"Garden Bar Blog | Nutrition, health and our community "

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Over $6200 Raised to Date!

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Thank you Portland! To date you've helped raised over $6200 for local non-profits focused on strengthening our community.

Help keep the good going and join us Friday August 31st when we partner with First Book Portland - a local non-profit that provides books to children in low-income neighborhoods.

First Book Portland is an all-volunteer, non-compensated organization established in 1998, and is a community partner to First Book, a Washington, D.C. based nonprofit organization. First Book Portland provides home libraries to children in under-privileged neighborhoods, who otherwise have little access to books, increasing the literacy of children and their families. Since their creation, First Book Portland has worked with regional programs to distribute more than 70,000 new books to children in Multnomah, Washington, and Clackamas Counties. 

Friday August 31st at all locations.

 

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We're Hiring

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Interested in joining a fun, supportive team that's passionate about serving fresh, thoughtful  salads and other delectables with a smile? Motivated to help us grow? Become a Garden Bar family member!  

Open interviews for Garden Chef position at our Postal location on Friday August 17th from 1:30-3:30.

photo Lena Hyde

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Summer of Awesome is Here

 photo Valerie Fidan

photo Valerie Fidan

We’re taking fresh, health and delicious to new heights with our summer bowls and seasonal ingredients—blueberries, broccolini, sunburst squash, organic baby turnips, toasted almonds, organic kamut and millet! Get some today, tomorrow, the next day…

SANTORINI
organic baby spinach, butter lettuce, blueberries, greek feta, red onions, toasted almonds, chia seeds, charred lemon vinaigrette (gf) 

PSYCHOKALER
kale, organic kamut, organic baby turnips, chèvre, cherry tomatoes, pepitas, fresh herbs, honey mustard vinaigrette (v)

SUNDANCE
organic arugula, millet, broccolini, sunburst squash, organic rainbow carrots, spicy sunflower seeds, house vinaigrette (gf, v) 

Order Online Now

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Testing testing 1-2-3… 

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We are testing out a new delivery service and want your feedback! 

You can now order your favorite Garden Bar Classic salad using the Kadabra app for convenient pick up in the Slate Building (entrance to CENTRL Office Eastside at NE Couch and Grand)

Garden Bar has been proudly selected to test a new concept that can help bring your favorite salads closer to your office, and with no lines. Kadabra is the very first mobile pod, that keeps your food safe and temperature controlled, for when you want to pick up. We offer limited salads each day through this service so secure your order early to avoid missing out!

1. Order your favorite Garden Bar Classic salad using the Kadabra app.

2. Your salad will be delivered to the Kadabra refrigerated pod*.

3. Your salad will be kept fresh and secure in the Kadabra until you’re ready for it.

No lines. No delivery fees. Just fresh healthy and even more convenient.

Please send us your feedback to marketing@gardenbarpdx.com.

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Tomorrow: Eat Good, Do Good.

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Leave your lunch at home tomorrow and come into Garden bar to Eat Good, Do Good.
Tomorrow is Give Back Friday and we have teamed up with local non-profit, Rose Haven. 

Rose Haven is a day shelter and community center in Portland serving more than 3,300 women and children annually who are experiencing the trauma of abuse, loss of home and poverty. Rose Haven first helps meet basic needs for food, clothing, hygiene, and safety. Then guests are provided education, support and resources to assist them in regaining stability in their lives.

Please come into any Garden Bar location this Friday June 29th and $1 from every Classic or Seasonal Bowl will go to help support this important community service.
Photo Valerie Fidan 
 

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Location Nine Now Open

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Lake Oswego is ahead of schedule!
Just a few more tweaks and starting tomorrow, Monday June 11th, we'll be serving up big bowls of greens in the LO. 
Come grab your favorite salad at 345 1st Street #109, in the Lake View Village Mon-Sun 11:30-7:30pm.
 

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Live Well Learn Well: The Science Edition

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To Michael Hosking, the foremost goal of exercising is how it makes a person feel. This month GARDEN BAR is proud to host Michael from Revocycle as he presents The Science of Mindfulness and Aerobic Exercise for Mental and Physical Health.

Michael will discuss his background as a lifelong athlete, and struggle with depression, anxiety, and PTSD. With a degree in biology and a PhD in evolutionary biology, he will explain how aerobic excercise can change the brain, reduce depression, and reduce the response to stress

Event Schedule: 
6:00 pm:
 Happy Hour Begins - Salad + Wrap Samples Galore! 
6:30-7:30 pm: Michael from RevoCycle will be speaking about: The Science of Mindfulness and Aerobic Exercise for Mental and Physical Health

Thursday, May 31st from 6:00 pm - 7:30 pm
GARDEN BAR Postal Building

 RSVP ONLY limited spaces!

 

Live Well Learn Well is a free educational series sponsored by GARDEN BAR. The series focuses on mental and physical well-being featuring local Portland health experts.

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Give Back Friday: Girls on the Run

 Photo: IG @pdxcaralen

Photo: IG @pdxcaralen

We love programs that empower kids and get them moving - and Girls on the Run does both!
If you've never experienced one of their 5k events, you're missing out on a very specical experience. 🦄

The 10 week program inspires girls to recognize their inner strength and celebrate what makes them one of a kind. Trained coaches lead small teams through our research-based curricula which includes dynamic discussions, activities and running games. Girls in 3rd-8th grade develop essential skills to help them navigate their worlds and establish a lifetime appreciation for health and fitness. It culminates with girls positively impacting their communities through a service project and being physically and emotionally prepared to complete a celebratory 5K event. 

Finish the week by coming to any of our 7 locations to support GotR for #GiveBackFriday where $1 from each Our Classic salads will go to this amazing local non-profit.

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Live Well Learn Well with HellaBella

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April's Live Well Learn Well event covers 10 Easy Ways to Implement Whole30 with Kelsey and Amy of HellaBella Athletics.  As part of our Live Well Feature series, we talked to the dynamic duo about their personal routines: 

What does your weekly fitness routine look like? 

We have a very well rounded fitness routine and love exploring new avenues to stay active. We typically hit the gym for strength and cardio workouts, 2-3x per week. These can change depending on our program. We love HITT and functional movement training that gets our heart pumping and sweat dripping. We balance out our workouts with a lot of yoga to keep our core strong, body aligned and mental sanity. 

If you could only do one exercise/ movement which would it be and why?

Hands down, we would do squats all day! No this is not just for the booty gains. When performing squats your entire body is working as one unit to complete the movement.  This is a very natural movement as a human; we do this with perfect form without even thinking about it as a toddler. However as we age because of our busy lives, work environment and lack of activity this movement becomes labored with improper form.  Our bodies over time become misaligned which leads to dysfunctional movement and injuries. Long story short for the health of your entire body, practice safe squats. 

What foods are absolute in your diets? 

We are a little different in our staple foods items. Amy is all about the veggies and sweet potatoes! Which is exactly why she loves Garden Bar so much! Unlimited salad and toppings, sign her up for that! Kelsey loves a good salad, but also needs variety so she doesn’t get bored. Give her all the toppings including chicken, eggs, shrimp, pumpkin seeds, almonds, avocado and top it with a sweet dressing and she is a happy girl. 

What foods do you most try to avoid?

We try steering clear of dairy and soy products. We have learned over time that our bodies to perform optimally when including these items. Although we deeply miss cheese and fro-yo! 

What quote of philosophy most resonates with you right now?

Love who you are. Seek balance in your journey and know where you are going. 

Any advice on hitting health goals?

Find one new healthy focus a week that you can implement. For example water, activity, cutting down sugar intake, etc. We often find in our clients, if they bite off more than they can chew, it leads to burnout and frustration. Master each new change and then move on to the next. 

Anything else you want to include?

Our deep rooted passion is pairing fitness and nutrition to help individuals create the happiest and healthiest versions of themselves.  We know this can be so overwhelming for people to take on alone, which is why we love coaching people through every step of the way. We love seeing the A-HA moments that ultimately change lives! 

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spring seasonal delectables

 photo by Valerie Fidan

photo by Valerie Fidan

Our spring menu has sprung!

Meet POWER UP, RISING SUN and PEAS + HAPPINESS, our delicious new bowls designed to keep your taste buds delighted and your body going strong all season long. Spring bowl menu listings.  

Enjoy our fresh lineup of seasonal ingredients—

cilantro
sugar snap peas

charred asparagus
pickled golden beets
charred spring onions

soba noodles
organic wheat berries

almond nettle pesto vinaigrette

Next up: summer specialties—blueberries, broccolini, sunburst squash and much more. They're coming in early July. Stay tuned.

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Start the week off your way!

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Create your own salad with over 50 fresh ingredients offered daily.

🌿 ALSO did you know that our regular to-go containers are biodegradable? They are made from corn based compostable plastic and decay into natural materials. All the goodness to go with less waste. 🌱


📷 @e.c.holland ❤️

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Spring Has Sprung at Garden Bar

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3 tasty new bowls + 8 fresh seasonal ingredients have arrived! 

POWER UP:  organic baby spinach, organic wheat berries, charred asparagus, roasted cauliflower, organic rainbow carrots, red onions, cilantro, curried yogurt dressing
Suggested add: roasted herb chicken.

PEAS + HAPPINESS:  butter lettuce, sugar snap peas, cherry tomatoes, radishes, charred spring onions, shaved parmesan, almond nettle pesto vinaigrette. 
Suggested add: roasted pacific salmon fillet

RISING SUN:  organic baby spinach, napa cabbage, soba noodles, organic rainbow carrots, cucumbers, sugar snap peas, pickled golden beets, crispy onions, fresh herbs, miso sesame soy vinaigrette. 
Suggested add: organic baked tempeh

SPRING SEASONAL INGREDIENTS: sugar snap peas, pickled golden beets, charred spring onions, soba noodles, organic wheat berries, cilantro, almond nettle pesto dressing, charred asparagus. 

Enjoy the best of the spring harvest with us!

Order Online Now

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Living Well with POINT Gym

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We continue to connect with inspirational Portlanders making a difference in the health and wellness segment. This month we got to speak with Kimberly, Melissa and Madeline of POINT Gym and Kitchen. 

1| Name, studio, role

We are Kimberly Alexander, Melissa Sher, and Madeline Schaefer of POINT Gym and Kitchen. We work as a team to address health from multiple angles. Kimberly and Melissa are the owners, founders, head coaches, and outdoor guides at POINT Gym and Kitchen. Madeline offers Holistic Yoga Therapeutics and Primal Vinyasa. All three of us are Nutritional Therapy Practitioners and offer individual nutrition services and workplace wellness presentations. 

2| What does your weekly fitness routine look like? 

Diversity in training is the key to long-term health and wellness. With strength, agility, MovNat, and Primal Vinyasa classes, POINT Gym provide the variety needed in an indoor training environment. We also recommend movement in the outdoors as a necessary part of your week. For us our week looks like POINT classes complemented by trail running, hiking, biking, or just playing around at a park like a kid might do! 

3| If you could only do one exercise/movement which would it be and why? 

This is an impossible question to answer because isolating movement to any one exercise would result in inefficiencies elsewhere. But if we HAD to pick one we would say weighted barefoot trail walking. Why? Because walking is really the "one" movement humans evolved to do every single day, and we are meant to walk for the purpose of collecting things to carry from one place to another. We would recommend starting with simple walking (in your shoes) - get outside and enjoy the day! Then graduate to barefoot walking, preferably on uneven terrain for even more neurological stimulation. Then walk with a variety of objects... a backpack, a kid, some kettlebells... Change it up and challenge your body to stabilize in different ways. 

4| What foods are absolutes in your diet? 

The only food that is an absolute for everyone is water. There are so many "superfoods" that come and go depending on market trends, but the truth is, kale isn't necessarily good for everyone. We each have our own bio-individual nutrient needs based on a variety of factors. The goal of Nutritional Therapy is to determine these needs to support optimal health for each unique person. Our personal diets consist of a variety of nutrient-dense whole foods... and let's be honest... some good coffee and super dark chocolate. ;)

5| What foods do you most try to avoid? 

Again, we try not to live in absolutes, but generally speaking, vegetable oils are inflammatory in the body and should be avoided by everyone. These would include canola, sunflower, safflower, and soybean oil. If you are looking for a ready-to-consume "food" to avoid we would say that beverages such as soda, energy drinks, and commercial sports drinks disrupt your gut lining, spike your blood sugar, and actually dehydrate you.  

6| What quote or philosophy most resonates with you right now? 

Kimberly: Whenever you say no to something you are also saying yes to something else. 

Melissa: There is nothing more badass than being who you are. 

Madeline: There are no wrongs. There are no rights. There are only consequences. 

7| Any advice for hitting those 2018 health goals? 

Our main advice for your 2018 health goals is to steer away from making health a big resolution that you visit once or twice a year and instead make small, manageable changes over a longer period of time that will ultimately lead to health just being part of your lifestyle.  

8| Anything else you want to include! 

We believe health is an act of service. When we are strong and healthy it allows us to be present for those around us; we are better able to help when it is needed. Taking care of yourself is and always has been a part of life. Find what works for you; it looks different for everyone, but you should like what you do and it should make you feel good all day long!

Kimberly Alexander & Melissa Sher, NTPs
Owners/Head Coaches
POINT Gym and Kitchen
pointgymandkitchen.com 

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Keep the Good Going the Last Friday of Every Month

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Over the last 3 months, you've helped us raise over $2300 for local non-profits just by eating healthy on Fridays. This Friday February 23rd, we partnered with New Avenues for Youth.

New Avenues for Youth is a nonprofit organization dedicated to the prevention and intervention of Portland's youth homelessness. Since 1997, our programs and services have impacted more than 20,000 young people experiencing or at-risk of homelessness as they work to overcome barriers, pursue their goals, and realize their potential. From supporting basic needs like meals and counseling to providing opportunities for education, job training, employment, and housing, we meet youth where they are—and help them get where they want to go.

Come in to any Garden Bar location the last Friday of every month and help keep the good going.
#givebackfridays #incommunitywetrust

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Harness the Power of Your Mind...And Live Healthier

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They say diets don’t work, that you must make a lifestyle change, yet no one tells you HOW. 

Our Live Well Learn Well series continues with Fitlandia founder, Christa King, as she reveals how to harness the power of your mind to create lasting, lifestyle changes. In this powerful, workshop, you’ll learn the 4 cornerstones of fitness needed to release yourself from a reliance on sugar, alcohol and refined carbs and take control of your health and vitality. She’ll wrap her presentation with a live Mind Zoning® meditation so you can begin to unlock the mind-power you have waiting for you. #livewelllearnwell

Thursday Feb 8th at 6pm
GARDEN BAR Old Town, Portland Oregon

Full details and RSVP:



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A Salad That's Sure to Peas

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The Veggie Resolution features black eyed peas...but did you know that black-eyed peas aren't peas at all? They're protein rich beans that can help improve your digestion, lower blood pressure, support folate intake, and promote better skin and eye health.

Get the Veggie Resolution through the end of January at all GARDEN BAR locations.

Veggie Resolution: kale, purple cabbage, black eyed peas, winter squash medley, roasted mushrooms, Oregon hazelnuts, red onions, and topped with roasted bacon emulsion dressing.

#inbeanswetrust

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Mental Strength and The Power of Momentum with Michael McCastle

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Today, as part of our celebration of the PHENOMENAL PEOPLE of Portland who share Garden Bar’s commitment to health and wellness, real food and community we feature Michael McCastle of Evolution Healthcare & Fitness.

*Michael was our first Live Well, Learn Well speaker at the sold out Jan 12th event and will be talking again at the January 26th event: Mental Strength and The Power of Momentum

What does your weekly fitness routine look like?

When I am not training for a specific event, I try to keep it simple and work to achieve and maintain an optimal combination of strength, endurance and mobility. A Week of training typically includes:

  • 2 Long Slow Distance (LSD) workouts for both running and swimming

  • 1 Long Interval workout for both running and swimming

  • 2 High Intensity Interval Training (HIIT) sessions

  • 2 Strength Training Sessions for upper body and lower body consisting of calisthenics and compound movements.

  • Multiple stretching/mobility sessions

  • Focus on injury resistance

  • Occasional cross-training (i.e. long hike with 40-60lb ruck sack)

If you could only do one exercise/movement which would it be and why?

If I could do only one movement, it would indubitably be the conventional deadlift. You’d be hard pressed to find another compound movement that more effectively conditions the mind and body, as a system, to adapt to physical stress placed upon it. There are few other exercises that produce the amount of central nervous activation, improved bone density, balance, strength and psychological demand than a correctly executed deadlift.

What foods are absolutes in your diet?

Spinach/kale, lean meats, bananas, beets, eggs and gummy bears

What quote or philosophy most resonates with you right now?

“You have power over your mind — not outside events. Realize this, and you will find strength.” –Marcus Aurelius

Any advice for hitting those New Year’s health goals?

Be patient. Rome wasn’t built in a day, but they were laying bricks every hour. Don’t get so wrapped up in the outcome that it becomes a distraction. Just focus on laying the next brick. Don’t overestimate the importance of reaching your goal and underestimate the importance of the process it takes to get there. The bricks are your daily habits and actions that make up the process. The process is greater than the goal. Just lay the next brick. That is how empires are built.

Anything else?

I would like to personally offer 15% off Individual Training (normally $75/hour) sessions and Warrior Goal Setting Consultations (normally $59) to all Garden Bar customers that mention this feature at sign-up.

Thanks Michael!

Mike McCastle, CPT, PES, MSPC
Evolution Healthcare & Fitness
Sport Performance Specialist and Mental Strength Professional Coach

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