Dressing up your meals!

 

simply well with holly niles

 

My m.o. as a nutritionist is always about getting more vegetables in everyone’s diet. I have never had a client eat too many! The benefits of eating them are vast and varied from their vitamins and minerals to providing a good fiber source helping you make good bugs in your gut. In the past few weeks, I have heard many stories of why eating veggies is so hard.  One common question is “what can I put on them to make them tastier?”  Dressings and dips are a perfect solution and while there are some you can buy, there are many you can easily make at home. Over the next couple of weeks, I will offer you some easy healthy dressing/dip recipes that can even work with kids.

 

Simply Easy Tip: 

Create a collection of dressings that you can keep on hand-avoid soybean or vegetable oil as an ingredient. Dressings work well on steamed veggies as well as salads.

 

Simply Supportive: Phytomulti Multivitamin

It’s true that it’s hard to eat too many veggies. It’s also true that we can all use some support with that.  Phytomulti offers some of the benefits of veggie nutrition in a multivitamin. PhytoMulti Multi-Vitamin goes beyond basic wellness support with 16 vitamins and minerals combined with a proprietary combination of 9 fruit and vegetable powders and extracts. Designed to complement a healthy diet with a rainbow spectrum of phytonutrients to activate health potential like no other chewable foundation nutrition formula. To order Phytomulti Multivitamin, 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. 

 

Simply Delicious: The Best Homemade Ranch Dressing Ever (dairy and soy free)

Ingredients:

1/2 cup Paleo mayo (see below)
1/2 cup coconut milk
1/2 tsp onion powder
1 tsp garlic powder
1 tsp dill
Salt and freshly ground pepper, to taste

Directions:

Whisk all ingredients together to combine. Season with salt and pepper to taste. Store in an airtight container in the refrigerator for up to a week.

1 egg, room temperature

2 tbsp lemon juice or apple cider vinegar

1/2 tsp salt

1/2 tsp dry mustard

1 cup light olive oil*

In a tall glass (if using an immersion blender) or a blender, place the egg and lemon juice. Let come to room temperature, about one hour. Add the salt and mustard. Blend ingredients. While blending, very slowly pour in the olive oil. Blend until it reaches desired consistency. Store in the refrigerator for up to a week.

*It’s important to use a light olive oil, not full flavor, for mayonnaise. You could also use almond or walnut oil instead.

 

Adapted from: http://paleogrubs.com/ranch-dressing-recipe

 

 

Simply Well newsletter #96: Dressing up your meals PRINTOUT (pdf)

 

 

 

Daily dose of gratitude!

 

simply well with holly niles

 

Mother Nature has been very active in these last weeks with some incredibly challenging outcomes.  As I have been watching the news and seeing some of the stark realities like having your home severely damaged or simply finding a place to sleep, I found myself feeling such gratitude for my own home.  It’s very healing to stop and take time to appreciate all we have.  When we are challenged and stressed, we often find ourselves getting focused on the problems and ways that things are not working out. Research shows that when we find ways to practice gratitude, we not only improve our health but also create a clear mind that allows solutions to emerge. Appreciation activates the “rest and digest” part of our nervous system and that can improve our digestion, sleep and even our immune system.

 

Simply Easy Tip:

Start your day, when you first wake up, by listing 5 things that you are grateful for in your life.  Be specific and find ways to expand the good feelings that can come from that practice.

 

Simply Supportive: Lavela WS 1265 Lavender Oil

A person’s ability to respond to occasional anxiety has the potential to interfere with the enjoyment of life and even the ability to perform ordinary daily activities. In addition to lifestyle and behavioral modifications, supplementation can also play a role in supporting a balanced mood. Lavela WS 1265 is an exclusive lavender (Lavandula angustifolia) essential oil, known as Silexan. Indicated for occasional anxiety, Lavela WS 1265 has been shown to promote relaxation and calm nervousness, as demonstrated in controlled trials published in peer-reviewed medical journals. To order LAVELA WS 1265 Lavender Oil, you can contact our friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or visit our shopping cart by clicking on the link above.

 

Simply Delicious: Roasted Butternut Squash Soup

Ingredients:

1 large butternut squash (about 3 pounds), halved vertically and seeded
1 tablespoon olive oil, plus more for drizzling
½ cup chopped shallot (about 1 large shallot bulb)
1 teaspoon salt
4 garlic cloves, pressed or minced
1 teaspoon maple syrup
⅛ teaspoon ground nutmeg
Freshly ground black pepper, to taste
Up to 4 cups (32 ounces) vegetable broth
1 to 2 tablespoons butter, to taste (substitute olive oil for dairy free/vegan soup)

Directions:

Preheat the oven to 425 degrees Fahrenheit and line a rimmed baking sheet with parchment paper. Place the butternut squash on the pan and drizzle each half with just enough olive oil to lightly coat the squash on the inside (about 1 teaspoon each). Rub the oil over the inside of the squash and sprinkle it with salt and pepper.

Turn the squash face down and roast until it is tender and completely cooked through, about 45 to 50 minutes. Set the squash aside until it’s cool enough to handle, about 10 minutes. Then use a large spoon to scoop the butternut squash flesh into a bowl and discard the tough skin.

Meanwhile, in a medium skillet (or large soup pot, if you’ll be serving soup from that pot), warm 1 tablespoon olive oil over medium heat until shimmering. Add the chopped shallot and 1 teaspoon salt. Cook, stirring often, until the shallot has softened and is starting to turn golden on the edges, about 3 to 4 minutes. Add the garlic and cook until fragrant, about 30 seconds, stirring frequently.

If you have a high performance blender like a Vitamix (see notes if you’re using an immersion blender instead), transfer the cooked shallot and garlic to your blender. Add the reserved butternut, maple syrup, nutmeg and a few twists of freshly ground black pepper. Pour in 3 cups vegetable broth, being careful not to fill the container past the maximum fill line (you can stir in any remaining broth later). Secure the lid and select the soup preset. The blender will stop running once the soup is super creamy and hot.

If you would like to thin out your soup a bit more, add the remaining cup of broth (I used the full 4 cups, but if you used a small squash, you might want to leave it as is). Add 1 to 2 tablespoons butter or olive oil, to taste, and blend well. Taste and blend in more salt and pepper, if necessary.

Serve immediately (I like to top each bowl with a little more black pepper). Let leftover soup cool completely before transferring it to a proper storage container and refrigerating it for up to 4 days (leftovers taste even better the next day!). Or, freeze this soup for up to 3 months.

IF YOU ARE WORKING WITH AN IMMERSION BLENDER, add the reserved squash to the pot, then add the broth, maple syrup, nutmeg and a few twists of freshly ground black pepper. Bring the mixture to a simmer and cook, stirring occasionally, for 15 to 20 minutes so the flavors have a chance to meld. Carefully use your immersion blender to blend the soup completely, then add 1 to 2 tablespoons butter or olive oil, to taste, and blend again. Taste and blend in more salt and pepper, if necessary.

 

Taken from: https://cookieandkate.com/2015/roasted-butternut-squash-soup/

 

 

Simply Well newsletter #95: Daily dose of gratitude PRINTOUT (pdf)

 

 

Back on track for FALL!

 

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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)

 

 

 

SCHOOL Rules!

 

simply well with holly niles

 

With school starting, it’s time to think once again about planning for kid’s lunches or even adult choices. Summer can shift us away from our routines so this is a good time to re-focus on food. One favorite of mine is making a bento box or using small containers to create sections in lunch boxes.  A colorful way to do that is to use food grade silicon muffins wrappers. When planning a lunch box look to create a combination of foods to support energy, focus and blood sugar balance. Choose protein like rolled up meat slices, hummus or organic cheese, healthy fats like raw nuts or guacamole, low starch carbs like carrots, colored peppers, cherry tomatoes, snow peas, complex carbs like whole grain crackers and colorful fruits like berries, kiwi, or clementines.  These can be prepared at night, making morning schedules run more smoothly. They also make larger version of Bento boxes for adults so you might find yourself enjoying some of the same options for your own lunch.

 

Simply Easy Tip: 

Get kids involved in choosing their food or even packing lunch the night before.  Create a game of eating the rainbow, choosing a different color of veggies or fruit for each day.

 

Simply Supportive: Kids PhytoMulti– The Smart Chewable Multivitamin 

A multi vitamin is a great way to close the gap on missing nutrients-this kid’s chewable has some
fruit and veggie nutrition built in! PhytoMulti Kids – The Smart Chewable Multi-Vitamin
goes beyond basic wellness support with 16 vitamins and minerals combined with a proprietary
combination of 9 fruit and vegetable powders and extracts. Designed to complement a healthy
diet with a rainbow spectrum of phytonutrients to activate health potential like no other chewable
foundation nutrition formula. To order Kids PhytoMulti, contact our
friendly front desk team at (860)519-1916 or
email Info@IntegrativeWellnessAndPT.com
or you can click on the link above. 

 

Simply Delicious: Homemade Protein Bars

Ingredients:

1/2 cup – oats, dry
1/3 cup – vanilla protein powder (choose a plant protein)
1/2 cup – crispy rice cereal
1/2 cup – nut or seed butter, all-natural
1/4 cup – honey
1 tsp – vanilla extract
Optional: 2-4 tablespoon – chocolate chips, dark

Directions:

Prepare a 9X5 loaf pan by greasing it or lining it with parchment paper.

Use a blender to turn your oats into flour by blending them. Pour into bowl.

To oat flour, add protein powder and crispy rice cereal.

In a small sauce pan add peanut butter and honey.  Melt together over medium heat and stir until combined.

Pour peanut butter/honey into dry ingredients and stir. Dump into prepared loaf pan and FIRMLY press into pan.

Optional: melt chocolate chips in the microwave and drizzle into loaf pan.

Let cool in fridge for at least 25 minutes and then cut into bars or squares!

 

Adapted from: http://www.superhealthykids.com/homemade-protein-bars/

 

 

Simply Well newsletter #93: SCHOOL Rules PRINTOUT (pdf)

 

 

 

Too much of a good thing?

 

simply well with holly niles

 

In a recent NY Times article, there were speaking to the overemphasis on protein in the American diet with a large number of Americans eating 100 grams per day. Since many of the popular diets of the day focus on protein and fat and tend to avoid or limit carbohydrates, there are some confusing messages out there.  A client recently told me that he read online that you should eat 1 gram of protein for every pound of weight.  That means if you weigh 150 lbs. you are eating 150 grams of protein or if you were using eggs as your protein source you would be eating nearly 22 eggs in a day! Where do we find the balance?  Most people feel better when they have some protein with each meal, especially breakfast. Your average adult can feel well with about 50-60 grams per day. It is possible to eat too much and that can be hard on your digestion and possibly create inflammation. However, if you are struggling with chronic disease and have imbalances in your body you might need more. That’s the time when personalized nutrition is so important to learn what is best for you.

Simply Easy Tip: 

Create a balance between plant sources of protein like legumes, quinoa, organic soy and animal sources like meat, fish, poultry, eggs and dairy. Make note of your meals to see if, when and how much protein you are eating.

 

Simply Supportive: Vegan Pea Protein

An easy and quick way to add some protein to breakfast is a protein shake.  This vegan pea protein powder is very clean and offers about 23 grams of protein per scoop. It contains a complete essential amino acid profile and is easy to digest.

 

Simply Delicious: 15-Minute Zucchini Pasta w/ Poached eggs and Quick Heirloom Cherry Tomato Basil Sauce

Ingredients:

1 1/2 pints heirloom or regular cherry tomatoes
1/3 cup oil packed sun-dried tomatoes
1 cup fresh basil, chopped, plus more for serving
1 clove garlic, minced or grated
juice of 1 lemon
pinch of crushed red pepper flakes
4 medium size zucchini’s
1/4-1/2 pound angel hair pasta (can use GF or bean pasta or more sub zucchini)
1/3 cup kalamata olives, chopped
4 tablespoons olive oil
kosher salt and pepper
4 poached eggs
4 ounces freshly grated parmesan cheese or non-dairy cheese
2 tablespoons toasted pine nuts

Instructions:

Bring a large pot of salted water to a boil.

Meanwhile, finely chop/mince 1 pint of cherry tomatoes and add them to a bowl. To the bowl add the sun-dried tomatoes (do not drain all the oil), basil, garlic, lemon juice and crushed red pepper flakes. Season with salt and pepper to your liking. Set aside and allow to sit at least 10 minutes.

Once the water is boiling, boil the pasta according to package directions. Drain.

Meanwhile using a spiralizer, spiralize the zucchini and add it to large bowl. Toss in the hot pasta and allow is to slightly cook the zucchini noodles*. Add the kalamata olives, olive oil and a pinch of salt and pepper. Toss well.

Divide the pasta among 4 plates or bowls. Top each portion with tomato sauce and 1 poached egg. Sprinkle with parmesan and toasted pine nuts. Break the poach egg and toss the pasta allowing it to create a sauce. Add more parmesan and basil. EAT.

*If you do not have a spiralizer just thinly slice the zucchini into matchsticks. **The pasta can be eaten warm or cold, but it may be best if the pasta is a little warm as it helps the egg to create a sauce for the pasta. ***This can also be served as a pasta salad. Maybe use hard boil eggs.

 

Adapted from: https://www.halfbakedharvest.com/15-minute-zucchini-pasta-w-poached-eggs-quick-heirloom-cherry-tomato-basil-sauce/#bo-recipe

 

Simply Well newsletter #92: Too much of a good thing? PRINTOUT (pdf)

 

 

 

The skin you are in…

 

simply well with holly niles

 

Summertime is the time where we seek the sun and time outdoors.  Most of us know we need to protect our skin from the sun’s ray but it’s also important to note that our skin can also give us information about what’s happening inside our body. Often skin conditions like eczema and psoriasis are a sign that our gut is out of balance. Your gut is the seat of your immune system-the home of about 70% of your immune system, in fact.  Imbalances like inflammation from food reactions, depleted immunity from overuse of antibiotics or chronic diseases can both affect our gut and show up on our skin.  This is because our skin is our largest eliminative organ and it becomes a path of detoxification that can result in breakouts and skin disorders.  Working from the inside out is the path to help get your skin in balance.

 

Simply Easy Tip:

There is an easy way to know if you are having a reaction to food that might be affecting your skin. Do a trial of removing one or two of the most reactive foods like gluten and dairy and see how you feel and how your skin reacts. Give yourself at least 10-14 days off those foods to reduce reactivity.

 

Simply Supportive: UltraFlora Balance

Probiotics help balance the gut by introducing good bacteria. When we improve the health of the gut we then improve overall health including our skin. 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. To order UltraFlora Balance, contact our friendly front desk team at (860)519-1916 or Info@IntegrativeWellnessAndPT.com or click on the link above. 

ultraflora balance

 

Simply Delicious: Layered Mexican Chicken Salad

Ingredients:

2 cups chopped seeded plum tomatoes (from 5 to 6 tomatoes)
1/2 cup chopped seeded plum tomatoes (from 5 to 6 tomatoes)
1/2 cup chopped fresh cilantro
1/2 teaspoon kosher salt
1/8 teaspoon cayenne pepper
1/4 cup fresh lime juice (from 2 limes)
3 tablespoons extra-virgin olive oil
1 15-oz. can unsalted black beans, drained and rinsed
1/2 teaspoon ground cumin
2 cups chopped romaine lettuce (from 1 head)
1 1/2 cups shredded rotisserie chicken breast (about 7 oz.)
1 cup fresh corn kernels (from 2 ears)
3/4 cup prepared guacamole
2 ounces lightly crushed organic tortilla chips
1/4 cup sour cream, optional or use non-dairy yogurt
1/4 cup roasted salted pepitas (shelled pumpkin seeds)

Directions:

Make pico de gallo: Combine tomatoes, onion, cilantro, salt, cayenne, 3 tablespoons of the lime juice, and 2 tablespoons of the oil in a bowl.

In a separate bowl, stir together beans, cumin, and remaining 1 tablespoon each lime juice and oil.

Divide half of pico de gallo (about 1/4 cup) among 4 large glasses or pint jars. Top each evenly with romaine, chicken, corn, guacamole, tortilla chips, black bean mixture, and remaining pico de gallo. Top each with 1 tablespoon sour cream and 1 tablespoon pepitas. Sprinkle with Tajín, if desired.

Adapted from: http://www.health.com/recipes/layered-mexican-chicken-salad

 

Simply Well newsletter #91: The skin you are in PRINTOUT (pdf)

 

 

 

Mindfulness or Busyness?

 

simply well with holly niles

 

There is an epidemic of digestive imbalances from GERD, bloating, elimination problems and IBS.  I have worked very successfully with many clients to create dietary changes as well as supplementation and lifestyle changes. At the same time, a foundational piece of the puzzle to support digestion is HOW we eat.  Chewing, putting the fork down and paying mindful attention to our food are simple ways to improve digestion.  A client recently told me that she eats so fast that she doesn’t remember what or how much she ate; another eats at their desk while answering emails and lastly the most common- eating in front of the TV.  You might recognize yourself here in this list and see how busyness prevents us from taking time to eat. The body has clear and amazing ways of communicating with us. Take time to shift from busyness to mindfulness in your eating and see how it can improve your digestion. See below for an easy practice of mindfulness to connect with your food and support digestion.

 

Simply Easy Tip:

Challenge yourself to test the power of chewing.  Start small with a meal or snack and give yourself 10 minutes of undivided attention to eat. Notice your food, smell your food and chew your food. You might want to count your chews and aim for 20-30 per bite. Notice how the food changes in texture and flavor.

 

Simply Supportive: Vital-Zymes Complete

With a foundation of mindful eating, we sometimes still need more support. Vital-Zymes Comlete Digestive Enzyme, taken about 15 min before meals, is a good supplement for your digestion. This high-potency, multi-enzyme formulation offers an unusually complete range of plant/microbial-based enzymes that work in concert to help maintain normal enzyme levels that support the body’s digestive capabilities and assist intestinal repair mechanisms. To order Vital-Zymes Complete, you can contact our friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or click on the link above.

 

Simply Delicious: Seedy Mexican Zucchini Rice

This is nice way to add some chew to your summer zucchini!

Ingredients:

¼ cup roasted sunflower and/or pumpkin seeds (directions below)
1 cup brown or jasmine white rice (can use riced cauliflower or quinoa)
2 cloves garlic, minced
¼ cup finely chopped red onion
2 cups cubed zucchini (2 small or 1 medium zucchini)
½ sweet red pepper, 1/2-inch dice
Optional: 1 jalapeno or serrano pepper, minced- omit if you don’t like spicy
1 – 2 Tbsp olive oil
1 – 2 tsp cumin
Small pinch cayenne or chipotle powder
Salt & pepper to taste
2 Tbsp fresh lime juice
1 cup chopped cilantro

Directions:

Rinse rice and put on to cook with 1/2 tsp salt

Roast sunflower and/or pumpkin seeds 10 – 15 minutes at 325 degrees F until lightly browned. Set aside.

Wash and chop zucchini and red pepper. Set aside

Chop garlic and onion

Heat oil on low in a large fry pan or sauté pan

Add garlic and onion. Sauté on low until onion is soft.

Add zucchini and red and/or hot pepper. Increase heat to medium and sauté until softened.

Add cumin and cayenne or chipotle powder. Sauté with veggies until heated through.

Add cooked rice and fry until heated through and mixed with veggies

Mix in lime juice, chopped cilantro, roasted seeds, salt & pepper to taste

Reduce heat to low, cover and cook 5 – 10 more minutes

 

Adapted from: http://www.savvyvegetarian.com/vegetarian-recipes/rice-zucchini-seeds.php

 

 

Simply Well newsletter #90: Mindfulness or Busyness PRINTOUT (pdf)

 

 

Energizer Summer!, Part 7

 

simply well with holly niles

 

“I have no energy”, “I feel tired all the time or “I fade by 3:00”
…these are all common complaints I hear from clients in my practice.
Lack of energy can be connected to many imbalances in the body.
Sometimes we might need to consult a health professional but often there are
simple lifestyle changes that we can make to revive our energy.
This week’s newsletter is part of a refresher series of
7 basics of how to improve your energy to enjoy your summer.

#7 Nutrient Deficiencies: We often hear the adage- “eat a healthy diet” but not everyone knows what that actually means and so there can be gaps.  Even when we are focused on eating a healthy, balanced diet it’s hard to get all the nutrients, vitamins, minerals and trace minerals that the body needs. We know that there are many things that can interfere with proper digestion and absorption of nutrients like stress and medication. In fact, certain medications are associated with vitamin/mineral depletion as a side effect. When we think of energy production in the body we think of the B vitamin family. Certain herbs called adaptogens also help our body rebuild and maintain energy. B-vitamins and Stress support are a good start when we are adding supplements for energy.

 

Simply Easy Tip: 

Eat your veggies daily! They are rich in vitamins that support energy and reduce the effects of stress.

 

Simply Supportive: Active B-Complex

Active B-Complex is a balanced, hypoallergenic B-complex formula featuring the active forms of vitamins B2, B6, and B12. It also contains
5-MTHF which is directly usable by the human body and supports healthy homocysteine blood levels. To order Active B-Complex, 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.

 

Simply Delicious: Strawberry & Mixed Green Salad

Ingredients:

6 cups mix of baby greens or fresh baby spinach
2 cups strawberries, hulled and quartered (or other berries)
4 oz crumbled blue cheese, goat cheese or almond cheese, optional
½ cup chopped pecans or other nuts/candid nuts, preferably toasted

Dressing:
2 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
1 teaspoon pure maple syrup or honey, optional
¼ teaspoon table salt
¼ teaspoon freshly ground black pepper

Directions:

To make the dressing: In a small bowl whisk oil, vinegar, mustard, maple syrup, salt, and pepper until well combined.

In a large bowl place greens, strawberries, cheese, and nuts. Pour as much dressing as you want over salad mixture and toss to combine Serve immediately.

 

Adapted from: http://prettysimplesweet.com/strawberry-and-mixed-green-salad/

 

Simply Well newsletter #89: Energizer Summer, Part 7 PRINTOUT (pdf)

 

 

Energizer Summer!, Part 6

 

simply well with holly niles

 

“I have no energy”, “I feel tired all the time or “I fade by 3:00” …these are all common complaints I hear from clients in my practice. Lack of energy can be connected to many imbalances in the body. Sometimes we might need to consult a health professional but often there are simple lifestyle changes that we can make to revive our energy.  This week’s newsletter is part of a refresher series of 7 basics of how to improve your energy to enjoy your summer.

#6. Underlying Health Challenges: If you are doing a pretty good job of getting enough sun, moving your body, sleeping well, balancing your blood sugar and drinking water you might be feeling energized and moving through your day with ease.  If not, you might need some extra support.  Health issues require the body to use extra nutrients and need more energy to keep things going. Imbalances like allergies (including environmental, seasonal and food), diabetes, obesity, viruses, cardiac and thyroid are among the most common to impact energy levels.  In general, however, most health challenges can deplete our energy.  Stress from any source is certainly a huge drain on our energy reserves. If this is true for you, it may be the time to connect with a health care provider.  In my role as a Clinical Nutritionist, I work with many clients with a variety of these concerns. My training includes a Functional Medicine perspective which looks at root causes for imbalances. This perspective is so helpful in truly regaining health and it is crafted by utilizing many lifestyle tools including food and nutrition.

 

Simply Easy Tip: 

Keep a food diary for 3 days and track not only your food but also your mood, exercise, sleep and energy levels.  This tool may help you target patterns that contribute to low energy.

 

Simply Supportive: Wellness Essentials for Daily Support

For some of us, getting a diet rich with nutrients on a daily basis is difficult. Taking a daily supplement support can be very helpful to support a healthy lifestyle and feeling energetic. Wellness Essentials offers a daily packet that includes a high quality multi-vitamin, omega 3 support through fish oils, and a daily dose of vitamin D3. Wellness Essentials is formulated to support your nutritional needs to help you stay active and vital and maintain overall health. To order Wellness Essentials for daily support, 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.

 

Simply Delicious: Chilled Pea, Avocado & Mint Soup

Ingredients:

3 1/4 cups (350g) podded peas, fresh or frozen (defrosted if frozen)
2 1/2 cups (625ml) chilled vegetable stock
1 large avocado, halved, stone removed and flesh scraped out
1/3 cup (80ml) coconut milk + more for garnish
2 cloves garlic, peeled
1/2 cup firmly packed mint leaves + more for garnish
2 tablespoons fresh lemon juice
fine sea salt and freshly ground black pepper

Directions:

Place peas, stock, avocado, coconut milk, garlic and mint leaves into a blender and blend on high until smooth. Stir in lemon juice and season to taste with sea salt and black pepper. If your peas and stock were cold to begin with the soup will be good to serve immediately, or if preferred can be chilled in the fridge for a further 1-2 hours before serving.

To serve transfer to bowls, drizzle with a little extra coconut milk, scatter with mint leaves and serve.

[Adapted to be dairy-free from a recipe by Valli Little in the latest issue of delicious magazine. http://www.mydarlinglemonthyme.com/2012/09/chilled-pea-avocado-and-mint-soup.html]

 

 

Simply Well newsletter #88: Energizer Summer, Part 6 PRINTOUT (pdf) 

 

 

Energizer Summer!, Part 5

 

simply well with holly niles

 

“I have no energy”, “I feel tired all the time or “I fade by 3:00” …these are all common complaints I hear from clients in my practice. Lack of energy can be connected to many imbalances in the body.  Sometimes we might need to consult a health professional but often there are simple lifestyle changes that we can make to revive our energy.  This week’s newsletter is part of a refresher series on the 7 basics of how to improve your energy to enjoy your summer.

#5. Not enough SUN: Even though it’s summer in the northeast, some of us don’t get enough sunlight.  We work indoors and often go from our air-conditioned cars to our air-conditioned homes.  Lack of sunlight can lead to depression and something called SAD (seasonal affective disorder).  Seasonal affective disorder occurs during certain seasons of the year and is characterized by feelings of depression, fatigue and sleepiness. It is believed that a lack of sunlight and a deficiency of vitamin D may be the cause of this disorder. Even in summer months we can still suffer from lack of sunlight. Dr. Mercola, a leader in wellness education, cites research that in one study elderly adults with limited sun exposure were 11x more likely to suffer from depression than those who had a healthy dose.  Sunlight makes us feel good and energized!

 

Simply Easy Tip:

Spend some time outdoors in the sun.  Dr. Michael Hollick, a world authority on Vitamin D, suggests that having our limbs exposed to the midday sun for about 15-20 min per day is a good target.

 

Simply Supportive: Synergy K

Synergy K is a unique formula that contains a broad-spectrum blend of vitamins K1, K2 and D for healthy calcium utilization to maintain healthy bones and blood vessels. While vitamin D is essential to assist calcium absorption, vitamin K helps to guide this calcium to bones and prevents their absorption into organs, joint spaces and arteries. With limited sun exposure for many of us, due to work life constraints, it is helpful and often essential to take a daily supplement. To order Synergy K, 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. 

 

Simply Delicious: Heart Healthy Citrus-Avocado Salmon Salad Recipe

Cold water fish like salmon and sardines are a good source of natural Vitamin D.

Ingredients:

For Salmon:
Two (4-6 ounce) salmon fillets
1 teaspoon extra virgin olive oil
Juice of 1 lemon
salt and pepper
For salad:
3-4 cups organic baby spinach
1 large pink grapefruit, peeled and sectioned
2 medium navel oranges, peeled and sectioned
1 avocado, thinly sliced
¼ to ½ cup sliced almonds
¼ cup green onions, sliced
Juice of 1 lemon
2 teaspoons extra virgin olive oil
salt and pepper, to taste

Directions:

For salmon – Preheat oven to 425 degrees F. Line a baking sheet with parchment paper. Place salmon fillets on baking sheet. Squeeze fresh lemon over the top and drizzle with a little olive oil. Season well with salt and pepper. Bake for 20-25 minutes, or until cooked through. Remove from oven and let cool before assembling salad.

For salad – Place spinach in a bowl or on a large serving platter. Top with citrus, avocado, and cooled salmon. Sprinkle the top with almonds and green onions. Squeeze the fresh lemon juice over the top and drizzle with the olive oil. Season with salt and pepper.

[Recipe from: http://cafejohnsonia.com/2014/02/healthy-citrus-avocado-salmon-salad-recipe.html]

 

 

Simply Well newsletter #87: Energizer Summer, Part 5 PRINTOUT (pdf)

 

 

Energizer Summer!, Part 4

simply well with holly niles

 

simply well with holly niles

 

“I have no energy”, “I feel tired all the time or “I fade by 3:00” …these are all common complaints I hear from clients in my practice. Lack of energy can be connected to many imbalances in the body. Sometimes we might need to consult a health professional but often there are simple lifestyle changes that we can make to revive our energy.  This week’s newsletter is part of a refresher series of 7 basics of how to improve your energy to enjoy your summer.

#4. Unstable Blood Sugar: We often think that sugar gives us energy but ironically the opposite is true.  Many of us start our day with carbs (a.k.a. sugar) like oatmeal, bagels, muffins, etc. which spikes our blood sugar for the short term but then sends it crashing.  Even whole grains on their own can be a problem as they metabolize into sugar.  The body doesn’t like hyper-states like elevated blood sugar and it actually spends a lot of energy trying to rebalance it. The better choice is to start the day with some protein as part of breakfast and continue a portion of protein with all meals and snacks to keep blood sugar balanced. Reducing simple carbs as you start the day and as you continue the day is crucial to keep your blood sugar levels balanced.  This alone can decrease fatigue and help improve alertness and energy to move through your day.

Simply Easy Tip:

Eat dinner for breakfast to start your day with protein.  Sliced turkey, smoked salmon or last night’s leftovers make a great breakfast option especially when time is a factor.

 

Simply Supportive: UltraMeal Daily Support

A good quality protein powder is a great support for a breakfast shake to get your day started well. Use this with the recipe on this newsletter to create an easy option. UltraMeal Daily Support is a nutritious and delicious drink mix featuring a blend of macronutrients (carbohydrates, protein, and fats), phytonutrients , and essential vitamins and minerals. It includes a balanced ratio of healthy carbohydrates, fats, and proteins (15 g of protein from a proprietary blend of pea and rice proteins). To order UltraMeal Daily Support, you can contact our front desk at (860)519-1916 or click on the link above.

UltraMeal_Daily_Support_Berry_1539372B1_64oz_rt_0

 

Simply Delicious: Protein Shake for Breakfast or Snack!

Ingredients:

* Protein powder (aim for 20 grams of protein per shake):
Pea, Rice or Hemp Protein, unsweetened
* ½ -1 cup berries (frozen/organic)
* Fluids: water or unsweetened nut, coconut or hemp milk
* 1 tablespoon Extra Virgin Coconut oil
or 1-2 tablespoons ground flax or hemp seeds

Optional added ingredients:

* 1-2 handfuls of organic kale or other leafy green to blend in
OR buy dry organic green powder (Product: Amazing Grass)
* 1-2 tablespoon nut butter (raw is better)
* Cinnamon (optional)

 

Simply Well newsletter #86: Energizer summer, Part 4 PRINTOUT (pdf)

 

 

 

Energizer Summer!, Part 3

“I have no energy”, “I feel tired all the time or “I fade by 3:00” …these are all common complaints I hear from clients in my practice. Lack of energy can be connected to many imbalances in the body. Sometimes we might need to consult a health professional but often there are simple lifestyle changes that we can make to revive our energy. This week’s newsletter is part of a refresher series of 7 basics of how to improve your energy to enjoy your summer.

#3: Lack of movement

There’s a paradox here in our strategy to improve energy. How often do we say, “I am too tired to exercise but if I don’t exercise I will be tired”? There are times when rest and taking it easy is the best choice but our chronic sedentary lifestyle is the very thing that makes us sick and tired. Our bodies were not designed to sit in chairs, cars and couches most of our day. Our internal body is always moving from our cardiovascular system to our digestion and beyond. Things keep moving inside of us to keep us going and to renew our cells and body. When we move our bodies through exercise, we support that process as well as increase circulation and oxygen flow. According to Jordan Metzl, a sports-medicine physician at New York City’s Hospital for Special Surgery and author of The Exercise Cure,”Exercise is the best preventive drug we have, and everybody needs to take that medicine.”

 

SIMPLY easy tip:

Walking is the simplest way to start moving. Start with short sessions of movement like 15 minutes or map out a 1 mile walk and commit to it every day. Once we start moving, we get inspired to do more.

theracurmin hpSIMPLY SUPPORTIVE:

To support recovery from exercise, anti-inflammatory herbs like curcumin are important. Standard curcumin is poorly absorbed. Theracurmin® HP is the first water-dispersible curcumin – dissolving quickly and maintaining solubility over time; resulting in a product that is 27x more bioavailable than standard curcumin extracts. To order THERACURMIN-HP, you can contact our front desk at (860)519-1916 or visit our website:

http://integrativewellnessandpt.com/products/product/integrative-therapeutics-theracurmin-hp-triple-strength-60-capsules/

SIMPLY DELICIOUS:

Paleo Energy Bites

YIELD: 12 energy bites
1 cup unsweetened coconut
1/2 cup almond meal
1/2 teaspoon sea salt
1/2 cup chopped dates
1/3 cup almond butter
3 tablespoons coconut oil, melted
1 tablespoon maple syrup (optional, for more sweetness)
1/4 cup sugar-free chocolate chips (see notes below)

Toast coconut and almond meal: Place coconut in a dry frying pan. Turn on heat to medium and stir coconut until it begins to turn golden brown. Remove from pan and allow to cool. Repeat process with almond meal. Be sure to stir constantly to ensure even toasting and to avoid burning.
Place cooled coconut and almond meal in a mixing bowl.
Place chopped dates, almond butter, melted coconut oil, and optional maple syrup in a food processor. Process until smooth. Add more coconut oil if the consistency is too dry (and if you skipped the maple syrup).
Pour liquid into the coconut/almond mixture. Stir to combine. Add salt and chocolate chips.
Take about 2 teaspoons of the mixture and roll into a ball. When complete, store in the fridge.

Optional: sugar-free stevia-sweetened chocolate chips. Another option, chop up an unsweetened baking chocolate bar or a very dark chocolate (at least 72% cacao) candy bar. Store these in the fridge. They get a bit soft at room temperature

Adapted from http://www.cheaprecipeblog.com/2016/08/paleo-energy-bites/

Energizer summer!, Part 2

Energizer summer!, Part 2

“I have no energy”, “I feel tired all the time” or “I fade by 3:00” …these are all common complaints I hear from clients in my practice. Lack of energy can be connected to many imbalances in the body. Sometimes we might need to consult a health professional but often there are simple lifestyle changes that we can make to revive our energy. This week we start with a refresher of 7 basics of how to improve your energy to enjoy your summer.

#1. Poor Sleep:

Lack of sleep leads to a myriad of health problems and it’s an epidemic. The CDC reports that 1 of 3 American adults is sleep deprived.  Lack of sleep can lead to a depleted immune system making us more susceptible to virus and flus.  Weight gain is also connected to insufficient sleep as we need it for a healthy metabolism. Feeling tired, brain fog and that “afternoon slump” is a message from the body and it might mean you are not getting enough rest.  It might be the body simply running out of steam.  When you combine that with a lack of water or poor diet, no wonder we are all so tired!  Here are some simple tips to improve sleep: don’t eat within 3 hours of bed, shut off electronics 1 hour before sleep and do 5 minutes of simple stretches or breathing exercises to relax the body and mind in preparation for rest.

Simply Easy Tip:

Dr. Hyman, New York Times bestselling author and doctor, recommends turning off Wi-Fi and keeping all electronic devices away from your bed.  He suggests creating a common charging area in your home and have everyone “check-in” their devices before bed.

Simply Supportive:   Lavela

Sometimes herbal supplements or essential oils are needed to help support sleep.  Lavender oil has been shown to calm and relax the body. When you combine this with the practical tips above, you can be on your way to better sleep and restoring your energy.

or contact our friendly front desk team at (860)519-1916 or Info@IntegrativeWellnessAndPT.com.


Simply Delicious:  Chickpea Salad

INGREDIENTS:
1 1/2 cups chickpeas
2 Tablespoons onion, finely chopped
1/4 cup celery, finely chopped (about 1 celery rib)
1/2 cup organic apple, diced (about 1 small apple)
2 Tablespoons walnuts, chopped
Dressing:
4 full teaspoons tahini
3 Tablespoons non-dairy milk
2-3 teaspoons lemon juice
1/2 teaspoon maple syrup
1/2 teaspoon red wine vinegar
Pink salt to taste, I use about 1/4 teaspoon

Topping: Tomato and Avocado

DIRECTIONS:

In a large bowl, mash the chickpeas. I try not to leave any whole chickpeas, but halves are perfectly fine.
Mix in the chopped onion, celery, walnuts and diced apple.
Dressing: In a small bowl whisk the dressing ingredients together.

Assemble:

Using a spatula, pour the dressing into the chickpea mix.
Fold in the dressing until completely combined. if the salad is a tad dry, add a splash more of non-dairy milk.
Chill in the fridge for 30 min. Or if your impatient, like me, skip the chilling and eat it right away.
Add the chickpea salad to your favorite toasted bread or greens and top with avocado, tomato, salt and pepper.
To order Lavela,
click on this link:
or Call: (860)519-1916

 

Simply Well newsletter #84: Energizer summer!, Part2 PRINTOUT (pdf)

 

 

Energizer summer!

 

simply well with holly niles

 

“I have no energy”, “I feel tired all the time” or “I fade by 3:00” …these are all common complaints I hear from clients in my practice. Lack of energy can be connected to many imbalances in the body. Sometimes we might need to consult a health professional but often there are simple lifestyle changes that we can make to revive our energy. This week we start with a refresher of 7 basics of how to improve your energy to enjoy your summer.

#1. Stay Hydrated: Dr. Andrew Weil, bestselling author and founder of the Arizona Center for Integrative Medicine, calls water “the essential nutrient”. A well-watered garden yields beautiful flowers and plants. A well-watered body supports good energy levels, healthy cells and efficient detox. When we look at what many people drink in a day, coffee and caffeinated beverages are a large part. In fact, Caffeine is dehydrating and our focus should be on consuming filtered water and herbal teas.  Find ways to swap out your caffeine and add more water to your day. This is the first step in improving our energy naturally.

 

Simply Easy Tip: 

Add Herbal tea bag(s) to a bottle or pitcher of cold water for a refreshing simple and quick way to enhance the flavor.

 

Simply Supportive: PHYTOGANIX

Give yourself a little added punch with the benefit of antioxidant-rich Goji and Acai berries, which are loaded with phytonutrients. PHYTOGANIX is a convenient, delicious way to get a diverse daily supply of phytonutrients from certified organic sources. To order Phytoganix, you can contact our friendly front desk team at (860)519-1916 or click on the link above to be directed to the product page.

 

Simply Delicious: Lemon, Ginger & Basil Iced Tea

Ingredients:

2 lemons
5 ginger coins
3/4 cup basil leaves, loosely packed
3 tbsp honey
9 cups boiling water

Directions:

Cut the lemons in half and juice the lemons into a large pitcher, catching any seeds. Add the lemon halves into the pitcher, along with the ginger coins and basil. Pour boiling water into the pitcher and stir in the honey. Allow to steep until cool, and then remove the ginger, basil, and lemon halves. Serve with ice.

Lemon, Ginger and Basil Iced Tea for Detox

 

Simply Well newsletter #83: Energizer summer PRINTOUT (pdf)

 

 

Create your summertime with food!

simply well with holly niles

 

simply well with holly niles

 

Along with reading good books about health, preparing good food at home for family and friends is a great way to create healthy habits.  There are many resources for recipes and tips to make wonderful meals and snacks.  My intention is that this newsletter offers resources to you every week.  When making dietary changes it can feel overwhelming where to start and the best resources for ideas.  This is just a few of the websites that I like as well as some cookbooks to help with those changes.

Websites:

Against all grain- www.againstallgrain.com

Elana’s pantry- www.elanaspantry.com

Nourishing meals- www.nourishingmeals.com

Rebecca Katz- www.rebeccakatz.com

Cookbooks:

The Brain Warrior’s Way Cookbook by Dr. Daniel Amen: “An essential resource for Brain Warriors who want to fuel their bodies with foods that boost energy, focus, memory, and quality of life, this cookbook is the ultimate tool for winning the fight in the war for your health.

Blood Sugar Solution Cookbook by Dr. Mark Hyman: “Following Dr. Hyman’s scientifically based program for rebalancing insulin and blood sugar levels, this cookbook presents 175 delectable recipes that are free of allergens and harmful inflammatory ingredients”

It’s All Easy: Delicious Weekday Recipes for the Super-Busy Home Cook by Gwyneth Paltrow: “The #1 New York Times bestselling cookbook that will help anyone make delectable, healthy meals in no time! Gwyneth Paltrow is back to share more than 125 of her favorite recipes that can be made in the time it would take to order takeout

The Longevity Kitchen by Rebecca Katz: “A collection of 125 delicious whole-foods recipes showcasing 16 antioxidant-rich power foods, developed by wellness authority Rebecca Katz to combat and prevent chronic diseases.”

 

Simply Easy Tip: 

Try one new recipe a week.  Get the whole family in on the choosing process and make it together.

 

Simply Supportive: Innate Vegan Pea Protein

Making a morning protein shake is an easy way to create a protein-based breakfast (see recipe). Innate Vegan Pea Protein is an excellent source of plant protein. It’s an easy-to-digest pea protein with a complete essential amino acid profile. To order Innate Vegan Pea Protein, you can contact our friendly front desk team at (860)519-1916 or Info@IntegrativeWellnessAndPT.com or you can click on the link above.

Innate Vegan Pea Protein

 

Simply Delicious: Double Green Smoothie

Ingredients:

1 1/2 cup unsweetened non-dairy beverage, such as almond, coconut or hemp
2 dried apricots or 4 pitted dates
1 banana
1 cup chopped kale leaves
1 cup baby spinach leaves
1/2 cup fresh or frozen berries
Optional: add 1 scoop of protein powder

Directions:

Combine non-dairy beverage, apricots, banana, kale, spinach and berries in a blender and blend until smooth.

 

Adapted from: http://www.wholefoodsmarket.com/recipe/double-green-smoothie

 

 

Simply Well newsletter #82: Create your summertime with food PRINTOUT (pdf)

 

 

 

 

Healthy reading for healthy eating!

simply well with holly niles

 

simply well with holly niles

 

As summer approaches, we often see lists of the best summer reads.  Books on those lists are ones that we can dive into at the beach or on vacation.  I am often asked what are good nutrition books to read. There are many wonderful books about the power of food for not only our general health, but also for specific conditions. I have chosen a list of 5 books that I think really help make that connection with food/lifestyle and health.

The Blood Sugar Solution by Dr. Mark Hyman: “Dr. Hyman describes the seven keys to achieving wellness-nutrition, hormones, inflammation, digestion, detoxification, energy metabolism, and a calm mind-in a healthy-living program.”

Adrenal Revolution by Dr. Aviva Romm: “Dr. Romm with a specialty in women’s health and obstetrics delivers a program to heal the overwhelmed, overloaded systems, and prevent and reverse the myriad of symptoms affecting the vast majority of women today.”

Grain brain by Dr. David Perlmutter: “Dr. Perlmutter, neurologist, explains what happens when the brain encounters common ingredients in your daily diet, why your brain thrives on fat/cholesterol, and how you can spur the growth of new brain cells at any age.”

Eating on the wild side by Jo Robinson: “A radical way to select fruits and vegetables and reclaim the flavor and nutrients we’ve lost, how choosing modern varieties that approach the nutritional content of wild plants can also please the modern palate.”

Food Rules by Michael Pollan: “Eating doesn’t have to be so complicated. In this age of ever-more elaborate diets and conflicting health advice, Food Rules brings welcome simplicity to our daily decisions about food.”

 

Simply Easy Tip: 

Choose a book and read a chapter per day.  Don’t feel overwhelmed by book suggestions; find a way to incorporate one idea at a time.

 

Simply Supportive: Wellness Essentials Daily Packets

If you are looking for the basics of nutritional supplements, Wellness Essentials Daily Packets are a great way to support the body.  Wellness Essentials is formulated to support your nutritional needs to help you stay active and vital and maintain overall health.* Each once-daily packet provides:

Multifaceted health support: PhytoMulti is the “smart multi” with essential nutrients and a proprietary blend of 13 concentrated extracts and  phytonutrients to help protect cells and maintain DNA stability—activating health potential like no other supplement.*
Immune and neurological health support: D3 1000 features 1000 IU of  vitamin D3 per tablet—the most bioactive form of supplemental vitamin D.*
Heart health, mood, and overall health support: OmegaGenics  EPA – DHA 500 is a quality-guaranteed  omega-3 fatty acid formula manufactured and third-party tested in Norway to ensure greater purity.*

 

Simply Delicious: Raw Chopped Veggie Salad

Chopped Veggie Salad INGREDIENTS:

1 orange bell pepper (chopped small) (about 1 cup)
1 yellow bell pepper (chopped small) (about 1 cup)
5-8 radishes (cut in half and sliced thin) (about 3/4 cup)
1 small head of broccoli (chopped small) (about 2 cups)
1 seedless cucumber (chopped small) (about 2 cups)
½ cup halved red seedless grapes
2-3 tbsp chopped fresh dill
1/4 cup chopped fresh parsley
1/4 cup raw shelled sunflower seeds
1/8 cup raw hemp hearts (hulled hemp seeds)

Oil-Free Dressing INGREDIENTS:

Note: Can add olive oil if desired.

1 garlic clove (minced)
2 tbsp red wine vinegar
1 tbsp apple cider vinegar
Juice of 1 lemon
1 tbsp dijon mustard
1 tbsp pure maple syrup
1/2 tsp salt (or to taste)
1/8 tsp pepper (or to taste)

Adapted from: https://www.veggieinspired.com/raw-veggie-chopped-salad/

 

 

Simply Well newsletter #81: Healthy reading for healthy eating PRINTOUT (pdf)

 

 

 

Get in the Blue Zone!

 

simply well with holly niles

 

I recently heard an interview with Dan Buettner, Author of Blue Zones.  As a National Geographic reports/explorer, he studied and focused on 5 areas of the world where people easily live healthy lives into their 100s. From his research, he distilled shared similarities in each culture that seem to support longevity. To kick off your summer, here are a couple that are easily added to our daily lives.

1. 80% rule: The Okinawan people have a mantra they say before meals to remind them to stop eating when they are 80% full. That 20% difference could be a great support to both easing digestion and losing or maintaining weight.  People in the Blue Zones also eat a smaller dinner with no after-dinner treats.  Summer is a great time to lighten up on eating with warmer days and more time outside.

2. PLANTS are key: Beans are the main theme in diets of most Blue Zone centenarians.  As a plant protein, they are high in fiber and very affordable.  On the other hand, animal products are lower in portion size in those same diets.  With all our summer parties and barbecues, it’s a good idea to review our portions of meat and add some bean dips and salad to balance our meals.

There is so much power to affect our health with our food choices. Looking at Blue Zone cultures is a great way to learn from those who seem to have made that connection to their food to create long term health.

Blue Zones

 

Simply Easy Tip: 

Use a smaller plate for meals to notice if you are eating more food to fill your plate rather than your appetite. You can easily create that 20% gap between hungry and full by changing how you serve your food.

 

Simply Supportive: PGX Daily Fiber Packets

To control appetite, it can be helpful to have some fiber about 30 min before eating. PGX Daily Fiber Packiets come from the konjac root and also can help balance blood sugar.

PGX® (PolyGlycopleX®) is a novel complex of water-soluble polysaccharides (plant fibers). It was developed after many years of research, most of which focused on the link between blood sugar levels, appetite and weight gain. PGX® safely and effectively supports healthy blood sugar levels within normal ranges, reduces appetite and supports weight management.*

The most important advantage of PGX® over other soluble fiber products is that significantly less PGX® is required to obtain the same important health benefits, including appetite control and reduced food cravings.* To order PBX Daily Fiber Packets, you can contact our friendly front desk team at Info@IntegrativeWellnessAndPT.com or call (860)519-1916. You can also click on the link above to be directed to our product shopping cart to purchase it directly.

PGX daily fiber packets

 

Simply Delicious: Avocado & Fava Bean Salad– A Blue Zone Recipe!

Ingredients:

½ cup fresh fava beans, shelled and peeled
1 medium fennel bulb, thinly sliced
1½ cups sunflower sprouts
½ cup cooked chickpeas, drained and rinsed
Extra-virgin olive oil, for drizzling
Juice ½ small lemon
½ avocado, diced
¼ cup chopped almonds, toasted
¼ cup large shavings of Parmesan, optional or can use goat/sheep cheese
Sea salt and freshly ground black pepper

Directions:

Prepare a small pot of salted boiling water and a small bowl of ice water.
Drop the fava beans into the boiling water and blanch for 3 minutes.
Remove the beans and immediately immerse in the ice water to stop the cooking process. Keep in the ice water long enough to cool completely, about 15 seconds.
Drain and place on paper towels to dry.
Thinly slice the fennel (using a mandolin, if you have one).
Place the fennel slices into a large bowl with the sunflower sprouts, chickpeas, and fava beans.
Drizzle the salad with olive oil, the lemon juice, and season with salt and pepper.
Toss the salad, then add the avocado, almonds, and Parmesan shavings and gently toss again.
Taste and adjust seasonings.

 

 

Simply Well newsletter #80: Get in the Blue Zone PRINTOUT (pdf)

 

 

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

Ingredients:

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.)

Directions:

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)

 

 

Spicing up your memory +

simply well with holly niles

 

simply well with holly niles

 

Continuing our journey to look at recent research, we find that curcumin, a compound found in the spice turmeric is one of the most researched nutrients. It is connected to many positive health benefits. One study showed that by adding just 1 gram per day, you can help reduce the risk of cognitive impairment.  Reducing inflammation in disorders like Crohn’s disease & rheumatoid arthritis as well as reducing bone reabsorption in Osteoporosis are all areas that show strong promise.  Curcumin has been shown to reduce the activation of inflammatory molecules and thereby slow the cycle of inflammation. This is so significant since inflammation is at the root of most disorders. The research shows once again the power of food as medicine to help balance the body.

 

Simply Easy Tip: 

Add turmeric or curry powder (which contains turmeric) to roasted veggies to enhance their flavor and nutrition.

 

Simply Supportive: Theracurmin-HP

To get curcumin in a more therapeutic dose, it can be helpful to take it as a supplement. Professional grade supplement companies use specific processes to make the curcumin easier to absorb in the body. Standard curcumin is poorly absorbed. Theracurmin-HP is the first water-dispersible curcumin – dissolving quickly and maintaining solubility over time; resulting in a product that is 27x more bioavailable than standard curcumin extracts. Theracurmin HP is a triple-strength formula, containing the same amount of curcuminoids as original Theracurmin, but in smaller capsules, and at just 2 capsules per day – allowing for more flexibility in patient dosing. To order Theracurmin-HP, a professional-grade curcumin supplement, you can contact our friendly front desk team at (860)519-1916 or Info@IntegrativeWellnessAndPT.com or click on the link above to be directed to our shopping cart.

 

Simply Delicious: Turmeric Tonic, a Delicious Anti-inflammatory Drink

INGREDIENTS:

2 cups coconut water (one that doesn’t have any additives/preservatives)
2 inch knob fresh turmeric (1 oz weighed) OR 1/2 – 1 teaspoon dried turmeric
1 inch fresh ginger root (about 1/2 oz weighed)
1 lemon, squeezed
1/4 teaspoon unrefined sea salt
1-3 teaspoons raw honey

DIRECTIONS:

1. Place coconut water, turmeric, and ginger root in a blender and give it a whir.

2. When the turmeric/ginger is finely shredded, strain the liquid through a fine mesh sieve into a jar (If you have a high power blender you can skip this step).

3. Add lemon juice, sea salt, and honey to taste. Serve preferably with a food containing healthy fats and black pepper for enhanced absorption.

 

 

Simply Well newsletter #78: Spicing up your memory PRINTOUT (pdf)

 

 

Chill Out to Lose Weight?

 

 

simply well with holly niles

 

I was recently listening to a podcast talking about the fact that when we are overstressed, brain chemicals make it harder to shift our body and our metabolism.  Here are some of the ways stress impacts our weight:

Hormones: Our fright/flight response to stress helps release sugar into our blood stream so we can run from danger. It also releases hormones like adrenaline to keep us going and cortisol to refuel. Most of our stress comes when we are sitting; as a result, the response from our body ends up storing sugar as fat and leaving us ready to eat. Adrenaline also leaves us feeling wired and while we may burn up some calories fidgeting or running around from that feeling, it can leave us with anxiety which “triggers” emotional eating.

Sleep: Worry and stress can keep us up at night and prevent a good night’s sleep. Stress can also cause a decrease in blood sugar which can lead to fatigue.  Caffeine is often the remedy for fatigue which further disrupts sleep.  Lack of sleep can also impact chemicals that control appetite called ghrelin and leptin. This can lead to cravings and overeating-this cycle is very common in our modern life.

Getting a handle on your stress can be essential to getting your body ready to shift into weight loss and healthy metabolism.

 

Simply Easy Tip:

Find a simple breathing practice that you can do anywhere like before a work meeting, when you are running late or right before you are eating. This helps to shift the nervous system to create calm in the body and lead to a healthy metabolism including weight loss.

 

Simply Supportive: Lavender Oil

Lavender oil supports the nervous system and sleep. Combined with stress management practices, this is a great supplement to use. A patient’s ability to respond to occasional anxiety has the potential to interfere with the enjoyment of life and even the ability to perform ordinary daily activities. In addition to lifestyle and behavioral modifications, supplementation can also play a role in supporting a balanced mood. Lavela WS 1265 (Lavender Oil) is an exclusive lavender (Lavandula angustifolia) essential oil, known as Silexan. Indicated for occasional anxiety, Lavela WS 1265 has been shown to promote relaxation and calm nervousness. To order this product, you may contact our friendly front desk team at (860)519-1916 or Info@IntegrativeWellnessAndPT.com or you can click on the link above.

 

Simply Relaxing: Mindful Breathing #1

This breathing exercise comes from the Institute for Functional Medicine and is a simple way to reduce stress. Shallow breathing may lead to tension and fatigue. Breathing with your diaphragm tends to reduce stress and improve energy.

Abdominal breathing, also known as diaphragmatic breathing, is a powerful way to decrease stress by activating relaxation centers in the brain. The abdominal expansion causes negative pressure to pull blood into the chest, improving the venous flow of blood back to the heart.

  • Find a comfortable place to sit or lie down, with your feet slightly apart, one hand on your abdomen near the navel, and the other hand on your chest.
  • Gently exhale the air in your lungs through your mouth, then inhale slowly through your nose to the count of 4, pushing out your abdomen slightly and concentrating on your breath. As you breathe in, imagine warm air flowing all over your body. Hold the breath for a count of at least 4 but not more than 7.
  • Slowly exhale through your mouth while counting to 8. Gently contract your abdominal muscles to completely release the remaining air in the lungs.
  • Repeat until you feel deeply relaxed for a total of 5 cycles. You may be able to do only 1 or 2 cycles at first.
  • Once you feel comfortable with your ability to breathe into the abdomen, it is not necessary to use your hands on your abdomen and chest.

There may be an added benefit of lowering blood pressure when you place your tongue on the ridge of the roof of your mouth, just behind your teeth.

 

 

Simply Well newsletter #77: Chill Out to Lose Weight PRINTOUT (pdf)