Back on track for FALL!

Back on track for FALL!


simply well newsletter with Holly Niles

As the summer comes to a close, whether we are going back to school or not, we all feel like life becomes more scheduled and less relaxed. If we have kids we have to start thinking more about lunches, after school snacks and dinner options. This is the time that we can start to take shortcuts with food, skip exercise and get less sleep. Our immune systems can start to get run down in the fall and then affect us as we move into our holiday season. Take some time as September unfolds to find ways to take care of yourself like: plan simple meals-create an ongoing list, make appointments with yourself to exercise, even a walk after dinner every night is a good start and set parameters for turning off your electronics and getting to sleep. Sometimes it’s harder to create time to be healthy but sadly we have to take time when we are sick. Decide how you want to feel this fall and as we move into the holiday season and create a plan to make that happen.

Simply Easy Tool: 

Choose one day of the week that you can cook 2 dinners: one to eat and one for another day. The second meal can even be made later after you have cleaned up from the first meal. Crockpots are an easy resource to do that-see recipe below.

Simply Supportive: Ultra Flora Balance Ultra Flora Children’s Chewable

Probiotics are a great option to support your gut where about 70% of our immune system lives. Taking daily probiotics provide us with ‘good bugs’ to fight off infection. Ultra Flora Balance and Ultra Flora Children’s Chewable are professional grade high quality probiotics because not all probiotics are created equal. The quality of a probiotic is strongly dependent on the handling and packaging of the product. Professional grade companies commonly test their products to ensure live cultures.

Simply Delicious: Balsamic Chicken & Sausage


4 boneless, skinless chicken breasts
6 fresh (e.g. uncooked, raw) Italian sausage links (sweet or spicy or a combo is fine)
1 white onion, thinly sliced (not diced!)
4-6 cloves of garlic, chopped
Extra virgin olive oil
1 tsp Italian seasoning
1 tsp garlic powder
1 tsp kosher salt
2 – 14.5 oz cans organic diced tomatoes
1 – 15 oz can tomato sauce
1 cup water or chicken stock
1/2 cup balsamic vinegar
+ 1 tsp Italian seasoning
+ 1/2 tsp kosher salt
+ 1/2 tsp garlic powder


Lay the breasts raw in the bottom of the slow cooker and drizzle with a couple tablespoons of olive oil. Add the first round of seasonings directly onto the chicken (Italian seasoning, garlic powder and salt).  Don’t mix, just leave it on top.  During the slow cooking process, it seasons the chicken directly for perfect flavor. Lay the fresh (e.g. raw, uncooked) whole sausage links over the seasoned chicken. Layer the thinly sliced onion and chopped garlic next.  Then pour the diced tomatoes, tomato sauce, water/stock and balsamic vinegar into the pot.  Top with the second round of seasonings.  Cover and set the slow cooker to high for five hours.  Not all slow cookers are created equal, so it’s important you have a personal relationship with yours.  With that in mind, it’s safe to assume that you could make this recipe on low for 7 hours. This recipe was destined to partner with spaghetti squash. Slice the squash in half lengthwise, scoop out the guts and roast for 30-40 minutes at 400 degrees cut-side down.  When the timer dings, remove from oven and flip them over to cool slightly cut side up.  Use a fork to harvest the strands. Spoon Balsamic Chicken & Sausage over the spaghetti squash and top with a little fresh basil or flat-leaf parsley!

Recipe Adapted from


Simply Well newsletter #42: Back on Track for FALL!