Learn your ABC’s…. of nutrition

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.  “Eat your vegetables” is something that most us recall hearing from our parents and teachers.    Since studying biochemistry, I now have a clear understanding of 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.  Vitamin A starts off our list this week with many health benefits including treating skin infections, improving night vision and as a powerful antioxidant that helps the body manage toxic chemicals and even prevent some cancers.  Think Vitamin A for skin, eyes and antioxidant support.


Simply Easy Tip: 

Foods that are rich in Vitamin A or beta-carotene (which is the precursor to Vitamin A in the body): orange and yellow foods like carrots, yellow peppers, sweet potato and egg yolk and also greens like spinach and kale. Add at least one orange or yellow food and a green every day.


Simply Supportive: Amazing Grass GREEN SUPERFOOD Drink

Greens powders like Amazing Grass are a good source of many vitamins and minerals.  Eating veggies is always best but this is a great way to fill in the gaps in our diet.  This lemon-lime variety mixes with water and can be a great pick-me-up in the afternoon. To order GREEN SUPERFOOD, you can contact our front desk team at (860)519-1916 or Info@IntegrativeWellnessAndPT.com and you can click the link above to visit our shopping cart page.


Simply Delicious: Slow Cooker Sweet Potato & Lentil Soup

1 large sweet potato, peeled and diced
3 medium carrots, cut into 1/2-inch pieces
3 stalks celery, cut into 1/2-inch pieces
2 leeks, halved lengthwise and cut into 1/2-inch pieces (white and light green parts only)
3/4 cup dried yellow or red lentils
1 4 -inch piece ginger, peeled and finely grated
1 teaspoon curry powder
Kosher salt
1 tablespoon olive oil
2 cloves garlic, thinly sliced
Juice of 1/2 lemon, plus lemon wedges for serving (optional)
1/2 cup chopped fresh cilantro

Combine the sweet potato, carrots, celery, leeks, lentils, ginger, 3/4 teaspoon curry powder and 1 teaspoon salt in a 4-to-6-quart slow cooker. Add 6 cups water and stir, then cover and cook on low, undisturbed, 8 hours.
Stir the soup vigorously with a whisk to make a rough puree. Thin with hot water, if desired.
Add the olive oil into small skillet over medium-high heat. Add the garlic and the remaining 1/4 teaspoon curry powder and cook until the curry powder is slightly toasted, about 1 minute. Stir the curry mixture into the soup and add the lemon juice, cilantro, and salt to taste. Serve with lemon wedges.
Adapted from: http://www.foodnetwork.com/recipes/food-network-kitchens/slow-cooker-sweet-potato-and-lentil-soup-recipe.html



Simply Well newsletter #64: Learn your ABC’s…. of nutrition PRINTOUT (pdf)