Happy Healthy YOU in 2017! –Part Four

simply well with holly niles


simply well with holly niles


In our new year’s issue, I offered a checklist of 5 healthy daily practices for a healthier you in 2017.  Today we continue our series of why these practices are so important.  The fourth daily healthy practice is:  Get outside for at least 15 minutes!

Try to do these 5 things everyday:
1. Add 1 more cup of veggies
2. Add 2 more glasses of filtered water
3. Say no to least 1 processed food (bread, bagels, pizza, crackers, dessert)
4. Get outside for at least 15 minutes (walk in your office parking lot or around the block)
5. Pause for at least 5 minutes of quiet and stillness (breathing, meditation, etc.)

WHY? Movement is key for life’s energy.  If we think about our internal body, there are so many systems that rely on movement like our cardiovascular system, our digestive system and respiratory system.  Our body by nature is in movement all the time.  When we move our external body, we support those internal movement systems.  At the same time, movement helps to: ignite our muscles to stretch and strengthen, increase circulation, take stress off our lower backs and shift our overall energy.  Combining that with getting fresh air when possible is good for our lungs and immune system. It can be a challenge to find time to exercise but starting with 15 minutes is possible for everyone.  Movement is healing!


Simply Easy Tip: 

Take the stairs when you can or at work find some stairs you can climb to take a break if you can’t get outside.


Simply Supportive: Synergy 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.

Use For Synergy K: Bone Health: Vitamin K enhances bone formation by carboxylating osteocalcin. This enables osteocalcin to bind to calcium and promote healthy bone mineralization. Vitamin D synergistically regulates the synthesis of osteocalcin by osteoblasts in bone. Adequate intake of vitamin K1 and K2 may be especially important for optimal carboxylation in aging individuals, as indicated by a recent study involving Japanese women.*

Use for Synergy K: Vascular Health: Vitamin K dependent proteins in the liver are responsible for maintaining healthy blood coagulation and platelet function. Additionally, by activating matrix Gla-protein (MGP), vitamin K also helps maintain healthy calcium metabolism in vascular tissues, supporting healthy vascular elasticity. Recent studies indicate that vitamin D potentiates the activity of MGP and that the combination of vitamin K and D provides synergistic support for blood vessel function.*


Simply Delicious: High Energy Juice Recipe


1 beet
6 celery stalks
1 green apple
½ cucumber


Add all ingredients to vegetable juicer. Add more cucumber if necessary. Gently mix juice and consume immediately.

Recipe adapted from: https://draxe.com/recipe/high-energy-juice/



‘Simply Well’ newsletter #62: Happy Healthy YOU in 2017–Part Four PRINTOUT (pdf)