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.



Simply Delicious: Protein Shake for Breakfast or Snack!


* 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)