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Jo Knows Nutrition

Salmon Fillets with Mango-Peach Salsa

This healthy salmon with mango-salsa recipe is deceptively easy to make and gourmet enough for company. Serve over salad greens or pair it with steamed rice. You can make the salsa ahead of time as it keeps well in the refrigerator for up to 3 days.

INGREDIENTS

  • 4 salmon fillets

Salmon Marinade

  • 2 tablespoons (30 ml) olive oil
  • 2 tablespoons (30 ml) honey or pure maple syrup
  • 1-2 cloves crushed garlic or 1/4-1/2 teaspoon            (1.25-2.5 ml) garlic powder
  • 1 teaspoon (5 ml) sesame oil
  • 1 teaspoon (5 ml) soy sauce

Peach-Mango Salsa

  • 2 large mangoes, diced or 1 1/2 cups (375 ml)          frozen mango
  • 2 large peaches, diced or 1 cup (250 ml) frozen         peaches
  • 2 red bell peppers, diced

1/2 cup (125 ml) red onion, diced

  • Handful (1/4 cup; 63 ml) of cilantro finely                             chopped
  • juice of 1 lime or 2 tablespoons (30 ml) orange         juice
  • 1-2 teaspoons (5-10 ml) sesame oil
  • 1-2 tablespoons (15-30 ml) sesame seeds, toasted
  • ¼ teaspoon salt or to taste

INSTRUCTIONS

Preheat the oven to 400 F (200 C)

  1. Combine the olive oil, honey or maple syrup, garlic, sesame oil and soy sauce Pour over salmon.
  2. Marinade the salmon for 10 to 30 minutes.
  3. Bake in the oven for 10 to 20 minutes. The general rule of thumb is to cook salmon for about 10 minutes per inch (2.5 cm) of thickness.
  4. In a bowl, combine the mango, peach, pepper, onion, and cilantro.
  5. Add the lime or orange juice, sesame oil, toasted sesame seeds and salt. Set aside.
  6. When cooked, top salmon with mango salsa and serve on salad greens or with rice.

ENJOY!

Submitted by: Joanne Nijhuis MSc, RD, a consulting and culinary dietitian in Simcoe Grey Bruce.

www.joknowsnutrition.com   Instagram: jo_knows_nutrition

Did You Know?

Salmon is a wonderful source of heart and brain protective omega-3 fatty acids and high-quality protein. Health Canada recommends that adults consume fish at least twice per week as part of a healthy diet.

 

Protect Your Marriage

What do you look for in a partner with whom you will share life, and possibly children?

Falling in love and planning a wedding are incredibly romantic activities, very often undertaken while wearing rose-colored glasses. All the gifts make it seem like Christmas, but there is an important gift that you must give to yourself, and that is the gift of awareness.

 You would not buy a car without brakes, or a house with a leaky basement, so why would you commit to a relationship where something fundamental is missing? Let’s look at those fundamentals, assuming that you’ve already screened for major dysfunctional problems.

 1) First and foremost is good communication. We’ve heard this a zillion times, but what does it really mean? It means that you can talk openly to one another, without fear of criticism or anger. It means that you feel heard and understood. It also means that most times you feel closer to one another after having talked. It also means that you are honest with each other. If you do not have this kind of communication, then you won’t be able to work through issues related to finances, sex, etc. and then you will have more problems than just communication!

 2) Next, there must be some kind of commitment to growth. This comes from the understanding that a relationship is not a static thing, but is ever changing, and we must grow in order to keep up. We all have blind spots, and must be willing to learn and expand our awareness. If you don’t grow, you may wake up one day to a partner who says he/she has outgrown the relationship. By then, it’s usually too late to catch up.

 3) There must also be shared goals. You need to be able to look ahead and have some sense of where you are going, or you will surely end up somewhere else. These goals can be revised as time goes on, but they must be talked about, for if you each have a different idea of the future, then you are on a collision course.

 4) Finally, you must both have the ability to handle conflict. Conflict is inevitable, in fact it is often the signal that change is needed. If it is not channeled appropriately, it becomes a destructive force, and eats away at the relationship. There are a multitude of books on the subject of conflict resolution, and if they don’t help, you can seek counselling.

 If you concentrate on these four fundamental areas, then you are well on the way to having a relationship that you can celebrate!

Gwen Randall-Young is an author and award-winning psychologist. For permission to reprint this article, or to obtain books, CDs or MP3s, visit www.gwen.ca. Follow Gwen on Facebook for inspiration.

 

Walking to School

The number of kids being driven to school has increased dramatically over the past few decades.

In 1956 about 56% walked to school.

By 2016 kids aged 11 to 13 the number of kids cycling or walking has decreased to 27.9 %.

In the last five years alone 5 deaths and 31 injuries among children under 14 occurred near schools during the school year.

 Statistics show the vast majority of school-aged kids still aren’t getting enough physical activity – only five per cent of children and youth in Canada between the ages of five and 19 reach the daily minimum of 12,000 steps.

 Unnecessary car trips to and from school are responsible for 20% of all morning rush hour traffic!

There are a myriad of benefits of walking to school

  • enhance a child’s psychological well being
  • become more attentive and alert
  • increase concentration
  • improve memory
  • by improving alertness, concentration, and memory overall academic performance improves
  • increase energy levels
  • more flexible
  • improve coordination
  • help make muscles stronger and leaner
  • strengthen immune system
  • reduce body fat
  • help control body weight and greatly reduce chances of becoming obese
  • help make bones strong and healthy
  • reduce risk of developing non-insulin diabetes

 The question that begs to be answered is- Why would any parent deprive their child of such astounding benefits that can be achieved by the simple act of putting one foot in front of the other?

And as an extra bonus parents do not have to fork out any extra money!

 Here are some worthwhile suggestions for parents.

If you honestly believe it is too far for your child to walk, then drive them part way to school, say one third to one half and let them walk the rest of the way.

 It is a win for everyone including the ecological health of the environment.

Parents will help reduce the nasty disease-triggering pollutants spewing out of hundreds of cars in front of the school.

One cannot help but wonder about the negative impact of children getting out of cars in front of their school and breathing in the poisonous exhausts of dozens and dozens of cars.

 As well, parents will save on gasoline and help reduce dangerous traffic jams in front of schools.

Starting tomorrow help your child reach 12, 000 steps by the simple act of walking to and

Jo Knows Nutrition

Salmon Fillets with Mango-Peach Salsa

This healthy salmon with mango-salsa recipe is deceptively easy to make and gourmet enough for company. Serve over salad greens or pair it with steamed rice. You can make the salsa ahead of time as it keeps well in the refrigerator for up to 3 days.

INGREDIENTS

  • 4 salmon fillets

Salmon Marinade

  • 2 tablespoons (30 ml) olive oil
  • 2 tablespoons (30 ml) honey or pure maple syrup
  • 1-2 cloves crushed garlic or 1/4-1/2 teaspoon            (1.25-2.5 ml) garlic powder
  • 1 teaspoon (5 ml) sesame oil
  • 1 teaspoon (5 ml) soy sauce

Peach-Mango Salsa

  • 2 large mangoes, diced or 1 1/2 cups (375 ml)          frozen mango
  • 2 large peaches, diced or 1 cup (250 ml) frozen         peaches
  • 2 red bell peppers, diced

1/2 cup (125 ml) red onion, diced

  • Handful (1/4 cup; 63 ml) of cilantro finely                             chopped
  • juice of 1 lime or 2 tablespoons (30 ml) orange         juice
  • 1-2 teaspoons (5-10 ml) sesame oil
  • 1-2 tablespoons (15-30 ml) sesame seeds, toasted
  • ¼ teaspoon salt or to taste

INSTRUCTIONS

Preheat the oven to 400 F (200 C)

  1. Combine the olive oil, honey or maple syrup, garlic, sesame oil and soy sauce Pour over salmon.
  2. Marinade the salmon for 10 to 30 minutes.
  3. Bake in the oven for 10 to 20 minutes. The general rule of thumb is to cook salmon for about 10 minutes per inch (2.5 cm) of thickness.
  4. In a bowl, combine the mango, peach, pepper, onion, and cilantro.
  5. Add the lime or orange juice, sesame oil, toasted sesame seeds and salt. Set aside.
  6. When cooked, top salmon with mango salsa and serve on salad greens or with rice.

ENJOY!

Submitted by: Joanne Nijhuis MSc, RD, a consulting and culinary dietitian in Simcoe Grey Bruce.

www.joknowsnutrition.com   Instagram: jo_knows_nutrition

Did You Know?

Salmon is a wonderful source of heart and brain protective omega-3 fatty acids and high-quality protein. Health Canada recommends that adults consume fish at least twice per week as part of a healthy diet.

 

Protect Your Marriage

What do you look for in a partner with whom you will share life, and possibly children?

Falling in love and planning a wedding are incredibly romantic activities, very often undertaken while wearing rose-colored glasses. All the gifts make it seem like Christmas, but there is an important gift that you must give to yourself, and that is the gift of awareness.

 You would not buy a car without brakes, or a house with a leaky basement, so why would you commit to a relationship where something fundamental is missing? Let’s look at those fundamentals, assuming that you’ve already screened for major dysfunctional problems.

 1) First and foremost is good communication. We’ve heard this a zillion times, but what does it really mean? It means that you can talk openly to one another, without fear of criticism or anger. It means that you feel heard and understood. It also means that most times you feel closer to one another after having talked. It also means that you are honest with each other. If you do not have this kind of communication, then you won’t be able to work through issues related to finances, sex, etc. and then you will have more problems than just communication!

 2) Next, there must be some kind of commitment to growth. This comes from the understanding that a relationship is not a static thing, but is ever changing, and we must grow in order to keep up. We all have blind spots, and must be willing to learn and expand our awareness. If you don’t grow, you may wake up one day to a partner who says he/she has outgrown the relationship. By then, it’s usually too late to catch up.

 3) There must also be shared goals. You need to be able to look ahead and have some sense of where you are going, or you will surely end up somewhere else. These goals can be revised as time goes on, but they must be talked about, for if you each have a different idea of the future, then you are on a collision course.

 4) Finally, you must both have the ability to handle conflict. Conflict is inevitable, in fact it is often the signal that change is needed. If it is not channeled appropriately, it becomes a destructive force, and eats away at the relationship. There are a multitude of books on the subject of conflict resolution, and if they don’t help, you can seek counselling.

 If you concentrate on these four fundamental areas, then you are well on the way to having a relationship that you can celebrate!

Gwen Randall-Young is an author and award-winning psychologist. For permission to reprint this article, or to obtain books, CDs or MP3s, visit www.gwen.ca. Follow Gwen on Facebook for inspiration.

 

Walking to School

The number of kids being driven to school has increased dramatically over the past few decades.

In 1956 about 56% walked to school.

By 2016 kids aged 11 to 13 the number of kids cycling or walking has decreased to 27.9 %.

In the last five years alone 5 deaths and 31 injuries among children under 14 occurred near schools during the school year.

 Statistics show the vast majority of school-aged kids still aren’t getting enough physical activity – only five per cent of children and youth in Canada between the ages of five and 19 reach the daily minimum of 12,000 steps.

 Unnecessary car trips to and from school are responsible for 20% of all morning rush hour traffic!

There are a myriad of benefits of walking to school

  • enhance a child’s psychological well being
  • become more attentive and alert
  • increase concentration
  • improve memory
  • by improving alertness, concentration, and memory overall academic performance improves
  • increase energy levels
  • more flexible
  • improve coordination
  • help make muscles stronger and leaner
  • strengthen immune system
  • reduce body fat
  • help control body weight and greatly reduce chances of becoming obese
  • help make bones strong and healthy
  • reduce risk of developing non-insulin diabetes

 The question that begs to be answered is- Why would any parent deprive their child of such astounding benefits that can be achieved by the simple act of putting one foot in front of the other?

And as an extra bonus parents do not have to fork out any extra money!

 Here are some worthwhile suggestions for parents.

If you honestly believe it is too far for your child to walk, then drive them part way to school, say one third to one half and let them walk the rest of the way.

 It is a win for everyone including the ecological health of the environment.

Parents will help reduce the nasty disease-triggering pollutants spewing out of hundreds of cars in front of the school.

One cannot help but wonder about the negative impact of children getting out of cars in front of their school and breathing in the poisonous exhausts of dozens and dozens of cars.

 As well, parents will save on gasoline and help reduce dangerous traffic jams in front of schools.

Starting tomorrow help your child reach 12, 000 steps by the simple act of walking to and from school.

Gwen Petreman, Children’s Author Illustrator Educator Presenter. Please visit my blog: envirogoodtoknow.blogspot.com

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