For most of us who are weight conscious, weight loss journeys seem to be a challenging endeavor. Why? Because it takes time, effort, and patience on our part to bear the results that we want to achieve. Following a weight loss regime is often marred by time constraints, poor planning, our unprecedented urge to consume fad diets, and quick-fix solutions that have influenced our lifestyle – at the expense of a balanced, nutritious diet supported by regular exercise – a point that Rinda Cooke rightly emphasizes in her book, Say No To Inflammation.

Understanding the Science of Weight Loss

Before we jump into our selection of science-backed recipes that can be your ally in your weight loss transformation, there is one important thing we must ensure: understand the basics of weight loss.

Essentially, weight loss boils down to one simple equation—calorie intake vs. calories burnt.

“Consuming fewer calories than your body burns throughout the day leads to weight loss.”

This is the principle that forms the core of any weight loss program.

But it is not just about counting calories. The quality of the calories you consume matters as well. We all love donuts, but the calories that it contains are not the same as those in an apple.

An apple, which is said to keep the doctor away, is packed with fiber and nutrients that keep you satiated for a longer time and also nourish your body.

Fun Fact: This concept is known as nutrient density.

Taking a leaf out of Rinda Cooke's “Say No To Inflammation,” we will elaborate on some healthy and sought-after recipes that will help you with your weight loss transformation.

Muesli

Muesli is an excellent source of protein, fiber, vitamins, and minerals. You can have it for breakfast and start your day with a bang. With ingredients such as seeds, whole grains, and nuts, you'll stay full during the day. It helps you lose weight without compromising your health.

The recipe is quite simple and easy to follow. Plus, you can store muesli for future use.

Ingredients:

Wheat bran (½ cup)
Rolled oats (3½ cups)
Kosher salt (½ teaspoon)
Powdered cinnamon (½ teaspoon)
Raw chopped pecans (¼ cup)
Raw pepitas/pumpkin seeds (¼ cup)
Thinly sliced almonds (½ cup)
Dried, chopped apricots (¼ cup)
Sugar-free coconut flakes (½ cup)
Dried cherries (¼ cup)

Directions:

Preheat the oven to 350°F (180°C) and prepare two rimmed baking sheets. On one sheet, combine and spread wheat bran, oats, cinnamon, and salt. On the other, combine and spread pepitas, pecans, and almonds. Bake for 10-12 minutes until the nuts are fragrant.
Remove the nuts from the oven and let it cool. Sprinkle coconut on oats and place it in the oven. Bake for an additional 5 minutes until the coconut turns golden brown, then let it cool for about 10 minutes.
Mix the contents of both sheets in a large bowl.
Add cherries and apricots to the bowl and mix well.
Enjoy your muesli as cereal with yogurt and fresh fruit. Optionally, you can have it with maple syrup or honey.
Store any leftovers in an airtight container at room temperature.

Serve it hot and enjoy the breakfast with your loved ones.

Bean Bolognese in a Slow Cooker

This is another amazing recipe Rinda Cooke, Ph.D., provides us with in her “Say No To Inflammation.”

White beans are a rich source of protein and add a touch of flavor to this recipe. You can prepare Bolognese Sauce with celery, onions, and carrots. You can also customize it by incorporating extra vegetables such as peppers and mushrooms to add taste.

Ingredients:

Peeled and chopped carrots (2)
Medium chopped onion (1)
Chopped celery stalks (2)
Minced garlic cloves (2)
White beans like cannellini, Great Northern, or navy (a 14-ounce can)
Crushed tomatoes (1 can)
Pasta, if desired, is cooked separately according to package instructions.

Directions:

Add all ingredients except pasta into a cooker and set it on low flame.
Cook for 4-6 hours or until the ingredients are soft. You can serve this dish as a hearty stew or as a sauce with spaghetti when ready.

Understanding The Association Between Inflammation and Diet

Chronic inflammation is often linked to diseases like cancer, heart disease, and diabetes. It can also contribute to weight gain. It's high time to make physical health your priority.

Acknowledging this connection is the first step to conquering inflammation and achieving your desired goal – weight loss.

“Say No To Inflammation” is a treasure trove of anti-inflammatory recipes for every meal of the day – breakfast, lunch, dinner, snacks, and even desserts.

The author, Rinda Cooke, Ph.D., understands the importance of physical activity and offers a variety of fitness workouts that you can pair up with your anti-inflammatory diet.

Grab your copy today!