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Autoimmune Disease Causes, Symptoms & Natural Support

Autoimmune diseases are rising globally, affecting millions of people across all age groups.

From Hashimoto’s thyroiditis and Rheumatoid arthritis to Crohn’s disease and Ulcerative colitis, these conditions occur when the immune system mistakenly attacks healthy cells.

If you’re searching for:

  • what causes autoimmune disease
  • how to reduce inflammation naturally
  • how gut health affects autoimmune conditions

This guide breaks down the science — and what you can actually do.

What Is an Autoimmune Disease?

An autoimmune disease is a condition where the immune system becomes dysregulated and begins attacking the body’s own tissues. There are over 80 recognised autoimmune conditions, and while symptoms vary, chronic inflammation is a common underlying factor.

This can affect:

What Causes Autoimmune Disease?

There is no single cause of autoimmune disease.

Instead, research shows it is driven by a combination of genetic, environmental, and lifestyle factors.

1. Chronic Inflammation and Immune Dysregulation

Chronic inflammation is one of the most important contributors to autoimmune diseases.

Research published in Nature Reviews Immunology shows that prolonged inflammation can disrupt immune function and increase the risk of autoimmune responses.

Over time, this creates an internal environment where the immune system becomes overactive, and less able to distinguish between harmful and healthy cells.

2. Gut Health and Leaky Gut

Gut health plays a critical role in autoimmune conditions.

According to research by Alessio Fasano, increased intestinal permeability (often called “leaky gut”) is a key factor in the development of autoimmunity.

Why this matters:

  • Around 70–80% of the immune system is located in the gut
  • A compromised gut lining allows unwanted particles into the bloodstream
  • This can trigger immune reactions and inflammation

3. Genetics and Environmental Triggers

Many people with autoimmune disease have a genetic predisposition, but genes alone do not determine outcomes.

Studies in The Lancet confirm that environmental triggers play a major role in activating autoimmune conditions.

Common triggers include:

  • Ultra-processed and inflammatory foods
  • Chronic stress
  • Environmental toxins
  • Viral or bacterial infections

4. Blood Sugar Imbalance and Metabolic Stress

Blood sugar imbalance is increasingly recognised as a contributor to inflammation and immune dysfunction.

Research in Cell Metabolism highlights how metabolic stress can directly influence immune system behaviour.

Frequent blood sugar spikes can:

  • Increase inflammation
  • Disrupt hormonal balance
  • Impact gut health

Common Symptoms of Autoimmune Disease

While symptoms vary depending on the condition, common signs include:

  • Chronic fatigue
  • Digestive issues (bloating, pain, IBS-like symptoms)
  • Joint pain and inflammation
  • Brain fog
  • Skin issues
  • Hormonal imbalances

 

Because symptoms overlap, autoimmune diseases are often underdiagnosed or misdiagnosed in early stages.

Can Autoimmune Disease Be Reversed?

This is one of the most searched questions online. While not all autoimmune diseases can be “cured,” research, my own personal and clinical experience show that:

  • Symptoms can be significantly improved
  • Inflammation can be reduced
  • Remission is possible in some cases

 

The key lies in addressing the root drivers, and not just managing symptoms.

What Actually Helps Lower Inflammation

This is where many people get overwhelmed or fall into extremes.

In reality, supporting your body doesn’t require restriction or complicated protocols.

It comes back to consistent, foundational habits:

  • Eating balanced meals that stabilise blood sugar
  • Including anti-inflammatory, whole foods
  • Supporting gut health daily
  • Prioritising sleep and recovery
  • Managing stress in realistic ways
  • Avoiding inflammatory workouts and including regular beneficial movement routines

 

It’s not about perfection. It’s about creating an environment where your body is no longer under constant pressure.

My Own Personal Journey: From Autoimmune Disease to Remission

I was was diagnosed with Ulcerative colitis in 2007 and Autoimmune hemolytic anemia in 2012.

Determined to find answers, I travelled the world working with specialists, nutritionists, and holistic practitioners.

Through years of my research, one key insight became clear:

Chronic inflammation and gut health are central to many autoimmune conditions.

After years of refining my approach, I successfully brought both conditions into remission, and rebuilt my health from the ground up.

This led to the creation of Eat Burn Sleep in 2018.

Today, thousands of people worldwide follow this evidence-based anti-inflammatory lifestyle to support:

  • Autoimmune conditions
  • Gut health
  • Energy and metabolism
  • Long-term wellbeing

 

If you’re looking to listen to my full story visit my You Tube Channel and listen to the below podcast episode where I share it all.

How the Eat Burn Sleep Platform Supports This

Rather than focusing on restriction or short-term fixes, the platform is designed to help you:

✔ Reduce inflammation through a structured, anti-inflammatory lifestyle
✔ Support gut health with practical, sustainable nutrition
✔ Stabilise blood sugar and energy levels
✔ Incorporate daily beneficial movement to support metabolism, circulation, and overall health
✔ Build consistent meditation practices that tap into neuroplasticity and support mental and emotional resilience
✔ Build habits that work in real life, not just in theory
✔ Understand how your daily choices impact how your body feels

Want to Learn How to Apply This?

If you’re looking for a structured, science-backed way to reduce inflammation and support autoimmune health, the Eat Burn Sleep platform provides a clear, practical approach.

Inside, you’ll find:

  • Anti-inflammatory meal plans
  • Gut health support strategies
  • Lifestyle protocols designed for real life
  • 270 anti inflammatory movement videos
  • Targeted mental wellness routines to rewrite cortisol and healing pathways

Explore the Eat Burn Sleep platform below and take the first step toward supporting your health long-term.

👉 https://oldebsdev.kinsta.cloud/about-us/

And if you have any questions, feel free to reach out to us on Instagram. 

We’re always happy to help guide you in the right direction.

Here are just a few of our incredible Autoimmune Success Stories:

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Why Iodine Is Important For Thyroid Health

The thyroid gland plays a vital role in our overall well-being, and it is important to understand the significance of iodine in supporting thyroid function.

You may have been diagnosed with hypothyroidism or hyperthyroidism. Or you may have autoimmune thyroiditis (Hashimoto’s) or the autoimmune disorder Graves Disease. You may have been told that you are susceptible to developing thyroid disease. Or you could be looking to protect your thyroid from the damage of exposure to toxins, xenoestrogens, and halogens.

The fact is, we all need a healthy thyroid to function well, mentally and physically.

To function optimally, the thyroid gland requires iodine, an essential mineral found in certain foods and in the environment.

Iodine is a key component in the production of thyroid hormones, namely triiodothyronine (T3) and thyroxine (T4). These hormones regulate our metabolism, energy levels, body temperature, and even heart rate. Without sufficient iodine, the thyroid gland cannot produce an adequate amount of these hormones, leading to issues with thyroid health.

We can support our thyroid health by ensuring an adequate intake of iodine. According to the National Institutes of Health, the recommended daily intake of iodine varies depending on age, sex, and life stage. Generally, adults require around 150 micrograms of iodine per day, while pregnant and lactating women may need slightly more.

Food Sources of iodine

The ocean is the world’s major source of iodine. Sea vegetables are an excellent source of iodine. This includes seaweed, kelp, and nori. Seafoods such as shellfish, oysters, crab, shrimp, scallops, cod, sardines, salmon, and tuna are all other great sources.

Eggs are also a great source of iodine.

Inland, many fruits and vegetables may contain very little iodine due to the amount of iodine in the soil they grow.  Some regions have lower iodine content in the soil, leading to reduced iodine levels in crops and, consequently, in our diet. Because of this, many countries use iodized salt to eliminate the widespread iodine deficiency.

Whilst Himalayan Pink Salt doesn’t contain any iodine, sea salt does contain a little. If you are concerned about iodine intake, then you may want to look for iodized sea salts whereby the salt has been fortified with iodine.

Foods to Avoid

Goitrogens are substances found in certain foods that interfere with the normal functioning of the thyroid gland. They can inhibit iodine absorption or block the production of thyroid hormones

On the Eat Burn Sleep platform members can read the Thyroid Health Personalized Advice. Here, I detail the goitrogens containing foods that need to be avoided, as consuming them in excess may disrupt the thyroid.

You’ll also find in this advice section other foods to avoid, to include and other lifestyle recommendations.

 

In a nutshell, a good thyroid function is essential for a good metabolism. Iodine plays a crucial role in maintaining a healthy thyroid gland, as it is essential for the synthesis of thyroid hormones. Many of the Eat Burn Sleep members have had amazing results following the EBS lifestyle. Check out their testimonials here and choose Thyroid from the filter list to read their amazing reviews.

 

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The Times: Golden generation of TikTokers are turning Gen Z on to gold top

I was recently featured in The Times sharing my views on full-fat dairy and why more people are moving away from low-fat options.

Nutrition advice is always evolving, and dairy is one of those topics where guidance has really shifted over time. For years, I was told to choose low-fat options as the healthier choice. But increasingly, both research and real-world experience are starting to challenge that idea.

The article explores the growing popularity of full-fat dairy, particularly Jersey “gold-top” milk. Once seen as an indulgence, this richer, more natural milk is making a strong comeback, especially among people who are moving away from highly processed foods and returning to more whole, nutrient-dense options.

What stands out to me is how much social media is now influencing these conversations. More people are questioning outdated nutrition advice and looking at the bigger picture — not just calories or fat content, but how foods affect blood sugar, inflammation, and overall health.

In a TikTok post that gained nearly 80,000 likes, I shared: “You don’t want to go for the low-fat options because low fat means high sugar and higher in lactose.”

This reflects something I see time and time again — when fat is removed from foods, it is often replaced with sugars or additives to improve taste, which can have a very different impact on the body.

For me, it’s not about labelling foods as “good” or “bad,” but about focusing on real, minimally processed foods and understanding how they support long-term health.

You can read the article here and watch the video it refers to on TikTok or Instagram.

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Autoimmunity and Gut Health: How Inflammation Starts in the Gut (and What You Can Do About It)

March is Autoimmune Awareness Month, a time to bring more understanding to conditions that affect millions of people – often silently, often misunderstood.

From thyroid disorders and rheumatoid arthritis to skin conditions, digestive issues, and chronic fatigue, autoimmune conditions can show up in many different ways.

But one thing they almost always have in common?

Chronic inflammation.

And increasingly, research and clinical experience point to one key place where that inflammation often begins: The gut.

Why the Gut Matters in Autoimmunity

Your gut isn’t just responsible for digestion. It plays a central role in:

  • Immune system regulation
  • Nutrient absorption
  • Hormonal balance
  • Inflammatory responses

In fact, a large proportion of your immune system is closely linked to your gut.

When your gut is functioning well, it acts as a protective barrier, allowing nutrients through while keeping harmful substances out.

But when this balance is disrupted through diet, stress, poor sleep, or environmental factors that barrier can become compromised.

This is often referred to as increased intestinal permeability, or “leaky gut.”

How Gut Imbalance Drives Inflammation

When the gut barrier is weakened, substances that shouldn’t normally enter the bloodstream can pass through, including:

  • Undigested food particles
  • Bacterial by-products
  • Toxins

This can trigger the immune system to respond repeatedly.

Over time, this constant immune activation can contribute to chronic, low-grade inflammation, which is a key driver in many autoimmune conditions.

At the same time, other daily factors can amplify this process:

  • Blood sugar instability
  • Diets high in ultra-processed foods
  • Chronic stress
  • Poor sleep patterns
  • Lack of movement

Individually, these may seem small, but together, they create an internal environment where inflammation can persist.

A Different Way to Look at Autoimmunity

Autoimmune conditions are complex, and there is no single cause or quick fix.

But one of the most powerful shifts you can make is to start asking yourself “How can I reduce the inflammatory load on my body every day?” instead of just “How do I fix my condition?”

Because when you consistently lower inflammation, you give your body a better chance to regulate, repair, and function more effectively.

What Actually Helps Lower Inflammation

This is where many people get overwhelmed or fall into extremes.

In reality, supporting your body doesn’t require restriction or complicated protocols.

It comes back to consistent, foundational habits:

  • Eating balanced meals that stabilise blood sugar
  • Including anti-inflammatory, whole foods
  • Supporting gut health daily
  • Prioritising sleep and recovery
  • Managing stress in realistic ways
  • Moving your body regularly

It’s not about perfection. It’s about creating an environment where your body is no longer under constant pressure.

How the Eat Burn Sleep Platform Supports This

This is exactly the approach we take inside the Eat Burn Sleep platform.

Rather than focusing on restriction or short-term fixes, the platform is designed to help you:

✔ Reduce inflammation through a structured, anti-inflammatory lifestyle
✔ Support gut health with practical, sustainable nutrition
✔ Stabilise blood sugar and energy levels
✔ Build habits that work in real life, not just in theory
✔ Understand how your daily choices impact how your body feels

You’ll find guidance, personalised support, and a clear framework to help you take control of your health in a way that feels manageable and empowering.

A Final Thought for Autoimmune Awareness Month

If you’re living with autoimmune symptoms, it’s easy to feel like your body is working against you.

But often, your body is responding to the environment it’s been given.

When you start supporting it differently consistently and strategically, things can begin to shift and improve.

If you’d like support in reducing inflammation, improving gut health, and building a lifestyle that works with your body rather than against it, you can explore the Eat Burn Sleep platform here:

👉 https://oldebsdev.kinsta.cloud/about-us/

And if you have any questions, feel free to reach out to us on Instagram. 

We’re always happy to help guide you in the right direction.

 

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The Seven Shortcut Foods Nutritionists Never Eat

I was recently interviewed by The Telegraph to discuss the highly processed “shortcut foods” that many people consider healthy, but that often contain additives, stabilisers, emulsifiers, and hidden sugars. In the article, I explained how these ingredients can affect digestion, gut microbiota, blood sugar regulation, and inflammation pathways.

While convenience foods can save time, they may not always support metabolic health or physiological balance. A consistent diet built around whole, minimally processed foods is far more beneficial for long-term well-being.

Members can use the detailed Food Lists on the EBS platform to make informed, anti-inflammatory choices effortlessly, without needing to analyse every label.

You can read the full interview here.

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The Seven Shortcut Foods Nutritionists Never Eat

I was recently interviewed by The Telegraph to discuss the highly processed “shortcut foods” that many people consider healthy, but that often contain additives, stabilisers, emulsifiers, and hidden sugars. In the article, I explained how these ingredients can affect digestion, gut microbiota, blood sugar regulation, and inflammation pathways.

While convenience foods can save time, they may not always support metabolic health or physiological balance. A consistent diet built around whole, minimally processed foods is far more beneficial for long-term well-being.

Members can use the detailed Food Lists on the EBS platform to make informed, anti-inflammatory choices effortlessly, without needing to analyse every label.

You can read the full interview here.

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Interview with Beyond Luxury | Beauty Isn’t What We’ve Been Told

I’m thrilled to share my latest reflections on beauty, wellness, and the evolving luxury landscape. In my recent interview with Beyond Luxury Group, I explore the complexities of modern beauty standards, emphasizing that true beauty transcends external appearances and is deeply rooted in health and authenticity. I discuss the increasing reliance on quick fixes, such as weight-loss medications, and highlight the importance of addressing underlying health issues rather than simply masking symptoms. This conversation builds upon my podcast episode with my dear friend and industry thought leader, Carlota Rodben, founder of the Beyond Luxury Group and author of Beauty as It Is, where we also touched on the need for beauty brands to embrace a more holistic approach, weaving well-being and health into their narratives and offerings.

In this piece, I reflect on where the beauty industry is headed and imagine a future where wellness retreats are more inclusive, welcoming families, and encouraging social connection alongside personal renewal. This outlook aligns with my belief that true beauty radiates from inner health and balance. I invite you to join me in reshaping beauty standards to prioritize authenticity, well-being, and a deeper, more meaningful connection to ourselves and one another.

You can read my interview with Beyond Luxury Group on their Substack page here.

For the Eat Burn Sleep community, Beyond Luxury is also offering a special deal for their Substack!
DISCOUNT LINK: https://beyondluxury.substack.com/224edad2

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Interview with Beyond Luxury | Beauty Isn’t What We’ve Been Told

I’m thrilled to share my latest reflections on beauty, wellness, and the evolving luxury landscape. In my recent interview with Beyond Luxury Group, I explore the complexities of modern beauty standards, emphasizing that true beauty transcends external appearances and is deeply rooted in health and authenticity. I discuss the increasing reliance on quick fixes, such as weight-loss medications, and highlight the importance of addressing underlying health issues rather than simply masking symptoms. This conversation builds upon my podcast episode with my dear friend and industry thought leader, Carlota Rodben, founder of the Beyond Luxury Group and author of Beauty as It Is, where we also touched on the need for beauty brands to embrace a more holistic approach, weaving well-being and health into their narratives and offerings.

In this piece, I reflect on where the beauty industry is headed and imagine a future where wellness retreats are more inclusive, welcoming families, and encouraging social connection alongside personal renewal. This outlook aligns with my belief that true beauty radiates from inner health and balance. I invite you to join me in reshaping beauty standards to prioritize authenticity, well-being, and a deeper, more meaningful connection to ourselves and one another.

You can read my interview with Beyond Luxury Group on their Substack page here.

For the Eat Burn Sleep community, Beyond Luxury is also offering a special deal for their Substack!
DISCOUNT LINK: https://beyondluxury.substack.com/224edad2

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Festive Recipes for Gut Health

Festive Christmas Table Setting

The holiday season is a time to gather, celebrate, and indulge in delicious meals. However, traditional festive foods can sometimes leave us feeling heavy or inflamed due to excess sugar, refined carbs, and saturated fats. This can affect not just our overall wellness but also our gut health.

A happy gut is key to reducing inflammation, improving digestion, and boosting energy—so why not make it a focus this festive season?

Not only are these dishes nourishing, but they’re also bursting with festive flavors to keep everyone at your table satisfied and glowing from the inside out.

Additionally, incorporating gut-friendly ingredients—such as low-sugar, grain-free, and dairy-free options—can make holiday recipes more inclusive for those with specific dietary needs. By prioritizing gut health during the festive season, these recipes not only accommodate various preferences but also promote overall well-being, ensuring that holiday meals are both enjoyable and nourishing.

 

Festive Gut Friendly Recipes- Nourish, Celebrate, Thrive!

In this article, I will share some delicious and nutritious recipes that will satisfy your taste buds and support a healthy gut.

During the holiday season, our digestive system often faces challenges due to the consumption of alcohol and rich foods, leading to frequent indigestion. This year, consider incorporating gut-friendly ingredients such as miso, sauerkraut, and coconut yogurt into your diet. These foods are rich in beneficial bacteria and probiotics, supporting the optimal functioning of your gut and digestive system.

Adding these recipes to your festive menu will not only delight your guests but also support your overall well-being.

Drinks
Appetizers
Mains
Sides
Desserts

So, go ahead and try them out! Enjoy the festive season with a happy and healthy gut.

 

Drinks

Healthy Hot Chocolate

This simple and easy-to-make hot chocolate is a perfect alternative to shop-bought ones and is not only comforting and nourishing but anti-inflammatory, too. Indulge in the rich and creamy goodness of this delightful treat.

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.

Appetizers

Gazpacho Andaluz

Served warm or good, this Gazpacho is great for a light and refreshing starter or served on the days following rich, heavy holiday meals.
A bowl of bright red gazpacho, topped with cucumber, pepper and basil.

Deviled Eggs

Devilled eggs are a classic festive dish that never fails to impress. With their creamy, tangy filling and beautiful presentation, they are sure to be a hit at any festive gathering.

Pure Seeds Crackers

These little bites of goodness are a crowd-pleaser and a great way to kick off any meal or gathering. These crackers are perfectly gut-friendly healthy snacks with a wonderfully satisfying crunch.

Wild Salmon Spread

This wild salmon spread would work great on the above Pure Seeds Crackers topped with fresh parsley as a festive appetizer.

Guacamole

This 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!

Crab & Salmon Roe Salad

This salad would work great as a starter or served with crackers. Packed with omega-3 rich salmon and crab, this vibrant salad supports digestive health while offering a burst of flavor and color to impress your guests.
A layer of crab with salmon roe on top with herbs, which is really good for mental health.

Mains

Roast Christmas Chicken

Christmas Chicken with bacon, a delectable twist on the traditional turkey! This mouthwatering dish will inspire you to create a memorable holiday feast. Succulent chicken, perfectly seasoned and roasted to perfection, wrapped in crispy, smoky bacon. The combination of flavors is simply irresistible.

Sides

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!

Roasted Carrots & Parsnips With Cumin Seeds

Carrots are incredibly nutritious and are a fantastic prebiotic for your microbiota, reducing inflammation and taking care of your immune system. They are excellent for skin, hair, nails, and eyes and are anti-cancer, anti-inflammatory, and antioxidant. Paired with parsnips, this dish makes a warming side dish to your traditional roast dinner.  Especially with the fantastic rich, earthy, warm, and citrus of cumin, the anti-inflammatory spice!

Charred Broccoli with Garlic

This is a wonderful way of preparing this superfood – that will support and protect your gut. This is all you need to do to enjoy sweet potato’s nutrition and taste. Make it in advance and reheat it on the day of serving.
charred broccoli and tenderstem broccolini

Mashed Swede and Carrot

Packed with fiber, vitamins, and minerals, this dish gentle on the digestive system and helps support a healthy gut microbiome. Make it in advance and reheat it on the day of serving.
mashed swede and carrot

 

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.

Desserts

Ginger Cookies

If you are looking for a cookie recipe to make during the Christmas holidays and enjoy with the kids, this is for you! They are grain-free, dairy-free & gluten-free, and they taste delicious!  They are perfectly seasoned with a combination of spices. All spices used possess anti-inflammatory properties and offer excellent nutritional benefits!

Pumpkin Pie

This anti-inflammatory pie tastes like a delicious traditional dessert, but it is refined sugar-free, gluten-free, dairy-free, grain-free, and GUILT-free! It will leave you feeling satisfied without the symptoms of bloating or overindulgence.

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!

Cinnamon Oranges

What better way to celebrate the season than with the delightful aroma of cinnamon oranges filling the air? Cinnamon oranges are a classic holiday treat that brings a touch of magic to any gathering. The sweet citrus scent combined with the comforting spice of cinnamon creates a symphony of flavors that instantly transports us to a place of happiness and nostalgia.

Healthy Speculoos Biscuits

A spectacular speculoos biscuit recipe: the healthy version of the traditional recipe, which means that your gut microbiota will love them, too! The warming, sweet, aromatic, creamy, citrus, peppery, and spicy flavors make these biscuits incredible.

Chocolate Mousse with Olive Oil and Sea Salt

This chocolate mousse is easy to make, delicious, and simple. You can use nice glasses for individual portions and garnish them with nuts, berries, or cacao nibs.

Christmas is a time of celebration and indulgence, but that doesn’t mean we have to compromise our health. All recipes on the Eat Burn Sleep platform are designed to satisfy your taste buds while keeping your gut happy.

Delight your friends, family, and loved ones with flavorful recipes that are easy on your digestive system so you can enjoy your holiday feast comfortably and confidently.

Yalda x

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Festive Recipes for Gut Health

Festive Recipes

The holiday season is a time to gather, celebrate, and indulge in delicious meals. However, traditional festive foods can sometimes leave us feeling heavy or inflamed due to excess sugar, refined carbs, and saturated fats. This can affect not just our overall wellness but also our gut health. A happy gut is key to reducing inflammation, improving digestion, and boosting energy—so why not make it a focus this festive season? Not only are these dishes nourishing, but they’re also bursting with festive flavors to keep everyone at your table satisfied and glowing from the inside out. Additionally, incorporating gut-friendly ingredients—such as low-sugar, grain-free, and dairy-free options—can make holiday recipes more inclusive for those with specific dietary needs. By prioritizing gut health during the festive season, these recipes not only accommodate various preferences but also promote overall well-being, ensuring that holiday meals are both enjoyable and nourishing.   Festive Gut Friendly Recipes- Nourish, Celebrate, Thrive! In this article, I will share some delicious and nutritious recipes that will satisfy your taste buds and support a healthy gut. During the holiday season, our digestive system often faces challenges due to the consumption of alcohol and rich foods, leading to frequent indigestion. This year, consider incorporating gut-friendly ingredients such as miso, sauerkraut, and coconut yogurt into your diet. These foods are rich in beneficial bacteria and probiotics, supporting the optimal functioning of your gut and digestive system. Adding these recipes to your festive menu will not only delight your guests but also support your overall well-being. So, go ahead and try them out! Enjoy the festive season with a happy and healthy gut.  

Drinks

Healthy Hot Chocolate

This simple and easy-to-make hot chocolate is a perfect alternative to shop-bought ones and is not only comforting and nourishing but anti-inflammatory, too. Indulge in the rich and creamy goodness of this delightful treat.

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.

Appetizers

Gazpacho Andaluz

Served warm or good, this Gazpacho is great for a light and refreshing starter or served on the days following rich, heavy holiday meals. A bowl of bright red gazpacho, topped with cucumber, pepper and basil.

Deviled Eggs

Devilled eggs are a classic festive dish that never fails to impress. With their creamy, tangy filling and beautiful presentation, they are sure to be a hit at any festive gathering.

Pure Seeds Crackers

These little bites of goodness are a crowd-pleaser and a great way to kick off any meal or gathering. These crackers are perfectly gut-friendly healthy snacks with a wonderfully satisfying crunch.

Wild Salmon Spread

This wild salmon spread would work great on the above Pure Seeds Crackers topped with fresh parsley as a festive appetizer.

Guacamole

This 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!

Crab and Salmon Roe Salad

This salad would work great as a starter or served with crackers. Packed with omega-3 rich salmon and crab, this vibrant salad supports digestive health while offering a burst of flavor and color to impress your guests. A layer of crab with salmon roe on top with herbs, which is really good for mental health.

Mains

Roast Christmas Chicken

Christmas Chicken with bacon, a delectable twist on the traditional turkey! This mouthwatering dish will inspire you to create a memorable holiday feast. Succulent chicken, perfectly seasoned and roasted to perfection, wrapped in crispy, smoky bacon. The combination of flavors is simply irresistible.

Sides

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!

Roasted Carrots and Parsnips With Cumin Seeds

Carrots are incredibly nutritious and are a fantastic prebiotic for your microbiota, reducing inflammation and taking care of your immune system. They are excellent for skin, hair, nails, and eyes and are anti-cancer, anti-inflammatory, and antioxidant. Paired with parsnips, this dish makes a warming side dish to your traditional roast dinner.  Especially with the fantastic rich, earthy, warm, and citrus of cumin, the anti-inflammatory spice!

Charred Broccoli with Garlic

This is a wonderful way of preparing this superfood – that will support and protect your gut. This is all you need to do to enjoy sweet potato’s nutrition and taste. Make it in advance and reheat it on the day of serving. charred broccoli and tenderstem broccolini

Mashed Swede and Carrot

Packed with fiber, vitamins, and minerals, this dish gentle on the digestive system and helps support a healthy gut microbiome. Make it in advance and reheat it on the day of serving. mashed swede and carrot

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.

Desserts

Ginger Cookies

If you are looking for a cookie recipe to make during the Christmas holidays and enjoy with the kids, this is for you! They are grain-free, dairy-free & gluten-free, and they taste delicious!  They are perfectly seasoned with a combination of spices. All spices used possess anti-inflammatory properties and offer excellent nutritional benefits!

Pumpkin Pie

This anti-inflammatory pie tastes like a delicious traditional dessert, but it is refined sugar-free, gluten-free, dairy-free, grain-free, and GUILT-free! It will leave you feeling satisfied without the symptoms of bloating or overindulgence.

Caramelized Apple and 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!

Cinnamon Oranges

What better way to celebrate the season than with the delightful aroma of cinnamon oranges filling the air? Cinnamon oranges are a classic holiday treat that brings a touch of magic to any gathering. The sweet citrus scent combined with the comforting spice of cinnamon creates a symphony of flavors that instantly transports us to a place of happiness and nostalgia.

Healthy Speculoos Biscuits

A spectacular speculoos biscuit recipe: the healthy version of the traditional recipe, which means that your gut microbiota will love them, too! The warming, sweet, aromatic, creamy, citrus, peppery, and spicy flavors make these biscuits incredible.

Chocolate Mousse with Olive Oil and Sea Salt

This chocolate mousse is easy to make, delicious, and simple. You can use nice glasses for individual portions and garnish them with nuts, berries, or cacao nibs. Christmas is a time of celebration and indulgence, but that doesn’t mean we have to compromise our health. All recipes on the Eat Burn Sleep platform are designed to satisfy your taste buds while keeping your gut happy. Delight your friends, family, and loved ones with flavorful recipes that are easy on your digestive system so you can enjoy your holiday feast comfortably and confidently.

Yalda x

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Recovering from Cancer

Woman in the sun showing happiness

I am continually amazed by the incredible cancer testimonials we receive here at Eat Burn Sleep from members who are recovering from cancer. From breast cancer and squamous cell carcinoma to positive pap-smear tests and pre-cancerous cervical cells – our EBS members are seeing fantastic results.

One of my favorites is from Wilma, who used the EBS program while undergoing treatment for breast cancer.

This is Wilma’s story about recovering from cancer.

Recovering from Cancer – Wilma’s Story

Wilma had been an EBS member for four years, using the program to manage her Irritable Bowel Syndrome before she discovered a lump in her right breast. Medical investigations led to a triple-negative breast cancer diagnosis and an aggressive program of 16 chemotherapy sessions, surgery, immunotherapy, and radiation. This level of treatment puts a huge strain on the body and can be incredibly difficult to manage.

Fortunately, Wilma was already in a good place, having used the EBS plan for several years.  This meant her liver and gut health were in a really good place, and able to handle the strong treatments.

After her diagnosis, Wilma immediately began to follow the Week 1 Lifestyle recommendations and added in all the cancer-fighting protocols too. These are specific guidelines for anyone who wishes to work on cancer prevention or who is undergoing cancer treatment.

The EBS Cancer Prevention & Recovery Personalized Advice

This covers all aspects of diet and lifestyle including:

  • Cancer promoters
  • Pros and limitations of certain diets
  • Effects of dairy, artificial sweeteners, and processed meats
  • Importance of liver health
  • Specific foods that have anti-cancer properties
  • Foods to include in an anti-cancer diet
  • Example meal plans
  • Meditation and visualization support

Wilma also reached out to the team and hired me as her nutrition coach so we could work closely together on her plan.

As you can see, her results are incredible! Wilma says…

“Yalda and her amazing program helped me so much!

Chemotherapy, though not fun, was not so difficult for me. Having a healthy gut and a liver that does not have to focus on anything other than supporting the body through chemotherapy made a huge difference. All my lab work came out almost normal the entire treatment, and my doctors could not believe how positive I was and how well I felt, even after 6 months of chemotherapy. I was able to continue to work and to work out as much as my body would allow without pushing myself, and this helped me stay strong and healthy.

Yalda encouraged me to maintain positivity, continue to meditate, to add movement (when possible), to eat as clean and healthy as possible (following week 1 of the platform), and to visualize remission daily. She did additional research and was there for me every step of the way.

I am extremely grateful to Yalda and her amazing program and encourage anyone who is diagnosed to follow the Cancer section of the Eat Burn Sleep platform. Do not just follow the food portion, but implement Yalda’s mindfulness, movement, visualization, sleep, and an overall positive outlook.”

The wonderful news is that after all her hard work and treatment, Wilma is now in remission.

She continues to follow the EBS lifestyle to maintain her health and is increasing daily movement to improve her physical strength.

Why the EBS Plan works

The beauty of the EBS plan is that it is holistic, covering food, lifestyle, and mindset. Each one of these factors is a powerful intervention on its own but combined they are phenomenal. Non-communicable diseases like cancer, Inflammatory Bowel Disease, and diabetes require this holistic approach that medication alone cannot provide.

Cancer can develop in any one of us, at any time. According to statistics from Cancer Research UK, 38% of cancers are preventable – which means they are linked to diet and lifestyle factors.

Genetics are linked to cancer of course, but the expression of those genes (epigenetics) is connected to diet and lifestyle. Sustained chronic systemic inflammation can trigger any disease gene expression, including genes linked to cancer (Coussens & Werb, 2002).

For more on the links between inflammation and cancer, check out my article The Dangers of Chronic Inflammation. And you might also enjoy my podcast episodes:

How to Survive Breast Cancer

Heal Yourself With Mushrooms

The best source of treatment for any kind of illness is prevention. An anti-inflammatory lifestyle, such as The Eat Burn Sleep lifestyle, focuses on lowering inflammation, improving gut health, and supporting a healthy, balanced immune response, among many other benefits.

As Sofia, another cancer-care EBS member says in her testimonial:

“I remember my oncologist hematologist scrolling down my blood results and he was amazed & asked me what did I do.

I simply answered saying that I followed an anti-inflammatory lifestyle.”

Check out our membership options here.

Yours in good health,

Yalda x

 

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Recovering from Cancer

I am continually amazed by the incredible cancer testimonials we receive here at Eat Burn Sleep from members who are recovering from cancer. From breast cancer and squamous cell carcinoma to positive pap-smear tests and pre-cancerous cervical cells – our EBS members are seeing fantastic results. One of my favorites is from Wilma, who used the EBS program while undergoing treatment for breast cancer. This is Wilma’s story about recovering from cancer. Recovering from Cancer – Wilma’s Story Wilma had been an EBS member for four years, using the program to manage her Irritable Bowel Syndrome before she discovered a lump in her right breast. Medical investigations led to a triple-negative breast cancer diagnosis and an aggressive program of 16 chemotherapy sessions, surgery, immunotherapy, and radiation. This level of treatment puts a huge strain on the body and can be incredibly difficult to manage. Fortunately, Wilma was already in a good place, having used the EBS plan for several years.  This meant her liver and gut health were in a really good place, and able to handle the strong treatments. After her diagnosis, Wilma immediately began to follow the Week 1 Lifestyle recommendations and added in all the cancer-fighting protocols too. These are specific guidelines for anyone who wishes to work on cancer prevention or who is undergoing cancer treatment.

The EBS Cancer Prevention & Recovery Personalized Advice

This covers all aspects of diet and lifestyle including:
  • Cancer promoters
  • Pros and limitations of certain diets
  • Effects of dairy, artificial sweeteners, and processed meats
  • Importance of liver health
  • Specific foods that have anti-cancer properties
  • Foods to include in an anti-cancer diet
  • Example meal plans
  • Meditation and visualization support
Wilma also reached out to the team and hired me as her nutrition coach so we could work closely together on her plan. As you can see, her results are incredible! Wilma says…
“Yalda and her amazing program helped me so much! Chemotherapy, though not fun, was not so difficult for me. Having a healthy gut and a liver that does not have to focus on anything other than supporting the body through chemotherapy made a huge difference. All my lab work came out almost normal the entire treatment, and my doctors could not believe how positive I was and how well I felt, even after 6 months of chemotherapy. I was able to continue to work and to work out as much as my body would allow without pushing myself, and this helped me stay strong and healthy. Yalda encouraged me to maintain positivity, continue to meditate, to add movement (when possible), to eat as clean and healthy as possible (following week 1 of the platform), and to visualize remission daily. She did additional research and was there for me every step of the way. I am extremely grateful to Yalda and her amazing program and encourage anyone who is diagnosed to follow the Cancer section of the Eat Burn Sleep platform. Do not just follow the food portion, but implement Yalda’s mindfulness, movement, visualization, sleep, and an overall positive outlook.”
The wonderful news is that after all her hard work and treatment, Wilma is now in remission. She continues to follow the EBS lifestyle to maintain her health and is increasing daily movement to improve her physical strength.

Why the EBS Plan works

The beauty of the EBS plan is that it is holistic, covering food, lifestyle, and mindset. Each one of these factors is a powerful intervention on its own but combined they are phenomenal. Non-communicable diseases like cancer, Inflammatory Bowel Disease, and diabetes require this holistic approach that medication alone cannot provide. Cancer can develop in any one of us, at any time. According to statistics from Cancer Research UK, 38% of cancers are preventable – which means they are linked to diet and lifestyle factors. Genetics are linked to cancer of course, but the expression of those genes (epigenetics) is connected to diet and lifestyle. Sustained chronic systemic inflammation can trigger any disease gene expression, including genes linked to cancer (Coussens & Werb, 2002). For more on the links between inflammation and cancer, check out my article The Dangers of Chronic Inflammation. And you might also enjoy my podcast episodes: How to Survive Breast Cancer Heal Yourself With Mushrooms The best source of treatment for any kind of illness is prevention. An anti-inflammatory lifestyle, such as The Eat Burn Sleep lifestyle, focuses on lowering inflammation, improving gut health, and supporting a healthy, balanced immune response, among many other benefits. As Sofia, another cancer-care EBS member says in her testimonial:
“I remember my oncologist hematologist scrolling down my blood results and he was amazed & asked me what did I do. I simply answered saying that I followed an anti-inflammatory lifestyle.”
Check out our membership options here. Yours in good health, Yalda x