Plan to be healthy- Part One

simply well newsletter #39: plan to be healthy-Part One


simply well newsletter #39: plan to be healthy- Part One

Most of us plan for our retirement, our career path, our children’s education and even our vacations and holidays. One common thing I see with clients is that very few people plan ahead for their meals and food.  This type of planning is such a key foundation to our health and well-being. For most, life gets busy and we can get caught last minute deciding what to eat.  That’s the time when it’s easy to make poor choices.  Unfortunately, fast food restaurants can be a big temptation since they don’t require any planning and deliver food very quickly. To prevent that from happening, take some time on the weekend or as the week begins to think about your schedule and some simple meal options like a salad with added cooked shrimp or the one-pan recipe listed in this newsletter. Plan 1-2 meals ahead so you will be prepared to make good choices.

Simply Easy Tip:
Make a grid for 4 possible lunch and 4 possible dinner options; fill in ideas that are interchangeable. If you do this 1-2 times per month, after a few months you’ll have many meal options. Attach copies of recipes and you have your meal planning done.

Simply Supportive: Wellness Essentials

Wellness Essentials Daily supplements

To make sure we get optimal nutrients on a daily basis, a high quality multi-vitamin can be helpful. In addition to a multi-vitamin, regular intake of omega 3 essential fatty acids is important for our health and vitality. Unlike other daily supplement packets, Wellness Essentials is formulated to support immune and nervous system health, as well as maintain vitality and overall health. These daily packets include a professional-grade high-quality multi-vitamin with phytonutrients included, as well as a clean source of omega 3 fatty acids, and daily dosage of Vitamin D3.


Simply Delicious: Roasted Salmon & Summer Veggie Tray-bake

1 lb. baby potatoes
½ lb. green beans
1 bunch fresh basil
½ lb. cherry tomatoes
10 black olives (stone in)
olive oil
4 x 4 oz. salmon fillets, skin on, scaled and pin-boned, from sustainable sources
1½ lemons
½ a small clove of garlic
½ teaspoon Dijon mustard
4 tablespoons Greek yogurt, optional
extra virgin olive oil


  1. Preheat oven to 400ºF.
  2. Scrub potatoes clean, halving any larger ones, then cook in pan of boiling salted water over medium-high heat for 10 to 12 minutes, or until cooked through.
  3. Trim green beans and add to pan for final 2 minutes. Pick basil leaves.
  4. Drain veg and tip into large bowl. Halve and add tomatoes, then destone and add olives along with half basil leaves.
  5. Add ½ tablespoon of olive oil, toss together and tip into roasting tray. Shake into even layer and season with sea salt and black pepper.
  6. Place salmon fillets into bowl, add ½ tablespoon of olive oil, and squeeze in juice of ½ lemon. Season lightly and toss to coat.
  7. Lay salmon fillets on top of vegetables, skin-side up. Slice off 4 rounds of lemon and lay on top of fillets, then roast for 10 minutes, or until cooked through.
  8. To make basil & mustard yogurt, bash remaining basil leaves in pestle and mortar with pinch of sea salt. Peel and add garlic and bash again.

[Adapted from:]


Simply Well newsletter #39: Plan to be healthy- Part One