I hope you had a joy filled Easter weekend and spent special time with your family and friends! This past Saturday was the 3rd Spring Fitness Challenge and the crew that came out on Saturday rocked it! I know there were quite a few of you who were away for Easter, but it was awesome to gather with a small, but mighty group on Saturday! I love seeing how strong and capable each of you have become because of your commitment and consistency! Let’s keep it going and know that there’s more to do and accomplish so you can look and feel your best from the inside out!
Announcements and Reminders:
Class Schedule Change this Week: Cardio Core is tomorrow night (Tuesday). I have (3) spots open at 5:45pm, (4) spots open at 6:55pm, and (1) spot open at 7:35pm. Please text or e-mail me to join in!
Cardio Fusion will be this Wednesday from 5:45pm to 6:45pm at my home studio. So, NO Cardio Fusion Thursday at VBC. Please let me know if you’d like to sign up for Wednesday, for either a 30 minute or 60 minute class.
NO Boot Camp this Saturday. Please click on the link below and find a Boot Camp work out you can do on your own. Better yet, invite a friend to do it with you!
Thought for the week: Foods to Reduce Inflammation
Have you ever heard the expression, “We are what we eat?” Well, it’s true. Hippocrates had it right when he said, “Let food be thy medicine and medicine be thy food.” When our bodies are in an inflamed state, disease can thrive without us even knowing it. I encourage you to examine your diet and look to add the types of foods that are listed in this article. Reduce processed foods, refined carbohydrates, limit sugary drinks and alcohol, and drink more lemon water! It’s not just about the work out friends! You must monitor what goes in your mouth on a daily basis. Let’s live a vibrant life together and kick disease in the teeth!
It’s also packed with antioxidants that reduce inflammation. These may reduce your risk of disease and lead to healthier aging (60, 61, 62, 63, 64, 65).
Flavanols are responsible for chocolate’s anti-inflammatory effects and keep the endothelial cells that line your arteries healthy (64, 65).
In one study, smokers experienced significant improvement in endothelial function two hours after eating high-flavonol chocolate (65).
However, make sure to choose dark chocolate that contains at least 70% cocoa — more is even better — in order to reap the anti-inflammatory benefits.
Summary Flavanols in dark chocolate and cocoa can reduce inflammation. They may also reduce your risk of several diseases.
The tomato is a nutritional powerhouse.
Tomatoes are high in vitamin C, potassium and lycopene, an antioxidant with impressive anti-inflammatory properties (66, 67, 68, 69).
Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer (67, 68).
One study determined that drinking tomato juice significantly decreased inflammatory markers in overweight — but not obese — women (69).
Note that cooking tomatoes in olive oil can maximize the amount of lycopene you absorb (70).
That’s because lycopene is a carotenoid, or a fat-soluble nutrient. Carotenoids are absorbed better with a source of fat.
Summary Tomatoes are an excellent source of lycopene, which may reduce inflammation and protect against cancer.
Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which fight inflammation (71, 72, 73, 74, 75).
Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries also provide benefits.
In one study, when people consumed 280 grams of cherries per day for one month, their levels of the inflammatory marker CRP decreased — and stayed low for 28 days after they stopped eating cherries (75).
Summary Sweet and tart cherries contain antioxidants that reduce inflammation and your risk of disease.
The Bottom Line
Even low levels of inflammation on a chronic basis can lead to disease.