Anti-Inflammatory Friday 11-22-2024
On November 22, 1963, JFK encouraged us to reflect, unite, and be grateful. It's a message that's just as relevant today as it was 61 years ago.
So, I say this for both of us: This season, let's focus on the important things and not get overwhelmed by the lesser things.
Anti-Inflammatory HEALTH TIP
Did you know the pumpkin pie traces its origins back to 1600s?
It looked a little different back then. Before it became a Thanksgiving staple, Indigenous peoples introduced pumpkins to settlers, who turned them into a "dessert" by hollowing out the gourds and filling them with milk, honey, and spices.
It evolved and has stood the test of time for a reason.
Other than pumpkin pie being delicious, pumpkins are:
1. Rich in Antioxidants (like beta-carotene which neutralizes free radicals and reduces inflammation )
2. Boosts Immunity (The high Vitamin A content in pumpkin strengthens the immune system)
3. Supports Eye Health (lutein and zeaxanthin promote eye health)
4. Promotes Healthy Digestion (high fiber content supports gut health)
5. Heart-Healthy (the potassium regulates blood pressure and supports cardiovascular health)
6. Balances Blood Sugar (studies show it helps regulate blood sugar)
Tip: Stick to 70% or higher.
Anti-Inflammatory RECIPE
A Healthier Pumpkin Pie Recipe
Ingredients:
Crust:
• 1 1/2 cups almond flour
• 2 tablespoons coconut sugar (or maple sugar)
• 1/4 teaspoon salt
• 3 tablespoons melted coconut oil (or avocado oil)
• 1–2 tablespoons cold water (as needed)
Filling:
• 1 3/4 cups canned pumpkin purée (or freshly roasted pumpkin)
• 1 cup unsweetened almond milk (or any plant-based milk)
• 1/2 cup maple syrup
• 3 tablespoons cornstarch (or arrowroot powder)
• 1 teaspoon vanilla extract
• 1 1/2 teaspoons ground cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 1/4 teaspoon salt
Directions:
1. Prepare the Crust:
• Preheat your oven to 350°F (175°C).
• In a bowl, combine almond flour, coconut sugar, and salt.
• Add melted coconut oil and mix until crumbly. Add cold water, one tablespoon at a time, until the dough holds together when pressed.
• Press the dough evenly into a 9-inch pie pan, covering the bottom and sides. Use a fork to poke a few holes in the bottom.
• Pre-bake the crust for 10 minutes, then set aside to cool.
2. Make the Filling:
• In a large mixing bowl, whisk together pumpkin purée, almond milk, maple syrup, cornstarch, vanilla extract, cinnamon, ginger, nutmeg, cloves, and salt until smooth and well combined.
3. Assemble the Pie:
• Pour the filling into the pre-baked crust and smooth the top with a spatula.
• Bake for 50–55 minutes, or until the filling is set but slightly jiggly in the center. It will firm up as it cools.
4. Cool and Serve:
• Allow the pie to cool completely at room temperature, then refrigerate for at least 4 hours or overnight to set fully.
• Serve chilled or at room temperature, optionally topped with coconut whipped cream or a sprinkle of cinnamon.
Anti-Inflammatory MINDSET
“Enough is as good as a feast.” — Mary Poppins
Let's redefine what “enough” means.
This time of year, the word “enough” can feel tricky—especially when holiday feasts tempt us to overindulge. But what if we redefined “enough” as a way to nourish, not deplete, ourselves?
Enough doesn’t mean perfection or abundance. It’s about finding balance—eating until you’re satisfied, not stuffed, and creating holiday moments that feel meaningful, not overwhelming.
By embracing “enough,” you’re choosing to keep stress low, joy high, and your body and mind in a healthier, more balanced state.
This season, pause and ask yourself: What does enough look like for me?
And feel free to share what ENOUGH looks like for you.😊