Learn your ABCs… of Nutrition– More on MINERALS!!!

simply well with holly niles


simply well with holly niles


We are now taking a peek at Minerals which are often paired with vitamins in foods. They serve as helper molecules in the body and support the way we make energy, detoxify and maintain a healthy immune system.  Even though calcium gets a big nod as the star, it’s magnesium that is a powerful supporting actor in the mineral world.  Most Americans are deficient in magnesium and it is needed for more than 300 biochemical reactions in the body! Magnesium, in sufficient amounts, is connected to blood sugar balance, healthy bones, reduced inflammation and improved mood. Not surprisingly, green vegetables like spinach and Swiss chard are high in magnesium as well as many of the other vitamins and minerals we have visited in these last few weeks. Seeds like pumpkin, sunflower and sesame and beans like navy and black share that same focus of magnesium.  As you can see, creating a daily diet with plant foods like veggies, beans and seeds offers us a great selection of nutrients that nature brings in easy abundance.


Simply Easy Tip:

Seeds and seed oils are great paired with veggies.  A drizzle of sesame oil on broccoli or some toasted pumpkin or sunflower seeds as a snack or tossed in a salad of greens create delicious textures and flavors as well as a steady supply of vitamins and minerals.


Simply Supportive: Magnesium Glycinate (90 capsules)

Magnesium comes in several forms. If you feel you have additional needs for magnesium beyond your diet, this Magnesium Glycinate is a good type that is absorbed well without creating loose stools. To order this product, click on the link above to go to our online shopping cart or contact our friendly front desk team at (860)519-1916 or Info@IntegrativeWellnessAndPT.com.


Simply Delicious: Paleo Roasted Spicy Sunflower Seeds


1 cup sunflower seeds
1 tablespoon coconut oil
½ teaspoon smoked paprika
½ teaspoon cumin
½ teaspoon salt


Preheat your oven to 350 degrees F.
Prepare baking sheet by lining it with foil.
Assemble sunflower seeds into baking sheet.
In a small bowl, stir together oil, paprika, cumin and salt.
Pour oil mixture into sunflower seeds in baking sheet and toss until evenly coated.
Bake in the preheated oven for about 15 minutes or until golden. Let it cool first before serving.


Adapted from: http://paleoaholic.com/paleo/paleo-roasted-spicy-sunflower-seeds/



Simply Well newsletter #70: Learn your ABCs of nutrition- More on Minerals!!! PRINTOUT (pdf)