Anti-Inflammatory Friday 8-23-2024

So, the kids are officially back in school, and I’m guessing you’re feeling one of two ways right now:

Either you’re (A) crying into your morning coffee, missing those little faces, or (B) you’re doing a happy dance, celebrating your newfound freedom.

This time of year is a whirlwind of emotions, from packing lunches and organizing backpacks to finally getting a moment to breathe.

Either way, this is the perfect time to refocus on you. Because when Mama’s healthy and happy, everyone wins!

Anti-Inflammatory HEALTH TIP

Just because it's the busy back-to-school season, doesn't mean your fitness has to suffer.

Enter mini workouts, the perfect solution!

Try incorporating short bursts of activity throughout your day—like a 10-minute walk after dropping the kids off at school, or a quick set of squats and lunges while dinner is cooking.

Here are three simple workouts you can do anywhere and anytime:

Chair squats: Stand in front of a chair with your feet hip-width apart. Lower yourself into a squat, as if you’re about to sit down, but don’t let your bottom touch the chair—then stand back up. Do 3 sets of 10-15 reps.

Planks: Get into a push-up position but rest on your forearms instead of your hands. Keep your body in a straight line from head to heels, and hold the position for 30 seconds to 1 minute.

Lunges: Take a step forward with your right leg and lower your body until your right thigh is parallel to the ground and your left knee is just above the floor. Push up through your right foot to return to standing, then repeat with the left leg. Do 3 sets of 10-15 reps on each leg.

Anti-Inflammatory RECIPE

Here are two simple, little-prep lunch options to fuel your body and satisfy your taste buds:

1. Chickpea Salad Wrap:

• Ingredients:

  • 1 can of chickpeas, drained and rinsed

  • 1 tablespoon tahini

  • 1 tablespoon lemon juice

  • 1/2 teaspoon cumin

  • Salt and pepper to taste

  • Whole grain or gluten-free wrap

  • Handful of mixed greens

  • Sliced cucumber and tomato

  Instructions:

  • Mash the chickpeas in a bowl with a fork until slightly chunky. Stir in the tahini, lemon juice, cumin, salt, and pepper until well combined. Spread the chickpea mixture onto a wrap, top with mixed greens, cucumber, and tomato slices, then roll up and enjoy!

2. Avocado and Quinoa Bowl:

• Ingredients:

  • 1 cup cooked quinoa (can use pre-cooked or store-bought)

  • 1 ripe avocado, sliced

  • 1/2 cup cherry tomatoes, halved

  • 1/4 cup red onion, finely sliced

  • 1 tablespoon olive oil

  • 1 tablespoon balsamic vinegar

  • Salt and pepper to taste

  • Fresh herbs (optional, like cilantro or parsley)

  Instructions:

  • Combine the quinoa, avocado slices, cherry tomatoes, and red onion in a bowl. Drizzle with olive oil and balsamic vinegar, then toss to combine. Season with salt, pepper, and fresh herbs if desired. Serve immediately.

Anti-Inflammatory MINDSET

A couple months back, James Clear, the author of Atomic Habits, posed this question:

"What is in the way of what I want?"

He then suggested coming up with at least three different paths around it.
This simple exercise challenges you to not just identify the obstacles in your life, but to creatively think of solutions.

Rarely is there just one way to achieve your goals. Whether it's a small daily habit or a major life goal, considering alternative routes helps you stay motivated, adapt to challenges, and keep moving toward what truly matters.