Anti-Inflammatory Friday 12-13-2024
I'm going to be completely honest with you... I don't love the colder months.
It's right about now I ask my husband: Why do we live in the Midwest?
But these shorter (and colder) days give us a gentle nudge to slow down. It’s a time to embrace the stillness, to lean into the quiet moments, and to find warmth – not just in a cup of tea or a cozy blanket, but in the small rituals that bring joy.
In Danish culture, this is the essence of hygge: a celebration of simplicity, comfort, and togetherness. It’s lighting a candle at dinner, enjoying a warm bowl of soup, or sharing a quiet laugh with loved ones.
Hygge teaches us that even in the darkest days, we can create light by cherishing the little things.
Anti-Inflammatory HEALTH TIP
Hygge and the Gift of Sleep
Perfectly aligned with the spirit of hygge, let's talk about one of the ultimate acts of self-care: sleep.
Getting restful sleep doesn't just prevent you from feeling groggy.
Why Sleep Matters for Inflammation: During sleep, your body works hard to reduce inflammation by repairing tissues, balancing hormones, regulating your immune system – your brain even runs a waste management process.
Hygge-Inspired Tips for Better Sleep:
1. Create a Sleep Sanctuary: Think soft lighting, a comfortable mattress, and breathable bedding. Avoid blue light from screens at least an hour before bed. Instead, embrace the calming glow of dim lamps.
2. Savor a Soothing Evening Ritual: Just as hygge celebrates small pleasures, wind down with a cup of chamomile tea or a good book. These rituals signal your body that it’s time to rest.
Your Special INVITATION
I’m inviting you to join me for the 2025 Free to Thrive Retreat happening June 9th-14th at the stunning Imiloa Institute in Costa Rica.
Here’s what’s waiting for you:
✨ Expert Coaching: Nutrition, mindset, and habit transformation.
🍍 Gourmet Meals: Anti-inflammatory and chef-prepared for optimal nourishment.
🏝️ Luxurious Accommodations: The ultimate tropical escape.
❤️ Connection: A supportive community of women on the same journey.
Spots are very limited, and I’d love for you to be part of this incredible experience.
Click here to learn more and secure your spot today.
Anti-Inflammatory RECIPE
Spiced Sweet Potato Chili
Ingredients:
1 tablespoon olive oil (or use vegetable broth for an oil-free option)
1 medium onion, diced
3 garlic cloves, minced
1 medium sweet potato, peeled and diced
1 red bell pepper, diced
1 can (15 oz) black beans, rinsed and drained
1 can (15 oz) kidney beans, rinsed and drained
1 can (15 oz) diced tomatoes (with their juice)
1 cup vegetable broth
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon chili powder (or to taste)
1/2 teaspoon ground cinnamon
1/4 teaspoon cayenne pepper (optional, for heat)
Salt and black pepper to taste
Fresh cilantro and avocado slices (for garnish)
Instructions:
1. Sauté the Aromatics: Heat the olive oil or broth in a large pot over medium heat. Add the onion and garlic, and sauté until softened, about 3 minutes.
2. Add the Vegetables: Stir in the diced sweet potato and red bell pepper. Cook for another 3–4 minutes, letting them soften slightly.
3. Combine the Beans and Tomatoes: Add the black beans, kidney beans, diced tomatoes, and vegetable broth to the pot. Stir to combine.
4. Season and Simmer: Add the cumin, smoked paprika, chili powder, cinnamon, cayenne pepper (if using), salt, and black pepper. Stir well. Bring the chili to a boil, then reduce the heat to low. Cover and simmer for 20–25 minutes, or until the sweet potato is tender.
5. Taste and Adjust: Taste the chili and adjust the seasonings as needed. If it’s too thick, add a splash more vegetable broth.
6. Serve: Ladle the chili into bowls and garnish with fresh cilantro and avocado slices. Serve with a side of cornbread or whole-grain crackers for a complete meal.