Anti-Inflammatory Friday 9-6-2024
Happy Friday and welcome to Fight Procrastination Day! 🎉
Today’s the day we finally tackle that to-do list we’ve been putting off—well, at least we’ll think about it, right? 😉
Whether it's trying a new recipe, being a little more active, or just making healthier choices, let’s take a step together and make progress, one small victory at a time.
Anti-Inflammatory HEALTH TIP
Add a Handful of Berries to Your Breakfast
With the hustle and bustle of back-to-school routines, it’s easy to overlook breakfast. But starting your day with an anti-inflammatory boost can set the tone for healthier choices all day long.
One of the easiest (and tastiest) ways to do that is by adding a handful of berries to your morning meal.
Why Berries?
Berries – especially blueberries, strawberries, and raspberries – are antioxidant powerhouses. They're rich in fiber and packed with compounds like anthocyanins, flavonoids, and vitamin C.
By reducing oxidative stress, berries can help lower inflammation in the body, boost immune function, and even support heart health. Plus, their natural sweetness makes them a satisfying way to start your day.
How to Use Them:
Smoothies: Toss a handful of mixed berries into your morning smoothie for a refreshing and nutritious boost.
Oatmeal: Sprinkle fresh or frozen berries onto a bowl of warm oatmeal, along with a dash of cinnamon and a drizzle of almond butter, for a comforting, nutrient-packed breakfast.
Chia Pudding: Mix chia seeds, almond milk, and a touch of vanilla extract, and let it sit overnight. In the morning, top with your favorite berries for a fiber-rich breakfast that keeps you full and nourished.
Or, just grab a handful and pop 'em in your mouth!
A Note on Frozen Berries:
Frozen berries are just as nutritious and often more affordable.
Anti-Inflammatory RECIPE
Berry Chia Pudding
Serving size: 1
This creamy, nutrient-packed chia pudding is perfect for a grab-and-go breakfast or a refreshing snack. It’s loaded with fiber, antioxidants, and omega-3s to help fight inflammation and keep you satisfied.
Ingredients:
1/4 cup chia seeds
1 cup unsweetened almond milk (or any plant-based milk)
1 tablespoon maple syrup (optional, or sweetener of choice)
1/2 teaspoon vanilla extract
1/2 cup mixed fresh or frozen berries (blueberries, raspberries, strawberries, etc.)
1 tablespoon shredded coconut (optional for topping)
1 tablespoon sliced almonds or walnuts (optional for topping)
Instructions:
Prepare the Chia Pudding Base: In a bowl or jar, whisk together the chia seeds, almond milk, maple syrup (if using), and vanilla extract. Stir well to ensure the chia seeds are evenly dispersed and not clumped together.
Let It Set: Cover the bowl or jar and place it in the fridge for at least 2 hours, or overnight. The chia seeds will absorb the liquid and thicken to form a pudding-like consistency.
Assemble the Pudding: Once the chia pudding has set, give it a good stir. If the pudding is too thick, you can add a little more almond milk to reach your desired consistency.
Top the chia pudding with mixed berries. You can use fresh berries or thawed frozen berries, depending on availability.
Optional Toppings: For added crunch and flavor, sprinkle the top with shredded coconut and sliced almonds or walnuts.
Serve and Enjoy: Enjoy the chia pudding immediately or store it in the fridge for up to 4 days for a quick, healthy breakfast or snack.
Anti-Inflammatory MINDSET
“Procrastination isn’t a time management issue; it’s an emotional one.” – unknown
We put off tasks not because we don't know what to do, but because they trigger feelings of overwhelm or a fear of failure. The solution isn’t forcing yourself to be more productive — it’s about learning to manage your emotions in the moment.
Here’s a simple approach to overcome procrastination: Focus on starting, not finishing.
Instead of worrying about the entire project, commit to just 2 minutes of action. Whether it's writing the first sentence of an email or chopping vegetables for dinner, the act of starting creates momentum, and momentum makes the next step easier.
Remember, action leads to motivation. Once you begin, progress will naturally follow.