Grilled Pineapple Salsa

Grilled Pineapple Salsa

Fresh pineapple specials are trending in our grocery stores right now, so why not take advantage of an easy topping for your proteins.  This sweet spicy salsa is the perfect topping for chicken, fish, shrimp, or pork.  Courtesy of Eating Clean Diet Cookbook 2 by Tosca Reno modified by


  • 1 fresh pineapple
  • 1/2 cup jimaca (mild white flesh, peeled and diced)
  • 1/4 red onion
  • 1 jalapeno (seeded, ribs removed and diced)
  • 1 Anaheim pepper (seeded, ribs removed and diced)
  • lime juice (1/2 a lime)
  • 1/4 tsp sea salt
  • 1/8 tsp ground pepper
  • 1 TBSP cilantro (chopped)
  • 1 TBSP mint

Prepare pineapple by cutting off top and bottom of fruit.  Place on cutting board and run knife down the sides to remove outer peel.  Cut the pineapple down the center to form two halves then further divide into quarters.

Heat grill or grill pan (if Fall winds are too high to keep the grill lit) to high.  Grill pineapple halves 30 seconds on each side.  Just long enough to see grill marks on all sides.  This will release the natural sweetness in the fruit.  No need to cook the pineapple all the way through.

Add 1 cup diced, grilled pineapple to a medium bowl.  Add rest of salsa ingredient and stir to combine.  Omit any ingredients you do not care to include (ie. jalapenos is you don’t like spicy salsa).  Spoon 1/4 cup over cooked fish, chicken, pork or shrimp and enjoy.

Any unused salsa can be stored in the refrigerator for up to three days.

Nutritional Value: 1/4 cup serving
Calories 45, Calories from fat 2 g, Protein 1 g, Carbs 17g, Fats 0.1g, Fiber 2 g, Sodium 52mg, Cholesterol 0mg

Health Advocate

I often get the question, why did you choose the path of a Nutrition Coach? My answer is simple, because being a Nutrition Coach is much more encompassing. The first thing that comes to mind often when you hear the title “Nutrition Coach” is weight loss, right? However, this field is cutting edge and there is so much more to it.

As a Nutrition Coach, my goal is to help you evaluate your current habits and physical condition and make suggestions to improve your life based on your individual goals. Let’s face it, our bodies are all different biochemically, that is what makes us unique.  That being said, we cannot all approach nutrition the same.  There is simply not a text book formula that will work for everyone.  It is a combination of getting the right macro-nutrients(protein, carbohydrates, and fats) at the right times depending on our lifestyle.  Ever wonder why there are so many “diet” options out there?  One reason is because our bodies are all different biochemically and what works for one person, throws another’s body into chaos or simply has no change at all.  I help my clients loose weight in a healthy sustainable way, but I also have the tools to help them gain muscle, reshape their body, or improve their functional health. In other words, I coach as a health advocate for each person.

How do I do this? I look at the big picture of your individual health goals, your medical diagnosis’s, your personal challenges, and link together the missing pieces.  I chose not to go the route of traditional medicine, but rather the nutritional side of improving your body through eating habits because I have experienced this myself and seen it happen in countless others.  I enjoy helping clients diagnosis what is holding them back, whether it be the way they feel or look.  I fill in the gaps that traditional medicine does not have time to cover with us individually. There are so many ways to have a healthy lifestyle and body by just adjusting your food and including or changing natural supplements. I do not sell products or gain monetary benefits from any of the supplements or products I recommend, I just have studied their healing powers. If you give you body the right nutrition and support, it can be a powerful healer, a supportive vessel for your life. Our bodies are amazing and have the capacity to heal, thrive and survive if given the right tools. This is where nutrition plays a role.  Keep in mind, nutrition is part of the ever changing world we live in.  If you have never seen the documentary, FED UP, I recommend you watch it.  Part of my job is to keep up on the new science and latest discoveries in nutrition and bring those to the table.  It is an ever evolving process that is exciting as our world learns more about our bodies and how they function best.

How to prevent the health damages of sitting for long hours at work/home

By now you have heard about numerous studies hitting national news about the health risks of sitting for long hours at a time at work or at home.  If you have not, here is one, sitting at work for hours can be as unhealthy as smoking.  The comparison is that sitting for periods (8+ hours a day) without a break is as bad for our bodies as smoking a pack of cigarettes.  The concern is primarily developing blood clots and reduced blood flow to extremities;however, there are other health concerns as stake as well like increased risk of heart disease, obesity, diabetes, cancer and even taking years off your life.  The research that surprised me the most was that this prolonged sitting can even trump the exercise we do make time for in our lives, and that should be concerning to all of us.


With the variety of technology options out there, our time is being gobbled up and our bodies are moving less and less.  This is counter productive to how we are made, to MOVE!  How many times have you walked into a public place and everyone you meet is looking down at their cell phone totally absorbed moving or not.  I admit I am guilty of missing moments of face to face contact because I am tuned into technology and out of the world around me.  In particular, our workplaces often have us sitting for long hours at a time without break focused on a project or conference call.  Our society lives “plugged in” to electronics for long hours sitting down.  Part of the solution is becoming more aware of this and making a conscious effort to stay in the moment.

A few weeks ago, the Denver Journal published an article that made several suggestions on how to counter balance the trend of prolonged sitting at work/home. This article points to other research that suggest that even small breaks built into a day can reverse the damage of sitting through the day.  I support their advice and add my own two cents!  The article points out that after just one hour of sitting, normal blood flow becomes impaired by as much as 50%.  The solution recommended is a 5 minute break every hour to counterbalance this effect.  Now I know, like many of you, that when I am focused often an hour can go by in a blink and I’ve missed this opportunity.  It is a great practice to not only stand once you realize it has been at least an hour, but to do some deep breathing exercises to get the blood flow and oxygen moving at a rapid pace for a short period.

Another solution is to purchase a stand for your monitor, like this, ththat allows you to alternate standing and sitting at your computer (just one example of many out there in many price ranges).  This not only allows for increased blood flow, but keeps your rear quarters from falling asleep.  These are relatively easy to install on any work surface.

A different solution is to bring a large exercise ball into work to sit on during some of your time in front of you desk.  Sitting on the ball accomplishes several things, it allows your hips to correctly align with your spine.  It also keeps your feet and hips moving since it is a round object itself.  Make sure you find the correct sized ball for your desk surface, one that allows your legs to maintain an 90 degree angle when sitting.  It even allows for hip circles when you are sitting still not to mention making you feel a bit like a kid again.  If stability is a concern, look for the ball chair for sale.  Here is an example of a Fit Ball Chair.  thThe prices range from $75-$100 and still allow for movement and for your hips to align correctly with your spine while sitting.

Of course, being mindful of exercise habits and eating habits will also benefit you when you are looking at a day ahead filled with meetings and uninterrupted time in front of a screen.  Maintaining a healthy weight by eating the right mix of macro-nutrients at the right times and finding ways to move several times during the day is a surefire way to beat the odds.



Crock Pot Applesauce – Leave the sugar in the cabinet

One of the best memories of my childhood is visiting with my grandparents in Ohio.  My grandmother, MaMaG, always made the best homemade applesauce and kept it frozen in her storage freezer for a dinnertime side dish.  Yes, apples have a lot of sugar but it is the natural kind that your body can break down and use to feed your muscles and cells.  The spices used in this recipe give it a healing punch that no store bought applesauce can match.  Ginger for anti-inflammatory properties. Cinnamon for heart health.  I could go on and on!  NO ADDED Sugar needed!

I recommend fresh grated ginger (or the puree you can buy in grocery store produce section).  Use a few cinnamon sticks and grate them against a fine cheese grater for fresher tasting cinnamon.  Nutmeg and cloves can be found in whole form also at most grocery stores and will add a little more taste to your recipe.  Throw all ingredients in your crock pot and cook on low for 4-6 hours.  Before serving, fold the cooked crock pot ingredients into your blender and puree.  Not only will you have a side dish for dinner that night, but your house will smell like you have been burning a scented candle all day!  Freeze leftovers for another day in air tight container.


Crock pot Applesauce:
10 apples peeled, cored and cubed
2 tsp cinnamon
1 tsp nutmeg
1/2 heaping tsp ginger
1/4 tsp cloves
1 ground vanilla bean (pure vanilla extract would work too)
1/2 cup water

Try it and let me know how it goes.