Anti-Inflammatory Friday 11-1-2024

November is National Gratitude Month. It might sound like a nice little tradition, there’s real power behind it.

Science shows that a regular gratitude practice can improve everything from sleep to stress levels – both major players in reducing inflammation.

So, as we step into November, let’s embrace gratitude not just as a feel-good habit but as a tool that can truly impact our health.

Anti-Inflammatory HEALTH TIP

Prioritize Quality Sleep as Days Get Shorter

A recent study found that sleeping 6 hours per night was associated with a 27% increase in inflammatory markers (compared to sleeping 7–8 hours). 

With less daylight, your body naturally craves more rest. Give yourself the gift of consistent, quality sleep by setting a regular bedtime.

Tip: Create a simple wind-down routine 30 minutes before bed – dim the lights, sip herbal tea, or read a book to encourage your body to relax.

Anti-Inflammatory RECIPE

Cauliflower and Sweet Potato Curry

Servings: 4

Ingredients:

• 1 tablespoon olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon curry powder
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground cumin
• 1/2 teaspoon cinnamon (optional, for extra warmth)
• 1 large sweet potato, peeled and cubed
• 1 small head of cauliflower, cut into florets
• 1 can (14 oz) coconut milk (or light coconut milk)
• 1 cup vegetable broth
• Salt and pepper to taste
• Fresh spinach or kale (optional, for added greens)
• Fresh cilantro, for garnish
• Cooked brown rice or quinoa, for serving

Directions:

1. Sauté Aromatics: In a large pot, heat the olive oil over medium heat. Add the onion and cook until soft, about 5 minutes. Stir in the garlic and ginger, cooking for another minute until fragrant.

2. Add Spices: Add curry powder, turmeric, cumin, and cinnamon (if using). Stir well to coat the onions, garlic, and ginger with the spices, cooking for 1–2 minutes.

3. Add Vegetables: Add the cubed sweet potato and cauliflower florets, stirring to combine.

4. Simmer: Pour in the coconut milk and vegetable broth. Stir well and bring to a gentle simmer. Cover and cook for about 20–25 minutes, or until the sweet potato is tender.

5. Optional Greens: Stir in a handful of fresh spinach or kale just before serving for added nutrients.

6. Serve: Season with salt and pepper to taste. Serve over cooked brown rice or quinoa and garnish with fresh cilantro.

Anti-Inflammatory MINDSET

“Gratitude is a currency that we can mint for ourselves, and spend without fear of bankruptcy.” — Fred De Witt Van Amburgh

In light of National Gratitude Month, take a moment each day to recognize even the smallest things you’re thankful for.

Whether it’s your morning cup of coffee, the fresh air on a morning walk, or just a good laugh, these little moments of gratitude add up.

And when you stop to recognize them, I've found they create a ripple effect that impacts every part of your life.

Action step: Take ten seconds and write down the first thing that comes to mind that you're grateful for.