Tangy and Tart Salmon Salad

 salmon salad

Perfect for lunches, or to make ahead if you're meal planning!

You probably already have all the ingredients. 

It's quick, easy, and good brain-food for those busy days.

This recipe is dairy-free and gluten-free.

Enjoy!

Tangy & Tart Salmon Salad

Prep Time: 15 minutes
Cook Time: 0 minutes
Servings: 2

INGREDIENTS:

  • 1 can of sustainably caught salmon, drained
  • ½ celery, diced
  • ¼ cucumber, diced
  • ½ green apple, diced
  • 1 tablespoon sunflower seeds
  • 1 tablespoon olive oil
  • salt and pepper to taste
  • butter lettuce or other greens

INSTRUCTIONS:

Mix all the ingredients together and serve in a lettuce wrap or on a bed of greens.

 

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Delicious Citrus Marinade

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I feel blessed for the mild weather we get here in Vancouver because it means grilling season lasts much longer!

Truthfully, even the snow doesn't really stop us from firing up the BBQ, but if that's not your thing, oven-roasted is still delicious!

This is an amazingly versatile recipe that you'll use again and again in a variety of ways: 

  • This marinade is great on any meat - beef, poultry, or pork - the citrus acts as a tenderizer.
  • You can toss it with veggies, potatoes, or tofu, and roast them in the oven.
  • You can reduce the marinade to make a lovely sauce for white fish.
  • Or you can use it fresh as a salad dressing.

This recipe is vegetarian, dairy-free, gluten-free.

Enjoy!

 

Citrus Marinade, Sauce, or Dressing

Prep Time: 15 minutes
Yield: 1/3 Cup 

INGREDIENTS:

  • Juice of 1 Lemon (approx 2 Tbsp)
  • Zest of 1 Lemon
  • 2 Tbsp Olive oil
  • 3 Cloves of crushed garlic (I like it garlicky!)
  • 1 Tbsp Honey
  • 1 Tbsp Parsley
  • 1/4 tsp Paprika
  • 1/4 tsp Red pepper flakes
  • 1/4 tsp Cumin
  • Salt & Pepper

INSTRUCTIONS:

For Marinade:

  1. Add all ingredients to a jar and seal the lid.
  2. Shake well to blend.
  3. Pour over meat and mix well. 
  4. Cover and refrigerate for at least 30 minutes, or up to 24 hours.
  5. Grill or roast meat as desired.

For Sauce:

  1. Simmer marinade in a pan over medium heat for approximately 15-20 minutes, or until it's reduced to desired consistency.
  2. Serve poured over meat or vegetables.

For Dressing:

  1. Add all ingredients to a jar and seal the lid.
  2. Shake well to blend.
  3. Pour over salad and serve.

NOTES:

  • If you don’t have fresh lemons, substitute bottled juice.
  • Store unused portion in the fridge for up to 5 days.

 

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10 Ways To Strengthen Your Immune System

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With Autumn’s cooler weather comes higher rates of viral infections. So, it seems like a good time to talk about your immune system and how you can support it.

You were born to be healthy and happy. And these days, with Coronavirus as an additional threat, you simply can’t afford to get sick. This takes some responsibility for you to remain healthy despite the challenges and obstacles of your daily life.

Good health is a critical factor for enjoying and succeeding in life. However, those changes in the seasons tend to get your body out of whack and more susceptible to illness. You need a strong immune system to weather to seasons without getting sick. Here are some easy tips to help strengthen your immune system.

1.    Eat nutritious foods. During cold weather, flu and other infections threaten your health. Proper nutrition is very important for good health. A balanced diet rich in antioxidants (found in vegetables and fruits) and healthy fats can help support your immune system. Avoid processed foods and artificial sugars.

2.    Drink a sufficient amount of water. Drinking water helps your cells operate optimally, plus it helps your body more easily process food and eliminate waste. Water helps transport the white blood cells and other immune system cells you need to help stave off illness. Staying hydrated ensure you have proper blood circulation so these cells can get where they need to go to keep you healthy.

3.    Establish a regular sleeping habit. Setting a regular sleep schedule can improve the amount and quality of your sleep. Inadequate sleep can result in a sluggish immune system. Sleep is when your body heals itself. Prolonged fatigue prevents your body from fighting off illnesses, making you more susceptible to getting sick. Most experts recommend eight hours of sleep a night for adults to maintain good health.

4.    Exercise regularly. Physical activity helps improve happiness and health. Moderate to intense workouts lasting under an hour help boost your immune system both immediately and in the long run.

5.    Relax. Your daily routine and work schedule probably leave you feeling stressed and tense. Find ways to take a break and relax. Chronic stress appears to wear down your immune system and make you more vulnerable to illness.

6.    Laugh more often. The old adage “Laughter is the best medicine” has more truth than we realize. Loneliness, depression, and a negative outlook have been shown as contributing factors in a variety of ailments and illnesses.

7.    Include spices and herbs. Spices like onions, ginger, and garlic have components that can strengthen your immune system.

8.    Enjoy some sun. It is one of the best things that you can do to boost your levels of Vitamin D, which is essential to healthy lungs and bones.

9.    Avoid using too many antibiotics. Recent studies have found that antibiotics can attack essential bacteria in the digestive system and can overpower natural immune functions. So only use them when you really need them.

10.    Enjoy life. Living in misery opens the door to infections. Try to embrace the day and live life to the fullest. I know this is easier said than done these days, but connect with friends in a safe way and have fun! You will be surprised just how healthy and happy it makes you feel.

These tips can keep your immune system operating at its best and will help you fend off those seasonal colds and illnesses so you can actually enjoy the coming winter months!

Are you ready to make changes? 


Yours in health and wellness,

Signature Shannon transp

 

2 WAYS TO GET MORE VITALITY IN YOUR LIFE FOR FREE:

1. Click here to join my tribe, High Vitality Life Revolution - where likeminded women are taking control of their health and happiness, with free daily support, tips, resources, inspiration, mini-challenges and more!

2. With over 30 of experience, I guarantee we will find a custom solution to increase your vitality today. Click the button below to get a free vitality session with me.

 

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How to Combat Anxiety

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Living with anxiety is a serious issue for many people. Millions of people who suffer from it are constantly searching for a way to escape it. Learning to control anxiety is a long process that cannot be learned overnight.

However, there are many ways to cope with and combat anxiety, and many of them are natural:

Exercise

Exercise serves as one of the best ways to combat anxiety. To some, it may initially seem arduous, but for so many people suffering from anxiety, it quickly becomes essential.

When you are physically active, your body releases endorphins that are responsible for new brain cell growth and the stimulation needed to focus. It also helps promotes higher self-esteem.

Studies show that exercise can also play a mild to moderate role in helping enhance people's moods, which is also necessary for combating anxiety.

Exercise is often considered a healthier alternative than taking medications to treat anxiety because, if performed correctly, it has virtually no downside.

Mindset

Another way to help combat anxiety is to nurture a positive mindset by focusing on shifting perspective and practicing mindfulness.

Many people suffering from anxiety view situations and experiences that happen to them as negative, when a shift in perspective can help view them as positive, or even just neutral.

Just because you experience challenges doesn’t mean your life is negative, or that you should give up. You would be better served to view those challenges as essential opportunities for you to succeed in the future, or as stepping stones to create the change you want.

Adopting a positive mindset offers huge benefits. It prevents your body from reacting with stress – launching chemical and neurological responses that negatively affect your health. It also gives you a chance to be happier and more satisfied with the things that you already have, even the simplest things.

Exercise and mindset are just two effective ways to combat anxiety.

There are many more approaches that range from changes in eating habits and emotional behaviors to being more selective about your social circle.

TAKE ACTION TODAY: Improve your awareness of yourself. Take small steps. Pay attention to what makes you anxious and learn how to deal with those situations little by little until you begin to feel in control of your anxiety.

Warmly,

Signature Shannon transp

 

 

2 WAYS TO GET MORE VITALITY IN YOUR LIFE FOR FREE:

1. Click here to join my tribe, High Vitality Life Revolution - where likeminded women are taking control of their health and happiness, with free daily support, tips, resources, inspiration, mini-challenges and more!

2. With over 30 of experience, I guarantee we will find a custom solution to increase your vitality today. Click the button below to get a free vitality session with me.

 

Free Vitality Session button

 

 

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Overcome Overwhelm

overwhelm

Overwhelm is a state of mind and emotion that can absolutely be soothed into well-being. As a Highly Sensitive Person, I am acutely familiar with overwhelm. I have spent a lifetime trying to fit into this crazy, high-pressure world, to feel productive, accomplished and confident. Instead, I learned that fitting in was never the goal. The goal is peace and ease.

For many people, the frenetic energy of the world is overwhelming and we can easily get caught up in the drive to be more, do more, have more, know more...immediately, if not sooner! That is not an inherently a good or bad thing; it's just the reality we are observing and creating. What matters is how we choose to handle it.

When we buy into believing society's measure of our worth, we set ourselves up for diminishing self-esteem and a downward spiral of constant effort. Will it ever be enough? Are you happy? Are you satisfied with the way you live your life?

When we choose to manage our energy in a way that honors who we are and what we individually need to feel our best, then that acceptance allows peace and ease in. When we embody the energy or feeling of peace, it expands and life becomes easier.

Then, we are less affected by chaos because we are no longer energetically aligned with it. Meaning, we aren't feeling chaotic and overwhelmed, so we do not attract that energy to us anymore, and so we are able to be more clear-headed, focused, inspired, creative and yes...more productive. We can get more done in less time with less effort. Sounds pretty good, doesn't it?

When we develop the habit of wellness, allowance, and alignment, we are actually letting go of the pressure, guilt and resistance, so that we naturally become who we really are... The YOU that you are meant to be. Happy, healthy, confident, beautiful and an inspiration to others. Your high vibration radiates out like ripples on a pond and positively affects the world around you.

I want you to know that you aren't meant to contort yourself to fit into this frantic reality. You're best and most natural state of being is peace and ease. Find your way there and everything will be easier. You will be, do, have, and know all that you desire, without all the stress and effort.

TAKE ACTION TODAY:  Determine what you need to feel your best each day and begin everyday with that practice of aligning with your best self. It might be time alone, a workout, meditation, waking up slow, journaling, yoga... do what makes you FEEL peace and ease.

Be well,

Signature Shannon transp

 

 

2 WAYS TO GET MORE VITALITY IN YOUR LIFE FOR FREE:

1. Click here to join my tribe, High Vitality Life Revolution - where likeminded women are taking control of their health and happiness, with free daily support, tips, resources, inspiration, mini-challenges and more!

2. With over 30 of experience, I guarantee we will find a custom solution to increase your vitality today. Click the button below to get a free vitality session with me.

 

Free Vitality Session button

 

 

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