Bulking up for health!

simply well with holly niles


simply well with holly niles


A few weeks ago, we talked about reducing inflammation by improving our gut bugs/immune system with fiber.  Mounting research shows that adding fiber to your diet can reduce your risk of death from any cause.  This is tied to the fact that increasing fiber reduces the risk for many chronic diseases. Cancer, type 2 Diabetes, heart disease and stroke are all on that list. Reducing cholesterol and blood pressure as well as improving insulin sensitivity are some powerful outcomes from adding fiber.  These are connected to our most common chronic diseases.  Using diet as a source for fiber is a perfect choice as there are a wide variety of whole foods that are high in fiber.  Processed/packaged foods are very low in fiber and best to avoid.  A good daily target for fiber is 35-40 grams.

  • Here are some of the best choices; it’s good to eat a variety:
  • Psyllium seed husk, flax, hemp, and chia seeds
  • Berries
  • Root veggies and tubers: onions, sweet potatoes, jicama
  • Broccoli, cauliflower, Brussel sprouts
  • Beans, peas


Simply Easy Tip: 

Some foods are higher in fiber and small amounts can help us improve our daily dose.  For example, adding 2 TBS ground flax seeds adds 4 grams of fiber and 1 TBS psyllium adds 5 grams of fiber.


Simply Supportive: Herbulk® Fiber

Herbulk is a powdered fiber product designed primarily to provide the metabolic benefits of fiber, helping to support healthy intestinal function and integrity. Benefits include: Supports healthy intestinal function, Great for those who have occasional loose stools, Features satiety-enhancing fiber to create a feeling of fullness.* To order this product, contact our friendly front desk team at (860)519-1916 or Info@IntegrativeWellnessAndPT.com or click on the link above to be directed to the product.


Simply Delicious: Chia, Flax, & Hemp Seed Pudding


2 Tablespoons chia seeds
2 Tablespoons hemp seeds
1 Tablespoon ground flax seeds
3/4 – 1 cup plant milk, like coconut or almond
1/2 of banana, sliced
2-3 dates, pitted and chopped
1 Tablespoon shredded coconut
Handful of fresh berries (raspberries, strawberries, etc.)


1. In a single serving bowl, mix the chia seeds and a 1/2 cup of the milk. Let stand for 10 minutes, or until the chia seeds have coagulated.
2. Add the hemp and flax seeds and stir, adding more milk as needed.
3. Add banana, dates, berries and coconut and top with a bit more milk as desired.


Adapted from: https://plant-based4health.com/recipes/breakfast/chia-flax-hemp-seed-pudding/



Simply Well newsletter #79: bulking up for health PRINTOUT (pdf)