Plan to be healthy-Part Two

simply well newsletter by Holly Niles, licensed clinical nutritionist


simply well newsletter #40: Plan to be healthy-Part Two

Simply Well Newsletter: Plan to be Healthy-Part Two

Americans spend on average about $3,000 per year eating out for lunch with fast food choices high on the list.  With a little planning, you can skip eating out and start bringing your lunch. This helps save time, money and improves your health by giving your body good nutrition.  Poor lunch choices can also lead to an afternoon energy slump and visits to the vending machine or late day coffee. Making good lunch choices, on the other hand, leads to better dinner choices and more energy to exercise after work or easily finish your day. Leftovers from the day before are the easiest option for lunch with most offices having some type of kitchen to warm up food. Another great choice is salad in a jar (see recipe below) which can be made ahead of time and stored up to 5 days. This is one more planning step that leads to a healthier you.

Simply Easy Tool: Double your dinner recipe for leftovers or throw something in the oven later in the evening, cool and store for the next day.

Simply Supportive: Wellness Essentials

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 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: How to Pack the Perfect Salad in a Jar

Wide-mouth canning jars with tight-fitting lids:
Pint jars for side salads
Quart jars for individual meal-sized salads
2-quart jars (or larger) for multiple servings.

1. Salad dressing: Pour 1 to 4 tablespoons of favorite salad dressing in bottom of jar.
Adjust amount of dressing depending on size of salad you’re making and personal preference.
2. Hard vegetables: Next, add any hard chopped vegetables you’re including in salad,
like carrots, cucumbers, red and green peppers, cooked beets, and fennel.
3. Beans, grains, and pasta: Next, add any beans, grains, and/or pasta, like chickpeas,
black beans, cooked barley, cooked rice, and pasta corkscrews.
4. Proteins: If you’ll be eating salad within day, add layer of diced or crumbled cheese and proteins
like tuna fish, diced (cooked) chicken, hard-boiled eggs, or cubed tofu. If you’re making salads ahead to eat
throughout week, wait to add these ingredients until day you’re planning to eat salad and add them on top of jar.
5. Softer vegetables and fruits (optional): Next, add any soft vegetables or fruits, like avocados, tomatoes,
or berries. If you’re making salads ahead to eat throughout week, wait to add these ingredients
until day you’re planning to eat salad and add them to top of jar.
6. Nuts, seeds, and lighter grains: Next, add any nuts or seeds, like almonds, walnuts, and sunflower seeds. If you’re making salad with lighter, more absorbent grains like quinoa or millet, add them in this layer instead of with beans.
7. Salad greens: Last but not least, fill rest of jar with salad greens. Use your hands to tear
them into bite-sized pieces. It’s fine to pack them into jar fairly compactly.
8. Storing salad: Screw lid on jar and refrigerate for up to 5 days. If you’re including any cheese,
proteins, or soft fruits and vegetables, add these to top of jar on morning you plan to eat your salad.
9. Tossing and eating salad: When ready to eat, unscrew lid and shake salad into bowl. The action of
shaking salad into bowl is usually enough to mix salad with dressing. If not, toss gently with fork until coated.

Adapted from:


Simply Well newsletter #40: Plan to be healthy-Part Two


Simply Well Newsletter is written by Holly Niles, MS, CNS, LDN, Functional Medicine Clinical Nutritionist: Holly Niles is a Licensed Functional Medicine Clinical Nutritionist. She is the Nutrition Director at Integrative Wellness & Physical Therapy. Holly has 25 years of experience in natural health. Her approach is to help individuals find practical ways to enjoy making healthy changes to create wellness in their lives. Holly Specializes in Functional Medicine and Functional Nutrition.

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