Anti-Inflammatory Friday 10-4-2024
Happy Friday!
Today, we're talking about:
🍎 The benefits of apples
🍏 A yummy apple-inspired treat
🙋♀️ And the importance of asking yourself better questions
Anti-Inflammatory HEALTH TIP
🍎 Ever wondered where the expression “an apple a day keeps the doctor away” comes from?
It comes from 19th-century Wales. The original phrase was: “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.”
It might sound a little outdated, but turns out the science backs up the advice. Apples are great for boosting your immune system.
One of the key compounds that make apples so healthy is quercetin: an antioxidant packed with anti-inflammatory and immune-supporting properties. It helps make your body more resilient against colds and other illnesses common this time of year.
Apples are also high in fiber, especially pectin: It's a prebiotic that feeds the good bacteria in your gut. Gut health is key for reducing inflammation. So, supporting your gut is important for overall health & immune strength.
Now that we know the benefits of apples, let's talk about how to find another chance to add them to your day (checkout the recipe below).
Anti-Inflammatory RECIPE
🍏 Apple & Date Bars
Description: Soft and chewy bars made with a date and apple filling and a nutty oat crust.
Serving: The recipe makes about 12 bars. Using an 8x8-inch pan and cutting them into even pieces is a good approach for achieving this serving size.
Ingredients:
Ingredients
For the Apple Date Filling:
• 3 large apples, peeled, cored, and chopped
• 1 cup Medjool dates, pitted and chopped (about 10-12 dates)
• 2 tablespoons lemon juice
• 1 teaspoon ground cinnamon
• 1/4 cup water (to help blend the filling)
For the Crust and Crumble:
• 1 1/2 cups rolled oats (use gluten-free oats if needed)
• 1 cup almond flour
• 1/4 cup almond butter (or any other nut/seed butter of choice)
• 1/4 cup maple syrup
• 1/4 teaspoon salt
• 1 teaspoon vanilla extract
Instructions
1. Prepare the Filling:
• Combine the chopped apples, Medjool dates, lemon juice, cinnamon, and water in a medium saucepan.
• Cook over medium heat for about 10-12 minutes, stirring occasionally, until the apples are soft and the dates have broken down, creating a thick, jam-like consistency.
• Remove from heat and let the mixture cool slightly.
2. Make the Crust and Crumble:
• Preheat the oven to 350°F (175°C) and line an 8x8-inch baking dish with parchment paper.
• In a large bowl, mix the rolled oats, almond flour, almond butter, maple syrup, salt, and vanilla extract until a crumbly dough forms.
• Press half of the mixture firmly into the bottom of the prepared baking dish to form an even crust.
3. Assemble and Bake:
• Spread the apple date filling evenly over the crust.
• Sprinkle the remaining oat mixture on top and gently press it down.
• Bake for 25-30 minutes, or until the top is golden brown.
• Allow to cool completely before cutting into bars.
Anti-Inflammatory MINDSET
“Don’t just ask yourself, ‘What do I want?’ Ask, ‘What is worth wanting?’” — James Clear
🙋♀️ Ask Yourself Better Questions
The questions you ask yourself shape your thinking and your reality. High-quality questions can help you gain clarity, identify blind spots, and inspire meaningful action.
When you ask surface-level questions — “Why does this always happen to me?” — you get answers that reinforce a negative mindset.
Instead, shift to empowering questions that challenge assumptions and prompt constructive solutions, such as “What’s one small thing I can do right now to move forward?”
Two of the most powerful questions to ask yourself regularly are:
• “What am I pretending not to know?” — This forces you to confront truths you're avoiding.
• “If I were advising a friend, what would I tell them to do?” — This removes emotional bias and allows you to view your situation objectively.