A plate of gratitude!


simply well with holly niles


As we move into Thanksgiving where food is usually the focus, I thought it would be nice to think about what we feed our mind.  The spirit of the holiday is that of gratefulness. It was a celebration born out of appreciation for the abundance of the harvest. As it turns out, we now know that giving thanks is good for your health. Taking time to focus on the specifics of what we are grateful for is a very powerful act.  Grateful people feel more optimistic and happy, more easily manage adversity, and have stronger relationships, according to research from Harvard Medical School. Research has shown that gratitude interventions result in improved sleep, more frequent exercise and stronger cardiovascular and immune systems. The thanksgiving holiday is a wonderful time to create a ritual of appreciation.  Here are some ideas: at a meal- take a moment for everyone around the table to say one thing they appreciate, start a gratefulness journal-write 5 things you’re grateful for every day, at least once per day- compliment someone on their skill, smile, service or for being in your world. I have a friend who always says…no matter what, there is something to appreciate in every day.

Wishing you a great Thanksgiving celebration from all of us at Integrative Wellness & Physical Therapy!


Simply Easy Tip:

Research suggests that by saying a short prayer, blessing or taking a few breaths before eating you can improve digestion.  In our busy lives, it’s great to slow down to appreciate and digest our food.


Simply Supportive: Phytomulti multivitamin

Your body will thank you by taking care of your nutritional basics.  Consider adding a good multivitamin to help support any gaps in your diet especially during the holiday season. PHYTOMULTI goes beyond basic wellness support with a proprietary blend of concentrated phytonutrients with scientifically tested biological activity to protect cells and maintain DNA stability—activating health potential like no other supplement.

To order PHYTOMULTI, you can contact our friendly front desk team by calling (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or click on the LINK above.
Still have more questions? Schedule a 15-min free on-site or remote consult with our nutritionist, Holly Niles, to learn more about the best choices for you.

Simply Delicious: Paleo Roasted Garlic Pumpkin Humus (No Beans)


1 and ½ cups cooked pumpkin puree (freshly baked or canned)
1 cup cauliflower florets
1 tsp ghee or coconut oil
1 large head of garlic
¼ cup tahini
2 TBS olive oil
2 TBS fresh lemon juice
¼ tsp cumin
unrefined sea salt, to taste
OPTIONAL: 1-2 tsp RAW honey
Garnish: more olive oil and paprika


Preheat oven to 400’F.

Toss cauliflower florets in fat of choice and place onto baking sheet. Then cut the top ½ inch off your garlic head, place into small baking dish (cut side up), and cover. Place both into hot oven. Bake cauliflower for 15-20 minutes, until soft and starting to brown a bit.

Bake head of garlic for 20-25 minutes, until cloves are nice and soft. Once everything is cooked, allow to cool.

Place ALL ingredients (starting with 2-3 cloves of the roasted garlic) into food processor and puree until creamy smooth.

Adjust for salt and garlic (and optional honey if you like a touch of sweet)

Serve with fresh veggies, your favorite crackers, or whatever else makes you happy!

Adapted from: http://www.savorylotus.com/paleo-roasted-garlic-pumpkin-hummus-beans/


‘Simply Well’ Newsletter #53: A plate of gratitude!