Anti-Inflammatory Friday 5-10-2024
It's May 10th... have you stopped to appreciate all the flowers provided by the April showers yet?
Anti-Inflammatory MINDSET
I'm a big journaler. It's one of the first things I do when I wake up. In the past few months, Noah has taken up the practice as well. But what people often see as a time-intensive practice, he has boiled down into a small, but effective dose.
Joy in 3, 2, 1
He calls his morning journal "Joy in 3, 2, 1." And it's pretty simple. He writes down 3 things he's thankful for from the previous day.
It's such a simple practice, but he says it's completely changed his perspective for the rest of the day.
Anti-Inflammatory HEALTH TIP
I don't know about you, but I rarely find myself eating alone these days.
But for the rare occasion you might get the chance to, I have a simple, but profoundly impactful practice for you to try.
Whether it's breakfast, lunch, dinner, or even a snack, see it as a mindful exercise. This means turning it into a moment of silence and awareness — away from the usual distractions like your phone, TV, or computer.
Here’s what you do:
Before you begin eating, take a moment to look at your food. Notice the colors and textures. If it’s a hot meal, appreciate the steam rising. If it’s a salad, observe the fresh, crisp ingredients. This is not just food; it’s a sensory experience waiting to be appreciated.
Chew slowly. Try to identify all the different flavors and textures in your mouth. Think about the ingredients that make up your meal. This not only enhances your appreciation but also helps in digesting the food better.
Pay attention to how you feel as you eat. Notice if the act of eating mindfully changes the pace at which you eat or your overall satisfaction with your meal. Are you feeling more fulfilled, less rushed?
This practice of removing distractions allows you to be fully present and mindful of what you are doing and putting into your body.
Anti-Inflammatory RECIPE
Cinnamon Spiced Baked Apples
Serves: 4
Ingredients:
4 large apples, such as Honeycrisp or Fuji
2 tablespoons of maple syrup
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 cup chopped walnuts
1/4 cup raisins
1 cup of apple juice or cider
Optional: A sprinkle of ground cloves for extra spice
Instructions:
Preheat your oven to 350°F (175°C).
Prepare the Apples: Core the apples, making sure to leave the bottom intact so that the fillings don’t fall out. Slice a small bit off the bottom of each apple if necessary so they stand upright in the baking dish.
Mix the Filling: In a small bowl, combine the maple syrup, cinnamon, nutmeg, chopped walnuts, and raisins. Mix well to incorporate all the spices and coat the nuts and raisins.
Stuff the Apples: Spoon the filling into the hollowed-out center of each apple, packing it down lightly until the apple is generously filled.
Stuff the Apples: Spoon the filling into the hollowed-out center of each apple, packing it down lightly until the apple is generously filled.
Arrange in Baking Dish: Place the stuffed apples in a baking dish that can comfortably hold them upright. Pour the apple juice or cider into the bottom of the dish around the apples. This will help to keep them moist while they bake.
Bake the Apples: Cover the dish with aluminum foil and bake in the preheated oven for about 45-50 minutes, or until the apples are soft and well cooked. Remove the foil in the last 10 minutes to allow the tops to get a bit crispy.
Serving: Serve the baked apples warm from the oven. They can be enjoyed as is or with a dollop of yogurt or a drizzle of extra maple syrup if a sweeter dessert is desired.
Anti-Inflammatory MOTIVATION
"The more you practice the art of thankfulness, the more you have to be thankful for." - Norman Vincent Peale
The practice of being thankful seems so simple, so elementary. But it's an often neglected thing and yet has such a profound impact when we take the time to do it.
You know what live streaming is. Well, today I encourage you to and livestream or record a video expressing what you're grateful for, even if you don't share it publicly. This simple act of verbalizing gratitude reinforces all you and I have to be thankful for.