Author: Yalda Alaoui

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The Ultimate Liver Detox

Hi Everyone!

Detox is a general buzzword at this time of the year for kickstarting weight loss.

I am often asked “Do I need to detox?”, “Which detox should I do?” and “Is detoxing safe?”

This article will answer these questions and help you decide whether a detox is right for you.

How Does Detoxification Work?

Is It Necessary to Detox?

What Are the Benefits of a Liver Detox?

Are Extreme Detoxes Good for Weight Loss? 

What Are the Side Effects of a Liver Detox?

What is the Ultimate Liver Detox Program?

 

How Does Detoxification Work?

Your body detoxifies toxins and waste products 24/7 through your lungs, liver, and kidneys. These organs never rest and if something goes wrong with any of them, you can become seriously ill.

Liver detoxification processes turn fat-soluble toxins into water-soluble compounds to be eliminated by the kidneys in urine or through bile that goes to the bowel. There are 3 phases to liver detoxification: Phases I, II, and III.

Phase I, II, and III of detoxification

Phase I: Toxins arrive in the liver ready to be handled by enzymes belonging to the P450 cytochrome family. These enzymes carry out chemical processes like oxidation, reduction, and deamination to prepare the toxins for Phase II.

Phase II: Once the toxins are converted into water-soluble metabolites, the liver conjugates them (i.e. binds them to another substance) so they can be excreted via Phase III.

Phase III: Toxins travel to the kidney for excretion in urine, or the gallbladder for excretion in bile. Good hydration is essential for Phase III to work properly.

Your liver works hard all day every day but it has to work even harder to handle things like alcohol, Ultra Processed Foods, cigarette smoking, pollution, and environmental toxins.

Is It Necessary to Detox?

If the body is detoxifying 24/7, why do we need to do a “liver detox”?

From a naturopathic perspective, a detox is about cutting back on the things that can impair our detoxification pathways such as alcohol, smoking, and junk food, and giving ourselves more of the nutrients that support healthy, efficient detoxification. These include B vitamins and antioxidants like vitamins C and E, zinc, and glutathione.

You might want to detox after an indulgent celebration like Christmas, or a vacation. Or you could follow the seasons and detox in Spring and Autumn – the traditional times of year for change and renewal.

Signs that it could be time for a liver detox include:

  • Digestive issues like poor fat metabolism
  • Dark urine
  • Body aches and pains
  • Headaches
  • Skin rashes and itches
  • Nausea
  • Fatigue
  • Intolerance to smells
  • Mood swings

 

What Are the Benefits of a Liver Detox?

Following a safe, nourishing detox plan can give you:

  • Better energy levels
  • Better concentration and mental clarity
  • Comfortable digestion
  • Clearer skin
  • Better sleep
  • Sustainable weight loss

 

The Eat Burn Sleep 6-Week Reset is the perfect detox plan. Many members notice benefits within a couple of weeks, like Dina for example who says:

“After just one week of the 6-week reset I have lost 3.5kg. I am thrilled with the result and I look forward to losing some more!”

Are Extreme Detoxes Good for Weight Loss?

The answer to that is no!

Extreme detoxes cause harm and lead to more weight gain in the long run. Your body needs a wide range of nutrients every day to maintain your organs and create energy for living. Restrictive extreme detox diets don’t provide enough nutrition and cause incredible stress to your digestion, liver, and hormones, leaving you worse off than before.

What Are the Side Effects of a Liver Detox?

When you start eating better foods mindfully and cutting out inflammatory junk food your body can be shocked. Depending on your toxic overload, it happens around the third day of the Six Week Reset in the Eat Burn Sleep program.

This is known as the healing crisis and is a sign that your body is in withdrawal from refined sugar and opioid compounds found in wheat and dairy.

You might experience headaches, brain fog, and fatigue for a few days. Your gut microbiome, which will have grown the wrong kind of bacteria, will scream at you to have some sugar or other inflammatory food.

The wonderful thing is that this is just part of the healing process of a liver detoxification program and won’t last for too long.

What is the Ultimate Liver Detox Program?

The best liver detox program is filled with delicious foods and drinks, mindful movement, and gentle relaxation practices. You will feel amazing when you have nurtured yourself through it.

My Six Week Reset program eases you through this process and lists science-backed activities to support your liver detoxification for long-term results.

It’s a glorious feeling when you are through to the other side and are reminded that you are stronger with higher energy levels – just like EBS member Brooke:

“I love your “soothing workouts” and all your advice. I also wanted to let you know when I rejoined last year and had my physical my weight was 172 lbs. My physical last month was 142 lbs. Thank you so much.”

 

Ready to discover the ultimate liver detox? Find out more about our membership options now

Our premium membership includes the Liver Detox Plan, which you can also purchase separately here.

 

You might also enjoy:

Why Am I Always Hungry?

Low-Calorie Foods for Weight Loss

Podcast on Spotify: Mindset Tips for Long-Term Health

Podcast on Apple: Mindset Tips for Long-Term Health 

 

Have a fantastic day,

Yalda x

 

Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

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Gut Healthy Recipes for Sell-by Date

My Interview With The Daily Mail: Be More Connected to your Food

I was interviewed recently by the Daily Mail. It was about the recent call-to-action from the charity Wrap to supermarkets. They are urging supermarkets to ditch the sell-by dates on packaging.

All in the effort to promote less waste, and I absolutely support it.

How to Identify Spoiled Food

Growing up in Morocco, we didn’t have supermarkets until I was 12, and dates on the packaging didn’t exist. We bought produce from markets regularly or picked it up from my grandfather’s farm for the day we needed it.

The food was fresh, and we ate it soon after it was bought. Unless it was yogurt, which we kept longer for the healthy bacteria to occur. Waste didn’t happen.

I know that many people have busy lives and shopping this way is not always possible but becoming more tuned to our foods is good practice.

It’s time to stop relying on sell-by dates and ditching foods that are perfectly fine to eat.

Trust your judgment

This move will undoubtedly encourage more people to think about their food. To look at the color and skin, feel and smell the produce, check the consistency and appearance – and generally be more connected.

Does the produce look, smell, and feel good to eat? These thoughts will become second nature.

Ultimately this practice will reduce waste, save money, and, more likely, more nutrients will be ingested.

Crunchy vegetables, for instance, get softer. So, initially, you would use them for a salad or steamed lightly, then as they age, you could use them in soup or roast them.

Or prepare them and add a sprinkling of salt for a quick healthy snack!

Also, when buying a bunch of organic green bananas for next week’s lunch box, buy extra for the next week too. When they are browning, smoothies are taken care of, for instance.

Or use it to make my nutritious banana bread!

Meat should be cooked soon after purchase, as well as fish.

Smells and appearance are a huge indication that they are past their best, and getting a second opinion if you are not sure, is wise.

Click here to read the article with good food safety advice from a panel of food and nutrition experts.

Even if you already do this practice, planning meals and shopping for the ingredients you need for the week is often a good idea. A little time spent focusing on this can save money and waste.

If you are a member of our Eat Burn Sleep community, you will already have meal planning prepared, with recipes to reduce inflammation and fight disease and nutrition advice.

I know from feedback that these are appreciated because knowing exactly what to eat, if there are health concerns for optimum results, takes the stress away. I love creating them.

Using up food before they go over is so satisfying.

So, what would I do with some vegetables when they are on their last legs, so to speak? I would make soup! White Good Carbs Soup, Gazpacho Andaluz, Cream of Broccoli and Zucchini Soup or Cabbage & Basil Soup.

Prepared in moments, this cleansing soup, with each ingredient chosen for its unique healing properties, will boost gut and mental health. This will alleviate chronic inflammation symptoms, strengthen the immune system, and promote cell DNA repair.

You could freeze it and add the coconut milk at a later date!

Members, I know that my version of Shakshuka is one of your favorites because it’s a crowd-pleasing comfort food.

Kids love it, too. (I have always had to consider children when creating the recipe since I have two!).

If there are hungry people around you, eggs that need to be used up, and a batch of my delicious and versatile tomato sauce at the ready, consider this quick and easy dish.

The shopping lists will ensure that you have the other anti-inflammatory ingredients. Through Wrap’s campaign urging supermarkets to ditch the sell-by date, I am hoping that more people will see positive results from being more connected to the food they consume.

I wish you a healthy, happy day!

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The Anti-inflammatory Diet & Lifestyle

Yalda Alaoui, smiling in her kitchen, with a background of colourful spices.

Chronic Inflammation Affects Us All

Not many people understand chronic inflammation. This is why the anti-inflammatory diet and lifestyle Eat Burn Sleep platform exists. Our members understand it now because they can see and feel the difference. They have put their inflammatory condition and autoimmune disease into remission. 

It is only through my health journey that I understand chronic inflammation.

How I Healed My Autoimmune Disease Naturally

Anti-inflammatory Medicine

What Is Chronic Inflammation?

Is Reducing Inflammation Important?

Why Should We Care About Inflammation?

Why Do I Get Worse Colds and Viruses Than Others?

How Can You Prevent Genetic Diseases?

What Is the Point of an Anti-inflammatory Diet?

How I Healed My Autoimmune Disease Naturally

Around 14 years ago, during pregnancy, I was diagnosed with an autoimmune disease: ulcerative colitis. The symptoms were relatively mild to begin with. They became more acute after my son was born. I got better for a while and then had my second son.

Two years later, I was diagnosed with another condition: a rare autoimmune disease called hemolytic anemia. I nearly died several times.

In my quest to get better, I saw medical professionals, specialists, naturopaths, nutritionists, and dieticians worldwide. 

Anti-inflammatory Medicine

The anti-inflammatory medication and steroids for the autoimmune disease I was taking would only work for a while. Then they would stop working. 

I researched everywhere, trying to find out what was going on and how I could help myself. 

Along the way, I was trying every diet under the sun. Some were extremely restrictive; nothing was working. I felt sick, malnourished, depressed, and determined not to live that way. I spent time in and out of hospitals, being unable to absorb nutrients, and passed from specialist to specialist. So, I researched everywhere I could, trying to determine what was happening.

One day, the penny dropped! It was chronic inflammation! 

(Read about nutrient malabsorption and how to treat it in this article: How Do You Get Nutrients With Celiac Disease?).

What Is Chronic Inflammation?

To give its correct title, chronic inflammation is Chronic Systemic Inflammation – CSI.

Inflammation is a healthy bodily response to a foreign pathogen, to a cut, trauma, virus, bug, bacteria – any injury or organism that is capable of causing disease. Inflammation is your body’s immune response to defend yourself.

For example:

    • If you catch a virus or you have a fever.
    • If you have a wound, the tissue around it inflames, and collagen and fibers are sent to the cut to repair it.
    • If you ingest bad bacteria, you expel the foreign pathogen in other ways.

This is acute inflammation. It is the immune response to protect you, the body’s weapon of protection.

Female with a red nose sneezing - an acute inflammatory reaction.

Is Reducing Inflammation Important?

Inflammation becomes an issue when it becomes chronic when there are low levels of inflammation in the body for a long time—caused by food, stress, inflammatory movement, and substances around us like pollution. How and what we eat, how we move, what we are exposed to, and how we deal with stress raises inflammation.

If what we eat and are exposed to, how we move, and stress levels never change, then this is how the inflammation stays running and turns into chronic systemic inflammation.

Why Should We Care About Inflammation?

Chronic inflammation is linked to 78% of the causes of death – cancer, obesity, Alzheimer’s disease, autoimmune diseases, heart attacks, depression, and so on.

Girl curled up in bed with pain and depression.

Chronic inflammation is the trigger for non-communicable diseases. These are diseases that you cannot transmit, like cancer, Parkinson’s, autoimmune diseases, joint issues, skin inflammation, PCOS, endometriosis – anything that you cannot catch (see more here). All will be triggered or worsened by high levels of chronic inflammation.

Chronic inflammation is linked to male and female fertility issues, peri-menopause, menopause, periods, allergies, and asthma – it is astounding what targeting chronic inflammation achieves! This is the reason why I had to create the best anti-inflammatory lifestyle. It affects all of us!

Why Do I Get Worse Colds and Viruses Than Others?

If you catch any transmittable diseases, your health will deteriorate faster if you have chronic inflammation because it dysregulates your immune system.

People have been awakened during the Covid 19 to chronic inflammation issues. 

Chronic inflammation is a dysregulation of the immune system, and I discovered that once the established inflammatory pathway is open, you can develop more than one autoimmune disease.

Read Long COVID Migraines, How To Recover From Virus Infections & Boost Your Immunity To Fight Viruses.

Long COVID Protection & Recovery is in the Personalized Advice section, Members.

How Can You Prevent Genetic Diseases?

I also discovered that many genetic conditions have chronic inflammation at their source because it dysregulates the immune system and switches on weak genes (epigenetics). My mother and grandmother had autoimmune diseases; I have those autoimmune genes.

Group of Genetics scientists working in science laboratory.

I have now lowered those responses by living an anti-inflammatory lifestyle.

You cannot change your DNA, but you can change your lifestyle.

You can have an inflammatory lifestyle or an anti-inflammatory lifestyle.

I can switch on those autoimmune genes if I start living an inflammatory life again.

What also transpired through my research is that the anti-inflammatory medication saved me, but it was temporary.

It was like putting a plaster on massive cracks.

I needed the source of my autoimmune conditions to be treated, not plastered over.

I also discovered that the anti-inflammatory tablets and steroids were exponentially worsening my symptoms and causing inflammation and a dysregulated immune system.

Pretty, young woman goiing through a Computerized Axial Tomography CAT Scan medical test examination in a modern hospital

So, yes, the anti-inflammatory drugs and steroids saved me, but they increased inflammation in my system on a perpetual cycle.

How Do You Reduce Inflammation Naturally?

I also discovered that by manipulating gut bacteria, systemic chronic inflammation can be reduced at the source, and the immune system can be regulated again.

When I say manipulate, I mean eating to encourage good diversity.

60% of Gut-associated lymphoid tissues (GALT) reside in the gut, an essential component of the body’s immune defense.

It switches off genetic expression by manipulating gut bacteria and increasing good diversity.

Torso seen only of female cupping her gut area.

People talk about gut health a lot but not really about inflammation because they don’t fully understand it. It is relevant, though. Poor gut health leads to chronic inflammation.

So, my research was extensive and extended to thousands of hours over a decade. I used myself first as a guinea pig and then extended it to family and friends, developing this anti-inflammatory lifestyle called Eat Burn Sleep. Born in 2017.

I qualified as a naturopathic nutritionist so that I could help others with a foundation in biochemistry (CNM) from the College of Naturopathic Medicine in London with a DipCNM in 2021, and am accredited with mBANT (British Association for Nutrition and Lifestyle Medicine) and mANP (Member of Association of Naturopathic Practitioners), all of which set the standard of excellence in science-based nutrition and naturopathic practice. 

My research into gut health and chronic inflammation remains continuous.

What Is The Fastest Way to Reduce Inflammation?

The EBS lifestyle is about lowering chronic inflammation with the variables we have control over. We can modify how we eat and sleep better for the tissues to repair and the immune system to reset by eating anti-inflammatory foods. An anti-inflammatory diet will aid sleep, and this method resets the circadian rhythm.

Good quality sleep is anti-inflammatory. This is why weight gain is linked to low-quality sleep.

When you eat nourishing, nutritional food, it promotes a healthy gut and ‘feel-good’ neurotransmitter synthesis.

Nourishing gut-healthy food reduces inflammation in the brain and supports healthy brain function. This is why depression is treated well on this anti-inflammatory platform. Chronic inflammation that comes from bad gut health increases neuroinflammation in the brain.

We can focus on anti-inflammation movement and strengthen our core to support our digestive system.

We can lower our stress levels by focusing on mental wellness and doing daily meditations, which lower cortisol levels and help lower chronic inflammation.

This inflammation-lowering lifestyle is all about focusing on the things we can change.

We can’t change a lot, like pollution and chemicals on surfaces and in just about every food and drink you come across. But we can focus on the areas we can change.

Yalda Alaoui performing one of her movements with weights and an exercise ball, wearing a salmon pink exercise outfit.

What Is the Point of an Anti-inflammatory Diet?

By lowering chronic inflammation, you lessen the chances of these issues developing. If they have developed already, you have more chance of putting these diseases into remission –  if you follow an anti-inflammatory lifestyle.

The mechanisms of the effects of inflammation in the body and how the body becomes inflammatory are really involved and are unique to the individual’s make-up, surroundings, and lifestyle.

An anti-inflammatory lifestyle is the most important contributor to health, given its impact on non-communicable and infectious diseases.

We delve deeper into this on the platform and invite you to join us to eat, breathe, move, de-stress, sleep, and enjoy life the anti-inflammatory way.

All the tools you need to live this revolutionary anti-inflammatory lifestyle are here.

Sign up today, and you will be protecting yourself from disease and be on your way to the best version of yourself!

Click to see Faqs & Signs of Inflammation that May Surprise You!

I wish you all the very best health!

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How to Avoid a Hangover

What Makes a Big Difference to Hangovers?

The Daily Mail newspaper recently asked me to join a panel of doctors and nutritionists on what drinks cause a hangover. It’s an interesting little article.

Calories in Drinks Affect You the Next Day

It is good to be mindful of alcohol and enjoy it in moderation. I love to have a glass of good wine, especially with dinner.

At parties, I really enjoy a glass of Champagne.

‘Fluctuating blood sugar levels induce cravings and hangovers’

So, when asked, I always recommend steering clear of sugary alcoholic beverages because they produce the worst hangovers.

The calories in a drink vary, which always affects how you feel the next day.

So, for instance, a glass of mulled wine, which is expected at this time of the year, is 235 calories for a 125ml glass.

The same size glass of white wine contains around 125kcal. Dry Champagne averages around 95kcal.

Some sweet alcoholic drinks play havoc with your blood sugar levels and induce cravings while drinking them.

The next day will always be challenging, with fluctuating blood sugar levels.

So, I would opt for dry white wine or Champagne. Vintage wines are great because they contain bacteria that might benefit your gastrointestinal health.

The article is a great little read; a doctor briefly explains the science behind a hangover.

You may also be interested in the article about what Best Alcoholic Drinks for Diabetes.

If you plan a night of cocktails soon, check out the article: How to Deal With a Hangover!

If you are having friends over, here are some Anti-inflammatory Appetizers That Everyone Can Eat, Gut-friendly Festive Recipes, and An Anti-inflammatory Thanksgiving.

Whatever you do, enjoy yourself and pick up on a healthy lifestyle again the day after! Here’s the Ultimate Liver Detox Guide!

 

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Best Alcoholic Drinks For Diabetes

A bottle of champagne being popped to signify a celebration.

Alcoholic Drinks for Diabetes Sufferers

Express newspaper asked me about the best (and worst) alcoholic drinks to have if you have Diabetes for an article they did recently.

What Drink is Best for Blood Sugar Levels?

I always recommend you steer clear of sugary alcoholic drinks and opt for dry wine or Champagne; that is for everyone, not just people with diabetes. I love a glass of vintage wine or Champagne.

It isn’t just about the type of drink either, but it is also about the quantity.

‘Opt for dry wine or Champagne.’

It’s a good idea to stay hydrated, drink water in between 1 to 2 drinks, and eat during consumption.

Eat Food to Slow Alcohol Absorption

Food’s presence will slow the absorption of alcohol in the bloodstream.

We must also not beat ourselves up with guilt if we go a little over.

To feel well, though, moderation will allow us to feel better both mentally and physically consistently.

Look After Your Liver

Ensuring that our livers are not overloaded is essential to good health. When our liver gets overloaded, it can start malfunctioning.

We can feel unwell in our bodies and minds with an overloaded liver.

Reduce Cravings After Drinking

As a diabetic, your blood sugar levels will definitely thank you if you stick to dry wine or Champagne.

This will ensure that you don’t have a disruption in your blood sugar levels, and it also reduces cravings afterward.

I have a great sugar cravings hack in my program that all of my friends love, but it is so hard to quell those intense cravings when you have had a sugary alcoholic drink.

I have put together an Anti-inflammatory Appetizers That Everyone Can Eat if you are having friends over. They are packed with nutrition so they will fill you up!

You can also read an article here about How To Deal With a Hangover.

If you are looking to lower your cholesterol, please check this article.

You may be interested in our Liver Detox Guide.

Looking after your liver is vital! Dive right in and start a potent liver detox today. You will feel incredible in just a week!

Have a wonderful day!

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Gut Healthy Foods for Good Health

Squeeze More Goodness Into Your Diet

Metro interviewed me on how to squeeze your five-a-day fruit and vegetable portions into your day following a study that revealed that only a quarter of adults eat their recommended five-a-day.

Enjoy Eating Fruit and Vegetables

The five-a-day portions of fruit and vegetables are recommended because they are packed with critical daily nutrients.

What is also absolutely important is the enjoyment of eating gut-healthy, anti-inflammatory food.

‘I create recipes people love to make time and again for pleasure and health.’

I know I say this a lot, but eating is a celebration, and it shouldn’t be a chore with the understanding that not everyone loves to eat a side of green beans or an apple.

I consider this when creating recipes for Eat Burn Sleep’s anti-inflammatory lifestyle protocol.

Eating is a Celebration

After scientific research on the right foods and combinations to maximize gut health, flavor and appearance come into play.

Being a pleasure to the eye plays a huge part in the digestion of food. I will talk about digestion and inflammation in another article soon.

Food Has to be Enjoyable

I am a food lover. Food cannot be bland. It has to be delicious as well as nutrient-rich!

Gut-healthy food is to be enjoyed and not be too complicated.

So, I love that my anti-inflammatory recipes surprise and inspire – and they ensure that five-a-day maintenance is achieved.

You don’t need to be an excellent cook to have good food. Many gut health recipes have a minimum fuss with maximum flavor and nutrition.

So, I suggest you experiment and try different ways to incorporate those necessary nutrients from fruits and vegetables.

It could be baking or roasting. Once you have played around, you will get more vegetables and fruit in your family’s diet without them realizing it.

‘Figure out what makes your five-a-day taste best for you!’ 

Read the five-a-day fruit and vegetable maintenance article here.

Try these anti-inflammatory diet recipes that are loaded with deliciousness and five-a-day goodness:

Banana Bread Muffins

Sweet Potato Cottage Pie

You can enjoy eating, digesting, healing, and good mental and physical health on the Eat Burn Sleep anti-inflammatory lifestyle. Check out what our members say!

I hope that your day is going well.

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Gut-friendly Festive Recipes

Gut-friendly recipes for the festive season

Gut-friendly Holiday Recipes

Hello everyone! It’s the festive season, and I have decided to cheer you more with these microbiota-loving recipes.

With these delicious, gut-friendly, anti-inflammatory recipes, you can enjoy everything you look forward to doing with the knowledge that you won’t suffer from any digestive issues.

A Festive Menu That Is Gentle on the Stomach

These Eat Burn Sleep recipes are not just for people seeking low-inflammation and gut-friendly foods or their chronic inflammatory condition at Christmas – everyone loves them. I have created over 300 gut-friendly recipes, and this unique selection won’t disappoint you or your guests during the holidays.

Moroccan Spiced Coffee: My Moroccan spiced coffee is fantastic as it contains cinnamon, nutmeg, ginger, and clove. These warming spices have incredible anti-inflammatory properties that help stabilize your blood sugar levels and offset some of the adverse effects of caffeine. See how easy it is and perfect for the season. I cannot wait for you to try it.

A plate of wild salmon salad with olives, tomatoes, lettuce and other ingredients to boost your mind.

Wild Salmon Spread: Perfect as a dip with crudites such as carrots, celery, or fennel sticks. Wild salmon is packed with anti-inflammatory omega-3 acids, making this recipe easy to make.

Roasted Butternut Soup in a blue bowl

Roasted Butternut Squash Soup: A classic dairy-free soup yet so rich and satisfying. The perfect winter warmer!

A salad consisting of chicken, basil, lettuce and tomatoes in a dressing, from the anti-inflammatory diet on EBS.

Italian Chicken Salad could be perfect for a nice salad with turkey leftovers on the 26th of December.

My Guacamole would work perfectly with the salmon spread for festive, gut-friendly nibbles. You can also serve it on its own with crudites. This guacamole contains no raw onions, which can be hard to digest sometimes, so I hope you all enjoy it!

Roasted Carrots & Parsnips With Cumin Seeds: This great source of healthy carbohydrates makes an excellent side for your Christmas dinner or any meal! It is easy to make, and you can use oil or goose fat.

Roast Christmas Chicken: Enjoy this amazing Christmas classic alternative for turkey without worrying that it will turn out dry!

Healthy Cranberry Sauce: You have to try this cranberry sauce recipe! It’s caramelized, tangy, woody, and slightly tart, with a deep berry flavor and a slight spice of heady cinnamon.

A tray of sweet potatoes with other anti-cancer ingredients.

Sweet Potatoes With Rosemary and Sage: This delicious recipe is a fantastic side dish option and a great source of good carbs.

Brussel Sprouts, Chicken, and Bacon Skillet: This is a great, easy, and delicious dish to serve on a cold winter’s day. You can use chicken or turkey leftovers to prepare it!

Brussels Sprouts With Pancetta & Sage: This dish will make a great side and is easy and quick to prepare. I love to make it around this time of the year!

Caramelized Apple & Cinnamon Crumble: I love this recipe with a side of coconut yogurt. It is delicious and uses simple ingredients. Apple and cinnamon are always a winning combo!

Individual pots of chocolate mouse and a block of dark chocolate with shavings at the side - a recipe for reducing inflammation in the body.

2-ingredient Dark Chocolate Mousse Pot: These little chocolate bombs are so easy to make, delicious, and simple. You can use nice glasses for individual portions and garnish them with nuts, berries, or cacao nibs.

Paleo Energy Bars: Let me warn you, these are totally addictive! You can cut them into small squares, and they make a wonderful and absolutely delicious alternative to chocolates. They keep well in the fridge and freeze well, too, so you can save half for later if you wish to do so.

Two slices of Paleo mandarine and almond cake that is gluten, grain and dairy free.

Mandarin & Almond Cake: Mandarins and oranges are in season, so make sure to try this delicious and very popular recipe! It is incredibly light and uses very few ingredients without added fat!

Sea Salt & Chocolate Brownies: Absolutely decadent but still ok by my book! Many of you find them tastier than regular brownies, so if you haven’t made them, go for it!

A tray of macaroons drizzled with dark chocolate - a recipe on the anti-inflammatory diet - EBS.

Coconut & Chocolate Macaroons: I created this recipe for Easter, and these mouthfuls of deliciousness work perfectly for the Christmas season, too!

Chocolate Fudge Cake: This is one of my gut-friendly recipes that nobody believes is dairy-free, gluten-free, grain-free, and nut-free! It’s so rich! My children love it so much that I keep remaking it for them.

Cacoa dusted chocolate cake

Chocolate Soft Cake: This beauty is fluffy, light, and not very sweet. Perfect chocolate cake alternative!

I hope you enjoy these recipes! Have a wonderful, safe, festive time. Feel free to navigate the website for more low-inflammation and gut-friendly recipes for all seasons and reasons!

Yalda x

Oh, so you know, my Immune-boosting Energy Balls are perfect for keeping you in tip-top form when you feel a little dip and fancy something sweet at this hectic time. They are packed with protein and taste, and they are portable. Perfect!

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Reduce Chronic Inflammation for a Healthy Mind

Reduce Chronic Inflammation for a Healthier Mind

I was interviewed by Beauty and Well-Being (BWB) about the connection between chronic inflammation and mental health.

Here are some snippets:

‘Depression is directly linked to Chronic Inflammation. Blood tests of people with mental health issues often show high inflammation markers.

Reducing chronic inflammation for anyone suffering from depression would require a change in their overall lifestyle.

These changes range from the food they eat, the way they move their bodies, their sleep patterns, and the way they think.’

Gut health is important to reduce inflammation and neuroinflammation. Recipes like Spinach & Tomato Paleo Muffins, Slow Cooker Chicken Soup & Vietnamese Chopped Salad all encourage a good gut diversity. An anti-inflammatory breakfast, lunch, and dinner with afternoon treats like cake (!) will help you.

Click here to read the article.

You may also be interested in reading Depression Diet & Lifestyle Intervention, How Do You Live With IBS & Anxiety?, Do You Often Feel Like Crying?, Feeling Depressed, Not Jolly? & How Can You Achieve Optimal Wellness?

There is in-depth Depression advice in the Personalized Advice section, which goes deep into what can lift your depression on top of this gut-mind-health lifestyle. So many members have put their depression and anxiety into remission.

Contact the team with any questions, or reach out to our nutritionists in our forum.

I wish you great health.

 

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What Links Mental Health To Physical Health?

An interview about the connection with mental and physical health with Dr. Tamsin Lewis and Inflammation Pioneer Yalda Alaoui.

The Links Between Mental Health and Physical Health

A Conversation with Dr. Tamsin Lewis:

I hope you enjoy this fascinating insight into the link between chronic disease and dysfunction.

The Psychology of Inflammation

Dr. Tamsin Lewis is a medical doctor with a BSc in Neuroscience and the Biology of Ageing, specialist training in psychiatry and sports medicine, and further education in nutritional and functional medicine.

She is a former GB elite triathlete who started her own company focused on providing an integrated medical service with a unique approach to optimal health. Dr. Tamsin joined me for a live on Instagram to talk about the psychology of inflammation. 

In this video, we cover the following:

  • What physical processes can happen after emotional trauma?
  • How to measure changes in your body.
  • How breathing affects your physical and mental health.
  • What is the connection between psychological safety and autoimmune issues?
  • What is hormesis, and how can it strengthen your body?

 

LEARN MORE

I have dedicated an entire section to mental wellness on the Eat Burn Sleep Platform, and there is an in-depth section on Depression in the Personalized Advice with extra support. I will continue to add more Videos, interviews, Podcasts, and articles surrounding many topics connected with mental health and physical health. Sign up for the newsletter so you don’t miss a thing!

You may want to read these articles: Feeling Depressed, Not Jolly? Depression Diet & Lifestyle Intervention, Why Are You Moody & Irritable? & Does Junk Food Damage Your Body?

Reach out to me on Instagram or the team with any questions. Gut health, anti-inflammatory movements, neuroplasticity exercises, and lifestyle will help you emotionally and ease your anxiety and depression.

Wishing you a good day!

 

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What Food Additives Do to Your Health

A Conversation with Dr. Dawn Harris Sherling: Food Additives and your Microbiome

Have you ever wondered why you don’t have IBS symptoms when you are traveling in Europe, but it returns when you get back to the US?

What food additives should you avoid for Gut Health Issues?

Dr. Dawn Harris Sherling, MD, FACP, is an internal medicine physician and writer based in Florida. She is completing her book on common dietary misconceptions in the treatment of irritable bowel syndrome (IBS). She joined me for a live on Instagram to discuss the impact of food additives on gut health and raise awareness about the quality of food we eat.  

IN THIS VIDEO, WE WILL COVER

  • What is the most significant difference between the European and American diets?
  • How ultra-processed foods change the gut microbiome.
  • Why do you still gain weight no matter how much you diet and exercise when ingesting additives?
  • What are the simple solutions to the complex problems we are facing today?
  • What food additives should you avoid and look out for on labels?

 

Head over to our podcasts section to hear more from Dr. Dawn Sherling. We share some fascinating and important information about how foods, additives and processing, and so on, affect our gut health, leading to disease.

To reset your system and get on the journey to being in your absolute best health, with well-balanced gut microbiota and with access to specialized advice for an array of conditions, join the Premium Membership.

Have a lovely day.

 

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Healing PCOS, Diabetes, and Osteoporosis

A Conversation with Dr. Mehreen Khan: Healing PCOS, Diabetes, and Osteoporosis

Dr. Mehreen Khan, MD, is a specialist in endocrinology based in California who managed her PCOS with the Eat Burn Sleep lifestyle. She joined me for a live on Instagram to discuss her journey and experience as a doctor in PCOS, diabetes, and osteoporosis.

IN THIS VIDEO, WE COVER THE FOLLOWING:

  • What is the link between diet and hormones?
  • What are the signs of hormonal imbalances, and what to do if you suspect them?
  • Why medication alone is not enough to manage PCOS?
  • What is insulin resistance, and how it links PCOS and diabetes?
  • Why osteoporosis is so common, and what lifestyle changes can you implement to manage it?

 

Check out Dr. Mehreen Khan’s Eat Burn Sleep review in the Doctors section in Testimonials.

Do have a look at videos and podcasts on the platform. There’s an array of health education that is open to everyone. I am on a mission to help people so they don’t have to visit the doctor so often.

Have a lovely day!

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Overcome Anxiety and Infertility

A Conversation with Dr. Zara Jawad: Reproductive Endocrinology and Mental Health

Dr. Zara Jawad, MD, is a GP and functional medicine physician based in London with a particular interest in reproductive endocrinology and mental health. Like me, she aims to bridge the gap between modern and functional medicine.

She has applied Eat Burn Sleep methods as they pertain to clinical practice with several patients and herself included – this has shown excellent results. 

Zara joined me on Instagram to talk about her experience with the plan, the importance of following an anti-inflammatory lifestyle, and to share her thoughts about modern medical practice.

IN THIS VIDEO, WE COVER THE FOLLOWING:

  • What if you feel bad, but your blood test results are normal?
  • How the 6-week plan eased Zara’s migraines and gut issues.
  • What’s the best way to boost your immune system?
  • Why supplements are often ineffective?
  • How to keep chronic diseases under control. 

 

 

You may be interested in reading:

Ways to Improve Your Fertility and Have a Healthy Baby

How to Boost Your Immunity to Fight Viruses

How Do You Speed Up Your Metabolism?

Why You Need to Know This If you Have Depression

Reach out to me on Instagram or my team at support@eatburnsleep.com if you have any questions about embarking on the Eat Burn Sleep anti-inflammatory lifestyle.