Bugs that put out fires!

simply well with holly niles


simply well with holly niles


Most of our modern diseases are rooted in inflammation.  We know that inflammation increases as we age and that it’s a strong risk factor in the elderly.  A recent study looked at the gut “bugs” (microbes) of older mice and found that imbalances in microbes contributed to increased inflammation. This has been translated to the human gut as well. The gut can become “leaky” and release bacteria that triggers inflammation and impacts immune function.  There can be many causes of gut imbalances including a diet high in sugar and processed foods, excessive alcohol, prescription and over-the-counter medicines and high stress. We know that some supportive practices to reduce your age-associated inflammation are to eat a healthy diet, exercise, and manage any chronic inflammatory conditions in the best way possible. Specifically, it’s important to eat foods that help your gut make healthy bugs (see recipe) and also helpful to add some healthy bugs by supplementation.  Making these lifestyle changes now is a good investment in your future health.


Simply Easy Tip: 

Add more fiber to your diet!  Your gut needs fiber to make good bugs so eating more plant foods, legumes, ground flax and psyllium are perfect options.  These foods also have anti-inflammatory properties as well!


Simply Supportive: Ultra Flora Balance

Add a probiotic to your daily routine to ensure that you are getting a wide variety of good bugs in your gut! UltraFlora® Balance 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 . Backed by the Metagenics ID Guarantee for purity, clinical reliability, and predicted safety via scientific identification of strains with established health benefits. To order this high quality broad spectrum probiotic, you can contact our friendly front desk team at (860)519-1916 or Info@IntegrativeWellnessAndPT.com or you can click on the link above.


Simply Delicious: Jicama & Red Onion Slaw

Jicama and onions are both pre-biotic foods-these help support the production of healthy bugs in your gut.

Salad Ingredients:
1 cup peeled, shredded jicama
1 cup peeled, shredded carrots
1 cup shredded cucumber
1 cup shredded red cabbage
1/2 cup shredded red radishes
1/2 cup thinly sliced red onion
2 TBLS cilantro, roughly chopped

Dressing Ingredients:
5 TBLS Rice wine vinegar
5 TBLS Extra-Virgin Olive Oil
2 1/2 TBLS fresh lemon juice
1 tsp sugar
1 tsp salt
1 tsp pepper
1/2 tsp chili powder
1/2 tsp red pepper flakes


In a small bowl, whisk together your dressing ingredients. Set aside.

Using a food processor, shred all the veggies except the red onion and cilantro. If you don’t have a food processor, simply julienne all the veggies so the pieces are all the same size. Toss together in a large bowl. Thinly slice the red onion and add to the veggies. Chop the cilantro and set aside.

Add HALF the dressing to the veggies, tossing gently to coat. Allow the salad to sit for 15-30 minutes in the refrigerator to combine flavors. Add the cilantro just prior to serving. Put the rest of the dressing on the table for serving.

A bit of warning, this makes a big amount of slaw




Simply Well newsletter #76: Bugs that put out fires! PRINTOUT (pdf)