Lean your ABC’s…of nutrition– Part 2

simply well with holly niles


simply well with holly niles


As a functional medicine nutritionist, I help patients find ways to make simple yet meaningful changes to their diet. One of those is adding more daily fruits and vegetables. Since studying biochemistry, I now have a clear understanding why eating those foods is so important. The answer lies in the vitamins and minerals that are so abundant in plant foods and the many ways they support the body. B Vitamins are our focus this week, highlighting Folate, B6 and B12. They are all part of the detox process called methylation. They help to convert a damaging molecule called homocysteine into a key part of our body’s anti-oxidant system. When these vitamins are low, homocysteine levels rise which has been shown to increase the risk of both heart disease and Alzheimer’s. Sources of folate include green leafy veggies like spinach, mustard greens and parsley. B12 is found in animal foods like fish, eggs and poultry. Sunflower seeds, sweet potatoes and bell peppers are rich in B6.


Simply Easy Tip:

A meal of salmon, steamed broccoli or asparagus and a tossed salad with romaine lettuce, red peppers and parsley is not only delicious but also provides all three B vitamins.


Simply Supportive: Active B-Complex

Sometimes it’s necessary to supplement B vitamins if your diet is lower in plant foods or you have increased risk for things like heart disease or Alzheimer’s. Active B-Complex supports the detox pathway of methylation. If you take a multivitamin, you likely are taking some extra B vitamins so you don’t need an additional supplement. To order Active B-Complex, you can click on the link above or contact our front desk at Info@IntegrativeWellnessAndPT.com or call (860)519-1916.


Simply Delicious: Breakfast Stuffed Peppers

4 red bell peppers (any color bell pepper works)
16 oz bag frozen, chopped spinach
4 eggs
Sea salt and pepper, to taste.

Preheat oven to 400F. Line a baking dish with foil.
Cut off the top of each pepper, and remove the seeds.
Place peppers into the dish, and bake for about 15 minutes.
Meanwhile, defrost the spinach. Squeeze the moisture out of the spinach.
Remove peppers from oven and stuff the bottoms evenly with the defrosted spinach.
Crack an egg into the top ½ of each pepper.
Bake for about 15-20 minutes or until the egg whites are set and not transparent.


Adapted from: https://stupideasypaleo.com/2015/03/07/breakfast-stuffed-peppers-paleo/


Simply Well newsletter #65: The ABC’s of nutrition– Part 2 PRINTOUT (pdf)