Good morning! We’ve made it to Thursday already and I hope you’re staying healthy and active.
Let’s face it, we are all feeling a little restricted, a little bored, and a lot like snacking! We’ve discussed some of the benefits of anti-inflammatory foods in our previous emails but here’s a quick recap:
An anti-inflammatory diet, along with exercise and good sleep, may provide many benefits:
*Improvement of symptoms of arthritis, inflammatory bowel syndrome, lupus, and other autoimmune disorders
*Decreased risk of obesity, heart disease, diabetes, depression, cancer, and other diseases
*Better blood sugar, cholesterol, and triglyceride levels
*Improvement in energy and mood
For reference about inflammation and vein health see Dr. Stiller’s article in Mimi Vanderhaven!
articles/inflamed-veins-the- surprising-connection-between- chronic-inflammation-and- venous-disease
You can also pick up The Inflammation Spectrum by Dr. Will Cole. It’s a highly informative book and if you’re looking for a good read during this time I recommend checking it out!
Today, I thought I would share a couple of recipes for quick and healthy anti-inflammatory dishes to help keep us all on the right track.
1 cup good quality orange juice
1/4 cup old fashioned rolled oats
1/2 cup plain Greek yogurt (probiotics!)
1 1/2 cups frozen berries of your choice
3 cups baby spinach leaves
1 cup ice
Flavored stevia drops of your choice
Blend all ingredients until smooth. You may need to add a bit of water if it’s too thick. This recipe should make 2 servings
Turmeric Chicken Bowls
3 chicken breasts (about 1–1 1/2 lbs)
2 1/2 cups cauliflower rice (pre riced or riced in a food processor)
2 1/2 cups broccoli florets
3 tbsp coconut oil
2 tsp turmeric
1 tsp onion powder
1/2 tsp ginger
1 sea salt
1 tbsp coconut aminos or Bragg’s liquid aminos
1–2 tsp fresh parsley
Preheat the oven to 400 F and line a large baking sheet with parchment paper
Place the three chicken breasts on one side of the baking sheet, and the broccoli on the other (use two baking sheets if it’s too crowded)
Mix 2 tbsp of melted coconut oil with 1 tsp ground turmeric, onion powder, ginger, sea salt, and black pepper
Pour the mixture over the chicken and the broccoli, evenly coating them
Top the chicken with an extra tsp of ground turmeric
Bake in the oven for 20-25 minutes or until chicken reaches internal temperature of 165-170 F
Remove the chicken, set aside, and potentially keep the broccoli in for 5-8 more minutes if you like it crispy!
While the chicken and broccoli are cooking, melt 1 tbsp of coconut oil in a large skillet on medium heat
Add in the cauliflower rice and season with salt and coconut aminos
Cook the cauliflower rice for 12-15 minutes, or until lightly browned
Assemble the meal prep bowls (you’ll have about 3) by slicing the chicken and topping with parsley, then adding in the cooked broccoli and cauliflower rice
Store in the fridge for 2-3 days and enjoy!
Also, to satisfy your snack cravings try some almonds, hummus and celery, kale or beet chips, an avocado or crisp apple!
Remember you can reach us at (440) 710-1140 or by replying to this email with ANY questions or concerns regarding your legs or your general well-being!
Here’s to being HAPPY and HEALTHY!
Dr. Stiller, Stacy, Nicole and Chris