Learn your ABCs… of nutrition– Even more on MINERALS!!!

simply well with holly niles


simply well with holly niles


In the world of minerals, we are looking this week at POTASSIUM.  Potassium is in the family of electrolytes which means that they help conduct electrical charges in the body for things like heart rhythms.  In fact, if potassium levels go too high or too low the nervous system and heart can shut down. Potassium works as a partner to sodium and balancing the 2 minerals is key in our body. Since many people eat processed foods that are high in sodium they become deficient in potassium.  There are 2 important steps in ensuring that you have sufficient potassium:

* Avoid packed, processed, canned and fast food-they all share high levels of added sodium or salt.
* Focus on adding plants like fresh or frozen (without seasoning) vegetables and fruit to your daily diet as a natural source of potassium.


Simply Easy Tip: 

When most of us think of potassium-rich foods, most of us think bananas. The truth is bananas are #33 on the list of potassium-rich foods. Swiss chard, sweet potatoes and lima beans are much better for getting a dose of potassium.


Simply Supportive: PhytoMulti

As we learn more about minerals and vitamins, some of us still don’t eat enough sources on a daily basis. A good multivitamin can help close the gaps in your diet. PHYTOMULTI has the good nutrition of vegetables and fruits added at only 2 tablets per day. To order this product, contact our front desk at (860)519-1916 or Info@IntegrativeWellnessAndPT.com or click on the link above!


Simply Delicious: Sweet Potato Lima Bean Soup


1 pound dried large lima beans
2 tablespoons olive oil
2 celery stalks, finely chopped
1 large carrot, finely chopped
1 leek (white and pale green parts only), finely chopped
1 large yellow onion, finely chopped
4 garlic cloves, minced
6 sage leaves, finely chopped
4 thyme sprigs
1 bay leaf
10 cups vegetable or chicken stock
2 sweet potatoes
1 tablespoons maple syrup
Salt and freshly ground black pepper
Chopped parsley, for garnish


The night before you plan to make the soup, place the lima beans in a bowl and cover with a few inches of cool water. Soak overnight, then drain and rinse the beans before starting the soup.

Preheat the oven to 400°F.

Heat the olive oil in a large pot over medium heat. Add the celery, carrot, leek, and onion, and sauté until tender. Add the garlic, sage, thyme, and bay and sauté for another minute. Add the drained lima beans and vegetable stock, and bring to a boil. Reduce the heat to medium-low and skim any foam off the top.

Cover the pot with the lid slightly ajar, and simmer, stirring occasionally, until the beans are very tender, about 2 hours. Add 1 1/2 teaspoons of salt in the last half hour of cooking (or once the beans are softened but still slightly crunchy in the middle). Discard the bay leaf and thyme sprigs.

While the soup is simmering, roast the sweet potatoes. Prick the sweet potatoes all over with a fork and roast on a foil-lined baking sheet until soft, about 1 hour. When cool enough to handle, peel the sweet potatoes or slice the potatoes and scoop out the flesh, whichever you find easier.

Combine the sweet potato flesh, maple syrup, a half teaspoon of salt, and one-third of the soup (including liquid and beans) in a blender. Process until smooth. Return the purée to the pot and stir to combine. If desired, add water (or more stock) for a thinner consistency. Taste and adjust seasonings with more salt and pepper. Simmer to rewarm the soup.

Ladle the soup into bowls and garnish with parsley.


Modified from: http://www.thekitchn.com/recipe-sweet-potato-lima-bean-soup-recipes-from-the-kitchn-198044



Simply Well newsletter #71: Learn your ABCs of nutrition– Even more on MINERALS!!! PRINTOUT (pdf)