Integrative Medicine Blog

Ending the Year on a High Note!

Holly J. Niles MS, CNS, LDN, IFMCP Thursday, December 13, 2018
Istock-big journeys

4 ways to create health in the new year & a healthy, yummy recipe.

We all know how quickly time passes and as the holiday celebrations come to close, it’s a good time to set our intentions for the new year. Practically speaking, the holidays are the time when we can get run down or exposed to flu bugs or viruses. When we combine that with overeating, it can create some winter colds and flus.

Last month we talked about ways to keep your holiday delicious and healthy and now we want to extend that into creating health in 2019. Prevention is a great strategy when it comes to immune health and cold and flus. Imagine how great it would feel to start 2019 motivated to take care of yourself.

Here’s 4 healthy “investments” for creating health in 2019:

  1. BE grateful! Look around you and count your blessings-there is always something to appreciate. Being grateful can reduce stress and stress chemicals that make our body inflamed and our immune system weaker. Take 5 minutes in the morning to make a list of 5 things you are grateful for or recite them out loud in your car!
  2. MOVE your body! Get out of your chairs and off your couches. Use free weights or resistance bands while watching TV or take breaks at work to stand up, do some simple squats or climb the stairs or when it’s too cold out, go to the mall to take a walk.
  3. BREAK up with SUGAR! It is not your friend and even though it can offer short term pleasure - it always brings disappointment and regret with when overdo it. Save it for special occasions. Resist buying sugary treats regularly- try some frozen berries or raw cashews for a touch of sweet or the recipe below.
  4. Eat those PLANTS! Any way you can add veggies- either fresh or frozen…hold the corn, you are helping your WHOLE body! Vegetables are full of so many nutrients that eating them is a direct way to create health in 2091. Vegetables also have a high proportion of fiber so increasing daily consumption supports immune health. Our immune system, in our gut, makes good bugs or bacteria with that fiber making them the perfect investment.

RECIPE: This is a delicious option for a yummy treat!

Paleo Chocolate Chip Cookies

(grain-free, egg-free, naturally sweetened and vegan-friendly)


2 cups almond meal, or almond flour (you can substitute other flours like cassava, coconut, etc.)

1/4 cup coconut oil , softened (non-vegans can use butter)

3 Tablespoons pure maple syrup

1/4 teaspoon sea salt

1/2 teaspoon baking soda

2 teaspoons vanilla extract

1/2 cup dark chocolate chips (look for at least 60-70% cacao)


1.Preheat oven to 350F.

2.In a medium bowl, whisk together the almond meal, salt, and baking soda, then add the coconut oil, maple syrup and vanilla extract and mix well.

3.Fold in the chocolate chips, then drop batter by rounded tablespoons onto a baking sheet lined with a Silpat, or parchment paper.

4.Bake at 350F for 8-9 minutes, until the edges are golden brown.

5.Allow to cool on the pan for 10 minutes, then serve warm or allow to cool to room temperature.

Per Serving: Calories: 100, Fat: 8g, Carbohydrates: 5g, Fiber: 1g, Protein: 2g