Launch Day 5 Inflammation


Intention | Inflammation Calming the body and the mind

Inflammation is the body’s natural immune response to infection or injury, and when it’s acute, it plays an important role in healing. However, chronic inflammation is a long-term response that underlies many conditions, including heart disease, autoimmune disorders, anxiety, diabetes, cancer, and brain fog. Identifying the root cause of inflammation is essential for overall wellness, and often the gut is central to this process. Through the gut–brain axis, the gut and brain constantly communicate via nerves, hormones, and chemical messengers, explaining why stress can disrupt digestion and why a healthy gut supports mood and mental clarity. Eliminating inflammatory foods (wheat and dairy) can positively impact mood and lower risk of developing chronic health conditions.

CHECKLIST  FOR DAY 5

Morning Checklist

  • Journal Entry: Check in with yourself.  How are you feeling? Are you having headaches? Joint pain, abdominal discomfort? Has anything changed? Anything better or worse? How is your mood? How is your energy? Write down a list of questions for tomorrow.

  • Lemon water (warm if possible) squeeze ½ a lemon into 8 ounces of water before coffee

  • Lymphatic movement refer to video

  • Movement: 20–45 minutes (walk, strength, or mobility)

  • Licorice tea or detox tea

Evening Checklist

  • Mediation - 6 min video or one you enjoy. You may also choose to meditate during the day or in the morning. 

  • Dinner: Zucchini noodles with turkey or grass-fed beef Bolognese

  • How is your hydration? 

  • Did you move today? Even simple stretching can be helpful.

Menu Ideas

Breakfast: salmon, avocado, topped with cilantro and slides green onion or chives

Lunch: leftover detox soup with grilled chicken

Dinner: Roasted chicken, root veggies, sauteed spinach or Chicken Soup

Chicken Soup For You!

Ingredients:
2 tablespoons olive oil
1 large yellow onion, chopped
2 carrot, peeled and chopped
2 celery stalks, chopped
4 garlic cloves, chopped
3 chicken breasts , cut in half or in small pieces
1 1/2 tablespoon grated ginger
1 teaspoon turmeric
1/2 bunch of parsley
3 cups of chicken bone broth, low sodium or no salt, I also may add 1/2-1 cup of water
1 lemon
salt and pepper to taste

*optional: coconut milk 1 cup

Directions:

  1. Add Olive oil to a large pot or dutch oven, cook onions first until translucent.

  2. Then add carrots, celery, and garlic.

  3. Add Onions to the

  4. Add Chicken, cook for 10 min

  5. Add the ginger and turmeric. Cook for 1-2 min.

  6. Pour in bone bone broth and squeeze in half a lemon.

  7. Bring the soup to a rapid boil, then lower the heat to a simmer. Cook for 30-45 min.

  8. Shredded chicken

  9. Add salt and pepper

  10. Grate remaining 3 garlic cloves directly into the pot and stir.

  11. Squeeze the other lemon half into the soup, add parsley. *This recipe is inspired by Baked By Melissa’s Chicken Soup recipe.

** Cut the ginger in half  if the ginger is too spicy or skip it.