Anti-Inflammatory Friday 7-19-2024

PSA for all you loving mamas: A recent study found that over 2/3 of kids' (teens and younger) calories come from ultra-processed foods like pizza, pre-packaged snacks, and sugary drinks.

Just like with us adults, it's not an all-or-nothing thing. The solution isn't to eliminate these treats. But try to make them more of the exception than the rule.

And pro tip: When your kids have these foods, pair them with veggies or fruit.

Anti-Inflammatory HEALTH TIP

Sleep: The not-so-exciting (but oh, so powerful) solution to so many issues.

And I want to show you a simple way to fall asleep faster.

It's the 4-7-8 breathing method. It's free, simple, and can be done anywhere to help you fall asleep.

Here's how it works:

1. Breathe in quietly through your nose for 4 seconds.

2. Hold your breath for 7 seconds.

3. Exhale audibly through your mouth for 8 seconds.

4. Repeat for a total of 4 cycles. That's it. 

Be sure to place the tip of your tongue on the ridge behind your upper front teeth. Keep it there the whole time.

Exhale through your mouth, making a whoosh sound as you pass your tongue.

Anti-Inflammatory RECIPE

Grilled Eggplant and Chickpea Salad with Lemon-Tahini Dressing
Serves: 4

Ingredients:
For the Grilled Eggplant:

• 2 large eggplants, sliced into 1/2-inch thick rounds

• 2 tablespoons olive oil

• 1 teaspoon smoked paprika

• 1 teaspoon ground cumin

• Salt and pepper, to taste

For the Salad:

• 1 can (15 oz) chickpeas, drained and rinsed

• 1 cup cherry tomatoes, halved

• 1 cucumber, diced

• 1/4 red onion, thinly sliced

• 1/4 cup fresh parsley, chopped

• 1/4 cup fresh mint, chopped

For the Lemon-Tahini Dressing:

• 1/4 cup tahini

• Juice of 1 lemon

• 1 tablespoon olive oil

• 1 tablespoon maple syrup or agave nectar

• 1 clove garlic, minced

• 2-3 tablespoons water (to thin the dressing)

• Salt and pepper, to taste

Instructions:

Prepare the Eggplant: Preheat your grill to medium-high heat. In a small bowl, mix the olive oil, smoked paprika, cumin, salt, and pepper. Brush both sides of the eggplant slices with the spiced olive oil mixture.

Grill the Eggplant: Place the eggplant slices on the grill and cook for about 4-5 minutes on each side, or until they are tender and have nice grill marks. Remove from the grill and let cool slightly. Cut the grilled eggplant into bite-sized pieces.

Prepare the Salad: In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, parsley, and mint. Add the grilled eggplant pieces and gently toss to mix.

Make the Lemon-Tahini Dressing: In a small bowl, whisk together the tahini, lemon juice, olive oil, maple syrup or agave nectar, and minced garlic. Gradually add water, one tablespoon at a time, until the dressing reaches your desired consistency. Season with salt and pepper to taste.

Assemble the Salad: Pour the lemon-tahini dressing over the salad and toss gently to coat all the ingredients evenly.

Serve: Transfer the salad to a serving platter or individual plates. Garnish with additional chopped parsley or mint if desired. Serve immediately and enjoy this refreshing and nutritious salad.

Anti-Inflammatory INGREDIENTS

Eggplant: Rich in antioxidants like nasunin, eggplant protects cells from damage and reduces inflammation.

Chickpeas: High in fiber and protein, chickpeas support digestive health and provide anti-inflammatory benefits.

Tahini: Made from sesame seeds, tahini is a good source of healthy fats and antioxidants, which help reduce inflammation.

Fresh Herbs: Parsley and mint add flavor plus pack an anti-inflammatory punch.