Blog — Wellness with Jackie

I love roasting up salmon for a quick weeknight meal. It's loaded with protein and healthy fats like omega 3's. Served over a salad, or with a side of roasted veggies (or both!), you can have a highly nutritious meal in just about 15 minutes. Here I paired it with salad dressed in dijon vinaigrette, sauerkraut, avocado and string beans sautéed in ghee.

Serves 2
Ingredients:
12 oz Wild Salmon Fillet
1 tbsp Olive Oil
Italian Seasoning
Celtic Sea Salt
Pepper
One Clove Minced Garlic
Juice of 1/2 organic lemon

Directions:
Pre-heat oven to 350. Rinse salmon with cold water. Place on baking tray lined with parchment paper. Drizzle olive oil and lemon juice over salmon. Add a couple dashes of italian seasoning and salt & pepper to taste. Add garlic and using a brush or your hand, mix all ingredients so that they are evenly distributed over the salmon. Place in oven and roast for about 15 minutes. Check the middle to make sure it's done as you'd like. Enjoy!

For years I've tried to journal, but it just never clicked. I've read about all the benefits of getting your thoughts out on paper, and allowing yourself to just let it all out on the page. So, I'd get a rad journal I was excited about hoping it would do the trick - it wouldn't and I'd never get to experience all that release and clarity that those who journal speak of.
Fast forward to several weeks ago when I as listening to an Underground Wellness podcast with Hal Elrod, author of The Miracle Morning on my way to work. He spoke about a lot of interesting morning rituals, but one in particular stuck in my head - The Five Minute Journal. I thought, hell yeah, I can do 5 minutes! I ordered it that day.
The Five Minute Journal is based on positive psychology, it asks 5 simple questions a day intended to help you focus on gratitude, cultivate a growth mindset and help you to shift your focus to the positive. You answer 3 in the morning and 2 at night. The questions are:
Morning
1. I am grateful for ...
2. What would make today great?
3. Daily affirmation:
Night
1. Three amazing things that happened today...
2. What could have made today better?

I've been recommending it to clients left and right because it's easy to stick with and I'm finding it really effective in helping me create more space for things I love like yoga, which had been put on the back burner. If you've been wanting to journal or create a daily ritual, check it out! If you prefer to do things digitally, they have an app too.