Anti-Inflammatory Friday: 3-22-2024
Remember ABC's TGIF? I'm talking about the original line-up from the 90s... Perfect Strangers, Full House, Family Matters, Step by Step...
It was probably my favorite two-house block of the week!
I may not have Steve Urkle or D.J. Tanner, but I'll do you one better...
I'm going to help you reduce your inflammation again with this week's Anti-Inflammatory Friday.
Anti-Inflammatory MINDSET
Know who talks to you more than anyone else? Yourself.
Self-talk is the catalyst to success or failure. Here’s a guide to cultivating a more supportive inner dialogue:
Strategies for uplifting self-talk
Awareness: The first step is to become aware of your inner dialogue. Notice moments when your self-talk is negative.
Challenge and replace: If you catch yourself talking negatively to yourself, pause and challenge these thoughts.
Focus on progress, not perfection: Shift your inner dialogue to celebrate small victories and progress.
Use Affirmations:: Incorporate positive affirmations into your daily routine. These can be specific to your health goals like “I nourish my body with foods that heal,” or more general, like “I am capable of overcoming challenges.
Anti-Inflammatory HEALTH TIP
We all know sleep is important. But it's rarely prioritized.
That's because most people don't realize HOW IMPORTANT sleep is. It's the foundation of your health. Sleep reduces inflammation, boosts the metabolism, strengthens the immune system, and improves mental health.
Here are two simple ways to improve your sleep tonight:
Create a restful environment: Ensure your bedroom is conducive to sleep – cool, dark, and quiet. That might mean investing in some ear plugs or turning down the thermostat.
Limit exposure to screens before bed: The blue light from phones, tablets, and computers can interfere with your ability to fall asleep. Try to avoid screen time at least one hour before bed.
Anti-Inflammatory RECIPE
Spicy Sweet Potato and Black Bean Bowl
Serves: 4
Ingredient
2 large sweet potatoes, peeled and diced
1 tablespoon olive oil (optional, can use water for oil-free roasting)
1 teaspoon smoked paprika
½ teaspoon cayenne pepper (adjust to taste)
1 can (15 oz) black beans, drained and rinsed
1 cup quinoa, cooked according to package instructions
2 avocados, sliced
1 cup cherry tomatoes, halved
¼ cup red onion, finely chopped
Juice of 1 lime
Fresh cilantro, chopped, for garnish
Salt and black pepper to taste
Dressing:
2 tablespoons tahini
1 tablespoon maple syrup
2 tablespoons warm water to thin
1 tablespoon apple cider vinegar
Salt to taste
Instructions:
Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil (or water), smoked paprika, cayenne pepper, salt, and black pepper. Spread them out on a baking sheet and roast for 25-30 minutes, or until tender and slightly caramelized, stirring halfway through.
While the sweet potatoes are roasting, prepare the quinoa as per package instructions.
In a small bowl, whisk together the ingredients for the dressing. Adjust the consistency with warm water as needed—it should be pourable but not too thin.
To assemble the bowls, divide the cooked quinoa among four bowls. Top each with roasted sweet potatoes, black beans, sliced avocado, cherry tomatoes, and red onion.
Drizzle the tahini dressing over each bowl, then squeeze fresh lime juice to taste. Garnish with chopped cilantro.
Serve immediately, offering extra lime wedges on the side for added zest.
Anti-Inflammatory MOTIVATION
"We are what we repeatedly do. Excellence, then, is not an act, but a habit." - Aristotle
The importance of consistency cannot be overstated. It's the daily choices, no matter how small they seem, that lead to significant transformations over time.
Anti-Inflammatory THINGS I'M LOVING
I've been on a farro kick lately. I love that it's a fiber-packed alternative to rice. And I've found it even provides my pasta fix.
If you're new to Farro, give it a try. Not only is it delicious, it's packed with fiber, iron, protein, and magnesium.
- Kara