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Simple 5 Step Pan-Seared Salmon with Kale and Apple Salad

7/29/2016

Makes: 4 servings
Level: Easy

Total Time: 40 Mins
Prep Time: 20 mins
Inactive: 10 Mins
Cook: 10 Mins

Ingredients

Four 5-ounce center-cut salmon fillets (about 1-inch thick)
3 tablespoons fresh lemon juice
3 tablespoons olive oil
Kosher salt
1 bunch kale, ribs removed, leaves very thinly sliced (about 6 cups)
1/4 cup dates
1 Honeycrisp apple
1/4 cup finely grated pecorino
3 tablespoons toasted slivered almonds
Freshly ground black pepper
4 whole wheat dinner rolls

Directions

Bring the salmon to room temperature 10 minutes before cooking.
Meanwhile, whisk together the lemon juice, 2 tablespoons of the olive oil and 1/4 teaspoon salt in a large bowl. Add the kale, toss to coat and let stand 10 minutes.
While the kale stands, cut the dates into thin slivers and the apple into matchsticks. Add the dates, apples, cheese and almonds to the kale. Season with pepper, toss well and set aside.
Sprinkle the salmon all over with 1/2 teaspoon salt and some pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-low heat. Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on one side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch, about 3 minutes more.
Divide the salmon, salad and rolls evenly among four plates.

Nutritional Value:
Per serving (1 fish fillet, about 2 cups of salad and 1 dinner roll): Calories 620; Fat 36 g (Saturated 8 g); Cholesterol 85 mg; Sodium 730 mg; Carbohydrate 40 g; Protein 39 g; Fiber 7 g; Sugars 14 g

See original article and recipe here

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Little Known Secret Anxiety Treatment (Doctors Won’t Tell You This!)

7/29/2016

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Stress and anxiety could be said to be a normal part of everyday life.

Anxiety is defined as “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome”.....I don’t know about you guys but I experience that a time or two at least throughout my day.

In today’s world we experience anxiety on a regular it may seem, and the only way that a person can seemingly alleviate the situation if it becomes a more serious problem is to take some form a prescribed medicine from a doctor.

Well that is not entirely true…

According to some studies done by the AADA (Anxiety And Depression Association), regular exercise works as well as medication for some people to reduce symptoms of anxiety and depression, and the effects can be long lasting.

One vigorous exercise session can help alleviate symptoms for hours, and a regular schedule may significantly reduce them over time.

Exercise is a natural way of treating your anxiety.

We are well aware that are endorphins that get released during exercise in your brain.

These endorphins also are great for helping with anxiety or worrying.

What happens is they act as a sort of natural feel-good chemical that is produced by our brains, which in turn can help ease anxiety.

When exercising, if you are focused more on say the rhythm of your breathing, of the constant thud of your feet hitting the ground, not only do these promote more overall calmness, you will also notice your worries just seem to drift away to the back of your mind as well.

You will be able to interrupt the flow of worries running through your mind if you physically get moving.

Exercise also reduces immune system chemicals, which can worsen anxiety and depression as well if they are allowed to go unchecked.

Additionally, exercising increases the body’s temperature, which has been shown to have an overall calming sensation on a person’s mood.

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The Secret Doctors Won't Tell You About How To Increase Energy and Motivation

7/29/2016

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How To Increase Your Energy And Motivation

Have you ever had one of those awfully sluggish days where you just aren’t motivated and lack the energy to even complain about being that way?

Well there is a little known secret to dealing with this that not too many of us tend to pay much attention to these days.

So what is this secret? Exercise.

It may almost come across as hypocritical to say that exercise, the thing that may leave us so winded and tired afterwards, can actually be what is need for more energy and motivation throughout our day.

But that would only be the opinion of someone who doesn't know the full benefits that exercise truly provides.

Sure, exercise has its obvious benefits of things along the lines of a slimmer waist, toned abs, improved sex life, and even the possibility of adding a couple of years to your life.

But something that isn’t focused on quite as much is its mental benefits as well.

CHECK OUT OUR BLOG ON 5 BENEFITS OF EXERCISE.

People who engage in regular day to day exercises generally also have more energy and motivation than those who don’t.

By keeping their bodies active, they also in turn keep themselves alert and energetic.

Performing exercises is known to increase the circulation of blood flow, which directly ties in with higher energy levels.

And by having more energy, higher motivation tends to follow along because the person does not suffer from feeling as sluggish or tired as they would had been had they not exercised.

When your body is engaged and more active, it in turn increases other things like your metabolism and releases endorphins to your brain.

In effect, you are waking up internally as well as externally as well.

Because once your body is awakened internally, your metabolism gets sped up.

This leads to you needing to eat more healthier foods that will be stored and converted directly into energy.

While addressing oxygen, you will also note that when exercising you consume more oxygen because you breathing more as well, which helps to increase your lung capacity.

This over time is what will allow you provide more and more oxygen to your brain and blood stream as well.

This increased oxygen flow to your brain and blood stream leads to increased functionality in your body and more productivity mentally as well.

More physical and mental power equals more energy and motivation as well.

Exercising also releases endorphins into the brain as well.

Endorphins are chemicals that are produced at the base of your brain whose purpose is to provide you with feelings of pain relief and pleasure.

This is why you may have heard the term “runner’s high”, because they are being exposed to such a high amount of this feel good endorphin due to the high level of exercise.

But even a moderate amount of exercise can be enough to produce endorphins.

This in turn will lead you to feeling better and more motivated throughout the rest of your day as well.

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5 Reasons Why We Love Exercise (And You Should, Too!)

7/20/2016

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Exercise. To some the mere mentioning of the words causing pain and fear, yet for others the word brings about certain excitement and joy.

Why exercise may carry a negative vibe, that’s a blog for another day.

Today we will focus on how you can become one of those people who jump for joy at the thought of exercise.

(Okay, maybe not literally, but you get the idea.)

Exercise has many benefits, but we will focus on the following:

1) Boosted confidence/better self-image
2) More energy and motivation
3) Elevated moods
5) Increased creativity
6) Decreased anxieties and worries

1) Boosted confidence/better self-image

People who regularly exercise often times experience boosted confidence through a sense of achievement, an improved physical appearance, increased sexual performance, and many other perks that regular exercise tends to carry along with it.

2) More energy and motivation

People who engage in regular day to day exercises generally also have more energy and motivation than those who don’t.

By keeping their bodies active, they also in turn keep themselves alert and energetic.

Performing exercises is known to increase the circulation of blood flow, which directly ties in with higher energy levels.

And by having more energy, higher motivation tends to follow along because the person does not suffer from feeling as sluggish or tired as they would had been had they not exercised.

3) Elevated moods

So we all know the positive effects that exercise can have our body, but what about our minds?

When we exercise, certain endorphins are released in our brains, as physical activity has been shown to help relieve tension and stress throughout the body.

It only makes sense though, as our bodies and minds are so closely linked together.

When one is up and feeling great, the other will usually follow suit.

4) Increased Creativity

The same endorphins that help you to feel better during exercising also help you to concentrate more and be more mentally sharp for whatever tasks the day may bring your way.

The exercising will also help you to regulate your sleep patterns more, which allows for more dreaming as well as a more rested take on things throughout the day.

5) Decreased anxieties and worries

Exercise is a natural way of treating your anxiety. Going back to the various endorphins that get released during exercise in your brain, these endorphins also are great for helping with anxiety or worrying.

When exercising, if you are focused more on say the rhythm of your breathing, of the constant thud of your feet hitting the ground, not only do these promote more overall calmness, you will also notice your worries just seem to drift away to the back of your mind as well.

You will be able to interrupt the flow of worries running through your mind if you physically get moving.

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Simple 5 Step Pan-Seared Salmon with Kale and Apple Salad

﻿Little Known Secret Anxiety Treatment (Doctors Won’t Tell You This!)

The Secret Doctors Won't Tell You About How To Increase Energy and Motivation

5 Reasons Why We Love Exercise (And You Should, Too!)

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Little Known Secret Anxiety Treatment (Doctors Won’t Tell You This!)