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This powerhouse salmon salad is versatile and tasty while also wedged full of vitamins and minerals.

Salmon itself is one of the most nutritious fish, packed full of iron, zinc, niacin, vitamin B6 and 12 along with a whole host of other nutrients for good health. As well as the mixed grain salad this dish is superb for heart and brain health, bone health and improving thyroid function. Grains such as buckwheat, quinoa and cous cous are high in protein, fiber, vitamins and minerals. We named this the Powerhouse Salad because it would be hard to find a vitamin or mineral that’s not in this dish!

It’s a very adaptable dish. If you don’t like salmon just simply change your meat or skip the meat altogether. It is super filling and my kids love it so it’s a family favourite. If you don’t fancy making it yourself just pop into The Lo-cal Kitchen and give it a try, you can get the salad without the salmon if you wish too.

lo cal kitchen, healthy food, nutrition,fitness,yoga,health,wellness,recipes,meditation,mindfulness,eat,move,live,breathe,love,revitalize,jenny connolly, food, nutrition, wellness,POWERHOUSE SALMON

You’ll need:

  • 150g fillet of salmon
  • 1 tbsp buckwheat
  • 1 tbsp red quinoa
  • 1 tbsp giant cous cous
  • ½ cup of kale
  • ½ cup mixed salad leaves
  • 1 tbsp pomegranate seeds
  • ¼ avocado
  • 1 tbsp pearl barley

for the dressing:

  • 1 tbsp olive oil
  • ¼ tbsp. lemon juice
  • ¼ tbsp. maple syrup

 

Ovens vary so this is just a guide: Preheat the oven to 180c Place the salmon on an oven proof dish skin side up and cook in oven for 10 minutes, then turn and cook for a further 8-10 minutes until cooked through but juicy and not dry.

 

With the grains I will often make a larger batch as is done in the Lo-cal Kitchen. Cook buckwheat, quinoa, cous cous and barley according to package instructions. This usually means simmer or soak in warm water but products vary. Once cooked allow the grains to cool and combine.

 

Whisk the dressing ingredients and toss with the grains and chopped kale, making sure to coat the kale well to help it soften slightly. Top with sliced avocado and salmon before sprinkling with pomegranate seeds.

One salad portion with salmon 492 calories 24g fat, 36g carbs, 37g protein

One salad dressing: 131 calories 13g fat, 2g carbs, 0g protein

 

For this weeks #WellnessWednesday I’m super excited to be chatting to a very inspirational lady. I know Melissa Wood-Tepperberg from my time in New York and she is a truly beautiful soul.

She lives with authenticity and presence and if you follow her on social media you can’t help but be inspired. Her stories always leave you invigorated and motivated to live better and take some space for yourself. Here she tells us how she unwinds and copes with daily stress by meditating.

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  1. How would you describe your lifestyle?

I have a very fun and healthy approach to everything I do. Whether it’s making food in the kitchen, working out, taking Benjamin to a class or working in the office. Living by my 3 M’s (meditation, mindful eating and movement) has allowed me to cultivate habits that no matter where I am or what I am doing; I find balance incorporating these three things.

 

  1. What’s your favorite food? Naughty or nice.

My ultimate favorite food is definitely avocado toast on manna bread with sea salt, nutritional yeast with squeezed lemon. I was told for years to stay away from carbs because they make you fat and this way of thinking created a laundry list of issues for me. Now, I eat this almost every day and tell myself that I am nourishing my body and my soul and I’m living my best life- so don’t always believe what everyone tells you. Carbs are not all created equal. At the end of the day you have to find what works for you.

 

  1. Do you exercise and if so what do you do to keep fit?

I work out on average 4-5 days per week and now that I’m sharing all of my workouts on the Fitner app this has become an even bigger part of my routine. Even 15 minutes of movement a day can change your entire mood. I’ve created 15-45 minute flows, so no matter what you can get something in.

 

  1. How do you find balance in your day-to- day life?

I read my daily lesson in A Course In Miracles and meditating everyday morning for 20. This has changed me as a person. I look at both my life and myself in such a positive light now.

 

  1. How do you manage stress in your life? Do you meditate?

Meditation all the way.

 

  1. People often set goals or intentions as they go through life. Is this something you do?

I don’t necessarily write down goals and intentions. At the end of every meditation I close with a prayer to help connect me to my highest power and open up the energy in every area of my life, “What would you have me do? Where would you have me go? What would you have me say? To whom?”

 

  1. How do you unwind after a busy day?

melissa wood health, health and wellness coach melissa wood, fitner app, juicing, benjamin tepperberg, meditation, destress, wellness wednesday, lifestyle quiz, plant based diet,I take Benjamin to the park and go for a walk almost every night after work. No matter how much stress I have from the day, it’s all washed away as soon as I’m with him. He brings a whole new meaning to happiness.

 

  1. It’s the weekend, what do you do for fun?

I take a yoga or Pilates class, go to the park with my family, have dinner with my husband, go out dancing with my girls and let Benjamin stay up late one of the nights and watch television in my bed.

 

  1. What’s your top health tip for our readers?

My top health tip for everyone would be to find stillness in your day by creating some space to sit with yourself and connect to the truth of who you really are and what matters most to you.

 

  1. Finish the sentence – Being complete for me means…

…Loving and accepting myself no matter what the situation is.

 

Melissa shares great easy to follow daily workouts on the fitner app

Check out her new website and you can follow her on

INSTAGRAM

FACEBOOK

**Melissa Wood-Tepperberg is a mom, certified health and wellness coach, meditator, Yoga and Pilates teacher and thriving on a plant-based diet. Her three pillars of focus are: meditation, mindful eating, and movement. Melissa Wood Health is a platform for sharing all of the wellness tips that she swears by – from food, fitness, beauty, fashion, baby and overall lifestyle – to help achieve your best self.

I like trying new and different exercise classes, primarily because I get bored and my body does too. Recently I have been trying lots of new and interesting exercise classes and styles in London. Here are two of my recent favourites Calisthenics and TRX Yoga Core.

BLOK LONDON

blok london, fitness, classes, london fit fam, be complete, feelgood, wellness, wellbeing, alison canavan, gyms london, ethos, calisthenics, TRX, yoga

I had heard a lot about Blok London and met them at the Jack Wills press morning back in January so I was eager to get down there and try a class.

I decided to try a Calisthenics class, primarily because I had never heard of it and before I took the class I had absolutely no idea what to expect. As you can see I like the element of surprise and boy was I surprised but in a good way. Calisthenics is a Greek word meaning beauty and strength and it has four components basics, conditioning, strengthening and freestyle!

blok london, fitness, classes, london fit fam, be complete, feelgood, wellness, wellbeing, alison canavan, gyms london, ethos, calisthenics, TRX, yoga

It’s a full body workout using your own body weight. It was a very interesting class for me personally as I learnt a lot about how I feel in my body in a very different way to yoga and Pilates. Some fears crept up and even though I tried to push through I realized I have some body confidence work to do.

One of the reasons I like to add variety into my life and not just stick to the same routine is because I find when you get used to something it becomes boring and mundane. Also when you challenge yourself and switch things up you learn something new about yourself and we never stop learning, growing and evolving in this lifetime. It’s like a little shake up to keep things interesting.

 

blok london, fitness, classes, london fit fam, be complete, feelgood, wellness, wellbeing, alison canavan, gyms london, ethos, calisthenics, TRX, yoga

BLOK CAFE

I really tuned into my body in the class and noticed areas of weakness and pain and felt motivated to work on different things and push myself that bit harder.

The Calisthenics class really brought me into the space of mindset and how limiting it can be for us. Getting our body and mind to work together is so important and understanding that our mind can be a limiting factor in our growth and potential is the first step towards understanding that we can change it.

The teacher Jermaine Hunter has an amazing approach to fitness and wellbeing. He looks at everything through a 360 lens, which I love. He reads the class and pushes you to your own individual potential. I’ll definitely be back and I look forward to the day when I can do a handstand too!!

ETHOS

blok london, fitness, classes, london fit fam, be complete, feelgood, wellness, wellbeing, alison canavan, gyms london, ethos, calisthenics, TRX, yoga

The next morning the sun was shining and I was up bright and early to try out a TRX Yoga Core class at Ethos in Spitalfields market in East London with Lisa Hood. I was intrigued at how yoga and TRX could be merged or if it was even really a possibility. I absolutely loved it though and I was pleasantly surprised at the nice flow I managed throughout most of the class.

Again I tuned in to stronger and weaker aspects of my strength, which leaves me encouraged to keep working on my upper body strength. I struggled a lot at the end of the class with core work and exercises that moved us towards a headstand. Hopefully one day soon I will blog about finally managing to do a great headstand!

blok london, fitness, classes, london fit fam, be complete, feelgood, wellness, wellbeing, alison canavan, gyms london, ethos, calisthenics, TRX, yoga

Just like the Calisthenics class the TRX/Yoga mix really worked your entire body. I

always try and work with my breath to go deeper with any exercise I do. I used to hold my breath a lot, which I only realized when a teacher pointed it out to me. Your body moves easier with your breath. Think of yourself as one big team: mind, body and spirit and your breath is like the glue that ties it all together. So use your breath wisely both in and out of exercise class!

I try and push my body a little further each time I exercise but I have learnt that it’s about beating my personal best and not looking around the room like I used to. Like anything in life there will always be people better and worse than you. When you make yourself the competition it’s a game changer.

blok london, fitness, classes, london fit fam, be complete, feelgood, wellness, wellbeing, alison canavan, gyms london, ethos, calisthenics, TRX, yoga

The Ethos at Ethos – I love the last one!

Both gyms have great juice and smoothie bars. After my class at Blok I had some bone broth which is rich in mineral that support the immune system and a green detox smoothie full of yummy goodies like spirulina, pineapple – apple – spinach – kale – ginger – lemon – chlorella – wheatgrass and barleygrass. I topped that off with a turmeric latte, which is my new hot drink obsession.

blok london, fitness, classes, london fit fam, be complete, feelgood, wellness, wellbeing, alison canavan, gyms london, ethos, calisthenics, TRX, yoga

Cafe at Ethos

At ethos I had a wake up shake up (it was 7AM!), which was so tasty. It had bananas, strawberries, oats, almond milk and vanilla protein.

blok london, fitness, classes, london fit fam, be complete, feelgood, wellness, wellbeing, alison canavan, gyms london, ethos, calisthenics, TRX, yogaI’m really enjoying my little exercise ventures! Next up Reformer Pilates and Barre, I can’t wait!

 

Keep Moving and Shining Bright

 

Ali xxx

We all let our hair down over christmas but you can exercise damage control and have fun too and to be honest you just simply feel better when you get up and get moving even if its just for 20-30 minutes a day. I train in Body Byrne so I asked them would they share some healthy holiday tips with my readers. So thank you Mike for these great tips and exercises!

General health tips for the holiday season:

Eat as close to nature as possible

If organic food is not available look for free range options

Use coconut oil, olive oil, or rapeseed oil as all are healthier cooking options.

Talk to your local butcher about where they source their meat and produce from.

Eat enough to be satisfied but not stuffed; remember that leftovers are just as good!

Substitute dark chocolate for milk chocolate

Always try and use real brown sugar as opposed to low-fat or synthetic versions

*TOP TIP: Our bodies need fuel to convert to energy, the better the quality of food the better our engine will run.

EXERCISE:

If possible start your day with a 30 min to 60 minute walk, followed by one or all of the exercises below.

1st SET

  1. All fitness levels (ages 13 & up)
  2. 1st thing in the morning 3 forearm planks/ 30-60 seconds dependent on fitness level.  15 second rest in between.
  3. 3 sets of press-ups 10-20 reps each. The option here is to be on your knees to make it easier.
  4. Chair dips: please be careful to make sure the chair or bench is secure and safe to handle the weight! 3 sets 10-20 reps each.

2nd SET

  1. All fitness levels (ages 13 & up)
  2. Mountain Climbers 30 seconds/ moderate pace. 3 sets
  3. Body weight squats/ Chest up, brace your core, sit back making sure knees do not come over your toes! Push up through your heels! 3-sets of 12 reps each.
  4. Body weight lunges/ Chest up, brace your core, push through your front heel! 3 sets/12 reps each.

BUT ABOVE ALL HAVE FUN AND A VERY HAPPY CHRISTMAS TO EVERYONE XXXXX

This year I’m delighted to be the ambassador for Honda again and also for the “wings for life” (www.wingsforlifeworldrun.com) run thats happening in May. I ran last year and it was an amazing experience. My running career since has been pretty bad and I also have a bad back so because I’m all grown up and sensible this year I decided to take a trip to Lifestyle Sports in Dundrum and get proper trainers for running. Here’s what I discovered:

TODDLER-TALES-14-780x1024

Why can’t I ever do things by halves?? I was complaining to Sarah Mac Lachlann from Pilates Performance that I didn’t feel I was getting results quick enough and she informed me I actually needed to make my classes. Hmm I thought, now that makes sense!! I decided to do three classes in a row and the morning after the first class James jumped on me to say good morning. I screamed and frightened the life out of the poor child. Ouch get off Mummy please. My muscles were sore to even touch. “What’s wrong?” James said. “Mummy did Pilates” I said, to which James replied “Oh Mummy a lattes is very bad” At that very moment I really felt my two year old was speaking the truth. However I did go back and I feel great. Sometimes I really find it a huge effort to be good. By that I mean eat well, exercise and go to bed early but when you do it you unleash those hidden happy hormones and they tingle through your body and you feel a rush of happiness and a sense of achievement.

You see we’re all kids really and we need to feed our inner child and make ourselves proud. I hear a lot of Mums beat themselves up about what they’re not doing. This week try this instead… Every time you catch yourself saying something negative about how you parent or live replace it with a positive thought or phrase. This can be incredibly hard to begin with but watch the difference it makes to both you and the kids. Potty training is also around the corner for me and I haven’t a clue so please mail me with any tips and tricks you have?? I need other mummies to help right now!! Everything I read seems to give conflicting advice as usual. I think he’s ready but it’s only my first so what do I know? I’m having dreams (nightmares) of a urine soaked house, car and more washing than one human can cope with. Dramatic? Me?… Never!!

TotsBots are undoubtedly the King of Cool when it comes to designing cloth nappies, so it comes with great excitement that the brand is now launching their new and improved Swimtots –Swimtots are a trendy, practical, comfortable and affordable solution for water babies everywhere! Bring on the summer!

RRP: €11.70 (+p&p) Stockist: www.totsbots.com

 

Puppy Pursuit contains ten active games to encourage the development of memory, patterning, sequencing, colour recognition and matching skills. Canine activities children will be begging to play!  €21.95 www.adamandfriends.ie

 

ASK ALISON:

Hi Alison,

Do you use SPF on your face every day or just when you are abroad or in the sun?

Kelli Dublin

Hi Kelli,

The Number One cause of premature skin ageing is sun exposure. Clinical signs of photoaged skin include the appearance of dark spots, uneven skin tone and overall loss of radiance. 40% of the people never use sun protection because they dislike the heavy feel of certain sun protection on their faces or like me they experience irritation or allergic reactions to certain chemical sun filters. However, SkinCeuticals has a brand new product called Mineral Radiance UV Defense spf 50 which will be on shelves in June and even better its tinted so for busy Mums it has everything in one. I use it first thing to drop James to creche so I don’t scare people with the white just out of bed look and if the sun ever did come out I’d be protected. It’s also lightweight and suitable for sensitive skin.

FOR MUM:
PREVENT. CORRECT. PROTECT With Mineral Radiance UV Defense SPF 50 – RRP €43.00 www.skinceuticals.co.uk

FOR BABY:

Kangaroos don’t come cuter than this. Joey is €10.50 and available from www.bubbaroo.co.uk

THIS FORTNIGHT WE ARE:

WE’RE GETTING EXCITED ABOUT The Just 4 Kids Show Coming to the RDS 25/26th May. The Show will feature a huge free fun zone led by Let’s Go Camps, a workshop zone, a technology and science zone, a library zone, a seminar zone and a host of exhibition stands to browse through. Be inspired, be informed and be involved with so much to do you’ll want to stay all day!  A fun and educational day out for all the family awaits visit www.just4kids.ie

KEEP YOUR KIDS SAFE with an IDME wristband. Great for any outing where your child might get separated from you. Whether it’s a trip to the beach, on holiday, a birthday party, school tour or just a visit to the shops, your child will have potentially life saving information at hand. www.idme.ie €12.99