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.

I Like to Move it; I like to move it, move it..

You sang the title when you read it right? I did when I wrote it. I hope you are now smiling and I hope you will feel motiviated to be phy-si-caly fit.

According to the World Health Organization (WHO) the fourth leading cause of death is physical inactivity! They define physical activity as : “Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure.” Plus, studies from the Annals of Internal Medicine have determined that “Prolonged sedentary time was independently associated with deleterious health outcomes regardless of physical activity.” Meaning that our current sedentary lives increase our risk for diseases, including Type 2 Diabetes, cardiovascular disease, and cancers even if you do exercise. In other words, get moving and keep moving! No worries, it is easier to fix than you think.

What do we do about it?

  • Be mindful of how much you sit, for starters.
  • At the top of the hour stand up and stretch and walk around the room
  • Park farther away from your destination
  • Ditch the car and walk or bike to nearby locations
  • Add fun activities to your daily life such as kayaking, hiking, biking, volleyball etc. Don’t count these as exercise just remember to play!
  • Try using a desk designed for standing
  • During commercials try stretching, squats, or walking around the room
  • Walk to work
  • Use a tracking device or app to help you see how you are doing
  • Get a buddy involved. Accountability and partnership help us stay on track
  • Exercise is cumulative. Try taking 3 -10 minute walks. When I’m short on time I set my phone alarm for 5 minutes, then turn around and head back, boom 10 minutes.

Daily exercise is an important part of our lives, but use it to change your thinking and make you into a mover all day long. Your exercise regime should only be a portion of the movement you do throughout the day. You can do it and so can I, really it is about changing our minds first; our bodies will follow!

What do you do to keep moving? Respond in the comments to share your ideas.

#exercise #moving #fitness #physical #health