Mindfulness or Busyness?


simply well with holly niles


There is an epidemic of digestive imbalances from GERD, bloating, elimination problems and IBS.  I have worked very successfully with many clients to create dietary changes as well as supplementation and lifestyle changes. At the same time, a foundational piece of the puzzle to support digestion is HOW we eat.  Chewing, putting the fork down and paying mindful attention to our food are simple ways to improve digestion.  A client recently told me that she eats so fast that she doesn’t remember what or how much she ate; another eats at their desk while answering emails and lastly the most common- eating in front of the TV.  You might recognize yourself here in this list and see how busyness prevents us from taking time to eat. The body has clear and amazing ways of communicating with us. Take time to shift from busyness to mindfulness in your eating and see how it can improve your digestion. See below for an easy practice of mindfulness to connect with your food and support digestion.


Simply Easy Tip:

Challenge yourself to test the power of chewing.  Start small with a meal or snack and give yourself 10 minutes of undivided attention to eat. Notice your food, smell your food and chew your food. You might want to count your chews and aim for 20-30 per bite. Notice how the food changes in texture and flavor.


Simply Supportive: Vital-Zymes Complete

With a foundation of mindful eating, we sometimes still need more support. Vital-Zymes Comlete Digestive Enzyme, taken about 15 min before meals, is a good supplement for your digestion. This high-potency, multi-enzyme formulation offers an unusually complete range of plant/microbial-based enzymes that work in concert to help maintain normal enzyme levels that support the body’s digestive capabilities and assist intestinal repair mechanisms. To order Vital-Zymes Complete, you can contact our friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or click on the link above.


Simply Delicious: Seedy Mexican Zucchini Rice

This is nice way to add some chew to your summer zucchini!


¼ cup roasted sunflower and/or pumpkin seeds (directions below)
1 cup brown or jasmine white rice (can use riced cauliflower or quinoa)
2 cloves garlic, minced
¼ cup finely chopped red onion
2 cups cubed zucchini (2 small or 1 medium zucchini)
½ sweet red pepper, 1/2-inch dice
Optional: 1 jalapeno or serrano pepper, minced- omit if you don’t like spicy
1 – 2 Tbsp olive oil
1 – 2 tsp cumin
Small pinch cayenne or chipotle powder
Salt & pepper to taste
2 Tbsp fresh lime juice
1 cup chopped cilantro


Rinse rice and put on to cook with 1/2 tsp salt

Roast sunflower and/or pumpkin seeds 10 – 15 minutes at 325 degrees F until lightly browned. Set aside.

Wash and chop zucchini and red pepper. Set aside

Chop garlic and onion

Heat oil on low in a large fry pan or sauté pan

Add garlic and onion. Sauté on low until onion is soft.

Add zucchini and red and/or hot pepper. Increase heat to medium and sauté until softened.

Add cumin and cayenne or chipotle powder. Sauté with veggies until heated through.

Add cooked rice and fry until heated through and mixed with veggies

Mix in lime juice, chopped cilantro, roasted seeds, salt & pepper to taste

Reduce heat to low, cover and cook 5 – 10 more minutes


Adapted from: http://www.savvyvegetarian.com/vegetarian-recipes/rice-zucchini-seeds.php



Simply Well newsletter #90: Mindfulness or Busyness PRINTOUT (pdf)