Anti-Inflammatory Friday 6-14-2024

In case we needed another reason to love fiber, scientists from Xi'an Jiaotong University in China published a study last week demonstrating fruit, veggies, greens, and whole grains' positive effect on preventing heart failure.
If you need plans tomorrow morning, hit up your local farmers market!

Anti-Inflammatory MINDSET

I don't know about you, but I love being outside as much as possible. And for good reason: spending time in nature benefits your mental and physical health.
Research shows that spending time in nature lowers cortisol levels.
And it doesn't take much: 20 minutes in nature can significantly reduce cortisol levels. If you don't have 20 minutes, even a few minutes can have calming effects.

Anti-Inflammatory HEALTH TIP

If you haven't heard, the US has been astir with the benefits of cold therapy for some time now. If you're interested in this health trend but you don't want to submerge your body in a tub of ice, there's an easier way.
A simple (and effective) method is to end your showers with 30 seconds of cold water. This not only invigorates the body but can also help reduce inflammation, stimulate antioxidant production, improve circulation, boost your immune system, and even enhance your mood.
If you give it a try, let me know what you think.

Anti-Inflammatory RECIPE

Quinoa-Stuffed Bell Peppers
Serves: 4

Ingredients:

• 4 large bell peppers (any color)

• 1 cup quinoa

• 2 cups vegetable broth

• 1 tablespoon olive oil

• 1 small red onion, finely chopped

• 2 cloves garlic, minced

• 1 can (15 oz) black beans, drained and rinsed

• 1 cup corn kernels (fresh or frozen)

• 1 cup cherry tomatoes, halved

• 1 teaspoon ground cumin

• 1 teaspoon ground paprika

• 1/2 teaspoon ground turmeric

• Salt and pepper, to taste

• 1/4 cup fresh cilantro, chopped

• 1 avocado, diced (optional, for serving)

• Lime wedges (optional, for serving)

Instructions:

• Preheat the Oven: Preheat your oven to 375°F (190°C).

• Prepare the Bell Peppers: Cut the tops off the bell peppers and remove the seeds and membranes. Set the peppers aside.

• Cook the Quinoa: Rinse the quinoa under cold water. In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce the heat, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff with a fork and set aside.

• Sauté the Vegetables: In a large skillet, heat the olive oil over medium heat. Add the red onion and garlic and sauté until the onion is translucent, about 5 minutes. Then, add the black beans, corn, cherry tomatoes, cumin, paprika, and turmeric to the skillet. Cook, stirring occasionally, for about 5 minutes. Season with salt and pepper to taste.

• Mix the Filling: In a large bowl, combine the cooked quinoa with the sautéed vegetable mixture. Stir in the fresh cilantro.

• Stuff the Peppers: Stuff each bell pepper with the quinoa and vegetable mixture. Place the stuffed peppers upright in a baking dish.

• Bake: Cover the baking dish with foil and bake in the preheated oven for 30 minutes. Remove the foil and bake for an additional 10-15 minutes, until the peppers are tender.

• Serve: Remove the peppers from the oven and let them cool slightly before serving. Top with diced avocado and serve with lime wedges, if desired.

Anti-Inflammatory MOTIVATION

"I have no special talent. I am only passionately curious." – Albert Einstein
Curiosity is truly a power. If you left yours behind in childhood starting, I encourage you to pick it back up.
Curiosity is the engine that drives lifelong learning. By nurturing your natural curiosity, you can discover new passions, stay engaged, and continuously expand your horizons.
How to cultivate curiosity:

• Follow Your Interests: Pursue topics and activities that genuinely interest you. Your enthusiasm will make learning enjoyable and more effective.

• Explore New Topics: Don’t be afraid to step outside your comfort zone. Exploring new subjects can lead to unexpected discoveries and new interests.

• Stay Inquisitive: Ask questions and try to understand how things work. Curiosity leads to deeper understanding and innovation.

Remember:Curiosity keeps your mind young and vibrant. Let your curiosity guide you on a lifelong journey of discovery and learning.