Happy Healthy YOU in 2017!– Part Three


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 third daily healthy practice is: Say no to at least 1 processed food!

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, desserts)
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.)

Food is made up of 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 is not supportive of the body and can lead to chronic diseases. Fake or processed foods are very hard on the body. Making a choice to limit yourself to just 1 processed food per day can set you on a healthier path. Here are some examples: choose hard boiled eggs instead of a bagel or muffin, throw away the top bread of a sandwich and add some extra lettuce, have nuts instead of chips as a snack and skip dessert during the week.


Simply Easy Tip:

Choose 1 day to note how many times you eat food that has a package, wrapper or box and then challenge yourself to go 1 day without any of them. A weekend is a good day to try it and you may want to add a “no packaged food day” once per 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. Pure Omega Liquid provides a total of 2300 mg omega-3s in one teaspoon and is tested for purity. It is a triglyceride form of Omega-3 which utilizes molecular distillation- this helps to prevent ‘fishy burp backs’. This fantastic product utilizes a proprietary green tea preservation system to prevent oxidation and is sustainably sourced from anchovies, sardines & mackerel in Peruvian waters. It has a natural lemon flavor. To order this great omega 3 product, click on the link above!


Simply Delicious: Healthier Chicken Nuggets with Almond Meal


2 boneless, skinless chicken breasts
1-2 T olive oil (enough to generously coat the baking sheet)
1/2 cup almond meal or almond flour
1 tsp. paprika (not smoked or hot)
1/2 tsp. poultry seasoning
salt and fresh ground black pepper to taste


Turn on the oven to 400F/205C. Brush a baking sheet liberally with olive oil and put the pan in the oven to heat as the oven preheats.

Trim all visible fat and tendons from chicken breasts, then cut each breast into 5 nugget pieces (or more if you have a very large breast.) Use a meal mallet or something heavy to pound the thicker nugget pieces so they’re all the same thickness.

Combine the almond meal, paprika, poultry seasoning, salt, and pepper in a bowl, mixing together well. Dip each nugget piece into the almond meal mixture, pressing on with your fingers so it coats the chicken. Coat all the nuggets before you remove the baking sheet from the oven.

When all nuggets are coated, lay them on the hot baking sheet and cook 8-10 minutes, or until the side touching the pan is lightly browned. Remove pan from oven, turn nuggets, and bake 10-12 minutes more on the second side, until nuggets are lightly browned and cooked through. (Don’t overcook.) Serve hot, with mustard or other homemade dipping sauce if desired.


Adapted from: http://www.kalynskitchen.com/



‘Simply Well’ Newsletter #61: Happy Healthy YOU in 2017!- Part Three PRINTOUT (pdf)