More things I love…

 

simply well with holly niles

 

February brings thoughts of Valentine’s Day and paying tribute to love. I decided this month to share some foods, recipes, websites and lifestyle ideas that I love.  One thing that most all of my patients share is being stressed on some level.  Feeling overwhelmed, worried and anxious are common in our modern world with about 20% of Americans suffering with anxiety. Stress has many negative health impacts including being inflammatory and depleting our immune stores.  Meditation is well studied as a stress reducer but it can be hard to start.  I LOVE meditation apps as an easy way to connect to meditation. Here are some of my favorites: Headspace (https://www.headspace.com/), Insight timer (https://insighttimer.com/) and Buddhify (https://buddhify.com/). If you are looking for a way to start meditation but don’t know how or can’t carve out time, these are a great solution.

 

Simply Easy Tip:

Finding a simple phrase like a mantra to calm our nervous system is effective. High performance athletes are taught how to reframe their thinking to enhance their outcomes. Choose positive statements that connect you to your possibilities.  Statements like: I am figuring this out or I know it will all work out can help shift your focus.

 

Simply Supportive: Lavela WS 1265 Lavender Oil

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 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 may contact our friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or click on the link below.

 

 

Simply Deliciously Relaxing: Relaxing Bath Recipes

Add essential oils to 1-2 cups of epsom salts:

4 drops Lavender and 4 drops Frankincense

4 drops Lavender and 4 drops Cedarwood

2 drops Lavender 2 drops Orange and 4 drops Cedarwood

4 drops Cedarwood and 4 drops Vetiver

4-8 drops Lavender

4 drops Roman Chamomile, 2 drops Lavender and 3 drops Cedarwood

2 drops Ylang Ylang, 4 drops Lavender and 2 drops Orange

4 drops Roman Chamomile and 4 drops Frankincense

4 drops Frankincense and 4 drops Sandalwood

4 drops Sandalwood and 4 drops Lavender

4 drops Lavender, 2 drops Geranium and 2 drops Roman Chamomile

Note: Add 1 drop of Rose or Neroli to any of these combos if you have a bottle.

 

http://ohlardy.com/relaxing-bath-salt-recipes/

 

 

Simply Well newsletter #117: more things I love PRINTOUT (pdf)

 

 

Things I love…

 

simply well with holly niles

 

February brings thoughts of Valentine’s Day and to pay tribute to love, I decided this month to share some foods, recipes, websites and lifestyle ideas that I love.  As a foodie, I am always on the hunt for new products that will work for many of my patients.  I am often asked about suggestions to replace more processed choices that seem to taste good but are actually inflammatory and hard on the body.  In that search, the short list of requirements includes gluten-free, dairy-free and low-sugar or processed ingredients. Here is one of my new favorites- Grain-free chips/tortillas. The brand I found locally is Siete Foods (https://sietefoods.com/). The ingredients they use are coconut & cassava flour, almond meal, chia seeds and avocado oil.  While eating whole foods should be our mainstay, these types of products satisfy the need for crunch and “bread-like” options for wraps. This is a great way to avoid packaged and processed foods and add some variety of texture.

 

Simply Easy Tip: 

My other new favorite is food bowl meals.  Combining greens and other veggies, whole grains, animal protein or legumes and a dressing on top is a great way to make a simple meal (see recipe below).

 

Simply Supportive: Synergy K (Vitamin D+K)

I love Vitamin D as a basic supplement as it supports blood sugar balance, immune health and bone strength just to name a few. Generally, most adults do well with 2,000 IUs per day and it’s important to pair it with Vitamin K for optimum absorption. To order Synergy K which is a combined Vitamin D + K supplement, you may contact our friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or click on the link below.

 

 

 

Simply Delicious: Warm & Roasted Winter Salad Bowl

For the Salad:

1 cup uncooked rainbow or regular quinoa + 1.5 cups water
3/4 pound Yukon Gold potatoes, chopped into 1/2-inch chunks (about 2 1/2 cups)
1 pound fresh green beans, trimmed and chopped into 1-inch pieces (about 3 cups)
2 extra-large or 3 large garlic cloves (peel left on)
1 tablespoon extra-virgin olive oil
1 cup stemmed and finely chopped kale (I used lacinato, but curly works fine too)
3 green onions, thinly sliced
3 tablespoons pepita seeds (I added a handful of sesame seeds at the last minute too)
Sliced avocado

For the Dressing:

1/4 cup red wine vinegar
1/4 cup extra virgin olive oil
2 teaspoons Dijon mustard
1/4 teaspoon pink Himalayan salt or fine grain sea salt
Freshly ground pepper, to taste

Directions:

Preheat oven to 400F and line one extra-large (or 2 large) baking sheets with parchment paper.

Place the chopped potatoes, green beans, and garlic cloves (leave the peel on) onto the baking sheet. Toss with the oil and season with a generous amount of salt and pepper. Spread into an even layer.

Roast for 15 minutes, remove from the oven and flip, and continue roasting about 10-20 more minutes until the potatoes and beans are tender and golden. Watch closely during the last 10 minutes to avoid burning.

Meanwhile, cook the quinoa by adding the quinoa into a medium pot along with 1.5 cups water. Bring to a low boil, reduce heat to medium-low, cover with lid, and cook for 13-17 minutes until the water is absorbed and the quinoa is fluffy. Remove from heat, fluff with a fork, and leave the lid on to keep warm.

Prepare the dressing by whisking the dressing ingredients together in a small bowl. Set aside.

Chop the kale and green onions.

When the vegetables are finished roasting, remove garlic cloves and set aside. Spoon the potatoes and beans into a large serving bowl. Stir in the quinoa and the other chopped vegetables.

Trim the end off each garlic clove and push the roasted garlic out. Finely chop or mash the garlic. Whisk the garlic into the dressing until combined. Pour all of the dressing onto the vegetables and toss to coat.

Season with salt and pepper to taste and serve immediately. Leftovers can be reheated in a saucepan with some oil and the salad will keep in the fridge for a few days.

Tip: To boost the protein even more, try adding chickpeas, adzuki beans, great northern beans, or lentils. Roasted chickpeas would be nice too!

 

Warm + Roasted Winter Salad Bowl

 

 

 

Simply Well newsletter #116: things to love PRINTOUT (pdf)

 

 

Newly improved, step-by-step (#4 in series)

 

simply well with holly niles

 

In our New Year’s issue, I challenged you to choose one healthy thing you love and find ways to do it more. What are some of the healthiest choices and why should we make changes to our lifestyle? This week let’s talk about Rock Stars…of the food world – VEGETABLES! I dream of meeting a client who eats too many but that doesn’t happen. We all need to be reminded of the power of plant foods!

WHY? On the basic level, they are abundant in micronutrients like vitamins and minerals. Virtually every pathway of the body including detoxification and energy production requires vitamins and minerals to operate efficiently. They also have fiber that our gut uses to make good bugs or bacteria which fortifies our immune system. On a deeper level, they have almost magical nutrients called phytochemicals. For example, broccoli contains something called sulforaphane– a very powerful anti-inflammatory molecule that contains sulfur, a key player in detox in your liver. The benefits of sulfur compounds in broccoli have a strong research track record as cancer protective as well as reducing risk of cardiovascular disease, supporting eye health and the list goes on. Vegetables are healing foods so starting the new year finding ways to add more servings is a perfect kickoff to good health in 2018!

 

Simply Easy Tip:

Broccoli is part of the larger family called Brassica or Cruciferous vegetables that also includes: Broccoli Rabe, Cauliflower, Brussels sprouts, Cabbage, Turnips/turnip greens, Collards, Kale, and Bok choy. Aim for a minimum of ¾ cup of this veggie family per day as an investment in your health.  

 

Simply Supportive: Amazing Grass Energy Drink

Bring a little extra zing. Amazing Grass Energy Drink is a powerful blend of nutritious greens, phytonutrient-packed fruits, veggies and cereal grasses, digestive enzymes and probiotics. To order Amazing Grass Energy Drink, you may contact our friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or you can click on the link below. 

 

 

 

Simply Delicious: Magic Broccoli!

Best eaten warm but also delicious at room temperature. Called “Magic Broccoli” because it is magic how a little roasting and a drizzle of lemon juice can transform broccoli!

Ingredients:

2 medium heads of broccoli (see note)
2 garlic cloves, finely sliced or finely chopped
4 tbsp extra virgin olive oil, separated
1/2 tsp salt (adjust to your taste)
Black pepper
Zest of half a lemon
1 1/2 tbsp lemon juice
2 tbsp freshly grated parmesan cheese or vegan cheese

Directions:

Preheat oven to 180C/350F.

Cut broccoli into florets and piled onto baking tray.

Drizzle with 2 tbsp extra virgin olive oil, scatter with garlic, salt and pepper. Use your fingers to toss, then spread out over tray in a single layer (or use tongs or massage in a large ziplock bag). Adjust salt to your taste.

Bake for 20 to 25 minutes until the tips of the florets are slightly browned. The broccoli should be “tender crisp”, meaning just cooked through, not overcooked and floppy.

Remove from the oven and immediately drizzle over the lemon juice and remaining 2 tbsp olive oil. Toss to combine. Scatter over lemon zest and parmesan cheese. Serve immediately.

Recipe Notes:

You need enough broccoli florets to fill a baking tray in a single layer. The broccoli shrinks while baking.
Reserve the stalks to use in stir fries or finely dice them and use in soups, fried rice, casseroles or even hide them in things like pasta sauces.
Please don’t cut down on the oil. You simply won’t get the caramelization when roasting!

 

Magic Broccoli

 

 

Simply Well newsletter #115: newly improved step by step, part 4 in series PRINTOUT (pdf)

 

 

Newly improved, step-by-step (#3 in series)

 

simply well with holly niles

 

In our New Year’s issue, I challenged you to choose one healthy thing you love and find ways to do it more.  What are some of the healthiest choices and why should we make changes to our lifestyle?  This week let’s talk about MOVING your body. As the saying goes, “If you don’t move it, you lose it!”

WHY? The research linking movement to improved health is overwhelmingly positive!  We need to move, it’s key for life’s energy.  Our internal body by nature is in movement all the time.  When we move our external body, we support that and at the same time we ignite our muscles to stretch, bones to strengthen, increase our circulation and take stress off our lower backs. This time of year, in the north, it’s very easy to stay inside and hibernate. The key to get going is to choose bite size pieces and doable goals. For example, if you have stairs in your house- climb them 10x for a short cardio workout, do squats and get some free weights and start getting stronger while watching TV and bundle up and get outside for a 20-min walk.

 

Simply Easy Tip: 

There are some great apps that give you access to short workouts.  One of my favorites is the 7-min workout (available for IPhone or Android).  Commit yourself to once per day for the next month!  The key is to create the habit of doing it and the strength will come with time.

 

Simply Supportive: Synergy K (Vitamin D+K)

In the winter season, especially in the northeast, exposure to the SUN is limited and therefore less Vitamin D is absorbed. Most people benefit from adding a Vitamin D supplement to their daily routine. When combined with Vitamin K as in Synergy K, Vitamin D supports strong bones and cardiovascular health.  To order Synergy K, you may contact our friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or click on the link below.

 

 

 

 

Simply Delicious: Baked Paleo Energy Bars

Ingredients:

1/2 cup whole raw almonds
1/2 cup raw cashews
1/3 cup pepitas, (pumpkin seeds)
1/4 cup sunflower seeds
2 tablespoons whole flax seeds
1 tablespoon white sesame seeds
3 ounces dates, pitted (about 5 dates)
2 tablespoons warm water
2 tablespoons pure maple syrup
1 large egg white
3/4 teaspoon kosher salt

Directions:

Set oven rack to the middle position. Pre-heat oven to 300°F.

Line a baking sheet with foil.

Add almonds, cashews pepitas, sunflower seeds, flax seeds and sesame seeds.

Bake 15 minutes, stirring after 10 minutes. Roast ingredients until pale golden and fragrant.

Transfer to a food processor, allow it to cool slightly. Pulse until coarsely chopped, about 5 pulses. Transfer to a medium-sized bowl.

Process 3 pitted dates, warm water, maple syrup, egg white, and salt in the empty food processor until smooth. Scrape down sides of bowl as needed.

Chop the remaining 2 pitted dates into small pieces, about 1/8-inch cubes. Add processed date mixture and chopped dates to the bowl with the nut mixture. Stir until well combined.

Make a foil sling for an 8-inch square baking pan by folding 2 long sheets of aluminum foil, so each is 8-inches wide. Lay sheets of foil in the pan perpendicular to each other, with extra edges hanging over the pan.

Push foil into corners and up the sides of the pan, smoothing foil flush to the pan. Lightly grease the foil (I used melted coconut oil).

Spread energy bar mixture into prepared pan. Press firmly into an even layer using the bottom of a greased measuring cup.

Bake bars at 300°F for 20 minutes, rotating the pan halfway through baking. Remove pan from oven. Do not turn off oven. Space bars evenly on a parchment paper lined sheet pan.

Allow bars to cool in pan for 15 minutes. Using the foil sling, remove bars from pan, transfer to cutting board and cut into 10 bars.

Bake until bars are a deep golden brown about 10 to 15 minutes. Let bars cool on a wire rack to room temperature, about 1 hour.

RECIPE NOTES: Energy bars will be crisp the first day, then get chewy when stored the next day. Bars can be stored at room temperature for up to 1 week.

 

Taken from: https://www.jessicagavin.com/baked-paleo-energy-bars/

 

 

 

Simply Well newsletter #114: newly improved step by step, part 3 in series PRINTOUT (pdf)

 

 

 

Newly improved, step-by-step (#2 in series)

 

simply well with holly niles

 

In our New Year’s issue, I challenged you to choose one healthy thing you love and find ways to do it more.  What are some of the healthiest choices and why should we make changes to our lifestyle?  This week let’s talk about choosing real food and avoiding junk, a.k.a. processed flour and sugar with added chemicals and fake ingredients. This is the root of why so many people get out of balance.

WHY? Food is molecules of information and messages for our body. Our bodies are designed to receive and translate that information. Eating whole foods is a message that the body understands and uses to “run the operations” efficiently and optimally.  Processed food with additives, color, preservatives and poor-quality ingredients brings a message that does not help the body and can lead to chronic diseases. Fake or processed foods are very hard on the body.  Make a choice to start to eliminate packaged/processed food.

 

Simply Easy Tip: 

Challenge yourself to go 1 day without any packaged food.  Even organic food can be processed and packaged so eat foods without labels.  A weekend is a good day to try it and you may want to adopt a “no packaged food” week. It’s an easy step to improve your health.

 

Simply Supportive: Pure Omega Liquid

Add a fish oil supplement to your daily routine to reduce inflammation.  Just 1 teaspoon per day offers 2 grams of Omega 3 fats. To order Pure Omega Liquid, you may contact our friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or click on the link below. 

 

Simply Delicious: Low-Carb Soup with Ground Beef, Green Beans & Tomatoes for Instant-Pot or stove-top (Click on the picture link below for recipe)

 

 

 

Simply Well newsletter #113: newly improved step by step, part 2 in series PRINTOUT (pdf)

 

 

Newly improved, step-by-step!

 

simply well with holly niles

 

In our New Year’s issue, I challenged you to choose one healthy thing you love and find ways to do it more. What are some of the healthiest choices and why should we add them to our day? This week let’s talk about water- we hear so much about drinking more water as an important tool for health.

WHY?

Your body is about 70-80% water that equals approximately 14-15 gallons! You need water to purify your system and neutralize waste products.  Feeling foggy or unclear, which many people experience, has about a 95% chance of being due to lack of water in the body. So many common health challenges like headaches, fatigue, nausea and constipation are directly connected to dehydration. On a deeper level, lack of water is connected to risk of kidney issues, urinary tract infections and challenged liver function. Simply put, your body needs water to efficiently maintain so many key systems. In light of this, we can see how adding more water to your daily consumption is such an easy way to support your health.

 

Simply Easy Tip: 

How much WATER? Divide your weight by 2 equaling the number of ounces you need per day (for example: if you weigh 140 lbs., you need 70 oz. of water). If you are not doing a good job with water-don’t get overwhelmed by that number. Start by adding more; drink 2 more glasses than you have been doing-every drop counts!

 

Simply Supportive: Amazing Grass Energy Drink

Amazing Grass Energy Drink helps to add some nutrients to your water. Bring a little extra zing. Lemon-Lime Energy is a powerful blend of nutritious greens, phytonutrient-packed fruits, veggies and cereal grasses, digestive enzymes and probiotics. We’ve added about 85mg of plant-based caffeine by combining yerba mate and matcha green tea to our Original Green SuperFood, to provide a natural kick in a delicious tasting lemon lime powder. To order Amazing Grass Energy Drink, you may contact our friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or you can click on the link below. 

 

 

Simply Delicious: Infused Water Tips

Ingredients: Choose organic when you can. Wash produce and rinse herbs to remove chemicals, pesticides, and other residues.

Water: Use cold or room temperature filtered water. Hot water makes produce fall apart faster and can compromise the nutrients you’re trying to coax out of the ingredients.

Vessels: Glass, plain and simple. You can purchase infusing pitchers and bottles, but they are often plastic so I suggest that you spend on fresh produce instead.

Preparation:

Softer fruits like citrus and strawberries can be sliced thick, thin, halved, or quartered. Harder fruits like apples should be sliced very thinly because they take longer to release flavors.

Crush fibrous ginger root, rosemary, and lemongrass with a muddler or wooden spoon; tear or crush leafy herbs like mint, basil, and cilantro to release their oils.

Loose herbs and flowers—lavender, rose petals, dried hibiscus—can be corralled in a tea infuser or cheesecloth.

Soak Time and Temperature:

Infuse water at room temperature for no more than 2 hours. After that, put it in the fridge to prevent bacterial growth.

Cucumbers, citrus fruits, melons, and mint flavor water almost immediately. Apples, cinnamon, fresh ginger root, and rosemary need an overnight soak in the fridge.

Melons and sliced strawberries start looking waterlogged after a few hours; citrus, and whole berries look pretty good even after hours in the fridge.

After 4 hours, unpeeled citrus can make water taste bitter. To make a big jug of infused water for a party, peel the citrus before soaking.

If you don’t drink the water within 24 hours, strain out the solids and refrigerate for up to 3 days.

To keep sipping all day long, refill your infused water container when it’s half full. It will be weaker than your first drink, but still flavorful.

Combo Ideas for Infused Water:

Cucumber + lime + strawberry + mint

Lemon + raspberry + rosemary

Orange + blueberry + basil

Lime + ginger root + basil

Lemon + thyme

Orange + cinnamon + cardamom + cloves

Pear + fennel

 

Taken from: http://dish.allrecipes.com/fresh-ideas-for-making-infused-water/

 

 

Simply Well newsletter #112: newly improved, step by step PRINTOUT (pdf)

 

 

Newly improved in 2018!

 

The New Year brings the opportunity to regroup and take better care of our lives. We hear slogans like “NEW Year NEW you” to get us motivated to change.  I take a different approach that considers that most of us are doing our best and I like to shoot for improving your “already great in many ways” self. Becoming a NEW you is daunting but very doable.  For example, if you hate to run you probably aren’t going to become a runner even though the gym has state of the art treadmills. But if you love to dance, we can probably get you to add some dancing to your week which counts as more exercise. I challenge you this week to think of one healthy thing you love and find ways to do it more.  If you love salad, add at least one every day.  If you love to walk, start with 15 min per day. Write it down and find at least 3 times this week to begin your better “you”.

 

Simply Easy Tip: 

Make a playlist of your favorite 5 dance songs and crank it up for your own dance class.  This is great to do when you get home from work especially in the chilly weather. Get the whole family involved.

 

Simply Supportive: Wellness Essentials Daily Pack

Wellness Essentials is formulated to support your nutritional needs to help you stay active and vital and maintain overall health. This convenient once a day packet of nutrients gets your New Year off to a healthy start. To order Wellness Essentials, you can contact our front desk at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or click on the link below.

 

 

Simply Delicious: Simple Roasted Veggies

Ingredients:

2 lbs root vegetables, peeled and cut into 1-inch pieces (use potatoes, carrots, parsnips, turnips, rutabagas, beets)
1 medium onion, peeled and cut into 1/3-inch wedges
1 tablespoon olive oil
salt- use sea or Himalayan
1 head garlic, separated into cloves and peeled
chopped fresh herb, like rosemary
balsamic vinegar (optional)

Directions:

Heat oven to 400 degrees.

Place the root vegetables and onion in a roasting pan. Toss the vegetables with the olive oil and salt to taste. Do not crowd the vegetables.

Roast the mixture for a total of 45-50 minutes, stirring every 15 minutes.

After 30 minutes, scatter the garlic cloves in with the vegetables.

Continue stirring every 15 minutes until the vegetables are tender and evenly browned.

Before serving, add a sprinkling of fresh chopped herbs or balsamic vinegar, if you like for additional flavor.

 

 

Simply Well newsletter #111: Newly improved in 2018 PRINTOUT (pdf)

 

 

Starting your year on a high note!

 

simply well with holly niles

 

In our last issue, we talked about getting ready for a healthy new year by making good choices during the holidays.  The notion of resolutions comes into the New Year and usually creating healthier habits is on everyone’s list. Creating success with that is about choosing bite size pieces, changes you can make happen and feel good about it. There are many ways you can create a healthy one for 2018.  Here’s a checklist of 5 healthy changes to launch 2018 as a year of health and wellness:

5 things to change in your life everyday:

1 more cup of veggies- skip the fries and add a salad

2 more glasses of filtered water

Say no to at least 1 processed food (bread, bagels, pizza, crackers, dessert)

Get outside for 10- 15 mins (park your car further from your office or walk around the block)

Pause for 3-5 minutes of quiet and stillness (breathing, meditation, etc.)
 

 

Simply Easy Tip: 

Practice the 4-7-8 breath: Take a couple of breaths in and out. As you next inhale, count to 4, hold your breath for a count of 7 and take a nice long exhale for the count of 8.  Repeat 2-3 times; this can be practiced at a traffic light, in line or before you eat.

 

Simply Supportive: Phytomulti ‘whole food’ multivitamin

Phytomulti ‘whole food’ multivitamin takes you beyond basic wellness support. It has a proprietary blend of 13 concentrated extracts and phytonutrients with scientifically tested biological activity to protect your cells and maintain DNA stability—activating your health potential like no other supplement. Take 2 tablets with food once per day. To order Phytomulti multivitamin, you may contact our friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or you can click on the link below.

 

 

Simply Delicious: Sauteed Greens

Ingredients:

1-2 tablespoons coconut oil or olive oil
2 cloves of garlic, thinly sliced
1 bunch of organic greens or a mix of greens, washed thoroughly
olive oil to taste (if using coconut oil)
sea salt and fresh pepper to taste

Directions:

Lightly brown the garlic in the oil on a medium-low flame in a large skillet.
Slice the greens thinly and add to the skillet. Mix the greens with the oil until wilted.
Serve with a touch of olive oil and salt and pepper to taste.
Note: This works with Swiss chard, kale, spinach, and any of the heartier greens. Serve as a side dish or use as a base for main course like meatballs, sausages, or chicken.

 

Adapted from http://www.realfoodkosher.com/simple-sauteed-greens/

 

 

Simply Well newsletter #110: starting the year on a high note PRINTOUT (pdf)

 

 

Planting Seeds for 2018!

simply well with holly niles

 

We all feel the momentum of the Holiday season with parties, presents and celebrations.  I love this time of year as we all look to the promise of a new year and the chance to do things differently.  I propose that this is when we plant the seeds of our health for Winter 2018 by the choices we make now.  As we have discussed in previous issues, there are some good basics to take care of ourselves like limiting sugar and other treats, avoiding overeating and aiming for a good sleep routine. Combining these dietary tips with some well-chosen immune supporting supplements like probiotics can help you ring in the New Year in the healthiest way.

 

Simply Easy Tip:

It’s important to keep well hydrated this time of year.  Try sparkling water as an alternate drink at events. Aim to limit your alcohol to one drink per event and add sparkling water to keep you healthier.  Starting your event with a full glass of water can also leave you feeling full which helps avoid overeating.

 

Simply Supportive: Ultra Flora Balance Probiotics

Ultra Flora Balance Probiotics provide a blend of highly viable, pure strains of” friendly” bacteria that have been shown to support a healthy intestinal environment and immune health.
Take 2 per day with or without food as a good preventative. To order, Ultra Flora Balance Probiotics, you may contact our friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or you can click on the link below.

 

 

Simply Delicious: Crockpot Hot Toddy

Ingredients:

4 quarts water
8 herbal tea bags
1-2 inches fresh ginger, thinly sliced
4 cinnamon sticks
⅓ cup honey
2 lemons, sliced

Directions:

Place water, tea bags, ginger, cinnamon and honey in a crockpot on highest setting

Steep for a couple of hours until hot

Ladle into cups and add lemons when your guests arrive

When making Hot Toddies, it’s best to add the lemon at the end of the cooking process, as the rind can become bitter and overshadow the other flavors in this drink if the lemon is added too early.  You can lightly sweeten this healthy beverage so that those looking to limit their intake of honey and other sugars can partake in it. You can set out additional honey and stevia for guests who want a sweeter Toddy.

 

Adapted from: https://elanaspantry.com/crockpot-hot-toddy/

 

 

 

Simply Well newsletter #108: planting seeds for 2018 PRINTOUT (pdf)

 

 

Out of the box

 

simply well with holly niles

 

In a recent conversation, my friend was telling me about her nieces who were impossible to buy for because they “have everything”.  Instead of adding one more unwanted gift, she decided to sponsor a child who needed school supplies. What a great idea!  One of my other friends, rather than buying presents for her circle of friends, makes a date to share a meal with them. That’s the GIFT- time together.  My new motto for choosing Christmas/holiday gifts is that if someone requires way too much thinking to choose a gift, I am going to pass the joy on to someone who needs it. Think out of the box this year and make a pact with some friends and family that you will spend time together but share your abundance with someone who needs it.  No lines, no returns and no pressure to find the perfect thing.  Ease your stress for the holidays and make the healthy choice of finding time with a friend/family. That’s the gift that everyone can enjoy!

 

Simply Easy Tip:

Consider an electric pressure cooker or instant pot.  They are a great way to cook quickly for a simple no fuss meal-see recipe below.  Add a salad of greens with olive and lemon juice and you have an instant meal.
 

 

Simply Supportive: Ultra Potent-C 500 Vitamin C Supplement

Vitamin C is a great immune support as a powerful antioxidant.  It’s not able to be stored in the body so we need to consume it in foods like fruits and vegetables and sometimes we need it as a supplement. Choosing the right form of Vitamin C is important– Ultra Potent-C 500 Vitamin C supplement has been shown to be better absorbed and is a helpful support to keep on hand for cold and flu season. To order Ultra Potent-C 500, 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 or below.

 

 

Simply Delicious: Instantpot Sesame Orange Chicken

Ingredients:

2 pounds boneless, skinless chicken thighs
1/3 cup coconut aminos
1/3 cup honey
zest of 1 orange
2 tablespoons orange juice
2 tablespoons tomato paste
1 tablespoon toasted sesame oil
2 teaspoons minced garlic
1/2 teaspoon ground ginger
3/4 teaspoon sea salt
1/2 teaspoon red pepper flakes
1/2 teaspoon cracked black pepper
Garnish: sesame seeds and chopped green onions

Directions:

Trim any visible fat from the chicken, then place it in the bowl of an electric pressure cooker. Place the remaining ingredients, except sesame seeds, and toss to coat the chicken. Secure the lid and turn the valve to sealing. Turn the machine to manual high pressure for 10 minutes.

Meanwhile, whisk together 2 tablespoons of water with 2 teaspoons arrowroot powder. Set aside.

Quick release the pressure from the machine and carefully open the lid. Spoon any fat off the top of the sauce then turn the machine to sauté. Pour in the arrowroot slurry, and simmer for 5 to 10 minutes, until thickened.  Use two forks to roughly shred the chicken in the pot. Serve hot, over cauliflower rice if desired.

Garnish with a sprinkle of sesame seeds and green onions.

 

Recipe taken from: https://againstallgrain.com/2017/11/29/instantpot-orange-sesame-chicken-recipe/

 

Simply Well newsletter #108: out of the box PRINTOUT (pdf)

 

 

Holiday Hangovers?

 

simply well with holly niles

 

After Thanksgiving week, I always hear stories about the “too much” that everyone ate.  Despite good intentions, clients will share that they tried to be good but it was too hard to resist. Most of us agree that overeating at the holidays doesn’t make us feel good and that reducing sugar is a good idea. To support that, you need a plan to make holiday eating easier!

  1. Plan ahead: Make sure you eat before your go to a party or celebration. That might mean eating a small meal like soup, lettuce roll-ups with turkey, hummus with veggies or plain yogurt with nuts and seeds.
  2. Bring a dish: Choose a food that you can eat freely like shrimp cocktail, veggies with bean dip, a salad, a cold appetizer plate including meats, olives, roasted veggies, etc.
  3. Permission to eat: When we feel restricted, we want to rebel and eat more. If you give yourself permission to have one well-chosen treat, you will likely feel less deprived and make better choices during the event.

 

Simply Easy Tip: 

Create new food traditions and treats that are healthier and low in sugar.  Look for Paleo-based baking recipes that use less processed grains and sugars like the recipe below.

 

Simply Supportive: Similase plant-based digestive enzymes

Support your digestion during the holidays with plant based digestive enzymes. Similase is a comprehensive, proprietary blend of digestive enzymes to support the digestion of all food types. Similase helps relieve occasional indigestion, gas and bloating and provides comprehensive support for digestion and assimilation of nutrients from the diet. To order Similase, 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 or below.

 

 

Simply Delicious: Homemade Fig Newtons!

FILLING INGREDIENTS:

1 cup dried black mission figs, quartered, stems removed
2 Tablespoons orange zest
1 Tablespoon fresh orange juice
1/4 cup pure maple syrup
1/8 teaspoon pumpkin pie spice
Pinch fine sea salt

CRUST INGREDIENTS:

1 cup blanched almond flour
1/4 cup coconut flour
1/4 cup tapioca starch/flour
Pinch of salt
1 large egg
2 Tablespoons pure maple syrup
1/4 cup butter cut into small cubes (dairy free, replace the butter with 1/4 cup coconut oil, melted and slightly cooled)

DIRECTIONS:

Preheat the oven to 350F. Cover a standard baking pan with parchment paper or a nonstick pad and set aside.

Place the figs in a small bowl and cover with hot water. Soak for 3-5 minutes until softened, then drain and discard the soaking liquid. If your figs are very soft to start with, skip this step.

Make the filling: Pulse the figs a few times in the food processor to roughly chop, then add the remaining filling ingredients and puree into a chunky paste. Stop and scrape down the bottom and sides of the bowl to make sure everything is evenly incorporated.

Transfer the filling to a small bowl and set side. Wash and dry the food processor.

Make the crust: Pulse the almond, coconut and tapioca flours, and the salt together several times to combine. Add the egg and maple syrup, and process for a few seconds to combine.

Add the butter and process until the dough comes together into a ball. You shouldn’t be able to see any large clumps of butter left in the dough.

Divide the dough in half and gather each half into a ball. Place one ball of dough on a piece of wax paper, cover with another piece of wax paper, and roll out into a rectangle (dough should be about 1/2 cm thick).

Slice the rectangle in half lengthwise to form two long strips.

Divide the filling into four equal portions and spread one portion along the length of each of the two strips of dough (set aside the other two portions of filling for the moment), leaving about a 1/2″ border of dough.

Pick up the wax paper and use it to gently fold each strip of dough over onto itself, forming two filled logs. Gently press the edges together to seal each log and then carefully transfer it to the prepared baking sheet. Flatten each slightly with the heel of your hand.

Repeat the process with the remaining dough and filling. You should have a total of four logs.

Bake for 20-25 minutes until the logs are slightly golden around the edges.

Let cool until they are comfortable enough to handle, then cut into 1 1/2″ – 2″ slices and transfer to a wire rack to cool completely before serving.

RECIPE NOTES:

Note that the texture when they’re right out of the oven will be slightly flaky, but as soon as you store them, the moisture redistributes slightly and they become more cakey, like packaged fig newtons.

Store in an airtight container at room temperature for up to five days, or in the freezer for up to three months.

 

Taken from: https://acleanbake.com/homemade-paleo-fig-newtons/

 

 

Simply Well newsletter #107: holiday hangovers PRINTOUT (pdf)

 

 

 

Holiday Survivor?

 

simply well with holly niles

 

Sometimes it seems that Thanksgiving puts us in an endurance race, running until we hit New Year’s Day.  Patients often share that they feel pressed and stressed with gift giving, family and social events and indulgent food/drinks everywhere. It’s so helpful to be proactive in thinking about how you want your holidays to be and feel before you get to those New Year’s resolutions. Be realistic since it’s not likely that joining a gym in December will be an easy change. But there are things you can do to take care of yourself. Start with food: the simplest tip is to reduce and limit SUGAR as it is the biggest challenge for most people as the holidays are filled with treats. Sugar suppresses our immune system, creates inflammation and keeps us craving more with its’ addictive nature. Make your choices count with something that is unique and especially delicious. Start with a small portion of a treat, often 2-3 bites are enough to make you feel satisfied. Plan ahead and be sure to eat regular meals with some protein so you are not over hungry and tempted.

 

Simply Easy Tip: 

Create a holiday food survival kit to keep in your car so you won’t show up hungry to a party or event. Nuts, low-sugar bars, preservative-free jerky and whole grain crackers with nut/seed butter are a good foundation.

 

Simply Supportive: Ultra Potent-C 500 Vitamin C Supplement

With cold and flu season approaching, take some preventative measures with daily Vitamin C. Ultra Potent-C 500 is an exclusive, patented formula designed to enhance the utilization of vitamin C. Preliminary scientific research suggests that vitamin C in the form of Ultra Potent-C may result in improved uptake by white blood cells when compared to regular ascorbic acid. To order Ultra Potent-C 500, you may contact our friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or you can click on the link below or above.

 

 

Simply Delicious: Paleo Chocolate Chip Cookies

Ingredients:

2 cups almond meal or almond flour
1/4 cup coconut oil , softened (non-vegans can use butter)
3 Tablespoons pure maple syrup
1/4 teaspoon sea salt
1/2 teaspoon baking soda
2 teaspoons vanilla extract
1/2 cup dark chocolate chips

Directions:

Preheat oven to 350F.

In a medium bowl, whisk together the almond meal, salt, and baking soda, then add the coconut oil, maple syrup and vanilla extract and mix well.

Fold in the chocolate chips, then drop batter by rounded tablespoons onto a baking sheet lined with a Silpat, or parchment paper.

Bake at 350F for 8-9 minutes, until the edges are golden brown.

Allow to cool on the pan for 10 minutes, then serve warm or allow to cool to room temperature.

 

https://detoxinista.com/paleo-chocolate-chip-cookies-vegan/

 

 

 

Simply Well newsletter #106: holiday survivor PRINTOUT (pdf)

 

 

Seasoned with Thanks!

 

simply well with holly niles

 

As we find ourselves back into the holiday season with the start of Thanksgiving, it’s a great time to think about what we feed our mind, not just our bodies.  Thanksgiving is a celebration born out of appreciation for the abundance of the harvest. As it turns out, we now know that giving thanks is good for our health.  More researchers are turning their attention to the study of gratitude and its relationship to health and mental well-being.

  • People who keep weekly gratitude journals tend to exercise more regularly, have fewer physical symptoms and feel better about their lives compared to those who keep journals recording events of their lives.
  • Daily practice or focus on gratitude results in higher reported levels of alertness, enthusiasm, determination, attentiveness, energy, and sleep duration and quality.
  • Grateful people, in general report lower levels of depression and stress although they don’t deny the negative aspects of life.
  • New research suggests that daily gratitude practices may have some preventative benefits reducing the onset of coronary artery disease.

Get a journal or find a place to get track of 5 things you are grateful for each night before sleep.  Remember simple things like: the warmth of your bed, the clothes on your back or waking up each day—these are things to be grateful for.  Studies show the more you do it, the better you get at appreciating life as your day unfolds.

 

Simply Easy Tip: 

Research suggests saying a short prayer/blessing or taking a few breaths before eating can improve digestion.

 

Simply Supportive: Phytomulti whole food multivitamin

Your body will thank you when you take care of your nutritional basics.  Consider adding a good multivitamin to help support any gaps in your diet especially during the holiday season. PhytoMulti goes beyond basic wellness support with a proprietary blend of concentrated phytonutrients with scientifically tested biological activity to protect cells and maintain DNA stability—activating health potential like no other supplement. To order Phytomulti multivitamin, you can contact our friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or click on the link above or below.

 

 

Simply Delicious: Coconut Roasted Sweet Potatoes

Ingredients:

2 tablespoons coconut oil
2 pounds sweet potatoes, cut into 1-inch chunks
1/2 teaspoon fine sea salt
1/4 teaspoon ground black pepper
1 teaspoon grated lime zest

Directions:

Preheat oven to 400°F. In a small saucepan, melt coconut oil over medium heat. Toss potatoes with oil, salt and pepper together in a large bowl until evenly coated. Spread potatoes in a single layer on a large rimmed baking sheet. Roast, stirring occasionally, until tender, about 40 minutes. Transfer to a serving bowl and toss with lime zest.

 

https://www.wholefoodsmarket.com/recipe/coconut-roasted-sweet-potatoes

 

 

 

Simply Well newsletter #105: Seasoned with Thanks PRINTOUT (pdf)

 

 

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)