Creating a colorful life with PURPLE/BLUE Foods

simply well with holly niles

 

As a certified Food & Spirit practitioner, I see the power of color in our food and in our life.  Colorful pigments in food plants make us feel better by supporting our internal body and overall health.  As we move through the rainbow, this week we look at the color PURPLE/BLUE in foods and our life.

PURPLE/BLUE foods are well known for their healing power with blueberries as a star of high antioxidant foods. Antioxidants in the diet help us reduce the negative impact of oxidation, which is like the body rusting. Sugar, processed foods, alcohol and stress are just some of the ways we oxidize. Pterostilbene is the primary antioxidant component of blueberries and grapes.  Resveratrol is a cousin of Pterostilbene and can also be found in blueberries and grapes.  Both these compounds, in addition to their antioxidant benefits, help with blood sugar balance. Pterostilbene is also shown to support brain cell health.

PURPLE/BLUE is also associated with qualities of intuition, authenticity and finding your voice.

 

Simply Easy Tip:

Start this week by adding PURPLE/BLUE vegetables and fruits along with your GREEN YELLOW, RED and ORANGE options; look for ways to eat a rainbow of color as you move through your week.

Tune into how PURPLE/BLUE makes your feel.   Do you have a preference for it or make a connection to any of qualities of PURPLE/BLUE?

 

Simply Supportive: Phytoganix

Phytoganix is a wonderful supplement that offers a rainbow of plant nutrition.  Add it to a breakfast shake or mix with water to boost your antioxidants! It includes fruits such as raspberries, blueberries, and cranberries; herbs including green tea (naturally containing polyphenols) and ginger; vitamin C-rich acerola extract; vegetables such as beets, carrots, and spinach; and flaxseed powder, inulin, and spirulina. To order Phytoganix, 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: Berry Cobbler

Ingredients:

4 cups of assorted berries: strawberries, blackberries, blueberries, raspberries or a mix (fresh or frozen)
1 cup blanched almond flour
1/4 cup of coconut oil or butter
1 tsp vanilla
Optional: stevia, organic honey or maple syrup to taste
Optional: organic whole cream, whipped with vanilla (for topping)

Directions:

Preheat oven to 375 degrees.

Grease a 8×8 or larger baking dish with coconut oil or butter.

Place berries in baking dish.

Combine almond flour, coconut oil/butter and vanilla with your hands until it makes a crumbly topping. You may need to adjust the almond flour up or down slightly, depending on the texture of the brand you use. If using stevia or sweetener, you can add a small amount to the topping at this point.

Using your hands, sprinkle/crumble the topping over the berries.

Put dish into oven and cook for about 20 minutes (fresh fruit) to 30-40 minutes (frozen fruit).

When done, drizzle with organic honey or maple syrup if using(optional)

Top with whipped organic cream/vanilla if using or coconut cream

 

https://wellnessmama.com/3740/berry-cobbler/

 

 

Simply Well newsletter #104: creating a colorful life with purple+blue PRINTOUT (pdf)

 

 

Creating a colorful life with the color GREEN

 

simply well with holly niles

 

As a certified Food & Spirit practitioner, I see the power of color in our food and in our life.  Colorful pigments in food plants make us feel better by supporting our internal body and overall health.  We will continue to explore this week with a look at the color GREEN in foods and our life. GREEN foods contain many healing compounds. Catechins which are a type of flavonoid found in certain foods, are powerful antioxidants which protect us from damaging chemicals called free radicals. Brewed green tea is an especially rich source of Catechins. Folates are part of the B Vitamin family and they help with nervous system function, cardiovascular support as well as reproductive health. Great sources for these nutrients are found in spinach, broccoli, asparagus and turnip greensGREEN is also associated with qualities of compassion, service and expansion.

 

Simply Easy Tip: 

Start this week by adding GREEN vegetables along with your YELLOW, RED and ORANGE options; experiment with combining them.

Tune into how GREEN makes your feel.  Notice how you feel about it and if you avoid or focus on GREEN.  Do you make a connection to any qualities of GREEN?

 

Simply Supportive: Our farm-sourced loose leaf Oolong Green Tea

The Benefits of green tea are endless according to studies performed over the past 20 years, including gut health, immune support and cancer prevention. In 2001, a research team at Rutger’s University analyzed a sample of green tea from our farm-sourced Taiwanese Oolong Green Tea. The following is from their findings report: “Chemical analysis of the phenolic compounds of your green tea revealed unusual high content of EPGC and EPGCG…” (EPGC, EPGCG, and phenolic compounds are healing properties of Green Tea.) To order our loose leaf Green Tea, you may 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: Garlicky Greens Recipe

Ingredients:

1 large bunch of kale, chard
2 tablespoons extra-virgin olive oil
fine grain sea salt
5 cloves of garlic, crushed and chopped
1/4 cup Parmesan cheese (opt)
crushed red pepper flakes

Directions:

If you are using spinach ignore the stem instructions below. With spinach, trim any long stems. Also, feel free to make this vegan and/or dairy-free by leaving out the Parmesan cheese. Toasted almonds or pine nuts are a great substitution (or addition).

To de-stem each leaf of chard/kale, grab the main stalk in one hand and strip the leaf from the stem all the way up with the other. I then tear the big leaves into bite-sized pieces, but you can use a knife for this task if you prefer. Wash the greens in a big bowl (or sink) full of clean water, rinsing and swishing to rinse away any stubborn grit and dirt. Drain, rinse again, and set aside.

Hold off cooking the greens until just before eating. Then, in a large skillet heat the olive oil. Add a couple big pinches of salt and the greens. They should hiss and spit a bit when they hit the pan. Stir continuously until their color gets bright green, and they just barely start to collapse – two, three, maybe four minutes, depending on how hot your pan is and how much structure your greens have. Then, just thirty seconds before you anticipate pulling the skillet off of the heat, stir in the garlic. Sauté a bit, remove the pan from the heat, stir in the Parmesan, and add a big pinch of crushed red pepper flakes. Taste, add a bit of salt if needed, and serve immediately if not sooner.

 

https://www.101cookbooks.com/archives/garlicky-greens-recipe.html

 

 

 

Simply Well newsletter #103: Creating a colorful life with the color green PRINTOUT (pdf)

 

 

Creating a colorful life with the color YELLOW!

 

simply well with holly niles

 

As a certified Food & Spirit practitioner, I see the power of color in our food and in our life.  Colorful pigments in food plants make us feel better by supporting our internal body and overall health.  These pigments are called phytonutrients and come in a rainbow of colors with a variety of health benefits. Beyond food, color can impact our life in other ways. This week we will look at YELLOW to learn more about the benefits of yellow plant foods.

YELLOW foods contain several healing compounds.  Carotenoids, also found in the ORANGE family, are cell protective, anti-cancer and support immune health.  Part of this yellow group is Lutein, a substance our body uses for eye health. Great sources for these nutrients are found in yellow peppers, bananas, ginger and oranges and even in some greens like kale.  There is great benefit to combining more than one color in our food choices.

YELLOW is also connected with confidence, energy and power.

 

Simply Easy Tip: 

  • Start this week by adding YELLOW vegetables along with your RED and ORANGE options; experiment with combining them.
  • Tune into how YELLOW makes your feel.  Notice where that color shows up in your life or is absent both in food and lifestyle.

 

Simply Supportive: Theracurmin HP Triple Strength Curcumin

The yellow and orange family have some cross over so it’s great to revisit Curcumin. 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 friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or you can click on the link above. 

 

 

Simply Delicious: Paleo Stuffed Yellow Squash

Ingredients:

2 medium yellow squash
1 lb. ground beef (use red beans for vegetarian option)
4 Roma tomatoes, diced
1 tsp coconut oil
1/2 large yellow onion, diced
3 cloves garlic, minced
1/2 tsp smoked paprika
1/2 tsp cumin
1/2 tsp ground coriander
1 tbsp tomato paste
1 tsp salt
1/2 tsp pepper
2 tbsp fresh parsley, chopped
Extra virgin olive oil, for drizzling

Directions:

Preheat the oven to 375 degrees F. Cut the squash in half lengthwise and use a spoon to scrape out the seeds. Place on a rimmed baking sheet with the cut-side up. Set aside.

Melt the coconut oil in a large skillet over medium heat. Add the onion to the pan and sauté for 3-4 minutes. Stir in the garlic and cook for an additional minute. Add the beef to the pan and cook until no longer pink, stirring regularly.  If you are using beans, sauté until flavored

Add the diced tomatoes, along with the paprika, cumin, coriander, tomato paste, salt, and pepper. Stir well to combine.

Spoon the beef mixture into the squash boats and lightly drizzle with olive oil. Bake for 25-30 minutes until the squash is tender. Serve warm, sprinkled with fresh parsley.

 

Adapted from: http://paleogrubs.com/stuffed-squash-recipe

 

 

Simply Well newsletter #102: Creating a colorful life with the color yellow PRINTOUT (pdf)

 

 

 

Creating a colorful life with the color ORANGE!

 

Simply Well with Holly Niles

 

As a certified Food & Spirit practitioner, I see the power of color in our food and in our life.  Colorful pigments in food plants make us feel better by supporting our internal body and overall health.  These pigments are called phytonutrients and come in a rainbow of colors with a variety of health benefits. Beyond food, color can impact our life in other ways. This week we will set our sights on ORANGE. ORANGE foods contain several healing compounds:

Carotenoids which are a group of nutrients that are anti-cancer and skin protective.  Part of this group is Beta-carotene which is a substance our body uses to make Vitamin A. Great sources for these nutrients are carrots, pumpkin and sweet potato.

Another well researched compound is Curcumenoid. Research shows that this substance that comes from Turmeric root offers powerful immune support, reduces inflammation, provides cardiovascular and brain protection.

ORANGE can also represent creativity, partnerships and fluid emotions.

 

Simply Easy Tip: 

Start this week by adding 1 ORANGE vegetable and 1 ORANGE fruit; experiment with something new that you haven’t had before.

How do you feel about the color ORANGE? What comes to mind when you think about the color ORANGE and do you notice it in your life, your clothes or home decor?

 

Simply Supportive: Theracurmin HP Triple Strength Curcumin

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 friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or you can click on the link above. 

 

Simply Delicious: Creamy Roasted Pumpkin Soup

Ingredients:

4 tablespoons olive oil, divided
One 4-pound sugar pie pumpkin
1 large yellow onion, chopped
4 large or 6 medium garlic cloves, pressed or minced
½ teaspoon sea salt
½ teaspoon ground cinnamon
½ teaspoon ground nutmeg
⅛ teaspoon cloves
Tiny dash cayenne pepper (optional, if you like spice)
Freshly ground black pepper
4 cups (32 ounces) vegetable broth
½ cup full fat coconut milk, non-dairy milk or heavy cream
2 tablespoons maple syrup or honey
¼ cup pepitas (green pumpkin seeds)

Directions:

Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper for easy cleanup. Carefully halve the pumpkin and scoop out the seeds (you can roast the seeds if you’d like—see note—but you won’t need them for this recipe).

Slice each pumpkin halve in half to make quarters. Brush or rub 1 tablespoon olive oil over the flesh of the pumpkin and place the quarters, cut sides down, onto the baking sheet. Roast for 35 minutes or longer, until the orange flesh is easily pierced through with a fork. Set it aside to cool for a few minutes.

Heat the remaining 3 tablespoons olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add onion, garlic and salt to the skillet. Stir to combine. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes. In the meantime, peel the pumpkin skin off the pumpkins and discard the skin.

Add the pumpkin flesh, cinnamon, nutmeg, cloves, cayenne pepper (if using), and a few twists of freshly ground black pepper. Use your stirring spoon to break up the pumpkin a bit. Pour in the broth. Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes, to give the flavors time to meld.

While the soup is cooking, toast the pepitas in a medium skillet over medium-low heat, stirring frequently, until fragrant, golden and making little popping noises. You want them to be nice and toasty, but not burnt. Transfer pepitas to a bowl to cool.

Once the pumpkin mixture is done cooking, stir in the coconut milk and maple syrup. Remove the soup from heat and let it cool slightly. You can use an emulsion blender to blend this soup in the pot or a blender-which yields the creamiest results—working in batches, transfer the contents pan to a blender. Securely fasten the blender’s lid and use a kitchen towel to protect your hand from steam escaping from the top of the blender as you purée the mixture until smooth. Transfer puréed soup to a serving bowl and repeat with remaining batches. Taste and adjust if necessary

Ladle soup into individual bowls. Sprinkle pepitas over the soup and serve.

 

Adapted from: https://cookieandkate.com/2014/creamy-vegan-pumpkin-soup/

 

 

Simply Well newsletter #101: Creating a colorful life with the color orange PRINTOUT (pdf)

 

 

100 times healthier!

 

simply well with holly niles

 

We interrupt our regularly scheduled newsletter to celebrate our 100th issue!  In late 2015, we had this idea to create a way to have simple health tips delivered to you every week and the rest as they say, is history.  100 issues later- we have appreciated all the positive feedback, suggestions and questions!

In honor of our 100th issue, I thought I would offer tips on how to live to be 100:

  1. Laugh….a lot. People who laugh often are connected to the joy of living and tend to not take everything so seriously. One of the benefits of technology is that we can watch funny movies and shows anytime we like-take advantage and find something that makes you laugh out loud!
  2. Balance your food, get connected to what you eat, enjoy lots of plants and make room for well-chosen pleasures for special occasions. Research shows that a Mediterranean type diet is optimal but even with that as a foundation-create some delightful pleasures that you enjoy.
  3. Move it, Move It! The more we move, the healthier we are-there is no doubt about that. It is not required that you join a gym but finding ways to stay strong and flexible are key. Rhumba, walk, swim, do yoga, climb stairs-find a way that you like to move your body. Make that connection every single day.
  4. CHILL out more! Stress is such a drag on your whole body. Mark Twain famously said, “I’ve had a lot of worries in my life, most of which never happened”. If you are a worrier, take steps to let go of that habit. Letting go of stress creates ease in the body and reduces inflammation.
  5. Find Passion: Having a purpose or feeling like you do something that matters keeps us in the game. Whether it’s a charity, job, hobby or church group- it doesn’t matter.  Being part of something that gives your life meaning will add years to your life.

 

Simply Easy Tip:

Choose one of the above and make it part of your life!

 

Simply Supportive: ProOmega fish oil

In the spirit of longevity from the Mediterranean diet-add more Omega 3 fats. ProOmega provides exceptionally high levels of the omega-3 fats EPA and DHA. It is ideal for people wanting high intensity, therapeutic support in a smaller serving. Our most popular concentrate, ProOmega has been shown by original research to support healthy lipid levels in professional athletes, bronchial health, and the body’s ability to respond to stress in a healthy way. To order ProOmega, you may 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: Greek Salad with Avocadoes

In the spirit of longevity from the Mediterranean diet, here is a delicious salad recipe.

Ingredients:

2 English cucumbers, peeled in stripes and cut into ½ inch slices
1½ pounds small tomatoes, I use cocktail tomatoes, stemmed and quartered
½ red onion, thinly sliced
1½ cups kalamata olives, pitted and halved
¼ cup Italian flat leaf parsley, chopped
2 avocados, pitted and cut into chunks
1 cup feta cheese, broken into large chunks- can use goat/sheep or vegan
½ cup extra virgin olive oil
½ cup red wine vinegar
2 cloves garlic, peeled and minced
1 tablespoon oregano
2 teaspoons sugar or honey
1 teaspoon each of kosher salt and freshly ground black pepper

Directions:

In a large serving bowl, combine the cucumbers, tomatoes, red onion, kalamata olives and parsley. Place the avocado in a small bowl and set aside.

In a small canning jar, combine the olive oil, red wine vinegar, garlic, oregano, sugar and salt and pepper. Top with the lid and shake well until blended and emulsified. Season with more sugar and salt and pepper to taste.

Pour 1 tablespoon or so of the dressing on the avocado and gently mix to coat. Pour the rest of the dressing on the cucumber mixture and toss to coat. Add the avocado to the salad and top with chunks of feta cheese, and serve.

As the salad sits, the juices from the vegetables will release, adding to the amount of dressing. If you prefer, reserve some of the dressing and add only if needed for more moisture.

 

Taken from: https://www.foodiecrush.com/greek-salad-with-avocado/

 

 

Simply Well newsletter #100: 100 times healthier PRINTOUT (pdf)

 

 

A colorful life!

 

simply well with holly niles

 

As a certified Food & Spirit practitioner, I see the power of color in our food and in our life.  Colorful pigments in food plants make us feel better by supporting our internal body and overall health. These pigments are called phytonutrients and come in a rainbow of colors with a variety of health benefits. RED is the color of the week! Let’s learn more about the benefits of red plant foods.

Red pigments called Anthocyanidins are known to have anti-inflammatory properties and support our nervous systems and eye health. They are found in foods such as red onions, raspberries and radishes.

Flavones & Flavenols are antioxidants that reduce cell damage as well as having anticancer properties and nerve protection. They can be found in foods such as cranberries and other berries, tomatoes and chili pepper.

RED can also be connected to our community, our tribes and family, and the feeling of being grounded.  Take stock of how RED shows up in your foods and/or your life.

 

Simply Easy Tip: 

Start this week by adding at least 1 red vegetables and 1 red fruit; try something new that you haven’t had before.
Notice how you feel about RED-do you have red clothes or home accents or do you avoid red?

 

Simply Supportive: Phytoganix

If you are not a fan of red foods and/or would like to add more to your daily diet, Phytoganix is a phytonutrient rich green & red powder with an emphasis on red nutrition. 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 email Info@IntegrativeWellnessAndPT.com or you can click on the link above. 

 

Simply Delicious: Beet Hummus Recipe

Ingredients:

4 medium beets, peels on, scrubbed to remove any dirt
2 tbsp (30 mL) extra-virgin olive oil
Sea salt to taste
1/4 cup (59 mL) tahini (sesame seed paste)
1/4 cup (59 mL) fresh lemon juice
1 to 2 cloves garlic, coarsely chopped

Directions:

Preheat the oven to 375°F (191°C).

Rub the whole beets with olive oil and a touch of salt. Put them on a baking pan and roast for approximately 1 hour, until the beets are easily pierced through with a fork. Let cool slightly.

When the beets are cool enough to handle, rub the skins off with a clean dishcloth (be forewarned—the beets will stain it) or use a vegetable peeler. Coarsely chop the beets and put in them food processor with the remaining ingredients. Blend until smooth.

Serve with your favorite chopped veggies or gluten-free flatbread. Refrigerate leftovers, if any, in an airtight container for up to 5 days.

 

Taken from: https://stupideasypaleo.com/2016/08/27/beet-hummus-recipe/

 

 

Simply Well newsletter #99: a colorful life PRINTOUT (pdf)

 

 

Coffee talk?

 

simply well with holly niles

 

Is coffee a good choice or a bad choice? It’s a common question and truly the answer depends on who you are.  Here are some facts from a recent summary published but Medscape News looking at the potential medical benefits of coffee.

PROS:

Cardiovascular health – despite potentially increasing blood pressure, coffee may lower the risk for coronary disease and protect against heart failure.  The data suggests that an average of 2 cups a day protects against heart failure.

Dementia and Parkinson’s disease –new research also links coffee consumption with positive effects on cognition including slowing the progression of dementia and Parkinson’s disease.

CONS:

The acidity of coffee is associated with digestive discomfort including indigestion, heartburn, GERD and dysbiosis (imbalances in gut “bugs”).

Use coffee sparingly if you have depleted adrenals with symptoms like fatigue, low energy, sugar cravings, poor sleep and overwhelmed stress response.

In Functional medicine, we know that every client is unique and requires a personalized approach.  Coffee is a great example of the importance of knowing what works best to support your body.

 

Simply Easy Tip: 

Try going without coffee for 7-10 and note how you feel without it.  If you are a regular coffee drinker, it will likely take a few days to get the caffeine out of your system. Having 1 cup of coffee in the morning with breakfast is likely fine for many people but it’s important to know how it affects your body.

 

Simply Supportive: Active B-Complex

If you are using your coffee for an energy boost, you may need support from more B Vitamins. 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 front desk at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or click on the link above.

 

Simply Delicious: Pea Carrot Soup (from one of my favorite blogs!)

Ingredients:

2 tablespoons coconut oil
1 small onion, peeled and chopped
5 large carrots, chopped (around 1 pound)
1 green apple, chopped
½ ounce fresh ginger, chopped
⅓ cup orange juice
1 can full fat coconut milk
2 cups chicken stock or water
⅛ teaspoon cayenne pepper, optional
6 drops stevia , optional
Garnish with fresh lime

Directions:

Heat coconut oil in a large saucepan

Saute onion, carrot, and apple in coconut oil until tender

Add ginger to saucepan

Add orange juice, coconut milk and stock to saucepan

Very carefully, in very small batches, puree mixture in vitamix or other blender

Return mixture to pan to reheat, stirring in cayenne pepper, and stevia if desired

Garnish with fresh lime

To keep this recipe quick and easy, do not peel your carrots, apple or ginger –they’re all going to be pureed into soup in the end anyway, and I find it wasteful to discard the skins which are full of rich enzymes and healthy micro-nutrients.

 

Taken from: https://elanaspantry.com/paleo-carrot-soup/

 

 

Simply Well newsletter #98: Coffee talk PRINTOUT (pdf)

 

 

Warming up for fall!

 

simply well with holly niles

 

In our last edition, we talked about using dressings and dips as a tool to get more vegetables into your daily diet.  Simple soups are another way to add those veggies with all the great nutrition and fiber they bring to the body. The days are getting shorter and our temperature will start to get colder, making soup a great option.  It helps to have a few tricks up your sleeve when it comes to feeding your body well. Soups work for meals as well as snacks and if you keep some staples on hand like organic broth and beans, you can easily throw one together! Get a thermos and bring some to work or school.

 

Simply Easy Tip: 

Simple soup: sauté finely chopped onions/celery/carrots in olive oil (also called a mirepoix). Add organic chicken or veggie broth, ½ cup of brown or wild rice, a variety of veggies                            (suggestions: zucchini, carrots, green beans, tomatoes, greens, mushrooms) and/or cooked chicken or organic canned beans.  Simmer until veggies and grain are cooked. This is a great meal or snack option.

 

Simply Supportive: Phytoganix Organic Superfruits Green Powder Mix

Here’s one more great option to increase those phyto/plant nutrients. Add a scoop to a smoothie or water to add some extra vibrancy to your day! Phytoganix is USDA organic, assuring it is produced, processed, and certified to be consistent with national organic standards. All plant ingredients in Phytoganix are from certified organic farming systems that exclude synthetic chemicals in crop production. To order Phytoganix, 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: Vegan Ranch Dressing

Ingredients:

Cashew Cream ingredients:
2 cups raw cashews-see note about soaking methods if not using a high-speed blender
1 cup water
1 heaping tablespoon nutritional yeast
1 tsp chickpea miso optional, any light miso will work
1 tsp salt
1 T white wine vinegar or other neutral-flavored vinegar
Remaining Dressing ingredients:
1 cup savory cashew cream (see ingredients above)
3/4 cup water
3 T tahini paste
1 T unseasoned rice vinegar white wine vinegar, or other mild unsweetened vinegar
1 tsp salt
1 1/2 tsp garlic powder or granulated garlic
1 1/2 tsp onion powder
1/4 cup finely chopped fresh parsley dill, cilantro, or a combination
1/4 cup finely chopped fresh chives

Directions:

Puree all ingredients except fresh herbs in a blender or food processor until smooth and creamy. Add in the fresh herbs and pulse a few times to break down the herbs and mix in. Pureeing the herbs will turn the dressing a pale green color, so be careful not to pulse too much if you want the dressing to look like “traditional” ranch. The mixture will seem thin, but will thicken upon refrigeration.
Savory Cashew Cream:
Blend all ingredients in a high-speed blender or food processor until creamy and smooth.
Recipe Notes: If not using a high-speed blender, soak the cashews in water for at least 2 hours. Drain and proceed with the recipe.

 

Adapted from: http://eatwithinyourmeans.com/vegan-ranch-dressing-dip-oil-free/

 

 

Simply Well newsletter #97: Warming up for fall PRINTOUT (pdf)

 

 

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!

 

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)

 

 

 

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/