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Anti-Inflammatory Diet for Weight Loss & Detoxing

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anti-inflammatory diet for weight loss

Are you like many others searching for the best way to shed a few pounds this year? If so, I am going to suggest that an anti-inflammatory diet for weight loss and detoxing is the answer.

Things have moved on from the calories in and calories out approaches and point systems of eating. They don’t teach healthy eating which is imperative if you want a permanent solution to overweight and make improvements to your health.

Researchers have discovered that inflammation in the body can cause both weight gain and difficulty losing weight.

What is Inflammation?

We’ve heard a lot about inflammation getting out of control for some people who were unfortunate enough to get infected with Covid-19 during this current pandemic.

Inflammation is a normal body process and is activated by the immune system. Acute inflammation occurs in seconds and can develop symptoms of redness, soreness and pain. Inflammation is a part of our body’s function and works as a signal for repairing our damaged tissues that occurs as a result of an infection.

But, inflammation acts as both a ‘friend and foe’. It’s necessary to fight an infection but a chronic low-grade inflammatory state is detrimental to health. Inflammation that remains for a long period becomes chronic and starts damaging the body’s own tissues.

It’s known that chronic low grade inflammation can contribute to many conditions such as metabolic syndrome, type 2 diabetes, heart disease, non-alcoholic fatty liver disease, Alzheimer’s disease, cancer, depression and others. Shockingly 50% of deaths worldwide have been related to chronic inflammation.

Researchers suggest that

overeating increases the immune response. This increased immune response causes the body to generate excessive inflammation, which may lead to a number of chronic diseases.

The body is knocked out of balance by inflammation but a healthy and balanced lifestyle is key to returning the body back to health and better balance. Even modest weight loss of 10% of body weight can help to reduce inflammation

Symptoms of Chronic Inflammation

Some of the common symptoms of that chronic under-the-radar inflammation are:

  • Joint and muscle pain
  • Skin rashes
  • Frequent headaches
  • Intestinal gas and indigestion
  • Fatigue
  • Weight gain
  • Gum disease
  • Mood swings, anxiety and depression

What is an anti-inflammatory diet?

The anti-inflammatory diet is not a meal plan or counting calories for fighting the problems of obesity but rather a nutritional diet that focuses on using natural whole foods and plant-based greens to combat inflammation and protect you against diseases and keep you healthy.

It will automatically help with weight loss and detox because you say goodbye to those foods that trigger inflammation. It also boosts the intake of nutritious foods that supply the nutrients needed for efficient detoxification and good health.

Toxins that enter the body through food, personal care products and the environment can upset the weight control system so taking steps to help the body eliminate them is one way this diet can result in weight loss.

This way of eating can be classified into four components:

  • antioxidant activity
  • detoxifying activity
  • nutrient density
  • hormone-regulating activity

The diet is rich in antioxidants that reduce free radicals. They are molecules in human bodies that may damage cells putting us at risk of many diseases. This anti-inflammatory diet for weight loss fights tragic inflammation and reduces the risk of very major diseases.

Anti-Inflammatory Diet for Weight Loss & Detoxing

Scientists have shown that a diet high in unhealthy foods, like processed fats and oils, fried foods and refined carbohydrates, can cause inflammation that could lead to serious diseases.

Fortunately, researchers have discovered that there are a wide variety of foods that reduce chronic inflammation in the body. These include

  • monosaturated fats
  • omega 3 rich foods,
  • fruits and vegetables
  • whole gluten free grains.

Therefore, your diet should always include different type of foods like green leafy vegetables, nuts and seeds, fatty fish, fruits high in antioxidants like berries and citrus fruits.

Such a variety of foods have anti-inflammatory effects and can reduce the risk of illnesses, diseases, and other chronic inflammation symptoms.

An anti-inflammatory diet is a well-balanced diet rich in nutrition. It is a perfect combination of healthy fats, high fiber, good proteins, and low-glycemic carbohydrates.

Lets now take a closer look at some good foods to include:

Broccoli and Cauliflower.

Cauliflower and broccoli will assist in cutting carbohydrates, and also soothe inflammation. Cauliflower and broccoli are a cruciferous veg family that contains powerful anti-inflammatory impacts when eaten daily.

Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and cabbage contain compounds that have the ability to induce Phase II glutathione detoxification enzymes.

Berries

Berries such as blueberries, strawberries and blackberries  are among the best fruits when shedding weight. Ideally they should be organic so you avoid the pesticide residue. They contain high fiber and are low in calories. A cup of chopped strawberries has 55 calories and three grams of fiber. Eating them make you feel full.

Additionally, they have a low glycemic response, which prevents blood sugar fluctuations, inflammation, and cravings.

Walnuts

Feeding on a mixture of protein, fiber, and healthy fats is an absolute game-changer. This combination provides absolute satisfaction. These three ingredients are in excellent balance in walnuts.

You might be concerned that eating nuts would make you put on weight but not all the fat in the nuts is absorbed. In fact, researchers found that during a study 28% of the people they tested used up more calories after a meal containing walnuts than a meal containing fat from dairy sources. Nuts are healthy for those trying to lose weight.

Beans

High-fiber beans like navy beans, black beans, chickpeas, lentils, and peas are high in antioxidants which help reduce inflammation.

Beans are a slow-digesting carb and still a source of proteins. This combination keeps you feeling satisfied. Anti-inflammatory weight loss dieters who include legumes and beans in their meal plan lose weight faster than those who avoid beans.

Some people avoid beans because they have seen some information that beans contain lectins which may cause some digestive problems in sensitive people.  However, soaking, sprouting and cooking beans and legumes can destroy the lectins so eating these foods is not a problem.
Dr Greger, a recognized authority on nutrition has stated:

cooking beans to the point where they are considered edible is more than sufficient to destroy virtually all lectin activity

Omega-three fatty acids.

It’s important to have the right balance of Omega 6 to Omega 3 fatty acids. The majority of people’s diets are too high in Omega 6 fats and too low in Omega 3 fats.

Researchers have discovered that Omega-3 fatty acids can reduce inflammatory cytokines and may benefit the numerous chronic diseases that have underlying chronic inflammation.

Having 2 servings of cold water oily fish like wild salmon or sardines help to provide omega 3 fats.  Vegetarians rely on flaxseed, chia seeds, and walnuts. Besides reducing chronic diseases, it helps in weight loss.

Fats are digested more slowly than other foods so help you stay full for longer.  They don’t cause fluctuation in blood sugar so can help you lose excess weight.

Cook with spices and herbs.

The majority of spices and herbs are used in an anti-inflammatory diet for weight loss. For example, chili peppers, cinnamon, cloves, turmeric, rosemary, and thyme are healthy spices and herbs.

Studies show that turmeric significantly enhances anti-inflammatory conditions that lead to weight loss just as capsaicin, in chili peppers intercept the inflammatory pathways.  Turmeric is known for its strong anti-inflammatory compound called curcumin.

Feed on extra-virgin olive oil

Extra-virgin olive oil It is a powerful  anti-inflammatory agent and supports your heart health and reduces risk cancer and other serious health conditions. It contains a compound, known as oleocanthal, which has an anti-inflammatory impact on your body.

It may help lower blood pressure and LDL cholesterol as well as increasing HDL, the so called good cholesterol.

Red wine and dark chocolate

When it comes to drinkers who plan to be on an anti-inflammatory diet for weight loss, red wine contains antioxidants. At the same time, chocolate has 70 % cacao, which is an ideal source of antioxidants. However, dark chocolate and red wine should be taken in moderation.

Citrus Fruit.

Citrus such as grapefruit, tangerines, and oranges are fiber-packed and are good to include on an anti-inflammatory meal plan. They give satisfaction, making them an excellent option for dieting and detoxing the body. Selecting fiber-rich juicy fruits like citrus has perks of weight-loss. Researchers claim that eating low-fiber meals decreases sleep quality.

Inadequate sleep increases appetite, lowers insulin sensitivity, and increases the risk of gaining weight. Therefore, serving citrus juice every day lowers calories, and  increases fiber intake. Besides, citrus fruit contain vitamin C that has antioxidant activity that helps to calm  inflammation. Citrus fruit is a low-calorie way to get more fiber and load up on vitamin C.

Citrus fruit is also very detoxifying. Oranges and tangerines ( but not grapefruit) contain limonene, a phytochemical that induces both Phase I and Phase II detoxification enzymes. They can have a strong detoxifying effect for some people so take care with these fruits.

Foods that lead to inflammation in the body:

To combat chronic inflammation you must avoid foods that otherwise increase inflammation in your body.

  • Too many carbohydrates
  • Sugar
  • Sugary drinks
  • Wheat pasta
  • Processed meats
  • Trans fats, found in many fried foods
  • Bread
  • Gluten
  • Soybean oil and vegetable oils such as corn, sunflower, safflower and grapeseed
  • Processed snack foods, such as chips and crackers
  • Desserts, such as cookies, candy, and ice cream
  • Excess alcohol

Final Thoughts

Diet and lifestyle changes take some time and planning. It’s best to make changes gradually.  Rather than cutting out a lot of foods at one time do it gradually to avoid withdrawal symptoms especially if you normally eat a lot of gluten or sugar containing foods. The anti-inflammatory diet is a way of eating that can take a while to be effective

The diet plays a vital role in reducing inflammation and weight and maintaining your overall good health, but at the same time, you need to change your lifestyle to a healthy one. It’s also important to have regular exercise, good sleep and to reduce stress.

The anti-inflammatory diet for weight loss and detoxing isn’t only meant for people battling chronic inflammation or autoimmune disorders. It is an overall balanced nutritional and wholesome diet to promote total well-being and a healthy, thriving immune system in the body.

 

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Health-and-Medical

Spinach Artichoke Baked Chicken

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This is basically a tasty warm spinach artichoke dip with hen baked right into it. It’s your favored application became supper—and also it’s very easy! Simply dice boneless skinless poultry bust, organize it in a baking meal, as well as leading it with an abundant and also velvety blend of softened lotion cheese, garlic, Parmesan cheese, a glob of mayo, spinach, and also artichoke hearts. Bake at 350 for 35 mins as well as voila! Supper is offered. The hen cooks up tender while the spinach and also lotion cheese mix merges an abundant lotion sauce that would certainly be scrumptious over rice(or cauliflower rice to maintain it reduced carbohydrate), pasta, or potatoes(or mashed cauliflower). Tips for Spinach Artichoke Baked Chicken As soon as baked, the sauce bordering the poultry will certainly be a little slim.

Do not fret! It will certainly enlarge as the meal cools down, and also no matter, it tastes excellent! The hen and also various other components will normally launch a little bit of fluid as they prepare, however the most effective means to stop the sauce from being as well watery is to eliminate as much fluid as feasible from the high-moisture web content components: the thawed out spinach as well as the canned artichokes. To do this, make use of a cooking area towel or pile a couple of paper towels in addition to each other, cover them

securely around the spinach, as well as wring it out, disposing of any kind of excess fluid. Do the exact same point for the artichoke hearts. Make Ahead Baked Chicken This is among those baked poultry dishes that’s optimal for a stressful weeknight since you can make it beforehand! To prep it ahead of time

and also cook it later on, simply adhere to the dish guidelines for setting up the meal and also as opposed to baking immediately, cover as well as cool for as much as a day prior to food preparation.

Spinach Artichoke Baked Chicken This is basically a tasty warmspinach artichoke dip with poultry baked right into it. It’s your favored application developed into supper—as well as it’s very easy! Simply dice boneless skinless poultry bust, prepare it in a baking recipe, as well as leading it with an abundant and also luscious mix of softened lotion cheese, garlic, Parmesan cheese, a blob of mayo, spinach, and also artichoke hearts. Bake at 350 for 35 mins and also voila! Supper is offered. Prep Time 10 minutesCook Time35 minutes< period course=”wprm-recipe-details-label wprm-block-text-faded wprm-recipe-time-label wprm-recipe-total-time-label”>

Total Time 45 minutes Course: Dinner, Main Course Keyword: baked poultry dish, poultry dishes, warm spinach artichoke dip, keto poultry dish, reduced carbohydrate hen dishServings: 6 Calories: 662

  • kcal 2 pound boneless skinless hen bust cut right into 1 inch items 10 ounce plan icy spinach defrosted 8 oz lotion cheese softened 1/4 mug mayo 1/3 mug grated Parmesan cheese 1 tsp garlic powder 1/4 tsp newly ground black pepper 14.5 ounce can artichoke hearts in water drained pipes Preheat the stove to 350 ˚F.Squeeze as much dampness out of the thawed out spinach as well as artichokes as you can. Make use of a kitchen area towel or pile a couple of paper towels in addition to each other, cover them snugly around
  • the spinach, and also wring it out, throwing out any type of excess fluid. Do the very same point for the artichoke hearts. When drained pipes, approximately cut the artichokes.In a tool dish, blend the lotion cheese, mayo, parmesan, garlic powder, and also black pepper up until incorporated. Mix in the spinach and also artichokes.Arrange the reduced up poultry bust
  • in all-time low of a baking meal as well as spread out the lotion cheese combination over the chicken.Bake for 35-40 mins or up until poultry is prepared
  • via. Allow cool for 5-10 mins prior to offering over potatoes , rice, or pasta(
  • or cauliflower rice or mashed cauliflower to maintain it reduced carbohydrate!). Calories: 662 kcal| Carbohydrates: 45 g |< period course =” wprm-nutrition-label-text-nutrition-label wprm-block-text-normal”> Protein: 58 g | Fat: 28 g | Saturated Fat: 10 g| Cholesterol: 147 mg | Sodium: 2933 mg |
  • Potassium: 2262 mg| Fiber: 23 g | Sugar: 9 g | Vitamin A: 56104 IU | Vitamin C: 28 mg | Calcium:

717 mg |Iron: 10 mg

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Great Gift Ideas for Toddlers 2020

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Blocks, Puzzles & Games

There are tons of benefits that come from playing with blocks and puzzles. They promote imaginative play, creative expression, experimentation, problem solving, building an awareness of space and shapes, improving fine motor skills, etc. All this to say, a good puzzle or set of Legos is as worthwhile a purchase as it gets when it comes to kids’ play.

*This post contains affiliate links

LEGO DUPLO Classic First LEGO Set $25

LEGO DUPLO Mickey Mouse Birthday Parade $17

Melissa and Doug farm puzzle $9.99
Safari animals puzzle
Mickey Mouse Clubhouse puzzle

I Never Forget a Face memory game $16
A fun memory game in which kids can match the smiling faces of 24 children from countries all over the world.

Pretend Play

Melissa & Doug Pet Vet Play Set $23.99

Fisher-Price Food Truck $75
James sees me cooking all the time so naturally he loves having a kitchen of his own. He got this for Christmas last year and has enjoyed it so much that I sent it to my best friend’s daughter on her birthday.

Musical Instruments Set $35
We as parents may regret getting these when we’re on hour ten of tambourine jangling, but the kiddos will be so happy it’ll be worth it.

Paper Doll Friends $25

Art

I firmly believe there’s no such thing as too many art supplies when it comes to kids’ activities (even better if they’re washable and mess-free!). These are some favorites:

Aquadoodle Mat $24.99

Crayola Color Wonder Mess Free Coloring Kit $22

Crayola Baby Shark Wonder Pages,​ Mess Free Coloring $5.99

Crayola My First Finger Paint For Toddlers $30

Crayola Kids Wooden Easel, Dry Erase Board & Chalkboard $60

Stuffed Animals

We have a dozen or so Jellycat stuffies for James and Levi and they’re all as soft and cute as can be. In fact, James’ best friend might be this Jellycat bear that he creatively named Teddy Bear.

Jellycat If I were a Puppy Board Book and Bashful Puppy $35

Jellycat espresso cup $14

Jellycat croissant $16

Sports

Hopscotch Play Mat $39.99
I love the idea of bringing the classic playground game inside.

Little Tikes Basketball Hoop $31.99
We have a basketball hoop in our driveway that Daniel and James use all the time, but this mini version is perfect for indoor play (especially during the long months of winter).

Little Tikes Trampoline $56
So many fellow parents recommended this mini trampoline to us—and it has proved to be a fantastic buy. James jumps on it (and gets a little of his neverending energy out) every day.

Books

There are about a million great children’s books that I could recommend, but this year I’m focused on books with stories that center BIPOC and women.

I Dissent: Ruth Bader Ginsburg Makes Her Mark
Get to know celebrated Supreme Court justice Ruth Bader Ginsburg—in the first picture book about her life—as she proves that disagreeing does not make you disagreeable!

I Am Every Good Thing
The confident Black narrator of this book is proud of everything that makes him who he is. He’s got big plans, and no doubt he’ll see them through—as he’s creative, adventurous, smart, funny, and a good friend. Sometimes he falls, but he always gets back up. And other times he’s afraid, because he’s so often misunderstood and called what he is not. So slow down and really look and listen, when somebody tells you—and shows you—who they are. There are superheroes in our midst!

The Girl and the Wolf
While picking berries with her mother, a little girl wanders too far into the woods. When she realizes she is lost, she begins to panic. A large grey wolf makes a sudden appearance between some distant trees. Using his sense of smell, he determines where she came from and decides to help her. Through a series of questions from the wolf, the little girl realizes she had the knowledge and skill to navigate herself—she just needed to remember that those abilities were there all along.

Little Leaders: Bold Women in Black History
This beautifully illustrated board book edition of instant bestseller Little Leaders: Bold Women in Black History showcases women who changed the world and is the perfect goodnight book to inspire big dreams.

Little Legends: Exceptional Men in Black History
Author-illustrator Vashti Harrison shines a bold, joyous light on black men through history in this #1 New York Times bestseller. An important book for readers of all ages.

The Arabic Quilt: An Immigrant Story
Kanzi’s family has moved from Egypt to America, and on her first day in a new school, what she wants more than anything is to fit in. Maybe that’s why she forgets to take the kofta sandwich her mother has made for her lunch, but that backfires when Mama shows up at school with the sandwich. Mama wears a hijab and calls her daughter Habibti (dear one). When she leaves, the teasing starts. That night, Kanzi wraps herself in the beautiful Arabic quilt her teita (grandma) in Cairo gave her and writes a poem in Arabic about the quilt. Next day her teacher sees the poem and gets the entire class excited about creating a “quilt” (a paper collage) of student names in Arabic. In the end, Kanzi’s most treasured reminder of her old home provides a pathway for acceptance in her new one.

Bigger Gifts

Rockabye Plush Rocking Horses $100+
My bff Sabrina gave this unique rocking horse to James on his first birthday and he loves it. It’s soft, cute, and even plays music.

Damhorst Toys name stools $80
These customizable, solid-wood name stools will come in handy and last forever.

Kids Fire Tablet $139
This 8-inch tablet with a built-in parental controls and a kid-proof case can provide your kiddo a mix of entertainment and education, with access to thousands of books, games, shows, apps, and more.

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Holiday Gift Guide 2020

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Choosing the perfect gift for someone special can be difficult, to say the least. I’m always looking for new and different ideas, especially for the women in my life. So if you want a little inspiration for the holidays 2020, here are some of my favorite things!

*Note: This post is not sponsored in any way. Everything you see here is something I either bought myself or was gifted by my mom/best friend. Some of the links are affiliate links.

UGG Ansley Slippers $99
Every morning and evening when I slip my feet into these comfy, supportive, shearling-lined moccasins, I sigh with relief and thank my mother (silently) for gifting them to me three Christmases ago.

Silk pillowcase $45
Sleeping on a silk pillowcase is said to be better for your hair and your skin (I know people who travel with theirs). But it’s one of those things I always hesitate to buy for myself—which is one of the criteria I use to determine if it’s a good gift for someone I love.

Turbie Twist microfiber hair towel $7.99
Last year my mom gave me a Turbie Twist, just…out of the blue. I didn’t expect much, in fact, I laughed when I saw it—but it has quickly become an everyday essential. It dries my hair in no time and dries itself even faster (no damp towels here).

Jigsaw Puzzles
We need all the indoor activities we can get, which is why puzzles are such a hit in 2020. These three are pleasantly challenging and absolutely beautiful.
Piecework Rise and Shine Puzzle $36
Areaware Gradient Puzzle $20
Gray Malin Two Sided Beach Puzzle $25

Oribe Dry Texturizing Spray $40
I’m not overstating things to say that this is a holy grail product for every person who wants full hair with unbelievable body and volume. It’s just a bonus that it happens to smell amazing, too.

Olive and June The Mani System $50
All the tools you need for perfect nails at home, plus a polish of your choice and their super glossy top coat. Olive and June’s long-lasting polish is also 7 free: formulated without Dibutyl phthalate (DBP), Toluene, Formaldehyde, Formaldehyde resin, Camphor, Ethyl tosylamide, Xylene.

Skinceuticals CE Ferulic $166
Years ago I went to the dermatologist for a skin check (always watching out for skin cancer) and after I got the all-clear I asked her, “What is the one product you’d recommend for anti-aging?” Without hesitation, she said, “Skinceuticals CE Ferulic.” I thanked her, wrote down the name, went home, and looked it up online. Turns out there are countless other dermatologists, estheticians, and skincare-obsessed folks who swear by it, too. It’s pricey but with that kind of cult following, it might be worth it.

Revlon One-Step Hair Dryer And Volumizer Hot Air Brush $42
Every person that blow dries their hair with some regularity has cursed the process a time or two and wished—prayed—for an easier way. Well this might be the way. When I saw there were just shy of 99,000 (99,000 I said!) reviews and 4.5 stars on Amazon, I added two to my cart immediately (one for my mom, one for me).

Untamed $17
I adore Glennon Doyle and was blown away by her newest memoir, Untamed. It was funny, raw, utterly compelling, and full of moments of self reflection for me. I’d recommend it to anyone, but especially the women in your life.

Johanna Howard ‘100% That Girl’ candle $24
“You took a DNA test and it said you were strong, smart, caring and fearless.” This hand-poured candle is scented with lavender, sage, and rosemary, and according to the website, it’s made from a proprietary blend of coconut and soy wax, with a cotton core wick and phthalate-free fragrance oils to create an environmentally friendly, long-burning, wonderful smelling candle.

Cavo ‘After A Good Cry’ candle $24
This 100% organic soy wax candle from Cavo is said to smell like a hug (Rainwater + Lavender + Vanilla Bean + Bourbon) and comes with its very own playlist.

Magnolia Bakery Banana Pudding $56
When I was pregnant last summer, I casually mentioned to my best friend how good a big ol’ bowl of banana pudding from Magnolia Bakery in NYC sounded. Days later, I had a party-sized tub of it on my doorstep and I was in heaven…and then in a food coma. Here’s where you can order it as a gift, too.

Cookbooks ~$20
It’s safe to say we’re all cooking more this year, so now is the time to invest in cookbooks—for ourselves and the ones we love. Here are my recent favorites:

Two Peas & Their Pod Cookbook: Favorite Everyday Recipes from Our Family Kitchen

Skinnytaste Meal Prep: Healthy Make-Ahead Meals and Freezer Recipes to Simplify Your Life

Holy Sweet!: 60 Indulgent Recipes for Bigger, Better Desserts

The Pretty Dish: More than 150 Everyday Recipes and 50 Beauty DIYs to Nourish Your Body Inside and Out

The Well Plated Cookbook: Fast, Healthy Recipes You’ll Want to Eat

Modern Comfort Food: A Barefoot Contessa Cookbook

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