Back on track for FALL!

 

simply well with holly niles

 

As the summer ends, whether we are going back to school or not, we all feel like life becomes more scheduled again. This is a perfect time to create habits that can support our immune system as we move into our holiday season.  Choose one thing you would like to change like eating better, increasing exercise or taking time to unwind. Take some time to be very clear WHY you want to make the change and how you would like to feel going forward.  Start with simple steps to get you there: plan simple meals or add more vegetables to your day, make appointments with yourself to exercise- even a 15-minute walk after dinner is a good start. To unwind, set parameters for your electronic devices: keep them out of your bedroom and turn them off at least an hour before getting to sleep. My mom used to say, “inch by inch, anything’s a cinch”. Decide how you want to feel this fall and take that first step to get things in motion.

 

Simply Easy Tip: 

Create a list of 5 things you can do to improve your health and life. Be realistic and keep it doable and simple. Here’s a few ideas: take the stairs when you can, eat an extra portion of veggies every day, walk around the block or parking lot after eating, use red traffic lights to take 5 breaths, name 3 things you are grateful for in your life.

 

Simply Supportive: UltraFlora Balance Probiotic

Probiotics are a great option to support your immune system by replenishing good bacteria or “bugs” in your gut. UltraFlora Balance Probiotic provides a dairy-free base for a blend of highly viable, pure strains of L. acidophilus NCFM® and B. lactis Bi-07-“friendly” bacteria that have been shown to support a healthy intestinal environment and immune health. To order UltraFlora Balance Probiotic, you can contact our friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or you can click on the link above. 

ultraflora balance

 

Simply Delicious: Spaghetti Squash Casserole

Ingredients:

1 small/medium spaghetti squash (about 2 pounds)
2 teaspoons extra virgin olive oil
1-pound (93% lean) ground turkey
1 small red onion, diced
1 green bell pepper, cored and diced
1 teaspoon kosher salt
1/2 teaspoon black pepper
1 can (14.5-ounce) diced tomatoes with Italian spices, drained
3 cloves garlic, minced
1 teaspoon Italian seasonings of choice (or a mix of oregano, basil, and thyme)
1/2 teaspoon crushed red pepper flakes (reduce to 1/4 teaspoon if sensitive to spice)
1 cup freshly grated part-skim mozzarella or provolone cheese, divided-optional or can use vegan cheese
Chopped fresh parsley or basil

Directions:

Preheat oven to 375 degrees F. Slice the squash in half lengthwise and scoop out the seeds. Place in a shallow baking dish, cut-side down, then pour 1/2 cup water into the dish, around the squash. Bake for 35-40 minutes, until the flesh of the squash is easily pierced with a fork. When cool enough to handle, pull the squash strings out of the squash’s center with a fork and transfer to a large mixing bowl. The squash strings should look like spaghetti.

Reduce the oven temperature to 350 degrees F. Heat the olive oil in a large, deep skillet over medium high. Add the turkey, onion, bell pepper, salt, and black pepper. Cook, breaking apart the meat, until meat is browned and the vegetables are tender, about 8 minutes. Add the drained tomatoes, garlic, Italian seasoning, and red pepper flakes. Let cook until most of the liquid from the tomatoes has cooked off, about 4 minutes, then add the reserved squash. Cook and stir until most of the remaining liquid has cooked off, about 1-2 minutes more, increasing the heat if needed. Stir in 1/2 cup of the shredded cheese. There may be some liquid remaining in the pan.

Lightly coat a deep 8×8-inch baking dish or 2-quart casserole dish with oil. With a slotted spoon, scoop the squash mixture into the pan in an even layer, discarding any excess liquid (some in the pan is OK—just not too much). Bake, uncovered, for 20 minutes.

Remove from the oven and sprinkle with the remaining 1/2 cup cheese, then return to the oven and bake until the cheese melts, about 5-10 additional minutes. For an extra-golden-brown top, place the casserole under the broiler for a few minutes. Remove from the oven, sprinkle with parsley and/or basil, and let rest 5 minutes. Serve hot.

 

Adapted from: http://www.wellplated.com/spaghetti-squash-casserole/

 

 

Simply Well newsletter #94: Back on track for Fall PRINTOUT (pdf)