Eat a healthful diet!
An anti-inflammatory diet can help reduce inflammation and lower our risk for chronic diseases. Fruits and vegetables provide antioxidants that can fight off oxidative stress linked to inflammation. Omega 3 fatty acids also provide an anti-inflammatory effect in our bodies and are important to consume in your diet.
Quick tips:
- Eat foods high in Omega 3 Fatty Acids like salmon, walnuts, chia seeds and flax seeds!
- Eat more fruits and veggies! Aim for 5-7 servings a day of veggies and 2-3 servings of fruit per day. See page 2 and 3 for tips on serving size and a recipe to include Omega 3!
- Stay hydrated – aim for at least eight 8 ounce glasses of water a day.
- Limit alcohol!
- Limit processed foods and focus on eating whole foods instead.
Stay Active!
Staying active can help the mind, body, and soul. It is important to carve out time in your day to get moving. The American Heart Association recommends getting at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity throughout the week. Additionally, they recommend to add strength training at least 2 days per week.
Quick tips:
- Spend less time sitting.
- Take walks during the day, even if its only for 10 minutes.
- Take the stairs when you can.
Manage Stress!
Believe it or not, constantly feeling overwhelmed and stressed can increase inflammation in our bodies too. Take the time to do things that help relieve stress. There are many ways to reduce stress and this is just as important as diet and exercise in maintaining a healthy lifestyle.
Quick Tips:
- Meditate daily. There are many free apps and videos online for guided meditations.
- Try Yoga. Learning to link breath to movement can help you stay flexible and reduce stress.
- Call a friend. Calling a loved one or close friends can help reduce stress and make you feel better.
- Walk your dog. Take your furry friend on a long walk to get your mind off things.
- Read a book. Read an uplifting book to focus your mind on positivity.
Citrus Baked Salmon
Prep time: 10 Minutes
Cook time: 10 Minutes
Yields 4 servings
This Citrus Baked Salmon is a perfect summer dish and a great way to get in those Omega 3 fatty acids. I recommend adding a whole grain like couscous, brown rice, quinoa, or a sweet potato to go on the side. As well as your favorite vegetable like asparagus or broccoli.
Ingredients:
- 4 slices fresh lemon
- 4 slices fresh orange
- 4 (6 to 8-ounce) skinless salmon fillets
- Sea salt and freshly ground black pepper
- 2 tablespoons freshly chopped dill
- 2 tablespoons sun-dried tomatoes in oil, plus 1 tablespoon oil from jar
- 2/3 cup white wine
- Preheat the oven to 375 degrees F.
- In a large 9 by 13 shallow baking dish place 1 lemon slice with 1 orange slice side by side so you’ll end up with 4 groups. Each salmon fillet will have its own bed of citrus. Season each fillet with salt and pepper then place each salmon fillet over the 2 slices of lemon and orange. In a small bowl mix the dill, sun-dried tomatoes and tomato oil. Divide mixture on top of the salmon fillet, then drizzle with the wine. Place the baking dish in the oven and cook for 8 to 10 minutes.
The recipe is courtesy of Danny Boome and can be found on www.foodnetwork.com
For more information on how to determine a serving size of fruit and vegetables, visit this link:
https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes