Anti-Inflammatory Friday 1-17-2025
Today might be the strangest holiday you'll ever hear of...
It's National Quitter's Day or officially known as Ditch Your Resolutions Day.
Seems like a strange thing to celebrate. But before you panic, I want to give you the GOOD NEWS.
Read on to learn how to make 2025 the year the good habits stick and the one where you reach your goal!
Anti-Inflammatory HEALTH TIP
Resolutions fail because they’re too big, too vague, or too unrealistic (i.e. they don’t fit into real life). And it’s okay.
The good news? Sustainable health doesn’t require grand goals. It thrives on small, consistent actions that build over time.
Instead of ditching your goals altogether, ditch the all-or-nothing mindset with these 3 tips:
1. Start Tiny: Instead of overhauling your entire diet, try adding just one more veggie to your meal. Small changes are easier to maintain.
2. Celebrate Consistency: Aim for streaks of healthy habits, like drinking a glass of water every morning or stretching for 5 minutes before bed. Consistency beats intensity when it comes to lasting change.
3. Focus on the Next Best Step: Miss a day? No problem. Just focus on making the next decision a positive one, whether it’s your next meal, movement, or moment of self-care.
By letting go of perfection, you make room for progress.
Anti-Inflammatory RECIPE
One-Pot Lentil and Veggie Stew
This hearty stew is packed with nutrient-dense ingredients and is perfect for a cozy dinner (Oh, and it makes for yummy leftovers too).
Ingredients (Serves 4-6):
1 tablespoon olive oil or vegetable broth (for oil-free sautéing)
1 medium yellow onion, diced
3 garlic cloves, minced
2 medium sweet potatoes, peeled and diced
2 medium carrots, sliced
1 cup dried lentils (green or brown), rinsed
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon ground turmeric
1/4 teaspoon chili flakes (optional, for heat)
6 cups low-sodium vegetable broth
1 can (14 oz) diced tomatoes (no salt added)
2 cups chopped kale or spinach
Juice of 1/2 lemon (optional, for brightness)
Salt and pepper to taste
Instructions:
Sauté the Aromatics: Heat the olive oil or vegetable broth in a large pot over medium heat. Add the onion and garlic, sautéing until fragrant and translucent, about 3–5 minutes.
Add the Veggies and Spices: Stir in the sweet potatoes, carrots, cumin, smoked paprika, turmeric, and chili flakes (if using). Cook for 2–3 minutes to toast the spices.
Incorporate Lentils and Broth: Add the rinsed lentils, vegetable broth, and diced tomatoes. Stir to combine, bring to a boil, then reduce the heat to low. Cover and simmer for 25–30 minutes, stirring occasionally, until the lentils and vegetables are tender.
Finish with Greens: Stir in the chopped kale or spinach and let it wilt for 2–3 minutes. Taste and adjust seasoning with salt, pepper, and a squeeze of lemon juice if desired.
Serve and Enjoy: Ladle the stew into bowls and enjoy warm. It pairs beautifully with a slice of crusty whole-grain bread or over a bed of quinoa for extra protein.
Anti-Inflammatory MINDSET
"Talk to yourself like you would to someone you love." — Brené Brown
I don't know about you, but I love getting rid of stuff – decluttering my space.
But, sometimes we need to declutter our inner dialogue. If your inner dialogue were a physical space, would it feel like a tidy, peaceful sanctuary — or a cluttered, chaotic mess?
Often, it’s the latter. Negative thoughts especially can weigh us down, undermine progress, and add unnecessary stress to life.
Here’s how to declutter your inner dialogue:
Notice the Negativity:Pay attention to when your inner voice is critical or self-doubting. When it is, pause and recognize that thought for what it is: unhelpful clutter.
Replace It with Empowering Thoughts: Instead of negativity, shift your perspective with affirmations that support your goals.