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THE LO-CAL KITCHEN POWERHOUSE SALMON

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

 

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MY TOP 4 TIPS FOR PUSHING THROUGH YOUR FEARS

Motivation monday, mindful monday, alison canavan, fears, challenges, motivation, inspiration, lifecoaching, determination, life lessons, push through your fears,

Fear is a paralyzing, debilitating and completely overwhelming at times. But viewed differently, if we work on our personal ‘pushing’ skills we can turn around how we look at and deal with fear!

You can wake up every day and stay in your routine and do what you have always done or you can wake up with a fire in your belly and push yourself each day. If you feel uncomfortable just try to keep going. When you are uncomfortable you are simply in a zone that you have never been in before and that’s ok after all how are you going to try new things or achieve more in your life if you don’t enter new zones all the time!

Every time your zone becomes comfortable it’s time to set new goals, new dreams and push yourself further than you have ever pushed yourself before.

alison canavan, push through your fears, motivation monday, feel good, inspiration, lifecoach, wellness, life lessons, be complete

If you have a vision pushing through your fears is both essential and necessary.

WE ALL FEAR:

 

Failure

 

Criticism

 

The Unknown

 

Ridicule

 

Pain and

 

Disappointment

 

These are all things we have in common as human beings but what sets us apart is facing those fears, giving the best we can and doing what’s required to push through.

There will be days when you feel you are getting nowhere, days when you just want to scream but if you keep going you’ll start to experience breakthroughs which will lead to better confidence and before you know it you will be achieving not only your dreams but also a huge level of personal growth too.

MY TOP 4 TIPS FOR PUSHING THROUGH YOUR FEARS:

 

  1. Silence your inner critic – Every time that voice comes up and tells you that you shouldn’t, can’t or won’t be able or anything else negative it tries to trick you with just acknowledge it but don’t believe it!!
  2. Write down your greatest fears and in the two columns beside them write down the best outcomes and the worst outcomes. Nothing in life in guaranteed except that time keeps on ticking. So if most of your fears are from the list of cons are emotional fears just do it!
  3. Ask for advice and support from either friends or family members or indeed a mentor. It’s always good to have a bit of extra encouragement.
  4. Finally BREATHE – yes you heard me it’s the most simple yet most powerful one of all. Breathing is something all of us do but consciously breathing is something few of us actually do. Focusing on your breath will help you to focus, be present and get clear in your thinking.

Ali xx

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