P.E.P. Talk - April 2023

Welcome to P.E.P. Talk dedicated to your
Physical, Emotional and Personal well-being.

Staying healthy, well and strong with
Brain, Body and Balance.
We are all in this together!

P.E.P. Talk is our Virtual Activities Program that will be sent monthly throughout the year. We hope that you enjoy these activities no matter where you are!
Please look for our weekly calendar and newsletter that will be sent every Wednesday from October through April.
In an effort to support our contactless environment the weekly updates will be sent through email.

Do you have inflammation in your body?

There are two main types of inflammation:

Acute and Chronic

Acute inflammation

An injury or illness can involve acute, or short-term, inflammation.
Acute inflammation can result from:

exposure to a substance, such as a bee sting or dust.
an injury
an infection

Chronic inflammation

Chronic inflammation can develop if a person has:

Sensitivity: Inflammation happens when the body senses something that should not be there. Hypersensitivity to an external trigger can result in an allergy.

Exposure: Sometimes, long-term, low-level exposure to an irritant, such as an industrial chemical, can result in chronic inflammation.

Autoimmune disorders: The immune system mistakenly attacks normal healthy tissue, as in psoriasis.

Autoinflammatory diseases: Genetics effect the way the immune system works.

Persistent acute inflammation: In some cases, a person may not fully recover from acute inflammation. Sometimes, this can lead to chronic inflammation.

As we move throughout life we may have a variety of ways that inflammation can be impacting our body. It's important for you to listen to your body and treat inflammation at the source the best way for you. Diet, exercise and appropriate steps to help heal and build strength are going to be key long term.

I hope everyone takes the time to look through all of the information included in this month's P.E.P. Talk and use it to help take better care of you!

I look forward to hearing from you. - Erin

Anyone who’s serious about preventing chronic inflammation (aka a sustained inflammatory response in the body that’s linked to many chronic diseases) probably already gets their fill of turmeric, ginger, and antioxidant-rich berries in their diets. While it’s true that what you eat plays a major role in combatting the effects of inflammation, food is only part of the solution.

Chronic inflammation is a common topic now, but it has not always been a popular subject in medicine. Studying preventive medicine connects how inflammation is connected to long-term health.

The biggest tip on how to prevent inflammation: exercise. Exercising for 20 to 30 minutes a few times a week is one of the best ways to prevent dementia and other forms of chronic inflammation. In fact, a small 2017 study found
that just 20 minutes of walking on a treadmill triggered an anti-inflammatory response in the body’s cells, which suppressed the production of cytokines (the compounds that activate inflammation). Exercise has another crucial benefit, too: helping prevent and reverse obesity, which is linked to a wide range of

inflammatory health problems, including diabetes and poor cardiovascular health.

Another reason exercise is important for preventing inflammation is because it’s linked to reducing stress, and can play a part in managing depression, two conditions that are associated with inflammation. It should then come as no surprise that the healthy habits that the longest-living people around the globe share—aren’t just focused on food; getting regular movement, managing stress, and maintaining social connections are also critical parts of healthy aging (and thus, reducing inflammation).

But don’t take this as a sign that you have to start doing an intense workout, all the time in order to cut down on inflammation. Light aerobic activity like walking, is enough to reap the anti-inflammatory benefits of exercise. Other forms of low-intensity cardio include biking, slow runs, and even hiking.

The takeaway to keep in mind in terms of preventing and combatting inflammation is this: what you eat most certainly plays a role, but preventive health is no one-man show. Exercise also plays a starring part, and that doesn’t mean waking up two hours early before work to sweat; it’s a lot more attainable than you may think.

What Is High-Intensity Interval Training?

You can Swap the High for Intermediate or Low Intensity and Keep all the Benefits of Interval Training.

HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. It is perhaps the most time-efficient way to exercise.

Typically, a HIIT workout will range from 10 to 30 minutes in duration.

Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise.

The actual activity being performed varies but can include sprinting, biking, jump rope or other body weight exercises.

For example, a HIIT workout using a stationary exercise bike could consist of 30 seconds of cycling as fast as possible against high resistance, followed by several minutes of slow, easy cycling with low resistance.

This would be considered one "round" or "repetition" of HIIT, and you would typically complete 4 to 6 repetitions in one workout.

The specific amount of time you exercise and recover will vary based on the activity you choose and how intensely you are exercising.

Regardless of how it is implemented, high-intensity intervals should involve short periods of vigorous exercise that make your heart rate speed up.

Not only does HIIT provide the benefits of longer-duration exercise in a much shorter amount of time — it may also provide some unique health benefits.

INGREDIENTS

Chili

2 tsp avocado oil, divided
2 leeks, sliced, white only
3 cloves garlic, minced
1 large butternut squash, peel and diced
4 cups vegetable broth
1 tsp fresh rosemary
4 cups kale, chopped
2 cups quinoa, cooked and cooled

Walnut Ginger Crumble

½ cup walnuts
1 inch ginger, peeled and grated or finely minced

INSTRUCTIONS

Walnut Ginger Crumble

In a large skillet, heat 1 tsp avocado oil. Once hot add walnuts and ginger, lower heat to medium. Stir walnuts and ginger cooking for 3-4 minutes until fragrent. Watch closely to prevent burning. Remove for pan and set aside.

Anti-Inflammatory Chili

In the same skillet, heat remaining 1 tsp avocado oil over medium high heat. Add sliced leeks and minced garlic cooking for 3-4 minutes until tender.
Add cubed butternut squash and cook 5-8 minutes until browned.
Pour in vegetable broth and add minced rosemary. Bring to a simmer then lower to medium. Cook for 15-20 minutes or until the squash is tender. Add more broth if needed to keep the squash just covered.
Once squash is cooked, add chopped kale and simmer for additional 2-3 minutes until wilted. Turn off heat and add cooked and cooled quinoa. Stir to combine. Serve hot sprinkled with walnut ginger crumble.

Locals Only
Welcome to the Coachella Valley's locals only recommendations for you. This is a list of local businesses, excursions and happenings throughout the desert. They can be experienced as a single event or group them together to customize your own adventures and day trips.
Many local businesses are currently closed or have limited hours due to COVID restrictions in Riverside County.
Please visit each website to confirm the days and hours of each location.

Cabot's Pueblo Museum
Local Tip: Make sure to get tickets in advance if you want the guided tour. Lots of history, artwork and artifacts in this historic house museum. Highly recommended.