipes for my family. Before you think cauliflower has no place at the breakfast table, think again!
— Ashley H, Ascend Rep

Cauliflower is a cruciferous vegetable (think broccoli, brussels sprouts, and cabbage family) with a host of health benefits. It is high in vitamin C and contains fiber, folate and other B vitamins, vitamin K, and many vital minerals. Due to cauliflower’s rich nutrient profile (containing compounds such as sulforaphane), it’s associated with protection from cancer and heart disease, has anti-inflammatory properties, and provides detoxifying and digestive support. Low in calories, it can also help with weight management.

I’m a happy camper when I can sneak more veggies in our meals (especially breakfast) AND they get gobbled up. This recipe is a win-win. My husband and toddler can’t get enough, and our mornings run a tad more smoothly since it is prepared in advance. Oh, and it tastes amazing. Especially topped with a spoonful of coconut yogurt, peanut or almond butter, walnuts, and crunchy coconut flakes!

Try refueling with this delicious porridge after your next morning Ascend class or even as a pre-workout afternoon snack!


Roasted Cauliflower and Coconut Porridge Pots

makes 6 servings, recipe by Alexandra Dawson,


½ head of cauliflower, florets only
½ cup pure maple syrup, divided
1 tablespoon coconut oil
1 teaspoon ground cinnamon, divided
2 cups rolled oats
½ cup chia seeds
2 ½ cups canned light coconut milk, divided
1 cup Bai Molokai Coconut


Preheat oven to 425 degrees F, rack in the middle. Line a baking sheet with parchment paper.

In a food processor fitted with an S-blade, pulse cauliflower florets with 2 tablespoons maple syrup, coconut oil, and ½ teaspoon cinnamon until mixture has a ‘rice’ like consistency. Transfer to baking sheet and roast for 10 minutes.

Meanwhile, in a large bowl, stir together rolled oats, remaining 6 tablespoons maple and ½ teaspoon cinnamon, chia, 2 cups coconut milk, and Bai. Stir in roasted cauliflower and refrigerate.

Allow mixture to sit for a minimum of 4 hours- overnight, or until coconut milk and bai have been absorbed, then transfer mixture to a high speed blender with remaining ½ cup of coconut milk. Whiz until mixture is very smooth, then divide into 6 airtight tupperware until ready to serve, topped with your favorite toppings. Will keep for up to one week refrigerated. 


Kat Zajac