Anti-Inflammatory Friday 4-12-2024

“Sweet April showers, Do spring May flowers.” - Thomas Tusser
Whether rain or shine, early morning or late afternoon, I hope you're having a great Friday.

Anti-Inflammatory MINDSET

A loop, by definition, is something that leads to another thing. With a gratitude loop, one good thing leads to another good thing.

Start or end your day by listing three things you're grateful for – it could be as simple as the ability to walk, the availability of fresh produce, or even the progress you've made (no matter how small).

This simple practice will strengthen your association between gratitude and health, and increases your motivation and contentment.

Anti-Inflammatory HEALTH TIP

One of my favorite things about spring is that I get to enjoy walks again without multiple layers. I take every chance I get to be outside.

One of the easiest ways to add some extra movement to your day is to take "active meetings." If you have a meeting, catch-up, or phone call, suggest doing it over a walk.
If that's not possible, then do it standing rather than sitting. Not only does standing provide extra movement, it's shown to burn 3x more calories and improve cardiovascular health.

Anti-Inflammatory RECIPE

Spiced Blueberry and Chia Pudding
Serves: 4

Ingredients:
For the Chia Pudding:

• 1/4 cup chia seeds

• 1 cup unsweetened almond milk

• 1 tablespoon maple syrup (adjust to taste)

• 1/2 teaspoon vanilla extract

• 1/2 teaspoon ground cinnamon

• 1/4 teaspoon ground turmeric

• A pinch of black pepper (to improve turmeric absorption)

For the Blueberry Compote:

• 2 cups fresh or frozen blueberries

• 2 tablespoons water

• 1 tablespoon maple syrup

• 1/2 teaspoon ground ginger

Toppings (Optional):

• Fresh blueberries

• A sprinkle of hemp seeds

• Mint leaves for garnish

Instructions:

1. Prepare the Chia Pudding: In a bowl, combine chia seeds, almond milk, maple syrup, vanilla extract, cinnamon, turmeric, and black pepper. Whisk well to ensure the mixture is well combined and the chia seeds are evenly distributed. Let it sit for 5 minutes, then whisk again to break up any clumps. Cover and refrigerate for at least 2 hours, or overnight, until it achieves a pudding-like consistency.

2. Make the Blueberry Compote: In a small saucepan over medium heat, combine the blueberries, water, maple syrup, and ground ginger. Cook for about 10 minutes, stirring occasionally, until the blueberries have softened and the mixture has thickened slightly. Allow to cool to room temperature, then refrigerate until ready to use.

3. Assemble the Dessert: Once the chia pudding has set, give it a good stir to ensure the texture is consistent throughout. Spoon the pudding into serving glasses or bowls, layering with the blueberry compote. Top with fresh blueberries, a sprinkle of hemp seeds, and mint leaves for garnish.

Anti-Inflammatory MOTIVATION

"It seems that the more places I see and experience, the bigger I realize the world to be. The more I become aware of, the more I realize how relatively little I know of it, how many places I have still to go, how much more there is to learn." - Anthony Bourdain
Life can become mundane without new experiences. Food is one of the best ways to add some spice (pun intended) into your life. But that doesn't mean you need to jet-set around the globe like Anthony Bourdain.
The next time you're at the grocery store, try some new produce you've never had. Can't decide what to choose? Ask the employee working in the produce section for an idea.
And don't keep it to yourself: Snap a picture of that Insta-worthy produce and tag me (@KaraSwanson) – I'd love to see what you find!