30-Day No-Sugar, Anti-Inflammatory Meal Plan for Weight Loss, Created by a Dietitian
This 30-day plan is set at 1,500 calories, with modifications for 2,000 calories.
Each day provides an average of 80 grams of protein and at least 28 grams of fiber to support sustained energy levels and healthy weight loss.
This plan prioritizes whole grains, legumes, fruits, vegetables, healthy fats and lean protein, while avoiding added sugars.Follow this anti-inflammatory meal plan for a month of meals and snacks tailored to reduce inflammation and promote weight loss. You'll find an abundance of antioxidant-rich produce, healthy fats from fish, nuts and seeds, and plenty of flavor, too. To maximize nutrition and this plan's anti-inflammatory benefits, we opted to skip added sugars, which can exacerbate inflammation. We do, however, include foods that contain natural sugars, such as fruit, vegetables and unsweetened dairy. These foods also provide many important nutrients, like vitamins, minerals, protein and fiber. To facilitate a smooth routine, we also included some meal-prep tips at the start of each week and opted for leftovers a few times throughout the month. Let's get started!Make Slow-Cooker Moroccan-Spiced Chicken Stew to have for lunch on Days 2 through 5.1 serving Chickpea & Potato Hash
1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
½ cup blueberries
1 serving Anti-Inflammatory Beet & Avocado Wrap
1 medium apple
1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Daily Totals: 1,501 calories, 78g fat, 73g protein, 139g carbohydrate, 30g fiber, 1,531mg sodium
Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. snack.
1 serving Strawberry-Peach Chia Seed Smoothie
1 large hard-boiled egg
¼ cup unsalted dry-roasted almonds
1 serving Slow-Cooker Moroccan-Spiced Chicken Stew
1 medium bell pepper, sliced
2 Tbsp. hummus
¾ cup low-fat plain kefir
1 serving Cauliflower Steaks Piccata
1 serving Roasted Broccolini with Lemon & Parmesan
½ cup cooked quinoa
1 serving Lemon-Blueberry Nice Cream
Daily Totals: 1,512 calories, 65g fat, 80g protein, 163g carbohydrates, 36g fiber, 1,967mg sodium
Make it 2,000 calories: Increase to 2 large hard-boiled eggs at breakfast, add 1 large pear to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to P.M. snack.
1 serving Sprouted-Grain Toast with Peanut Butter & Banana
1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
½ cup blueberries
1 serving Slow-Cooker Moroccan-Spiced Chicken Stew
1 medium bell pepper, sliced
2 Tbsp. hummus
½ cup cherries
1 serving Slow-Cooker Marry Me Chicken with Barley
1 serving Lemon-Blueberry Nice Cream
Daily Totals: 1,516 calories, 43g fat, 98g protein, 189g carbohydrates, 33g fiber, 1,682mg sodium
Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Cabbage Caesar Salad to dinner.
1 serving Strawberry-Peach Chia Seed Smoothie
1 large hard-boiled egg
¼ cup unsalted dry-roasted almonds
1 serving Slow-Cooker Moroccan-Spiced Chicken Stew
1 medium bell pepper, sliced
2 Tbsp. hummus
1 cup low-fat plain kefir
1 medium peach
1 serving Roasted Chickpea Curry Bowl
1 serving Radish, Celery & Cucumber Salad
Daily Totals: 1,513 calories, 68g fat, 84g protein, 155g carbohydrates, 36g fiber, 2,232mg sodium
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 1 large pear to A.M. snack and 1 medium orange to lunch.
1 serving Sprouted-Grain Toast with Peanut Butter & Banana
1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
½ cup blueberries
1 serving Slow-Cooker Moroccan-Spiced Chicken Stew
1 medium bell pepper, sliced
2 Tbsp. hummus
1 large pear
1 serving Creamy Pesto Shrimp with Gnocchi & Peas
1 serving Cucumber, Tomato & Feta Salad
Daily Totals: 1,515 calories, 55g fat, 83g protein, 178g carbohydrates, 29g fiber, 1,703mg sodium
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 1 medium orange to lunch, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Lemon-Blueberry Nice Cream as an evening snack.
1 serving Strawberry-Peach Chia Seed Smoothie
1 large hard-boiled egg
1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
½ cup raspberries
1 serving Anti-Inflammatory Beet & Avocado Wrap
1 medium peach
1 serving Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts
1 serving Greens with Parmesan Vinaigrette
Daily Totals: 1,524 calories, 82g fat, 76g protein, 136g carbohydrates, 33g fiber, 1,970mg sodium
Make it 2,000 calories: Increase to 2 large hard-boiled eggs at breakfast, and add 2 Tbsp. chopped walnuts to A.M. snack, 1 medium apple to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
1 serving Chickpea & Potato Hash
1 cup low-fat plain kefir
1 medium peach
1 serving Anti-Inflammatory Beet & Avocado Wrap
1 medium apple
1 serving Baked Halibut with Brussels Sprouts & Quinoa
Daily Totals: 1,515 calories, 71g fat, 67g protein, 166g carbohydrates, 33g fiber, 1,791mg sodium
Make it 2,000 calories: Add 1 medium orange to breakfast, ¼ cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. snack.Make a double batch of Overnight Oats with Chia Seeds to have for breakfast on Days 9 through 12.
Prepare Chicken & Kale Soup to have for lunch on Days 9 through 12.1 serving Tofu Scramble
1 medium orange
1 large pear
1 serving Chickpea Tuna Salad
1 medium apple
1 serving Zucchini Noodles with Avocado Pesto & Shrimp
1 serving Lemon-Blueberry Nice Cream
Daily Totals: 1,494 calories, 74g fat, 79g protein, 151g carbohydrates, 36g fiber, 1,506mg sodium
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 cup low-fat plain kefir to lunch, and 2 Tbsp. natural peanut butter to P.M. snack.
1 serving Overnight Oats with Chia Seeds
1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
½ cup raspberries
1 serving Chicken & Kale Soup
1 apple
1 stalk celery
1 Tbsp. natural peanut butter
1 serving Roasted Chickpea & Cauliflower Pitas with Sun-Dried Tomato Sauce
Daily Totals: 1,520 calories, 59g fat, 77g protein, 179g carbohydrates, 40g fiber, 1,702mg sodium
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 serving Traditional Greek Salad to dinner and add 1 serving Lemon-Blueberry Nice Cream as an evening snack.
1 serving Overnight Oats with Chia Seeds
1 medium orange
1 serving Chicken & Kale Soup
1 apple
1 medium peach
1 serving Chopped Chicken & Sweet Potato Salad
1 serving Lemon-Blueberry Nice Cream
Daily Totals: 1,499 calories, 60g fat, 77 protein, 179g carbohydrates, 39g fiber, 1,181mg sodium
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt with 2 Tbsp. chopped walnuts to P.M snack.
1 serving Overnight Oats with Chia Seeds
1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
½ cup raspberries
1 serving Chicken & Kale Soup
1 apple
1 medium bell pepper, sliced
3 Tbsp. hummus
1 serving Sheet-Pan Gnocchi with Broccoli & White Beans
Daily Totals: 1,498 calories, 64g fat, 69g protein, 172g carbohydrate, 39g fiber, 1,771mg sodium
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 2 Tbsp. natural peanut butter to lunch and 1 serving Lemon-Blueberry Nice Cream as an evening snack.
1 serving Overnight Oats with Chia Seeds
1 serving Cottage Cheese Snack Jar with Fruit
1 serving Chicken & Kale Soup
1 apple
1 medium banana
1 serving Greek Salad with Edamame
1-oz. slice whole-wheat baguette
Daily Totals: 1,505 calories, 64g fat, 74g protein, 174g carbohydrate, 37g fiber, 1,514mg sodium
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 medium orange as an evening snack.
1 serving Tofu Scramble
1 medium orange
1 cup low-fat plain kefir
1 medium peach
1 serving Chickpea Tuna Salad
1 serving Cottage Cheese Snack Jar with Fruit
1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole
Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow.
Daily Totals: 1,498 calories, 70g fat, 103g protein, 125g carbohydrate, 29g fiber, 1,730mg sodium
Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and ¼ cup unsalted dry-roasted shelled pistachios to lunch.
1 serving Tofu Scramble
1 medium orange
1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
½ cup raspberries
1 serving Chickpea Tuna Salad
¼ cup unsalted dry-roasted almonds
1 plum
1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole
Daily Totals: 1,493 calories, 77g fat, 99g protein, 115g carbohydrate, 33g fiber, 1,660mg sodium
Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and add 1 serving Citrus-Arugula Salad to dinner.Make Vegan White Bean Chili to have for lunch on Days 16 through 19.1 serving Anti-Inflammatory Lemon-Blueberry Smoothie
1 medium orange
1 serving Chicken, Spinach & Feta Wraps
1 medium peach
¼ cup unsalted dry-roasted shelled pistachios
1 serving Massaged Kale Salad with Roasted Sweet Potato & Black Beans
Daily Totals: 1,496 calories, 64g fat, 72g protein, 177g carbohydrate, 34g fiber, 1,336mg sodium
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup unsalted dry-roasted almonds to A.M. snack.
1 serving Bircher Muesli
1 serving Cottage Cheese Snack Jar with Fruit
1 serving Vegan White Bean Chili
½ cup blueberries
¾ cup low-fat plain kefir
1 serving Pan-Seared Chicken Breast
1 serving Chopped Salad with Chickpeas, Olives & Feta
Daily Totals: 1,477 calories, 69g fat, 91g protein, 168g carbohydrate, 40g fiber, 1,727mg sodium
Make it 2,000 calories: Add 1 clementine to breakfast, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.
1 serving Bircher Muesli
1 large pear
1 serving Vegan White Bean Chili
1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
1 medium orange
1 serving Pan-Seared Cod with Radish & Lentil Salad
Daily Totals: 1,508 calories, 60g fat, 72g protein, 177g carbohydrate, 38g fiber, 1,365mg sodium
Make it 2,000 calories: Add 1 medium orange to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.
1 serving Bircher Muesli
1 serving Cottage Cheese Snack Jar with Fruit
1 serving Vegan White Bean Chili
1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
1 medium apple
1 serving Lemon-Herb Roasted Chicken
1 serving Cabbage Caesar Salad
Daily Totals: 1,489 calories, 69g fat, 84g protein, 146g carbohydrate, 31g fiber, 1,395mg sodium
Make it 2,000 calories: Add 1 medium orange to breakfast, 2 Tbsp. natural peanut butter to P.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.
1 serving Bircher Muesli
¼ cup unsalted dry-roasted almonds
1 serving Vegan White Bean Chili
1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
1 cup low-fat plain kefir
1 plum
1 serving High-Protein Grilled Chicken Salad
Daily Totals: 1,513 calories, 75g fat, 85g protein, 137g carbohydrate, 33g fiber, 1,504mg sodium
Make it 2,000 calories: Add 1 medium orange to breakfast, 1 peach with 2 Tbsp. chopped walnuts to the yogurt at lunch and 1 serving Raspberry-Kefir Power Smoothie as an evening snack.
1 serving Anti-Inflammatory Lemon-Blueberry Smoothie
1 serving Cottage Cheese Snack Jar with Fruit
1 serving Chicken, Spinach & Feta Wraps
1 medium apple
1 large pear
1 cup low-fat plain kefir
1 serving Tuna Niçoise Salad
Daily Totals: 1,523 calories, 57g fat, 89g protein, 178g carbohydrate, 29g fiber, 1,391mg sodium
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup unsalted dry-roasted almonds as an evening snack.
1 serving Anti-Inflammatory Lemon-Blueberry Smoothie
1 serving Cottage Cheese Snack Jar with Fruit
1 serving Chicken, Spinach & Feta Wraps
¼ cup unsalted dry-roasted almonds
1 serving Baghali Pollow with Quinoa (Persian-Style Quinoa & Beans with Chicken)
Daily Totals: 1,520 calories, 58g fat, 104g protein, 160g carbohydrate, 29g fiber, 916mg sodium
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, add 1 medium apple to P.M. snack and add 1 serving Lemon-Blueberry Nice Cream as an evening snack.Make Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 23 through 26.1 serving Feta, Egg & Spinach Breakfast Taco
1 medium orange
1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
½ cup blackberries
1 serving Anti-Inflammatory Beet & Avocado Wrap
1 large pear
1 serving Skillet Lemon-Garlic Salmon
1 serving Baked Feta & Tomato Portobellos
Daily Totals: 1,518 calories, 84g fat, 76g protein, 130g carbohydrate, 31g fiber, 1,397mg sodium
Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, 1 cup low-fat plain kefir to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
1 serving Feta, Egg & Spinach Breakfast Taco
1 medium orange
1 large pear
1 cup low-fat plain kefir
1 serving Spinach & Strawberry Meal-Prep Salad
1 cup blackberries
½ cup unsalted low-fat cottage cheese
1 serving Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
Daily Totals: 1,497 calories, 60g fat, 100g protein, 149g carbohydrate, 30g fiber, 1,301mg sodium
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch, 1 serving Citrus-Arugula Salad to dinner and 1 serving Lemon-Blueberry Nice Cream as an evening snack.
1 cup low-fat plain stained (Greek-style) yogurt
½ cup cherries (fresh or thawed from frozen)
2 Tbsp. chopped pecans or nut of your choice
1 Tbsp. chia seeds
1 medium apple
1 serving Spinach & Strawberry Meal-Prep Salad
¼ cup unsalted dry-roasted almonds
1 serving Grilled Blackened Shrimp Tacos
1 serving Pineapple & Avocado Salad
Daily Totals: 1,507 calories, 82g fat, 85g protein, 124g carbohydrate, 32g fiber, 1,176mg sodium
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack, 1 medium orange to lunch, 1 medium banana to P.M. snack and 1 serving Lemon-Blueberry Nice Cream as an evening snack.
1 cup low-fat plain stained (Greek-style) yogurt
½ cup cherries (fresh or thawed from frozen)
2 Tbsp. chopped pecans or nut of your choice
1 Tbsp. chia seeds
1 large pear
1 serving Spinach & Strawberry Meal-Prep Salad
1 medium apple
1 Tbsp. natural peanut butter
1 serving Chicken & Bok Choy Soup with Ginger & Mushrooms
1 serving Massaged Kale Salad
Daily Totals: 1,505 calories, 76g fat, 89g protein, 127g carbohydrate, 30g fiber, 1,786mg sodium
Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 serving Lemon-Blueberry Nice Cream as an evening snack.
1 serving Feta, Egg & Spinach Breakfast Taco
1 medium orange
1 medium apple
2 Tbsp. natural peanut butter
1 serving Spinach & Strawberry Meal-Prep Salad
1 cup blackberries
½ cup unsalted low-fat cottage cheese
1 serving Baked Mahi-Mahi with Garlic-Herb Butter
1 serving Kale & Shaved Brussels Sprouts Salad with Avocado Caesar Dressing
Daily Totals: 1,520 calories, 79g fat, 95g protein, 113g carbohydrate, 31g fiber, 1,649mg sodium
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.
1 serving Feta, Egg & Spinach Breakfast Taco
1 medium orange
1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
½ cup blackberries
2 Tbsp. chopped walnuts
1 serving Anti-Inflammatory Beet & Avocado Wrap
½ cup unsalted low-fat cottage cheese
½ cup blueberries
1 serving Massaged Kale Salad with Roasted Squash & Chickpeas
Daily Totals: 1,513 calories, 80g fat, 70g protein, 142g carbohydrate, 32g fiber, 1,371mg sodium
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds and 1 clementine to lunch and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.
1 cup low-fat plain stained (Greek-style) yogurt
½ cup cherries (fresh or thawed from frozen)
2 Tbsp. chopped pecans or nut of your choice
1 Tbsp. chia seeds
1 medium peach
¾ cup low-fat plain kefir
1 serving Anti-Inflammatory Beet & Avocado Wrap
1 medium apple
1 serving Pesto Salmon
Daily Totals: 1,511 calories, 81g fat, 81g protein, 129g carbohydrate, 28g fiber, 1,136mg sodium
Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add ¼ cup unsalted dry-roasted almonds to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.
1 cup low-fat plain stained (Greek-style) yogurt
½ cup cherries (fresh or thawed from frozen)
2 Tbsp. chopped pecans or nut of your choice
1 Tbsp. chia seeds
1 serving Cottage Cheese Snack Jar with Fruit
1 serving Chickpea Tuna Salad
¼ cup unsalted dry-roasted shelled pistachios
1 serving Slow-Cooker Cauliflower & Chickpea Tikka Masala
Meal-Prep Tip: Reserve leftover Slow-Cooker Cauliflower & Chickpea Tikka Masala to have for dinner tomorrow.
Daily Totals: 1,497 calories, 81g fat, 81g protein, 123g carbohydrate, 29g fiber, 1,035mg sodium
Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add 1 medium apple to lunch and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
1 serving Chickpea & Potato Hash
1 serving Cottage Cheese Snack Jar with Fruit
1 serving Chickpea Tuna Salad
1 large pear
1 serving Slow-Cooker Cauliflower & Chickpea Tikka Masala
Daily Totals: 1,476 calories, 69g fat, 63g protein, 160g carbohydrate, 33g fiber, 1,523mg sodium
Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Is it OK to mix and match meals if there is one I do not like?
Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious anti-inflammatory and no-sugar recipes.
Can I eat the same breakfast or lunch every day?
Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 330 to 400 calories while the lunches span 325 to 475 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
Can I follow this plan if I am not trying to lose weight?
Yes! Everyone can benefit from an anti-inflammatory diet, which is ultimately a nutrient-rich eating plan. Chronic inflammation is linked to numerous health issues, so being proactive and aiming to reduce inflammation and up your nutrient intake can be a great step to take. If weight loss isn't your goal, you may need to adjust the total calories. We included modifications for a 2,000-calorie day that may help.
Why is there not a modification for 1,200 calories?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being.
The anti-inflammatory diet is very similar to the popular Mediterranean diet. The anti-inflammatory diet emphasizes eating foods that may reduce inflammation, such as highly pigmented fruits and vegetables like cherries, kale, berries and beets. It also includes plenty of fish, nuts, seeds and other healthy fats. While eating this way 100% of the time is not required to reap anti-inflammatory benefits, the diet does limit added sugars, refined grains and ultra-processed foods.Registered dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Read the original article on EATINGWELL
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To review the full ingredient breakdown and access consumer education materials, visit Industry Context: Natural Circulation Support Is No Longer Niche Leg fatigue and fluid discomfort are now key concerns for overall wellness. As clean-label and hormone-conscious wellness takes hold, circulation-focused supplements are evolving into everyday use tools. Flush Factor Plus stands out for its emphasis on the following: Ingredient transparency Hormone-aware rationale Simplicity in non-clinical support About Flush Factor Plus Founded in 2024, Flush Factor Plus is a supplement brand dedicated to creating transparent, non-synthetic formulations that support daily mobility and physical comfort. All products are intended for non-clinical use by adults seeking natural, user-driven wellness strategies. Formulation Philosophy: Why AVP-Awareness Meets Botanical Synergy in Flush Factor Plus Flush Factor Plus was developed to address the nuanced intersection between hormonal hydration signals and plant-based support compounds. While arginine vasopressin (AVP) naturally regulates fluid retention, many individuals experience functional discomfort due to fluid redistribution during sedentary periods, temperature stress, or age-related changes. Rather than attempting to block or override hormonal pathways, Flush Factor Plus aims to support the body's adaptive balance using naturally derived compounds known for their gentle circulatory influence. Each ingredient was selected based on its synergy with the broader goal of promoting leg comfort, hydration flow, and tissue equilibrium. By emphasizing ingredients such as L-citrulline for nitric oxide modulation and pineapple bromelain for tissue relief, the formula aligns with both modern scientific rationale and traditional herbal wellness practices. Consumer Behavior Trends: The Rise of Natural Leg Relief Over Quick-Fix Detoxes The supplement marketplace has seen a steady migration away from extreme detox agents and synthetic diuretics. Consumers are more informed — and more skeptical — than ever before. Search engine trends, consumer reviews, and social media discussions indicate a growing demand for gentle, sustainable solutions that provide relief for circulation and legs. Specifically, there has been growing frustration with products that produce abrupt fluid loss at the expense of overall comfort or energy. As a result, brands that position themselves around education, simplicity, and botanical integrity — like Flush Factor Plus — are gaining ground. Users want a formula they can take daily without worrying about caffeine crashes, nighttime urination spikes, or bloating rebounds. Flush Factor Plus reflects that evolving expectation with a non-synthetic, transparency-forward formula built for consistency rather than disruption. Supplement Format and Safety Overview Flush Factor Plus is delivered in a compact capsule format designed for ease of use and compatibility with existing wellness routines. Unlike teas or liquid blends that may contain sugars, artificial flavors, or digestive triggers, this capsule format supports routine integration without adding caloric load or digestive strain. Each serving is carefully portioned to prevent overstimulation, and the absence of stimulants makes it suitable for users who are sensitive to caffeine or who prefer evening-friendly support. Flush Factor Plus is ideal for pairing with hydration protocols, light activity routines, or mobility aids such as compression wear and ergonomic supports. Label Transparency and Manufacturing Integrity All Flush Factor Plus products are manufactured in facilities that comply with Current Good Manufacturing Practices (cGMP), ensuring quality control and production hygiene. The ingredient list is fully disclosed, with no proprietary blends or filler obfuscation. Sourcing favors plant-based ingredients with a history of safe usage and supporting literature. Flush Factor Plus adheres to labeling clarity, avoiding misleading graphics or clinical language that might confuse consumers. This commitment to transparent formulation and ethical production further supports the brand's standing in a competitive supplement landscape. Closing Statement: A Formula for the Forward-Looking Wellness Consumer Flush Factor Plus represents more than a fluid support supplement — it marks a shift in how wellness products approach hormonal balance, physical comfort, and consumer autonomy. By moving away from dependency-inducing formulas and toward botanical synergy, the brand reflects the growing demand for supplements that educate and support rather than overwhelm. For individuals navigating leg discomfort, sedentary strain, or hydration challenges, Flush Factor Plus offers a clear, credible, and stimulant-free pathway to everyday wellness support. Contact Flush Factor Plus Email: info@ Website: CONTACT: Flush Factor Plus Email: info@ Website: in to access your portfolio
CBS News
42 minutes ago
- CBS News
Aurora firefighters, 911 dispatcher help grandmother save 8-year-old girl
Emergency dispatchers are on the receiving end of the worst days of people's lives. They rarely know what happens after that call ends, let alone get to meet them. In Aurora -- a city of over 400,000 people -- one call, one voice, and one grandmother's love made all the difference. When 8-year-old Gloria collapsed, her grandmother didn't panic; she acted. Charisse Huggins immediately began CPR while on the phone with Aurora911. What unfolded over the next few minutes was nothing short of a miracle. "I started compressions right then and there," said Charisse. "I didn't think. I just did what I had to do." Gloria received her new heart just shy of her first birthday. That morning in January, she had no symptoms before collapsing. She simply sat up in bed and said, "Meemaw, my head hurts." Moments later, she fell backward. Gloria's cardiac arrest lasted nearly an hour. Against all odds, she survived. It's a call Aurora 911 dispatcher Rosie Deichsel won't forget. "Charisse was calm, unbelievably calm," Deichsel said about Huggins. "I like being on the other side of the phone, you know, that's where I belong." Charisse, who had cared for Gloria since birth, knew CPR from years of navigating her granddaughter's complex medical needs. But even for her, the weight of the moment was overwhelming. "You're never really prepared," she admitted. "But there was a soft voice on the other end of the phone. Deichsel kept me grounded. She kept me going." Deichsel says dispatchers rarely get to meet the people they help, but this reunion was unforgettable. "This is one of those calls I'll carry with me forever," she said. "We don't always get happy endings. But this one? This one was special." First responders from Aurora Fire Rescue arrived within minutes, taking over resuscitation and transporting Gloria to Children's Hospital Colorado. She lost her pulse again en route, requiring CPR to resume. Gloria was twice placed on extracorporeal membrane oxygenation, a specialized form of life support for both the heart and lungs. Doctors estimated her chance of survival at less than 4%. She was on life support for two weeks. She fought her way back. The family was able to thank the team who helped save her life in person. Phoenix Awards are joint recognitions presented by public safety agencies to honor the team members directly involved in saving the life of a citizen who is ultimately discharged from the hospital neurologically intact. "This award is about the system," said AFR leadership during the Phoenix Award ceremony. "From the 911 call to the hospital doors, every link in the chain matters." Aurora firefighters and a 911 dispatcher pose with a family after helping a grandmother save her 8-year-old granddaughter's life. CBS Charisse now urges all parents and caregivers -- especially grandparents -- to learn CPR. "This is a great day," she said. "You didn't just save a child. You gave my granddaughter her future back."
CNET
42 minutes ago
- CNET
I Used AI to Track My Blood Sugar With My Oura Ring. These 3 Takeaways Surprised Me
I've used my Oura Ring the past few years to track my sleep, recovery and stress. But recently, Oura unlocked a new insight I didn't know I needed: blood sugar levels. I'm constantly experimenting with the latest health tech, so I was naturally intrigued when I learned that Oura Ring partnered with Dexcom's Stelo, a continuous glucose monitor designed for people without diabetes. The goal of this collaboration is to help everyday people like me understand how food and general eating habits impact blood sugar and overall health. "By combining Stelo data with Oura's existing insights, we're empowering members to better understand the cause-and-effect relationships between eating patterns, energy, mood and recovery -- and ultimately make sustainable, science-backed lifestyle changes," Maz Brumand, vice president of product for Oura, told CNET. I tested the Stelo CGM with my Oura Ring for two weeks, and it changed the way I eat and move. This type of biofeedback is helpful for everyone, even those without diabetes. What is continuous glucose monitoring, and why is it important? Your blood sugar, or blood glucose, refers to the measurement of sugar in your blood. According to the Cleveland Clinic, glucose is the main source of energy for your body -- it's what powers your muscles, brain and even your cells. When you eat certain foods (particularly carbohydrates), your glucose rises, and your body responds by releasing insulin to shuttle that sugar into cells for energy or storage. On the flip side, if you experience frequent spikes or crashes (even if you don't have diabetes ), it can impact your energy, sleep, mood and even long-term metabolic health. When your body doesn't need glucose immediately, it stores it as glycogen in your muscles and liver. For people with diabetes, monitoring glucose levels is crucial. But is it important to do the same for the rest of us without a diagnosis? To an extent, I think so. Monitoring your blood sugar throughout the day and seeing how your body reacts to different foods can reveal a lot about your cravings, sleep and metabolic health. "Glucose is a real-time window into metabolic health, which underpins how we feel day to day -- our energy, focus, mood and sleep -- and how resilient we are over time," Brumand says. Oura With the rise of wearable glucose sensors like Stelo, those without diabetes can now get insights into how their eating habits impact their bodies (without finger pricks or a prescription). What is a 'normal' glucose range, and are spikes bad? Before using a CGM, I thought blood sugar was either stable or erratic, with no room for in-between spikes. Once I began tracking my glucose daily, I quickly learned that spikes are completely normal, especially after meals and snacks. Most people will see glucose levels rise and drop throughout the day. According to the American Diabetes Association, a general target range for adults without pre-diabetes or diabetes is between 70 and 140mg/dL (note that Oura also follows this range, and it's what users can expect to see in their graphs). It's also worth highlighting that 70 to 100mg/dL is considered normal for fasting (particularly in the morning before having food), and under 140 mg/dL is common, especially after meals. "Clinical studies show that even in healthy individuals, a moderate glucose spike (rise above 140mg/dL) can occur on a daily basis. In fact, research suggests that healthy adults will live above 140mg/dL for about 30 minutes, up to 2 hours a day, which is usually 1 to 3 short-lived glucose spikes", says Renee Fitton, registered dietitian and director of education at L-Nutra, a nutrition technology company. Oura Fitton further explained that the number and frequency of glucose spikes depend on various factors, primarily what and when you're eating. These spiked can also be affected by other factors like stress level, exercise, dehydration and even whether you have a sunburn. Many glucose monitors use a custom range that adapts to your body's baseline and patterns over time. When looking at your graph, it's important to keep in mind that context and trends matter more than one-off spikes. For example, seeing a spike after dessert isn't a sign that something is wrong. It's a sign that your body is doing its job. What matters most is how quickly your glucose returns to baseline and how often your levels stay elevated over time. "I would not see signs for concern for occasional (one to three times per day) moderate spikes (less than 160mg/dL) that resolve within about 30 mins. When reaching more frequent, especially if they are higher spikes (for example, above 180mg/dL), that take a long time to resolve (over 60 minutes), then there may be concerns about metabolic health," Fitton explained. "A completely flat glucose curve is not something that we aim for; you want some gentle ups and downs as a sign of healthy metabolic flexibility." How I set up the Stelo monitor with my Oura Ring You can order the Stelo sensor directly from Oura ($99 for two sensors). I received a small box with the sensors and easy instructions. Applying it to the back of my upper arm took less than 2 minutes and was surprisingly painless. And yes, there is a small needle involved. I'm terrified of needles, so I spent some time mentally preparing to prick myself, but to my disbelief, I didn't feel it at all. The sound the ejector makes is pretty loud, though. I sometimes think the sound acted as a diversion to my brain, and that's why I didn't feel anything. But, nonetheless, it was a pretty pain-free experience. Once in place, I paired it to the Stelo app, and it automatically reflected within the Oura app. Each sensor tracks your glucose level 24/7 for up to 15 days. Left Image: CGM in the self-injector. Right image: CGM on the back of my right arm. Nasha Addarich Martínez/CNET From the Oura app, I could see how my glucose levels fluctuated throughout the day. You can easily access it at the top of the app, where you also see other data metrics like sleep, heart rate, activity and readiness score (a personalized score, ranging from 0 to 100, that provides a snapshot of how well your body has recovered from the previous day's activities and sleep). How even my 'healthy' food choices raised my blood sugar (and that's OK) One of the most eye-opening parts of my testing was seeing how some of my favorite healthy staples played out on the glucose graph. A great example of this was my favorite pressed juice. I had a pressed juice in the morning that contained pineapple, beets, carrots, ginger, cucumber and lemon. It's nutrient-dense, but it also spiked my glucose above what's considered my healthy range for about 6 minutes (a small window and still considered optimal for my age and overall metabolic health). This was enough to make me rethink how and when I consume fruit-heavy beverages. The next day, I experimented with having a fruit smoothie instead of juice. I made a homemade smoothie with berries, banana, plant-based protein powder, peanut butter, soy milk and oats. This smoothie kept my glucose completely in range (zero minutes above my personal threshold). The added protein and fiber from the fruit, oatmeal, peanut butter and protein powder helped slow the absorption of natural sugars into my bloodstream. Nasha Addarich Martínez/CNET What I learned: Even natural fruit juices can cause glucose spikes, especially when consumed on an empty stomach and without any protein or fiber. Smoothies that include protein, fat and fiber can help keep spikes at bay and help stabilize your energy levels. Balance your meals with protein, fats and fiber Nasha Addarich Martínez/CNET Later that week, I had sushi rolls with a side of edamame for dinner. To my surprise, my glucose levels stayed within range the whole time. Oura Advisor (Oura's AI coach) even pointed out that this food combination offered protein and fiber, which likely contributed to the steady glucose levels. This moment was really encouraging for me. It made me realize that I don't need to drastically change what I eat. By just being more intentional about how I pair my foods, I can drastically improve the impact they have on my blood glucose. Pairing your foods with healthy fats like avocados, nuts, seeds and olive oil can also slow digestion and therefore the absorption of sugars. Fitton explains that this is primarily due to what happens in our digestive tract, even before the nutrients get to our bloodstream. Protein, fiber and healthy fats work in their own way to slow the absorption of simple carbohydrates into the bloodstream, making a slower, more gradual release of sugars into the blood. These factors turn what could be a glucose spike into a steady rise that your body can clear gradually. "The biggest area of concern when managing our blood sugar levels is limiting refined carbohydrates. When you do choose a refined-carb item (a plain cracker, white flour tortilla, cookies, etc.), try to pair it instead of eating it solo: add cheese, nut butter or a handful of edamame to blunt the glucose rise, and choose a higher-fiber version of your carbohydrate source when possible (for example, whole-grain crackers) so the carbs come packaged with their own speed limit," Fitton says. Cake and a walk equal steady blood sugar? One of the more surprising things I learned was that blood sugar stability isn't just about what you eat. It's also about what you do after you eat. One afternoon, I had a slice of cake for a snack. No fiber or protein added, just the cake (I had lunch a few hours before). Instead of my blood sugar spiking, my glucose levels remained steadily in range. The caveat? I took a brisk walk after having my dessert. It wasn't anything strenuous, just a short 15-minute walk around my neighborhood. But it was enough to help my body process and use the glucose more efficiently. "The body knows that exercise demands more energy, and so it helps open up our cells to soak up sugar (energy) and remove it from our blood. A 10-minute walk burns about 30 to 40 calories, and your body will get that energy from circulating glucose or stored glycogen," Fitton explained. After eating cake and going for a walk, my blood sugar saw a slight spike, but stayed within range. Nasha Addarich Martínez/CNET Taking a walk after meals has long been recommended by experts for metabolic health, but seeing the effect in real time made it click for me. I do think that having the cake after having a balanced meal with protein and fiber also contributed to my steady levels of blood sugar. Sometimes, it's not about completely eliminating our favorite treats or carbs, but more so about timing, food pairing and movement. 3 ways I learned to flatten my glucose curve without sacrificing my favorite meals Before using the glucose sensor with Oura, I assumed blood sugar spikes were mostly about foods and how they impact your body. I also thought the only way to manage them was to cut carbs or drastically change my diet. But over these two weeks, I experienced firsthand how and when I eat (and move) matter just as much as what I eat. I learned that these three strategies helped keep my glucose levels in check. Pair carbs and sweets with protein, fiber and healthy fats When I had a berry smoothie with protein powder and soy milk, my glucose levels stayed steady. In contrast, when I had a fruit smoothie earlier that week, my blood sugar levels spiked and crashed more quickly. Takeaway: Carbs on their own, especially refined and processed carbs, can spike blood sugar quickly, but adding protein or fat slows digestion and leads to a more gentle spike. Food pairing examples: Apples and peanut butter, toast with avocado, rice with beans or another it out (especially after sweets) When I had cake as a snack, I was sure my graph would spike dramatically, but it didn't because of my walk (and eating a balanced meal before). A simple walk, even just 10 to 15 minutes, can help offset blood sugar spikes. This small but simple habit helps me now enjoy treats without the crash later. Timing your food matters I also noticed that when I ate higher-carb foods earlier in the day, my body processed them better than when I had them later at night. Breakfast smoothies and bowls kept my levels stable, while the same smoothie after 9 p.m. caused more spikes. "When it comes to blood sugar management, we see that in the morning our body usually has a spike in cortisol (a stress hormone) that can actually help our body take up sugar very quickly and quickly manage blood sugar. Eating in the morning will also calm the cortisol response, reducing the stress on your body. If you wait too long to eat, excess cortisol can create inflammation and also produce larger glucose spikes when you do eat," explained Fitton. Fitton further explained that, conversely, in the evening, the sugar management systems in our bodies start powering down and are not as good at helping blood sugar get into the cells. So it is important to try not to eat too late; otherwise, you'll probably see blood sugar go up and stay up for longer. That doesn't mean you can't eat carbs or treats at night, but eating them earlier in the day when insulin sensitivity tends to be higher can make a real difference.
