SENSATIONAL SUMMER SALSA

                                                                   



 This is a recipe that my husband and I have been making all summer! It is very versatile.
We have used it as a dip with corn chips, on wraps, and on grilled wild salmon!
One of the key ingredients is the red onion which was featured in my previous blog.

SUMMER SALSA

1 medium red onion diced very small
1 sweet red pepper diced very small
1 green pepper diced very small
2 cups of fresh pineapple, or mango, or to keep it local, peaches or nectarines, very finely chopped
1 cup of finely chopped cilantro
hot jalapenos diced, I used 4-6 slices from a jar diced small. Add more to taste.
juice of one lime.
*optional, we sometimes like to add a can of no salt black beans and/or some corn off the cob if you have leftovers.

mix all ingredients in a bowl and allow to sit for several hours or overnight before serving to blend the flavors. Taste and adjust heat as desired.
Enjoy!!!

WHO KNEW! RED ONIONS AN AMAZING SOURCE OF ANTI INFLAMMATORY NUTRIENTS!

The onion family as a whole adds many beneficial nutrients to your diet.
The red onion has twice as many anti-oxidents as any other type of onion!

The sulfur in the red onion is important for the role it plays in detoxification, inhibition of red blood cell clumping, and the lowering of LDL cholesterol and triglycerides. Sulfur improves cell membrane function, cardiac function and fat metabolism.

Red onions are also a rich source of quercetin a naturally occurring  anti-histimine,  often recommended for allergies and asthma. In the natural state of the whole onion it is more bioavailable to the body than in supplement form.

Red onions are a great source of chromium, which most people do not get enough of. Chromium lowers blood sugar, and supports heart health.

A few tips on using onions. When chopping and onion always use as much of the outer layers as possible.(Just removing the papery skin) Also let onions sit for 10-15 minutes before using as this allows the best use of the nutrients. When heated the red onion looses some of it's anthocyanins, but not the quercetin!

Studies show that 4-7 servings of red onions a week have been associated with reducing colorectal, oral, laryngeal, esophageal, and ovarian cancer.

Watch for my next blog in which I will share my favorite red onion recipe.
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DO YOU KNOW WHAT REALLY CAUSES HEART DISEASE?

Statistics from the American Heart Association show that 75 million Americans currently suffer from heart disease, 20 million have diabetes, and 57 million have pre-diabetes.

To get to the root of these problems we need to look at the chronic inflammation that happens when we are exposed on a daily basis to toxins, foods that we should not be eating. Highly processed carbohydrates, with sugar, flour, and omega 6 oils. When we eat these foods regularly we create small inflammation that turn into more inflammation, which becomes chronic. The body responds to this. The body’s response to inflammation works well when the inflammation is acute and ends, however with chronic inflammation the defenses become overloaded and break down.

Eating processed food packed with sugar starts a chain reaction of increased blood sugar, overworked pancreas, confused insulin results, and glucose ends up either stored as fat or in the blood vessels causing inflammation.

Processed foods that are loaded with, and/or soaked in omega 6 oils have a similar effect. They throw the omega 6/3 ratio out of balance, excessive cytokines are formed which adds to the inflammatory process going on in the body.

Cholesterol is just one of the bodies defense mechanisms against this inflammation in the vessels. It is sent in to smooth over the injured sites.

When these structures continue to be inflamed the cholesterol builds up in defense.

Therefore getting rid of the chronic inflammation as a start, is a better place to focus our attention rather than lowering the amount cholesterol.

The answer is to return to a more natural whole foods diet. Foods without labels, Complex carbohydrates like vegetables and fruits, protein from legumes nuts and seeds and healthy animals. Healthy fats like olive oil and coconut oil.

If you need help sorting these types of health issues out I can help you. 

No one style of eating is right for everyone. 

I coach clients in making healthy choices about their food and lifestyles.

Feel free to contact me for a free initial consultation heidicolella.com

ARE YOU ADDICTED TO SUGAR??

Do you get cravings for "a little something sweet after meals?"
 We Americans are conditioned to crave sugar because of the amounts of processed foods that we are exposed to. Sugar is hidden in many products. This craving is not only bad for your weight, it also has many health repercussions, from type 2 diabetes, heart disease, to dementia. Sugar is also known to feed certain types of cancers.

So how much is too much? The Heart Association suggests no more than 6 teaspoons of sugar/day for women and 9 teaspoons for men. Studies show that we are actually consuming on average 22 teaspoons/day! To convert that to grams, which are often found on labels, there are 4 grams of sugar per teaspoon.

Sugar has addictive properties similar to drugs like cocaine and heroin. It actually changes the chemistry in the brain to want more and more.

So how do you know if you have a problem with sugar?
- Do you constantly feel tired and turn to sugar for energy?
- Do you constantly crave "a little something sweet"
- Anxiety can also be a sign of sugar addiction.

How can you treat this problem?
- Start drinking more water.
- Eat a more balanced diet with an emphasis on vegetables and fruits.
- Get enough sleep.
- If stress is your trigger eliminate or manage your stress.

As a health coach I can help you through the process of changes that will set you on the path of a healthier relationship with sugar, before it becomes detrimental to your health.

Contact me for a free consultation at heidicolella@gmail.com
Also like my face-book page https://www.facebook.com/HeidiColellaHealthCoach for my
 healthy postings.
* photo credit FreeDigitalPhotos.net Aopsan

HEALTHY PASTA SALAD

This is a perfect spring or summer lunch or dinner!


Pasta Salad With Shrimp or Scallops, Feta, Arugula and Cherry Tomatoes

Makes 6 servings.
( I use scallops as that is my preference)

 8 oz whole wheat fusilli
4 tbsp olive oil
1 lb of raw shrimp or "dry" scallops*
1/2 cup frozen, shelled edamame, thawed
1 cup grape or cherry tomatoes halved
3 scallions chopped
1 cup arugula chopped
1/2 cup feta cheese crumbled (I really like the goat cheese)
1/4 tsp crushed red pepper flakes
freshly ground pepper
the zest and juice of one lime.

Cook pasta according to package directions, but omit salt. Drain reserving 1/2 cup of the liquid.
Heat a skillet over medium high heat. Add 2 tbsp oil and cook shrimp or scallops til done. Add liquid as necessary to keep from sticking to pan.
Place all ingredients in a large serving bowl with the rest of the oil and lime zest and juice. Toss gently.
Add extra pasta water if more liquid is desired.
May be served warm or cold!

*dry scallops have not been soaked in a chemical that plumps them up to add weight, better for you and tastier.

NON-PHARMACEUTICAL WAYS TO LOWER YOUR BLOOD PRESSURE (PART 0NE)

                                   DO YOU KNOW YOUR NUMBERS?

The vast majority of U.S. adults consume too much salt and too little potassium. 

This is particularly critical to the increasing number of individuals with high blood pressure. These individuals fighting HBP have many non-pharmaceutical ways of controlling their pressure, including weight loss, exercise, stress management, as well as decreasing dietary sodium. 

Research shows that a diet with adequate potassium can lower blood pressure. 

Potassium causes the kidneys to excrete excess sodium from the body, thereby lowering blood pressure. A healthy American should consume 4,700 milligrams of potassium daily. Most do not. We are more likely in the 2,500-3,000 milligram range. So the hunt is on to add the nutritious foods that are potassium rich.

The list is large with veggies, fruits and beans at the top.

Check this list out as you make up your daily meal plan.

Potassium rich foods

As a Holistic Health Coach I love helping clients find the delicious whole foods that will bring them a healthy balance, and avoid the chronic diseases that are so common today.

If you would like to learn more about how I can help you, sign up for a free consultation www.heidi-colella.com. 

Also you can like my face book page for inspiring facts and recipes. http://www.facebook.com/HeidiColellaHealthCoach

I would love to hear how you add some of these foods to your life, So leave a comment!

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