Smoked salmon salad

Changing a habit

Most people who come into my nutrition clinic have one thing in common – they want to change a habit. This habit is usually focused on the way that they eat. They know that they are eating in a way that is not promoting good health, and they come to me so that I can guide and assist them towards positive change. So how can we make change easier?

First of all, you must want to change. I have had some people come to my clinic who are only there because their GP have advised them to come or their family has pushed them into coming. It is hard to work with these people as deep down they are not interested in changing their habits to improve their health.

Secondly, it is important to both plan out the changes you are wishing to make, and then visualise having already achieved them. Research has shown that people who make a concrete plan around their changes, creating simple steps towards new habits, are more successful than those with vague goals and aspirations. Rather than say ‘I want to get healthy’, perhaps create an image of what you specifically want. For example, I want to feel more energy, I want a clear head or I want to lower my cholesterol.

Once you have a clear idea of what you want, then visualise yourself carrying out these goals and achieving your aim. Many people get stuck with where they are, rather than admitting their current situation and then concentrating on how they would like things to be. These ideas have been based on athletes, who do a lot of work mentally rehearsing their performances before competing and it’s often very successful.

So give it a try. Of course, adding great brain food to your diet in the form of oily fish such as salmon, will also help.

Smoked salmon salad

Smoked salmon salad


  • Serves 4
  • 250 g mixed green leaves – washed
  • 200 g smoked salmon – cut into strips
  • 100 g cherry tomatoes - halved
  • 50 ml of extra virgin olive oil
  • Juice of one lemon
  • 1 tbsp capers – finely chopped
  • freshly cracked pepper


  1. Make the dressing by placing the capers, lemon juice, oil and pepper into a bowl and stir together.
  2. Place all of the other ingredients into a large bowl and pour over dressing. Mix well.
  3. Serve immediately.
  4. Wheat free, gluten free, dairy free, sugar free


My optimal Self Care Food Plan restores love and balance to your meal times.


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