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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

 

Today I felt like every feeling and emotion ever discovered has been felt in my body. During meditation this morning I cried a deep cry from my heart and soul. I felt like another layer of immense grief had finally been peeled off and released. I finally allowed myself to send love to an old boyfriend who hurt me deeply. I have held onto my anger and grief for many years and sometimes-deep wounds take time to really heal.

What surprised me even more about this particular experience is that I have felt happier in recent times than ever before, which leaves me wondering:

Is that why this deep pain felt safe to bubble to the surface? Did it finally feel like I could face it with the compassion it deserved? Have my body and mind acknowledged that even dark emotions are important and need to be given a safe space just like joy, bliss and laughter.

heart, love, feelings, dark feelings, healing, feeling

Take your whole heart into your hand

As I placed my hand over my heart I wept for my anger, despair, hurt and pain that had buried itself so deep for so long. As a young girl I locked it away and threw away the key unable to face that part of myself associated with shame and guilt. As I grew up those dark emotions and feelings attempted to flow many times so I built a dam. I built it higher and higher as the years went by until there was simply no way through.

However these past few years there have been cracks in the dam and I have allowed them to grow causing the dam to destabilize. Year on year the leaks have grown and now I feel the dam has burst and instead of trying to rebuild it I have allowed it to come down and allowed the flow of emotions to move on their journey.

I have realized that blocking these emotions has enabled depression, anxiety and addictions to flourish for way too long. I also realize that these are not negative emotions but rather an essential part of myself that needs to be felt, acknowledged and listened too.

My deepest fears pushed people away, caused me to become a victim and prevented me from both accepting and giving love. I saw the world as rigid and primarily in black and white. Now I see an infinite expanse full of colour, hopes and dreams.

heart, love, feelings, dark feelings, healing, feeling

See the world in full colour

This past few years I have worked hard to get to where I am today and it’s an on going journey that will continue till the day I die. To experience the full spectrum that life has to offer we need to open up to every emotion good and bad. We are taught from such a young age that negative emotions are bad and we need to get rid of them. As we grow older if we can’t get rid of them ourselves well then we get pills to help us along.

What I have learnt is that our negative emotions are just as important as our positive ones because they help us make sense of life’s ups and downs. We are taught to feel shame and blame for negative emotions and very often we apologize for them.

Pushing your negative emotions down and suppressing them just makes them more potent and when they do bubble back to the surface they will be well cooked and toxic. Think of it like shaking a bottle of coke, the longer you don’t deal with an emotion the harder the bottle is shaken and when the cap eventually does come off just think of the mess it makes as it sprays everywhere. This mess will have to be cleaned up so does it not just make more sense to clean up the mess before it gets too big. Small spills over time as opposed to a huge explosion are far more manageable.

As life is not a one size fits all project what works for one will not work for another! Some people internalize and some people develop anger issues or if you’re like me depression, anxiety and addictions will flourish and grow given the right environment.

There is simply no escaping the fact that we need to change how we view this aspect of ourselves. Negative feelings and emotions are crucial for letting us know what we don’t like or if we feel scared or are in danger. They can let us know that our health is not great or that there are problems in our relationships.

heart, love, feelings, dark feelings, healing, feeling

Journal your feelings

I was pretty terrified at first because deep down I knew I had been suppressing my emotions for a very long time. I also knew that if I didn’t start to feel I would continue to get sick and sele-medicate so I did it initially in the safety of a therapists office and then at home alone. I journalled my emotions down, often scribbling furiously, as I allowed my feelings to flow. In time I have learned not to judge this aspect of myself, which can be hard.

I now understand that thoughts and feelings are transient and will pass through and nothing stays the same forever. This helps me to accept, feel and deal with my emotions as I go. Acceptance and awareness is key but the feeling of freedom when you finally let go is more that worth it.

Naturally animals, catherine edwards, words hurt, alison canavan, animal health, holistic animal care, horse, do animals have feelings, be complete

As an animal therapist I visit many different environments. It can be hard at times, as I have been invited in by the ‘owner’ to help their animals, but sometimes the situations still shock me. It is vital that I stay non-judgemental and that I approach every situation with love and compassion. I always do.

This week I attended several clients whose horses had gained a bad reputation for themselves through no fault of their own. They had been labelled as ‘dangerous’, ‘too nervous / spooky’, ‘rude’, ‘disrespectful’ to name but a few. It amazes me that people do not understand the impact of these labels on another being, whatever its species. Every word has an energy associated with it, and animals are far better at picking up on this energy than most humans. Being constantly miss-labelled for something you are not has a devastating effect, emotionally, which then leads to physical problems.

There is always a reason for perceived ‘bad’ behaviour, whatever the species (and yes that includes us humans)! These horses were both in severe pain that had not been detected, despite all the warning signs being given by the horses! These horses were expected to carry a rider, both had poorly fitted saddles which would have been causing severe pain when ridden, yet when they expressed this pain via initially facial expressions (which were ignored), then by more extreme behaviour e.g. not being caught, biting or bucking, they were told off severely, often physically but always emotionally by being told by everyone how horrible they were and that they would be sold.

During their session with me, amongst other therapies, I used essential oils to help release traumatic emotions (more on this amazing process of animals self-medicating in a later blog). The release of emotions is amazing and heart breaking at the same time, the scale of hurt and abuse these majestic animals carry is humbling. I then working with the humans to change their perception of the animal, to see that when you have no language for communication, the only way you can express your fear, pain etc. is through physical actions, and if no one listens to you then your actions have to get more severe to try and be ‘heard’.

When people understand why an animal may be behaving in a certain way, it changes their approach completely. The animal immediately respond to this new approach, and the healing of the relationship can truly begin. Knowledge truly is power, but only when it is applied!

So today I encourage you to always talk kindly to others, whatever their species. Unkind and insensitive words really do hurt and can have a devastating impact on an animal. By trying to understand why an animal or human is behaving in a certain way, and by approaching them with compassion rather than judgement, a positive outcome can always be achieved. Our animals will always reward the slightest effort by us humans in kindness, compassion and true communication. They will help us understand ourselves and how we impact on others if we are prepared to listen, and we should be truly grateful for every interaction we have with these beautiful animals.

Be a part of meditation history!!

An amazing experiment is about to take place on the 8th of August as Deepak Chopra, India Arie, Gabrielle Bernstein and master educators attempt to break the Guinness World Record for the largest group meditation in history.

The meditation is part of Seduction of the Spirit retreat, a seven-day journey where Deepak, Gabrielle Bernstein, and master educators will guide you through reflective workshops, beautiful yoga practices, and guided meditations dedicated to increasing global consciousness and connection, and helping you build your personal practice and find inner peace. Log onto http://globalmeditation.chopracentermeditation.com to register for free.