Happy healthy YOU in 2017!

simply well with holly niles


simply well with holly niles


In our last issue, we offered a checklist of 5 healthy daily practices for a healthier you in 2017.  Today we start a short series of why these practices are so important.  The first is adding 1 more cup of veggies daily.

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 at least 1 processed food (bread, bagels, pizza, crackers, desserts)
4. Get outside for at least 15 mins (walk in your office parking lot or around the block)
5. Pause for at least 5 minutes of quiet and stillness (breathing, meditation, etc.)


Vegetables are the rock stars of the food world.  They are abundant in micronutrients like vitamins and minerals, fiber and also, they have almost magical nutrients called phytochemicals.  The pigments that give veggies and fruit their color have healing nutrition. Virtually every pathway of the body including detoxification and energy production requires vitamins and minerals to operate efficiently.  Vegetables are full of those nutrients, so eating them is a direct way to create health. Our immune system in our gut makes good bugs or bacteria with fiber. Vegetable have a high proportion of fiber so increasing daily consumption supports immune health. Vegetables add vitality to our life and health so starting the New Year finding ways to add more servings is a perfect kickoff to good health in 2017!

Simply Easy Tip: 

Buy a veggie tray from your local market, toss the dressing which is usually very processed and snack on those raw veggies.  Bring a bag to work or school to easily up your daily veggie intake.

Simply Supportive: Amazing Grass Green Drink

Bring a little extra zing. Amazing Grass Green Dink 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.

Simply Delicious:

Fresh Garlic, 1 large bulb
Red onion, 1 medium
Trimmed Asparagus, 1 large bunch
Olive oil, 1 1/2 tablespoon
Cayenne pepper, 1/4 teaspoon
Thyme, fresh, 1 teaspoon
Basil, fresh, 1 teaspoon
Sea salt, 1/2 teaspoon
Parsley, fresh, 1 teaspoon

Pre-heat oven to 325 degrees. Cut the top of the bulb of garlic and rub with small amount of olive oil. Wrap with tin foil and roast in oven for 30 minutes. Julienne the onions and sauté over medium heat with a small amount of olive oil until they start to caramelize, about 10–12 minutes. When the garlic bulb is roasted squeeze out the roasted cloves from the skin into a bowl. Mince the fresh herbs and add to the roasted garlic along with the cayenne pepper, salt, and remaining olive oil. Combine together with a spoon and crush the garlic into pieces. Bring a small pot of water to a boil. Cook the asparagus in the water for 3–4 minutes or until tender. Remove the asparagus and place on platter or plate. Top with caramelized onions and then with the roasted garlic and fresh herbs.


‘Simply Well’ Newsletter #59: Happy healthy YOU in 2017! PRINTOUT (Pdf)