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Inflammation is the body’s natural response to injury and infection. The body alerts the immune system to heal and repair damaged tissue while protecting itself against viruses and bacteria.

Sometimes inflammation can last longer than necessary, which can lead to chronic inflammation and other health concerns. However, a healthy diet and lifestyle can help keep inflammation under control.

Here are some simple steps to take as you start to heal your body naturally:

  • Eat leafy greens. Leafy greens like spinach and kale contain vitamins that help reduce inflammation. In general, the darker the greens, the more healthy nutrients they contain. Avoid processed foods as these are high in unhealthy fats and sugars, which are linked to inflammation.
  • Get plenty of rest. Insufficient sleep can stress your body before you even begin your day, which can also lead to inflammation. Aim to get seven to nine hours of sleep each night to allow your body ample time to revitalize.
  • Manage stress. Stress is another risk factor that can contribute to your body’s inflammatory responses. Use techniques such as meditation, exercise, or journaling in Your LifeBook to help manage your stress throughout the day.
  • Get Vitamin D. Vitamin D deficiency can also be associated with several inflammatory and autoimmune conditions. Increase your Vitamin D intake by devoting 15-20 minutes daily to standing or taking in the sun, or you can also add fatty fish like tuna and salmon to your diet as an alternative. OPTAVIA Fuelings are a great source of Vitamin D to consider daily, as well. In fact, the OPTAVIA Essential line contains 50% of the daily value of Vitamin D needed to keep in line with nutritional guidelines.

If you haven’t already watched our transformative video series, featuring Your LifeBook – Elements 01-26, published on CLIENT ANSWERS, we invite you to engage and take a deeper dive into each element. These videos, Your LifeBook, and me, your independent OPTAVIA Coach, can give you the tools to empower yourself and move forward in creating optimal health and wellbeing. Check them out!

Join this week’s Habits of Health® Community Time, Your LifeBook— Element 20: Maximizing Your Anti-Inflammation Protection, on Wednesday, September 30th at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coach Patty Glick.

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#

Did you know that flavor is actually a result of aroma? Our mouths are equipped with taste buds on our tongues and palates that determine whether foods are sweet, bitter, sour, salty, savory, and fatty. With our sense of touch, we can also detect other qualities—temperature, spiciness, and textures like creaminess and crunchiness.

But, how else can scent benefit us? Spas use aromatherapy and essential oils to help several conditions. Certain aromas are said to relieve pain, improve mood, and promote a sense of relaxation.

Take pumpkin, for example. It's an excellent source of vitamin A, a retinoid considered to be the best age fighter. It helps reduce wrinkles, soften rough patches, and fade sun and age spots, which is why you can find it in so many skin-care products.

Put pumpkin to the test by trying these do-it-yourself facials and milk bath. Make the most of this fall season with these pumpkin-related recipes that are sure to stimulate your senses!

Pumpkin Mask

  • 1 Tbsp cooked pumpkin (canned organic is perfect)
  • 1 tsp raw honey
  • 1 tsp vitamin E (optional), from soft gel capsules

Mash together all the ingredients and apply. Leave on skin about 15 minutes, and rinse with cool water and facial cleanser.

Pumpkin Pie Milk Bath.

If you just can't get enough of the season's scents, try this delicious scented and relaxing bath.

  • 5 Cup dry milk powder
  • ½ Cup ground oatmeal
  • 2 Tbsp pumpkin pie spice

Mix ingredients and add to your bath for a delicious skin-softening, dry-skin-relieving, circulation-improving spa treatment.

Ask me, your independent OPTAVIA Coach, about other ways to promote a sense of relaxation. I'm happy to share how I unwind and celebrate the glorious fall season's popular scents and aromas.

Yield: 4 servings

Complete Lean & Green Meal: 1 leaner, 3 green, 3 condiment, 1 Healthy Fat

Total Time: 25 minutes

Ingredients

1 tsp oil

2 scallions, white and green parts separated, diced

1 large bell pepper (any color), diced

1 jalapeno pepper, diced

¼ tsp salt

2 garlic cloves, minced

1¼ lb. 93% lean ground turkey

1, (28-oz.) can diced fire-roasted tomatoes

2 tsp ground cumin

2 tsp chili powder

 

Toppings

4 oz. sliced avocado

2 oz. reduced-fat, shredded cheddar cheese 

Directions

  1. Heat oil in a large soup pot over medium-high heat, and cook the white part of the scallions with the peppers and salt for 2 to 3 minutes. Add the garlic, and cook until fragrant, about 1 minute.
  2. Add the turkey, breaking it up into small pieces with a wooden spoon, and continue to cook until it is cooked through.
  3. Pour in the tomatoes, cumin, and chili powder; stir to combine. Cover, and simmer on low for 10 to 15 minutes.
  4. Ladle into bowls and top each with an ounce of avocado and ½ ounce of cheese. Sprinkle the green part of scallions on top.

Per serving: 380 calories, 20g fat, 18g carbohydrate, 34g protein

 

Visit our OPTAVIA Pinterest page for an extensive assortment library of Lean & Green meals.

My Catalyst for Change

“I was never happy with my weight, even as a teenager. Although I wasn’t overweight, I was unsatisfied with my thunder thighs and pear-shaped tummy. Even when I was fit, I still felt fat.”

Three kids later, Conni was about 20 pounds overweight and trying every diet imaginable. She even tried a naturopath who put her on bioidentical hormones.

Just when she had concluded that this would be her weight forever, her friend (and soon-to-be Coach) lost 50 pounds in five months*. She also had two new additions to the family that reshaped her outlook on the way she was living life.

"When my two grandchildren were born, I realized that I wanted to be able to play with them, travel with them, and do everything they do when they grow up. I had to lose the weight. They became my WHY."

So Conni tried the Optimal Weight 5 & 1 Plan® and lost 44 pounds in eight months*.

“Although my weight loss was slower than other transformations I witnessed, it was nothing short of a miracle. Here are some things I learned about myself:

  1. I needed structure. Eating every 2 ½ hours with my 12 hour days was so easy! Having my food all picked out and preparing it when my alarm went off became a healthy habit.
  2. I found out I could stick to something. Following a regimen and learning how to make good food choices became my goal. The more I saw the results, the more I was determined to stick with it.
  3. I love working out.  Being on Plan, I was determined to stay consistent and create my own routine. Every day, I start with exercise, rotating between walking, biking, Pilates, and hiking. I noticed increased stamina as the weight came off.
  4. Learning to say If someone would make something yummy and bring it to the office, how could I say no? I was part of the problem because I was bringing in treats for my staff. I stopped doing that, found other ways to reward outside of food, and learned to say ‘no thank you’ to anything that wasn’t on Plan.
  5. Healthy Habits. Although I've always considered myself a healthy eater, there were things I had justified, like wine and comfort food. But now, with moving more, creating a routine of eating every 2 ½ hours, and lots of water, I don’t justify anything anymore, except my WHY!

Now I see that my weight gain was the catalyst to breaking a lifetime of bad habits and unhealthy choices. I'm at my best weight, and I intend to stay here."

*Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds. Clients are in weight loss, on average, for 12 weeks.

 

Kathy Glazer
Independent OPTAVIA Coach
Kathy@EatSmartCoach.com
http://EatSmartCoach.optavia.com/eatsmartcoach
571-213-1988
3 Washington Circle N. W. #303, Washington,D.C. 20037, Also Falls Church,VA

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