This month at Livfit our focus is: anti-inflammatory! If you are some one who has been trying to reach a goal and just can’t seem to get there but you feel like you are doing all the right things, you may be missing this one key factor that can help decrease pain, improve mobility, and aid in weight loss! We have gathered some of our top tips, simple strategies, and research, this month to share with you all about how to bring down inflammation and help you get to your goals!
The word anti-inflammatory isn’t something that everyone talks about in a gym setting, yet this is one thing that could be hindering your success with your latest health or fitness goal! You will read what Sarah and Dr. Marissa have to say about how nutrition and stress affect the inflammatory response in the body and some tips on how to decrease your body’s inflammation, so let’s start here with how you can decrease your muscle soreness. One thing that we love are people who are committed to their goals, and set out on a program that has a full well rounded approach. What does this look like? Making sure that your routine is balanced and that you are getting a good mix of cardio, strength (resistance) training, flexibility (stretch), and rest. When you exercise, in particular strength train, your muscles tear and repair in order to lift a heavier load. When this happens you can sometimes be left with tight or sore muscles. Without releasing these you could be increasing your chances of injury, so we always recommend stretching after EVERY workout. The best way to lengthen out tight muscles and release tension is using your stretch days effectively, or adding some stretch and muscle release each day. We at Livfit LOVE foam rolling! We are foam rolling addicts, and encourage everyone to try out this amazing tool that can help break down toxins in the muscles. There are lots of different tools out there that can be used for release, so we wanted to share some of our favorites:
- Foam rollers! Like we said- we LOVE foam rolling! You want to find one that is stiff enough that when you apply pressure it won’t be squished, but also light enough to allow you to roll with some comfort
- Tennis balls. These are a great tool that are cost effective and small so that you can pack it anywhere you go! Tennis balls are great for getting into those hard to reach places of the shoulder!
- Lacrosse balls. Meet the tennis ball’s older brother. This tool will help you get into those hard to reach places but will also give you a lot more pressure as they are a much denser tool. Use this to break up shoulder, glute, and even foot tension!
- “Peanuts”. These are typically two balls that are attached which can be used around the spine to release the back. *Make sure you know where you are placing this to avoid injury.
- “Spikey” Ball. This little tool is our go to for feet! Start your foam rolling with the feet and work your way up!
- Wooden Dowels. This is a cost effective way to get into those tight leg muscles! Use this just like a rolling pin!
If you are wanting to learn how to use some of these great tools, join Martina on Thursday June 7th for her “Muscle Release Techniques” Workshop! You can register in studio or online here!
Anti-inflammatory recipe of the month
Turmeric is very trendy right now in the health food world, however, this medicinal herb has been used for over 4,000 years in many different cultures and traditions. Its main constituent is called curcumin which gives turmeric its bright orange colour. It is important to note that curcumin should be paired with black pepper and a healthy fat like coconut oil for proper absorption. Turmeric is a powerful anti-inflammatory herb that works to modulate inflammation in the body by blocking enzymes which cause inflammation. Turmeric is categorized as an anti-rheumatic also known as an herb that can actively reduce inflammatory symptoms in conditions such as RA, OA, tendonitis, bursitis, bruises, sprains, and painful joints
I was inspired to create this recipe for after those long days at the office when you really don’t feel like cooking. I typically have all of these ingredients on hand so when I’m in a pinch, I always have this delicious recipe to fall back on. My favorite part about making these burgers is that they are SO EASY! Literally toss all the ingredients into a mixing bowl, form into 2 patties and pop them in the oven for 30 mins… no mess no stress! If you don’t have cumin sauce on hand or you can’t find the brand I recommended you can always try adding extra spices into the mix or add your favorite curry or cumin sauce instead.
Curry Salmon Burgers (makes 2 burgers)
– 1 can wild salmon
– 1 free range egg
– 1/2 cup rolled oats (I use Bob’s Red Mill GF brand)
– 1/4 tsp paprika
– 1/2 tsp turmeric powder
– 1 tsp curry powder
– 1/4 cup cumin sauce (I love Umi’s Kitchen Brand) or use extra spices
– 1/4 tsp sea salt
– 1 tsp pepper
- Preheat oven to 375 degrees and line small baking sheet with parchment paper
- Add ingredients into a small mixing bowl, mix well to fully combine
- Form into two equally sized burger patties and place on the baking sheet
- Bake in the over uncovered for 30 minutes, or until lightly golden brown
- Remove from the oven and let rest for 2-3 minutes to firm up
- Enjoy in a sprouted grain bun or lettuce wrap drizzled with turmeric aioli sauce, fresh veggies or a summer salad
Turmeric Dill Aioli
- 2 tbsp Avocado mayo (I LOVE Chosen Foods brand)
- 1/2 tsp maple syrup
- 1 tbsp cumin Sauce (see above brand recommendation)
- 1 tsp fresh dill
- 1/4 tsp paprika powder
- 1/4 tsp turmeric powder
- Sea salt and pepper (to taste)
- Add ingredients into an immersion blender or a small mixing bowl
- Mix well until fully combined, drizzle on top of the burgers or use as a dipping sauce for roasted yam fries!
How Can Stress Lead to Inflammation?
It seems that most of us these days can relate to feeling pretty “stressed out”. But have you ever paused to consider how your stress levels are impacting your overall health and well-being? The truth is that stress can create many imbalances within the body, and one of the most concerning effects of long term stress is how it contributes to inflammation.
What happens to your body when you’re in a state of stress? Your body releases hormones, such as cortisol, that prepare your body for a fight or flight situation. This means your heart rate increases, your blood pressure increases, and your lungs take in more oxygen. At the same time, other systems, such as your digestive, reproductive and immune system become suppressed. One of the major issues when stress becomes chronic is that your immune system becomes desensitized to cortisol. Because cortisol is a hormone that helps regulate inflammation, when your immune system stops responding to cortisol, it allows inflammation in the body to become out of control.
Why is chronic inflammation such a concern? Because of its association with many disease processes in the body. We now know that inflammation is the hallmark of most diseases, ranging from heart disease to diabetes to cancer.
What action can you take today? To restore balance to the body, we must look at ways to decrease inflammation, as well as reduce or release stress.
The month of June can be a particularly stressful time for many people, especially those with children whose calendars are packed full with year-end activities for school and sports teams! To give your mind and your body a pause from the chaos, make it a priority to spend 15 minutes every day in nature. This could be a walk around your neighborhood, a short hike in the woods, or some chill time on the beach. Make this time a mindful experience by taking in the colours, the smells and the sounds of being in nature. It activates powerful stress-reducing changes in your physiology!
Don’t forget! If you want to dive deeper into the topic of inflammation you can join us for a getfit or nutrafit workshop this month. You don’t want to miss these ones!
This month’s workshops at Livfit
This month we are pleased to have a getfit and a nutrafit workshop focusing on ways to decrease inflammation! Join Martina Salling, Kin, for an evening of myofascial release techniques to help soothe tight and sore muscles. If you are looking to dive deeper into ways to decrease inflammation through the food you eat then you don’t want to miss out on Sarah’s upcoming workshop on how to eat to fight chronic pain! Register online, in house, or via phone for these upcoming workshops!
Click here to read more or register!