Anti-Inflammatory Friday 11-8-2024
The Thanksgiving Countdown has begun!
We’re officially two weeks away from the official day of Thanks!
Whether you’re prepping your menu or planning how to navigate the pie buffet, let’s focus on habits that keep us energized and feeling good for all the festivities ahead.
Anti-Inflammatory HEALTH TIP
The Power of Omega-3s: Beyond Fish Oil
Research shows that plant-based omega-3s from foods like chia seeds, walnuts, and flaxseeds are powerful for reducing inflammation and supporting brain health.
Here are three easy ways to incorporate them:
1. Smoothie Boost: Add a tablespoon of chia or ground flaxseeds to your morning smoothie for a fiber and omega-3 boost.
2. Salad Toppers: Sprinkle walnuts on salads for added crunch and a dose of healthy fats.
3. Oatmeal Add-In: Stir ground flaxseeds or chia seeds into your oatmeal for a creamy texture and extra nutrients.
Anti-Inflammatory RECIPE
Herb-Infused Butternut Squash Soup
This creamy butternut squash soup is rich in anti-inflammatory ingredients, warming herbs, and seasonal flavor.
It's perfect as a comforting Thanksgiving starter!
Ingredients:
• 1 large butternut squash, peeled, seeded, and cubed
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup canned coconut milk (or other plant-based milk for creaminess)
• 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried thyme)
• 4–5 fresh sage leaves, chopped (or 1/2 teaspoon dried sage)
• 1/2 teaspoon ground ginger (optional, for added warmth)
• Fresh thyme or sage for garnish (optional)
Directions:
1. Roast the Squash: Preheat oven to 400°F (200°C). Toss the cubed butternut squash with olive oil, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes, or until the squash is tender and caramelized, stirring halfway through.
2. Sauté the Aromatics: In a large pot, heat a small drizzle of olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the garlic and cook for another minute until fragrant.
3. Combine Ingredients: Add the roasted squash to the pot, followed by the vegetable broth, coconut milk, thyme, sage, and ground ginger if using. Stir to combine.
4. Simmer: Bring the mixture to a simmer and let it cook for about 10–15 minutes to allow the flavors to meld.
5. Blend the Soup: Use an immersion blender to blend the soup until smooth and creamy. If you don’t have an immersion blender, transfer the soup in batches to a blender and blend until smooth. Adjust seasoning with more salt and pepper to taste.
6. Serve: Ladle the soup into bowls and garnish with a sprinkle of fresh thyme or sage if desired. Enjoy this comforting, herb-infused soup as a delicious, anti-inflammatory Thanksgiving starter.
Anti-Inflammatory MINDSET
“If you get tired, learn to rest, not to quit.” — Banksy
Instead of getting caught up in the season's hustle, what if you tried something different?
Embrace a slower pace.
Taking things one step at a time...
Savoring each moment...
And allowing yourself to be fully present will have powerful effects on your health.
Slowing down allows your body to unwind, lowering stress hormones and reducing inflammation.
This holiday season, carve out a few minutes each day to pause & embrace the present moment.