Anti-Inflammatory Friday 5-24-2024
We just got back from a memory-making time together as a family in Mexico. Now, rarely do I think of family trips as a relaxing time (no offense to my children) – they're family trips, not vacations 😉
But the past 5 days together we're so refreshing! And it was because I went into it with a different mindset.
Anti-Inflammatory MINDSET
Vacation is often seen as a chance to indulge – and I'm all for intentional indulgence – but what if instead, you saw it as an opportunity to invest and restore? Investing in your family as well as investing in your physical and mental well-being...
Here's what I mean.
Incorporate Physical Activity into Your Itinerary: Plan activities that involve movement and nature, such as hiking, paddle boarding, or just doing more walking. In Mexico, we walked and walked and intentionally walked some more.
Mindful Eating and Trying New Things: It’s tempting to overindulge on vacation and throw everything out the window. Instead, stick to a pre-determined set of non-negotiables to create a framework for your day. Then, take the opportunity to experience local, fresh, and new options you may not have access to.
We were at an all-inclusive, so I encouraged the kids to try as many new options as possible. It was always fun to see their response.
Digital Detox: Reduce your screen time, not for the sake of simply cutting back. Instead, take the opportunity to talk. Several times on the trip we ordered room service and talked about our favorite part of the day or did an activity that forced family mom
Anti-Inflammatory HEALTH TIP
Vacations often offer a break from our routines, presenting a perfect opportunity to reset our habits, especially those related to our health. Use your time away as a chance to revitalize your commitment to an anti-inflammatory lifestyle in a fun and relaxing setting.
Here are a few ways I like to promote this kind of mindset:
Plan Ahead for Healthy Choices:
Before you go, do a little research to find where you can access fresh, local, and anti-inflammatory foods.
Incorporate Local Cuisine:
Wherever you're vacationing, there's likely to be some local produce or superfoods that are beneficial for health. One of my favorite things is to try fresh, local fruits and veggies – so often these foods are packed with antioxidants and micronutrients.
Stay Active with Enjoyable Activities:
Choose activities that are fun and keep you moving (bonus points if they're outdoors). Whether it’s exploring a new city on foot, or taking part in a local dance class, find fun ways to stay active.
Use Downtime for Mindfully:
Utilize the extra free time to engage in mindfulness practices that you might skip during a hectic routine at home. Practice meditation, deep breathing, or just stretch together as a family (we did a little of this during our layover on the way home last night).
Anti-Inflammatory RECIPE
Here’s a simple, delicious, and convenient on-the-go snack recipe.
Turmeric Spiced Nuts and Seeds Mix
Serves: 4-6
Ingredients:
1 cup raw almonds
1 cup raw walnuts
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
2 tablespoons olive oil
1 teaspoon ground turmeric
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon black pepper (to enhance turmeric absorption)
1/2 teaspoon sea salt
Instructions:
Preheat your oven to 325°F (163°C).
Prepare the Spice Mix: In a small bowl, combine the ground turmeric, cinnamon, ginger, black pepper, and sea salt. Mix these spices together until well combined.
Mix Nuts and Seeds with Spice Mix: In a larger mixing bowl, combine the almonds, walnuts, pumpkin seeds, and sunflower seeds. Drizzle the olive oil over the nuts and seeds, then sprinkle the spice mix over them. Toss well to ensure that all the nuts and seeds are evenly coated with the oil and spice mix.
Bake: Spread the spiced nuts and seeds mixture evenly on a baking sheet lined with parchment paper.
Bake in the preheated oven for about 10-15 minutes, stirring halfway through, until the nuts and seeds are lightly toasted and aromatic. Be careful to watch them closely to prevent burning.
Cool and Store: Remove the baking sheet from the oven and allow the nuts and seeds mix to cool completely on the tray.
Once cooled, transfer the mix to an airtight container. It can be stored at room temperature for up to two weeks.
Anti-Inflammatory MOTIVATION
"It's better to look ahead and prepare than to look back and regret." - Jackie Joyner-Kersee, Olympic Track and Field Athlete
I'm sure you've noticed by now that we don't reach our goals by accident. If you want to give yourself the best chance possible, then let me give four simple tips that have had a powerful impact on my goal achievement:
Set CLEAR Goals: Define clear, actionable objectives for what you want to achieve. Having a clear target gives you a specific point to focus your efforts on.
Plan for Obstacles: We like to think the path to achieving the goal will be lined with daisies. However, it's important to anticipate potential challenges that could arise as you work towards your goals. Think about the obstacles that could derail your progress and plan strategies to overcome them. This could involve adjusting timelines, acquiring additional resources, or seeking advice from mentors.
Regular Reviews: Set regular intervals to review your progress towards your goals. This helps you stay on track and make necessary adjustments to your strategies. Reflecting on what’s working and what isn’t allows you to refine your approach continuously.
Visualize Success: Spend time visualizing achieving your goals. This mental rehearsal can boost your confidence and help cement your commitment to your objectives. Visualization is a powerful tool that aligns your subconscious with your conscious efforts.
Anti-Inflammatory THINGS I'M LOVING
It's not often I put my stamp of approval on pre-packaged snacks. But I was just notified by one of my favorite food brands that they're coming out with another delicious treat.
If you're not familiar with Siete Foods, it's time I introduce you:)
Everything they make is both delicious and made with quality ingredients. From their grain-free tortilla chips to their dairy-free queso, and yes, their Mexican Wedding Cookies, everything they make is a celebration of flavor!
If you're new to Siete (or need to restock), go check them out.