MMB – Don’t Let Inflammation Getcha Down!
Happy Monday to you! I hope you were all able to get outside and do something active over the weekend! Thanks for your understanding in allowing me to miss Boot Camp on Saturday and take a trip with my boys on their Boy Scout camp out to the Lava Beds in Lassen. It was an amazing weekend! These caves are brilliant examples of the earth’s unleashed power! So, you know that monkey crawl exercise we do in Boot Camp? Well, let’s just say it was put into good use! Yup, there was a lot of monkey crawls, bear crawls, duck walks, scaling, traversing, and climbing jagged rocks! It was glorious 🙂 Here are a couple of pictures:
Announcements and Reminders:
- Cardio Core at Jen’s Studio Tuesday! If you’d like to sign up for classes on Tuesday, please text or e-mail me. Classes are 60 min 5:45pm to 6:45pm, 30 min 6:55pm to 7:25pm, and 30 min 7:35pm to 8:05pm.
- Cardio Fusion – Normal class times on Thursday 5:45pm to 6:45pm & 6:55pm to 7:25pm
- 6-Week Fall Fitness and Nutrition Challenge begins on September 29th! It’s that time of year again! Let’s kick off the fall season with a good Challenge that will motivate and inspire you to push a little harder, eat clean, and learn more about nutrition. Let’s shake things up and lose a couple of inches as we head into the fall. After all, you want to feel good in those jeans right?
- September Nutrition Knowledge Contest – You still have until 9/30 to learn those nutrition facts! Research the six nutrients: water, carbs, fats, proteins, vitamins, and minerals. Learn something, write it down, and enter the drawing for your chance to win a class card.
Thought for the week: Don’t Let Inflammation Getcha Down!
I think many of us are walking around in a state of inflammation and don’t even realize it. With our American lifestyle and S.A.D. diet (Standard American Diet), it doesn’t take a genius long to figure out there is a direct correlation between our lifestyle and chronic diseases. Diseases often stem from a state of inflammation in the body, so this is why it’s important to recognize the symptoms and do something about if you have them! Be aware of how you look and feel and ask yourself if you have any of the following symptoms in the article below from mindbodygreen.com. The article I’ve attached is from a naturopathic physician and is a quick read giving you some information about what inflammation does to our bodies and what symptoms we should be looking for.
Also, I’ve attached the acidic-alkaline chart so you can review the feeds that are calming and inflammatory. Knowledge is power, so the more you aware, the more you can make healthy decisions on a daily basis that will reduce inflammation and limit disease.
See you soon!
10 Signs You Have Chronic Inflammation
Kellyann Petrucci, ND, a leading naturopathic physician and nutritionist, is an inflammation expert. This week, we’re sharing Dr. Petrucci’s expertise in a series on fighting inflammation for optimal health.
Typically, it’s pretty easy to tell if you’re experiencing acute inflammation. If you scrape your knee, your skin will turn red and hot. If you catch a cold, your runny nose and fever will tell the whole world that you’re inflamed. So acute inflammation is a natural, healthy process that helps your body heal.
But chronic inflammation is a whole different story. Chronic inflammation occurs when your immune system gets set permanently to “on.” As a result, it constantly releases a flood of damaging chemicals that could sicken your cells. It’s like a forest fire that never goes out.
Recent research suggests that chronic inflammation is associated with many modern diseases, including obesity and heart disease. In addition, chronic inflammation could make you feel tired and “washed out.”
Your doctor can measure your level of C-reactive protein, a marker for inflammation, to indicate whether chronic inflammation might be wreaking havoc on your body. But there are also a few clues your body might be telling you.
How to spot the signs of chronic inflammation:
Chronic inflammation can reveal itself in a variety of way, but these 10 signs are the most common in my experience.
1. You have a “spare tire” around your waist.
Fat cells in the abdomen churn out inflammatory chemicals—and the more belly fat you have, the more of these chemicals they create. In fact, cardiovascular medicine expert Peter Libby, MD, calls belly fat a “hotbed” of inflammation.
2. You have high blood glucose levels.
High blood sugar increases the numbers of inflammatory cytokines circulating in your blood. It also increases your levels of destructive molecules called advanced glycation end products (AGEs), which are pro-inflammatory.
3. You have digestive problems like gas, diarrhea, bloating, or constipation.
These can stem from a sick, inflamed, overly permeable gut—and a leaky gut that allows toxins to escape into your bloodstream is one of the leading cause of chronic, body-wide inflammation.
4. You’re tired all the time.
Inflamed cells are sick cells, and they can’t produce the energy you need to feel refreshed and invigorated. As a result, you feel fatigued even when you first get out of bed—and by afternoon, you’re exhausted.
5. You have skin problems like eczema or psoriasis, or your skin is red and blotchy.
This could be an external sign of internal fire. (This is why there’s a powerful link between psoriasis and inflammatory conditions that manifest internally, including diabetes and cardiovascular disease.)
If you’re always battling watery eyes and a runny nose, you could be chronically inflamed.
7. Your face is puffy, or you have puffy bags under your eyes.
This is a common sign of internal inflammation.
This is another outward clue of internal inflammation.
9. You’re depressed, anxious, or suffering from “brain fog.”
Inflammation could affect your brain chemistry, causing changes in how you think and feel.
10. If you’re a man, you have erectile dysfunction.
Chronic inflammation could be a cause of this problem.
How to heal chronic inflammation:
If you have any of these signs pointing to chronic inflammation, here’s the good news: You can start taking control by changing your lifestyle.
Begin by cutting out highly inflammatory foods like sugar and grains out of your diet and eating more lean protein, vegetables, and healthy fats. I recommend drinking gut-healing bone broth every day for a huge dose of anti-inflammatory power. Exercise daily, get enough sleep, and de-stress yourself with mindfulness meditation. Lower your body’s burden of toxic chemicals, and you’ll turn down the flame another notch.
This is a problem you can start solving right now with a simple prescription: a smarter, healthier lifestyle.