Anti-Inflammatory Friday 9-20-2024

As the crisp fall air rolls in, there’s nothing like the aroma of cinnamon filling the kitchen. Whether it’s sprinkled over your morning oatmeal or simmering in a pot of warm apple cider, cinnamon is one of those spices that instantly brings the coziness of fall to life.
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But beyond its irresistible scent, cinnamon is a powerhouse for your health...

Anti-Inflammatory HEALTH TIP

Did you know that cinnamon has been used as a medicine for thousands of years? In fact, cinnamon was so highly prized it was considered more valuable than gold in ancient Egypt!

Health benefits of cinnamon:

Anti-Inflammatory: Cinnamon contains powerful antioxidants that help reduce inflammation in the body. 

Blood Sugar Regulation: Cinnamon has been shown to improve insulin sensitivity and help lower blood sugar levels. 

But, not all cinnamon is created equal...

Most of the cinnamon you find in stores is Cassia cinnamon. It contains higher levels of coumarin—a compound that can be harmful in large quantities. Ceylon cinnamon, often called "true cinnamon," contains much lower levels of coumarin.

Anti-Inflammatory RECIPE

Spiced Apple and Oat Crumble
Servings: 4-6

Ingredients:
For the Apple Filling:

• 4 large apples (Granny Smith or Honeycrisp work well), peeled, cored, and sliced

• 1 tbsp fresh lemon juice

• 1 tsp ground cinnamon

• 1/2 tsp ground nutmeg

• 2 tbsp pure maple syrup

• 1 tsp vanilla extract

For the Oat Topping:

• 1 cup rolled oats (use certified gluten-free if needed)

• 1/2 cup almond flour (or any nut flour)

• 1/4 cup chopped walnuts or pecans

• 1/4 cup coconut oil, melted (or butter if preferred)

• 2 tbsp pure maple syrup

• 1/2 tsp ground cinnamon

• Pinch of sea salt

Instructions:

1. Preheat the oven to 350°F (175°C) and lightly grease a baking dish (8x8 inch or similar size) with coconut oil.

2. Prepare the apples: In a mixing bowl, toss the sliced apples with lemon juice, cinnamon, nutmeg, ginger, maple syrup, and vanilla extract until evenly coated. Spread the apples evenly in the prepared baking dish.

3. Make the crumble topping: In another bowl, combine the rolled oats, almond flour, chopped walnuts or pecans, cinnamon, and sea salt. Add the melted coconut oil and maple syrup, stirring until the mixture is crumbly and well combined.

4. Assemble: Sprinkle the oat crumble mixture evenly over the apples.

5. Bake for 35-40 minutes, or until the apples are tender and the topping is golden brown. If the topping browns too quickly, cover loosely with foil during the last 10 minutes of baking.

6. Serve warm: Enjoy on its own or with a dollop of coconut yogurt or a drizzle of almond butter for an extra touch of creaminess.

Anti-Inflammatory MINDSET

"It’s not the load that breaks you down, it’s the way you carry it." — Lou Holtz

We live in a culture that glorifies resilience. While resilience is important, it can often lead to burnout if you don’t know when to step back and rest.

Being resilient doesn’t mean you have to always be “on” or keep grinding through exhaustion. The idea that you should always push yourself to the limit is a recipe for physical and mental breakdown.

Rest is not weakness—it’s wisdom. True strength comes from knowing when to pause, reflect, and recharge. Without rest, resilience becomes unsustainable. Your body and mind need downtime to heal, regenerate, and come back stronger. It’s in the quiet moments of rest that you regain perspective, find clarity, and nurture your creative energy.

Reframe rest as an essential tool for building true resilience.