Heart-Healthy Recipes:
Featuring in today’s newsletter is a delectable, heart-healthy recipe, a Grilled Salmon Salad.
Ingredients:
- 2 fillets of fresh salmon
- 2 cups mixed salad greens (e.g., spinach, arugula, romaine)
- 1 cup cherry tomatoes
- 1 cucumber, sliced
- 1 avocado, sliced
- Olive oil, lemon juice, salt, and pepper to taste
Instructions:
Preheat your grill or grill pan. Season your salmon with a little olive oil, salt, and pepper. Grill each side for about 4-6 minutes depending on thickness.
While the salmon is grilling, prepare your salad. Combine mixed greens, cherry tomatoes, cucumber, and avocado in a large bowl.
Once the salmon is cooked to your liking, let it rest for a few minutes, then flake it into large pieces with a fork. Add the salmon to your salad.
Drizzle with olive oil, lemon juice, salt, and pepper, then toss gently to combine.
Salmon is an excellent source of Omega-3 fatty acids, which are crucial for heart health. Combined with the fibrous vegetables and healthy fats from the avocado, this meal is not only delicious but also packs a punch in terms of nutrition.
P.S. Don’t do what I did and try to use a spatula to lift your salmon and then drop it on the ground. 😦
Hydration Habits:
It’s easy to forget to drink water throughout the day, but proper hydration is key to maintaining overall health. Here are a few tips to help you remember to hydrate:
It can be helpful to keep a water bottle with you either at your desk or in your bag. Seeing it frequently can serve as a reminder to take regular sips of water. For me, this is particularly important as I tend to gravitate towards tea, coffee, fizzy drinks, or anything but water when I’m out and about. However, by keeping water within arm’s reach, I am more likely to stay hydrated throughout the day.
There are several free apps available that send you reminders to drink water throughout the day.
Infuse your water with diluted juice, fruits, herbs, or cucumbers to make it more appealing if you find plain water uninteresting so my go to is always diluted juice and I’m incredibly particular about the type of juice I drink I found a lot of them to be either tasteless or fake tasting in terms of the flavour.
Remember, hydration aids in digestion and helps to maintain healthy skin, and can even boost your mood and energy levels!
Sleep Hygiene Tips:
Quality sleep is essential for both physical and mental wellbeing. Here are a few tips for enhancing your sleep quality:
Maintain a regular sleep schedule:
Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock.
Create a sleep-friendly environment:Â Keep your bedroom quiet, dark, and at a cool temperature for this I use blackout blinds a fan I also open the window 1 hour before I go to bed to cool the room down and to freshen the room. for other items that I cant really use but if you can then power to you you should consider using earplugs, an eye mask, or a white noise machine if needed.
Limit exposure to screens before bed:Â The light emitted by phones, computers, and TVs can interfere with your body’s production of melatonin, a hormone that regulates sleep. this something that I’m still working on I have made it into a bad habit to go on my phone and watch youtube videos before I go to sleep
Engage in a relaxing pre-sleep routine:Â This could include reading a book, listening to calm music, or practising a gentle yoga routine; for me books don’t relax me as I usually try to think about what has happened in the book and relaxing music is my go-to for learning/ researching and getting things done so for me things are reversed. Still, as I mentioned, I’m glued to my phone, so when I need to relax I usually listen to anime series breakdowns or World of Warcraft lore videos.
Sleep plays a vital role in good health and well-being. Getting enough quality sleep can protect your mental health, physical health, and quality of life.
The Long Road Ahead 
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