Anti-Inflammatory Friday 12-20-2024
It's almost here...
Winter Solstice: a.k.a. the shortest day of the year (December 21st). While it might seem like just another cold, dark day, the solstice is a reminder of nature’s quiet promise: brighter days are ahead.
It's a busy time of year. But let’s take a cue from the solstice: find light in small moments and trust in the steady, subtle shift toward brighter days ahead – literally and figuratively.
Anti-Inflammatory HEALTH TIP
Sip on Something Golden
This time of year, we often cozy up with hot cocoa and chai lattes. But what if you added a new warm, soothing drink to your rotation – one that’s not just delicious but packed with anti-inflammatory benefits?
Enter golden milk, a traditional Ayurvedic drink made with turmeric, soy milk (or plant-based milk), and spices like cinnamon, ginger, and black pepper.
The secret is turmeric’s active compound, curcumin, an absolute powerhouse for reducing inflammation and boosting the immune system.
To make golden milk at home: Heat your favorite unsweetened plant-based milk with a teaspoon of turmeric, a pinch of black pepper (which enhances curcumin absorption), and a dash of cinnamon or ginger for added flavor. Sweeten with a drizzle of maple syrup if you like.
Anti-Inflammatory RECIPE
Holiday Butternut Squash Risotto
This creamy and festive risotto is comforting, nourishing, and anti-inflammatory –perfect for the holiday table.
Ingredients:
1 medium butternut squash, peeled and cubed
2 tablespoons olive oil (divided)
Salt and black pepper to taste
1 small onion, finely diced
2 garlic cloves, minced
1 cup Arborio rice
4 cups vegetable broth (warmed)
1/4 cup nutritional yeast
1/4 teaspoon ground nutmeg
1 tablespoon fresh sage, chopped (or 1 teaspoon dried sage)
Optional: Pomegranate seeds and toasted pecans for garnish
Instructions:
1. Roast the Butternut Squash:
Preheat your oven to 400°F (200°C). Toss the butternut squash cubes with 1 tablespoon of olive oil, salt, and pepper. Spread evenly on a baking sheet and roast for 25–30 minutes, or until tender and caramelized. Set aside.
2. Prepare the Risotto Base:
In a large pot or deep skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the diced onion and sauté for 3–4 minutes until translucent. Stir in the garlic and cook for another minute.
3. Cook the Risotto:
Add the Arborio rice to the pot, stirring to coat it in the oil and toast lightly (about 1 minute). Begin adding the warmed vegetable broth, one ladleful at a time, stirring frequently and allowing the liquid to absorb before adding more. Continue this process for about 20 minutes, until the rice is creamy and tender.
4. Incorporate the Butternut Squash:
Mash half of the roasted butternut squash with a fork and stir it into the risotto for added creaminess. Leave the remaining cubes intact and fold them in gently for texture. Stir in the nutritional yeast, ground nutmeg, and chopped sage.
5. Season and Serve:
Taste the risotto and adjust the seasoning with salt and pepper as needed. Serve warm, garnished with pomegranate seeds and toasted pecans for a festive touch.
Anti-Inflammatory MINDSET
"Success is the sum of small efforts, repeated day in and day out." — Robert Collier
Instead of setting rigid goals for each day, try planning for the week as a whole.
For example:
Instead of: Aiming to run a mile every day...
Do this: Set a weekly goal of running 7 miles.
If life throws you a curveball one day, you won’t feel defeated – you’ll know you can make it up later in the week.
This approach allows for flexibility, reduces stress, and helps you stay consistent over time – key factors for maintaining both mental and physical health.
By zooming out and looking at the bigger picture, you’re building habits that work with your life, not against it.