Healthy Habits eNewsletter -- Decrease Inflammation & Increase Fitness
We can do many things to help minimize the uncomfortable and often disabling effects of inflammation. A healthy lifestyle including diet, exercise, and good sleep habits are powerful tools in fighting swelling and other side effects.
Here are several ways from Dr. Wayne Andersen’s Dr. A’s Habits of Health book to refer to when trying to stave off inflammation.
Eat your vegetables. Ensure you incorporate greens like lettuce, and spinach, and/or cucumbers, which are low in calories and full of water, into your daily meals. Get creative with your Lean & Green meals to keep inflammation at bay.
Control your stress. Save some time for yourself during the workday. Take a 20-minute walk at lunch to unwind; learn how to let the stress rebound off your body and leave your mind. You will instantly feel the rebounding affects.
Sleep more. Dr. Wayne Andersen calls for 7-8 hours of sleep per night. Record your evening programs and watch them at a later time so you can get to bed earlier. This will help you work in extra time to your sleep schedule, and will keep inflammation from creeping in.
Get a massage. Just one massage can reduce inflammation. Research shows that a 45-minute Swedish massage can greatly lower levels of two key inflammation-promoting hormones, according to a study in The Journal of Alternative and Complementary Medicine.
Ask me for more details on how to reduce inflammation and achieve Optimal Wellbeing in your life!
Join this week’s Habits of Health Webinar, Inflammation,
on Wednesday, June 13th at 8:30 p.m. ET,
hosted by Certified OPTAVIA Coach Kat Fuller.
HOW TO CONNECT: Please click the link below to join the webinar: https://zoom.us/j/113312513
Or iPhone one-tap (US Toll): +1(646)558.8656
Or Dial (US Toll): +1(646)558.8656
And Enter the Pin: 113312513#
COME OUT, COME OUT, WHEREVER YOU ARE
Once the magnolia and dogwood blossoms appear, it’s time to shed those outer layers. Our hiding place for the last two seasons—beneath baggy sweaters and loose-fitting pants—is now gone for a few months. If you’re not quite ready for shorts-wearing weather, you’re not alone.
Eating, especially in the spring and summer months when outdoor celebrations dot our calendars, is an American pastime. Cookouts, graduations, weddings, and pool parties are a blast, but can be tricky to navigate when you’re on Plan.
So how can we keep our friends and our figures, our social engagements and our health goals? It’s easier than you think. Below are some strategies to keep you on track:
Routine is keen. On the day of your party, you might make a few alterations to your meal schedule, moving your Lean & Green to lunchtime for an afternoon event, splitting it in half for two events. Remember to stick with your schedule, especially your exercise.
Bring something. Showing up with a platter of veggies or a tray of lean deli meats will ensure that you have plenty of on-Plan foods to keep you safe and satisfied.
Talk, walk. Parties are not really about the food; they’re about the friends. Chat up a new acquaintance, or cozy up to an old pal. Find someone whose company you enjoy, and talk or, better, walk. Moving away from the buffet and ditchin’ the kitchen are a must.
BYOB. That’s Bring Your Own Bars! Is everyone carrying a plate with a slab of cake on it? Bring along an OPTAVIA Campfire S’mores Bar, place it on a plate, and top it with one to two tablespoons of pressurized whipped topping (2 Tbsp = 1 condiment). They’ll want what you’re having!
You’re only human so don’t beat yourself up if you slip off of Plan. Just get right back on track after the party.
Ask me, your OPTAVIA Coach, for more ways to cope during the spring and summer seasons.
1 LEAN | 3 GREEN | 3 CONDIMENTS
YIELD: 1 SERVING
TOTAL TIME: 10-15 MINUTES
2, 2-oz. Portobello mushroom caps, stems removed and gills scraped out
¼ cup no sugar added Italian tomato sauce (such as Rao’s Homemade®)
4 oz. reduced-fat, shredded mozzarella cheese
2 Tbsp shredded basil (optional)