Personal Training in Rutland - Body Essentials Personal Training & Wellness

Inflammation. When that word comes to mind, you are probably thinking of the body repairing itself from a cut, hurt ankle, or injury that is going through the healing process. Unfortunately there are other kinds of inflammation, and it happens to be chronic. It still incorporates the immune system, (which is the first line of defense against any kind of harm) and white blood cells are released to rid the foreign infections entering the body. Sometimes though, the white blood cells are deployed unnecessarily. Those misguided white blood cells have nothing to attack, and so they just hang around in the body for a long, long time. Eventually, those white blood cells can start damaging your internal organs.

 

Why not find the right food choices that can help control and prevent chronic inflammation? The 10 Top Anti-Inflammatory Foods are listed below: (Source: “Nutrition Made Easy” by Carolyn Williams, PHD, RD)

 

  • Cherries
  • Salmon
  • Broccoli
  • Shiitake Mushrooms
  • Extra-Virgin Olive Oil
  • Avocado
  • Turmeric
  • Tomatoes
  • Spinach
  • Strawberries

 

Want to try and beat inflammation for breakfast, lunch and dinner? Follow these easy, yummy, and quick recipes! (Source: “Nutrition Made Easy” by Carolyn Williams, PHD, RD)

 

BREAKFAST:

Quinoa Bowls with Avocado and Egg

 

Ingredients:

  • 2 tsp. extra-virgin olive oil
  • 1 tsp, red wine vinegar
  • ¼ tsp. kosher salt, divided
  • 1 cup hot cooked tricolor quinoa
  • 1 cup grape tomatoes, halved
  • ½ cup canned unsalted black beans, rinsed, drained, and warmed
  • 2 Tbsp. chopped cilantro, plus more for garnish
  • 2 large omega- 3 eggs
  • ½ ripe avocado, sliced

 

  1. Whisk together 1 ½ teaspoons oil, vinegar, and dash of salt
  2. Combine quinoa, tomatoes, beans, cilantro, and 1/8 teaspoon salt; toss gently to combine. Divide mixture evenly between 2 bowls.
  3. Heat a medium nonstick skillet over medium. Add remaining ½ teaspoon oil; swirl to coat. Crack eggs, 1 at a time, into pan. Cover; cook until whites are set and yolk is still runny, 2-3 minutes. Drizzle dressing evenly over quinoa mixture; top with eggs and avocado. Sprinkle with remaining dash of salt. Garnish with additional cilantro, if desired.

 

LUNCH:

Salmon Salad with Cherry Vinaigrette

 

Ingredients:

  • 2 Tbsp. tart cherry juice
  • 4 tsp. extra-virgin olive oil
  • 1 tsp. toasted sesame oil
  • 1 tsp. rice vinegar
  • 1 tsp. Dijon mustard
  • ½ tsp. honey
  • ½ tsp. grated peeled fresh ginger
  • ¼ tsp. kosher salt
  • 4 cups dark baby greens mix
  • 2 Tbsp. very thinly sliced red onion
  • 1 (6 oz.) can pink or red skinless, boneless salmon, drained and flaked
  • ½ cup frozen shelled edamame, thawed
  • 1/3 cup diced cucumber
  • 2 Tbsp. toasted silvered almonds

 

  1. Combine the first 8 ingredients (through salt) in a large bowl; whisk until well combined. Add greens and red onion; toss gently to combine. Divide salad mixture evenly between 2 plates; top evenly with flaked salmon, edemame, cucumber, and almonds.

 

DINNER:

Black Pepper-Curry Chicken Sauté

 

Ingredients:

  • 1 lb. skinless, boneless chicken breasts, cut into 1-in. pieces
  • ¾ tsp. kosher salt, divided
  • ¼ tsp. freshly ground black pepper
  • 1 Tbsp. canola oil, divided
  • 1 ½ cups vertically sliced onion
  • 2 tsp. minced peeled fresh ginger
  • 3 garlic cloves, minced
  • 2 tsp. curry powder
  • 1 cup canned light coconut milk
  • 2 tsp. fresh lime juice
  • ½ to 1 tsp. peppercorns, crushed
  • 2 Tbsp. chopped fresh cilantro or basil
  • 2 cups hot cooked brown rice

 

  1. Sprinkle chicken with ¼ teaspoon salt and ¼ teaspoon ground pepper. Heat 1 ½ teaspoons oil in a large nonstick skillet over medium-high. Add chicken to pan; cook, stirring frequently, 5 to 6 minutes or until chicken is lightly browned and almost cooked through. Remove chicken from pan.
  2. Reduce heat to medium. Add remaining 1 ½ teaspoons of oil to pan; swirl to coat. Add onion; cook 4 minutes or until tender, stirring occasionally. Add ginger and garlic; cook until softened, about 1 minute. Add curry powder; cook 15 to 30 seconds or until fragrant, stirring constantly. Stir in coconut milk, lime juice, crushed peppercorns, and remaining ½ teaspoon salt. Return chicken to pan. Cover, and cook over medium-low until sauce is slightly thickened and chicken is done, about 5 minutes. Remove from heat; stir in cilantro or basil. Serve over rice.

 

Seriously, check out these yummy recipes!! Another tip; try to avoid the top inflamers, which includes excessive alcohol, eating more calories than your body needs, trans and saturated fats, fried foods, refined carbs like white bread and rice, added sugars, artificial sweeteners, and high-fat meats and processed meats. Create a clean, and more happy YOU!




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