Anti-Inflammatory Friday 1-3-2025
Happy New Year, friend! 🎉
Before you take another step into 2025, stop...
And ask yourself:
1. What are you thankful for about 2024?
2. What do you want to continue doing in 2025?
3. And what do you want to leave behind in 2024?
This simple exercise will help you focus on what truly matters.
Anti-Inflammatory HEALTH TIP
The “Holiday” Reset ♻️
After the holidays it can be difficult to "get back into it."
But as the decorations come down and routines return, there’s the good news:
You don’t need a “clean slate” or extreme detox to feel better. Your body just needs gentle, consistent care to find its balance again.
Here’s how to reset without guilt:
1. Hydrate first: Start each morning with a glass of water to rehydrate and flush out toxins.
2. Prioritize real food: Lean into simple, nourishing meals made from fresh, whole ingredients. Think whole grains, veggies, greens, beans, and fruit!
3. Move your body: Even a short walk or light stretching can help you shake off that sluggish feeling.
Remember, it’s not about undoing the holidays; it’s about steering yourself back toward balance.
Anti-Inflammatory RECIPE
Berry-Chia Breakfast Parfait
Serves 2
This yummy parfait is the perfect way to start your day with an anti-inflammatory boost.
Ingredients:
1/4 cup chia seeds
1 cup unsweetened plant-based milk (almond, oat, or coconut work well)
1 teaspoon pure maple syrup (optional, for sweetness)
1/2 teaspoon vanilla extract
1 cup unsweetened plant-based yogurt
1 cup mixed berries (e.g., blueberries, raspberries, and strawberries)
2 tablespoons granola (optional, for crunch)
Instructions:
1. Prepare the Chia Pudding: In a bowl or jar, combine the chia seeds, plant-based milk, maple syrup (if using), and vanilla extract. Stir well to ensure the seeds don’t clump. Let it sit for 5–10 minutes, then stir again to distribute the seeds evenly. Cover and refrigerate for at least 2 hours or overnight until it forms a pudding-like consistency.
2. Assemble the Parfaits: In two glasses or bowls, layer the chia pudding, plant-based yogurt, and mixed berries. Repeat the layers until the glasses are filled.
3. Add the Finishing Touch: Top each parfait with a sprinkle of granola for added texture and crunch, if desired.
Anti-Inflammatory MINDSET
"Do what you can, with what you have, where you are." — Theodore Roosevelt
Far-off goals can feel daunting or even unattainable. That's where seasonal (or quarterly) goals come in.
Three-month increments allow you to adapt to changes, frequently celebrate progress, and build momentum without the pressure of perfection.
Here's how:
1. Pick one or two: For the next three months, focus on something like improving your sleep routine or adding more fruits and veggies into your week.
2. Reassess each season: Reflect at the end of each quarter. What worked? What didn’t? What needs adjusting?
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The beauty of this approach is that it turns long-term aspirations into tangible, actionable steps.