Newly improved, step-by-step (#3 in series)


simply well with holly niles


In our New Year’s issue, I challenged you to choose one healthy thing you love and find ways to do it more.  What are some of the healthiest choices and why should we make changes to our lifestyle?  This week let’s talk about MOVING your body. As the saying goes, “If you don’t move it, you lose it!”

WHY? The research linking movement to improved health is overwhelmingly positive!  We need to move, it’s key for life’s energy.  Our internal body by nature is in movement all the time.  When we move our external body, we support that and at the same time we ignite our muscles to stretch, bones to strengthen, increase our circulation and take stress off our lower backs. This time of year, in the north, it’s very easy to stay inside and hibernate. The key to get going is to choose bite size pieces and doable goals. For example, if you have stairs in your house- climb them 10x for a short cardio workout, do squats and get some free weights and start getting stronger while watching TV and bundle up and get outside for a 20-min walk.


Simply Easy Tip: 

There are some great apps that give you access to short workouts.  One of my favorites is the 7-min workout (available for IPhone or Android).  Commit yourself to once per day for the next month!  The key is to create the habit of doing it and the strength will come with time.


Simply Supportive: Synergy K (Vitamin D+K)

In the winter season, especially in the northeast, exposure to the SUN is limited and therefore less Vitamin D is absorbed. Most people benefit from adding a Vitamin D supplement to their daily routine. When combined with Vitamin K as in Synergy K, Vitamin D supports strong bones and cardiovascular health.  To order Synergy K, you may contact our friendly front desk team at (860)519-1916 or email or click on the link below.





Simply Delicious: Baked Paleo Energy Bars


1/2 cup whole raw almonds
1/2 cup raw cashews
1/3 cup pepitas, (pumpkin seeds)
1/4 cup sunflower seeds
2 tablespoons whole flax seeds
1 tablespoon white sesame seeds
3 ounces dates, pitted (about 5 dates)
2 tablespoons warm water
2 tablespoons pure maple syrup
1 large egg white
3/4 teaspoon kosher salt


Set oven rack to the middle position. Pre-heat oven to 300°F.

Line a baking sheet with foil.

Add almonds, cashews pepitas, sunflower seeds, flax seeds and sesame seeds.

Bake 15 minutes, stirring after 10 minutes. Roast ingredients until pale golden and fragrant.

Transfer to a food processor, allow it to cool slightly. Pulse until coarsely chopped, about 5 pulses. Transfer to a medium-sized bowl.

Process 3 pitted dates, warm water, maple syrup, egg white, and salt in the empty food processor until smooth. Scrape down sides of bowl as needed.

Chop the remaining 2 pitted dates into small pieces, about 1/8-inch cubes. Add processed date mixture and chopped dates to the bowl with the nut mixture. Stir until well combined.

Make a foil sling for an 8-inch square baking pan by folding 2 long sheets of aluminum foil, so each is 8-inches wide. Lay sheets of foil in the pan perpendicular to each other, with extra edges hanging over the pan.

Push foil into corners and up the sides of the pan, smoothing foil flush to the pan. Lightly grease the foil (I used melted coconut oil).

Spread energy bar mixture into prepared pan. Press firmly into an even layer using the bottom of a greased measuring cup.

Bake bars at 300°F for 20 minutes, rotating the pan halfway through baking. Remove pan from oven. Do not turn off oven. Space bars evenly on a parchment paper lined sheet pan.

Allow bars to cool in pan for 15 minutes. Using the foil sling, remove bars from pan, transfer to cutting board and cut into 10 bars.

Bake until bars are a deep golden brown about 10 to 15 minutes. Let bars cool on a wire rack to room temperature, about 1 hour.

RECIPE NOTES: Energy bars will be crisp the first day, then get chewy when stored the next day. Bars can be stored at room temperature for up to 1 week.


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Simply Well newsletter #114: newly improved step by step, part 3 in series PRINTOUT (pdf)