Wellness Weekly

By Sandy Considine

I am a follower of Dr. Mark Hyman; I learned about him in my schooling at IIN for nutrition. I saw this post of his and I thought “wow”, this is profound, everyone needs to read this. Perhaps it would help them understand the importance of healthy choices and diet.

93% of health issues are not genetic. They’re not your “fate” or “bad luck.”

They’re the result of what you’re exposed to every single day. That means most chronic illness isn’t inevitable, it’s a reflection of your environment, your habits, and your daily choices.

Your genes may load the gun, but the environment pulls the trigger.

What YOU control every day: the food you eat (it’s literally genetic code that reprograms your cells), how you move, your sleep quality, stress management, environmental toxin exposure, and even your thoughts. Yes, your thoughts transform your biology at the cellular level.

Here’s the reality: 93% of Americans are metabolically unhealthy because we consume a pound of sugar and flour daily while 73% of grocery store shelves contain ultra-processed fake food. It’s not genetics causing this epidemic.

You’re not a victim of your DNA. You’re the architect of your own health, and your body responds to every choice you make.

Making changes to your diet is hard, we become used to eating certain foods, it has become habit. If you just change one thing and build upon it, it will become easy. With all that being said, how about some great recipes to help you get started!

Salmon Peach/Blueberry Salad
Ingredients
1 salmon fillet (1 pound)
1/2 teaspoon salt
1/2 teaspoon plus 1/8 teaspoon coarsely ground pepper, divided
2 tablespoons lemon juice, divided
4 fresh dill sprigs
1 cup chopped peeled cucumber
1/2 cup reduced-fat sour cream
1/4 cup finely chopped sweet red pepper
1/4 cup snipped fresh dill
3 tablespoons of capers, drained
8 cups torn Bibb lettuce
1 medium peach, peeled and sliced
1/4 cup chopped hazelnuts
1/4 cup fresh blueberries
4 thin slices of red onion, separated into rings

Directions
Place salmon on a greased 15x10x1-in. baking pan; sprinkle with salt and 1/2 teaspoon pepper. Drizzle with 1 tablespoon lemon juice; top with dill sprigs.
Bake, uncovered, at 425° for 15-18 minutes or until fish flakes easily with a fork. Flake salmon into large pieces.
In a small bowl, combine the cucumber, sour cream, red pepper, snipped fresh dill, capers and remaining pepper and lemon juice.
Divide lettuce among 4 plates. Top with peach, hazelnuts, blueberries, onion and salmon. Serve with dressing.

Loaded Veggie + Chicken Casserole
Ingredients
1 red bell pepper, seeded & diced
1 yellow bell pepper, seeded & diced
1 red onion, diced
1 pint cherry tomatoes
4 fresh garlic cloves, minced
3 cups chopped fresh kale thick stems removed or spinach leaves,
2 Tbsps. taco seasoning
1 Tbsp avocado or olive oil
1 x 15 oz can chickpeas, drained and rinsed
4 cups cooked shredded chicken
1/2 cup mayonnaise or plain Greek yogurt
sea salt and ground black pepper, to taste
1 cup freshly shredded cheese
You can add mushrooms or jalapeno peppers if desired.

Instructions
Preheat your oven to 350 degrees f.
Place the peppers, onion, garlic, tomatoes, kale, and taco seasoning in a large bowl. Drizzle with your oil and thoroughly toss then rub with your hands to evenly season the veggies paying special attention to the kale.
Add in the chickpeas, chicken, and mayonnaise or Greek yogurt, sea salt and freshly ground black pepper to taste then toss well to combine.
Transfer half of your veggie-chicken mixture to a large baking dish and sprinkle with half of the cheese.
Repeat with the remaining half of the ingredients topping with cheese.
Cover your dish tightly with foil and bake in your preheated oven for 30 minutes, then uncover and broil for a few minutes, just until nicely golden-brown.

Creamy Bean Soup
Ingredients
2 Tbsps. olive oil or avocado oil
1 large yellow onion, diced
5 ribs celery, diced
4 large carrots, diced
6 fresh garlic cloves, sliced
1/3 cup sun-dried tomatoes, chopped
2 Tbsps. finely chopped fresh rosemary
3 x 15oz cans white beans, drained and rinsed
3 cups of stock or broth
sea salt and ground black pepper, to taste
fresh parsley as garnish

Instructions
Heat your oil in a large Dutch oven or stockpot over medium heat.
Sauté your onion, celery, and carrots for about 4 minutes or so.
Stir in the garlic, sun-dried tomatoes, and the fresh rosemary then continue to sauté until nicely fragrant.
Add in all of the remaining ingredients and stir to combine.
Add sea salt and freshly ground black pepper if desired to your taste.
Simmer over low heat for 20-25 minutes, to allow the flavors to nicely combine.
Add additional broth if needed/desired as the liquid cooks down.
Serve hot, sprinkle with fresh parsley if desired, and enjoy!

Please feel free to email on what you what to know about for a future article at
sandra.considine@yahoo.com