Anti-Inflammatory Friday 7-26-2024

This week, I want to take a quick dip into some exciting news that's taking the health world by storm—gut health!

Recent studies revealed just how crucial a balanced gut is for overall wellness, from reducing inflammation to boosting mood and immunity.

Let’s explore how you can make your gut your greatest ally in achieving anti-inflammatory health!

Anti-Inflammatory HEALTH TIP

A healthy gut is your first line of defense against inflammation. One of the best ways to support your gut health is by incorporating fiber-rich foods into your diet.

Why Fiber Matters:

• Feeds Good Bacteria: Fiber acts as food for the beneficial bacteria in your gut, helping them thrive and outcompete harmful bacteria.

• Reduces Inflammation: A fiber-rich diet promotes the production of short-chain fatty acids, which have powerful anti-inflammatory effects.

• Improves Digestion: Fiber helps regulate bowel movements and supports a healthy digestive system.

Simple Ways to Boost Fiber Intake:

• Add Berries to Breakfast: Top your oatmeal or yogurt with a handful of fresh berries.

• Snack on Nuts: Keep a mix of nuts and seeds on hand for a quick, fiber-rich snack.

• Incorporate Legumes: Add lentils to soups, salads, or stews for an easy fiber boost.

• Choose Whole Grains: Opt for whole grain options over refined grains whenever possible.

Anti-Inflammatory RECIPE

Homemade Kombucha Recipe

Ingredients:

• 3 1/2 quarts (14 cups) water

• 1 cup granulated sugar

• 8 bags black tea (or 2 tablespoons loose black tea)

• 2 cups starter tea (pre-made kombucha from a previous batch or store-bought, unflavored kombucha)

• 1 SCOBY (Symbiotic Culture Of Bacteria and Yeast)

Equipment:

• 1-gallon glass jar

• Cheesecloth, coffee filter, or paper towel

• Rubber band

• Small funnel

• Swing-top bottles or glass jars with tight-fitting lids

Instructions:

Make the Sweet Tea: Bring the water to a boil. Remove from heat and stir in the sugar until completely dissolved. Add the tea bags and let steep until the water has cooled to room temperature. This may take a few hours. Remove the tea bags once cooled.

Add the Starter Tea: Once the tea is cool, pour it into the 1-gallon glass jar. Add the starter tea. This helps acidify the tea to prevent unwanted bacteria.

Add the SCOBY: With clean hands, gently place the SCOBY into the jar with the tea. It may float or sink, both are fine.

Cover and Ferment: Cover the jar with a cheesecloth, coffee filter, or paper towel, and secure it with a rubber band. This allows the kombucha to breathe while keeping out insects and debris. Place the jar in a warm, dark place (ideally 75-85°F) for 7-10 days. The longer it ferments, the less sweet and more acidic it will become. Start tasting around day 7 until it reaches your preferred flavor.

Bottling the Kombucha: With clean hands, remove the SCOBY and place it on a clean plate. Measure out 2 cups of the kombucha to use as starter tea for your next batch. Using a funnel, pour the fermented kombucha into swing-top bottles or glass jars, leaving about an inch of headspace. If desired, add flavors (like fruit juice, ginger, or herbs) at this stage.

Second Fermentation (Optional): Seal the bottles and let them ferment at room temperature for an additional 1-3 days to develop carbonation. Refrigerate after the second fermentation to slow down the fermentation process and enjoy chilled.

Tips:

• Cleanliness is Key: Always ensure that your hands, utensils, and equipment are clean to avoid contaminating the kombucha.

• Flavors: Experiment with different flavors by adding fruit, herbs, or spices during the second fermentation.

• Storage: Homemade kombucha can be stored in the refrigerator for up to a month.