Rebalance40

Support hormones. Calm inflammation

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I am passionate about women’s health and wellness and how nutrition can heal and restore for longevity.

  • 7 Polyphenol Rich Foods That Calm Inflammation Naturally

    Chronic inflammation drives many common symptoms women struggle with, including fatigue, bloating, joint discomfort, weight gain around the middle, and hormone imbalance. One of the most effective ways to lower inflammation is not through restriction, but through adding more polyphenol rich foods.

    Polyphenols are plant compounds with strong antioxidant and anti inflammatory effects. They help reduce oxidative stress, support gut bacteria, and improve insulin sensitivity. This matters because unstable blood sugar and poor gut health both increase inflammatory load.

    Here are seven powerful foods you can start using immediately.

    1. Pomegranate

    Pomegranate is rich in punicalagins and anthocyanins. These compounds reduce inflammatory markers and support vascular health. Studies show pomegranate juice and seeds can help lower C reactive protein and improve metabolic health. Add fresh seeds to salads, yogurt, or smoothies.

    1. Blueberries and Blackberries

    Dark berries are high in anthocyanins, which protect cells from oxidative stress. Research links regular berry intake with improved insulin sensitivity and reduced inflammation. Aim for one handful daily. Frozen berries work well and are budget friendly.

    1. Extra Virgin Olive Oil

    High quality extra virgin olive oil contains oleocanthal, a compound shown to have similar anti inflammatory effects to certain medications. It also supports heart health and hormone production. Use it on salads, roasted vegetables, and legumes. Do not overheat it.

    1. Fresh Herbs Like Mint and Parsley

    Herbs are concentrated sources of polyphenols. Parsley contains apigenin, and mint contains rosmarinic acid. Both have anti inflammatory properties. Add herbs generously rather than using them as garnish. Blend into dressings or mix into grain bowls.

    1. Chickpeas and Lentils

    Legumes provide fiber and polyphenols that feed beneficial gut bacteria. A healthier gut lining reduces systemic inflammation. Chickpeas and lentils also stabilize blood sugar, which lowers stress on the body. Include them three to four times per week.

    1. Purple Sweet Potato

    The deep purple color signals high anthocyanin content. Purple sweet potatoes support blood sugar regulation and reduce oxidative stress. Roast them with olive oil and herbs for a simple anti inflammatory side.

    1. Leafy Greens

    Spinach, kale, rocket, and chard contain flavonoids and carotenoids that reduce inflammatory signaling. They also support liver detox pathways, which helps your body clear excess hormones. Aim for at least one large serving daily.

    Why This Matters for Hormones

    Chronic inflammation interferes with insulin signaling and increases cortisol. Elevated cortisol and insulin both contribute to hormone imbalance, including irregular cycles and stubborn weight gain. By consistently eating polyphenol rich foods, you reduce inflammatory load and improve metabolic resilience.

    How to Make This Practical

    You do not need a perfect diet. Start by adding two of these foods to your daily routine. For example: berries at breakfast and leafy greens at lunch. Replace one refined carb with legumes. Drizzle olive oil instead of using processed dressings.

    Consistency matters more than intensity.

    Track What Works for You

    Inflammation is not always obvious. You may notice subtle changes first, such as improved digestion, fewer cravings, better sleep, or more stable energy.

    Using a daily tracking system helps you connect food choices to how you feel. The Rebalance40 Anti -Inflammatory Tracker allows you to monitor food quality, stress, sleep, and recovery in one daily score. Over time, you can identify patterns and see whether increasing polyphenol rich foods improves your energy, bloating, and inflammation markers.

    This shifts you from guessing to informed action.

    Final Thought

    Polyphenol rich foods are not a trend. They are foundational. If you want lower inflammation, steadier hormones, and better long term health, focus on color, variety, and whole foods. Small daily upgrades create measurable change over months, not days.

  • Anti Inflammatory Health Boosters

    Photo by Polina Tankilevitch on Pexels.com

    Anti inflammatory health boosters are small daily additions that lower the overall inflammatory load on your body. They are not magic fixes. They support the systems that regulate blood sugar, cortisol, gut health, and immune balance.

    When inflammation stays high for months or years, you may notice fatigue, bloating, joint stiffness, stubborn weight gain, low mood, or skin issues. Health boosters help reduce that background stress on your body.

    Ginger shots

    Ginger contains gingerols, which have been shown to reduce inflammatory markers in several studies. A small daily ginger shot may support digestion, reduce nausea, and help calm joint discomfort. Combine fresh ginger with lemon and a pinch of black pepper for better absorption.

    Turmeric shots

    Turmeric contains curcumin, a compound linked to lower levels of C reactive protein in some research. Curcumin works best when paired with black pepper and a fat source such as olive oil. A turmeric shot in the morning can support recovery and reduce inflammatory signalling.

    Pomegranate juice

    Pomegranate is rich in polyphenols. These compounds help protect cells from oxidative stress, which drives inflammation. Small amounts of pure pomegranate juice can support heart health and vascular function.

    Green tea

    Green tea provides catechins, especially EGCG, which are associated with reduced inflammation and improved metabolic health. One to two cups per day may support insulin sensitivity and reduce oxidative damage.

    Hibiscus tea

    Hibiscus is known for supporting blood pressure and providing antioxidant compounds. Lower blood pressure and improved vascular health often correlate with lower inflammatory burden.

    Beetroot shots

    Beetroot contains nitrates and betalains. These compounds support blood flow and exercise recovery. Improved circulation supports nutrient delivery and waste removal, which reduces inflammatory stress.

    How to use boosters well

    Use one booster at a time and track how you feel. Pay attention to energy, digestion, sleep, cravings, and mood. Consistency matters more than intensity. A small daily habit beats an extreme weekly reset.

    You can layer these boosters into a wider anti inflammatory pattern. Focus on colourful vegetables, legumes, lean protein, healthy fats, nuts, and whole grains. Reduce ultra processed foods and added sugars.

    Track your patterns

    If you want results, measure them. The Rebalance40 Anti-Inflammatory Tracker helps you log food, drinks, hydration, movement, and symptoms in one place. Over time you will see which boosters support you and which do not make a difference.

    Anti inflammatory health boosters work best when they are part of a structured plan. Start small. Stay consistent. Track your data. Adjust based on evidence from your own body.

  • PCOS and Cortisol. How Stress Hormones Affect Insulin Resistance, Weight, and Symptoms

    Photo by Julia Larson on Pexels.com

    The hidden link between stress, inflammation, and PCOS symptoms

    Many women with PCOS deal with a cluster of issues that overlap with stress biology, cravings, poor sleep, stubborn weight gain around the middle, fatigue, anxiety, and blood sugar swings. Cortisol sits in the middle of this story because cortisol shapes glucose control, appetite signals, sleep depth, and where your body stores fat.

    What PCOS research says about inflammation

    PCOS often involves low grade inflammation. A large meta analysis found C reactive protein, a common inflammation marker, was much higher in women with PCOS than in controls.
    A recent clinical review also describes PCOS as a condition with metabolic features including insulin resistance, with inflammation playing a role for many women.

    Where cortisol fits

    Cortisol rises with psychological stress, sleep loss, illness, under eating, over training, and blood sugar dips. Higher or more prolonged cortisol exposure tends to push the body toward insulin resistance and higher glucose. Insulin resistance then drives higher insulin. Higher insulin can stimulate ovarian androgen production and worsen classic PCOS symptoms.

    So the link often looks like this:
    Stress load or poor sleep, higher cortisol exposure, worse insulin resistance, higher insulin, higher androgens, more symptoms.

    Do women with PCOS have higher cortisol

    Findings are mixed, which matters because many headlines oversimplify this topic.

    One systematic review focused on HPA axis activity reported no consistent difference in basal cortisol measures across studies, with wide variation based on sampling method and study design.

    Another study using hair cortisol, a measure that reflects longer term cortisol exposure, reported higher hair cortisol in women with PCOS, with differences influenced by weight and metabolic factors.

    Practical takeaway: some women with PCOS show signs of higher longer term cortisol exposure, while single blood or saliva samples often fail to show a clear difference. Measurement method and day to day variability matter.

    Why cortisol matters even if a lab test looks “normal”

    A “normal” cortisol lab does not rule out a stress physiology problem. Cortisol follows a daily rhythm. Sleep timing, waking time, night waking, blood sugar swings, caffeine timing, and chronic stress can flatten that rhythm or shift peak timing. Symptoms often track rhythm disruption more than one isolated number.

    Common PCOS patterns that point to cortisol rhythm strain

    1. Wired at night, tired in the morning
    2. Afternoon crash, sugar cravings late afternoon or evening
    3. Light sleep, frequent waking, vivid dreams
    4. Belly weight gain with high stress periods
    5. Anxiety spikes with caffeine or skipped meals

    What to do, an evidence aligned plan you can start today

    Step 1, stabilise blood sugar first

    Aim for protein at breakfast. Add fibre and healthy fat. This reduces glucose spikes and reduces reactive hunger later in the day. Blood sugar stability also reduces cortisol spikes triggered by perceived fuel shortage.

    Simple plate formula:
    Protein palm, non starchy veg half plate, slow carbs cupped hand, fat thumb.

    Step 2, protect sleep like a treatment

    Set a consistent wake time. Get outdoor light within 60 minutes of waking. Keep caffeine earlier in the day. Sleep disruption worsens insulin resistance and raises stress load.

    Step 3, train for PCOS, not against your hormones

    Prioritise strength training 2 to 4 times per week. Add low impact zone 2 walking. Save intense intervals for 1 to 2 short sessions per week if recovery stays strong. Over training plus under eating tends to raise stress hormones and backfire.

    Step 4, daily downshift practice that lowers stress signalling

    Pick one, do 5 to 10 minutes daily:
    – Slow nasal breathing, longer exhale than inhale
    – A short walk after meals
    – A 10 minute stretch routine
    – A screen free wind down block before bed

    Step 5, anti inflammatory basics that match PCOS biology

    Emphasise:
    – Olive oil, nuts, seeds, oily fish
    – Legumes and high fibre plants
    – Berries, leafy greens, herbs, spices
    – Fermented foods if tolerated

    Reduce:
    – Ultra processed snacks
    – Sugary drinks
    – Frequent refined flour foods

    Inflammation markers such as CRP often rise with higher body fat and insulin resistance in PCOS, so this food pattern supports both inflammation and metabolic drivers.

    Tracking inflammation and cortisol patterns with the Rebalance40 Tracker

    Most women with PCOS are told to reduce stress, improve diet, and sleep better. The problem is you cannot improve what you do not measure. PCOS symptoms often flare in patterns. Stressful weeks, poor sleep, skipped meals, high sugar days, and low movement periods tend to cluster before breakouts, bloating, fatigue, or missed cycles.

    The Rebalance40 Anti-Inflammatory Tracker helps you connect those dots. Instead of guessing, you log your food quality, inflammatory foods, hydration, sleep, movement, stress level, and body signals in one place. The tracker then translates that into a daily and weekly score so you can see trends over time. This matters because cortisol driven flares are rarely about one bad day. They are about patterns.

    When you review your weekly average, you begin to notice links such as:

    – Higher stress plus short sleep equals lower score and more cravings
    – More ultra processed food equals lower score and worse bloating
    – Better protein intake and earlier meals equals steadier energy

    Over 4 to 6 weeks, this data becomes powerful. You stop reacting emotionally to symptoms and start responding strategically. You can adjust meal timing, training load, or evening routines based on evidence from your own body.

    For women with PCOS, where cortisol, insulin resistance, and inflammation overlap, tracking is not obsessive. It is practical. It gives you feedback. And feedback drives change.

  • PCOS and Sleep Problems: Why You Wake at 3am and Feel Exhausted

    Photo by cottonbro studio on Pexels.com

    If you have PCOS and your sleep feels broken, you are not imagining it.

    You fall asleep tired.
    You wake at 3am wired.
    You get eight hours and still feel drained.

    This is common in women with PCOS. The root issue is often not willpower. It is inflammation, cortisol imbalance, and insulin resistance disrupting your hormone rhythm.

    Why PCOS Affects Sleep

    PCOS is strongly linked to insulin resistance. When blood sugar rises and crashes, your body releases cortisol to stabilise it. Cortisol is your stress hormone. It should be high in the morning and low at night.

    In many women with PCOS, cortisol stays elevated in the evening. This can lead to:

    – Night time anxiety
    – 3am wake ups
    – Restless sleep
    – Fatigue despite enough hours in bed
    – Increased cravings the next day

    Inflammation plays a role too. Chronic low grade inflammation can disrupt melatonin production, increase stress signalling, and make recovery harder.

    How Poor Sleep Worsens PCOS

    Sleep disruption does not stay isolated. It feeds the cycle.

    • Poor sleep increases insulin resistance.
    • Insulin resistance increases inflammation.
    • Inflammation worsens hormone imbalance.

    Over time you may notice more weight gain around the middle, stronger sugar cravings, low energy, and more irregular cycles.

    This is not about trying harder. It is about understanding the pattern.

    What To Focus On Instead

    If you want to improve PCOS symptoms, start with rhythm, not restriction.

    1. Stabilise blood sugar
      Build meals around protein, fibre, and healthy fats. Avoid high sugar evening snacks which spike insulin before bed.
    2. Reduce inflammatory load
      Focus on anti inflammatory foods such as leafy greens, berries, olive oil, nuts, seeds, and oily fish.
    3. Support your evening cortisol drop
      Dim lights after 8pm. Avoid late intense workouts. Create a consistent wind down routine.
    4. Track patterns
      You cannot improve what you do not measure. Sleep, food timing, stress, cravings, and energy are connected.

    How Tracking Changes Everything

    Many women with PCOS guess. They cut calories. They remove carbs. They try supplements. But they do not see the pattern.

    When you track daily food, sleep quality, stress, and body signals together, you begin to see:

    – How late eating affects your 3am wake ups
    – How high sugar days impact next day fatigue
    – How stress drives cravings
    – How better protein intake improves sleep

    The Rebalance40 Anti-Inflammatory Tracker connects food, stress, sleep, and recovery into one daily score so you can see what is driving inflammation and hormone disruption.

    – You stop guessing.
    – You start adjusting.

    PCOS is not a personal failure. It is a metabolic pattern. When you understand the pattern, you can change it.

    If you struggle with PCOS and sleep problems, start by observing your rhythm this week. Track consistently for seven days. Look for trends, not perfection.

    Your hormones are not broken. They are responding to signals.

    Change the signals.

  • PCOS and Inflammation: Causes, Symptoms, and a Food Based Plan

    Polycystic ovary syndrome, or PCOS, is often described as a hormone disorder. But many researchers now recognise another key driver behind it: chronic low grade inflammation.

    If you struggle with irregular cycles, weight gain, acne, fatigue, or insulin resistance, inflammation may be playing a larger role than you think.

    This article explains how PCOS and inflammation are connected and what you can do to calm both through food and daily habits.

    What Is PCOS?

    PCOS is a hormonal condition that affects ovulation, insulin regulation, and androgen levels. It is commonly associated with:

    • Irregular or absent periods
    • Excess facial or body hair
    • Acne
    • Weight gain, especially around the abdomen
    • Difficulty losing weight
    • Fertility challenges

    Many women with PCOS also have insulin resistance. This is where the body produces insulin but does not respond to it efficiently.

    Insulin resistance is one of the strongest links between PCOS and inflammation.

    What Is Chronic Inflammation?

    Inflammation is part of your immune response. In the short term, it protects you.

    Chronic inflammation is different. It is low grade, persistent, and often silent. You may not feel it directly, but over time it disrupts metabolic and hormonal balance.

    Research shows that many women with PCOS have elevated inflammatory markers such as C reactive protein, interleukin 6, and tumour necrosis factor alpha. This pattern appears even in women who are not overweight.

    This suggests inflammation is not only a result of PCOS. It may also be part of its cause.

    How Insulin Resistance Drives Inflammation in PCOS

    Up to 70 percent of women with PCOS show some degree of insulin resistance.

    When insulin levels remain high:

    • Fat storage increases
    • Blood sugar fluctuates
    • Androgen production rises
    • Inflammatory signalling increases

    High insulin stimulates inflammatory pathways. Inflammation then worsens insulin resistance. This creates a cycle:

    Insulin resistance → inflammation → hormone imbalance → worsening symptoms.

    Breaking this cycle is key.

    How Inflammation Affects Hormones in PCOS

    Inflammation can:

    • Increase androgen production in the ovaries
    • Disrupt ovulation
    • Impair egg quality
    • Contribute to belly fat storage
    • Worsen fatigue and brain fog

    Abdominal fat tissue also produces inflammatory compounds. This is why belly weight gain often feels stubborn in PCOS.

    Gut health may also play a role. Emerging research shows altered gut microbiome patterns in women with PCOS, which may contribute to systemic inflammation.

    Common PCOS Symptoms Linked to Inflammation

    If inflammation is driving your symptoms, you may notice:

    • Constant fatigue despite sleeping
    • Strong sugar cravings
    • Bloating
    • Brain fog
    • Mood swings
    • Weight gain around the waist
    • Acne flare ups

    Reducing inflammation does not replace medical treatment, but it can significantly improve how you feel and how your body responds.

    A Food Based Plan to Lower Inflammation in PCOS

    You do not need an extreme diet. You need consistency and better daily inputs.

    Focus on these foundations.

    1. Stabilise blood sugar

    Build meals around protein, fibre, and healthy fats.

    Prioritise:

    • Eggs
    • Greek yoghurt
    • Lentils
    • Chickpeas
    • Salmon
    • Sardines
    • Chicken
    • Olive oil
    • Avocado
    • Chia seeds
    • Flaxseeds
    • Leafy greens
    • Berries

    Reduce:

    • Refined sugar
    • White bread and white rice
    • Ultra processed snacks
    • Sugary drinks
    1. Increase anti inflammatory compounds

    Add foods rich in polyphenols and omega 3 fats.

    Examples:

    • Blueberries
    • Dark leafy greens
    • Extra virgin olive oil
    • Walnuts
    • Turmeric
    • Ginger
    • Green tea
    • Sardines

    These compounds reduce inflammatory signalling and support metabolic health.

    1. Improve gut diversity

    Support your microbiome with:

    • Fermented foods such as kefir or natural yoghurt
    • High fibre vegetables
    • Legumes
    • Seeds

    A healthier gut may reduce inflammatory load.

    1. Manage stress intentionally

    Chronic stress increases cortisol. High cortisol can increase blood sugar and inflammatory activity.

    Simple steps:

    • Daily walks
    • Resistance training
    • Adequate sleep
    • Structured eating windows

    These habits are not minor. They directly influence inflammation.

    Simple Swaps for PCOS and Inflammation

    You already have 35 simple swaps on your blog. For PCOS, highlight specific ones:

    White rice → black rice or lentils
    Sugary cereal → chia and oat protein bake
    Sweetened yoghurt → Greek yoghurt with berries
    Vegetable oil → olive oil
    Crisps → roasted beetroot chips
    Sugary drinks → green tea

    Small changes repeated daily lower inflammatory load over time.

    Track What Changes

    Most women guess.

    They try new foods but do not measure how they feel. Inflammation patterns are not always obvious day to day.

    When you track:

    • Food intake
    • Sleep
    • Stress
    • Movement
    • Symptoms

    You start seeing patterns.

    This is where the Rebalance40 Anti-Inflammation Tracker supports you. It connects food, stress, sleep, and recovery into one daily score so you can see whether your habits are calming or feeding inflammation.

    You stop reacting. You start adjusting.

    Final Thoughts

    PCOS is not only a hormone problem. For many women, it is also an inflammation and insulin resistance problem.

    When you focus on lowering inflammation:

    • Blood sugar becomes more stable
    • Energy improves
    • Cravings reduce
    • Hormones begin to regulate more effectively

    You do not need perfection. You need steady inputs that reduce inflammatory stress over time.

    If you suspect inflammation is driving your PCOS symptoms, start with food quality, blood sugar stability, and daily pattern tracking.

    Consistency changes outcomes.

  • Green Tea Benefits for Inflammation and Metabolism in Women Over 35

    Photo by Anna Pou on Pexels.com

    Chronic inflammation and a slower metabolism are common concerns for women over 35. Hormone shifts, higher stress levels, disrupted sleep, and blood sugar swings can all increase inflammatory load. Over time, this affects energy, mood, digestion, and body composition.

    Green tea is one of the most studied natural options for supporting both inflammation control and metabolic health.

    Why inflammation and metabolism are connected

    Inflammation and metabolism influence each other. When cortisol stays elevated and blood sugar fluctuates, the body produces more inflammatory signals. Chronic low grade inflammation can then interfere with insulin sensitivity, fat metabolism, and energy production.

    The result often looks like:

    – Persistent fatigue
    – Brain fog
    – Bloating
    – Stubborn weight gain
    – Poor recovery after exercise

    Supporting metabolic function often requires lowering inflammatory stress at the same time.

    What makes green tea effective

    Green tea contains powerful compounds called catechins. The most studied is EGCG, epigallocatechin gallate.

    Research shows EGCG and other polyphenols in green tea can:

    • Reduce inflammatory markers
    • Improve antioxidant capacity
    • Support healthy insulin sensitivity
    • Enhance fat oxidation
    • Protect cells from oxidative stress

    This combination makes green tea unique. It does not only support one pathway. It works across inflammation, blood sugar balance, and cellular health.

    Green tea and inflammation

    Chronic inflammation is often driven by oxidative stress and ongoing immune activation. Polyphenols in green tea act as antioxidants. They help neutralize free radicals and reduce inflammatory signaling in the body.

    Studies have linked regular green tea intake with lower levels of inflammatory markers and improved metabolic profiles, especially in individuals with higher baseline inflammation.

    For women in midlife, this is important. Hormone changes can increase sensitivity to stress and inflammatory triggers. A simple daily habit such as green tea may help reduce this background load.

    Green tea and metabolism

    Green tea supports metabolism in several ways.

    • First, it may increase fat oxidation, which means your body becomes more efficient at using fat for energy.
    • Second, it can support insulin sensitivity, helping stabilize blood sugar levels. Stable blood sugar reduces cravings, afternoon crashes, and stress driven eating.
    • Third, green tea contains a modest amount of caffeine. Combined with EGCG, this can enhance thermogenesis, the process of producing heat and burning energy.

    This is not a magic solution. But as part of an anti inflammatory lifestyle, it can contribute to improved metabolic resilience.

    How to include green tea in an anti inflammatory routine

    Aim for one to three cups per day.

    Use high quality loose leaf or organic tea bags when possible. Steep for two to three minutes to preserve flavor and active compounds.

    Avoid adding refined sugar. If needed, add a slice of lemon to enhance absorption of antioxidants.

    Green tea works best when paired with:

    – Balanced meals rich in fiber and protein
    – Omega 3 fats from foods like salmon and walnuts
    – Regular movement
    – Consistent sleep

    It is a supportive tool, not a standalone fix.

    Why tracking progress matters

    Not every body responds in the same way.

    Some women notice improved energy and reduced cravings within weeks. Others may see changes in digestion or recovery.

    The key is pattern awareness.

    When you track what you eat, how you sleep, your stress levels, and your daily symptoms, you can see whether habits like green tea are supporting your inflammation score and metabolic balance.

    Instead of guessing, you measure.

    If you are building an anti inflammatory routine, start with:

    • Whole foods
    • Consistent hydration
    • Stress reduction
    • Daily movement
    • Targeted additions like green tea

    Then track your patterns over time to see what improves your energy, mood, and inflammation markers. Remember a very useful tool you can use is our very own Rebalance40 Anti-Inflmamatory Tracker which will help you to observe how your body has responded to changes you are making over time.

    Green tea is simple. But used consistently and measured properly, it can become part of a structured system that supports long term metabolic and inflammatory health.

  • The Anti Inflammatory Simple Swap Library

    Intro Section

    If you are trying to reduce inflammation, you do not need a perfect diet. You need better swaps.

    This library gives you practical replacements for common foods that often keep energy unstable, increase bloating, or drive cravings. Each swap keeps food enjoyable while increasing fiber, healthy fats, whole grains, or plant compounds.

    Use this page as your starting point. Choose one swap. Test it for 7 days. Track how your body responds.

    Jump to
    – Breakfast Swaps
    – Snack Swaps
    – Dessert Swaps
    – Grain and Starch Swaps
    – Bread Swaps

    Breakfast Swaps

    Cereal to Steel Cut Oat and Chia Bake
    A higher fiber breakfast that supports steadier morning energy.

    Sugary Granola to Seeded Oat Crunch
    Crunch without the sugar spike.

    White Toast to Wholegrain Seeded Sourdough
    Long fermentation plus seeds for better satiety.

    White Pancakes to Millet Pancakes
    A whole grain option that keeps you fuller for longer.

    Sugary Muffins to Oat and Chia Muffins
    More fiber. Less refined flour.

    Simple Swap: Sugary Smoothie to Beetroot Cacao Smoothie
    More nutient dense for high blood pressure regulation

    Snack Swaps

    Crisps to Air Fried Beetroot Chips
    Whole food crunch with fewer processed ingredients.

    Crisps to Spicy Crispy Chickpeas
    Protein and fiber instead of refined starch.

    White Crackers to Seed Crackers
    More healthy fats and fiber in every bite.

    Energy Bars to Date Flax Bites
    Naturally sweet with added fiber.

    Store bought Potato Crisps to Japanese Sweet Potato Crisps
    A more nutrient dense way to satisfy salty cravings.

    Dessert Swaps

    Brownies to Cacao Date Brownies
    Lower added sugar with cacao and fiber rich dates.

    Flapjacks to Date and Seed Flapjacks
    Oats, flax, chia, pumpkin and sunflower seeds in place of syrup heavy versions.

    Chocolate Bar to Cacao Chia Pudding
    Polyphenols plus fiber for a smarter sweet fix.

    Ice Cream to Frozen Greek Yoghurt and Berry Bowl
    Protein and berries instead of sugar heavy dessert.

    Hot Chocolate to Cacao and Cinnamon Drink
    Unsweetened cacao with a small touch of natural sweetness.

    Grain and Starch Swaps

    White Rice to Millet Bowl
    More fiber and minerals in a simple bowl format.

    White Pasta to Lentil Pasta
    Higher protein and fiber than standard pasta.

    White Wraps to Chickpea Wraps
    Plant protein and better fullness.

    Potato Mash to Celeriac and Lentil Mash
    Comfort food with more fiber and balance.

    Rice Pudding to Millet Pudding
    A whole grain alternative to refined rice desserts.

    Bread Swaps

    White Bread to Wholegrain Sourdough
    Long fermentation and whole grains for improved structure and satiety.

    Standard Focaccia to Olive Oil Wholegrain Sourdough Focaccia
    Olive oil, seeds, and fermentation instead of refined white bread.

    How to Use This Library

    Do not change everything at once.

    Pick one swap per week. Replace the original food consistently. Notice how you feel.

    Pay attention to
    – Energy after meals
    – Bloating
    – Cravings
    – Fullness
    – Sleep

    Track Your Results

    If you want structure, use the Rebalance40 Anti Inflammatory Tracker to record how each swap affects your body. Small changes become powerful when you measure them.

    Start with one swap today.

  • Simple Swap: Sugary Hot Chocolate to Cacao and Cinnamon Drink

    Photo by Clayton de Araujo on Pexels.com

    Hot chocolate powders are sugar based.

    Why this swap matters

    Unsweetened cacao retains plant compounds. Cinnamon adds flavour without sugar.

    The swap

    Swap sugary hot chocolate for cacao cinnamon milk.

    Recipe
    1 tablespoon cacao
    1 cup warm milk
    Cinnamon
    Small drizzle maple

    Whisk until smooth.

    Observe evening cravings and sleep.

  • Simple Swap: Butter Heavy Garlic Bread to Olive Oil Sourdough Focaccia

    Photo by Kulbir on Pexels.com

    Why this swap matters

    This sourdough focaccia supports a more anti inflammatory eating pattern than standard focaccia for four reasons. First, long fermentation may support a steadier blood sugar response compared with fast yeast bread. Second, the use of wholemeal flour increases fiber, which is linked with lower inflammatory markers. Third, extra virgin olive oil provides monounsaturated fats and polyphenols. Fourth, added flax and seeds increase fiber and plant omega 3 fats. It is still bread, but it is more nutrient dense and better aligned with a Mediterranean style pattern.

    The swap

    Recipe
    Ingredients
    100 g active sourdough starter, bubbly and doubled
    375 g water
    350 g strong white flour
    150 g wholemeal flour
    10 g sea salt
    2 tablespoons extra virgin olive oil in the dough
    2 to 3 tablespoons extra virgin olive oil for the pan and topping

    Optional
    1 tablespoon ground flax
    Pumpkin or sunflower seeds
    Fresh rosemary
    Flaky salt
    Thin sliced red onion
    Olives

    Why this works

    – Olive oil provides monounsaturated fats.
    – Wholemeal flour increases fiber.
    – Flax and seeds increase omega 3 and mineral content.
    – Long fermentation improves flavour and structure.

    Step 1 Mix
    Mix starter and water until cloudy.
    Add flour and flax if using.
    Mix until no dry flour remains.
    Rest 30 minutes.

    Step 2 Add Salt and Oil
    Add salt and 2 tablespoons olive oil.
    Pinch and fold until incorporated.
    Rest 30 minutes.

    Step 3 Stretch and Folds
    Perform 3 to 4 sets of stretch and folds every 30 minutes over 2 hours.

    Dough should feel soft and elastic.

    Step 4 Bulk Fermentation
    Let rise until increased by about 50 percent.
    Usually 3 to 5 hours at room temperature.

    Step 5 Transfer to Pan
    Generously oil a baking tray with olive oil.
    Pour dough into tray.
    Coat hands in oil and gently stretch dough toward corners.
    If it resists, rest 20 minutes and stretch again.

    Step 6 Final Proof
    Cover and let rise 1 to 2 hours at room temperature until puffy.

    Or refrigerate overnight for deeper flavour.

    Step 7 Dimple and Top
    Drizzle olive oil over surface.
    Press fingertips deeply into dough to create dimples.
    Add rosemary, olives, red onion, seeds, flaky salt.

    Step 8 Bake
    Bake at 220C for 20 to 25 minutes until golden.

    Cool slightly before slicing.

    Track digestion after dinner.

    Swap butter garlic bread for olive oil brushed sourdough with ground flax and herbs. Use the sourdough recipe here if you want to make a sour dough pizza base.

  • Simple Swap: White Pancakes to Millet Pancakes

    Photo by Snapwire on Pexels.com

    White pancakes spike blood sugar quickly.

    Why this swap matters

    Millet flour adds fiber and minerals.

    The swap

    Swap white pancakes for millet pancakes.

    Recipe
    1 cup millet flour
    1 egg
    Milk
    Cinnamon

    Cook small pancakes and top with yoghurt and seeds.

    Notice energy through late morning.