Anti-Inflammatory Friday 4-26-2024

Happy Friday, friend! As April showers wane, it's the perfect reminder to spring into action this weekend.
Let's embrace the fresh blooms and new beginnings this season brings.

Anti-Inflammatory MINDSET

"It's hard to steer a parked car." As with anything, progress requires movement. But knowing where to move can be the hard part.
To get started, focus on the smallest possible movement. Don't overcomplicate it. Don't look at steps 2, 3, 4... look at the first step. Start there.

Anti-Inflammatory HEALTH TIP

N.E.A.T. (non-exercise activity thermogenesis) movement is this cool idea that you can get the benefit of exercise through everyday activity (like standing or walking).
But, you can take your NEAT game to the next level with of these ideas:
Vacuum Yoga: Perform a lunge each time you push the vacuum forward, engaging your leg muscles and core for stability. This turns a routine cleaning task into a strengthening workout.
Dish Dance: Put on your favorite upbeat music and add some dance moves while washing dishes or cooking. Twist and step side-to-side or do calf raises while standing at the sink, turning kitchen time into an opportunity to boost your heart rate and mood.
Commercial Break Workouts: During TV commercial breaks, don't just sit—move! Set a routine for each break, like jumping jacks or stretching.

Anti-Inflammatory RECIPE

Lemon Garlic Roasted Brussels Sprouts and Quinoa Salad
Serves: 4

Ingredients:

For the Salad:
1 cup quinoa (uncooked)

2 cups water

1 lb Brussels sprouts, trimmed and halved

2 tablespoons olive oil

4 cloves garlic, minced

Juice of 1 large lemon

Salt and pepper to taste

1/2 cup chopped walnuts

1/4 cup dried cranberries

For the Dressing:

3 tablespoons extra virgin olive oil

2 tablespoons apple cider vinegar

1 tablespoon Dijon mustard

1 tablespoon maple syrup

Salt and pepper to taste

Instructions:
Cook Quinoa:

1. Rinse quinoa under cold running water until the water runs clear.

2. In a medium saucepan, combine quinoa and water. Bring to a boil, then cover, reduce heat, and simmer for 15-20 minutes or until water is absorbed and quinoa is tender. Remove from heat and let sit covered for 5 minutes.

Roast Brussels Sprouts:

1. Preheat the oven to 400°F (200°C).

2. In a large mixing bowl, toss Brussels sprouts with olive oil, minced garlic, lemon juice, salt, and pepper.

3. Spread the Brussels sprouts on a baking sheet in a single layer. Roast in the preheated oven for about 20-25 minutes, until crisp on the outside and tender on the inside.

Prepare the Dressing:

In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, maple syrup, salt, and pepper until well combined.

Assemble the Salad:

1. In a large salad bowl, combine cooked quinoa, roasted Brussels sprouts, chopped walnuts, and dried cranberries.

2. Drizzle the dressing over the salad and toss to combine.

Serve:

Serve the salad warm or at room temperature. It can be garnished with additional lemon wedges or a sprinkle of fresh herbs like parsley if desired.

Anti-Inflammatory MOTIVATION

"Reflect upon your present blessings, of which every man has many — not on your past misfortunes, of which all men have some." - Charles Dickens
Instead of creating a list of future goals, make a "reverse bucket list" detailing all the accomplishments and positive steps you've already achieved in life and on your health journey.
Reflecting on past successes can boost your confidence and motivation, reminding you of how far you've come and what you're capable of in the future.