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Anti-Inflammatory Diet: Fighting Inflammation With Nutrition

FDA approves first flu vaccine that can be self-administered at home

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American Health
September 24, 2024

Health News Roundup

FDA approves first flu vaccine that can be self-administered at home: The FDA has approved the first flu vaccine, FluMist, that can be self-administered or given to children by caregivers, though it won't be available until next year's respiratory virus season. AstraZeneca plans to offer the vaccine through an online pharmacy, enhancing convenience and accessibility for families.

A dramatic rise in pregnant women dying in Texas after abortion ban: A new investigation reveals that maternal mortality rates in Texas surged by 56% from 2019 to 2022, significantly outpacing the national increase of 11% during the same period, following the state's 2021 abortion ban. The Gender Equity Policy Institute attributes this alarming rise primarily to the abortion ban, suggesting that Texas may foreshadow similar trends in other states.

Nutrition Corner

Dr. Weil's Anti-Inflammatory Diet: Fighting Inflammation With Nutrition: Dr. Andrew Weil's anti-inflammatory diet emphasizes a variety of fresh, nutrient-dense foods while avoiding high-fructose corn syrup, processed ingredients, and refined sugars to reduce chronic inflammation and related health risks. The diet offers clear guidelines for daily intake of specific anti-inflammatory foods, promoting lifelong dietary changes rather than short-term fixes.

Seasons of Eating: Seasonal produce includes artichokes, asparagus, and peas in spring; berries, corn, and tomatoes in summer; apples, pumpkins, and sweet potatoes in fall; and bok choy, broccoli, and citrus fruits in winter. To maximize freshness and savings, choose local and in-season fruits and vegetables, shop at farmers' markets, consider growing your own, and freeze extras for later use.

Recipe for The Day

Raspberry Protein Muffins: These Raspberry Protein Muffins are a healthy snack or breakfast option, offering 10 grams of protein per serving from ingredients like almond butter, Greek yogurt, and almond flour. Enhanced by tart raspberries and a hint of cardamom, they are easy to make and pair well with additional protein sources like hard-boiled eggs or Greek yogurt.

Lifestyle & Fitness Focus

Not sure what to do with those battle ropes at the gym? Don’t skip them just because you’re new; they’re versatile tools that can enhance your workout. Research shows that 30-second bursts of battle rope exercises, followed by one-minute rest intervals, can maximize your cardio benefits.

Ready to get started? This beginner-friendly battle rope workout, designed by Justin Flexen, a NASM-certified personal trainer, includes clear demonstrations by Beth Lewis, a certified strength coach. While these moves are accessible for newbies, they can still pack a punch. Feel free to mix in some bodyweight or free-weight exercises to create a well-rounded circuit.

8-Move Battle Rope Workout

How it works: Perform each exercise for 30 seconds, resting for one minute between moves. After completing all eight, rest for one minute and repeat the circuit three times.

  1. Double-Arm Wave

    • Stand with feet hip-width apart, knees slightly bent. Grip the ropes with palms facing down and move both arms up and down in a rhythmic motion for 30 seconds.

  2. Single-Arm Wave with Squat

    • Begin in a deep squat with thighs parallel to the floor. Grip the ropes and alternate single-arm waves for 30 seconds while maintaining the squat.

  3. Single-Arm Wave with Jump Squat

    • Start in a squat, then alternate single-arm waves while jumping up and landing softly back in the squat position for 30 seconds.

  4. Reverse-Grip Wave with Lunge

    • Stand with feet together, gripping the ropes with palms facing up. Alternate single-arm waves while stepping back into a lunge with each leg for 30 seconds.

  5. Hip Toss

    • Stand with feet hip-width apart, gripping the ropes with palms facing inward. Move the ropes from your right hip over to your left, engaging your core. Switch sides for 30 seconds.

  6. Double-Arm Wave with Burpee

    • Begin in a squat, perform three quick double-arm waves, then drop the ropes and jump into a push-up position. Do one push-up before jumping back up and grabbing the ropes again for 30 seconds.

  7. Arm Circles

    • Stand with feet hip-width apart, holding the ropes with arms extended. Circle your arms inward three times, then outward three times for 30 seconds.

  8. Power Slam

    • Start in a deep squat, grip the ropes with palms facing inward, and raise them overhead. Slam the ropes down with power while keeping your chest up for 30 seconds.

Give this workout a try, and you’ll feel more confident using battle ropes in no time!

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