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Eating a healthy balanced diet accompanied by regular exercise is essential in maintaining physical and mental health and well-being. Not only are these effective in preventing excess weight gain or in maintaining weight loss, but healthier lifestyles are also associated with improved sleep and mood.

Salmon is a good source of protein, which is important for maintaining bone health, preventing muscle loss and helping the body heal and repair.

Consuming salmon frequently can help you lose weight and keep it off. Like other high-protein foods, it helps regulate the hormones that control appetite and make you feel full ( 40 ). In addition, your metabolic rate increases more after eating protein-rich foods, such as salmon, compared with other foods

Many of nutrients of brown rice help keep your heart healthy. It’s a rich source of dietary fiber, which helps reduce your risk from death from heart disease. Brown rice also contains high levels of magnesium which can help make your less vulnerable to heart disease and stroke.


  1. 2 tablespoons red miso

  2. 2 tablespoons sake

  3. 1 tablespoons sugar

  4. 2 teaspoons soy sauce

  5. 1/4 teaspoon sesame oil

Mix all ingredients together and cover the salmon for at least a hour with the miso paste.

Place the salmon in a baking tray lined with parchment paper brushed with a little oil.

Broil for 6-10 minutes , making sure the salmon doesn’t burn.. (or bake 200 degrees for Aprox 14 minutes)

Serve over the brown rice, sprinkle with speing onions.

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