Inflammation; You're on Fire!

Inflammation, which literally means “on fire,” is one of the main causes of premature aging. Controlling inflammation (“-itis” illnesses) is the key to healthy aging. The right balance of inflammation protects and heals the body. Some inflammation is good! It is key to the healing process, and muscle growth during training. The swelling associated with inflammation helps secure the area to be healed, helps signal responses like blood clotting, immune defenses etc. It is over active inflammation that is the problem.

Of course, you could pop a pill each time you itch or ache. Did you know patients spend over 20 billion dollars a year on anti-inflammatory drugs?! but here are just a few ways to keep your body’s inflammation balanced without the pills.

Stay Lean. It probably comes as no surprise that a lean body is a healthier body. Fat cells produce wear-and-tear chemicals that slow your body down and divert its attention away from keeping you healthy.

Eat Fish. The Omega-3 oils found in fish (particularly cold-water fish such as salmon and tuna) are the most healthful foods you can eat to reduce inflammation. They keep the vessels clear and unobstructed, so your body doesn’t have to work so hard.

Change Your Oils. Like many prime timers, your body needs an oil change from time to time. While Omega-3 oils are great for your body, some oils such as factory-processed vegetable oils have many pro-inflammatory traits. To balance this, try to keep your Omega-3 to Omega-6 oils in balance (as close to a 1:1 ratio as possible). Omega 3 Oils can help reduce inflammation, increase the delivery of oxygen to the muscles, speed recovery, and reduce joint stiffness.

Don’t Forget Your Phytos. As you age, your body rusts. Enter phytonutrients, the antirust nutrients found in plant-based foods. If oxidation is the rust in your body, then phytonutrients are the antioxidants you are seeking.


SALMON WITH PICKLED CORIANDER + POMEGRANATE

(Recipe from http://www.blog.barre3.com/recipes)

INGREDIENTS:

2 wild-caught salmon fillets

2 tsp. ground coriander

sea salt

fresh cracked pepper

large bunch swiss chard

2 Tbs. olive oil

1 tsp. fennel seeds

½ c. coriander seeds

¾ c. red wine vinegar

1 bay leaf

3 black peppercorns

2 whole cloves

¼ tsp. turmeric

½ tsp. salt

2 tsp. honey or coconut sugar

¼ c. pomegranate seeds

INSTRUCTIONS:

Do ahead: To make pickled coriander, combine red wine vinegar, bay leaf, black peppercorns, whole cloves, turmeric, salt, honey/coconut sugar and coriander seeds in a small saucepan and bring to a boil. Remove from heat, let cool slightly and pour into a heat-proof, airtight glass jar. Allow mixture to sit at room temperature for at least 24 hours, up to one week before using.

De-vein swiss chard leaves and save stems. Roughly chop stems and break leaves into large pieces. Heat 1Tbs. olive oil in large sauté pan over medium heat and add stems and fennel seeds. Sauté, stirring frequently, until beginning to soften. Add leaves and cook until they are just beginning to wilt. Remove from heat, transfer to a bowl and set aside.

Preheat oven to 350 degrees. Rub salmon fillets with ground coriander, sea salt and fresh cracked pepper. In the same sauté pan, heat 1 Tbs. olive oil and increase heat to medium-high. Add salmon fillets, skin side down and cook 5 minutes. Do not flip, transfer to oven and cook an additional 3-5 minutes until beginning to flake.

Serve each salmon fillet with 1 Tbs. pickled coriander and wilted chard, topped with pomegranate seeds.


May Supplementation Focus:

Vivix by Shaklee:

Help your cells repair and protect against daily damage*†
Laboratory studies show that Vivix key ingredients protect and repair DNA. In a clinical study, key ingredients were shown to blunt the inflammatory response that normally occurs from an unhealthy meal, which over time can lead to cellular aging.*

13x more powerful than resveratrol alone in slowing a key mechanism of aging**
In laboratory studies, Vivix key ingredients help slow the formation of AGE proteins, which can lead to cell damage.*

40% lower rate of telomere shortening‡
Telomeres are protective caps of repetitive DNA at the end of chromosomes. In a preliminary clinical study, Shaklee users who took Vivix and other Shaklee supplements for at least 5 years had a 40% lower rate of telomere shortening across the adult age range compared to a healthy control group.*

A statistical analysis projects that an 80 year old Shaklee user would have the same telomere length as a 41 year old.∞

Supplementation should be part of an overall healthy diet and lifestyle, preferably centering around whole food plant based foods. Remember it is supplement, not primary-ament! Supplements are not meant to replace healthy eating.

Check out my Newsletter http://healthquestnewsletteronline.com/lisaburbach/


Lisa is an Independent Shaklee Distributor and received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

Sunday Splurges & Fridge Dump Dishes

We eat pretty well all week long, but Sunday is Sunday Splurge Day a.k.a “cheat” day and a good day to empty out the leftovers. A friend of mine introduced me to the idea a long time ago and a few of us share a Pinterest board with ways to bring the other down with really rich, decadent foods!! (Insert maniacal laughter here). One of the advantages of having a day where you don’t worry about diet/what you eat is to help you not feel so deprived. Do your best for 6 days and eat what you want for the 7th and do it guilt free. WAIT! This doesn’t mean gorge yourself, just don’t worry about your choices as much. Enjoy! No shame! Shame and guilt can keep us in vicious cycles of self destruction, let it go!

Is this a trick? Yes….The truth is that the more accustomed you become to eating healthy meals the more your body craves it. Healthy eating is eating in moderation, eating a variety of wholesome foods including fruits, vegetables, nuts, legumes, whole grains, (fish, lean meat if not a Vegetarian of Vegan), and being mindful and wise about your choices. You will find that cheating isn’t as yummy as it used to be and “decadent” starts to mean something else. Like lusting after a bowlful of delicious berries and turning down the banana split!

While we learn to eat better because we start eating better, sometimes you still like the ooey gooey foods, and thats ok. Treat yourself and enjoy.

What is a Treat?

I can’t tell you if something is a treat, it’s different for everyone. For example, if you eat ice cream every night before going to bed and decide to change this, than a treat may be a bowl every couple of nights, than maybe once a week, and later maybe once a month. Defining a treat is up to you and the frequency changes with your lifestyle. Just be honest and remember to take your time, savor the flavors, slow down and enjoy; treats aren’t treats if we don’t experience them.

What’s for Dinner in the Burbach house this week? A Fridge Dump Dish!

A couple of weeks ago our Sunday Splurge was crackers served with cheese dip while at a Blues concert:

4 ounces cream cheese

8 ounces grated Cheddar cheese

4 ounces grated Pepper Jack cheese

2 Tablespoons Spinach and Herb mix from Tastefully Simple

1 Tablespoon Fiesta Party Seasoning from Tastefully Simple

Blend in the food processor and add

Equal Parts Mayo and Sour cream until the consistency you like. 1-1/2 cup total

Another night we had Chili from The Pioneer Woman. I often alter recipes to make them more healthy and if it’s a Sunday Splurge sometimes I don’t. These flavors work nicely with your favorite vegetarian chili base (I like lentils and bulgar).

These items were in our fridge and still good- DO check this when make creative meals from leftovers; when in doubt, through it out! Then make Fridge Dump Dishes.

Leftovers:

1 Cup chili, 1 1/2 cups cheese dip, 2 half bags of tortilla chips

Sounds like Nacho Night!!

Cheese Sauce:

Add 2 tsps of olive oil to a sauce pan and heat it up then stir in 2 Tbsp flour. Mix until smooth and gradually pour in 1-2 cups milk, stir as you ago and allow to thicken. Then add the leftover cheese dip and allow to fully melt. Stir constantly and watch the heat. Because my grated cheeses already had cream cheese in it (low fat), it melted nicely and was smooth.

Nacho Topping

1 cup chili

1 can beans of choice, rinsed

Heat together until warmed through. Then layer the beans and chili over the chips and top with cheese sauce and your favorite nacho toppings.

It’s one meal all week long where you just splurged. It won’t destroy your hard work and it will be yummy! Each time you do a Sunday Splurge ask yourself if there is a more healthful choice or ingredient you’d like to use. Check in with your body and see what it tells you.

Caveat – If your self discipline is a problem and one dish leads to a week of poor choices please step back and ask yourself if you are ready and can handle it and if not, wait until you’ve practiced a little more mindful eating and self discipline. It can change, just give yourself time and don’t be afraid to ask for help.

Enjoy!

#sunday #splurge #cheat #nachos #mindfuleating #treats