Anti-Inflammatory Friday: 4-5-2024
We're two days away from World Health Day (I'm sure you've been counting down all year😜). But we don't need an international holiday to celebrate your health.
So here's to overcoming inflammation and investing in your well-being! 🎉
Anti-Inflammatory MINDSET
It's such a powerful tool, but too often it gets thrown out as too woo-woo or just something for high-performing athletes.
I'm talking about visualization. And it's been a powerful tool I've used not only as an entrepreneur but also as a wife, mom, and in my personal life too.
Here's how to practically use visualization:
Create the picture: Before bed, take a moment to close your eyes and envision yourself where you want to be. Imagine how you look, feel, and act.
Get emotional: Feel the joy, pride, and satisfaction of achieving your goal. Connecting your emotions to your visualization enhances its effectiveness.
Align your actions: Use your visualization as a guide for daily actions. Act according to your visualization: Make the choices that align with it, eat the foods that align with it, and do the things that align with it.
This congruence between vision and action is where your transformation happens.
Anti-Inflammatory HEALTH TIP
You hear a lot about Omega-3 fatty acids. You could take a supplement. But did you know there's a better way to get them? 1 TBSP of flax or chia seeds or 1/4 cup of walnuts provides your daily needs.
Here's how to incorporate either:
Start with breakfast: Add ground flaxseed or chia seeds to your morning oatmeal or smoothie.
Snack Smart: Walnuts are a perfect on-the-go snack.
Creative cooking: Use flaxseed oil as a base for salad dressings or sauces.
Dessert with benefits: Bake with chia seeds or flaxseeds to add a nutritious boost to homemade bread, muffins, or pancakes.
Why Omega-3 matters: Omega-3 combats inflammation, supports heart health, and enhances brain function.
Anti-Inflammatory RECIPE
Chickpea Avocado Salad with Lemon Tahini Dressing
Serves: 4
Ingredients:
For the Salad:
2 cans (15 oz each) chickpeas, drained and rinsed
2 avocados, diced
1 cucumber, diced
1 red bell pepper, diced
1/2 red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
For the Lemon Tahini Dressing:
1/3 cup tahini (sesame seed paste)
1/4 cup lemon juice (about 1-2 lemons)
2 tablespoons olive oil
1 clove garlic, minced
2-4 tablespoons water (as needed for consistency)
Salt and pepper to taste
Instructions:
Prepare the Salad: In a large mixing bowl, combine the chickpeas, diced avocados, cucumber, red bell pepper, red onion, parsley, and mint. Gently toss to mix all the ingredients.
Make the Lemon Tahini Dressing: In a small bowl, whisk together tahini, lemon juice, olive oil, and minced garlic. Gradually add water, one tablespoon at a time, until the dressing reaches your desired consistency. Season with salt and pepper to taste.
Combine: Pour the lemon tahini dressing over the salad mixture and toss gently until everything is well coated. Adjust the seasoning if necessary.
Serve: This salad can be served immediately or chilled in the refrigerator for 30 minutes to allow the flavors to meld together. It's perfect as a stand-alone meal or as a side dish.
Anti-Inflammatory MOTIVATION
Let's celebrate progress, not just prosperity.
“Don’t wait until you’ve reached your goal to be proud of yourself. Be proud of every step you take toward reaching that goal.”
Every small choice and change is a victory. Celebrating your progress, not just the final achievement, is important not only for keeping your sanity but also developing joy.
But how do you practically live this out?
Reflect regularly: Take time each week to reflect on what you’ve achieved, no matter how small it seems.
Create a ‘Wins’ journal: Keep a dedicated journal where you note down your successes and how they made you feel. Then revisit it regularly!
Set personal rewards: Reward yourself when you reach a milestone.
Anti-Inflammatory THINGS I'M LOVING
One of my favorite smoothie toppings is cocoa nibs. Sprinkling them on top or mixing them in adds this extra crunch that I just love.
Plus, raw cocoa has so many benefits: It's been shown to improve artery function and even increase muscle strength! Grab a bag of coca nibs for yourself.
- Kara