Anti-Inflammatory Friday: 3-15-2024

Written By Kara Swanson

Friday is great – it's the start of the weekend and it's full of anticipation for what's ahead! What's not to love about it?
But I want to make it better!
So, each week, at 5:00 AM CST, I'm going to send you this email: Anti-Inflammatory Friday. It'll contain a mix of things like a recipe, a practical health tip, a mindset boosting nugget, a piece of motivation, and a couple other surprises I have lined up.
Plus, I want to buy you a coffee.
At the bottom of this email, I've provided your unique referral link. If you share it with 5 friends who sign up, I'm going to buy your next coffee. You can learn more about it here.
You won't want to miss it! So, without further ado, here's your Anti-Inflammatory Friday.

Anti-Inflammatory MINDSET

It's amazing how being grateful can significantly impact your overall well-being. Here’s a simple practice to incorporate gratitude into your daily routine:

Daily Gratitude Journaling

  1. Set aside a few minutes each day to reflect on what you're grateful for. This could be early in the morning, during your lunch break, or before you go to bed.

  2. Keep a dedicated gratitude journal. Having a specific place where you record your thoughts can make this practice a special part of your day.

  3. Write down three things you're grateful for each day. These can be as simple as a sunny day or a delicious meal you enjoyed. Try to notice new things each day to cultivate a deeper appreciation for life.

  4. Reflect on why each thing makes you grateful. Going beyond listing items, delve into why these aspects of your day or life bring you joy or satisfaction. This deepens the emotional impact of the exercise and reinforces positive neural pathways.

Anti-Inflammatory HEALTH TIP

Beyond hydration, what you drink is also an important part of reducing inflammation. Here's one simple beverage that's both delicious and anti-inflammatory:
Turmeric Golden Milk

  • Ingredients: 1 cup of almond milk, 1 tsp turmeric powder, a pinch of black pepper (to increase turmeric absorption), 1 tsp maple syrup or honey (optional), and a dash of cinnamon.

  • Instructions: Heat the almond milk in a pot over medium heat. Mix in the turmeric, black pepper, and cinnamon. Whisk until warm and frothy. Sweeten with maple syrup or honey if desired.

Anti-Inflammatory RECIPE

Turmeric Ginger Lentil Soup

Serves: 4

Ingredients:

  • 1 cup red lentils, rinsed

  • 4 cups vegetable broth

  • 1 large onion, diced

  • 3 cloves garlic, minced

  • 1 tablespoon fresh ginger, grated

  • 1 teaspoon turmeric powder

  • ½ teaspoon ground cumin

  • ½ teaspoon ground coriander

  • 1 can (14 oz) diced tomatoes

  • 2 cups chopped kale or spinach

  • Juice of 1 lemon

  • Salt and black pepper to taste

  • 2 tablespoons olive oil

  • Fresh cilantro for garnish

Instructions:

  1. Heat olive oil in a large pot over medium heat. Add diced onion and sauté until translucent, 5 minutes.

  2. Add minced garlic and grated ginger, cooking for another minute until fragrant.

  3. Stir in turmeric, cumin, and coriander, allowing spices to cook for a few seconds.

  4. Add the rinsed lentils and diced tomatoes, stirring to combine everything well.

  5. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to simmer and cover the pot. Let it cook for about 25 minutes, or until the lentils are tender.

  6. Add the chopped kale or spinach and continue to simmer until the greens have wilted, 5 minutes.

  7. Remove from heat and stir in the lemon juice. Season with salt and black pepper to taste.

  8. Serve hot, garnished with fresh cilantro.

Anti-Inflammatory MOTIVATION

"Success is the sum of small efforts, repeated day in and day out." - Robert Collier

The key to lasting change and real progress lies in the accumulation of small, daily actions. The path to a healthier, more vibrant life is not achieved through grand gestures but through the small choices you make every day.

Anti-Inflammatory THINGS I'M LOVING

Nature's Intent Organic Dried Pineapple – It has one ingredient: organic dried pineapple And it's delicious and my whole family loves it!
Grab a bag here (or Costco).
Let me know what you think of the Anti-Inflammatory Friday. Love it? Hate it? Somewhere in between?

- Kara

Kara Swanson
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Anti-Inflammatory Friday: 3-22-2024