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.


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


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)