Anti-Inflammatory Friday 5-31-2024

It's hard to believe, but my baby boy turns five today... I truly believe time passes faster with each year.
​​And it reminds me to be present in every moment, because, as corny as it may sound, there will never be another moment exactly like it again.
So, today I'm celebrating my youngest turning five! What moment are you celebrating today? (It doesn't have to be a birthday.)

Anti-Inflammatory MINDSET

Being fully present in every (okay, let's be practical... most) situation(s) is easier said than applied. With so many responsibilities and things to do, you can be a thousand other places mentally even though your body is physically present. 
So, let's cover one way we can be fully present in a few common areas.
Eating: Slow down during meals to fully experience the tastes, textures, and aromas of your food. Mindful eating helps improve digestion and satisfaction with meals, which can reduce stress-induced inflammation. Focus on the act of eating without distractions like TV or smartphones.
Physical Activity: Whether you're walking, doing yoga, or engaging in more vigorous exercise, be fully present. Notice the movement of your body, the sensation of your breath, and the environment around you. This not only makes the activity more enjoyable but can also increase its effectiveness in reducing stress and inflammation.
Technology Use: Be intentional about your use of technology. Schedule specific times for checking emails or social media, and use apps that encourage mindfulness and meditation. This helps prevent the constant influx of information that can lead to mental clutter and stress.
Small Joys: Make it a habit to notice and savor the small joys and victories each day. Whether it's a sunny morning, a delicious piece of fruit, or a pleasant conversation, paying attention to these moments can significantly enhance your mood and decrease stress levels.

Anti-Inflammatory HEALTH TIP

Micro-Meditation for Stress Relief and Anti-Inflammation: In today's fast-paced world, finding time for lengthy meditation sessions can be challenging. Micro-meditation offers a practical solution by allowing you to incorporate brief moments of mindfulness into your day, which can significantly reduce stress and inflammation.
What is Micro-Meditation?
Micro-meditation involves short, focused periods of meditation ranging from 30 seconds to a few minutes. 
How to Practice Micro-Meditation:
Choose Your Focus: Select a simple focus for your meditation, such as your breath, a visual object, or a mantra. This could be the sensation of air entering and exiting your nostrils or silently repeating a calming word or phrase.
Set the Duration: Decide how long you will meditate. Even 30 seconds can be effective. You might use a timer on your phone or watch to keep track without distraction.
Find the Moment: Identify opportunities throughout your day for these mini-sessions. Good times might include before starting your car, after hanging up a phone call, or while waiting for a computer to boot up.
Practice Regularly: The key to micro-meditation is regularity. Aim to incorporate multiple sessions throughout your day. The more frequently you practice, the more natural it will become and the greater the benefits.
Return Gently: When your timer ends or you feel ready to conclude, gently bring your attention back to your surroundings and proceed with your activities. Notice if you feel more relaxed or centered.
Remember: Every little moment of mindfulness counts. Incorporating micro-meditation into your daily routine can be a small step with a big impact on your overall health and well-being.

Anti-Inflammatory RECIPE

Moroccan Spiced Vegetable Tagine
Serves: 4

Ingredients:

• 1 large onion, finely chopped

• 2 cloves garlic, minced

• 1 tablespoon olive oil

• 1 teaspoon ground cumin

• 1 teaspoon ground coriander

• 1/2 teaspoon ground cinnamon

• 1/4 teaspoon ground turmeric

• 1/4 teaspoon ground ginger

• Pinch of cayenne pepper (optional, adjust to taste)

• 1 large sweet potato, peeled and cubed

• 2 carrots, peeled and sliced

• 1 zucchini, cubed

• 1 bell pepper, color of choice, chopped

• 1 cup butternut squash, cubed

• 1 can (14 oz) diced tomatoes

• 1 can (14 oz) chickpeas, drained and rinsed

• 3 cups vegetable broth

• Salt and black pepper to taste

• Fresh cilantro or parsley, chopped for garnish

• Toasted almonds or sesame seeds for crunch

Instructions:
Prepare the Base: Heat the olive oil in a large pot or tagine over medium heat. Add the onion and garlic and sauté until they are translucent and fragrant.
Spice It Up: Add cumin, coriander, cinnamon, turmeric, ginger, and cayenne pepper to the pot. Stir well to coat the onion and garlic, letting the spices toast slightly until aromatic, about 1 minute.
Vegetables and Simmer: Add the sweet potato, carrots, zucchini, bell pepper, and butternut squash to the pot. Stir until everything is nicely coated with the spices.
Pour in the diced tomatoes and their juices along with the chickpeas and vegetable broth. Bring the mixture to a boil, then reduce the heat and simmer, covered, for about 20-25 minutes, or until the vegetables are tender.
Final Touches: Season the tagine with salt and black pepper to taste. Let it simmer uncovered for a few more minutes if you prefer a thicker sauce.
Serve: Ladle the vegetable tagine into bowls. Garnish with chopped cilantro or parsley and a sprinkle of toasted almonds or sesame seeds for added texture and flavor.

Anti-Inflammatory MOTIVATION

"What you see and what you hear depends a great deal on where you are standing. It also depends on what sort of person you are." – C.S. Lewis

I think C.S. Lewis would agree: If you change your viewpoint, you change your world.
But it’s easy to feel stuck when we're looking at things from the same position, both literally and figuratively. I want to challenge you to shift your perspective – a simple strategy to refresh your mindset and uncover new possibilities.
How do you shift your perspective? Here are 3 ways to help you get started...
1. Physically Change Your Environment: Sometimes, all it takes is a change of scenery to see a problem or situation differently. If you’re wrestling with an issue at work or home, try moving to a different space. Go for a walk outside, sit in a different room, or rearrange your workspace. The new environment can stimulate your brain in new ways and lead to insights that weren’t apparent before.
2. Seek Out New Experiences: Engage in an activity you wouldn’t usually try, or visit a place you’ve never been before. New experiences can dramatically alter how you view everyday situations by providing a fresh set of eyes on what seems to be ordinary or unsolvable.
3. Reverse Your Role: If you're in a conflict or a challenging situation, try to see the issue from the other person’s perspective. Imagine what concerns and desires they might have. This exercise can not only lead to a deeper understanding but also foster empathy and smoother interactions.
Remember: a small shift in perspective can lead to monumental changes in outcomes.