Recover Fast and Get Back in the Game!

Recover Fast and Get Back in the Game!

Recovery, as I’m sure you’ve heard, is important for our body’s healing process.  What can we do to recover fast?  Let's talk about why we are sore in the first place.  When we work out, we break down muscle, which has to be rebuilt.  And with muscle breakdown, we can have some soreness and discomfort.  The soreness and mild discomfort is brought on by inflammation—the body’s natural response is to send in the troops—blood and other support—to heal tissue and make it stronger.  So, some amount of soreness is natural and normal. 

However, we all can overdo our workouts, which can leave us with more inflammation than we would want or than may be healthy.  And too much chronic inflammation can eventually lead to diseases and other conditions like rheumatoid arthritis.  So, it’s important to find a careful balance between healthy inflammatory response to working out, and too much inflammation.

That’s why recovery is so important.  I counsel my patients about the importance of regular exercise, but I also counsel them about the importance of not overdoing their workouts and managing their overall inflammation levels in their bodies.  I advise them to maintain a proper diet high in anti-inflammatory foods like leafy greens, olive oil, nuts like walnuts, fish rich in Omega 3’s like Salmon, and fruits like blueberries and citrus fruits.

I also suggest including the super anti-inflammatories, aka herbal medicine, into their daily routine.  Herbs like Ginger, Licorice, and Tumeric are all highly effective inflammation reducers and can help your body recover fast so we can minimize down-time between workouts, and at the same time help to maintain healthy inflammation levels. 

Try using the anti-inflammatory herbs that are in my proprietary herbal formula in IN:MOTION.  Among the 12 anti-inflammatory and pain reducing herbs contained in in IN:MOTION, Licorice Root, Ginger, Flowering Quince, Frankincense Resin, Curcumae Longae Root, which is a derivative of Tumeric, all aid in reducing inflammation.  IN:MOTION is a healthy, plant-based and non-addictive alternative to prescription and over-the-counter medications for managing pain and inflammation. 

I added IN:Motion to this delicious paleo bar that is filled with anti-inflammatory ingredients.  Enjoy this recipe originally derived from Amanda @runningwithspoons before, in-between and after work outs. It's a delicious snack to help you recover fast!

Be Well!!!

Strawberry Almond Oat Bars

Prep time
15 mins

Cook time
40 mins

Total time
55 mins

 Author: Amanda @ Running with Spoons

Yields: 12 bars


For the strawberry chia jam:

- 1 packet of in motion

2 cups (350 g) frozen strawberries*

2 Tbsp (30 ml) maple syrup

2 Tbsp (14 g) chia seeds

1 tsp vanilla extract

For the bars:

1 cup (80 g) rolled oats (gluten-free, if needed)

1 cup (128 g) almond flour

1/2 cup (120 ml) unsweetened applesauce

1/4 cup (50 g) coconut palm sugar**

1 Tbso (15 ml) coconut oil, melted***

1/4 tsp salt


Make the jam:

1 Add the strawberries and maple syrup to a medium saucepan set over medium heat. Heat until the berries begin to release their liquid, about 5 - 15 minutes depending on whether or not they were thawed first. Bring to a boil, stirring occasionally, until the berries begin to break down and thicken, about 5 -10 minutes. Use your spoon to break them apart further if desired.

2 Stir in the IN:MOTION mix, chia seeds and vanilla, continuing to cook for another 5 minutes. Remove from heat and allow the jam to cool. It will continue to thicken the longer it sits, which is why I usually like to make it the night before I'm planning on making these bars.

Make the bars:

1 Preheat your oven to 325F (162C) and prepare an 8x8 (20x20cm) baking dish by lining it with a sheet of aluminum foil or parchment paper, leaving a few inches of overhang on the sides to allow for easy removal.

2 Add the oats and almond flour to a high-speed blender or food processor and process on high for about 10 seconds, or until the oats have broken down into the consistency of a fine flour. Add the remaining crust ingredients and continue processing for about 20 - 30 seconds until la sticky dough begins to form. Make sure to stop and scrape down the sides of your blender/processor as necessary.

3 Transfer 2/3 of the dough into your prepared baking pan, using your fingers or a spatula to ensure that it is pressed down tightly and evenly. It might be a little stubborn, so just take your time and spread it as best you can - it doesn't have to be perfect. Spoon the chia jam over the surface, and use a spatula or knife to spread it evenly, making sure to only go within 1/4 of the edge to prevent the jam from burning. Top with remaining dough by dropping it on top in in a few separate globs, and then using your spatula to spread them out.

4 Bake for 35 - 40 minutes, until the centre has set and the bars begin to turn golden brown. Remove from the oven and let them cool in the pan for about 15 minutes before transferring them to a wire rack to cool completely. Use a star[ knife to cut them into individual bars and store them in an airtight container at room 

#naturalantiinflammatory #herbalpainrelief #plantbasedantiinflammatory #tumeric #workoutrecovery #reduceinflammation

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